The routine that tripled my glute growth.
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- čas přidán 9. 01. 2024
- Hi, gym girlies! Today, we're going to break down the routine that tripled my glute growth & pivoted my fitness journey. In this video, I also discuss gym terms and tips to create your own glute growth routine, so you can succeed on your own journey. Make sure to like, comment, and subscribe and I'll see you guys soon🤍
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Her personal routine
4x20 hip thrust
(5 normal pace
5 slow down, fast up
5 slow down slow up
5 normal pace)
Sitting Good mornings
Bulgarian split squats (pulse)
RDLs
Back extensions (glute biased)
What ive learned is 1) drop weight significantly and 2) increase to 15-20 reps - if I want growth. Its mentally hard to do, but i dropped to 40lbs and doing 3x20 has triggered very fast growth. Before i was doing a burnout set with 185lb hip thrust, so around 15 reps but that didnt get me same growth as 40lbs for 20 reps. Go figure.
Yeah
That's so interesting. I got to 200lb hip thrust, but just don't see any major growth. But yesterday I watched a video by @Renaissanceperiodization And he said exactly what you're saying. I'm gonna try this.
@theshellest yeah give it a shot! And increase frequency to 3x a week. My side glutes blew up doing 3x12-15 with 13lb curtsy pulses. 13lbs!!! It's so light my mind thinks I'm am an idiot. But my glutes look way better now. I still deadlift in lower rep range for strength, but I don't see the point in doing heavy hip thrusts.
I could be wrong.. but I think part of the reason could be that lighter weights puts more focus on the mind body connection to you targeting the muscles you want to grow vs heavy weights where you may not be as mindful of activating the area you want.
May have to do with the weight being heavier and not being able to focus on the glutes as much and your body just recruiting anything it can to get the weight up such as recruiting other muscles, not putting them in a fully stretched position, not the right mind muscle connection, etc.
This is great!!!!! Y’all watch the whole video ❤❤
1. KAS hip thrust
2. Seated good mornings
3. Bulgarians no - weight
4. Rdls
5. Back extensions
4-6 exercises
You are doing the RIGHT THING! .....the SAME boring exercises 100%!!!! . all those reps = basicly doing high volume & time under tension... You will Definitely will see growth
Sitting gm's?! Thank you. I've never seen that, congratulations you've won the "set yourself apart" in the fitness influencer category. Good job 🎉 also i loved the advice. You really spoke to me when you kept repeating DON'T SWITCH UP YOUR WORKOUT LOL. Love your voice, it wasn't doing extra. Very pleasant to watch, new subbie🫶🏽
awww i’m so happy i could help you out girl!! thank you for your support, it means so much to me💗💗🥹
@destshanicee you are most welcome Sis🎁🫶🏽
Exactly my sentiments. That sitting exercise won her a new subscriber. 👏🏽👏🏽👏🏽
Did this one day couldn't walk normal the next 3 days, added step ups since I don't have the machine for the last exercise. I was surprised how effective it was. I'll do it twice a week!
yesss so happy to hear this🥹💗💗
I call them "step downs" bc I slowly step down from the platform/base but yesssss those make me so sore for days!!! VERY effective exercise 🔥
I've watched so many of these types of videos before and this was very clear and concise. My only critic is to cut out the apologies or explanations on why a background person is blurred or how you filmed x instead of y, because people are here for your advice.
I have been good at getting my arms and legs where I want them, but butt growth has always been a struggle. It's not in my genes, and that's ok, I just want it a little fuller and more pronounced. Please drop the nutrition video ASAP!! *This stuff will blow up your channel.*
One of the best videos on exercises I have seen this far. Top 10 for sure!! I learned so much!! Thank you!!
you have flawless skin, you're literally glowing!!
thank you so much💗
@@destshaniceeofc 💝
This is such a good tutorial. I've been needing to incorporate good mornings into my routine and this alternative was so helpful. Quality video, angles, and the voice over was clear. Great work!
Seated good mornings have been my fave for the past few yrs! I always go back to putting them in my rotation
I also do super sets more than 12 reps usually 20 or until fail depending on the weight. Your tips and explanations are perfect for the other aspects of exercises.
Thank you so much for this! My glutes are legit spent. Even just starting off with the basic weight. I'm excited to progress!
Just subscribed. Love that it’s beginner friendly. Keep them coming ❤
Thanks for adding the building your own structure. also wanted to say your skin and makeup is also flawless!
Will try. I am definitely a beginner and modifying these are a plus. Thank you so much!!!!
I have low back issues and have had to drop a LOT of exercises that I've seen promoted as good for glutes.
Those SEATED good mornings are a winner for anyone with low back issues ❤ i used them last week and ZERO back problems 🎉 winning!!
