HOW TO BUILD YOUR GLUTES until you get BBL comments

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[@GAINSBYBRAINS]

got a few of these comments after my last bulk, let's talk about it 🥰😇

[@MereReef]

I just neeeed to smelll… damnnn

[@HealthWealth-sy2jq]

Stop gassing yourself and pretending as if you have haters lol. The title of this vid ain’t fooling anyone. Nice try though.

[@KarenPatrol123]

@@HealthWealth-sy2jq LMAO somebody’s got a flat back 😂

[@sodamnsexy16]

@@HealthWealth-sy2jqbut you keep coming back to her channel🧐

[@downwiththeclique7239]

Your gains are CRAZY!! I LOVE IT!

[@julieta9913]

the title is so iconic lmaoooo

[@ikik1648]

I’m a dude and I’m like *”you know what, this could help”*

[@Natasha-cl9uq]

- Progressive overload is important. Gradually increase weight or decrease rest periods over time to continuously challenge the muscles. - Higher reps of 10-15 per set are best for growth. Make sure each rep is full range of motion with good form. Half reps won't yield results. - Focus on compound lower body exercises like squats, lunges, hip thrusts that work the glutes from multiple angles. These exercises are most effective. - Go low and slow on each rep to really feel the glutes contracting. Hold for 1-2 seconds at the bottom to maximize time under tension. - Proper nutrition is also important to support muscle growth. Eat enough calories and protein to support new muscle development. - Do 3-4 sets of each exercise per session, training glutes 2-3 times per week.

[@cordensangels]

thank you!!!

[@Yahello_Lydia]

Doing the lord’s work 🙏

[@DR-lf5rg]

Helps so much. Thank you for summarizing.

[@loridana8005]

Thank you 😂

[@BlackChamomile]

Not only glutes, my pt advised that you need to work on each muscle group minimum 2x a week to see results taking 1 day break in between for your muscles to rest. 3x a week if you're intermediate level.

[@TurbopropGamer]

I'm a guy who watches your videos, because I feel like the masculine part of the fitness industry is more focused on ego lifting and not on wellness and doing the exercises right... Lots of love and support from Canada! (For the guys who might read this comment, I said "love" because of the expression, not because I am a simp)

[@mamenamamena]

Dude nobody knows you, who cares what the “guys” think of you? You’re just a nickname we can’t even see fully as it gets cut off on mobile screens. Why are you worried about the reputation of half a nickname

[@saikrishna1813]

I was genuinely confused by his comment, you said it best about how no one knows him nor does anyone care. He spent more energy over explaining himself than giving the creator postive feedback or "love" ​@@mamenamamena

[@AquaSunny]

​@@mamenamamenalet him be😏every half thoughtful men on planet more is a win. Whatever his motivation to be so is👍

[@darwinmonzingo9738]

just because you said love does not make you a simp I love watching this girl kick ass. girls can kick ass and be loved and adored without you being a simp. now if you super chat her money...yes then your a simp!

[@TurbopropGamer]

​@@darwinmonzingo9738 thanks man! In this day and age, a man doesn't know how to comment on a woman's video! 😂😂😂

[@Toryb168]

Dose anyone’s glutes look super juicy from the side profile but if you look at yourself standing straight from the back you look flat ??? 😅

[@kittykitty713]

It’s me

[@sophie00950]

For me it’s the other way around😭from the front I’m just like a pipe

[@user-xl4lf9yj2f]

Probably cause you have hip dips

[@Toryb168]

@@user-xl4lf9yj2f yesss I do

[@Toryb168]

@@user-xl4lf9yj2f this gave me some clarity hehe

[@liliebila9443]

I’ve been LOVING the daily posts😩 Great job❤️

[@Cass.relf1]

We are being SHOWERED with vids recently🥹 tysm Sophie, we appreciate and love you so much 😭💕

[@jennysheets3763]

Loved this one. Even if the info is repeated in other videos, we love new content that inspires us! Love how you address the haters with positive info on how everyone can get these results instead of making it about yourself. You know that you've put the work in. Was neat to see you training with Mr. O!

