How To Build An Amazing Butt | Advanced Glute Training Science Explained

My Glute Hypertrophy Program:
‣ shop.jeffnippa...
My Other Glute Science Explained Video:
‣ • How to Grow a BUTT | T...
Check out Abby's videos:
/ @abbypollock
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▹ MY BODY RECOMPOSITION SCIENCE VIDEO →
• How to Build Muscle an...
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PODCAST ‣ IceCream4PRs on iTunes
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IN THIS VIDEO ▹
SCIENTIFIC REFERENCES:
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣www.strengthan...
SUGGESTED READING AND HELPFUL RESOURCES:
‣ bretcontreras....
‣ bretcontreras....
‣ bretcontreras....
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MUSIC
‣ Blue Wednesday - This Is Not A Drill
‣ / bluewednesday
‣ Joey Pecoraro - Tired Boy
‣ / joeypecoraro
Attribution for glute animation: commons.wikime...
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This video was edited by myself using Final Cut Pro X only.
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MY HEIGHT ▹
I'm 5'5

[@StephanieButtermore]

By FAR your best edit yet! Only thing that was slightly off was my horrible filming 🤦🏻‍♀️ Rashaun will take over now 👍 So proud of you ❤️😘

[@mikexluna]

Stephanie Buttermore your filming was 👌🏼 practice makes better

[@JeffNippard]

Stephanie Buttermore thank you babe! Your filming was great - made for easy editing 👍🏼

[@AdamMc192]

We miss Stephanie in the video!

[@Amanda-ro9cn]

Hey Stephanie can you and Jeff do a part 2 of what are the top exercises you recommend in each category (pumpers, stretchers, activators)?

[@MilitiauScom]

Stephanie Buttermore final cut motion was working hard by the looks of it!

[@bassitos]

Watched the whole video, no picture of jeffs glute. Disappointed/10

[@howardlam6181]

no homo.

[@ree3197]

Ikr.. he needed to wear tighter pants or something 🤷🏾‍♀️

[@trajic8414]

Bruhhhh😂😂😂

[@fattyjaybird7505]

Abbys glutes are good 😁

[@columkenn]

I was satisfied with Abby's glutes)

[@asap-fitness]

No glute vid from Jeff in 6 years!? Crazy how consistently great your content has been!

[@distantloveaffair2]

My gym has been bombarded by people doing hip thrusts all day, every day. As if it was invented in 2019. No matter what time I go, the smith machines as being used for hip thrusts, people removing the bars from the bench press sections to do their hip thrusts. Jeff's videos are great, as they contain actual research behind the workouts.

[@BeFitnomenal]

Yes, I agree. l love the research

[@abbypollock]

Great work on this edit Jeff! 🔥🙌 However - I must agree with the comments below - next video requires more Butter.

[@DirtyDan12]

Why didn't you say "what's up what's up"??

[@investidorint]

more Butter or Buttermore ?

[@ahmedo8928]

Abby Pollock more like more of your butt mhmmmmmm

[@abbypollock]

Gian gotta leave some intrigue for my channel 😋😂

[@abbypollock]

oelspace more Steph. She’s 🔥💣.

[@ellenjayne5573]

For anyone else who wants to save this :) Day 1: Squat, hip thrust, banded side walks Day 2: Hip thrust, hip abductions, side lying clams Day 3: Rest Day 4: Upper body Day 5: Romanian deadlift, back extension, frog pumps Day 6: Cable pull through, elevated glute bridge, squat bouncer Day 7: Rest, repeat

[@blackmamba8421]

seta reps?

[@nikkib4001]

You and Steph's science based videos are my favourite!! Sooo informative and helpful for building your own program!

[@jonquilpetulengro2544]

Anybody notice the bench move backwards on Abby’s hip thrusts? Not safe. Someone should have stabilised it.

[@philosophicalmonkachu7711]

Hip thrusts saved me from low back pain

[@reemarao7845]

I noticed and it's really very dangerous...... They shouldn't ignore such things

[@pistonjab4515]

Any tips to stabilise the bench if you're at the gym by yourself?

[@evaschiess4810]

Smart MMA put weight behind legs of bench

[@franciscomiranda6882]

@@pistonjab4515 set bench up against a wall. Problem solved.

