How to Grow a BUTT | The Most Scientific Way to Train Glutes
ฝัง
- เผยแพร่เมื่อ 16 ม.ค. 2017
- My Glute Hypertrophy Program is now available!!
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As promised in the outro clip, below is the full workout featured in the video. Hit the thumbs up button if you find this informative!
To skip right to the science, click here: 1:15
The Science-Based Glute Workout:
1. Back Squat
2 sets | 5 reps (warm up)
3 sets | 4 reps (working)
2. Plate-Loaded Single Leg Hip Thrust
3 sets | 12-15 reps per leg
3. Walking Barbell Lunge
3 sets | 30 total strides
4. Lower Back (Hip) Extension
3 sets | 15-20 reps (load with a plate help to your chest)
5. Hip Abduction (machine, cable or plate)
3 sets | 15-20 reps
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IN THIS VIDEO ▹
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SCIENTIFIC REFERENCES
‣www.ncbi.nlm.nih.gov/pubmed/2...
‣www.ncbi.nlm.nih.gov/pmc/arti...
‣www.ncbi.nlm.nih.gov/pubmed/2...
‣www.ncbi.nlm.nih.gov/m/pubmed...
‣www.ncbi.nlm.nih.gov/pubmed/2...
‣www.ncbi.nlm.nih.gov/pubmed/1...
‣www.ncbi.nlm.nih.gov/pubmed/2...
‣www.ncbi.nlm.nih.gov/pubmed/9...
‣www.ncbi.nlm.nih.gov/pubmed/1...
‣www.strengthandconditioningre...
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I'm 5'5 - ภาพยนตร์และแอนิเมชัน
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I don't know how to say this properly but the fact that you use sources and refer to studies is just so amazing everyone should do that
TheHannakonda tryna make that youtube $$$ not do homework.
I'm trying to go swol not read words
Noah Ziegler and thats why you'll get injured, bc you'll believe just about anything u see on the net 😂
@@noahziegler3478 🤦🏾♂️🤦🏾♂️🤦🏾♂️🤦🏾♂️
@@solomonanczarski5402 ?
Yes, so informative! I just started incorporating a pre-activation of the glutes and it makes such a difference. I can't believe I haven't done it all these years. Since watching all these powerlifters workout, I've learned so much. Thanks for another great video!
it makes a huge difference for me too. I find the biggest difference in terms of percieved activation with and without pre-activation for the glutes and lats. Definitely worth the short time investment
And thank you!
Jeff Nippard Awesome! I'm really learning a lot from your videos. Definitely appreciate the science behind everything. I'm glad I came across your channel. I hope your following just explodes this year!
Cierra White look up metal and iron Chinese arches. of course u can use less weight. but it is the ultimate glute activation
Jeff Nippard I'm studying sports science and this is actually quite helpful plus I like going to the gym. Love your videos keep up the good work
I hanvt done either ! I am training for WBFF lol luckily we all watched this video !
I appreciate how you put the ads and the "like and subscribe" speech AT THE END of the video. I listened to both ads because I wasn't annoyed. you GAVE us content FIRST instead of asking for support first like 90% of OTHER people. Thanks. GREAT and informative video too.
I cannot believe I’m just finding your channel. I’m a kinesiology major and you are killing it with the informed content. Appreciate the work you’re doing.
I will now and forever call Twerking the Posterior Pelvic Tilt.
lol
Hmm, I know posterior tilting is involved but I think of twerking more as an anterior tilt focused movement as the person is trying to stick their butt posteriorly.
when i think posterior pelvic tilt i think of a cat vommiting or a crossfitters deadlift.
Adrian Thomas PPT!
Ṛḙḷḙạṣḙṣ ợṗṗợṣḯṇḡ ṃụṣḉḷḙṣ ṭḥạṭ ạṛḙ ḯṇḥḯḅḯṭḯṇḡ ỵợụṛ ḡḷụṭḙṣ. bit.ly/2FCZCnv?-Cer43eDS32
As someone with a scientific/medical background, I truly appreciate the effort you put into creating a useful, evidence-based glute-building video. Thank you!
Why do you want to get a big bum? You don’t get enough male attention already? That’s understandable.
Love Benevolence you a clown 😂
@@ChuckNorris-gw2wh who said it was for males tf
@@jessie8359 ye gluteus medius and minimus are very good thing to train health-sided
This sounds like your heritage is science lol
"Almost at a hundred thousand subscribers, which is just crazy." Currently at 1.8M; likely to go past 2M this year. You earned it bud. You're an absolute inspiration.
