How I *INSANELY* Grew My Glutes From Pancake To Shelf! Workouts, Nutrition & more tips
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- เผยแพร่เมื่อ 5 ก.ค. 2024
- How I grew my glutes from pancake to shelf.
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- timestamps -
00:00 - Introduction
00:50 - Diet
05:22 - Creatine
07:49 - Workouts
11:05 - Exercises
15:25 - Recovery
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train 2-3x a week and only do 4 sets to avoid overtraining!
some workout timestamps
glute bridges : 12:05
romanian dead lift: 12:16
deficit reverse lunges : 12:27
sidekick : 12:47
hip raises : 12:53
hip thrust: 14:32
barbell squat: 14:49
other variations: 11:53
accessory to help shape your side
gluteus medius kickback : 10:11
banded monster walk: 10:13
- sumo squats
- bulgarian split squats
4 days aweek honey oh come on 🙄
Thanks girl!
so can we do more than one type of the same category exercise in a day or no? (sumo squat, barbell squat, ect) or do we have to pick one to do cause she said to not do more than 5-6 exercises per training?
Yes Your right is only 2-3 days a week
How many reps per set
Whenever I try to grow my glutes, I just end up with a huge belly instead
You only need to consume 10-20% more calories on a bulk. That's 200-300 calories a day. Anymore and you'll gain fat.
Sameee
I thought I was the only one
Same. I’ve got a decent booty but not like this. Time and time again I’ve noticed that you’ve got to get skinny then build back up. Or be skinny then eat more and build up. Every. Single. Post I see of someone building their body from flat to this - they were either overweight, lost the weight then built the muscle or they were skinny originally and started eating more and lifting.
This is true. Because carbs bring your insulin up and you store the energy as fat. Most young people can handle carbs but after 30 it doesn’t work anymore. Cut the carbs and eat more protein + fat and you’ll see results! I’m 46 years old so I’m not a young person giving advice. When I was 27 I could whatever and I was still thin.
Creatine is used to help increase the rate of muscle building response after resistance training. It’s amazing for Middle Aged and older people who are starting to see age related muscle loss. Also neuroprotective.
I always refused to workout my glutes because I thought it can only offer aesthetics, but little did I know that I was kept straining my back muscles because my glutes were atrophied...last time it was 3-4 months of pain...
Little did I know that I glutes help people to lift heavy objects, to run faster and jump longer, to have a better stability of the pelvis (especially when you have osteoarthritis, osteoporosis, arthritis) etc.
Also prevents knee pain! :D
Strong glutes are incredibly important, especially when you get older. Falling is a stupid way to die in my opinion.
I have so much hip pain and physio told me it was because of weak glutes!!
@@em97c Oh that is some pain. Did your fysio give you some exercises? What is the plan to strengthen your glutes and ease your pain?
@BrandyWiseNL walking backwards is great for lower back, hip, or knee pain
I built my gluts by cycling, squats, climbing stairs and eating protein and carbs. Genetics also played a role but it worked for me and it didn’t take long ❤
how long?
Did yr thighs grow as well????
How long? Months? Years?
Squats yes, climbing stairs meh, cycling nay - grows your legs.
If you’re trying to grow muscle you want to do way less cardio than lifting
I absolutley love the passion that you talk with in this video, you can really tell that you are trying to spread the facts so people can avoid wasting their time on diets and excersies that don't give them any results. You can really tell that you know and love what you do. Thank you so much for this video !!!
I feel like this is the same information you can get from every other TH-camr. What I would have liked to hear from you is how you went from having an ED to being able to eat a calorie surplus. I struggle to eat & therefore, have a hard time seeing any growth. I feel for most girls like me, the key is to learn how to eat enough, so I wish you would talk about how you overcame under-eating. Thanks tho! Your body is inspiring girl!
Exactly, everyone says "eat more and work hard but less total volume" and we know that but tips for actually managing it physically and mentally often get overlooked. I'm actually considering making a YT myself to share my story pahaha
Precisely!
