#FOVERTRAINING | 10 ways to grow your glutes
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What's up guys, it's Sam and Taylor, and we want you to put your shoes on, pop open that energy drink, and go.

Yeah, I feel like when we all started our fitness journey, we all would type in on Google 10 ways or best ways to grow the glutes, how to get a dump truck, like all of those things. And if that's how you found us. Yeah. Welcome. We are happy to have you here. Yes, we are very happy to have you here. But stay tuned because we will get into that. But first...

life. Listen to us ramble about things that we like. Of course. Yeah. Right now we are actually sitting in my bedroom on my big king-sized bed laying here. We've been struggling to get the audio to go for this podcast episode, but we working. Yeah, we did it. Yeah. We did it. We said we weren't missing an episode. We would have found a way. Yeah. We literally, we almost were like, no, we're not doing it. But then I woke up one day and I was just like, you know what? We said we're not missing it. Yeah. Fuck it. We're doing it. Even if we talked for one minute.

Yeah, we had to upload something. I know. We were like, maybe we'll just do a quick episode. No, this is a full-on juicy episode. So this is exciting.

But before we get into anything, I do want to obviously address last week's podcast episode where I had said something that didn't come out the right way that I intended it to come out. My intentions here are never to offend anyone. I want everyone to always feel included. I want to motivate. I want to encourage girls just to be confident in their own skin and have thick skin and stick up for themselves. So

Going off of that last week's comment, my only intentions were basically just to, you know, stick up for yourself and fight back when, you know, another man is commenting on something about you. And, you know, I know that there are definitely people out there that I may have offended, but I promise you there is no hurtfulness in any way.

about that comment. So if anybody listening to this right now feels some type of way, I've already talked to a bunch of you guys on, you know, Instagram and my DMs or anything like that. Please feel free to, like, reach out. I am more than welcome to, you know, talk with you individually, apologize, get what you... whatever you have to say out and just let me know. But again, I just want this to be, like, a very positive, happy family. Exactly. We...

Are a safe space. Welcome, everyone. And by no means, if I ever felt that Sam was ever the type of person to make a comment like that, that meant harm. Would I be her friend? You know what I mean? Like, if that was ever something...

I felt like comments you made them like that's just not something that happens. Yeah, it was one of those things to slip up. Yeah, it was a slip up and it when it happens when someone had like addressed it. I honestly it took me so long to like realize what it what part of the podcast where I was saying because I net like it just it happened it came out and I didn't realize it was hurtful.

So now I know, I know, you know, I got to, you know, work on myself, work on the way I talk about things. But, you know, it's always going to be a learning experience. I'm never going to be perfect. People are always going to have their slip ups and there's always gonna be things that people need to work on. Right. So, but anyways. Okay. That is, that's enough for that. Yeah. But we went to Alpha Land last weekend.

Which was a lot of fun. Yeah, it was really fun. We did a quick little road trip, went to Alphaland. It is so pretty in there. Everything is just top of the line. Beautiful. Like I was honestly like I'd seen pictures of it, but I was like, wow, like it is actually so beautiful in here.

like crazy like the stores the buff bunny store like everything is just beautiful the hallways it's cool and it's also like you can um like the environment's really good it's nice just being in like a motivating environment yeah especially when you go with a like a big group of people like we went with a big group it was pretty much like predominantly raw gear people um that we went with we stayed in an airbnb

We obviously stayed mean. A few of the girls stayed in our own Airbnb because I had macro with me, so we needed to find a dog-friendly Airbnb. And then a bunch of the boys and a few of the girls were in a bigger one.

But yeah, if you're going to do it, obviously you can go by yourself. Go with maybe one or two girls or whatever. Whoever's listening, guys are listening probably too. But go with a big group. It's so much fun. It's so fun, yeah. If you can get people together, go do it. And it doesn't even have to be like AlphaLine. Any cool gym that you want to go to, make a trip and go do it. It's so fun. Don't let anyone make you feel like...

like i don't know like is it a little cheesy is a little cringy yes i'm just gonna say it's not one of those gyms where you're gonna go and get like an well we did get really we did get good workouts but it's not one of those gyms where you're not gonna see someone with a tripod recording it's not a gym where you're not gonna see someone doing it's a little cringy people are gonna make a take out people can have a camera but embrace it okay it's fun we're all there to have fun literally we're all like lifting each other up supporting each other embrace the cringe like just do it

just do it oh but my advice though if you could go on a weekday like we went on a friday and that friday was like the amount of people from friday to saturday was crazy different like we pulled up on friday and the parking lot was like basically empty and on saturday it was hard to find a spot so if you can even just like get like in on a friday so you can have one workout where there's like equipment to use i would recommend going on it yeah of course on a weekday and you can also get um a lot of people were asking me um about like

When do those leggings restock? Because they got leggings there. They have stuff in the front that they literally put out, like, all day. So, that's also a place you can buy, like, the Amplify stuff if it's not online because we were with, like, a bunch of people bought stuff. Like, we took all the smalls. Yeah. I will say, though, that Amplify will be restocking next month, so that's good. A lot of new colors. Oh, yeah. A lot of people asked me about that. Yeah. So...

Code ST fit. Yeah, that's facts. Maybe code F word one day. I want to give a shout out to the Facebook group though because that's another thing is if you feel like you don't have like a big group of people that you can go with, who cares? They don't have to be like your legit friends. You can make friends via internet and find a group of people. Go into the Facebook groups and those are linked on the Instagram and in both of our bios and find your group.

