HOW I BUILD MY GLUTES (current fav workout, my bulking transformation & tips)
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- Опубликовано: 4 окт 2024
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I've been doing my 'next level guide' for my glute transformation
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wishing you a happy & healthy 2023!!!
Happy new year to you too!
I signed up for 2 programs and it's such a hassle to navigate! It's a zip file only. Whenever I click on anything it doesn't direct me back to the program. It closes the window so I always have to access it all over again! And have to access my file through email. Ugh! What a waste of my money!
@GAINSBYBRAINS you turning your hair into a broom while doing the glute ham raise made me cringe, definetly effective routine though.
Hi !! ✨ does the nutrition part of your guide cover calorie count on the 20 food ideas?
@GAINSBYBRAINS can i get ur number
Bulgarian split 1:21 (Recommendation: decline bench for stability. 3 x 6-8 (Hypertrophy).
Sumo deadlift 3:55
Sumo stance squat 5:35
Back extension glute focus 6:06 4 x 4 (3 plates, first all plates 4 reps, second drop a plate 4 reps, third drop the last plate 4 reps and fourth body weight 4 reps).
THANK YOU i dont have to listen to her mumbling nonsense
I've been pretty serious about the gym for a solid 6 years, watched a lot of different channels in that time, and Sophie is literally the only female fitness youtuber I'm subscribed to. She's just super genuine, always improving and finding better ways to do everything she does, and it shows in her life too. Definitely consider her an inspiration and just overall beautiful human-being.
Please do a workout for people who workout at home using dumbbells
Yes!
Yes👏
Dumbells are too light you wont really get any significant results. Unless youre willing to buy heavy dumbbells
@@mayafitri3768 I meann… u could just add more reps for progressive overload
Yeeees!!!
bulgarian split 1:21 (6-8 reps)
sumo deadlift 3:55
sumo stance squat 5:35
extension w glute focus 6:11
The second exercise is a sumo deadlift - not a sumo squat 🙋🏻♀️
Girls sumos are not for the butt.. They are for the inner thighs 😖
5:09 you’re the cutest 🥺 I love how you are so considerate of people who might be new to the gym and are intimidated by it - seriously so thoughtful and empathetic
I love Sophie! 🥺I keep coming back to her and while I can’t say I have noticed HUGE changes in my physique just yet, I do feel stronger, more educated and confident in the gym. Thank you for your energy Sophie! I hope you achieve everything you want 2023 & forever!! 🥹❤️🔥🏋🏻♀️
Are you happy in your life?
I Love that ‚one more‘ approach. Taking it step by steps makes the goal way more achievable
Sophie yr voice is so calm and soothing.I workout in the morningn it’s exhausting changing weights off the free bar bell. I just recently discovered I can use the smith machine for a whole bunch of things instead of loading and offloading the free bar bell, thanks for this…I’m doing this tomorrow
Its so insane, i saw your videos some months ago and i remember you said you want to shape your butt to a more gigantic one idk how to describe, and now it looks like you are exactly where you aimed to be. Thats an amazing example that you can archive everything with the right method and the right nutrition. Amazing
You made a great point that I and I’m sure many others have not thought about. While everyone makes goals for the new year, we don’t do as you stated, think about what that person who lives out those goals/ that dream life is like, their character, their ethic, how they show up daily, etc. then be that person! That’s great! It’s a great way/ plan of attack to actually implement and work towards the goals we set!
Small tip: 5:55, the more you put your feet forward(therefor pushing back at the bar)the more you will be targeting quads instead of glutes.
Your voice is so soothing! I love watching your videos and can't wait to get your program! I am hoping to buy it in the next week or two!
I just started my own channel and I'm going to document my gym journey (starting from an absolute noob)! Your videos always help me so much in gaining confidence!! Sending you all my love❤❤
Love that you mentioned Goggins, he's great, keeps me motivated on the days I wanna give up and not do anything. Love this workout Sophie!!
