#glutehypertrophy

MOST RECENT

If you want it, you better be willing to work for it. 3 weeks into my restart on @jeffnippard glute hypertrophy program and finally feeling like I am making real gains.
My weight on the bar hasn't increased much (less then 5kg then when I started this program the first time.) But I feel stronger throughout the rest of my workout, with better core engagement and less DOMS the next day. Plus finally a program that strengthen's my glute med enough to make it possible to enjoy sprints again! I'm very excited to start week 4 tomorrow. Lesson learned: gains come in many forms! (This is Day 17 of #60DaysOfSelfGrowth)
#booty #bootyworkout #bootygains #strongglutes #hardwork #hustleforthatmuscle #glutehypertrophy #gettingstronger #perthfitfam #fitnerd #fitandnerdy #girlswholift #beach #leightonbeach #fitbootyofficial

Back again, posting more photos that look exactly the same 😂 I’m two weeks into @jeffnippard glute hypertrophy workout programme right now (still trying to grow the 🍑) and I’m absolutely loving it! I feel like I’m already seeing a difference in my muscle definition and I’m feeling a lot more motivated to work out! I’m still doing poppilates and piit on my free days though 💃
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#fitness #fitnessmotivation #glutehypertrophy #poppilates #blogilates #pilates #piit #piit28 #weightlifting #girlswholift #popflexactive

I’ve had so many people ask me how to grow the booty! 🍑🍑🍑 Guyyss, your glutes are muscles. They serve an important purpose and growing them and getting them stronger has more benefits than just assthetics (No, I didn’t spell that wrong. Yes, I laughed at my own joke.). The entire posterior chain should be included in your training routine. I’m referring to the hamstrings, glutes, and spinal erectors here. Being a nurse practitioner I see A LOT of people with chronic low back pain. Soo often it is due to a weak posterior chain from sitting long hours. So, don’t forget to work the glutes, even if you’re a guy, not only do women like a nice bum on a man, but we don’t want to hear you whine about low back pain 😉☺️🙅‍♀️🍑❤️🙌💯
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Sporting the Iron Horse Fitness leggings. They obvi do a great job at showing off dat glute pump doe! 😂🍑🙌 www.ironhorsefitgear.com
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#sarahnullfitness #fitnesseducation #glutegains #humpday #gluteusmaximus #glutehypertrophy #posteriorchain #flex #gymrat #bootygains #growyourglutes #hypertrophy #physiquecompetitor #physique #aesthetics #probikini #bikinipro #bikinicompetitor #npcbikini #ocbbikinipro #ironhorsefitness #sponsoredathlete #motivateaspireconquer @ironhorse_fit

The squat is a great compound exercise. But if your looking to grow your glutes...the barbell hip thrust ranks king! 🙌🏼👑 This is because glutes fire the hardest when they are in full hip extension. The back squat loads the glutes when they are mostly not at full hip extension. So in summary the barbell hip thrust activates the gluteus maximus to a greater degree than the back squat. So throw these into your routine! I’m doing 205lbs at 4 sets of 8-10 reps 💪🏼🍑 #happyhumpday #glutetraining #gluteusmaximus #largestmuscleinourbody #trainthemhard #bodybuilding #lifting #girlswholift #glutehypertrophy

And done ✅✅ ✅
It has been a good 8 weeks following a program designed by somebody else as it’s been a little over a year since I have done such a thing. Learned and made progress in the targeted areas 👍🏻 On to the next goal 😃
@jeffnippard
#fitness #goals #glutehypertrophy #jeffnippard #progress #gains #doingitforme #puttinginthework ♥️

💡Small changes can make a big difference. ⛏⚒🔪I was looking over the photos from the NPC show and noticed in my rear pose my stance was more narrow than most of the other competitors. Just this slight change helps bring out the quad sweep and glute/hamstring definition. 👍🍑#proudbutneversatisfied #alwaysroomforimprovement
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#npcbikini #npcbikinicompetitor #bikinicompetitor #bikinicontestprep #thatpreplife #checkinwithcoach #rearpose #glutes #hamstrings #posteriordelts #triceps #lats #girlswholift #girlswith #shelifts #sarahnullfitness #upstateempirefitness #naturalbodybuilding #bodybuilding #femalebodybuilder #ocbbikini

Lower body progress 🙃
Quads are coming in nicely but I still need to work on the hammies!
#TrynnaGetThicc2018 😂

Always stretching it out 🙋🏼‍♀️🏋🏻‍♀️
Wrapped up the first 6 week accumulation block today in @jeffnippard Glute Hypertrophy Program.
#glutes #workinprogress #glutehypertrophy #fitness #healthylifestyle #goals ♥️👍🏻

Shoutout to @kingkongnation for my new fave (well, tied for first with my @thrd_clothing and @farmfit_apparel) tank!! It’s hand cut and makes me feel like a boss!! They also have amaaaazingly soft fit-to-height leggings; notice that 5.4 to shout to the world I’m a shorty! My hands down, favorite product of theirs though, is the 5 star boot. I’ve been posting it to my stories forever and always get a handful of questions! Yeah a lot of gyms have ankle cuffs...but as a wishful booty connoisseur, let me tell you, THE MULTIPLE D LOOPS MAKE A HUGE DIFFERENCE. It’s the difference between ‘making due’ with equipment and generally hitting the right muscle groups, and ACTUALLY target the right muscle FIBERS. When it comes to glute growth, you have to hit it from all angles. Being able to adjust exactly where you’re pulling the resistance from is a game changer! PLUS I use them with theratubing at home and when I travel and it’s as good as having a pulley machine with me! Check out @kingkongnation for the 5 star boots if you’re serious about your booty gains, and pick up some super flattering leggings to show em off while you’re at it!
#npc #npcbikini #bikiniprep #bikinicompetitor #prep #preplife #girlswholift #fitspo #fitfam #azfitness #azbodybuilding #bodybuilding #progressnotperfection #photooftheday #fitness #fitnessmotivation #buckedupgirls #buckedupbabes #lifestylephysiques💎 #kingkongnation #bootygains #glutes #glutehypertrophy #flexfriday #notsponsoredjustloveit