Just started watching you because I recently lost 50 pounds and am trying to get more muscle but have been so confused on how to train. You videos are amazing and are helping me so much! Thank you 🙏
Love that you use research articles to back up all your statements, LOVE IT JEFF!
LucyLFitness omg I follow your channel! It's cool seeing you comment on other fitness poeple.
And I love you😍🤤🍑❤️
@L F what do you suggest
@L F sorry let me rephrase for your very emotional state:
"What do you suggest instead?"
This guy is the Einstein of fitness
Adrian Katzenstein Noo that would be Arnie and his encyclopedia
Adrian Katzenstein I like Jeff and his channel but he's only relaying info he's learnt. Believe it or not people are capable of learning this shit on there own.
People are so dumb.
Bodybuilding always must have been this technical.This guy is saving us from the fitness industry
Adrian Katzenstein Vitruvian Physique is good too.
Adrian Katzenstein He knows basic anatomy and cites scientific journals and this makes him Einstein? Ok then....
I love how you back everything up with the power of science 🔬! I'm a Premed student so I'm loving this. 💪🏼 🍻
Jeff, I have been viewing workout suggestions and routines for over a decade; I truly appreciate and love that you researched your method and provided documentation from the studies. Very few people are so thorough; very well done! (And now I am adding these to my routine).
You and Jeff cavalier are the 2 most informative channels on youtube. I needed this video. Keep doing what you're doing! Gold!
A double dose of Jeffs.
I was hoping I wasn't the only one who saw these two as the most scientific
You and Stephanie make me feel like my search is over! Your videos are so educational and the pair of you are just incredibly inspirational people. Thank you for your videos! I learn so much from you both!
0:44 Picking up snow and saying “Oh thats so cold” one of the most unexpected things i ever heard.
Snow is cold... Who would think that
When I touch snow, snow is not cold because I am hot.
This was incredibly helpful. Best explanation I've seen on TH-cam explaining how to isolate the target muscle group thus far. Well done.
You should do a video exactly like this one but with ABS!
Posterior pelvic tilt haha that killed me
Ben Zenunovic whens the funeral
High key one of the best glute workout videos on TH-cam. Thank you for obtaining your PhD to help the world.
This is definitely one of my favorite channels... I've been watching it more and more lately. Thanks for all of your info.
You're the only dude who can pull off wearing short shorts.
Ryan Patterson and even then it looks gay AF!
Trevor Bohnsack it really doesn't
O G all subjective..It's camo or khakis for this dude
Jordan Darrell Ha so I guess your saying you don't like large thighs then huh? 😎
Running short shorts are not good for squats they ride up & can split. Tights are better keep leg muscles warm & can slow soreness. Plus they don't crease across the ball's!
Ayyy!! One million!! Can't believe it 🙏🙌
Jeff Nippard Next 5m. let's go bois!
Jeff Nippard Just found you, I love knowing what you're actually doing during a workout. Helps me better understand how to do the move properly without injury
Coming in hot! You're the next big name fast!
Dude, you deserve it. You are putting out wonderful, remarkable work that we all appreciate!
If anyone is interested in increasing bottom size the best success that ive ever had was by following the Magic butt Blueprint (i found it on google) - definately the most useful resource that I've followed.
Couldn't imagine why anyone wouldn't like this video...very informative. Great work!
Seeing pre-"All In" Stephanie, & since then, her gains & overall quality of life have improved so much more now. ❤️
You should have had Instagram sponsor this video man. This could potentially create thousands of new careers.
Awesome content as always.
Travis S LOLOL
😂😂
Amazing video Jeff! Production value is amazing!
thank you Amanda! appreciate it 😁😁
Jeff Nippard first video I've ever seen of yours and I agree with Amanda Bucci. Great job sir. I subscribed 2 minutes in to this.
Harvey Weinstein productions
Hiiii how are u
This is the first video i watched in your channel and was honestly surprised at how great and informative it was! I'm glad you cited sources and great editing!
This is my first time coming across your channel & I want to THANK YOU for backing up what you're saying by providing references that we can go research ourselves. I respect that you took the time to do that instead of just saying stuff just b/c.