@@nanaisloved2736 Do it!!!! I would watch!! haha but yeah, the struggle is really real & I wish people got more into the weeds about how to overcome the mental part - as you said!
@@ashleyhall6778 aight imma do it. Someone sponsor me a microphone tho😭
Im a recovered anorexic who still has body dysmorphia who spent all of last year working all this out i think you really do learn as you go through the process. I think that slowly working up your surplus is helpful to not only adjust to the food but adjust mentally to the fact you won't pile on weight, i've been in a 200 calorie surplus for a month now and ill be raising it to 300 soon. I think being prepared for an initial jump on the scale is important but is expected because of the glycogen holding extra water, which i think of as my muscle fuel reserves filling up. I also learnt first hand during a previous bulk that it was actually HARDER then i thought to gain weight and i wasn't going to "accidentally" put on 5kgs in a week. I realised my fears were completely unwarranted. I think having comfy clothes going into it is also important so you don't spend unnecessary energy hyper fixating on how your clothes fit. Take a progress photo every month but don't obsess over your figure to much, i find putting my mental emphasis on getting stronger (getting an extra rep, moving up in weight, perfecting my form) which you absolutely need to eat for takes some of my focus from my body. Once i saw the glute gains there was no going back i care less and less about not having a flat stomach because im so proud of my gains and my strength. I hope this sort of helps anyone 😅
My fitness goal is to tone up all over, but I really want to focus on growing my glutes! My ex husband Told me he’s known me for 33 years and I’ve never had a butt and I don’t stand a chance in growing one now! Time to put the work in and prove him wrong!!
he sounds like a narcissist
I pray you do it for you, babe. He doesn't even matter.
You can double your glutes, doubt he can double his dick size lol
How is it going??? Did u prove him wrong?????
I love that I start seeing results with my glutes a month or two in! I started back working out in January and my butt is sitting so pretty right now. I can only imagine how it’ll look in 3 more months and my diet has been awesome too
Can u please tell me ur daily diet and workout that u did?
Congrats! What workouts did you focus on?
@@BiriEsther for about 2 months now about 75% of my diet consists of fruits and veggies . I actually decided to go vegan for a month this month and it’s been a week now. So far so good. The other 25% I guess would be just adding healthy protein and some fats , grains and plenty of water . My workout at the gym for leg and glute day right now is the RDLs (I try to increase Atleast 5 lbs every workout week) I use the machines mainly , the leg press or whatever it’s called, the extension machine for the quads and hamstrings , abductor machine (I really burn my side glute area out on that machine ) and I walk the tread mill inclined at 15 on a 2.0 speed. This week I plan on supersetting the RDLs with sumo squats . I’m still trying to see what all works for me but so far what I’ve been doin have been working for me just fine
@@christinaglenn3302thanks for sharing! How long do you walk on the treadmill?
@@christinaglenn3302 That's amazing! What are your go to proteins? I find it so hard to get enough protein on a standard diet, I tried vegan years ago and it was so difficult for me. Keep it up!!
I love watching your videos not only cause they’re informational but you could honestly talk about anything and your energy would make it interesting. Thank you!
I am glad I can help ☺
Sensational video, straight forward with no b.s.! Congratulations on overcoming your health challenges and for the courage to be vulnerable and share your story.🙏
You were so free with your information! Thank you for sharing 🥰 I had to look up a bunch of articles and people to get everything you said here in one take. It makes me really trust that you desire to help people meet their fitness goals, and it makes me want to train under you!
You are more than welcome! I want to help as much as possibly and will always share everything I know ❤❤
This was very helpful. Its been 2 years of me consistently exercising, and I realize I'm still putting too many trainers in my workout, instead of focusing on the the exercises that I see working for me. Thank you!
