I've finally taken your advice about getting as close to failure as I can. I watched another Gainsbybrains video the other day and while she went into time under tension in that one, she also said, "your mind gives up before your body does" and that helps me drive myself to do one more rep
I wish I had that problem. I will have to consciously stop myself before I make myself overdo it to the point of injury and sickness. Like I've had a cold for 3 days now because I got carried away in the gym. Feel like trash and definitely under-recovered. All because I didn't stop when I should have.
@Tara Rose exactly! I feel like people's mind strength vs body strength definitely varies person to person. i also have mind strength that i feel is stronger than my body strength and I would find myself getting fatigued of my programs after a couple of weeks.
Just something that caught my attention: People seem to struggle with the concept of intrinsic versus extrinsic motivation. Here, she seems to imply that if your motivation is about your external appearance, it is extrinsic motivation. But from my understanding, extrinsic motivation would be if you wanted to change your body *in order to gain approval from other people*. If you want to change your body because you think you'll look more like the way *you personally* want to look, that's intrinsic motivation. The difference matters because a general principle in sports psychology is that people are more likely to persist in working for their goals if their motivation is intrinsic. But it probably says something about our psychology that so many of us get confused about the extrinsic/intrinsic difference! Thanks for the video!
How you personally want to look is highly influenced by gaining approval from others though. It's the way we are wired. There are few people who want to look fat. It's quite hard to differentiate extrinsic from intrinsic motivation
@@Demidan That certainly makes the motive for externally obvious changes harder to discern. Although, less so for some people - at my age and ugliness, I don't attract other people whatever my bodyweight. I could probably get more external approval by stacking on the weight and signing up with fat acceptance. My desire to stay thin is because I like being able to move. But you're certainly right, people find it hard to disentangle the two types. They may not be certain of their own motivations. There may be multiple motives. Or there may just be misunderstandings. Like the paddler I knew, who asked himself whether he was as keen to paddle whitewater river A as he was to paddle river B, and thought that he was extrinsically motivated because no, he really really wanted river B, river A wasn't exciting enough. But he was asking the wrong question. To determine intrinsic or extrinsic motive, what it should have been was: would he still want to paddle river B if he could only do so on condition of never telling anyone he'd done it? A topic worthy of discussion, and introspection, anyway!
@@kxs7267 hope you'll realise that anyone can attract anyone at any age or "ugliness"! Of course, being healthy is the best motivation for working out though (I've only recently had be(com)ing healthy as my main motivation, after years of on and off training for aesthetic reasons). I like your paddler example! It certainly is an interesting topic and there have been a lot of studies done about it. Have a nice day! :)
@@Demidan Well, I think I'm a lost cause but I thank you for the good wishes. :-) Glad you liked the paddler example - it struck me particularly because this was the instructor on a sports psychology module I was doing! A high performer himself but possibly still figuring out the theory... A fascinating field indeed, thanks for the discussion. And a happy weekend to you, too!
@@Demidan I disagree personally. It may well be that way for you. But in my case, I get SO much external approval, sexual interest and validation when I'm at my heaviest, eating a ton and not working out a huge amount. I'm currently doing a major body recomp, and on a fairly restrictive diet - not because people find me hotter when I'm slimmer and more ripped, but because I personally love that look on me, and want to reach it again. For contrast- as a teen I had two or three EDs, at various times. Whilst I liked the feelings of internal control or results I felt they gave me, it was much more about being perceived as good enough/pretty enough/ etc. The two feel and are incredibly different.
CQOW: Could you a video on the effects of the menstrual cycle on performance? I only recently started adjusting my program to the hormonal fluctuations and I found my self flabbergasted at the lack of awareness I personality had and in the fitness industry. Keep on the good work 🤗
would absolutely love it if you could make a similar vid about abs and or upper body… there’s so many info out there and it’s overwhelming bc everyone says something else
I always took my mind muscle connection as making sure you’re properly following through the movement all the way and keeping eye on your form and actually doing the exercise to the best of your abilities like I’ve switched to doing my bicep curls seated so I could stop body swinging and it’s made the difference
Yes that's what it means... not sure why people want to all of a sudden de-emphasize Mind to Muscle connection, as we're all going to interpret this as using tiny little weights.
Video Notes: As soon as she started going on about time under tension and mind-muscle connection, I knew that was going to get called out! Always love the tips from you, and the salt thing has definitely been good for the pump when you suggested it to me a while back ago. Seems like you and GainsByBrains align quite a bit, which is good to see other content creators pushing good information out there! When is the TFNL Glute Guide coming out? Good workout example at the end with ample form techniques. Always good stuff, I might actually tag you on the split squats next time just to torture you.
I always feel so motivated to exercise and get strong after watching your videos, regardless of the topic! My attitude towards working out/nutrition has become much more healthy, thank you for putting out such informative and helpful content Harry. It's so needed!
Harry you don’t know how happy it made me knowing I do 3 out of those 4 glute exercises already 😭 it just gives me validation that I’m doing something right! Great video as always and I’m really liking the examples of workouts being shown. Split squats are truly the worst 😅
I wish I could have you as my knowledgeable personal trainer and uplifting coach. I would even supply wigs and hats 😁 Srsly though, I've learned a ton from you. Thank you for what you do!
I have "noassatall" disease (total joke, I love my body). I'm not super focused on building up a booty right now, though I do work my glutes. My goal for now is more just overall wellness and health... and trying not to gain too much weight during this pregnancy. 🙃 Like always, love your content and your evaluation of the video. You are always so encouraging and I love your message and the tone you give it in. ❤
amazing video, thank you! i can also relate to the commenter asking, im a ballerina and usually get 2-3 fullbody workouts in a week, only one in the gym and other at home (with adjustable weight and a barbell)
Hi Harry! I have been religiously watching every video on your channel but this is the first time I have ever commented. Just gotta say, I love the inclusion of your ideal glute workout! Please do the same for other parts of the body. Love your videos!
I pretty much do that exact glute workout, 3 x 25 of cable kickbacks at the end, it’s a killer. I am trying heavier for the other exercises tonight with less reps/sets, nice to try a different approach, Thankyou 😊
I love hip thrusts. I can really feel engagement in my glutes when I do them. I already do some split leg exercises, but I’m so gonna need to add that glute medius kickback. Looks like it’ll kick up leg day a few notches.