[@Joojoojoo1102]

Omg i love how organized this vid is and also how it is scientifically proven by studies. thank u!!

[@joshtw7865]

Jeff always says training 3 times a week per muscle group is best. Are there 12 day weeks in Canada or something? Ain't nobody got time for that

[@tonybionicspeed]

J T I'm gonna let you in on a secret listen up... you train multiple muscles in one day, yeah I know crazy. You are welcome

[@joshtw7865]

Antonio Lopez oh yeah so what's the split to get every musle group in 3 times a week? Monday: chest shoulders arms abs Tuesday: back, arms abs legs glutes Wednesday: chest shoulders abs glutes Thursday back arms legs Friday: chest glutes shoulders Saturday: Die Sunday : dead

[@tonybionicspeed]

J T bro it's called periodization Jeff has a video on it if you don't know what it is you are not gonna go all out on all muscles

[@joshtw7865]

Antonio Lopez my point is it is more difficult to hit all muscle groups optimally while having outside commitments, work etc, unlike Jeff

[@tonybionicspeed]

J T it really isn't people just like to make excuses my friends say the same shit but they are just lazy I go to school work 40 hours a week and train 3 hours a day 6 days a week

[@youytubey]

I don't really need a training program but I feel like buying yours to support you, amazing vids and vibe and science is the best so thanks for pushing the scientific perspective man

[@samanthacampanelli7164]

The best video I’ve seen about how to structure workouts along with different types of workouts there are. Please make more informative videos like this. I am trying to learn !!:)

[@msmonica832]

This is AMAZING. Definitely checking out your book and I'm not one to buy workout programs, but you, Stephanie, and Abby are the only ones I follow fitness related. Y'all are my favorite. Thank you for all the hard work you put in to your content

[@ryanwilliams7388]

OMG ABBY AND JEFF IN ONE VIDEO IMA PASS OUT

[@SimonTheConnectiveCrew]

Save you guys pausing and typing.... Day 1 - Stretcher (Squat) , Activator (Hope thrust), Pumper (banded side walks) Day 2 - Activator (Hip thrust), Pumper (Machine hip abductions), Pumper (Side lying clams) Day 3 - Rest Day 4 - Upper body Day 5 - Stretchers (Romanian deadlifts), Activator (Back extensions) Pumper (Frog pumps) Day 6 - Activator (cable pull through), Pumper (Elevated glute bridge), Pumper (squat bouncers) Day 7 - Rest

[@sailormoonpower1336]

So this is what you do before your workout, right? It’s not your complete workout for leg day?

[@alexandraalex5453]

Is this the activation before the workout or that's the whole program for legs/glutes!!???

[@zamanfahimimteaz3412]

2:06 when you shit your pants

[@akeeb8611]

Zaman Fahim Imteaz BEST COMMENT.

[@pkrent3461]

Zaman Fahim Imteaz lmaooo

[@KEN-tg4qy]

How did you know this? Well, we all know that if you were there once...

[@defence2010]

watching the scene right after this comment I burst out laughing

[@supt4305]

Audrius Uzkuraitis same

[@jmartinez19944]

It feels like I'm in class taking notes lol

[@MajorGunning]

loved the new format, that editing was really good! and the info is top notch as always.

[@blakeweigel6475]

A question or comment on the fast vs slow twitch activation. My understanding is that motor units are up recruited with increasing intensity needs. What this means is that the slow twitch fibre is activated first because it has the lowest threshold for an incoming action potential strength. The fast twitch motor units have higher thresholds for action potentials, thus requiring a larger singal to be activated. The signal for needing to recruit fast twitch fibre would also have recruited the slow twitch due to its larger size and the slow twitch's lower threshold. The one difference is that he fast twitch muscle fibres have more creatine phosphate stores, so are able to twitch at a higher rate. This means that doing heavy lifts for a fast or slow twitch dominant muscle should not have an effect on degree of activation between types of fibres. The only thing this should have an effect on is rate of force production (quicker for fast twitch) and time until fatigue sets in (slow twitch are more resistant to fatigue). As far as doing heavier lifts to target fast twitch fibres. Since motor units are recruited from slow to fast twitch, as a muscle increases tension, the action potential frequencies increase causing more motor units to be activated. Once all motor units have been activated, the muscle has reached tetanus and maximum force is applied. This means that doing heavier lifts should not be thought of as directly targeting or training fast twitch fibres. The closer a lift is to to a 1RM the more fibres recruited, both slow and fast. From doing explosive fast response training, like olympic lifting, plyometrics, for sprinting, over time you can cause your muscle fibres to slightly take on more characteristics of fast twitch fibres. This results in increased rate of force application. As far as trying to think of fast vs slow twitch fibres for bodybuilding, I don't believe it really applies.