I did this routine today after watching and being like pfft this is easy
I was HUMBLED I was shaking had to put down dumbbells and finish with body weight and I was STRUGGLING
I’m going to do this for 3 months and come back and comment my results !
Ps I hope I can walk tomorrow 😂
I looooove RDLs too! Single leg RDLs really give a burn but overall traditional RDLs are always gonna be in my routine 😍😍
I couldn't sit or bend for several days after yes this is 🔥 thank you ❤
Thank you for the breakdown, you sure make it look easy.
I just had to subscribe becauuuse this was it . This is the advice I’ve been looking for. Now i just need to understand how to exercise with correct form. Thank you!
Music and voice is fine! I’m going to try your seated GM! Thank you for the video. 34 I lost my gains I’m back in the gym focused on progressive loading and getting that protein in.
girlllll i just wanted to let you know that we been waiting for you to be on these yt streets 💕 subscribed and bell is onnn ‼️
yess i’m so happy to be here girl!!💗💗
This is one of the best I have seen! But can you please make a at home version with and without equipment
thank you girl!! an at home version is definitely coming next💗💗
Just subscribed, excellent content. Will be doing this workout from now on.
Omg the RDL w Kettlebells!! Thanks sis!!
I love this video! No one ever talks about shorten isolation exercises. Can you recommend one to specifically target the under booty?
Barbell lunges, glutes bridge and rdl or back extensions is all you need.
Thank you for the subtitles, couldn't listen to the video and watched the whole thing
I have a hard time hearing so I'm grateful for them as well
Step by step Demonstration thanx for sharing you’ve gotten a new subscriber👍🏼🤗
Oh my goodness! I’m definitely trying this tomorow for glute day. Not gonna lie I’m kinda scared but I’m so ready for this. Thank you for this video Miss Ma’am. Blessings to you ✨ and also wanted to mention: banging body and banging skin ✨✨✨✨✨😊
Thank you I was looking for a simple video explaining how to start
Most definitely adding this to my routine.
Thank you for this video. How many reps and sets do you do for the good mornings, Bulgarian split squats, RDLS and back extensions?❤
Girl you are my doppelgänger!!!🫣😮😮😍😍
I definitely would second OPs comment on frequency w/consistency. Doing the same exercise frequently throughout the week w/progressive overload is an almost guaranteed recipe for growth and strength. I used to have the biggest military press in the gym but my delts didn’t stand out because I only did the exercise once a week and sometimes with really low volume like 531. Then I decided to military press three times a week and now my delts totally stand out.
Thank you so much. I have been going to the gym for a while now, but I do have a question. I don't ego lift, but I lift a lot and have realized the past year I've been going to the gym doing mostly weight-based lifting, not muscle growth. So, my body looks the same. Do you have any advice on how to kind of let go of all that weight you worked up for lower weights higher reps? For example, I am currently at 355 hip thrust usually do 8-10, is it possible for me to do one set weight biased then the other 2 rep biased? Would that also grow my glutes similarly? I also am insecure/concerned about how I look when working out especially my face, any advice for that too? Sorry for so many questions ( ‘́⌣’̀) Also you're so beautiful and your voice is very calming in these videos
Thanks for this very helpful and real video!!! ❤
perfectly explained! thank you so much!
Good tips. I love your hair girl 😍
thank you girly🥰
Thank you for your advice ❤
Imma try this shortened one sitting down!!
Yass so helpful thanks gurl ❤ I subscribed immediately!! 😅
Thank you so much for this video!
Just found you- thankfully!
The notes are top tier! Some of us learn better with the written word ❤
I need a home workout. I was thinking I could do most at home not sure how to do that last exercise at home though. So will have to find a replacement.
Just subscribed ❤ If you don’t mind me asking, where did you get your hoodie from? I’m really picky about the cut/fit and it looks really good
Was wondering the same lol 😂. The hoodie is cuteee
thank you girl💗 my hoodie is from TLF Apparel (cropped Reset jacket in grey/size medium for a looser fit-you can use TLF-DESTINEEH if you want to save!!)
@@destshanicee I definitely will! Thank you! I always wondered how their hoodies fit
What lbs kettlebell are you using for the sitting good mornings?
The music is too loud and so much more dominant than your voice that its distracting...it canceles your voice out. I couldn't handle all the noise to watch the whole video. I hope you can correct for future videos
I can hear her just fine🤷🏼♀️
Wow, thank you girl! 😌💕
Thank you so much . The video is very simple and explained a lot . Do you have a video on how to use the hip thrust machine. As a beginner I’m so struggling with this .
of course! i can definitely make a video on this💞
You can do sitting good mornings on the row machine.
hi! i feel like i’m feeling the seated gm’s more in my arms and abs, how do you approach ensuring that it’s your glutes lifting the weights up each time?
Added to gym list ❤
How long did it take you to grow from the first pic to the other?