[@mansoor3159]

Sophie I really really appreciate you and your daily vlogs and your vlogs are so so motivating for me😭😭♥️♥️♥️

[@emma0268]

I think that’s the best summary of how to build muscle I have seen in my 7 years of watching fitness-content as it really includes everything

[@sylvia7447]

Very comprehensive

[@sarac3789]

You’re blessing us with all these uploads

[@smartypantspod]

Please keep posting these videos, it’s so motivating!!

[@kele6wele]

These videos are so helpful, gives more understanding behind the rationale and use of your app, thank you. Also such a great video in general, with the flashbacks to advise you've been given.

[@sunnygirl5467]

You really are a gem of the fitness bubble on social media✨🏋🏼‍♀️❤️

[@briniaireland]

You are so motivating! Love the daily content ❤️

[@alejandrorodriguez4189]

Appreciate all the hard work you do 💪❤️

[@celestialextraterrestrial305]

Girl you look GREAT!! Definitely following these tips 😉

[@melaniesunshine1951]

I'm really glad you don't allow haters to get you down. In my thinking those people are jealous and too lazy to put in the work you do, so instead they throw shade. You just keep on going girl and ignore them. More fuel for the fire.

[@nay76964]

I love that you’re being more real in your videos!

[@lory.enciu1]

Thank you so much for these tips! I am currently trying to build my glutes (doing it since November last year), but I can only go to the gym 2-3 times/week. I only train glutes, but I also do a quick session of intense ab workout after my warm up. I am glad that I use a couple of the tips you presented here, it means I am on the right path. I keep notes of my sets, reps and weights, but I'm finding it hard to track my food, I am eating more or less intuitively, just making sure I'm having enough protein and carbs. I'm eating more than I used to (sometimes I was still hungry after meals), but I'm scared to commit to a full bulk as I'm only focusing on the glutes rn and as I said, I don't have time nor energy for more than 2-3 gym sessions per week. Thanks again and I'm definitely looking forward to your future videos.

[@Milkugh]

People don’t realize that you angles and leggings in pics makes you look so much more different than real life.

[@LifeofLove00]

Looovveee this video❤!!! This is my first time visiting this channel and I am so happy I’ve found you! I just started going to the gym more consistently at the start of this year and I’ve been slightly confused on how to progress overload effectively as well as understanding hypotrophy. You are so educated on fitness and I was able to learn so much!!

[@dianampm99]

your eyes are so stunning wth i cannot stop looking. youre literally the most gorgeous girl

[@livthedream91]

I’ve watched since a few years ago, and seen enormous growth in your muscle volume.

[@Itsabeautifulife]

Love love this Vlog. The info you provided on building glutes the right way was great thank you!! 🙌🏼

[@Bellaa.Alvess]

You are drop dead gorgeous and such an inspiration!!! Thank you so much for the content 🎉✨

[@Annatasticc]

Thank you for a wonderful video! Just subscribed. Also your workout buddy looks so friendly and caring ❤️

[@user-lj4mf5nb3v]

Girrrrrrrl❤ you just spilled the tea. Thank you!

[@nonFluencerNoWa]

Sophieeeee!! ❤ It would be great if you showed us what your intuitive eating/menu looks like during your journey. At least on some days 😊

[@msliltrinity]

Love your insightful exchange with Mr. Olympia! 💡

[@ocularpressure4558]

Hello from San Diego California love the content me n my wife love what u do thanks n keep up the good work

[@naylesfuentes1404]

Thank you sm for share ur knowledge and experience and bring ur calm energy too🤍🫶🏼👑

[@Dragamea]

Are my aesthetic inspiration for everything, working out, fashion, hair, beauty, grace, and authenticity

[@Signsofthetimes162]

Downloaded your app because I love that you’re about the science and wellness and how that sculpts your body, rather than just choosing social media fitness trends!

[@TheLajideFam]

Omg thank you so much 😊 I’m glad you posted this because I love your channel.❤❤❤ (Also I’m early!!!)

[@elir7361]

The thumbnail😂, the title of this video, and the content are everything! Great job!