That gym looks sooo nice. I wish I had something like that near me.
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
Thanks))
Amen 🥹🥰🥰😊🙌🏿
❤❤
I’ve listened to “Can’t Hurt Me” a dozen times. I wasn’t aware David had a new book. Thanks !!!
listening to books during a workout is so underrated! great tips, you are looking goooooood! 💕
I love this! What an inspiring woman! I love seeing your transformation... this is what hard work and dedication looks like, people. Consistency is the key. Be proud of yourself.
I see 1 million subscribers for you this year 😻❤️
🥺🥺🥺
I watched this yesterday and then this morning did a glutes and hammies workout and your insights about doing just 1 more 100% helped me finish my reps in my last workout
Thank you for sharing this…really. It’s so motivational for us Moms working out. I feel a little defeated today, and your video brightened my day.😍
I’m a new subscriber and can I just say how motivating your videos are! 💜😭 your voice is so soothing and I love how you are very detailed in explaining workouts… I also extremely enjoy hearing you share your thoughts on life and goals ☺️ it’s truly refreshing 💕🙏
This is probably my favorite video of yours Sofie. You are my favorite inspiration ❤
bulgarian split squat using declined bench 3 sets of 6-8 reps - use weaker side first
sumo deadlift on smith machine
sumo squat on smith machine
extensions with glute focus - heaviest weight first then drop weight each set
You have the best style! I’d love to see a video on your fashion choices for gym, casual wear and going out wear. Thanks for all the videos! All so motivating
Wow really. Should we have style in the gym now too??
I loved what you said about manifestation ✨️
I needed to hear that, thank you🫶🏽💗
Are you happy in your life?
Been watching you for years, but only now i see a huge difference in your glute gains!! It's giving bbl vibes!! Love it!! I'm definitely doing what you doing now.. 😊
First off I have been watching you for over a year now and I am so amazed with the progress you have made! You are an inspiration to me!
I do have a question tho, how do you find the balance between building muscle while not overworking your glutes to the point of losing mass? This is the problem I have because it seems as soon as I start eating healthy and exercising I lose mass.
Hm, maybe you can find an answer at Linda Sun's channel
Actually when you workout the 1st thing that you loose is mass in the end fat... do the idea is to work out with weight and gradually add more... plus eating healthy... still don't forget eating protein (eggs, meat, chicken, fish etc) and carbs!
You will gain mass but it is gradually!😉
Omg the gym ASMR Sophie 😮😍 PLEASE do more!!
New subscriber and already a fan 😍 I’ve only just started “weight/growing” training as my 2nd baby TOOK my back out and it took longer than expected to lost the baby gains! Keep it going we love to see ittttt
Just stumbled upen your channel, keep preaching these compound movements and not those fluff glute kickbacks and your results speak for themselves.🔥
Very "well rounded" athlete! In whatever she decides to do I stand behind her.
Simp
@@jeffreyjacques8668 Just mirin the gains brah! You probably don't even go gym lol
I started doing RDL and inclined RDL in addition to just squat and lunges And It was much more effective in terms of soreness compared to old workouts.
I focus more on slow controlled movements starting at low weight and building up 2-3 sets in that same workout until my legs feel like spaghetti
Idk why I feel RDL completely in my back
Can you do a weekly vlog again? Miss them 🤍
Thanks for taking the time to do another coaching video! You always give tips I haven’t heard before
Are you happy in your life?
I’m missing your vlogs so much!! I hope your grinding girl. But your vlogs help me so much to stay motivated with my workouts haha
8:18 WOW you can really see the changes! Congrats and ty so much for the tips! 😳
Amazing video! God bless you all🙏🏽God is so good🙌🏽Jesus loves us all so much🙏🏽❤Turn to God He will guide you and give you strength🙏🏽Trust in Him
I just found your channel and I’m obsessed
love the tip about using the smith bar to support the back leg on the Bulgarian Split Squat. THANKS
Ur voice is soo soothing here i love it
It's the first video of you I watch and the first thing I thought was "Oh she really have a good voice for ASMR". And then later on you said you could do some gym ASMR. :-) That would be great. I find the sounds at the gym very relaxing or watch the weights go up and down at for example a cable station. And then combined with your voice.... fantastic ;-)
We go jim!