I love how your explaining creatine and protein uses so well. Awesome
I just found your channel. Absolutely loved this video. It was an all in one. I'm female, 67! have been training since I was 30. I was always athletic, and I stopped to raise my little family. It will be one year since I started again, LOL better late than never. Weighing 136 at 5 feet tall I trained myself down to 120. I'm not going to lie, my body never forgot what it used to do. Almost one year later I tetter between 117 and 119. I'm so happy with my gains. My logic went like this, if I could stay at my current weight or even 120 and looked leaner as I gained weight, I knew I was putting on muscle. When I get on the scale, and I am 120 I am so proud because I still look athletically lean. My goal is not to be shredded. I don't plan on competing again I am having fun this time around. Infact, I look better now at 120 than I did off season in my 30's!. I never starve, I stay hydrated and take just a few supplements. Alpha Lopic Acid is a must to help repair the myelin sheath that covers our nerve cells. That has made a huge difference in my recovery. Honestly my biggest struggle is not getting to sleep, it's staying asleep. I wake up consistently after 4 hours! I don't want to take sleep aides, but now that I am retired, I will get up for a couple of hours, then go back to bed. I manage another couple of hours, but I sure would like those hours all in at once and I am able to nap after I train which is SO nice. Any other advice on this would be epic.
You just got a new fan... I.look forward to checking out the rest of your channel. I shared this with my daughter, who is 31. I highly recommended your video because you just answered all the questions she has asked me, I'd just like her to hear it from you! Grateful and thank you!
Can you tell me more about the alpha lipoc acid ? Also great job on getting back on that grind ! 💪
@@ezzyr3009 Alpha Lipoic Acid helps to rebuild the myelin sheath that covers every nerve cell in your body. People with nerve damage, or neuropathy can really benefit taking this supplement daily, 400 to 600mg. I am feeling the benefit from this as I had an injury that caused a little neuropathy on the right outside of my thigh...It doesn't tingle as much and when I train I feel like I recover faster on that side. Or atleast it is not as aggrevated like it use to be when I had less feeling in that area...as we get older our body does not produce as much as it used to. At 67 ...and a half, lol I do not take ANY doctor perscribed medications...I do everything through good nutrition. God put the healing medicines in the ground. We just need to know what to use...Sugar is killing people. Deal with the sugars and you pretty much are on the way to good health.
The Motivationaldoc is a youtube Doctor, I think I got this from him. He and Dr Gundry both have excellent advice...I just do what works for me since I've had this body a long time...Good luck!
@@7msjster thank you so much for explaining its benefit! I’ll check the people you mentioned too, I’m intrigued
I have been working out for years and this is my first video of yours that I've ever seen! Thank you! I needed the refresher
This is a gem of a video with such invaluable information. Thank you for posting!
thank you for all the free tips and information! congrats to you on your eating disorder recovery. i am recovering as well. i am looking forward to implementing your tips into my physical routine. sending you blessings, sister
Im also recovering from an ED, good luck to you
Loved this so much. I can usually hope to get just 1 super useful thing out of a video like this, but I got a bunch here. Thank you! And so so refreshing to have a person talk positively about carbs and specifying the difference between the 2 types of carbs. Excited to implement.
I absolutely adore you and your videos! Super informative, realistic, motivating. Thank you!! ❤️❤️❤️
You are more than welcome ❤
I’ve suffered from an eating disorder in 2020 and lost all of my weight and fat to the bone and weighed 97 lbs. Fast forward to today with consistent calories and weight training for a month or two after trying to figure it out for the past two years Im at 120 lbs !! Recently I’ve lost weight due to stress from work and I’m low key losing hope because getting to my goal seems so far away whenever I lose the weight I worked hard for, but I’m here to refresh my mind and gain back my motivation :))
Hey angel stay strong you definitely got this ❤
Your age
@@chiara_pugliesi Thank you !! 🙏🏽🥹
I lost a lot of weight due to neglect, not meal prepping, being too lazy to cook, having horrible sleep, smoking, having low motivation and low appetite and just forgetting to eat. Got almost all my calories from sugary drinks pretty much for a year, it was bad. Was at 79.6lbs a week ago and so I got scared and started forcing myself to eat a bunch and do some basic resistance training everyday and cut all the sugary drinks, I already gained 5lbs in one week and feel so much better and look so much better. Getting all that muscle I lost back
Don’t lose hope. Muscle memory is great, it’s a lot easier to build back muscle you’ve already built than it is to build it in the first place.
wow thank you so much this was so helpful!!