You have just described my current glute workout 😱 only that I do heavy conventional deadlifts first and l finish off with glute hyperextension, a bit too much, I end up dead 😍😅
Top tips from OP: 1. Train with intensity - progressive overload 2. Sufficient weekly volume and training frequency 3. Sufficient food and protein intake - 1g per pound of bodyweight 4. Recovery - ensure you are recovering enough. You won’t grow and may even regress if you don’t recover. Example is rest days, deloading etc 5. Exercise selection - select effective movements AN IDEAL GLUTE WORKOUT Warmup 1. Glute bridge / hip thrust
@Team ForNever Lean No, thank you for putting really informative and helpful videos out. I guess it took me getting out of my own a** to realize that you're not trying to be negative or hateful, but you're really just trying to help educate others! So I'm sorry ❤️🩹
Can you please make a video about body recomposition. I want to lose a bit of weight and also build some muscle and I'm not sure where to start and what sort of diet/exercise regimen would be the best for reaching this goal
Hey, if you know about this, can you help me understand the difference between an average women's upper body strength Vs lower body strength. I've been training for over two years now, I have made significant improvements in my upper body strength, from not being able to do a single body weight pushup or pull up to now doing 30 ish pushups and like 2-4 pull-ups. But my lower body strength and muscle development is still the most significant. It's easy to build glute muscle than back or chest. What changes will help me target upper body more effectively?! PS: loving your content!!
hey mayuri - you have made insane progress and you should be so proud of yourself! those skills are seriously impressive! women naturally carry more muscle mass in their lower body than in their upper body so this is likely to largely contribute towards this discrepancy in muscle and strength development. i'd say to keep doing what you're doing because it's clearly working! as harry suggested in the video, sufficient intensity, volume, progressive overload and exercise selection are your friend when it comes to training other muscle groups too 👍 you've got this! hope this helps x
I struggle with the same issue. I can squat and deadlift my own body weight (almost!) but my bench press is massively weaker. It makes me feel so disappointed in myself. And it makes no sense to me since upper body workouts have always been my favourites and I train those muscles pretty darn hard & often. And yet... they're still much weaker than my lower body.
First of all nice work! 30 pushups is amazing!🎉 From a physiological standpoint the lower body needs to be stronger to be able to carry your weight when you stand up and walk, the movements it has to accomplish are bigger and needs more strength compared to the upper body. The lower body also generally has bigger muscles (except for the back of course). That might be the reason for why we tend to lift less on upper body training. So don't get discouraged, that's just how our body works😉😊
Hi Harry, would you be interested in doing a video lookin at inner thigh workouts? I don’t have any specific influencer in mind (tho I know Pamela Reif’s posted some on yt) I just feel like a lot of the videos out there focus more on “hurting it” than “working it”... I’d love to get some tips on which moves are actually effective and which to cut out
I'm not a PT, so I'm just speaking from personal experience here. But, I used to do a ton of "inner thigh" exercises, and I never saw any difference until I started powerlifting and squatting past parallel. Your inner thighs work HARD to get you out of the hole. I don't have a "thigh gap" and never will but I finally see really good shape/definition there.
Damn thank you for the Thing about mind muscle Connection. I went lighter on a Lot of Lifts because i would Not feel my muscles working eventhough i had good Form. Whatsoever i thought my form must be worse so i went lighter and did Not push me as much as i did in the beginning of my Fitness Journey
Funny thing id I thought you were just a ‘normal’ commenting first 😂 I remember thinking who is this guy saying all these stuff about gaining muscles… but then I saw your instagram and I stand corrected lol
how do i navigate “progressive overload” with a limited amount of weight? Obviously I can increase the sets/reps, but only to a point, otherwise I just keep increasing the duration of my workouts infinitely 😅
You’re a problem solver…nice hair. Question: I heard that it’s okay to take time off lifting weights, like 1 week, then go back again after that short rest. I’ve been thinking of taking a week off weight lifting, still continue my cardio (walking) and calorie deficit, then come back after. What are your thoughts about it? Am I just being lazy? Is there an actual benefit to doing this? Will I loose my gains on the week off? Thank you😊 Edit: I’ve been lifting for 6months straight by end of May.
Your 4 steps are what I do every workout...I'm at home right now so I'm using a glute band for a kickback exercises. Glutes are my favorite thing to train. I'd do it daily if I could. Your channel is a bloody good time, indeed! Have a good workout!
I'm wondering this too! I thought going slow on the eccentric/negative is a way to progressively overload since you're performing each rep with more control instead of just plopping down each rep.
jeff nippard did a great video about tempo a few years ago (3 I think). summarising the studies he found, he concluded there is no difference in muscle growth between reps that take 0.5 seconds to perform or if they take 8 seconds to perform - so within this range, the same muscle growth is elicited. going beyond 8 seconds however ('super-slows') can be counterproductive to hypertrophy as it creates so much fatigue that it limits your performance
@@asiagrabowski6904 wow thank you for that info! I'm doing Caroline Girvan workouts often and she uses slow reps or holds a lot so I was unsure whether it's worth the work
@@asiagrabowski6904 Jeff did mention that pause reps and slowing down the eccentric are effective strategies. Of course, I understand that going ridiculously slow (10+ seconds per rep) and going slow on the concentric/positive are worse for muscle growth. However, it just seems that the argument against slow reps is a bit unclear due to no one specifying where one is going slow in the rep (eccentric/negative versus concentric/positive) and how long the tempos take.
I am not genetically blessed in the calf department. My other leg muscles build much more easily. Is there a particular exercise or sequence of exercises you would recommend to overcome that?
muscle is muscle, so to grow your calves you should train them like any other muscle group! so like the points harry made for glute growth, make sure you're getting sufficient intensity and volume throughout the week (at least 10 sets over the week) and a good stretch at the bottom of the calf raises 👍straight leg will target your gastrocnemius more (toes in vs toes out will bias the outer portion vs inner portion) and bent leg with target your soleus more. hope this help x
@@asiagrabowski6904 the only difference with calves is they are more resilient and are more slow twitch fiber dominant which means they respond really well to higher volume and reps
Different muscle growth across body parts can definitely be genetic. For me, my arms are always skinny and lean, even if I'm training them every day, but my thighs and butt get big quickly if I work the muscles regularly. People look best with balanced proportions, so if your calves are skinnier than your thighs, it might be a good aesthetic choice to stop working out your thighs so you can lose some of that muscle.