Please do more morning and evening routines. They are so calming ❤
petition for a gym asmr vid id def watch
Gorgeous AND a great coach . I’m definitely trying this tomorrow. Thanks 🙏🏽
Big respect for your Bulgarian. That’s so impressive
i wish i had the confidence to work out like that in the gym... i started working out about 3 months ago, and i usually go on treadmill and do some legs, but heavy lifting is on the other side of the gym and there are usually people with good physique, good looking women and men. im worried they'd make fun of me for being bigger or because i wouldnt know what to do... maybe someday... :)
Mens Workout Routine:
chest.
back.
arms.
abdominals.
legs.
shoulders.
Womens:
glutes.
Gotta love it
Sophie your videos are just the best!
Keep going you’re inspiring a lot of people
Amazing video as always. Thank you Gains By Brains! Looking forward to starting my guide tomorrow :).
Can you do a video on just creatine if you use it? Just like how to use it? Is it good to use after a bulk and wanting to lean out? I know I'll carry weight for a little but am curious if I really need it or not and gains from it.
you don't need anything to make progress or gains! but I do use it and will def talk about it in my upcoming video
Yes, please!
@@GAINSBYBRAINS okay thank you so much for replying! No one really talks about their story, the progress with it etc. I appreciate the response so much and am looking forward to it. So excited to hear about the details on it. :)
So much Respect, love to see this motivation💯🍀😘 keep on strong
@@sharon6981 girl you are so pretty!! Just had to say that haha. I hope she does make this video. I've been lifting awhile with just BCAA and protein but wanna make some changes for fun. So if creatine helps with it like why not haha. But ya I hope she touches base about using it while on a bulk and on a cut etc.
Thank you for this video. It’s been really inspirational for me. Thank you 🙏🏼
Your form is beautiful 💪🏼 thinking about getting your plan 🥰 keep going girl ✨
Yesss I'm so happy with your progress!! Your peaches looking fire girl! haha I have the opposite journey when I already have too much meat on my body haha So I'm on that loosing fat journey and replacing with muscles..you know shaping everything! But I've been learning a lot with you! Discipline is everything is that actual key to progress in life in general! Workout to me is like brushing my teeth and I actually love to do! Keep UP the good vibes you are a inspiration! Much love from 🇧🇷💕🙏
I love you and your positive vibes. Keep going!!
Welcome back Soph !! 😎❤️🫶🏻
Lovedd the vibe of this and your knowledge!
The gym asmr was so cute 🤣
I bought the 12 week level up program when you released it but during that time I had moved to a new job in a new country (out in the middle of nowhere) and my options at the gym were super limited. Even with your list of workout alternatives I was struggling to make it work with what I had. I worked out anyways but since my gym at my job only had free weights it required me to be more creative and less adventurous about challenging myself since I had no spotter. Definitely screwed up my motivation and confidence.
Now I have 2 gym memberships plus my gym at my job I literally have to bounce around to get a balanced workout since one will lack some equipment that the other has. I’ve been working out for over 6 years so going to the gym has never been an issue but sometimes I just go through the motions and programs help me focus. I’m excited to attempt your program again and actually see some progress. ❤
Ngl gym asmr could be a vibe. You have a nice voice for it too 👀👀
Yes yes yes!!!!!!! Fav RUclips channel ❤️
ive been looking forward to this vlog for so long such a good way to start the new yeear!:)
Please start sharing links to the workout clothes you wear during your workouts! Or mention them in the videos, whatever is easier for you!! I want to buy everything lol ♡♡
That gym asmr was genius
Wow hard work definitely 👍🏾 pays off 💪🏽💯
Hi Sophie, amazing video as always :) I notice that you very often work in the 4-10 rep range which is considered to be within the "strength" rep range, versus the "hypertrophy" rep range which is more like 12-15. But, it's clear you're getting hypertrophy gains out of this! Is there any reason you choose to work in the lower rep ranges with slightly heavier weights versus the higher rep ranges with lighter weights? Do you just find it works better for you personally?
