#FBOOTYBANDS |What you SHOULD and SHOULDN'T do 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. Hello, guys. What's up? Welcome back to another episode. We're so happy to be recording. Guys, if you're listening to this, just know if you love the podcast, things are about to get just so much better. Yeah. So make sure you are following us on Instagram.

Make sure... I don't know if you can follow... Oh, yeah, you can on Apple. On both platforms, whatever one you have, follow so you don't miss it. Turn on the notifications. Just putting that out there. Want to make sure you're getting all of the info. Also, the Instagram, too. I know we did a giveaway this week, so it's kind of too late. If you're listening to this now, you missed the giveaway.

We will be doing more, like, coming up. So make sure you're following the podcast page so you don't miss them. Yes, and it was a good giveaway. It's so weird because we're talking about it like it's over. Yeah, but it just started. But, like, we just posted it. Yeah. But it's over when you're listening to this. It is literally... I'm pulling up the picture so I don't forget something. It is just, like, the staples that we have in our kitchen. We've got protein powder, energy drinks, protein bars, sour strips. Like...

Like, we probably saved you on groceries. Like, we probably took $100 off your grocery bill. More. Yeah. Way more. So that's super fun. And yeah, they'll even get better. Like, they'll just get bigger and better. So you've got to make sure you're following. Just wanted to throw that out there. Shameless plug. Of course. But life lately. So it's funny when we record earlier in the week, because I'm like, well, we just talked. We literally just had this. We just talked. But, um, so...

The newest thing in my life is I'm reading again. And I love it. I literally feel like it makes my mental health, like, ten times better. I love it so much. I'll be posting about it and, like, tagging the books I'm reading. I'll probably make a story highlight that'll probably keep me accountable, too. Can I just, like, mention that the other day, guys, I had no idea she was reading. Like, I didn't know she, like, started this, like, new habit of hers. I go into her bedroom at, like, 9 o'clock at night, like, say something. She's sitting in her bed with...

with a book wide open and my jaw drops to the ground. I'm like, are you reading right now? And you just look at me like, yeah. I was like, oh my, good for you. I could never. I read, guys, I used to hate reading. I only didn't finish it last night because I had a headache and wanted to go to bed. I finished this book in less than a week. Like I have a few more pages left. In less than a week. I've never done that in my life. I've never, I read a hundred pages in one day. I'm really proud of it. It's a really good book.

It's a really good book. I'm not going to go into like depth of what it is or what it's about, but I will talk about it on YouTube and I'll post it on my Instagram stories. And like I said, maybe I'll be held accountable because if you guys want to continuously come to me for book recs, that means I have to read.

So maybe I'll try to keep that up for you guys. You're the podcast and book plug. If you need recommendations, go to her. Don't go to me. I've gotten people come to me for like other podcast racks. I'm like, guys, I know I have a podcast, but I don't listen to podcasts. No, but you know what's weird? I'm not even a good rack because people are like, what are your other favorite fitness podcasts? I don't listen to fitness podcasts. Yeah, that's facts. I don't listen to podcasts about fitness. I'm like...

I don't listen to that. Like, I listen to other podcasts, but they're not about working out. Like, I'm like, this is the only fitness podcast you need. Yeah, this is the only one. It's just any others. I look at fitness and talk about fitness all day long. So if I'm going to like try to like escape in a podcast, I don't want to listen to fitness. Yeah, that's nice. So get that straight, ladies. If you want her or Rex, they're not fitness related. Yeah, they're really not. I also watched You.

Season three. We didn't really do much this weekend, though, guys. It was so nice. We didn't go out. Yeah, it was really nice. Like, coming back, so we went bowling, which is, I did a whole YouTube video on that if you want to watch Taylor be the worst bowler possible. It's actually really entertaining. It was fun. I literally made the vlog good content. Yeah. Like, not to brag, but I mean, it would have been boring if we both did good. Yeah.