Say in the group, be like, hey, anybody want to go to Alpha Land's, like, these dates? If you do, like, let's get a group of us and let's go. Yeah. That's how you make friends. Yeah. That'd be really fun. You guys should do that. Yeah. And that's pretty much, like, really the only, like, big thing that happened was, like, going to Alpha Land. Yeah, kind of. Well, yeah. Yeah. But, you know, obviously... Yeah. If anybody does know what's been going on, it's been tough, but, like...

We finally got back into the gym. The workouts at Alphaland were really good. Like, I can definitely say they were really good. I'm excited because going into next week, I'm going to, like, take my cut now serious again. And the strength has been insane. Like, even today, my workout with back, I was like, where did the strength come from? And we weren't even, like, eating good these last three days. Yeah.

And I still was like pulling the same weight. Oh, I started creatine. Oh yeah, you did start creatine. I did. I started taking creatine. So I'm no longer natty. No, I'm kidding. But I started taking creatine. I got capsules on Amazon, but I think the capsules are really convenient, but I think I'd get like way more servings out of the powder.

like for the money so i feel like i should get powder but for right now it's really like convenient just to like pop a few pills then like drink it but i started taking creatine so i will keep you guys updated on my instagram stories about

How I feel. Because, like, last time, if you've been paying attention to the podcast, I got, like, really bloated. But it was also in my period. So we don't know the real culprit of what was going on. Because it was, like, more bloating than normal in my period. But I guess we'll never know. So I'll keep you updated on, like, how I feel with that. I also saw someone in the Facebook group post, like, how she was breaking out like crazy. And I'm like...

So I'll keep you guys updated on my journey with taking creatine again. Yeah, I'm going to start taking it tomorrow. How about that? Okay. Yeah, wait. Yeah. Okay. Yeah. Yeah. Okay. I'll do it. I don't know why I'm so scared. I just haven't been taking it because we've been traveling like crazy, but then I'm like also still traveling like crazy. I just think the travel in my life is never going to come to an end. No, it's not. I've learned to embrace though the balance of traveling and stuff. Yeah. Yeah. Yeah.

I don't know man but yeah let's get pretty much just right into this episode I know um also too if you want to see like the visual references of our trip to Alphaland make sure to watch the vlogs mine's already up Taylor's will be up ASAP I think it'll be up tomorrow if I edit it today today's Thursday by the way so it should be up tomorrow if I get my shit together yeah so yeah let's just get right into it the part where you've been wanting it the most

How to grow the glutes, the basics, the things you need to not skip out on in order to get those results. Do you want to start with number one? Yes, baby. Number one, eating in a surplus. And I know, I know a lot of you are going to be like, but you can main gain. Like, you should, like, okay. Like,

Yes and no. Because eventually you'll hit a point where you need to eat more. I'm talking you've been lifting for a year. You're under eating and you don't know why your roots aren't going. You need to eat in a surplus. And you got to get those carbs in. Carbs got to be high. You're going to be pushing high numbers with carbs. Your serving of rice for lunch is going to be big. Yeah. Embrace it. That's another thing too with like the whole surplus thing. Going into your first ever bulk. Me and Taylor just did our first ever bulk. No.

Not only is it super beneficial for the gains and building muscle, but it's also so beneficial for gaining a higher maintenance calorie. Like your body is just basically asking you to go into that bulk. And, you know, obviously with that is going to be coming, you know, a little bit of fat gain as well. But the gains overall are so worth it. It's a mental battle, of course, but it's,

If you're going to go into a bulk, I definitely recommend it. Yes. If you've been questioning it because I think that's where we've definitely seen the most results is in a surplus. You can definitely build and maintain at maintenance, but... We want good results. We want thick inches. Yeah, we want... We want to be juicy. Yeah, and carbs are what's keeping your muscles feeling that inflated. Carbs are keeping your muscles feeling full. That's why if you...

don't eat or something for like a little bit. Like you ate way less calories, you're going to feel tighter and just kind of like, like all your muscles gone. It's not that your muscles gone. It's just, you're not as full. Yeah. And that's what's keeping your,

You're nice and juicy, but eating in a surplus, guys. Guys, I went up a pant size. Yeah, that's true. That's true. It's like, it's honestly a blessing and a curse to, like, keep making gains because, like, I keep buying pants. Like, I feel like I want it to be like, I'm going to buy nice jeans that are going to last me forever. I grow out of them. Yeah, I'm kind of pissed about it, though. Like, when we got, I got clothes from Princess Polly at the very peak of my bulk, and I

Because I was eating so many carbs, like Taylor was saying, you retain onto quite a bit of water. So now that I'm not in my bulk anymore, the retention of water has definitely gone down. But I'm pissed because all those pants from Princess Polly don't fit me anymore. They're like a little too big. I'm like, damn.

I really liked those shorts. Yeah, I had to buy new jeans from Zara. I'm hoping maybe like into summer, like maybe I'll be able to like wear those other jeans again. Yeah. Like if I, but I had to size up baby. I'm now a size four. And if there's anyone that knew me in my life, I told my dad, I was like, I'm a size four now. They're like, what? Because I was like a double zero my whole life. I was a little, little tiny stick thing. So me being a four to my family is like...