I love that you not only show the workout routine, but indicate the reasoning and research behind each movement! This video is put together very well, and I appreciate the amount of information that you added for each workout!! 🙌🏼❤️
The production value is so on point. I really appreciate the vids. Keep going
appreciate it! thanks for the positive feedback
I just found your channel and I must say I absolutely LOVE your videos! Quick and fast to the point, no unnecessary talking or advertisement or telling people to subscribe to your channel 🤪 I just subscribed!! Keep up the good work 🙏🏼🥰
It’s amazing to see you mention almost hitting 100k in this video, when your now over 1 mil! Great content!
Please do a video with Connor Murphy "taking your shirt off - science explained"
Hahhahaahahhahaa
Jeff please never associate with *Corny Murphy*
Train To Look Good Naked ahahahaahahah
Train To Look Good Naked
I love it dude. very funny!!
That was by far the most informative fitness video on booty building ever! Love it, thank you Jeff!! 💕💕
Love the ending: "We're closing in on 100.000 subscribers". Btw it's amazing how good your videos were produced even when there were just around 4% of todays subscribers!
You have been providing quality content from quite sometime which i didn't notice earlier.
Love the informative videos overplayed with training footage, Jeff. Hails and keep them coming!
thank you man! will do
I just found your channel and this was exactly the video I was looking for! I loved that you explained the science around muscle building. Also how you showed little movements like pointing your feet outward and how they can improve your glutes! This was really educational! I subscribed
You are very successful in what you are trying to do for the youtube bb exercise community. Very informative as always.
The fact that you've done in depth research w citations for this is wow 👍
well executed and perfectly explained, THANKS A LOT!
My girlfriend and I are now working out this way. love from mexico.
You said you want to produce the most informative content possible. Well you are. Love all your content.
Love how you site the studies and explain so clearly.
Always coming back to this video! I love ur energy and ur style of videos. I really appreciate the information behind every movement. Thanks for this enrichment!!!
It makes me sad that the "celebrities" that so many look up to are absolutely useless to their fans other than providing limp entertainment.
People that create quality, informative, free information are the true ones who should be admired.
New sub, I'll congratulate you on 100K when you reach it!
appreciate it man
This content is so much better then you just showing us how to build, now I'm seeing why everything makes so much more sense thank you
my pleasure! Thanks Sam
I love how you're actually into helping
Those hammies look BEASTLY! What a great super informative video, definitely gonna use those tips.
My favorite routine is jumping on the stairway to heaven for my preworkout warmup, and just watching any of jeffs videos that relate to my training session for the day. Super informative/entertaining as well. Thanks jeff 👏🏻
As a scientist myself (Biological sciences) I found your video extremely refreshing! Your sound analysis of the literature is great, and for that (plus the fact you do this in your videos in general) you have not only gained a like but have gained a subscriber. I look forward to more of your content!
you know im kind of a scientist myself
Really good content man. Only watched two and I've subscribed. It's great how informative you make it.
this was the best informative video i've watched on youtube, it's concise and (seems) accurate! thank you so much!
Love the men vs women training. Ultra useful for couples training. You've become my favourite fitness youtuber. Keep it up! 👍
Your videos are amazing! So informative! I just started my weight loss journey and I'm already 10 pounds down!
This was great! Loved the graphics and studies. Great way of presenting the info.
Subbed for the scientific series, can't wait to check out the rest !
I am a woman of science so it's super refreshing to see it applied to exercise! Keep up the great work!
Peter Jackson wtf ??? okay millimeter peter lmao
Love your videos Jeff! Definitely most informative videos! Keep it up brother!
thanks man
THIS is the glute video I've been searching for. Bravo, and thank you!
That's a brilliant video. So much nice information. Good job at keeping things scientifically backed!
Being a visual learner, having all the info and facts there for me to really SEE was so entertaining! I probably watched this video honestly 5x now because of the information in here. Awesome video Jeff!! 👏🏼👏🏼 PS I saw you from afar at the LA Fit, you were standing in front of the RISE booth! Lol
oh that's awesome to hear! Thanks so much. And lol yes - that was probably me then :)
I gave you a thumbs up for the "posterior pelvic tilt" alone. I'm not even sure how I got here...
lol thank you!
Love your videos - super informative and I also enjoy the comedic undertones. Brilliant. Thank you!!
Absolutely love the plate variation for the hip abduction! Great video!
Thanks Jeff, this was so so helpful! - Georgie :)
I don't really exercise at all (I truly am trash) but I watched the entire video because it was so engaging and informative! It's so cool to see how scientific insights can be utilised and incorporated into workouts!