I love this video. Thanks for taking the time to create it for us.
Honestly, thank you so very much!!! You've answered every question I was thinking. You're amazing and definitely following 🤸💛
This was amazing Chiara! Thank you! Clear, concise and real. 💖🙋🏾♀️
I wonder if this would work on me being a guy, I want a bubble butt I know my boyfriend would like it for sure
This is THE best explanation on growing the glutes that I've ever heard, and I've been working out off and on for years. She's to the point and made it so clear! Im glad I found her!!!!
Thanks so much, this is such a great explanation for a beginner like myself! I've been watching so many workout videos but this one is by far the best and most informative with the least amount of "fluff." Love your energy and attitude!
I have watched literally hundreds of booty building videos over the years and I am quite certain this is the best one I have ever seen. I learned alot and I am very eager to implement that newfound knowledge into my routine. Thanks so much for sharing! Great job!
this one is no bs and science based
So since it’s been 9 months since you saw this, how have you been doing?
this video was SO well made and knowledgeable! thank you 🙏🏽
One of the most informative video I ever saw in my fitness journey❤
This was the best and most informative fitness video I’ve ever watched on TH-cam
Bless you for this, I had anorexia for over 10 years. Still trying to recover - my metabolism is screwed and no muscle or strength to train hard. Hoping to change this gradually and get some curves back.
To the point, rapid fire, and incredibly helpful.
Thank you for this, life saver. I've been working on my bootay growthand this all makes so much sense. I'm still learning, but this is so useful ☺️♥️🙌. Big thanxs
Thank you for going into so much detail, we appreciate you
Hi i am arpit from
so glad i found this video, this whole time i was trying to work out how many exercises and how many times per week i should train. you made it super simple to understand and for the first time ever i dont feel overwhelmed ! thank you :)
Hi can I help 😮
😊.. 😅😊
Thankyou so much for all of this Chiara, this was INSANELY helpful and concise. Off to start my journey to building a dumpy now. thankyou for the information, inspiration and motivation
Also remember if you are performing 10+ movements in the gym you are not going to be going heavy on those first 5, to keep your energy for the rest of the movements! so choosing 3-4 stronger movements like squats, lunges, hip thrusters, deadlifts, for lower body followed by easier movements maybe 3-4 of them for example, ball throws, single leg dumbell deadl. step ups or whatever that feels a bit easier for you to perform will help!
You are absolutely stunning! Thanks so much for your advice! Can't wait to start incorporating these 💜🙏
Thank you so much for this info! Before I watched your vid, I used to think is was best to workout the soreness so I would push myself to do it. Its good to know I can rest it off w no guilt 😅
You are right! With progressive overload I have started and I do max until burn out. Always stomach is last to go but I am in it until the 🔚
can i just say, this is completely unrelated but i love your voice and listening to your talk 🥹🙈💞
I love your channel Chiara!! Thanks for all the info!
So informative and encouraging, thank you!
Thank you, I’ll take all of this information into my plan
This is amazing, thank you for all this info!! ❤
Thanks for all the clarification Kiara ! And I love your accent 😍
I do 2 scoops of protein plus oats strawberries berries kale after working out it’s helping out so far
Thank you so much for your content! Love your advice. ❤️
You are very direct and straight forward I like that :)
Thank you so much for sharing these precious tips ❤
Thank God
Just came on here looking for this cause I want to start my fitness journey but my main target is glutes
Let me relax and take notes, I have a feeling I will come back here in less than a year with amazing results
it took her 8 years
The craziest thing is you still have to do a full body workout.
