Great video 🤩 your tips are always so realistic and science based. My glutes are not poppin in any way, my quads are real hot😅. I’m a tall slim girly. Actually a video idea would be growing from being underweight - both my friend and I take a med that cuts our hunger so we are building from a low body weight.. i recomped over ~8months after being at my max weight, she’s a noob at the gym. it’s really hard, wayy harder than losing weight 😕 and there’s barely any content on this My gym has what i call the waterboard machine aka the hip thrust machine and none of the benches are short enough to use the smith machine. Truly the worst. Do you have tips for using the waterboarder/hip thruster since the barbell kills my pelvic bones at the weights i need to be challenged 😞
Great tips, thanks. My genetics are very flat butt. Working out has given me a slight booty which I’m proud of lol. I was sick the first half of the year and couldn’t work out and lost weight. I was horrified to see my butt completely disappear! Fortunately, I’ve gained some of the weight back and I’m doing strength workouts again and my rear has appeared again! As you said, I learned food is important in building muscle back.
I haven't mentioned it lately so I feel it's overdue: you're awesome and your content is everything I want in a fitness creator. Funny, balanced, informed, and humble. Mahalo!!
Are there any tips for form when doing a hip thrust on a higher surface? I'm really short and doing it at home I've a stool/ottoman type thing. Sometimes I feel like I'm doing it wrong but I do feel the mind-muscle connection.
Can you angle your bench? Meaning putting it on the first setting so it's at an angle and you can lay on it to to a hip thrust? Sort of like a slide shape. I've seen another influencer do that to get the right height
I'm curious to know if how nutrition content affects the physiology. Do the type of calories consumed when being at maintenance matter? As in, if I'm eating unhealthy foods but with enough protein, can muscle hypertrophy still be achieved?
Let's start backwards: yes! You can still build muscle while eating "unhealthy" foods. But also yes, the nutrition content will definitely affect your outcomes. Personally I don't find most people need to focus on a strict macro split, and reserve that for clients with much more advanced aesthetic or performance goals. If you can eat well balanced meals, get adequate protein, and keep your intake in check, most people can achieve their goals fine :)
I HATE the iso split squat! 😖 it is insanely hard and HURTS! But I do it anyway, with a bear crawl! Both just hurt. The bear crawl hurts my elbow so much, i feel weird things happening inside! Like coca cola fuzz! Charle Atkins have them all the time in her workouts!
Both are super hard! If you're experiencing pain, your form may be off or it may just be too difficult right now. Instead of the iso split squat, I'd try moving through the full range of motion instead. And for the bear crawl, maybe try a plank walk on the forearms! th-cam.com/video/HCqhHeAg8xM/w-d-xo.html
yes, yes you can. Look for protein dense foods like shrimp, lean beef, tilapia, low fat dairy, protein powder....make protien the PRIORITY of your intake, and green veggies second... then round out the rest of the calories with fat and carbs
You absolutely can! Remember that you don't need to eat 240 g of protein a day like many people will recommend. Start by tracking what you're actually eating and start to add slowly from there :)
So, is you don’t need or want to grow glutes….just don’t do these moves? 😂 I have booty but I don’t want it any bigger. I want nice legs and arms but I don’t need any more booty.
Hey! So it comes down to a lot more than just doing these exercises to grow your glutes. Your programming needs to be correct and your nutrition needs to be on point. I wouldn’t recommend completely eliminating exercises that focus on the glutes because you need them for much more than aesthetics :) hope that helps!
The form tips for the deadlift were super helpful! Crush an imaginary orange between the armpits!! 👍
Great video 🤩 your tips are always so realistic and science based.
My glutes are not poppin in any way, my quads are real hot😅. I’m a tall slim girly.