I know the question is not for me, but I have an answer that might help you with your journey if Sophie end up not seeing your question. Multiple studies as showed that you can get hypertrophy with any rep ranges. Whats the most important is to get close or to failure. What happens is that, the more reps, the harder it gets to feel your muscle getting close to failure cause fatigue might get on the way. So sometimes, 4-10 rep range can be more beneficial :)
When it starts shaking and feeling some kind of light "pain" where I can't go any further, that's where I stop my reps, I also pick my weights according to that, it requires a few tries before you find an appropriate weight that allows you to do your 12 or 15 reps and feel that shaky little painful stuff, if I don't push myself to the limits and feel that then it's useless to me
I like your calm voice.
Very nice to see a vlog from you. Happy New Year 🎉🎉🎉🎉
Amazing video as always
I’ve missed your videos so much! ❤
i missed youtube!!! end of the year is always a bit crazy (especially since I did a workout challenge on my follow along channel) but I'm back!!
Oh my God, bless you. I love a short efficient workout! 😭😍
You got a new subscriber!! I’m doing your ab workout and my moms workouts. My mom owns a gym so I always go there and workout.
Tell me you’re lucky without telling me you’re lucky 🍀
Yess! I needed that same after❤️❤️😂
The gym asmr 💗☺️
I was hoping for a video today 🤩 Also Happy New Year!🤍
THAT ASMR THO!😍😍💅💅
The asmr was so nice 😊😴
ASMR in the gym 😂. Love ur videos 😍
Love you Sophie! ❤️
love you!
Always so good!
Hey girlie! Can you do a video on how your workout routine should look like for the best results? I’m struggling to find a right nutrition and fitness routine. Like should I eat before or after I workout? How many rest days should you have every week? Love your option thank you so, love your videos. ❤️
How did you become a fitness vlogger? Is there a video where you talk about how you started your journey and your background in fitness ect?
Thank you so much for your videos and the special :)
I’m sick atm and want to start with the program as soon as I recover
Can’t wait to start working out :)))
I just love you and enjoy your Videos! LOVE from Germany
LOVE you and your videos but I think you should also ALWAYS include Hip Thrusts/Bridges, Abductions, and Cable Kickbacks in every glute session if you want to target the upper and side glutes. A session of bulgarian split squats, sumo deadlifts, and sumo squats is only going to target your lower glutes. The only upper glute exercise was the back extension which if someone does not know how to perform, can easily hurt their back. This session is great for GROWTH which clearly you have done but not necessarily for ACTIVATION and truly FEELING your glutes in ISOLATION. I'd HIGHLY recommend watching Aldo from Iron University's channel as well as Lauralie Chapados. Listen to his cues, because the way he explains it can help a lot of us here
like for the Goggins book, pretty legit!
Can you touch on different workout machines, my gym has so many new options I haven’t seen before and I wonder if they are just as effective? Curious about your opinion! Thank you for everything ♥️
Completed this workout today and commenting from my ice bath 🤣
Question 🙋🏿♂️ when you do this work out in this video? What do you eat after? Protien shake or a meal?!?
I missed your RUclips vlogs, also with the food ❤
I love this exercise thank you for sharing.
Gym ASMR! ❤
Thank you so much for sharing!! This is super helpful.
I love the gym asmr lol ❤
I love you even more after you just did that little bit of gym asmr
My mejor motivación el gym gracias ❤
Girl, we need a new video! I've been waiting too long 😂
The asmr 😍😍
Subscribed 👏🏾❤️💫