Can you do a video covering Steve Zim from a tighterufitness? He’s a celebrity trainer and has videos on buzzfeed and with Alivia D’andrea. (: I would love your opinion on his program and his overall attitude towards fitness. He is very big about physical changes/goals and I think it could be unhealthy thinking.
Great video as always Harry! That glute workout explanation with lengthened and shortened positions was *chefs kiss* lol thank you for always providing credible information. I was watching Dr. Mike Israetel's video on muscle pumps, and it made me think about how it relates to muscle growth and the mind-muscle connection. He mentioned that if you aren't getting good pumps somewhat regularly or you never really get sore for a certain muscle group then that's something to consider. I know mechanical tension is the most important factor for muscle hypertrophy, but I love nerding out about this shit haha - would love to hear more of a discussion about this! Maybe on the podcast?
I think that would be a great topic for the podcast! I’ve been using the RP programs for a few years, but as someone who is rarely sore and doesn’t feel like they get pumps ever (especially for lower body), that rating system would have me doing way too many sets so I’ve stopped using it this time around.
I'm working so hard in the gym but I'm probably doing too many exercises in a workout... I can't help it I love leg day so I'm always going for high volume 😅 also I'm moving around so much in my job so it's hard to eat enough for gains... Girls out there, do you have any tips on how much volume I should aim for on leg days?🤔
I train full body with two lower focused days per week, so at most I have 4 exercises for legs on those days, whereas my other 3 training days have 1-2 exercises. In total, I have 12 exercises (that covers glutes, quads, and hamstrings) split over 5 days with 2-3 working sets each. How many exercises and sets are you currently doing for leg day? Do you feel like you’re able to train to failure and still progressively overload? At some point, you could be bordering the junk volume line. Doing more doesn’t always translate to more gains if you’re training intensity and recovery aren’t there as a result.
Are you doing too many different exercises and not taking any to real failure? M/W/F are leg days. M/F I go hard on squats and deadlifts. Monday I follow up with Bulgarian split squats or jumping step ups, Wednesday is hip thrusts/BSS/and some kind of band work for glute medius to improve hip stability, Friday squats and deadlifts followed by hip thrusts and whatever band work I did on Wednesday. I've never had better looking legs/glutes or been stronger. However living in a house with stairs is rough sometimes. Lol I've also found that creatine has made a big difference in my strength and recovery.
@@melissathelioma2890 I do take my compound exercises almost to failure (squats, deadlifts) but it's hard to push to failure because I'm scared of injury. I'm very skinny so my joints can't handle the weight my muscles theoretically could. I do lower body every 3 days and add HIIT workouts on some other days. Thank you for the description of your workouts, sounds great!
@@erikacook7323 Wow, every 2 days heavy squats, that's hard! I feel like I need 2 days off lower body after my workouts but that might be because of the volume. I'm doing about 8 to 10 exercises, going quite heavy especially for squats, maybe I should limit them to about 5 but then my workout feels so short? Idk I feel like I want to give it all my energy😂
Do you have access to bands that you could use with a door anchor? You could probably use circular bands as well, but I think a resistance band with a door anchor would give you better range of motion and you could use more than one to create more resistance over time
Hey Harry and community! I've seen more and more programs with two sets (whereas I'm use to seeing at least three). Although I understand one has to take in account weekly volume, why is that? x
That may be something popularized by JPGCoaching. If both sets are taken to or close to failure, that can still be sufficient if the goal is hypertrophy based.
@@austinhenshaw2140 Will check JPGcoaching out! And yeah I thought it would have to do with being taken to failure- it is interesting how two sets seem to be a new popularised implementation in programs- I'm really intrigued. I could see myself being more likely giving it my all the fewer sets 😂 Thanks so much 🙏
Answering this tonight but the top set/back off set approach was actually popularised by JP (a UK bodybuilder) which may have contributed to why two sets have become so popular :)
I will actually try that workout. I have no ass, and I want one. Don't use instagram though. My food intake is weird af because I have pcos as well, and I need to work that out as well.
I’d be interested in what you think of two UA-cam fitness ladies (didn’t see them in your videos, but I could have missed). LucyLFitness and GetFitByIvana. I love that Lucy shows what muscles are worked, however, I don’t know if they’re accurate! I’d love to know if they are.
It’s……. Pink. So very, very pink. Yes. It’s pink. Comment Question of the Week: what is a training modality that you haven’t yet tried… but are considering trying under some circumstances?
Loving the high quality content, you have helped me so much over the last year!! Also really appreciating you putting your own suggestions in, as well as critiquing other people's suggestions. I would be interested to see you review Naomi Kong, if you haven't already. She was someone else (as well as you) who helped me step into the gym for the first time.
I would debate that most people watching this video don't need a caloric surplus since you can build muscle using your fat stores and most women are over 25% body fat. If you're in a surplus not all of the excess calories are used to build muscle and so you are likely to put on fat too which you have to lose afterwards. Also the higher your body fat level the less insulin sensitivity you have and your body stores excess calories rather in fat cells then in muscle tissue
@@mango3832 while I do agree with Dr. Mike on quite a bit, he also promotes mind muscle connection, even though there are studies contradicting that. That being said, while it is possible to recomp for beginners, it is ultimately going to be more efficient to build muscle in a surplus, especially as people become more advanced in their training.
@@austinhenshaw2140 I personally saw better results focusing on mind muscle connection as well and for the above, especially as a beginner you can recomp the easiest since you build muscle doing the least effort at the gym and don't need unnecessary calories to support muscle growth
5-30 is the hypertrophy rep range and we want to try and spend some time across a range of those reps, so it makes sense to push higher rep work towards cable isolations where there are fewer limiting factors :)
Stupid question from a glute workout beginner: Will I still see results without lifting heavier? My aim is not to grow my glutes, just to train them :D I do Caroline G´s workouts with a band and a dumbbell (always the same weight). Thank you! Appreciate your tips so much!