[@Baylaruse]

I love Abby's videos and she's so incredible, she has an amazing personality. This was a great video! Thank you for all the information.

[@howtotoob9884]

Last time I was this early I was still happy with my life

[@full-timepog6844]

How are you now bro?

[@kappakd]

@@full-timepog6844 he's dead

[@manifestationhappiness705]

Yikes

[@fitnessandfightingisfun3565]

Great video!! Strong glute muscles isn't just for looks but important for overall functional and sport specific movements. It's something I'm paying more attention to.

[@Lisa-ck5bm]

I appreciate the collaboration with others 🙌🏻

[@lusitanopean]

The most well thought out and informative glute video ever. Period. Usually, I always hear like, "oh, do these exercises (squats, may be hip thrusts, more exercises)" and results are mediocre. So thank you for such legit content. Props to you for putting it all together and props to the people running the scientific studies. That must have been so difficult!

[@ruthamaya3484]

Ahhhhh so excited! I just purchased it right after I saw your video. I've been following you for some time now, and I'm so glad you finally came out with this guide. Thank you!

[@jvsings9146]

We love that Abby was your go to science and demo expert. She adds such great value. She has good credibility

[@Sleepyless]

No doubt, the best science explained.

[@NadiaExama]

Purchased! I am almost done with Bret Contreras' Gluteal Goddess so this will be the perfect program to move on to! Excellent video as usual. Thanks Jeff(and Abby)!

[@MFKmuckman]

Damn man you are working your ass off for the people... That manual looks super informative and with a generous price. Keep up the hard work bro!

[@HectorLopez-wc8fx]

I'm sure someone else mentioned this, but at the beginning of the video when she names the functions, she says "hip extension," but performs hip flexion.

[@asheleydavies]

The bikini pic really woke me up. Thanks

[@GabrielMorales-sg4my]

hey Jeff, could you maybe do a strength science explained video? Im really looking for an explanation of why some methods of training result in a greater increase in strength and why some result in more hypertrophic gains.

[@phoenixstraub3502]

gabriel morales I agree, why do certain rep ranges 5×5 programs work well such as 3×3 3×2 2×1

[@mauricecooper9763]

Incredible, brother! I'll remember all this tomorrow morning. Happy Halloween, my dude!🎃👍👍💪💪

[@oppermanfitness]

Maurice Cooper Jeff is the man!

[@mauricecooper9763]

oppermanfitness Yep! And so are you, bro! Happy Halloween!🎃👍👍🙌🙌

[@oppermanfitness]

Maurice Cooper Thanks brother!

[@nelvilla86]

This is the most amazing thing ever I’m in grad school for counseling but did an undergrad degree in psychology and love research so I LOVE all the studies cited!

[@Goodnightplutolagoon]

Thanks for making your program affordable, often times I'm interested in other KZbinr's fitness programs but they're outrageously priced. I'm a mom of 2 and I can't be going around spending hundreds when I know that's grocery money. Thanks, I'm excited to start it!

[@MariusSc]

Duuuuude ur videos are getting better and better! It’s unbelievable how much time and effort you put into this! Also you made my competition prep a lot better and I’m excited for my first competition in 4 days! Because of you I think I have pretty good chances 🏆

[@heatherfeather1293]

Abby is THE best!!! If you haven't, y'all need to try her program.

[@ManuelVCano]

2 of the best in 1 video. Love the way you both put the science into training. Great video, thanks ✌

[@gitchfitness6591]

Jeff I remember when you were at 50k subscribers making awesome content, hoping you'd receive the recognition you deserved. Now you are at over 420k! Can't wait to see the community expand even more! Keep it up!

[@posthawk1393]

And now he's at 3.7million!