@@MaryamMohammadisa
Oh wow I didn’t know that, but regardless I understand that everyone’s body is different. Genetics also plays a huge factor
I’ve seen some transformations happen in a year, 2 years, 6 months, and even 3 months
I’ve only been doing home exercises and I’ve already seen some growth
I know with consistency and time I will soon achieve the results I desire
Hopefully I remember to come back here to comment by then
@@oyinnaomi of course everyone is different but remmeber u can do it, once u see result i think u will be happy to continue, i also saw growth only by doing body weight exercises and now i lift weights and im really proud by getting amazing results just at home workouts
Hi Chiara! I just came across your channel and you look absolutely stunning. I’m doing fitness with a male personal trainer and he’s very helpful but I’m just not pleased with the fact that I’m in this endless cycle of getting visible abs - losing my plump glutes / getting plump glutes - abs not visible . I just noticed that when I don’t cut my carbs my glutes grow but my abs are a lot less visible. But I want to keep my glutes growing and also keep my abs visible. I hope you see this 🥰 have an amazing day!
This is amazing advice. U gotta eat! I recently learned this. I WAS Killing myself at the gym and thinking I was getting enough calories and seeing no results. I upped my calories and my muscles literally started to grow over night.
Best ved ever💕 super informative and honest🤗💕
For protein after work out it’s recommended to consume it before the 30 minute or hour mark because that’s when your body needs it the most to start the healing process and to be less sore. That’s what I read somewhere.
A university research study proves this is incorrect. 5-6 hours is the real window
It's all about the diet. The work is the fun part, but eating right takes all of the discipline.
Very great!!! To the point video! ❤ Very useful!
So real, love it!!
I already got that bubble booty but I’m ready to see it’s full potential, thank ya for the thorough breakdown!
Before I even watch the rest of the video, wanna say I'm proud of you for overcoming anorexia ❤❤
Me too! I had anorexia when I was 15 and I was a skeleton. I’m 31 now and It still creeps in sometimes!
Wow your story is amazing. I am trying to become healthier suffering from anorexia. I appreciate your help and encouraging extra calories for healthy gains. Thank you.
Love this!! Thank you, I thought doing the same workout won’t help me grow😅 I love your videos!!! Literally your my inspo! 🥹🤎
This has got to be one of the best fitness related videos I've ever seen from a female. This lady has just taught everyone what you would otherwise have to study at university for and the honesty and genuiness she's coming with is just superb. I studied human nutrition and biochemistry at university and everything she's just said is spot onnn.
What do you mean 'from a female'?
I loved this!! Thank you so much for all this amazing advice. Definitely going to do all of this
Thank you so much!. You are exactly what I needed!
Best video out there, thanks 🙏
Chiara What An Excelente and Amazing Video. Thank You. 👍👍👌👌🙌🙌👏👏✨✨
Uh love this video sooo incredible and informative thanks 🙏. Any advice for cable kick backs at home? Or how much weight a beginner should start with for Squats? I started with a 50lb barbell. I hope that’s a good start
Congratulations ❤thanks for sharing with us!!! Your amazing!!! 🎉
Damnnn girl that’s awesome progress
I never understood people that want to change their workout all the time. It's already such a hustle to think a good balanced program. Also my body start to get used to the exercises only after 2 or 3 weeks of training, I don't see myself switching so often. The recovery would be awful and the progressive overload minimal. I keep my program minimum 3 months and I'm happy with the progress.
I do 100 crunches a night, 40 to 120 squats a night, and I also stretch and do yoga for no more than 30 minutes before bedtime. Around the afternoon/evening time, i eat 90%veggies/10%meat. A year later, i feel soo much better afterwards. This video is the cherry on top for me. Thanks i will take this advice 😊
eh. this routine sucks
you don’t need to do 40-120 squats a night… just add weight on. that’s the only way you see improvement. you also need way more variety in your diet. this is not sustainable routine for anyone.