Here is a #vegetarian friendly dinner idea! Egg whites/eggs, veggies, beans, 2 oz brown rice ☺️ I’m now focusing on eating at a #caloricsurplus because my new goal is to gain muscle. It’s time to focus on #glutehypertrophy ! 🤓
#musclebuilding #girlswithmuscle #booty🍑 #bootygainz #flexdancefun #theadorablyfit #foodforfitness #girlswholift #fitfam #fitchicks #macros #productiveeating #carbsatnight #serotonin #carbsmakemehappy #leanbulking #cleaneating #cleancalories #bodybuilding

Accidentally ordered some new ombré seamless leggings from @gymsharkwomen 🤭🤭🤫🤫 the peach coral ones look so much like haribo peach sweets and I couldn’t resist!! Here’s hoping the contour line stays under my bum and not half way down my leg, must just have to do more hypertrophy work to fill the leggings out I guess 🤷🏼‍♀️😂🍑
#iaccidentallyboughtit #shoppingproblems #gymshark #gymsharkwomen #gymshark66 #ombreseamless

We had really good weather today in Amsterdam. 🌞 Today was leg day and I was so happy that it wasn’t as busy as usual so I could sneak in a shameless butt selfie. 😜 I hit the gym no matter if it’s rainy, sunny or hot. 💪🏼 #noexcuses -
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Today I did Day 3 of @jeffnippard Glute Hypertrophy program and it was brutal. 👀 Also filmed the workout and will post it as soon as I can! ☺️
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#gym #fitness #fit #fitfam #fitgirl #glutehypertrophy #legday #workout #gymmotivation #gymgirl #gymrat #gymlife #gymtime #legworkout #squats #bodybuilding #bootybuilding #gainz #gains #muscle #girlswholift #strongwomen #strongnotskinny

smile because it’s friday! 🎉
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I started @jeffnippard Glute Hypertrophie program and my hamstrings are so sore from Day 1‘s Leg workout. Let me know if you’re interested about a review. 🙂 I think you can still get $10 Off if you use @stephanie_buttermore code „STEPH“. Need to find a measuring tape to measure my glutes growth though. 😅 .
#glutehypertrophy #jeffnippard #fitnessprogram #fitness #fit #fitfam #fitnessjourney #fitnessmotivation #fitnessgirl #fitspo #fitbit #fitgirl #fitspiration #workout #workoutplan #workoutprogram #workoutmotivation #gluteworkout #squats #booty🍑 #fitlife #beastmode #strongwomen #strongnotskinny #lashes #lips #makeup

My first time doing a B-Stance squat! Thanks @bretcontreras1 @soheefit For recommending this. I totally forgot to shift the weight towards the leading leg. Will practice on it more! :) PS. This is not a butt workout 😂. These are quad focused workouts. The weight is shifted toward the toes and not the heels. This is why I am putting my foot on a raised platform (plate). Video sped up x2.

When your cheeks match your shirt color - must’ve been leg day
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Last week was the first week I could successfully get through both leg days in the program I started a few weeks ago - not because I got tired, or I didn’t make enough time, but because I was so freaking sore to the point that my range of motion was severely compromised and some exercises were super painful 😣 #frustrationnation
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As a reminder - being super sore DOES NOT mean you got a “good workout”. Although yes, soreness can indicate what muscles you targeted in your workout (sore glutes mean you successfully targeted them in your last workout). But more sore than usual? Typically it just means that you did something different that your body isn’t used to.
It’s easy to get sore. But if you’re interested in building muscle and changing your body composition over time, trying new workouts every time you’re in the gym isn’t going to get you there. But it will make you sore.
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THE MOST IMPORTANT THING = PROGRESSIVE OVERLOAD
Meaning, get stronger over time: more weight, reps, and/or sets. If you’re constantly switching up your workouts it’s nearly impossible to track your strength progression. Even if you’re doing the same exercises, but in different orders, that too can impact your strength and hinder your ability to see if you are progressing from week to week.... in reality you could just be stronger in an exercise because you put it first in your workout this week and last week it came at the end of the session.
A lot goes into proper programming, but the most basic advice I can give: Do the same workouts from week to week but aim to get stronger from week to week. Stick to a program for 6-8 weeks before switching things up, and then repeat. 💪💪
And no, no, NO, muscle confusion is not a thing and is not the way to build muscle. 🤦‍♀️
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Maybe you don’t care about building muscle and just want to sweat and burn some calories. Then by all means, disregard everything I just said and do you 😉😘
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One more workout to go and 8 week glute focus hypertrophy program will be finished! Yay!
I've made some progress 💪🍑 At the beginning of the program my hips were at around 104 cm and now - around 110. Crazy, it's 4 cm! Ofcourse probably it's mostly fat and water, but hope that some muscle too 😀

Can you tell im ready for beach season 👙👙👙
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What I’m more ready for is to beat this chick ^^^ (me at the end of my cutting phase in October)
It took WAY too long for me to lean out last year after a poorly executed bulking phase (if you’re new here... I gained 20lbs, much of it muscle but much of it fat)
Planning for mucccchhhh more in the shredz department this year 😈
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Photo cred: @claudcphoto 🖤





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