You really did that. Yeah. I also want to say, too, I know back then when, like, I kind of just started, I was also having, like, those disordered habits. The size of clothing bothered me so much. Like, so much. Yeah, an F that, bro. Fuck, yeah, fuck that, guys. If you are so caught up on the number of, like, wearing a two or whatever you're wearing, who cares? You know, if you are, you know what's, we said this last episode with the self-love. Mm-hmm.

You look sexier when you are...

confident in what we are wearing so just wear it who cares about the number nothing's more sexy than the confidence yeah like if i was like i shouldn't be more than a size two i'm sorry i look like a stuffed sausage in those jeans those jeans do not fit like they don't fit like they are too small my quads are like bursting out of the rips i got like my stomach hanging over they don't fit me they're too small and if i was like but i can't be a four like i'm a two and for some of you you might be like oh my god but like

A four is small to me. Like, whatever. Whatever the number is to you.

Like, I would look better and probably skinnier in a full work. Yeah. Like, the two was just not flattering. Yeah. It looks so bad. Yeah. I was at dinner in the two eating sushi in Houston, and I was wearing a sweatshirt, so it covered the top, and I sat there with my pants unbuttoned. Yeah, she pulls it up and she goes, Sam, look. I just died laughing. Because, guys, I was shoved in there. I was like, you know what? I think my shirt's covering the top of my pants. I'm going to just...

I'm gonna just keep them open.

Yeah, that all you could eat sushi was dope. Yeah, it was good. But anyways, yeah, got to eat. Got to eat. Number two, baby. Yes, I'll take the roll on this one. Progressive overload, my friends. We've obviously done a full episode on this topic, but we'll give you the gist of progressive overload. It is so important day to day when you're going back into the gym to make sure you are continuing to progress, whether that is with the weight, the reps and sets, time under tension, your workout split. Maybe you're doing...

You went from doing two leg days a week to three leg days a week. You just want to continue to make sure you are progressing over time, changing your volume, whatever it is, because you want to make sure, you know, your body, your muscle fibers are going to, you know, continue to adjust to the weight you are using. So say you're doing back squat 135 pounds.

And you're doing 10 reps. If you continue to do the 135 at 10 reps for weeks and weeks and weeks and weeks, and you're just going through the motions, that is not going to do much for you. You want to continue to progress by maybe going up to 140 and really struggle to be getting that like 10th rep. Okay. And obviously you're not going to be progressing each week, but you want to make sure you're progressing maybe every like two-ish weeks or something like that. Whenever you can. Whenever you feel like you can...

Slide on more weight even for one set. Do it whenever. That's why we also love pyramid sets. I did a, I believe, a TikTok about this like two weeks ago. Pyramid sets are really good if you're trying to get like better and more confident with lifting heavy. Basically what it is is you can think of it as a pyramid where you are starting off with lower weight, higher reps, and you are working up to higher weight, lower reps. So you could do your first set at like 10 reps, work up to maybe 15,

eight reps, then six reps, then three reps. And you just will get more confident with that heavy weight if you progress like that. So that's another option for you if you want to build the confidence to, you know, work up to like

a three set or a three rep max yeah but moral of the story go harder each and every time you're in the gym gets pick up something heavier each time even if it's like 2.5 pounds heavier yeah anything yeah another thing too i do get a lot of questions about this um quite a bit is how do you keep track of that though you could obviously do that inside your notes on your phone i'm sure there are a lot of great apps as well but one thing that honestly i just do is i record myself

And if I'm going to look back and, you know, maybe a month down the road, I look back on that video and I was like, okay, I was doing this for like eight, eight reps. Let's try to get this for 10 reps or something. Um, I kind of remember it just kind of off the top of my head most of the time because I'm programming my workouts like week to week.

But if you want to put in your phone notes, that's definitely an option for you. Yeah, I was going to say if you're doing pretty much the same things every every single week, you're going to remember like dumbbell RDLs. Like I've been doing those recently. I know what weight I grabbed every week that I've done the same exercise. But like the other week I did like 70s for the reps. And I know that was more than the 60, 65 I was grabbing because you're going for it once, twice a week, every single week. So you're going to.

remember like i just remember but i know obviously our life is the gym so maybe we remember more than others but you can just write it down yeah or like get there's even like apps or little notebooks or whatever but you can just like write it down and you don't have to do that for like you don't have to write down every single like lift weight you use i mean like you can but if you have like two or three each lift that you really want to write down do that and then the rest you can just like feel it out of course

you want to go to number three number three is my favorite one number three is actually my favorite one um i made a few tick tocks about this oh but my tick tock got deleted guys

Yeah, we'll see about that. I don't know, but my account's gone. Yeah, TikTok's not on my phone anymore. It's deleted. But if you're just like looking for my stuff, my account got banned. But anyways, learn how to wear your shorts properly because I bet a lot of you don't even know that the reason you're like, but my butt, it doesn't look as good as her butt or as big as her butt. It's because she has her shorts are on better than yours. And that's literally what it is. You have to pull your shorts down.

Sorry to get graphic into your ass crack. Yeah. You have to. You guys are probably like, well, that doesn't sound comfortable. It is comfortable. You don't notice it. You really don't. Like one thing I've noticed, too, like with the athlete shorts where a lot of people will like, you know, tag me when they get them. They're like, but Sam Taylor looks so good when she wears these. Like, why do I not look at it when I wear these? Like these shorts are supposed to magically just make my butt look good.