In order to train effectively, I think you should progressively overload. And eventually, start incorporating heavier weights. Any benefit you incur from effective training styles should outweigh the fear of growing glutes. Especially since it takes a lot to actually see any signs growth for an average person!
Weights make it easier to progressive overload. You can still achieve it through higher reps, deficits, better form. Single Leg Hip Thrusts are great bodyweight exercise.
To simplify, you won't be growing using the same weights all the time, at best just maintaining what you've got (which might be the goal?), or basically turning it into a cardio exercise if it gets way too easy!
The booty is genetic sorry bbs. But as a naturally bigger hourglass, little booties are BLESSED to never know the struggle of finding jeans, shorts even skirts that fit! Also look better in baggy pants! Every feature is beautiful we should love them all :)
The “water tip” is definitely overused and not the best advice. According to Berg, you don’t need much, as long as you’re getting the right hydration from the foods you’re consuming.
He also just so happens to sell a ton of electrolyte supplements. Adequate hydration is vital for optimising performance. It also has a ton of other cardiovascular and cognitive benefits
@@LebowskiSucks he doesn’t sell a ton of electrolyte products. if you thoroughly watch his videos, he only recommends it briefly. he doesn’t shove his products in your face like others and gives great information. Maybe you should thoroughly watch his videos before jumping to conclusions 🙃
@@cheeewio he mentions electrolysis at least once in every hydration related video of his that I've seen. Go to his website - there are tons of electrolyte supplements for sale. He doesn't give good information. In terms of jumping to conclusions - I'm a PhD student in applied cognitive neuroscience (google my name if you don't believe me). My first degree was in sports science. My professional work involves physiological analysis, and hydration plays a huge role in that. I know what I'm talking about. In contrast, Eric Berg is a chiropractor. He doesn't have a medical degree, his DC is chiropractic - which is both unscientific and not rooted in evidence. He has done a grand total of 0 peer-reviewed published research articles, nor has he got any formal training in any medical field. He has two books - which are not peer reviewed. People have books published with no scientific evidence all the time. In contrast, there is a huge amount of peer-reviewed, scientific evidence pointing to the importance of hydration for virtually every physiological process. His videos are not based on evidence - and I've seen a fair few of them. I am happy to link you to some open-access science if you want good information on hydration status. This isn't an attack on you - but on pseudoscientific charlatans like Eric Berg.
@@LebowskiSucks well I watch all the videos he puts out and he is never pushy and he genuinely wants to help. He breaks down information that is digestible for me. He’s the only doctor that has actually helped me in my health journey vs any other MD. My cousin is Dr and earned her phd in Neuroscience. Her and I have discussions about our health and I’ve actually helped her with Dr. Berg’s tips. I just looked up his “education” bio and so what if it’s in chiropractic care. Everyday Astronaut was a motor cycle mechanic. I’ve known many makeup artists that do so much better than those taught in school. I’m not dissing you either. I never said hydration isn’t important. I said if you eat enough of the proper foods, you won’t need THAT much water.. because as you should know.. food contains water... all these fitness influencers and other celebrities are telling people to drink at least a gallon a day/are super pushy about drinking tons of water. Electrolytes are important for hydration. They certainly are. Here’s a link for you to watch. ua-cam.com/video/vEjhBEyCbME/v-deo.html
Let's skip the BS and tell everyone the uncomfortable truth. The best way to grow your glutes is the hard AF single leg exercises. Particularly the ones you don't want to do like front foot elevated split squats.
What’s your favourite glute exercise? :)
Hip thrusts and Bulgarian split squats even though I cry a little every time I do them…
Bulgarian split squats just to spite you.
Hip thrusts and Bulgarian Split squats, question my life choices whenever I do them.
Variations of squats, Bulgarian lunges, hip thrusts
hip thrusts and bulgarian split squats in every glute focused workout and I want to die
I've finally taken your advice about getting as close to failure as I can. I watched another Gainsbybrains video the other day and while she went into time under tension in that one, she also said, "your mind gives up before your body does" and that helps me drive myself to do one more rep
I wish I had that problem.
I will have to consciously stop myself before I make myself overdo it to the point of injury and sickness.
Like I've had a cold for 3 days now because I got carried away in the gym. Feel like trash and definitely under-recovered. All because I didn't stop when I should have.
@Tara Rose exactly! I feel like people's mind strength vs body strength definitely varies person to person. i also have mind strength that i feel is stronger than my body strength and I would find myself getting fatigued of my programs after a couple of weeks.
Just something that caught my attention:
People seem to struggle with the concept of intrinsic versus extrinsic motivation. Here, she seems to imply that if your motivation is about your external appearance, it is extrinsic motivation. But from my understanding, extrinsic motivation would be if you wanted to change your body *in order to gain approval from other people*. If you want to change your body because you think you'll look more like the way *you personally* want to look, that's intrinsic motivation.
The difference matters because a general principle in sports psychology is that people are more likely to persist in working for their goals if their motivation is intrinsic.
But it probably says something about our psychology that so many of us get confused about the extrinsic/intrinsic difference!
Thanks for the video!
How you personally want to look is highly influenced by gaining approval from others though. It's the way we are wired. There are few people who want to look fat. It's quite hard to differentiate extrinsic from intrinsic motivation
@@Demidan That certainly makes the motive for externally obvious changes harder to discern.
Although, less so for some people - at my age and ugliness, I don't attract other people whatever my bodyweight. I could probably get more external approval by stacking on the weight and signing up with fat acceptance. My desire to stay thin is because I like being able to move.
But you're certainly right, people find it hard to disentangle the two types. They may not be certain of their own motivations. There may be multiple motives. Or there may just be misunderstandings.
Like the paddler I knew, who asked himself whether he was as keen to paddle whitewater river A as he was to paddle river B, and thought that he was extrinsically motivated because no, he really really wanted river B, river A wasn't exciting enough. But he was asking the wrong question. To determine intrinsic or extrinsic motive, what it should have been was: would he still want to paddle river B if he could only do so on condition of never telling anyone he'd done it?
A topic worthy of discussion, and introspection, anyway!
@@kxs7267 hope you'll realise that anyone can attract anyone at any age or "ugliness"! Of course, being healthy is the best motivation for working out though (I've only recently had be(com)ing healthy as my main motivation, after years of on and off training for aesthetic reasons).
I like your paddler example!
