hey guys welcome back so about a month ago I uploaded a video where I did 100 glue
bridges every day for 30 days. In that video I share my results and also ask
you guys to try it out and let me know how it went. So in today's video I'm
gonna get into your results and also address some of the issues from the
previous video. So let's start with some of your results! Thank you to everyone
who send in pictures and videos, I love looking your progress photos, you
guys are doing amazing! some of you have gained over 1 to 2 inches over the 30
days, that's insane! For example Eva Ostir, she gained 2.3 inches over 30 days
and Leslie Muse getting about one and a half inches and that's pretty amazing!
So I wasn't really sure how I was gonna share everyone's result because there's
so many of you guys and I can't just talk about every single one of your
results so I've created this form so you can put in your day 1 measurements and
your day 30 measurements and it'll just show up in the chart like what your
growth is and I think that's pretty cool because everyone's result is gonna be in
there! So you can check out that link in the description box! Key in your
measurements and yeah see everything happened in real time! So I've added a
couple of results here but there's over 2000 comments and I can't go through
every single one of the comments I just don't have time for that and also some
of you guys said that you have grown over 1 or 2 inches but didn't actually
share your measurements so I can't actually enter that for you guys. So if
you're watching this video please do share your measurements in that link in
that form so everyone can see it share the love so now let's have a look
at what we got here. So from this small sample size, 7 people
have grown one and a half inches in their booty, that's mind-blowing and one person
has grown about 2.3 inches over 30 days that's insane! I wish I grew 2.3 inches
in 30 days! On the other hand one person had no change at all and one person said
they lost an inch, while the rest saw about an inch grow which is really
really good, which is what I got. There was also one person I came across
in the comments saying that she tried it for two weeks but gave up because she
didn't have results. I guess it's really interesting to see everyone's
results and everyones results is a little bit different but once we get a bigger sample size
once you guys start submitting results we have a bigger sample size you can see
the average and see what this challenge helped achieve so yeah check out the
link in the description box so we can look at this together as a whole that's
super exciting! I can't wait to see everyone's results so yeah, check it out!
so now time to address a few things from that video. Did you only do this and
nothing else? When I did this challenge I did it in addition to my regular
workouts, so no I didn't do this on its own only. I said it in that video and
also reply to some of you guys in the comment section as well, but I do
understand that some of you guys might have misunderstood it. It can be quite
challenging to like condense everything all the information in a 5 minutes
videos. I did mention that it was an experiment and it was a challenge
and I wanted you guys to do it with me as a fun challenge together and see what
what we got here you know I mean hmm and the results look pretty good so far
honestly I'm impressed! But I get it if you're new to my channel you think that
I don't work out at all and this is all I did, but no, this is not all did, but
again I'm not saying that this won't work for those of you guys who are new
to working out your booty, and let me explain. If you're new to working out you
probably see great results or no result at all because you don't really know how
to activate your muscles or you know how to activate your muscles and you see
great results because it is something new to you and your body is responding
to it well or you can't activate your muscle and didn't see any growth at all
and for me if I were to just do glute bridges on its own it probably wouldn't
work but for me. It did work this time because I did it on top of my existing
workout routine the point of this challenge is to challenge yourself by
introducing glute bridges to your existing routine and see whether this
additional glute bridges has an impact on the growth on the body. So if I want
to take out my usual routine out of the equation it wouldn't be a fair
comparison anymore because I've been training for a while now. Just like a
mathematical or statistical model your base model has to stay the same and
you're just adding a new factor on top of this and our new factor today is
glute bridges, so we want to see whether this new glute bridges has an inpact
on our growth and everything else stay constant, and that would be a fair
way to figure out whether this challenge actually works but realistically it is
hard to keep everything really constant obviously because sometimes we worked
out harder, sometimes we eat more, sometimes we go out and have something
else and it's not always gonna be like, we don't live in a you know like a
completely constant world, but if a hundred people were to submit the result
and 80 people see a great growth in their booty, then that say something
doesn't it hmm so all these girls who did the challenge
who have grown over one to two inches over the 30 days I'm pretty sure they
did on top of the current existing routine. The way I see it a challenge
like this helps people who barely work on their glutes to do something new and fun
just you know something out of ordinary so if people are working out more I
think it's a win and it's not like I'm selling you a $90 PDF transformation
miracle cure or what not. There's only so much I can say in that five minutes
video. So now, how to make the most out of this challenge? so if you're trying out
this challenge and you want results my advice is to really engage those glute
muscles those butt muscles when you're doing the exercises. Mind muscle
connection is so important when it comes to doing any exercises the most common