You got to pull them up. You got to put them in the ass crack. Yeah, someone commented when I did it with the Nicki Font shorts. They were like, why can't they all just be like the right length like Alphalete? I was like, girl, you still got to pull the Alphalete ones into your butt. Yeah. Like every pair of shorts needs to be pulled into your butt. And you might be like, guys, what about leggings? No.

No leggings. Don't wear them. Throw them in the trash. Wear shorts on leg day, people. Shorts on leg day. Shorts on leg day. You'll see the gains. Who cares about like the cellulite that you're seeing and shit? Like I have been noticing that more like in my videos and stuff. I don't give a rat's ass. I'm sorry. I swear a lot. But like let's be real here. Like

Would you rather see like the definition in your quad off to the side? I would like that is I love seeing that. Like when I'm. Oh, my God. It's so hot. And you see the definition. Yeah. You're like, oh, I could probably see it through my legs. No. When you wear shorts. Oh, my goodness. It's game changing. Game changing. So. And your hamstrings, too. Yeah. Learn how to wear your shorts correctly because that'll probably boost your confidence a ton. And yeah.

in pictures grow your ass like five inches yeah so that's that's really that's really the game changer because i bet your favorite instagram model that looks like her butt is so big

yeah it's probably just her shorts yeah i know i i mean i am kind of working around walking around with a dumpy all day but yeah it's not like it's not there it's just it's just exaggerated a little bit a little bit a little bit i'll give myself a little bit of credit no yeah it's definitely there i'm not saying i'm not saying catfish is hell i'm just saying give it a little little like a push-up bra yeah a little oh yeah that's perfect yeah it's like a push-up bra okay cool

All right, let's go into number four. Number four, baby, it's creatine. Oh, yeah, baby. We already talked about creatine. I obviously haven't been taking creatine for a while now just because I've been traveling. That's the worst excuse ever. I wish I've been taking creatine. But ladies, if you are not taking creatine, do it. I did it for probably the first year and a half of training during the newbie games. And I promise you, it works. It does its thing. And, you know...

I know it gets a bad rep, creatine. You know, I know a lot of parents will probably tell you when you're, like, younger or whatever, like, oh, my God, don't do creatine. It's a drug, whatever. Hopefully that nonsense kind of comes to an end soon with parents because I know my parents did that to me. But creatine is one of the most researched supplements. I think it is the most. Yeah. Yeah.

Like not even one of. I think it might be the most. Got you. Yeah, so I've already said this before, but like basically to like explain how creatine works, you know, you need to be taking it 24-7. So even on your rest days, I know there are people out there that do say they don't take it on their rest days, but I would recommend taking it on your rest days. Just try taking it around the same time every day so that's why it's in your system 24-7.

Taylor, like she mentioned, she has the capsules, but you can also do the powder. We recommend monohydrates. That's just personally the one I've used the most and seen it affect my body in the best way. You know, no like breakouts, no bloating, maybe just a little bit of retention of water, but that's it.

Yeah, do you have any comments on that? Yeah, I mean, I didn't – when I first took it, like, my strength, maybe it was, like, placebo effect because people were like, it doesn't kick in that fast. And I was like, look, guys, I started creatine, and the week after, my bench went up, like, immediately. And they were like, it doesn't work that fast. I was like, look, I don't know, but something happened. So, I mean, I did have a good experience with it in terms of the gym, but like I said, I stopped it pretty quick. So I don't really have a lot of personal experience to say, like,

how much it worked. Like, you took it for way longer than me. But like I said, I'll keep you guys updated with

with my journey with it, but I mean the amount of people that I've seen post they're like Transformations and whatnot. I'm like dang. I should really give it a second Yeah, and it also doesn't hurt to try right you mean like what is there to lose right? Maybe you don't have like the best side effects from it Which is like very rare. I'll be honest. It's very rare You need to obviously make sure you're drinking your water and you make sure you're drinking down a water per day Because it will hold on to water

But other than that, like, just stop. Yeah, you can give it a try. Like, if you know something going on, you just stop. And then, you know, it will maybe take a little while for maybe like that breakout to go away or like the bloating to go away. But you'll go back to normal. So try it out. And now we'll kind of work our way into number. What is it? Number four or five. OK, so we're on to number five. Yeah, I know. It's kind of the same thing. And that's going to be your protein, my friends. I know we talked about, you know, being in a surplus, but you can't be just in a surplus eating those carbs and whatnot. Right.

and not be getting that protein. Protein is one of the most important macronutrients when it comes to building muscle. So you got to make sure you're getting that in there. I don't remember if I have the exact equation on my phone, but I know people always say to make sure you are getting around like one gram per body weight. I don't necessarily think that's true. I definitely think you got to put into consideration your body fat percentage. But obviously anywhere from maybe like 0.7 to...

one full gram per body weight um but obviously listen to your body too if you notice you're you feel like you're having you know what you think is a good amount of protein and you notice maybe your digestion is not completely on track lower the protein intake it just may be that may be the issue yeah that's really important your body fat percentage is really important when it comes to one gram per pound um obviously like um we've said one gram per pound per one gram per pound before because um our audience like we've said on this podcast a lot of time is primarily um

girls who are really struggling to gain weight you know really on that smaller side like trying to put on put on body fat so they could use the one gram per pound but let's say um i have the equation right here oh you have the one minute off yeah i found it it's in one of my um instagram posts um so i'll just read it off so if you are thinking you are around 15 to 20 percent body fat you can have around 1.1 grams per um your body weight and then if you think you are 21 to