It certainly is an interesting topic and there have been a lot of studies done about it.
Have a nice day! :)
@@Demidan Well, I think I'm a lost cause but I thank you for the good wishes. :-)
Glad you liked the paddler example - it struck me particularly because this was the instructor on a sports psychology module I was doing! A high performer himself but possibly still figuring out the theory...
A fascinating field indeed, thanks for the discussion.
And a happy weekend to you, too!
@@Demidan I disagree personally. It may well be that way for you. But in my case, I get SO much external approval, sexual interest and validation when I'm at my heaviest, eating a ton and not working out a huge amount. I'm currently doing a major body recomp, and on a fairly restrictive diet - not because people find me hotter when I'm slimmer and more ripped, but because I personally love that look on me, and want to reach it again.
For contrast- as a teen I had two or three EDs, at various times. Whilst I liked the feelings of internal control or results I felt they gave me, it was much more about being perceived as good enough/pretty enough/ etc.
The two feel and are incredibly different.
CQOW:
Could you a video on the effects of the menstrual cycle on performance? I only recently started adjusting my program to the hormonal fluctuations and I found my self flabbergasted at the lack of awareness I personality had and in the fitness industry.
Keep on the good work 🤗
I second this!
Miss Fit and Nerdy has a really good video about it, and I think Natacha Oceane also has one, not sure about that one.
Stephanie Buttermore also
BUT PLEASE DO MORE THERE NEEDS TO BE MORE
I agree - would be so keen to know your thoughts
How would he do an video on that? Does he have menstrual cycles… um no
would absolutely love it if you could make a similar vid about abs and or upper body… there’s so many info out there and it’s overwhelming bc everyone says something else
LOVED the inclusion of your “ideal” glute workout!
I always took my mind muscle connection as making sure you’re properly following through the movement all the way and keeping eye on your form and actually doing the exercise to the best of your abilities like I’ve switched to doing my bicep curls seated so I could stop body swinging and it’s made the difference
Yes that's what it means... not sure why people want to all of a sudden de-emphasize Mind to Muscle connection, as we're all going to interpret this as using tiny little weights.
Video Notes:
As soon as she started going on about time under tension and mind-muscle connection, I knew that was going to get called out!
Always love the tips from you, and the salt thing has definitely been good for the pump when you suggested it to me a while back ago. Seems like you and GainsByBrains align quite a bit, which is good to see other content creators pushing good information out there!
When is the TFNL Glute Guide coming out? Good workout example at the end with ample form techniques. Always good stuff, I might actually tag you on the split squats next time just to torture you.
I WANT TO SEE IT!!
I always feel so motivated to exercise and get strong after watching your videos, regardless of the topic! My attitude towards working out/nutrition has become much more healthy, thank you for putting out such informative and helpful content Harry. It's so needed!
This made me smile, Emily! Thank you so much :)
Harry you don’t know how happy it made me knowing I do 3 out of those 4 glute exercises already 😭 it just gives me validation that I’m doing something right!
Great video as always and I’m really liking the examples of workouts being shown. Split squats are truly the worst 😅
Thanks for another video! You should make a video on Les Mills group fitness classes such as BodyPump etc. I would love to hear your thoughts. 🙂
Thanks Harry.
Always great content.
You lift our days with your integrity & your sense of fun. 💛
FILM A GLUTE WORKOUT WITH AUSTIN FOR US!!
I wish I could have you as my knowledgeable personal trainer and uplifting coach. I would even supply wigs and hats 😁 Srsly though, I've learned a ton from you. Thank you for what you do!
I have "noassatall" disease (total joke, I love my body). I'm not super focused on building up a booty right now, though I do work my glutes. My goal for now is more just overall wellness and health... and trying not to gain too much weight during this pregnancy. 🙃
Like always, love your content and your evaluation of the video. You are always so encouraging and I love your message and the tone you give it in. ❤
I struggled reading the word lol😂 But you have a point
I’ve said it before but must say it again…Thank you Harry for these great videos week after week!
amazing video, thank you! i can also relate to the commenter asking, im a ballerina and usually get 2-3 fullbody workouts in a week, only one in the gym and other at home (with adjustable weight and a barbell)
Because I know comments help with the algorithm, I want you to know, I love your eyebrows.
Hi Harry! I have been religiously watching every video on your channel but this is the first time I have ever commented. Just gotta say, I love the inclusion of your ideal glute workout! Please do the same for other parts of the body. Love your videos!
I pretty much do that exact glute workout, 3 x 25 of cable kickbacks at the end, it’s a killer. I am trying heavier for the other exercises tonight with less reps/sets, nice to try a different approach, Thankyou 😊
I love hip thrusts. I can really feel engagement in my glutes when I do them. I already do some split leg exercises, but I’m so gonna need to add that glute medius kickback. Looks like it’ll kick up leg day a few notches.
You have just described my current glute workout 😱 only that I do heavy conventional deadlifts first and l finish off with glute hyperextension, a bit too much, I end up dead 😍😅
Thank you so much for giving us your example of a goute workout, I trust your information and I’m going to trust it out
Loved the addition of the example workout section ❤️
Love your channel! Great info but also makes me smile every time. Thanks for all your hard work! Rockin the wig too!
That first item on the list is seeming pretty applicable as I prep for the Murph Challenge tomorrow. Failure in very much on the horizon!
more glute video please. you're the only fitness guy I feel comfortable watching
Thank you! Are there any questions you have regarding glute training that you’d like me to answer in a video? :)
Top tips from OP:
1. Train with intensity - progressive overload
2. Sufficient weekly volume and training frequency
3. Sufficient food and protein intake - 1g per pound of bodyweight
4. Recovery - ensure you are recovering enough. You won’t grow and may even regress if you don’t recover. Example is rest days, deloading etc
5. Exercise selection - select effective movements
AN IDEAL GLUTE WORKOUT
Warmup
1. Glute bridge / hip thrust
1. Train intensity - 0-2 RIR, we usually aren’t good at working out when we are at failure. Progressive overload
I used to not be a fan of you but the older I get the more I realize I really enjoy your content and that is very informative😅
This made me smile, thank you ❤️
@Team ForNever Lean No, thank you for putting really informative and helpful videos out. I guess it took me getting out of my own a** to realize that you're not trying to be negative or hateful, but you're really just trying to help educate others! So I'm sorry ❤️🩹
@@bobaax.xteaa. I can understand how it might come across that way but I really appreciate you giving me a chance ❤️
Bloody amazing conent as always. A lot of tolerance from my side🥰
Solving problems like a boss! I love to see it. Great wig!!