[@JoelAndrewGreen]

I lol'd at the "Sex Stamina Science" chrome bookmark folder at 0:15

[@jocaingles8464]

3:23 there is a methodolodical flaw with the study since they used the same weight for all different angles, of course the longer angle will yield more muscle recruitment, just like with atg squats. It doesn't mean they are better.

[@collbby04]

This was SO informative! I paused so many times to take notes!

[@katclarke100]

Just watching your video now but I wanted to say thank you for doing the research for everyone - this helps a ton with my own workouts

[@redbrick341]

The key to building an amazing butt is starting with one.

[@andjela7847]

so not true

[@max8784]

i thought all people had butts ?

[@sarajean313]

you all three Abby, Jeff, And Steph should all do videos together you are all sooooo smart, smartest minds on youtube I would argue.

[@issasecretsecret7814]

yass thank you for this❤️ as a person who loves working out you can never stop gaining more knowledge on getting bigger muscles and etc. I did side cable kicks and i notced that still my maxmius was affected and not medius. Will definately try pointing my toes inwards and will see!

[@adam_nathan]

Why is the deadlift in neither of these videos? It’s the highest intensity exercise which engages the glutes and entire posterior chain when performed properly, it certainly engages them more than squats so I’m confused as to why you’d leave it out.

[@Alexander-le9qf]

Just love the new content man. Always coming out with something new, keep it up👍

[@AliGayFitness]

Just bought the program. This video is impressive Jeff!.. not only the info provided but also the editing. Keep killlin' it!!

[@rikelme90]

i’ve been waiting for this video since you mentioned it in one of your past videos! My two favorite fitness youtubers! Abby has been really helpful since I’ve been able to show my girl friends different variations of leg exercises that I never knew. Thanks Abby! Thanks Jeff!

[@jennifertaylor2893]

Thank you for actually quoting the source of the studies you quote. Too many sites just say "studies show" which is a waste of time. What study? When? Who? Most importantly Who funded it and what outcome is expected.

[@ervinb7485]

Her glutes don’t got shit on jonnie candito

[@VeryNuclearYT]

Damm this editing tho WOW

[@user-tb8fc3nr2i]

One of the most informational fitness personalities, thanku so much for sharing all of this!!

[@jordanrobinson7801]

Love the set up on this video!

[@dolfdervish8495]

00:35 "ya gurl ain't got no ass; she just poked it out." ~Guru

[@almalimonmedia22]

This is awesome! I love watching both of your channels and seeing you collaborate makes me super excited to see more in the future!

[@TheSipherArcher]

First thing I thought when I saw the thumbnail. "Oh no Jeff and Stephanie broke up!" And "Damn he moves on fast" glad this is not the case.

[@billy0936]

“I think of all the education that I’ve missed, but then my homework was never quite like this”-VH.

[@kyshafay2973]

3:37 I heard the but as a hole and can't stop giggling

[@hadi7474]

For guys: Having stronger gluteus muscles really helps for heavier squats. Hyperextension with heavy barbells on the back of the neck is one of the most underrated exercise for glutes.

[@victoriajennings6]

Yay super excited you made this glute hypertrophy program. I tried Stephanie's free program which was great. Just purchased your program now and I am ready to build them glutes! Love how informed you both are :)

[@MedaPeutics]

This was a great video...shocked no one touched on the fact the the female pelvis is naturally tilted more than the male. Its only a few degrees...but should be addressed. Great vid.

[@ImIncognito-hh6xf]

Studying the anatomy of the body and the function of each muscle so I can target those muscles later in my workout

[@WillPConcepts]

Seriously an awesome video, video quality is getting better and better!

[@martyisdelish1]

I watch these videos and am amazed while watching and listening but. Forget nearly instantly 😂😂

[@supermankakarot]

I love Abby's weight free HIIT workouts. They really take me out of my comfort zone.

[@woodyard72788]

As an engineer, I love this type of video and the level of detail. Thank you!

[@robynxxx6076]

Two absolute favourite KZbinr's together! Awesome!!!!