Thx for this Queen
Girl thanks for the tips but im still stuck on the "Dont" remix at the beginning of your video. Plus all the other remixes in the video. PLSSSS link where you got them from 🤧🤧 especially the Brent Faiyaz "Rolemodel" oneeee ❤❤❤
Thank u girlie
can you make a separate vid on nutrition ? thats my struggle!
definitely working on this next💗
Did you make the nutrition video?
I am going to try it definitely
This is beautiful. Thank you for sharing these amazing glute exercises with us☺️ Can't wait to give them a try! Do you follow this routine every day without taking a break?
i typically do this routine 2-3 times a week and add on weight/reps!!💗💗
Great tips! Do you have an alternative for back extensions if you don’t have that bench or other equipment that can achieve the same exercise please? Would love to incorporate these into my routine
so great i developed a condition that effects my heart and i cant stand alot or cardio si this is great
So is the key for Bulgarian Split Squats - BSS 6:12 to keep it short and not extend fully up (like to standing almost)?? I have difficulty with BSS and idk if it’s because of what I’m using for height but I can’t get em or feel em much.
Keep going girlie
Yes, can you do a video on Nutrition for someone like me who does not eat eggs for protein or oatmeal?
your skinnnnnn 😍 like glass baby!
thank you beautiful🥰
Thank you for this video
Great great great content!
I kinda need a cushion for hip thrust like that
Thank you !!!
Try Bulgarians with a smith machine, I feel it in my glutes 👍 love the video thank you
Very well done video.
How can you do the back extension exercise if you're doing at home workouts?
you can prly replace that exercise with a similar one that doesn't require a machine
How long do I rest within each set?
100% pure natty checkin in
Can you please do a video on how to grow the top of your glutes / glute minus
Thank you
what camera do u use hun?
Hey what’s the name of the bryson mix?
LoL, when I go to the gym I pretend I'm at a distribution center and I do lots of reps to gain that working muscle. I don't know if it's working or not, but I at least feel like I accomplished something for the day, instead of sitting around being depressed.
What’s the size weight of the barbell?
Yes pretty please to the nutrition video ❤
My comment is worth 10 more yesses to you making a separate nutrition video, extra please!!! 👍👍👍👍👍👍👍👍👍👍love your channel, keep it uppp!
The sit down good mornings are great until you remember how much belly you have and it’s difficult breathe a bit 😂. But try and recommend to others.
Was this the same reps and sets per workout?
I'm only :56 on, but FULLY agree on doing the same crap every week. 😅 Men know and do this. Women are fed a bunch of bs for some reason. I noticed the most growth when i started doing deadlifts, squats and hip thrusts - and that's it- just mastered those 3 instead of doing 15 exercises sloppily and never having progressive overload.
If u guys don’t work out already I recommend not using weights first few times, use them when ur getting used to it
What weight do you have for hip thrust?
Thumbnail is different angles tho.. you always had that
What I really did was change the angles
Question: I am an athlete but have been doing glute excersis on the side to target them. Instead of growing bigger, they’ve gotten smaller but stronger. Any advice?
maybe youve lost your fat ? if you wanna grow your glutes, you need to be in a caloric surplus (eat more calories than you burn). perhaps you didnt change your calories but added extra exercise into your life, therefore youre inadvertently burning calories (fat in your butt). a bigg part of getting this physique is eatin tbh
this could be due to working them too often!! try cutting down to 2 times a week (3x max) for working your glutes. also make sure you’re eating enough calories/protein to feed your gains💗
Is it my height?! Do i not know what im doing?! (I dont!). Everytime i try the lay on my back - Hip thrust - i CANT! I physically CAN NOT! I will fall! It HURTS my back so bad! Also our personal bench is all we have and wont stand on its pwn w out the bar holding parts…. So i cant use our personal bench for it at all.
Hi i have a question, i feel like my hams are doing more the work. What can i do so i can actually feel my glutes. Btw i Find so it respectful that you dont show random people in ur video and 'hide' then.
where do you buy jeans ? i’ve built my glutes & now having a hard time finding jeans for my waist to hip ratio 😪
abercrombie is soo good girl💗💗
thank you so much ! ❤ the struggle is a good struggle 😂
What pounds are you using on these glute thrusts???
I was doing butt lift exercises for many years and over do it i end up hurting my knees an muscles.
do you do the whole routine once or twice a week?
i recommend twice a week!!💞
what if I feel hip thrusts in my upper thighs instead of my glutes how can I fix that
it could be your foot placement girl!! make sure your knees are in line with your feet, your shoulder blades hit the edge of the bench, keep your spine neutral/straight, and tuck your chin! if this doesn't work, i would recommend using dumbbells or light weight and play around with your foot placement until you feel it in your glutes💞
I hate back extensions.pribky cause I don't know how to perform it correctly