Can you please make a video about body recomposition. I want to lose a bit of weight and also build some muscle and I'm not sure where to start and what sort of diet/exercise regimen would be the best for reaching this goal
love your videos
can you do a video on starting a fitness journey and being a beginer to the gym
I would add 1 compound movement like deadlift, deep back squat or toe elevated deep front squat after hip thrusts would make that workout complete
Hey, if you know about this, can you help me understand the difference between an average women's upper body strength Vs lower body strength. I've been training for over two years now, I have made significant improvements in my upper body strength, from not being able to do a single body weight pushup or pull up to now doing 30 ish pushups and like 2-4 pull-ups. But my lower body strength and muscle development is still the most significant. It's easy to build glute muscle than back or chest. What changes will help me target upper body more effectively?!
PS: loving your content!!
hey mayuri - you have made insane progress and you should be so proud of yourself! those skills are seriously impressive! women naturally carry more muscle mass in their lower body than in their upper body so this is likely to largely contribute towards this discrepancy in muscle and strength development. i'd say to keep doing what you're doing because it's clearly working! as harry suggested in the video, sufficient intensity, volume, progressive overload and exercise selection are your friend when it comes to training other muscle groups too 👍 you've got this! hope this helps x
I struggle with the same issue. I can squat and deadlift my own body weight (almost!) but my bench press is massively weaker. It makes me feel so disappointed in myself. And it makes no sense to me since upper body workouts have always been my favourites and I train those muscles pretty darn hard & often. And yet... they're still much weaker than my lower body.
@@asiagrabowski6904 thanks Asia! That's really encouraging 😌
First of all nice work! 30 pushups is amazing!🎉 From a physiological standpoint the lower body needs to be stronger to be able to carry your weight when you stand up and walk, the movements it has to accomplish are bigger and needs more strength compared to the upper body. The lower body also generally has bigger muscles (except for the back of course). That might be the reason for why we tend to lift less on upper body training. So don't get discouraged, that's just how our body works😉😊
Hi Harry, would you be interested in doing a video lookin at inner thigh workouts? I don’t have any specific influencer in mind (tho I know Pamela Reif’s posted some on yt) I just feel like a lot of the videos out there focus more on “hurting it” than “working it”... I’d love to get some tips on which moves are actually effective and which to cut out
I'm not a PT, so I'm just speaking from personal experience here. But, I used to do a ton of "inner thigh" exercises, and I never saw any difference until I started powerlifting and squatting past parallel. Your inner thighs work HARD to get you out of the hole. I don't have a "thigh gap" and never will but I finally see really good shape/definition there.
Hello from Bulgaria! Love your videos!
Keep it up!
And I thought I’m early today… hi Austin :)
He’s too fast!
Nice try!
Indeed!
Damn thank you for the Thing about mind muscle Connection. I went lighter on a Lot of Lifts because i would Not feel my muscles working eventhough i had good Form. Whatsoever i thought my form must be worse so i went lighter and did Not push me as much as i did in the beginning of my Fitness Journey
I'm doing this tomorrow!!
I look forward to your uploads!! Makes my day😄
Funny thing id I thought you were just a ‘normal’ commenting first 😂 I remember thinking who is this guy saying all these stuff about gaining muscles… but then I saw your instagram and I stand corrected lol
in which categorie would you put a reverse lunge? Is it a hinge or more split squat variation? Thank you!!!
how do i navigate “progressive overload” with a limited amount of weight? Obviously I can increase the sets/reps, but only to a point, otherwise I just keep increasing the duration of my workouts infinitely 😅
You’re a problem solver…nice hair. Question: I heard that it’s okay to take time off lifting weights, like 1 week, then go back again after that short rest. I’ve been thinking of taking a week off weight lifting, still continue my cardio (walking) and calorie deficit, then come back after. What are your thoughts about it? Am I just being lazy? Is there an actual benefit to doing this? Will I loose my gains on the week off? Thank you😊
Edit: I’ve been lifting for 6months straight by end of May.
You won't lose any gains by taking a week off, and if you need a mental break, I'd completely encourage it! 🙂
@@austinhenshaw2140 Thank you😊
Your 4 steps are what I do every workout...I'm at home right now so I'm using a glute band for a kickback exercises. Glutes are my favorite thing to train. I'd do it daily if I could. Your channel is a bloody good time, indeed! Have a good workout!
Definitely gonna try the glute workout you recommended, how about tempo? I recently heard going too slow can hinder muscle growth🤔
I'm wondering this too! I thought going slow on the eccentric/negative is a way to progressively overload since you're performing each rep with more control instead of just plopping down each rep.
jeff nippard did a great video about tempo a few years ago (3 I think). summarising the studies he found, he concluded there is no difference in muscle growth between reps that take 0.5 seconds to perform or if they take 8 seconds to perform - so within this range, the same muscle growth is elicited. going beyond 8 seconds however ('super-slows') can be counterproductive to hypertrophy as it creates so much fatigue that it limits your performance
@@asiagrabowski6904 wow thank you for that info! I'm doing Caroline Girvan workouts often and she uses slow reps or holds a lot so I was unsure whether it's worth the work
@@asiagrabowski6904 Jeff did mention that pause reps and slowing down the eccentric are effective strategies. Of course, I understand that going ridiculously slow (10+ seconds per rep) and going slow on the concentric/positive are worse for muscle growth. However, it just seems that the argument against slow reps is a bit unclear due to no one specifying where one is going slow in the rep (eccentric/negative versus concentric/positive) and how long the tempos take.