30% body fat, you can have around 1 gram. If you are 31% to 35% body fat, you can have around 0.9 to 1 gram. If you are 36% to 40% body fat, have around 0.7 to 0.8 grams.

oh my god sorry per um a pound and then if you are 41 to 50 body fat have around 0.5 to 0.6 um grams of protein per body weight right i feel like most women wouldn't really need to be eating over like 160 protein 170 protein yeah i mean like i mean like for the most part though like

um just listen to your digestion for the most part because like there's some dudes that we've been with they're like my protein's like 280 i'm like bro what no yeah crazy marshall marshall cruz yeah i was like how do you eat that yeah right i could never i could never that's another thing too make sure you are having your protein like

Spread out throughout the entire day. Don't sit down and have like 100 grams of protein in one sitting. Like try to have anywhere from like. Bro, I'm about to call out like all the boys who was saying they have like six scoops of protein at once. Oh my goodness, who was that? I think it was Michael.

Was it? I think so. It definitely was. Look, if you're on that Houston trip, calling you out. Oh, yeah. Wait, no, it was. Yeah. And he was saying how he has like, oh, my God. Like literally six scoops. Six scoops of protein. Yeah. I was like, that's horrible. Oh, my God. I literally throw up. I'm like, do you go to the bathroom in the morning? Do you go to the bathroom? I need to know. Do you have a regular poop cycle? Be honest. Anyway, yeah.

So obviously, you know, there is vegan protein powder. There is whey protein powder. Do whatever is going to help you hit your protein goals day to day. It helps promoting protein synthesis. Oh my God. And in your amino acid levels by helping promote lean muscle and boosting that metabolism, baby. Yes. And for those wondering, because I get comments since being vegan about protein all the time. How do you get your protein in? Do you think you could be vegan without protein powder? Guys, I use protein powder.

once a day in a single serving. Some days, like I've had, I haven't even had it. I posted a YouTube video, what I eat in a day, no protein powder, and I had a protein drink, but I realized I actually went over my protein that day. So I actually could have swapped protein

that shake for another snack because I actually went over my protein by about 15 grams and the shake was only 20 grams so I could have swapped that out and had zero um processed like artificial like protein powder that day I literally realized that I was like oh my god I didn't even need that shake like could have swapped it for something else super easily but

Yeah, I only have protein, like, a scoop of protein powder once a day and not even every single day. Yeah. I mean, if you're going to have it twice a day, that's totally fine, too. No, yeah. Because it is very cheap. Like, think about it. It is very cheap. If you get a, you know, like, tub of protein, it's what? Like, around, like, maybe $40 at max, depending, obviously, on servings per the tub. And if you were to go to the store and get maybe tofu or chicken, it's going to range anywhere from, like, $5 to $8 per, like, one little, like,

container of it so when the math adds up at the end of the day if you're like a college student on a budget like who cares if you're having two servings of protein a day yeah I'm glad that we like are two people on this podcast to like like check each other cause like I didn't mean that you can't have two a day I meant I meant like as a vegan people think I like

like live off like vegan protein powder and that's not the case like if you're like i want to hit my protein but i want to be vegan and i don't want to have like so much protein powder you don't need to yeah you don't need to at all no of course um do you do whatever works for you and your body and just listen to your body yes end of the day let's go number six hell yeah number six don't over train legs not every day is leg day no not every day is leg day okay let me tell you having two days of rest in between my leg days game changer yeah

Game changer. When I was doing legs, upper, legs, upper, I could do it in the beginning because I was fresh. I was new. But now that I really know how to push my body to its limits, because I just think a lot of people in the beginning, you don't really know how to go hard. You think you're going hard, but you don't know how.

your true limits yet like i'd probably dumbbell squat with like a 50 pound dumbbell i could have dumbbell squatted with more than 50 pounds but in my head that was like this is good but it's like you probably could have grabbed an 80 yeah you could have grabbed like an 80 and 90 and now i know i could pick up like the 150 yeah so i know how to push myself now so once you get to that level where you're like okay wait my leg days i'm going hard give yourself those two days of rest in between three even depending on your split but

don't not every day is like day you do not need to be hitting glutes like five times a week agreed that doesn't does not need to be happening especially you know your body is going to need that rest so when you're overtraining it's just like when is your body going to recover you know yeah so two days has been great for us um obviously if you want to do maybe like if you wanted to do three days maybe do like a full body day like because i know a lot of people can't necessarily get into the gym like

six days a week like we can and maybe you want to make sure you're hitting your every muscle group maybe

twice a week and that last day can be a maybe a full full body who cares right so yeah the way I've been doing is I'd have my two leg days and then um I made the decision to switch so I was always always dead lifting on my back day and I was like you know what I'm gonna deadlift on my back day and do back and hamstrings and just do a little extra hamstring accessory work nothing too crazy nothing like pushing my limits but I just deadlift hip back and then do a few hamstring

accessory work things curls hyper extensions just to give myself a little more volume with legs throughout the week because i felt like i i needed it but i thought a whole nother leg day was a little bit too much so that was like a good balance like for me yeah we can work our way into number seven because that also can kind of rant on to with training