Actually a video idea would be growing from being underweight - both my friend and I take a med that cuts our hunger so we are building from a low body weight.. i recomped over ~8months after being at my max weight, she’s a noob at the gym. it’s really hard, wayy harder than losing weight 😕 and there’s barely any content on this
My gym has what i call the waterboard machine aka the hip thrust machine and none of the benches are short enough to use the smith machine. Truly the worst. Do you have tips for using the waterboarder/hip thruster since the barbell kills my pelvic bones at the weights i need to be challenged 😞
I have been looking for ways to build my glutes! Perfect timing 💜
So glad you enjoyed!
Great tips, thanks. My genetics are very flat butt. Working out has given me a slight booty which I’m proud of lol. I was sick the first half of the year and couldn’t work out and lost weight. I was horrified to see my butt completely disappear! Fortunately, I’ve gained some of the weight back and I’m doing strength workouts again and my rear has appeared again! As you said, I learned food is important in building muscle back.
Happy to be part of the genetically flat butt crowd haha
I haven't mentioned it lately so I feel it's overdue: you're awesome and your content is everything I want in a fitness creator. Funny, balanced, informed, and humble. Mahalo!!
I have been wondering about kas bridge and hip thrusts, should I do both or do either?
I'd start with hip thrusts, since the Kas Bridge is just a smaller range of motion. Then you can add it in if you enjoy it :)
Are there any tips for form when doing a hip thrust on a higher surface? I'm really short and doing it at home I've a stool/ottoman type thing. Sometimes I feel like I'm doing it wrong but I do feel the mind-muscle connection.
Honestly, you just have to kind of do the best you can. If you can't get the correct form, I'd do a bridge instead :)
Can you angle your bench? Meaning putting it on the first setting so it's at an angle and you can lay on it to to a hip thrust? Sort of like a slide shape. I've seen another influencer do that to get the right height
Yep! Haven't tried it for hip thrusts, but it still might be too high lol. I'll give it a go!
@@JustinaErcole I see! Yeah obviously depends on height!
I'm curious to know if how nutrition content affects the physiology. Do the type of calories consumed when being at maintenance matter? As in, if I'm eating unhealthy foods but with enough protein, can muscle hypertrophy still be achieved?
Let's start backwards: yes! You can still build muscle while eating "unhealthy" foods. But also yes, the nutrition content will definitely affect your outcomes. Personally I don't find most people need to focus on a strict macro split, and reserve that for clients with much more advanced aesthetic or performance goals. If you can eat well balanced meals, get adequate protein, and keep your intake in check, most people can achieve their goals fine :)
I HATE the iso split squat! 😖 it is insanely hard and HURTS! But I do it anyway, with a bear crawl! Both just hurt. The bear crawl hurts my elbow so much, i feel weird things happening inside! Like coca cola fuzz!
Charle Atkins have them all the time in her workouts!
Both are super hard! If you're experiencing pain, your form may be off or it may just be too difficult right now. Instead of the iso split squat, I'd try moving through the full range of motion instead. And for the bear crawl, maybe try a plank walk on the forearms!
th-cam.com/video/HCqhHeAg8xM/w-d-xo.html
Glut growth program link doesn’t work 😢
That's because it got a revamp! New program (gym and at home) are available now :)
www.somble.com/thefittclub/programs
I weigh 240 pounds. There's no way I can eat enough protein to maintain, let alone build muscle
yes, yes you can. Look for protein dense foods like shrimp, lean beef, tilapia, low fat dairy, protein powder....make protien the PRIORITY of your intake, and green veggies second... then round out the rest of the calories with fat and carbs
You absolutely can! Remember that you don't need to eat 240 g of protein a day like many people will recommend. Start by tracking what you're actually eating and start to add slowly from there :)
So, is you don’t need or want to grow glutes….just don’t do these moves? 😂 I have booty but I don’t want it any bigger. I want nice legs and arms but I don’t need any more booty.
Hey! So it comes down to a lot more than just doing these exercises to grow your glutes. Your programming needs to be correct and your nutrition needs to be on point. I wouldn’t recommend completely eliminating exercises that focus on the glutes because you need them for much more than aesthetics :) hope that helps!