[@xlunadxll]

This title is ICONIC 💅🏼

[@TiniestD]

Ur my dream woman fr. Very happy for you and your success

[@alyneadrianapl]

Please post everyday, forever ❤

[@giovannafantucci2359]

BBL is such a funny term for me, as a Brazilian, neither on my brightest dreams we have that hahah congratulations, you are such an inspiration to me! ❤

[@Theinsightfulowl]

That's Doran Yates!!! That's awesome and thanks for the tips!!!

[@solankysahu7383]

The best video I have seen today ❤

[@terracottagirl]

I've been hitting a plateau recently and this video couldn't be more timely. I also went on a vacation for ten days and I'm feeling like my usual weight for exercises is so hard to hit lol. But this is inspiring me to take a different approach ❤

[@YaizaSteneker]

Thanks girl, I adore you!!! I’d say Squats and lunges are hardest in the lengthened position though, not really midlength

[@philipclaessens3254]

Thanks for the tip, Will try that too 😊

[@jewelljohnson4919]

Thank you for this great video ❤

[@rachelsturm8761]

Thanks for the tips! You explain things so well and simple. Also, where is your hoodie from? 😍😂

[@deborahmetselaar6130]

Hele fijne uitleg!!

[@Fullconsequence]

On your app don’t you recommend doing hypertrophy ranges for 4 weeks and then 6-8 rep range ( so heavy loads I assume) for another 4 weeks? Wouldn’t that be the same amount of both types of training?🙃

[@danieladominguess]

Girl I love this title! I got comments that I had done a BBL in college (I didn’t btw 😂) a bunch of girls decided to spread that as a rumor around college and to be honest I felt so flattered 😌 I mean it’s a huge compliment right?

[@byranwitherspoon5369]

Tbh im glad you embrace it like that you put WORK in for that non gmo cakeage love it 🙌🏿🙏💯

[@TreasureForeverOfficial]

Can you do more at home workouts ? People that live in big cities have a hard time going to the gym cuz there are so many people there we can’t really get on the machines

[@adrianaagostinho2001]

Hey, thank you for your tips ! I have a small question : if I have 2 glutes sessions per week, should I do the exact same exercices during those two sessions or should I change them ? Thank you for your answer :)

[@FitmomEra]

What is a moderate rep range for you? ❤ if you’re not lifting heavy weights, then around how many reps are you doing? I’m wondering thank you!

[@udonloews1301]

Please talk about your Weight increase guideline. I love your diet podcast. Would you do a new one with any updates?

[@roxannemitchell3598]

The caption 😭🤌🏼

[@anointedone1995]

She's so real for that

[@user-uw9fe2hw9l]

That's a title

[@AMENGODFIRST]

nice work!!!!!!! Good video! God Bless!

[@lettie.garcia]

Oh boy. Your body can really change in one year, and I'm telling from a "regular" person stand point, I'm on a superavit, trainning around 4 times a week. (sometimes failing and doing 2-3, but hey, life happens), been through different styles of training, still adapting to my goals, but nonetheless huuuuge improvement in a year. What I think changed the game for me, was actually been on a "constant overload" whether you prefer to increase weights or reps, mix, you do you, but I figure I would often go to the gym and don't really challenge myself, I would "settle", I wasn't pushing, there was really gentle soreness, I was basically completing the routine on the minimum effort. Does that work as exercise? yes. But it didn't seem to really "grow" much further for me. Of course you need to rest, and you don't want to hurt yourself, some days will be less, some days will be more, you have to respect that, but it's about constantly challenging yourself.

[@theetravelhippie]

amazing advice

[@lu8whatever]

great tips!!

[@UnwarrierChicken]

Good quality commentary 👍

[@RochellBarbara4690]

Needed to hear this I have trouble going up in weight but I got to if I want to see better results

[@bijou1380]

Lekker sophie❤ thanks, ga het proberen. Nu ben ik al tijdje op dezelfde oefeningen aan het hangen en gisteren weer RDL met 25KG gedaan. Ik heb spierpijn als de malle. Dus inderdaad, verandering is goed! En je ziet er prachtig uit.. dikke kuss.