Do not do excessive cardio. I know people love their runners high. They love getting the sweat in, but I promise you, you want to take all that food that you're eating and put it towards your heavy lifting. You want to make sure that is going straight to rebuilding and focusing.

focusing on a very good lifting session if you are you know doing extra cardio you are just burning through extra calories that your body is going to need to eat and you're just going to be making up for like you know the food you're eating day to day so if you feel like you know you've plateaued with your progress and you're really wanting to grow the glutes cut back on the cardio um you know you can do something as small as maybe just hitting your steps during the day hitting like a

5k steps a day just have a little goal for yourself if that's something that you're like i still need to get my body up and moving during the day because i sit in an office desk all day that's fine but you know you don't want to be doing like the excessive like cardio where you're getting your heart rate up really high into like the 140s 150s you know do some 40s and 150s is high why yeah i live for cardio for consistency cardio when you're doing when you're lifting like oh you're gonna have like

your heart rate's gonna get up but you i was like i haven't done cardio in so long so don't ask me anything about how to do cardio because i do not know but i was gonna say when i live some of this from georgia because i was talking to georgia last week but look yeah i haven't done cardio in forever or trained someone in forever so i'm out of the loop with cardio don't know anyways but um i feel like when i'm lifting my heart weight's always like 170 180

No, yeah. And then it just drops, though, because you can't maintain that forever. Yeah, true. You can't maintain that. You're right. But what was I going to say? And it's like there's a difference between like doing the stairs or an incline walk for 20, 30 minutes versus literally running into your running your body into the ground, doing stairs for an hour.

Yeah. Like, that's very different. Like, there's a difference between doing little sprint intervals after a leg day versus going on a 10-mile run. Like, so you have to know what's, like, too much for you and what's, like, really just excessive and not necessary because you don't want to be... Like, if you look at a long-distance runner, like...

Like, look at the body types. Like, the evidence shows. Like, a long-distance runner has, like, smaller legs, smaller glutes because that's just what it does to your body. Like, because you're running so much. Yeah. So, that's it. And then we can go into number eight. Number eight, baby. Stick to the basics and listen to your body. Taylor's quote when we were writing this down was, quality over quantity. Yes, ma'am. Yeah. So...

Do you want... I don't know. I mean, like, obviously stick to the basics. You've heard us say this a million times. I feel like we don't even have to, like, go into depth about that. Don't be doing crazy, random, stupid stuff in the gym. Do your squatting movements, your hip hinge movements. Yeah. Like... No, literally. Like, do your single leg work. You don't need... You're thrust in. That's it. That's all you really need to be doing. Okay? You don't need to do anything crazy. No...

I don't know, Smith machine. You don't need to be doing that, okay? People do it on Instagram because it looks... It's eye-catching. Why is that girl, like, twisted all over in the Smith machine doing, like, the single leg...

Like, you don't need to be doing that nonsense. And then listen to your body in terms of, like... You're going to see so many TikToks about, that's the most optimal. That's the most optimal. Like, don't do barbell RDL. Do which one you will be consistent at. Yeah. Because that's most optimal for you. The one you're going to do when, like... Maybe your gym, even. Maybe you're like, damn, people say...

barbell RDLs are better than dumbbell RDLs. Yeah. Taylor and I were literally in the car the other day and we were both talking about RDLs because I don't know if it's because we wanted to work out together or something. I don't know. She was like, I've been loving my dumbbell RDLs but I was like,

But I've been loving my barbell RDLs. She's like, well, I feel better, like, in the dumbbell. But there was a time that you told me you liked dumbbell better because I was very into barbell RDLs. It's because my lower back was hurting and I didn't have a strong core. I was so into barbell RDLs. I just didn't have a strong core for it, so I had to work on that. But, yeah, we were both, like, arguing over the fact that... Not arguing, but we were just, like, both, like, going... I just, like, oh, I like that better. Banstering back and forth about, like, well, I feel it better in my...

Like I feel better from dumbbell And I was like well I feel better with barbell Like I don't know It just goes to show that like Everybody's body is different You know even squat That is the best example possible Every single body's

Every single body is going to be different when it comes to form with a back squat. Maybe you have to open up your foot placement a little bit more than the person next to you. Maybe you have to do a high bar and the other person needs to do a low bar. You have a longer torso, shorter torso. The list could literally go on as to why there is no perfect form for a back squat and it's going to vary from person to person.

Right, and what I was going to say too about like the different exercises that people are going to tell you are better than the other, it also has to do with your gym. Like I see things about like quads.

If you don't have a hack squat. Yeah. And then someone will be like, be like, oh, here's a hack squat, like, substitution, and it's like that, when the landmine in the corner, you know what I'm talking about? Yeah, just barbell back squat, bro. No, just front squat. Like, just front squat. Like, that is so much more effective than, like, doing the substitution that you see someone else. Do the basic stuff, I promise you. Like, the subtle difference, let's say, because the RDL one is, like, a good example, between the biomechanics of a barbell RDL and a dumbbell RDL. Yeah. Hard,