Perfect explanations for someone that started going to the gym a month ago 🙏🏼
Just watched this video at 2.75m subs! Way to go man! Best workout and nutrition videos on YT.
You and AtLean-X are the most imformative fitness TH-cam's out there. Very concise and we'll explained content. KEEP IT UP MAN!
Jeff and Jeff are the best
Please do not compare Jeff Cavalier with this time wasting amateur.
Sean Nal and Jeff Cavalier.
@@sobster123 As much as i like Jeff cav. Jeff Nips nails the cake with every single meticulously researched topic. Jeff Cav often sights personal belief over research and studies, especially when it means selling his Athlean X products.
In his defense he doesn't focus on hypertrophy as much and more on athletics.
Atlean x has a lot of miss guided information. Dont follow that channel
Thank you for these wonderful vids, Jeff! Your citing of sources (peer-reviewed research studies) and your use of relevant biomechanical/physiliogical terminology are the key features separating you from the rest of these instructional fitness channels. Thank you for your attention to detail and inclusion of necessary, scientific info.! It allows the viewer to have more trust in what you're saying IMO. I hope you're getting compensated for your work. Keep it goin!
Yeah he got million views and payment from ads.
So good! Thank you so much! Very informative- great delivery of important information
Such an outstanding vid jam packed with solid high quality science backed information.
It's so good to see that a guy didn't forget leg day,well done .
Jeff, I heard you met Rich Piana- I always knew you were a 5%er. Keep up the great work
Rich Piano's 5% Investment Analytics Company ur my favourite natty troll
Holy shit best picture and profile name ever Rich Piano! :D:D:D
Great information in this vid. Getting back in the gym and trying to train my wife and this really helps! Keep up the great work brotha!
SIMPLE & EFFECTIVE! LOVE IT!! Thank you. I'll definitely use this routine for my next glute day.
See you chose to be a hater today. FYI I have a big ass . Have a great day 🥰
Such a good video jeff!!!!
thank you!!
Jeff Nippard
I wish my butt looked like that
Best booty building vid Ive seen yet!
High quality, one of the most informative. Well done Jeff.
i appreciate your intelligent and informative videos, they aid me in comprehending the subject matter. Thanks very much & keep up the good work !
The amount of research and study you did behind reaching this point buddy...😯
#respect
Love this detail and explains so much more we need more lifters that actually know what they are doing
Great video! I like how you added the scientific data which makes this video more believable than the rest. Keep up the good work.
This channel too good,too good information.Give this man a million bucks!
I always thought that when I did squats, I felt way more quad activation and very little and minimal glute activation, if there even were any. Glad to at least see that it's similarly noticed in some cases
Love the intro! Snow is so cold!! Haha
This is super helpful advice for people with anterior pelvic tilt. Usually caused by prolonged sitting resulting in weak glutes / tight hamstrings
I injured my knee working out. All this workouts are great thank you for sharing!! ❤❤❤
awesome vid!! :)
Instructions unclear, butt is now in a blender.
In a fitness blender
*in a blender bottle
As long as you're shredded that's all that matters
Wow. This was the way to explain it. Highest of quality. Thank you man.
Wonderful video. Ready to share it with my friends. Thank you for the great quality content
Dude, I love your editing style ! Serious skills. Keep up the good work. Where in Canada do you live ?
What about axial-loaded hip movements, such as Romanian Deadlifts? Furthermore, how does knee flexion impact your posterior chain (e.g. conventional (higher knee flexion) vs. Romanian deadlift (little knee flexion))? Same thing with Anteroposterior-loaded hip movements, such as cable pull throughs?
This is so informative and helpful! Thanks for your work! Gonna try it out!
Really good info here, nice short video that covers some really good points about glute activation and properly referenced with the studies. Thank you!
do you spot men like that when they are squatting?
Paul G 😂
Paul G your picture makes this funnier 😂😂
Paul G yes
Paul G hopefully because that's the appropriate way to make sure someone doesn't get hurt
I know it's a funny joke of a question xd but the answer is yes
Wow, a youtube Channel actually putting the scientific studies link. Nice.
I like how you backed it up with science and you should keep doing it!
The best evidence-based fitness/workout video I have ever seen. Kudos. Love this. Will implement your advice into my bigger butt quest for my sad, sad flat butt.