This Is What Makes Gains Actually Show

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

Want to grow your booty?! Give this simple and effective Glutes Workout a try! 👏🏻 1: Hip Thrust (4 x 8-10 reps) 2: RDL (4 x 8-10 reps) 3: Step Up (3 x 8-10 reps each) 4: Split Squat (3 x 8 reps each) 5: Glute Kickback (3 x 10-12 reps each) Let me know what y’all think below 👇🏻 We

Want glutes that pop while keeping your lower body balanced? This 3-day glute growth split is exactly what you need. With two glute-dominant days to maximize strength and shape, plus one quad-focused day for symmetry, this routine hits every angle. This is perfect for anyone looking to prioritize t

One of my biggest goals right now is to eat my weight in protein daily. While I don’t always track my macros, I know how important it is to eat with intention. Fueling my body with the right foods makes all the difference in how I feel, recover, and grow. A hard truth I’ve learned: working out c

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

This is an in depth post about what has really worked for me over the past 3 years to get the results I have!! Please remember these are generalized tips based on my experience and knowledge as a CPT. What works for me may not work for you, it is a trial and error process. 1. TRAIN GLUTES AT

Two exercises that I recommend mastering for optimal glute gains are split squats and glute bridges. Both exercises work the glute muscles necessary to create strong and rounded glutes! I add these exercises to my glute and hamstring days. I typically do 3-4 sets of 8-12 reps depending on ho

Hello! 🌞 I'm here to share my personal journey to building strong, sculpted glutes while navigating the challenges of ADHD. As someone who's been through the ups and downs of fitness and mental health, I'm excited to pass on what I've learned to help you achieve your goals. I hav

🔥The "burn zone" refers to the sensation of burning in your muscles during a workout, typically associated with high-repetition, low-weight exercises. 🔥Going "until failure" means performing repetitions until you can no longer complete them with proper form. However when I think

Ever wonder why some gyms have little tootsie rolls or candies at the front desk for you to grab when you leave? It’s all by design. Believe it or not, most of those junky carbs you’re told to steer clear from when trying to make progress at the gym… ACTUALLY serve a purpose🤌🏼 The most important el

Ladies, it’s time. No more flat booties, no more struggling to fill out your jeans, no more skipping leg day. We are here to build THICK, POWERFUL, SCULPTED GLUTES that make heads turn and leggings work overtime. And let me be clear—this isn’t about “toning” or “shaping” your glutes. We are GROW

Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec

Most people are reading the wrong sign… and that’s why astrology “doesn’t hit” for them. If you’re only checking your Sun sign horoscope, you’re only getting a piece of the message — not the full picture. Astrology is house-based, not sign-based. That means if you want to understand: • da

Growing my glutes while maintaining a small waist took a lot of trial and error. I wanted to enjoy the foods I love while ensuring they were still nutritious. These are some of the meals that helped me achieve my gains. Just remember, everyone’s body is different—what works for me might not wo

Fitness is a journey, not a destination. As someone who thrives on structure and variety, I've designed a workout regimen that not only targets every muscle group but also keeps my motivation high and my mindset positive. Here’s a peek into my weekly fitness routine, complete with tips, tri

Staying consistent with my calories, protein, stretching, mobility, and prioritizing rest & recovery is making a difference. Hydration with water and fruits helps too! Even short-term consistency can show noticeable improvements in shape and tone. #glutes #gymgirltips #gymmotovation

Whether you are trying to lose weight, gain weight, tone up, or build a muscle YOU NEED PROTEIN. A high protein lifestyle is very beneficial on a weight loss journey. It helps to preserve or build muscle mass while you are losing fat. When you’re losing weight, you don’t want to also lose the curve

As the cold seasons approach, many of you will find yourselves in that familiar phase: the bulking season! It’s that time of year when the leaves fall, and my motivation to pack on muscle rises. But let’s be real—bulking doesn’t mean throwing caution to the wind and indulging in every sugary snack

1)You need to push till failure whatever amount of weight that is for you, make sure it’s challenging you every time (6-8 rep range) 2&3)Eating enough protein is what I call feeding your muscles, if you want your muscles to grow after all this intense training you need to feed them the protein

#GymTok #gymgirly #beginnergymtips #fyp

Hey Loves!! Here’s why it’s important to stay consistent! There will be major improvements and changes, just stick to it! The weeks will fly by anyway ✨ #gymbaddies #gymgirlifestyle #girlgains #gymgains #gymmotivation #gymgirlroutine #selfcare #selflove #summerbod #consistenc

✨Progressive overload✨ is a principle in strength training where you gradually increase the demands placed on your muscles over time to continually challenge them 😌 This can involve increasing the weight lifted, the number of repetitions performed, or the intensity of the workout. ✨The goal✨ is

*trigger warning: food talk* Ever wonder why some gyms have little tootsie rolls or candies at the front desk for you to grab when you leave? It’s all by design. Believe it or not, most of those junky carbs you’re told to steer clear from when trying to make progress at the gym… ACTUALLY serve

🏋️‍♀️Block Deadlifts 5 Sets 5 Reps So block deadlifts are a modified version of regular deadlifts. It basically shortens the distance of your dead lift so you don’t have to go all the way down, you’re gonna stop a little shorter. For this you want to make sure that you have a stable form, make s

Cable Glute kickbacks are a great exercise which I usually program at the end of my Glute workout days since they’re not a compound movement but more of an isolation movement. There are a few tips you can remember to get more of out of them and I’ll explain! Was this helpful? #Lemon8par