How much is that? If you are going hard and using your progressive overload and eating enough, I don't think the difference would be getting you. It literally would not do any different. And if you're having fun, that's another thing we cannot stop preaching is if you're having fun doing that exercise, do it. Just because someone on TikTok says, that's not as optimal, don't do that. Like,

just do it you know like at the end of the day who cares like i was doing rear delt flies and i posted on my tiktok and someone was like someone was like slow down those reps you you're rushing through it like that's not even optimal i was like well i feel it in my rear delts so i'm gonna keep doing it like i hate the slow and controlled nonsense because yes there's a time and place for slow and controlled but what's wrong with training your muscles for like power yeah like

if I'm like shoulder pressing like kind of fast people like control why what if I want to train my muscles to like why can't I train for like power and speed with these 30s like why do I have to do slow controlled like I just find that slow control thing so weird I'm like not everything has to be slow like there's no reason agreed agreed yeah

all right okay yeah um after that one oh and the quality over quantity we like there was like three things in that list don't do 20 million things on your leg day do four to six yeah facts um and train them hard that's four to six exercises it could let's say four you can take a full hour to do four leg day exercises and if you can't

take a full hour to give you all the four leg day exercises you're not training hard enough yeah another thing too is don't be in the gym for three hours i know mentally sometimes you may need it but you can easily have a killer workout in 45 minutes and be yeah like exactly if you're a rush for time stick to the basics get in and out in 45 minutes you'll have that that amazing glue pump if i post a workout i'm like back squat reverse lunge i'm making stuff up hip thrust

uh like single leg rdls okay i post that like four things and i'm like that took me an hour if you're like i can get that done in 20 minutes you i take 20 minutes to squat yeah like i take 20 minutes just pushing my back squat sets so just be be mindful of that

um number nine we're almost done rest and recover so yes we already touched on that not every day is leg day but also not every day is like lifting yeah in general take those rest days be a lazy couch potato people always ask me like what do you do on your rest days nothing nothing i literally wake up have a lazy morning eat my breakfast eat as normal that's another thing eat as normal i eat just as much as i would on my um my active days and then i'm like

And I just go to the grocery store, hang out. You know, you need those days. It's not always about, like, I need to get up and moving. I need to, like, make sure I hit my step goal. I need to make sure I close my rings. Like, hell no. Yeah, and something that I've – I used to talk about this a lot. I don't really talk about it anymore, but –

When you're hitting legs, your upper body is being used to like, like you said, your lower back would hurt in an RDL. You're using your grip a lot. Like when you're, let's say, doing a deadlift, there's some tension in your back, like setting up for a squat, like your shoulders, like a front squat, like your upper body isn't just like totally at rest, even picking re-racking weights. Yeah. Like your body's being put under stress, even though it's leg day. Yeah.

there's stress being put on a lot of your upper body and you would never want to get like a shoulder injury could like take you out of a lot of like leg day stuff you probably couldn't barbell squat if your shoulder was messed up you know so it's like you need to fully let your body rest to give you i mean if you're low if your back is messed up say goodbye to leg day yeah exactly that's another thing too like this is so off topic of like the whole like the one to ten but like

If you are experiencing lower back pain, make sure you are really prioritizing that and, like, figuring out what's going on and causing those things. Obviously, it can be poor form. It can be a lack of a strong core. It can be so many different things. So just make sure you are, like, prioritizing that first. Obviously, you are going to experience some lower back pain. But, like, if it's to the point where you literally can't move or...

Make sure you are looking into it. Yeah, because there's a difference. I get asked all the time, like, I did deadlifts for the first time and my lower back hurts the next day. If you're sore, that's normal because deadlifts work your lower back. So soreness the next day in your lower back is perfectly normal, but you have to know the difference between pain and soreness.

soreness because no matter how good your form is with like a deadlift, it literally does work your lower back. So yeah, you're going to be sore if you've never done it before in your life. Yeah. For about two months, I would say I was doing just,

literally five minutes of ab twice a week and that lower back pain went away so that's just something to keep in mind you know if you feel like you have a weak core prioritize that you can't always neglect um abs unfortunately unfortunately yeah even though we do yeah anyways do as we say not as we do yeah do you have the next one yeah

booty bands throw them in the trash throw them in the trash don't spend money on them you don't need them it's a money grab guys it really is it's literally a money grab there's no you don't need them i don't know what else to say like i don't i know you're probably attached to it and i get it like you think that putting it around your knees for every exercise is doing the most it's just like not at all if anything it's probably taking away from weight

They could be adding because you're focused on your booty band and you should just put more weight on the barbell. Yeah. I think like that's another thing too is like it's such a controversial like topic because so many people now like

even back then like so many people are just using the booty bands and i know people may take that to an offense but i promise you once you start to wean out of using it because i was one one of those persons persons my grammar is so bad but i was one of those people that used to use it 24 7 like glute warm-up in my hip thrusts in my back squat and then like i would do a burnout with the big

the band after my workout like if i didn't go to the gym with that band like i wasn't having a good leg day so if you can wean your way wheeze yourself out of that is that even a word i promise you you will start to realize hey i actually didn't need that and i can have an effective warm-up and cool down session without the bands i saw someone post oh my god i forgot who it is i wish i can give them a shout out i forgot who it was but they were doing like cleans

with a booty band around their knees like back in the day like they were like oh they were like making fun of themselves i know i thought you were like saying like no it was them being like back in the day yeah like back in the day like oh my god like bruh like what was i doing and i'm like it's just so funny because we really thought we were like doing something we were doing the most like cleans with the bands around it's stuff like that that it's like you just don't know