So that is that. We did that on Saturday, but then we got back around like 6.37 and we just both like went to our beds. It was so nice. Yeah, it was really nice. It was like a... I know we have a lot to do. Like we have a lot to do work-wise. And if you go out Saturday, yeah, you have all of Sunday to like recover and like get back to normal. But I feel like then your Monday is even slow. Like it just feels good to like wake up on a Monday and just be...

so on top of it especially sunday like we did a lot of work on sunday too like i did edit a whole youtube video like i wouldn't have been able to do that if i was hungover yeah no slacking you're right for sure it felt nice it was nice to just relax yeah especially if like my body needed it yeah like especially my weekend i had last weekend i was like i went home and

oh yeah but yeah no so nothing in terms of like going out that type of stuff but we've been like we've been doing pretty good we went we had a great grocery shop yeah we did really good grocery shopping our meals this week are so different like we've been trying to like change it up in terms of like the meals we have because we stick to the same things and i'm just like sometimes i get sick of it so if you feel like you're in a rut with like your full days of eating or whatever just change it up i find other recipes i don't even

even get sick of it. I just feel like since we filmed so much of it, I'm like, I need to, we just talked about this, but it's like, I need to do something different. But I, have you noticed, I have not had tofu, rice, and like a vegetable in so long. Yeah, you haven't. Because I'm just sick of it. Like, I like, I just like, I just like the thought of it, like, even rice, like I'm riced out. I don't even have rice anymore. That's nuts. I love it. I just haven't, I'm just like, like I'll have it in the burrito, but you can hardly tell it's in there.

I guess. Yeah, you really don't eat rice in the vegetable anymore. I don't. Well, I'm eating that for dinner, but I'm having a salmon bowl. My tofu salmon bowl. Yeah, I will have that though. That's the only time I'll have rice. That's how I've been eating tofu lately is like the fake salmon bowl. Yeah. So good. So good. What else was I going to say? I ripped my pants today. She did.

Oh, my God, yeah. I literally ripped my pants. Yeah. It was so embarrassing because I didn't, like, so I was pulling up my pants, like, in the bathroom, like, trying to put them back on. Oh, my God, guys, I wish you could have heard, like, the tear in the bottoms because I thought it was game over. Like, I thought I wasn't even going to walk outside the bathroom. I thought, like, I was going to have to text Taylor and be like, please tell me you have an extra pair of shorts, which, keep it nine now, I might start keeping an extra pair of shorts in my bag because of greasy. That's actually not a bad idea because also you're just, like,

What if you spill something? Get your period. Anything. So whatever. It wasn't that bad of a hold, but I was doing leg day. So I was doing RDLs, bending back. I could have gone away with it so much easier if it was an upper body day, but it was leg day. Of course it had to be. And I just suffered through with a massive hole in my pants.

Yeah, no, that's actually, that's like funny. The day already wasn't going good anyway because my back, guys, I've been trying to program conventional deadlifts. I've only done them twice. Literally like the week before I went, the week before I traveled back to Boston was the first week where I was like really programming them. And then I couldn't do them when I was home because I forgot my belt. So then this week I tried doing them again. It was my second time.

Keeping the weight low, really focusing on form. I just, like, noticed, like, during one of my last, like, reps that, like, my back kind of was just, like, overpowering. And, like, the next day, two days later, like, my back hurt. So I was just like, I don't want to back squat today. So I was, like, in pain. So my workout today was, like, not back focused. Yeah.

But that's, I mean, a good lesson. Like, if you're hurt, don't, yeah, don't overdo it. Because it's like, your back tomorrow is probably going to be fine. And if you went heavy on squats today, you probably wouldn't have been, like, out for the week. Exactly. Like, when I, I was, like, totally fine with, like, the, like, weight and, like, everything that I was doing. But then, like, I could just feel it when I was, like, down at depth. I was like, you know what? I'm going to regret this. So I stopped. Yeah.