What doesn't work for you, may work differently for me. Everyone's body is different. I'm not telling anyone to do what I do. I'm giving a backstory of how my body see results in a different way. I caught covid 2x and turn around and caught the flu. It took me LITERALLY 3 YRS TO GAIN NOT JUST MY SENSES, BUT MY TASTE AND STRENGTH as well. I'm healthy and strong n letting ppl know what I do for my body.
@@aquaDo156 i mean it’s just science lol but go off
@@jordg u good 👌🏿
Excellent content and very thorough! Thank You😊
So much good info!!! Thank you!!!
Squats and climbing are great but I love to just squeeze my glutes together while standing, some days I hold the squeeze for much longers to break down the muscles to rebuild bigger like the men do. I also do the blood type diet and intermittent fasting. GL
I would love to have an one on one session with you. There’s so many different opinions and I just end up never losing weight or gaining muscle.
HI can I help you to
Thank you for this information. I love how you explain things.
This was so helpful! Thanks so much!
When I first started I did SO many different exercises in one day 😅
No lies about the carbs, I noticed I feel lightheaded during workouts
Such a great video! Thank you! ❤
This was super informative. Thanks for sharing.
Thank you for this. My partner is a body builder, and he can eat out a whole fridge in days. He is always telling me that I dont eat enough if I ever want to build muscle. Also your tip on mastering a move instead of doing lots of different exercises is genius. Makes total sense!
Get a new man.
@@mady8539no.. He's right. If you wanna build muscle you need to eat more.
I Always do. Bulgarian split squat. Squats. Hamstrings and glutes
Outstanding bottom of the line info!
My glutes became square recently so I'm trying to fix them and round them out and that's why I'm here!
Your videos are the most helpful!❤Do you do the same leg/glute workouts all 3 days or do you switch them up a little?
A lot of times it doesn't apply to petite women. I've been mislead many times by people I paid to help me 😢 so upping calories is hard to do on your own as a petite
You snapped fr
My Gosh girl!!! Thank you so much for your share 🙏
Why is she doing hip thrust flat on her back?
Thank you sooo much for all the effort you put into making this video for us ❤ I have a question: I'm a beginner and I've started with a few workouts, I'm doing 8x3 and only using my body weight, but I increase reps x2 every time I do the workouts. I felt very very sore the first time, but the next time when I did 10x3 I felt the burn in my glutes during the workout, but didn't feel sore after... Does that mean my exercise didn't work as well? Should i increase reps more than x2?
Thanks ✨😍
Hi i want help you 😮
Hi dear Chiara....is it possible to reduce the cellulite in your lower body area including the tighs? have you ever had cellulite? I'm very thin (size 2 US), but one morning waking up noticing so much cellulite all over my lower body and now it's noticeable even in the back area...any advice if you've experienced it 🙏
Loves this video babe,it was super informative. I'm going to take your tips& utilize them into my workouts bc I need me a dump truck like yours😂
Thank you! Great info.I love glute bridges but I do other exercises as well.I can’t go to the gym so all at home with just resistance bands.
From an unhealthy deathly dysmorphia to a healthy one. Brilliant change ✨
What if you have a bit of a belly? I gained a bit and i usually store it in my that area(unfortunately)....should i still be eating high carbs? If i eat what you suggested and did lots of weight training would that belly eventually go away? Should i aim to lose this bellyfat first or will it naturally go away if i follow your protocol?
This video was actually very informative
I only started getting results after i started consistently lifting weights (progressive overload) and not being afraid to eat, not restricting myself, adding more protein etc. These tips really work if you put in the effort. Reminder as well, healthy eating doesn't mean you can NEVER have chips candy etc ever again, just in moderation, personally im a chip junkie so i eat them more often than i probably should but i factor them into my calories for each day and i have no problems with being fat. I rarely eat sweets though as once i cut them out i stopped having such a big desire for them.
How long did your transformation take ? How many times per week and for how long for each day?