I am not genetically blessed in the calf department. My other leg muscles build much more easily. Is there a particular exercise or sequence of exercises you would recommend to overcome that?
muscle is muscle, so to grow your calves you should train them like any other muscle group! so like the points harry made for glute growth, make sure you're getting sufficient intensity and volume throughout the week
(at least 10 sets over the week) and a good stretch at the bottom of the calf raises 👍straight leg will target your gastrocnemius more (toes in vs toes out will bias the outer portion vs inner portion) and bent leg with target your soleus more. hope this help x
@@asiagrabowski6904 the only difference with calves is they are more resilient and are more slow twitch fiber dominant which means they respond really well to higher volume and reps
Different muscle growth across body parts can definitely be genetic. For me, my arms are always skinny and lean, even if I'm training them every day, but my thighs and butt get big quickly if I work the muscles regularly. People look best with balanced proportions, so if your calves are skinnier than your thighs, it might be a good aesthetic choice to stop working out your thighs so you can lose some of that muscle.
@@mohlodingmabapa5941 ooh thanks for this.
Thank you! Gonna try the workout ☺️
Lord Swoldemort.
me, who has no equipaments or gym membership: noted
Can you do a video covering Steve Zim from a tighterufitness? He’s a celebrity trainer and has videos on buzzfeed and with Alivia D’andrea. (: I would love your opinion on his program and his overall attitude towards fitness. He is very big about physical changes/goals and I think it could be unhealthy thinking.
Lord Huron - The Night We Met
Sir.
Great video as always Harry! That glute workout explanation with lengthened and shortened positions was *chefs kiss* lol thank you for always providing credible information. I was watching Dr. Mike Israetel's video on muscle pumps, and it made me think about how it relates to muscle growth and the mind-muscle connection. He mentioned that if you aren't getting good pumps somewhat regularly or you never really get sore for a certain muscle group then that's something to consider. I know mechanical tension is the most important factor for muscle hypertrophy, but I love nerding out about this shit haha - would love to hear more of a discussion about this! Maybe on the podcast?
I think that would be a great topic for the podcast! I’ve been using the RP programs for a few years, but as someone who is rarely sore and doesn’t feel like they get pumps ever (especially for lower body), that rating system would have me doing way too many sets so I’ve stopped using it this time around.
I'm working so hard in the gym but I'm probably doing too many exercises in a workout... I can't help it I love leg day so I'm always going for high volume 😅 also I'm moving around so much in my job so it's hard to eat enough for gains... Girls out there, do you have any tips on how much volume I should aim for on leg days?🤔
I train full body with two lower focused days per week, so at most I have 4 exercises for legs on those days, whereas my other 3 training days have 1-2 exercises. In total, I have 12 exercises (that covers glutes, quads, and hamstrings) split over 5 days with 2-3 working sets each. How many exercises and sets are you currently doing for leg day? Do you feel like you’re able to train to failure and still progressively overload? At some point, you could be bordering the junk volume line. Doing more doesn’t always translate to more gains if you’re training intensity and recovery aren’t there as a result.
Are you doing too many different exercises and not taking any to real failure?
M/W/F are leg days. M/F I go hard on squats and deadlifts. Monday I follow up with Bulgarian split squats or jumping step ups, Wednesday is hip thrusts/BSS/and some kind of band work for glute medius to improve hip stability, Friday squats and deadlifts followed by hip thrusts and whatever band work I did on Wednesday. I've never had better looking legs/glutes or been stronger. However living in a house with stairs is rough sometimes. Lol
I've also found that creatine has made a big difference in my strength and recovery.
@@melissathelioma2890 I do take my compound exercises almost to failure (squats, deadlifts) but it's hard to push to failure because I'm scared of injury. I'm very skinny so my joints can't handle the weight my muscles theoretically could. I do lower body every 3 days and add HIIT workouts on some other days. Thank you for the description of your workouts, sounds great!
@@erikacook7323 Wow, every 2 days heavy squats, that's hard! I feel like I need 2 days off lower body after my workouts but that might be because of the volume. I'm doing about 8 to 10 exercises, going quite heavy especially for squats, maybe I should limit them to about 5 but then my workout feels so short? Idk I feel like I want to give it all my energy😂
Would Creatine assist in the growth of my glutes/muscles in general
Can you please film a hair tutorial for the podcast where Mike teaches you how to tie the long haired wig into a man bun? 😂
Please can I get an alternative to kickbacks? 😬 too much social anxiety here 😂
Is there anything I can substitute for the kickbacks when doing at home ?
Do you have access to bands that you could use with a door anchor? You could probably use circular bands as well, but I think a resistance band with a door anchor would give you better range of motion and you could use more than one to create more resistance over time
I tuck a dumbbell behind my knee and kneel on the floor and kick my leg back.
Hey Harry and community! I've seen more and more programs with two sets (whereas I'm use to seeing at least three). Although I understand one has to take in account weekly volume, why is that? x
That may be something popularized by JPGCoaching. If both sets are taken to or close to failure, that can still be sufficient if the goal is hypertrophy based.
@@austinhenshaw2140 Will check JPGcoaching out!
And yeah I thought it would have to do with being taken to failure- it is interesting how two sets seem to be a new popularised implementation in programs- I'm really intrigued. I could see myself being more likely giving it my all the fewer sets 😂
Thanks so much 🙏
@@chloep4500 it definitely can be more efficient while yielding similar if not better results!
Answering this tonight but the top set/back off set approach was actually popularised by JP (a UK bodybuilder) which may have contributed to why two sets have become so popular :)
Can you over exercise and why is it bad for you?
Spit squat is my fav once I mastered it with no weights in the beginning 😂
More Plates No Dates
I want to try your glute workout at home, and I don’t have a cable machine for the kickbacks, what could I do instead?
Can you review Penny Barnshaw?? PLEASE!!!!🤩🤩
Lorna Shore- To The Hellfire
I will actually try that workout. I have no ass, and I want one. Don't use instagram though. My food intake is weird af because I have pcos as well, and I need to work that out as well.
How do you feel about the idea that women are able to tolerate more volume than men? If this is true, should women program differently than men?
I’d be interested in what you think of two UA-cam fitness ladies (didn’t see them in your videos, but I could have missed). LucyLFitness and GetFitByIvana. I love that Lucy shows what muscles are worked, however, I don’t know if they’re accurate! I’d love to know if they are.
It’s……. Pink. So very, very pink. Yes. It’s pink.
Comment Question of the Week: what is a training modality that you haven’t yet tried… but are considering trying under some circumstances?
Loving the high quality content, you have helped me so much over the last year!! Also really appreciating you putting your own suggestions in, as well as critiquing other people's suggestions.