mistake when you're new to working out your glutes or doing glute bridges is
that you don't really know how to activate your muscles so sometimes
people are activating more of the hamstring or the quads so the key is to
make sure you're really thinking about your glutes you know focus all your
energy on your glutes and relaxing every part of your body. Just focus on the
glutes and squeeze that butt, squeeze it real hard! Your butt cheeks should look
really tight and squished up it's not gonna look pretty guys. If you don't know
whether you are engaging your butt just touch your butt when you're doing the
workouts you can feel it squished up like yes literally squeezing your butt
and once you have gotten used to activating your glute muscles and
engaging your glute muscles you can start doing some resistance training
with a little bit of weight dumbbells or barbells and whatnot or
just resistance band, like you know you don't have to start big start small, take
little steps you'll see great changes and when it comes to your food intake
you've got to make sure you eat enough to sustain that growth. You know you're
working those muscles you gotta grow it so eat enough to grow your muscles, have a
balance of carbs protein and fat to help with that definitely don't go on a
caloric deficit diet it's not gonna really help to curl that muscles and
also don't do it with my flat belly program because they are both targeting
different parts one is trying to lose weight and the glute bridge challenge is
to grow your glute muscles. So rest days do we need them? so you should include
some rest days especially when you're doing some heavy resistance training
you're gotta let those glutes rest because they're gonna be sore and you
want them to grow and your muscle grows when you're resting the reason why I've
put together that challenge is because a hundred glute bridges it's not very
intense for me. Bodyweight workouts generally are not
very intense for me anymore but in hindsight I should have made it more
clear that you could rest for one or two days when you need it and some of you
guys that gave the updates did have some rest days too, So yeah feel free to
take some rest days if you need to. So what results to expect? will this really
work? it really depends guys as you can see from a chart some people saw a
really positive growth and some people didn't see a change at all but most
people that have reported back have seen great results so if you want this to be
a fair comparison assuming you know for a fact that your usual routine has not
helped you to grow your glutes in the last couple of months then add this
challenge and you can see what the actual result is, and if you grew then it
helped! So for example Nicoletta here she grew almost two inches and according to
her she normally does weight at squats maybe once a week which is her normal
routine and she's assured that the growth didn't come from that so why did it work
for her? so this is something new to her routine and her glutes are reacting well
to it so if you have been doing a workout for a long time and if you
haven't seen much changes it's because your body is used to the routine and
also you don't always need the heavy weights to grow your booty, obviously
it's gonna really really help but there's the fast twitch muscles and also the
slow twitch muscles and you gotta train both ya know, you gotta train both
You gotta progressive weights obviously you gotta lift heavier and heavier over
time but you don't have to like go all out in one go you know I mean but if
you're stuck for example if you have been doing 150 kilos hip thrust you're
not seeing much growth anymore maybe you should change it up, maybe that's a sign you
should change it up a little bit sometimes you know! And hence why the
glute bridge worked for me because I changed it up and again I didn't know
whether it would work because I'm so used to doing like resistance training on my
glutes I've been training my glutes for two to three years so that extra one
inch was a surprise to me as well! So how long does it take to grow that bootay? It
took me years to get from 31 inches to where I am right now but first year I
wasn't really like focusing on it I was just doing some leg workouts, some squats
some lunges I wasn't even doing any glute bridges or hip thrust yet, so my first year
I train my legs or glutes just once a week sometimes two times a week if I was
doing great I was taking it easy I was not stressing about it it was just
like something new to me and on the second year I started focusing more on
my glutes you know doing more glute activation exercises and you know hip
thrusts and all of that, and I've shared that on my channel as well so you can
check it out. That's when I grown another two inches, for the first year I grew
about one and a half to two inches as well I think and second I grew another
two inches, and I was really focusing on it so I ate more I was on surplus I was
pretty much bulking up and yeah it grew really well I was really happy with the
results and I wanted to just stop right there I didn't want to grow anymore I
didn't want to bulk up anymore... but you say you want Kim K's big booty, "who
doesn't want to have a round tone booty like" big booty... I WAS BEING SARCASTIC.
so yeah I guess it took about one and a half to two years to get to 35 inches so from 31 inches to 35 inches so
it doesn't take that long but I was just taking it really easy but I guess if you
really go for it you could definitely see a growth obviously it is still
possible for me to grow my glutes bigger if I want to but the effort gets
exponentially more difficult you gotta eat more, you gotta train harder
and I'm just not really into that right now. Anyway that's all I want to
say for today's video shout outs to everyone who completed the
challenge and thanks so much for sharing and for those of you guys who are still
in it, we're still halfway there, keep going I can't wait to see your
results and yeah don't forget to smash that thumbs up button subscribe and turn
on notifications, and I'll see you guys in the next video!