I promise you. Like that day it was, it was a throwback. Yeah. And I don't, I also don't want you guys to think that we're judging anyone that's using them. We're judging the industry of booty bands. Yeah. Yeah. Yeah. It's not your fault. Yeah. Like we were trying to educate you to realize that you don't need them. Like if you're listening to this and you're like, Oh my God, are they making fun of me? I promise you we're not. We're just trying to educate you in a way where we want you to realize that you don't need them. Exactly. I don't care what you're doing in the gym. Like if you get there, I'm not looking at a girl in the gym using a booty. I'm like, Oh my God. If you're doing,

booty band kicks on the Stairmaster, I'm not like, she's dumb. I'm like, whoever instructed her to do this, promoted this to her, they are the problem. Yeah. Like, you doing it in the gym, I...

literally couldn't care less exactly you got here i'm like yeah literally but like it's more so like damn that like industry of like toning women and like blah blah blah like that needs to end i don't care what you're doing in the gym i couldn't care less yeah of facts facts i'm just happier there yeah so i hope you guys enjoyed that because that was our 10 right yeah that was 10 you better write that down in a notebook i'm kidding were you taking notes

No, but honestly, I feel like a lot of this stuff has been repetitive in a way, whereas we've done full episodes about it. So if you want to learn more about progressive overload, we have an episode about that. If you want to learn how to... Tracking your food and your carbs and your protein. If you want to learn how to structure your workouts, we have a full episode on that. We have so many episodes, but I hope most of you have listened to all of them. But I know we have people that have just jumped in to starting listening to our podcast. So make sure you go back, check them out.

because there are really good ones with a lot of helpful information, more detailed than this exact episode. But, you know, I hope you guys learned quite a bit and you can take all of this and really focus on getting that juicy dumpy by the time summer rolls around. Okay. Yeah. So pull your shorts up your ass, make a protein shake and throw your booty band in the trash. And take those booty. Let's do it.

In the mirror at the gym. Oh, yeah. Flamingo pose. Flamingo pose. Literally my pose. If you guys do that pose, please tag me in it. Like, let's get this into another trend. Just like the shorts on leg day. Should we make merch with a flamingo on it? Yeah, we should. Flamingo merch? Yeah. Leave a comment. Leave a comment. Let us know. Leave a comment, flamingo merch. That would be hilarious.

Alright guys. If you guys ask you, you get it. I also, actually I kind of want to say this because I didn't say this at the beginning but I do want to say I know, I really hope a lot of you guys are still listening to the very end. I'm sure most of you are but I just want to say a big shout out and thank you to each and every one of you that have reached out to us this week. I'm sorry if I'm not able to get back to everyone's messages but I promise you I see them. I love you and I appreciate you and I'm

the amount of you that have messaged me is so shocking like it really is and it makes me want to continue to do what we're doing and that is why we have not missed an episode so yeah oh my god i'm actually kind of mad we didn't say at the beginning i was trying to like totally forget about this whole situation so i didn't even think about it but yeah guys i tried to respond to every single one like and i think i did like but it got to the point like at first it was easy because there was a lot of negativity so i only had like a few and i was like yeah thanks but then just

The overwhelming amount of love, of support was like...

like if i wrote back like a thank you or something just know i like i really really really meant it like i i really really took it to like took it to heart and appreciated it it did not go unnoticed yeah and another thing too is like you guys aren't just like a number to us or anything like that like there are some of you guys that i was legitimately venting to in my dms like i just i literally just felt so safe talking to some of you guys and i was like

I was like I hope you don't find this weird but like I am like just gonna let you know like what's been going on with like my fucking panic attacks right now like like I just feel so safe sometimes talking to some of you guys and it feels good because it also you know it helps you guys realize that we are human too we have emotions but also at the same time it helps us realize that like there is more to this world than just like this little bubble of a phone that we're consuming like and not even the bubble of a phone the bubble of the

fitness community inside the phone yeah it that's even smaller yeah so like when i get to actually genuinely talk to one of you guys i'm just like wow like i wish like i could see you in person but i obviously can't because maybe you're across the country but like it just it really it's it's something that i can't even express to you guys but i we really do appreciate it yeah like really from the bottom of my heart and i also just wanted to say like

um in any situation if you've ever found yourself found yourself being one to leave a hateful comment toward anyone anyone online just like really think about it before you do it um

The internet is a very scary place when it's coming from hundreds of thousands of people. And if you just think about it, like, would I say this to their face? Do I think they really deserve it? Or is it just, like, funny? Just really think about it. Yeah, like, don't hop on the trends just because you think you're cool. Like, cyberbullying is a real thing. People get really affected by it. People's mental health crumble in seconds. It's really not a joke. And if you're ever, like, with your friends and, like, they're doing it, I think you just try to, like...

One thing I like wish I could do with my platform is just end that. Which I know is impossible. But like if I can just switch one person's to mentality that like someone like Charli D'Amelio who like they're probably like oh but she never reads her comments. She might. And she might see it. And like if you think it's funny to leave something mean just don't do it. Yeah.

I could literally like cry right now, but I'm not going to. But yeah, thank you guys so much for listening to this episode. I'm sorry if you want to tea this Friday, but not what we're doing. Not what we're doing. But thank you so much for listening and still being here and supporting and sending all the kind words. Yeah. Love you guys. You guys changed our life and continue to do so. Thanks. Okay, bye. I'm going to cry now. Bye.

Very, very, very.