I would be interested to see you review Naomi Kong, if you haven't already. She was someone else (as well as you) who helped me step into the gym for the first time.
5 to 30 range.
I'm just here for the pink wig
Being boring with your workout: does repetition works because you're much more able to track progress or are there any other reason?
Thanks!
Able to track progress more easily plus consistently working the same movement means you know you are targeting the muscle the same way each time.
@@austinhenshaw2140 thank you!
Only good stuff in this video!!
دمت گرم😍
Big big boi.
I would pay all money in the world for you to coach me...
I would debate that most people watching this video don't need a caloric surplus since you can build muscle using your fat stores and most women are over 25% body fat. If you're in a surplus not all of the excess calories are used to build muscle and so you are likely to put on fat too which you have to lose afterwards. Also the higher your body fat level the less insulin sensitivity you have and your body stores excess calories rather in fat cells then in muscle tissue
Are there any studies on this? 🧐
@@LiaOda yes, its actually common knowledge but renaissance periodization has good videos on it aswell as the studies
@@mango3832 while I do agree with Dr. Mike on quite a bit, he also promotes mind muscle connection, even though there are studies contradicting that. That being said, while it is possible to recomp for beginners, it is ultimately going to be more efficient to build muscle in a surplus, especially as people become more advanced in their training.
@@austinhenshaw2140 I personally saw better results focusing on mind muscle connection as well and for the above, especially as a beginner you can recomp the easiest since you build muscle doing the least effort at the gym and don't need unnecessary calories to support muscle growth
Mass.
Hi.
Gainz.
Get big.
Why 12-20reps for kickbacks?
5-30 is the hypertrophy rep range and we want to try and spend some time across a range of those reps, so it makes sense to push higher rep work towards cable isolations where there are fewer limiting factors :)
@@TFNL thank you!
What's happening with Pump Fiction? 🤔
Chris has been on holiday and I got ill before he flew so we couldn’t film ahead :( He’s back today so a new episode is coming next week!
Ohh, that makes sense. I was starting to get worried. Thanks for the update! I will wait patiently now.
Bingo.
What do you think of abductions for glute growth?
Sakura.....in a male version
I just am not sure of your use of the word tickle…😆
RDL'S.
Stupid question from a glute workout beginner: Will I still see results without lifting heavier? My aim is not to grow my glutes, just to train them :D I do Caroline G´s workouts with a band and a dumbbell (always the same weight). Thank you! Appreciate your tips so much!
In order to train effectively, I think you should progressively overload. And eventually, start incorporating heavier weights. Any benefit you incur from effective training styles should outweigh the fear of growing glutes. Especially since it takes a lot to actually see any signs growth for an average person!
Weights make it easier to progressive overload. You can still achieve it through higher reps, deficits, better form. Single Leg Hip Thrusts are great bodyweight exercise.
To simplify, you won't be growing using the same weights all the time, at best just maintaining what you've got (which might be the goal?), or basically turning it into a cardio exercise if it gets way too easy!
The booty is genetic sorry bbs. But as a naturally bigger hourglass, little booties are BLESSED to never know the struggle of finding jeans, shorts even skirts that fit! Also look better in baggy pants! Every feature is beautiful we should love them all :)
Boop.
How do you know if you're getting enough salt?
That wig brings out the pink in you lips….😜
Nice wig.
Pls respond
The “water tip” is definitely overused and not the best advice. According to Berg, you don’t need much, as long as you’re getting the right hydration from the foods you’re consuming.
He also just so happens to sell a ton of electrolyte supplements. Adequate hydration is vital for optimising performance. It also has a ton of other cardiovascular and cognitive benefits
@@LebowskiSucks he doesn’t sell a ton of electrolyte products. if you thoroughly watch his videos, he only recommends it briefly. he doesn’t shove his products in your face like others and gives great information. Maybe you should thoroughly watch his videos before jumping to conclusions 🙃
@@cheeewio he mentions electrolysis at least once in every hydration related video of his that I've seen. Go to his website - there are tons of electrolyte supplements for sale. He doesn't give good information. In terms of jumping to conclusions - I'm a PhD student in applied cognitive neuroscience (google my name if you don't believe me). My first degree was in sports science. My professional work involves physiological analysis, and hydration plays a huge role in that. I know what I'm talking about. In contrast, Eric Berg is a chiropractor. He doesn't have a medical degree, his DC is chiropractic - which is both unscientific and not rooted in evidence. He has done a grand total of 0 peer-reviewed published research articles, nor has he got any formal training in any medical field. He has two books - which are not peer reviewed. People have books published with no scientific evidence all the time. In contrast, there is a huge amount of peer-reviewed, scientific evidence pointing to the importance of hydration for virtually every physiological process. His videos are not based on evidence - and I've seen a fair few of them. I am happy to link you to some open-access science if you want good information on hydration status. This isn't an attack on you - but on pseudoscientific charlatans like Eric Berg.
@@LebowskiSucks well I watch all the videos he puts out and he is never pushy and he genuinely wants to help. He breaks down information that is digestible for me. He’s the only doctor that has actually helped me in my health journey vs any other MD. My cousin is Dr and earned her phd in Neuroscience. Her and I have discussions about our health and I’ve actually helped her with Dr. Berg’s tips. I just looked up his “education” bio and so what if it’s in chiropractic care. Everyday Astronaut was a motor cycle mechanic. I’ve known many makeup artists that do so much better than those taught in school. I’m not dissing you either. I never said hydration isn’t important. I said if you eat enough of the proper foods, you won’t need THAT much water.. because as you should know.. food contains water... all these fitness influencers and other celebrities are telling people to drink at least a gallon a day/are super pushy about drinking tons of water. Electrolytes are important for hydration. They certainly are.
Here’s a link for you to watch.
ua-cam.com/video/vEjhBEyCbME/v-deo.html
Just get a BBL 😂😂😂😂😂 great glute exercise 😂😂😂😂😂😂😂
So many fitness people get them and then sell workouts as if exercise got them that bbl look hahah
Let's skip the BS and tell everyone the uncomfortable truth. The best way to grow your glutes is the hard AF single leg exercises. Particularly the ones you don't want to do like front foot elevated split squats.
Speaking in absolutes isn't wise, especially when you're not correct.