Very smart of you. Yeah. And then she came over and told me that she ripped her pants, and I was like, it's not your day. It is not your day at all. Not my day. You know what's funny? When I was, like, really embarrassed to be at the gym and, like, uncomfortable, if I ripped my pants, I would have left, like, in tears. I would have been like, this is the most embarrassing day of my life. Like, I can't believe it. And now, like, if I ripped my pants, I'd be like, eh. Whatever. Anyone got something I could...

Like, can I put something around my waist? All right. Like, oh my God, it was funny too. Cause luckily I was wearing like a pretty big, like oversized t-shirt. So I just kept every time between like reps, like I just kept trying to make sure like by shrugging my shoulders back to get it like as far back as possible. Cause I was like, God forbid someone just notices. And then they want to come up to me and let me know that my pants are ripped. And I'm like,

Well, I already know, but now you're making it weird because you're coming up to me and my pants are ripped. So that was that today. And keep in mind, guys, today's Monday. I don't know if Taylor already said that. Yeah, it's Monday. We don't usually do this on Mondays. Yeah. Guys, oh my God. Like, we have a manager now. We've already mentioned that, but holy crap.

We love it. We don't have to deal, like, so much more. I know it sounds like we're busy, but we have a lot going on behind the scenes that we can't share with you guys. But, like... I'm sorry. I'm sorry. We're not trying to tease anything. Oh, my God. I know. We're not trying to tease anything. It's not tea. It's, like, not tea at all. It's just, like... It's not tea. We gotta work. Like, the content doesn't just appear. Yeah. Like, it gets...

Work done. Just putting that out, okay? Just don't be pressed. Yeah. I had someone a little pressed in one of my Instagram lives that I don't share absolutely everything of my life. But that's that. Anyway, the manager helps us out a lot, so we are able to do way more than what we've been doing. We've been grinding our asses off and then a podcast. Yeah. No, but getting a manager, I'm so grateful for that team of people we now have.

It really helps us out. It's also just, like, we feel so much more, like, official. Yeah, official. Like, I feel like we just keep taking steps into, like... More official. Yeah. Oh, my God. Oh, someone just walked with their dog out there. And sometimes I forget we live in an apartment complex, and I'm like, a dog! And I'm like, oh, it's just, like, someone else that lives here. Also, speaking of dogs, guys, I think I'm actually going to get the dog. Like, it's official. Yeah, this girl's been looking at French Bulldogs. I've been looking at the dogs. Y'all have sent me your recs of where you've gotten your dogs, and I've been investigating, and there's this one specific company that...

that they said I could put like a deposit into for the next litter and I would get the first pick but I just don't I need to get back to me but if all works out Sam's getting a Frenchie and it just sucks because I want to don't we talked about both getting a dog okay and I'm like I could put it off but if this girl has a dog on a puppy like if you had a puppy I'm gonna be like hold down obviously I'd like see that like we live in the same place so it's not like

Like, we'd both take care of the dog. Like, I'd help you take care of the dog. You know what I'm saying? We could get the same litter dog. They would be siblings. I know, but I'm saying, like, if you get a dog, like, even though I'd, like, help you take care of it, like, I'd feel like I would, like, also, like, because I want to, like, the dog, I'd still be like, well, now I need a dog. I honestly cannot wait to just have a dog, like, shitting in the kitchen.

Like, looking at him, just like, oh, you silly boy. I don't know if I relate to you on that one. No, like, honestly, like, okay, so my dogs back home are puppies, like, and I, like, raised them while they were puppies. It would just be so funny. Like, it'd be funny running around with one of my shoes, peeing in the corner or peeing when someone walked through the door because they're so excited. I just would love a morning... I've been doing morning walks inside because... I know. I know.

because sometimes I just don't want to go outside. But if I did it, oh my God, I would love taking my dog out in the morning. I love it. 100%. On the weekends, go to like the park. I want to go to SoFi. Okay, so that's a maybe. Yeah. Podcast page to 100K. Oh my God, please.