[@maggyxchuu]

LOVE THE CLAPBACK TITLE 😂🎉🎉🎉

[@bubububu8673]

You realy tell us good things here. You describe the Problem i had over one year and i tried many things ANDD After a Long time i could See what was my problem

[@bubububu8673]

And im a Boy btw. So this is good for every muscle Not just for the Bunda

[@laurarivasc]

You should do podcasts series, I will be the first one listening 🥰🥰🥰💫💫

[@israelcruz3185]

Excelente día, excelente work, from🇲🇽😃💯💯💯💯💯💯💯💯👌

[@rakelperez1768]

I have no idea what was said 😅

[@victorias5386]

She said try harder 😭😭

[@monroeglam]

Basically switch up training for growth. I.E. If you train glutes 2xs a week. Just for example on your squats with barbells if you're using 15lbs and 4 sets of 15. In 4 weeks use 20 lbs barbells for 4 sets of 10. And so on.

[@crimsonqueen2415]

Please share what lipstick you're wearing in the intro ❤so lovely

[@camnguyen3037]

How do you eat after a cut? Did you just go back to eating like normal or did you reverse diet?

[@theaarongarcia]

Arnold called this “Shock the muscle”

[@byranwitherspoon5369]

Tbh i just subscribed based solely off that video title lmbo i love it… i support the non gmo organic 🎂🎂community

[@bennythebear0711]

Ho lee you trained with Dorian wow

[@7469i3]

Hahaha love the title of this video !!

[@stephaddiction]

How many glutes exercises do you do every times you do glutes?

[@faith_fashion_Fitness08]

You look great 👏 ❤❤❤ Blessings

[@edidiongorok605]

The title though😂 love it

[@Casuallycoasting]

Making it look easy

[@iryna5237]

How often do you exercise per week ? Usually I do 5-6 times , but most my workouts not too challenging.

[@crubym2599]

Is it possible to grow the flutes and not grow large thighs ? Can you share some moves for this please

[@SvitLana123]

Hello from Ukraine! Sophie, you are my the best English teacher ❤ like your videos very much!

[@aggieagata6577]

Omg Sophie, Dorian Yates giving you some tips 😍 ❤ Lucky you 💪

[@sonyamoore1976]

Do you take creatine? If so witch one do you take?

[@friendslivelovelaugh]

Lemons into lemonade 💕 gagged at the title 😂

[@hazeylulu]

I lost 55lbs sadly i have no muscles 😢 I'm ready to get stronger!

[@SWKS_AG05]

"Let's go," Gal Yates 🤩

[@aleahblaisdell]

6:54 today years old to discover there’s a difference of building strength or building muscle

[@ashtonbrooks]

When you talk about frequency, if I have a busy job on my feet 40 hours a week, should I still be training glutes twice a week? That's what I currently do

[@gpizano6691]

What gym do you use ?? Looking for a gyms atm

[@Poppi_Weasel]

Do u wear Padded Shorts? Butt padding?

[@sonyamoore1976]

What if I do a full bodywork out on Monday, Wednesday, & Fridays and cardio on Tuesdays & Thursdays? Would that be too much?

[@kristas9632]

I have a busy schedule and can only workout 3 days a week. What would be the best workout split for me?

[@Stargirlinterlude22]

So basically, in regards to your first tip about hypertrophy, just keep changing up the work outs, reps and weight so that your muscles keep getting challenged?

[@stephaddiction]

Do you have a program that will set us up for alll these tips?

[@Small_flower07]

Savage title 😂

[@RosieJ1]

Is it possible to be stuck on a plateau even though the muscles are sore 1-2 days after training?

[@angelique3636]

that makes so much sense :)

[@margauxby9324]

Video title 😂

[@GAINSBYBRAINS]

lol felt fitting

[@nanaisloved2736]

Idk why but when I do higher rep ranges my central nerval system doesn't quite fire and it usually just hurts my tendons even if I focus on form. Low reps high weight makes me fire right away and I'm not as gassed out mentally afterwards which is really weird. It's kind of annoying because I know hypertrophy rep ranges would be better, so I usually do drop sets afterwards

[@Tiamariawouldntwanttobeya]

Does this rule only apply if you’re trying to get bigger muscles? Like if I’m just trying to be lean would I just sit in a high rep range? Not sure if that’s a dumb question

[@elmirashafaei]

awesome ❤