HOW I BUILD MY GLUTES (current fav workout, my bulking transformation & tips)
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- เผยแพร่เมื่อ 31 ธ.ค. 2022
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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.
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
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!!!
I Love that ‚one more‘ approach. Taking it step by steps makes the goal way more achievable
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 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’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 💕🙏
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
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!!
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!
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!
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❤❤
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
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.. 😊
Amazing video as always. Thank you Gains By Brains! Looking forward to starting my guide tomorrow :).
Just stumbled upen your channel, keep preaching these compound movements and not those fluff glute kickbacks and your results speak for themselves.🔥
such an inspiration! I really have been trying to get all my effort to get myself in a better mindset and just honestly stop making excuses- I’ve been trying to start my TH-cam for years and the only one stopping me was me … I appreciate the approach you take on your videos I can tell you put a lot of research behind it and I have been trying to implement the tips. Thanks again ❤ keep dominating 🥰🥰🥰
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
Gorgeous AND a great coach . I’m definitely trying this tomorrow. Thanks 🙏🏽
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 😖
This is probably my favorite video of yours Sofie. You are my favorite inspiration ❤
Your form is beautiful 💪🏼 thinking about getting your plan 🥰 keep going girl ✨
listening to books during a workout is so underrated! great tips, you are looking goooooood! 💕
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?
ive been looking forward to this vlog for so long such a good way to start the new yeear!:)
I was hoping for a video today 🤩 Also Happy New Year!🤍
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??
Thank you for this video. It’s been really inspirational for me. Thank you 🙏🏼
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 :)))
Sophie your videos are just the best!
Very nice to see a vlog from you. Happy New Year 🎉🎉🎉🎉
I just found your channel and I’m obsessed
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
Lovedd the vibe of this and your knowledge!
The gym asmr was so cute 🤣
Thank you for this video, loved it! 😊🫶🏻 always looking forward to your videos!
Keep going you’re inspiring a lot of people
I’ve listened to “Can’t Hurt Me” a dozen times. I wasn’t aware David had a new book. Thanks !!!
cool workout & happy new year as well! ❤
Welcome back Soph !! 😎❤️🫶🏻
love the tip about using the smith bar to support the back leg on the Bulgarian Split Squat. THANKS
Yes yes yes!!!!!!! Fav TH-cam channel ❤️
Amazing video as always
Oh my God, bless you. I love a short efficient workout! 😭😍
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
Thank you so much for sharing!! This is super helpful.
Wow hard work definitely 👍🏾 pays off 💪🏽💯
Always so good!
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. ❤
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!!
Omg the gym ASMR Sophie 😮😍 PLEASE do more!!
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. ❤️
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!!
Please do more morning and evening routines. They are so calming ❤
Ur voice is soo soothing here i love it
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 missed your TH-cam vlogs, also with the food ❤
I loved what you said about manifestation ✨️
I needed to hear that, thank you🫶🏽💗
Are you happy in your life?
Just finishing up your busy girl guide..love it! Also such a cute hoodie, where's it from??
Happy New Year!!🤗✨
I just love you and enjoy your Videos! LOVE from Germany
Yess! I needed that same after❤️❤️😂
That gym looks sooo nice. I wish I had something like that near me.
Make a video, please, about your phone. The editing apps, the ones you use to work and make content, etc.
love you s much!❤️
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 🍀
I love this exercise thank you for sharing.
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 ;-)
stunning!! God bless you xx
Lo mejor de youtube!!!
Love you Sophie! ❤️
love you!
Amazing 💪🏻 ❤
Thanks for sharing! Such a big inspiration to gain and build muscles not always dieting, cut etc.
Do you train until failure or with RIR?
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!😉
Big respect for your Bulgarian. That’s so impressive
Amazing!😊Thank you for sharing!
Do you take brakes between dropping weight plates when doing back extensions? Or u just go straight into the next set?
Great amazing work out
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 ♥️
8:18 WOW you can really see the changes! Congrats and ty so much for the tips! 😳
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.
I’m so excited to purchase your level up program guide to grow my glutes and legs! Also, please tell me where you get these leggings!?
Ngl gym asmr could be a vibe. You have a nice voice for it too 👀👀
The asmr was so nice 😊😴
I LOVE IT! I love seeing your progress!
As someone else said, I like you are really genuine. Juuust, i would love if you could record better your technique when doing the exercises since I mainly learn buy checking every detail, position and even "length" of the rep (for example I would have loved seeing better how you do the extension with glute focus but it's a bit hard since you cut when you go up instead of letting see the whole range of movement :(((
Also, I'm not sure if it's only me but I feel the video so dark or with a filter than makes it look like too dark that even distinguishing your movement from the bench is complicated.
annd last question, why you don't use flat shoes? I've heard many times is better for leg day but would love your opinion on that!
Just a few comments but thank you for sharing this with us! super helpful
The gym asmr 💗☺️
I see 1 million subscribers for you this year 😻❤️
🥺🥺🥺
Amazing✨
Can you do a weekly vlog again? Miss them 🤍
ASMR in the gym 😂. Love ur videos 😍
My mejor motivación el gym gracias ❤
Thank you for explaining everything so clearly ❤
Excellent channel, excellent videos!
What's your workout playlist?
Greetings from México 🙂
We go jim!
Subscribed 👏🏾❤️💫
love u❤
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 ♡♡
you uploaded this on the perfect day. also where did you get that vape microphone
You’re pulling those tights off insane🫰🏻where can I get these? What brand? Also love the asmr 😂
Hi! I love the aesthetic of this video. Can you please share with us how did you get it? Which camera and which settings did you use on it? 👀
What a great measurement increase! Impressive