And we'll get puppies. I keep making the thing bigger and bigger. I'm like, get this post 20,000 likes. Get this 50 screenshots. Yeah, right? Get a podcast. I know. 100K. My Snapchat story was like, 20 screenshots and I'll get a dog. And I got like 20 screenshots within like five minutes. I was like, guys. Yeah.

People want the puppy content. They do want the puppy. That would be insane. And the reason I wanted, like, a small dog, too, is, guys, like, we obviously travel a lot for work, so, like, I could bring the dog with me everywhere. Like, I would never neglect it. Ever. Yeah. And the gym we go to, like, you can bring your dog. Yeah, you can bring your dog to our gym. Like, say if we went somewhere like L.A. or something, and we stayed at Bradley's house, I would 100% bring my dog with me. I'd be like, Bradley, sorry, but my dog's staying at your house. Bradley likes dogs. Yeah, exactly. He has three dogs. Yeah, we can bring him along. We can all get along.

Yeah, that's actually kind of iffy. He does have three dogs, but yeah, I really want to do that. I really want a dog. Yeah, I really want to do it. I like want one desperately. Anyways, I'm trying to think if there's anything new. Not really. Bulking updates? I feel like we just did a whole episode. Bulking updates, yeah. I feel like the whole episode really covered a lot, but I did increase this week.

which you guys obviously would have saw on my Instagram story, but I increased this week, so now I'm like, now I'm in a point where I know for a fact I'm going to start putting on, like, some body fat, like, I'm going to start to feel uncomfortable. I was feeling good the last two weeks because I didn't increase for two weeks, and now I'm like, okay, it's

Strength gains, though, are going to be immaculate. I already know it. Like, I was just, or I was reverse lunging 135. Like, it was nothing. And I was like, damn. Like, this is sick. Like, I love that feeling. Like, when you, like, know you've made such a big jump in something, like, it just came out of nowhere. I just picked up the weight and it's easy. I was like, where did this come from? Yeah. That's kind of like with my RDLs. Like, today I did my RDLs at 155. Yeah. Crazy. I was like, this is so nice. It was so heavy. Yeah.

I'm excited to bench tomorrow. Yeah, I am too. So excited. Yeah. Which, plug in, I'm going to plug my YouTube. Taylor can plug her YouTube. Yeah. Make sure you subscribe to the YouTube because I'm literally filming all of today's full day of eating. And I'm going to go a little bit over my macros because I'm going to try to go for a bench PR tomorrow. Because I haven't gone for a bench PR since, I think, February. I'm going to be filming the workout tomorrow as well as, I think, some of my push workout on Friday and talk about how I got my bench done.

because I'm pretty proud of my bench. I love my bench press. Yeah, you should be. So I'll talk to you guys about that. But yeah. So should we get into the juicy deets about how to get a freaking dumpy? Yeah. Vulcan season. Dump truck season. Yeah. Let's get into it. This is probably...

I feel like every single girl is like, how do I grow my boogies? Yeah, that's all they care about. I don't care about any other muscle group. How do I get the dumb beat? And everyone puts out a bunch of BS about growing your butt because they know girls want it so bad. Yes. We are basically going to be covering the do's and don'ts of getting that ass. Yeah. Okay, so...

Don't do a lot of cardio. And by that specifically, I mean when girls on TikTok try to tell you that a Stairmaster is a glute workout, no it's not. Or even like the 30 minute like incline. I see people all the time where like they'll be wearing the booty bands while they're like incline walking.

Anything. If you think, like, just cut back on the cardio as is, but if you also think the cardio is going to build the dumpy, it's going to do the complete opposite. You're going to be making that ass disappear. And people, I think, have misconceptions because they're like, oh, but I started incline walking and, like, my legs are stronger.