[@dave82au]

I can't believe I'm hearing that 2016 study (Fisher et al) being used to justify pre-workout activation training. That study took twelve untrained individuals and had them go home and perform a gluteus maximus isolation exercise for a week, and then compared their brain activity during glute exercises before and after the training. Unsurprisingly, they found that the subjects had developed a greater neurological ability to contract the gluteus maximus. (So basically just demonstrating that neurological adaptations to exercise exist.) They did not test short term effects of such activation exercises on strength training exercises performed immediately afterwards, and they did not compare the effect of a week of these "activation" exercises to the effect of a week of glute-focused strength training. As such, it is a huge misrepresentation of this study to claim that it justifies glute activation exercises prior to a workout.

[@Dany-ik1id]

Hip training is good to practice to open your hips and tilt your pelvis. It helps you not wear out certain parts of your body when you exercise and do activities.

[@lord_drewie]

Always coming through w the quality content

[@ltyzack6248]

Love that you have all the evidence to support your point. Great video!

[@silvanaarellano2839]

This is by far the most informative video I found. Subscribed!

[@karupiroxursox546]

I dug this collab so much 👌🏻👌🏻 you two are my favourite fitness youtubers. Love that you guys make quality videos and incorporate kinesiology concepts and relevant studies 🔥🔥👅💕👌🏻👌🏻

[@LucyBeefan6]

this video is the bomb i love it! ...and the fact that you collabed with Abby makes it even better ...go Jeff!! :)

[@samanthastanford9113]

Screenshotted so many spots in this video and Stephanie’s to design my own program! Thank you so much

[@janty962]

I always do fasting every sunday before my exercise. I do gym walking, or basketball, or my gym, or swimming first. Then break my fast in the noon time and rest for an hour. Then do my cardio. But sometimes i just skip the cardio.

[@bobbyhughes7564]

Two of my favorite fitness youtubers. Awesome!!!!

[@patience6582]

This is the absolute best video EVER. Thank you so much for making this so simple and science based.

[@SquatSimp]

The editing is getting better man!!

[@JaredTG.]

Well now i know why my ass is sore the day after a long night of "hip thrusts." Yall have felt that before right?

[@GrandHealerofDivineRighteous]

Great job. I appreciate your approach and really like the jazz music in the background while youre talking. Thank you so much for all that goes into these videos. I'm inspired!!!

[@gonurseyourself__]

thank you for all your hard work with creating these informative videos !! glutes all over the world thank you for the gains :)

[@tochyobiora1587]

Thank you so much for this video. I have been looking for such detailed video about growing the glutes for such a long time now. Amazing editing too. I love your work ❤️❤️❤️

[@putinscat1208]

@1:42. Gee, put something to stabilize that bench!

[@tiffanycurry4747]

I know right. Lol haha i thought the same thing

[@onurbole7921]

Stephanie's plan

[@sirihegdeOG]

Great approach to muscle building...with legit research paper based logic! Love it! Oh and I have to mention the amazeee editing at the end when Abby moves away revealing the text 😆😆😆

[@jessicatran7969]

Best science explained video ever. Short and precise.

[@itplop]

This video is amazing. Super detailed, yet simple, straight forward, and easy to follow. Thank you!!!

[@RSXSera]

Just bought your program! So excited to start this !!

[@UNRULYMARSHA]

Whenever I'm doing hip thrust with barbell I don't feel it in my butt but I feel it whenever I used resistance band

[@joewrx8153]

Love the editing on all ur vids bud keep it up

[@charlenewhite8201]

MOST HELPFUL VIDEO EVER! Love the scientific approach, please keep up the good work. 😘😘

[@predraggrujic2239]

Man just look at him in the thumbnail. He looks so happy!

[@David-Iglesias]

Great video, Jeff!

[@marcoangelini95]

Thanks for the summary Jeff!

[@jam34786]

glad to see the girl from the 5th element is still in great shape.

[@muznick]

Leeloo Dallas Multi-Pass!

[@aquapurple07]

So excited for this program!

[@SwedishSubhuman]

I did hip trusts with 250kg barbell and now my penis is hurting.. help me please ??

[@dacymark1688]

Alex D go to a doctor!

[@ervinb7485]

Alex D I recommend making sure your fully erect before thrusting

[@SleepyPossums]

You're the Vox of Bodybuilding Science videos. Your editing and research just keeps getting better and better!

[@joancan665]

This is the worst "compliment" I have ever read.