Okay, one, maybe you came off of doing zero activity. Like, if you go from the couch to incline walking, you might put on a little bit of muscle because you're doing activity. Yeah. But that's if you're coming from, like, has never even, like, I don't know. Like, doesn't take the stairs. Like, doesn't do anything. Yeah.

Like, okay, maybe. But also, you're probably just losing body fat. Therefore, you're like, oh, I'm gaining leg muscle. No, you just lost body fat. And another thing to keep in mind, too, with this entire episode is genetics. Like, you got to keep that in mind as well because someone will say, oh, the donkey kickbacks on the stair stepper, it worked for me. But do they have good genetics? If they have good genetics, then, yeah, it may look like it works for them, but they just were blessed with a nice ass without having to lift a weight. That's kind of how...

Let's say someone like me, I have pretty defined abs.

With zero exercise. I could never go to the gym or not really track my food. I would have defined abs. I could sit here and go viral giving you guys ab workouts on ab workouts while I'm really lean. That's how I look. Similarly, if someone just has a really nice butt, they can sit there with a booty band all day and tell you that the stairs made it, but that's just how they look. So this advice is coming from two girls who aren't genetically blessed in the butt department. Yes.

Yeah, we've worked our way up. Like, look at our progress photos. They're all on Instagram. We grew it ourself. Like, we made it ourselves. It was not there, okay? And another factor, too, is we've literally tried all of these don'ts. Yeah, we've done them. Like, these don'ts, we've tried them. And we promise you, they do not work. We wasted our time. So we want to tell you that so you don't have to waste your time. Exactly. So along with cardio, I'm just going to say I don't think people think

That running grows their glutes. But if you are trying to grow your glutes and you are weight training and you have running in your routine, I highly recommend not doing that. I think that was hindering me a lot. I really liked running at a point, so I'm not really that mad about it because I really enjoyed it. But I did stop doing that when I decided muscle was a goal of mine. Because one, obviously it's a lot of cardio. Yeah.

And two, it's so strenuous on your lower body. Like so tiring on your joints. Especially your knees. Yeah, on everything. So you're going to take away from your squad and all that because you're destroying your legs. So I would say no running. Yeah. Like a prime example of this too, even you can say this yourself. If you go to my profile right now, the transformation of my glutes that I posted –

This week is literally a prime example of what running did to my lower body. Is that photo. Because I had finished up field hockey and lacrosse. Running for like five years. Even more past that. And that's what I looked like from running. Like you would have thought. Oh I'm going to run. Like I'm going to look muscular. No. I just. I didn't. And I feel like.

I mean, it just sucks. I feel the need to, like, give up. Disclaimer's not the word. But I feel like people are going to be like, oh, but this. So I'm just going to, like... I feel like everything I need to, like, give the other side. But if you love running...

The transformation to get where we did, maybe it's possible, but it might take you two years. It took us one. It took us a few months because we dedicated to one goal. Yeah, if you like running and you're like, no, I can't give it up, it's like my favorite part of the day, okay, well, you better eat and you better accept that it's not going to come just – like you've got to understand that you can't have everything. If you're okay with getting the transformation you want in two, three years –

Keep running. Yeah. If you want it in six months to a year, stop running. And that's really it. Yeah, very important to understand that. So. Okay. Another waste of time. Okay, but the only cardio we do do is walking. Yeah. Steady state, slow. I mean, not like slow walking. Just walking. Okay? That's the only cardio we do. Just walking. Okay. The next waste of time and money. Biggest waste of time and money. Biggest scam on the internet. Not going to lie. And I know you can go back on my page, and I did. Okay. Okay.

Yeah, I used them and yeah, I posted them, but I didn't, I was just posting what I was doing for fun. I didn't know this was going to be my job. And also, like we said, we've done all these things. We've done all the things. Thinking that they would work. We've done all things and I kind of like that I posted it and that it's there because I feel like you can see my growth of knowledge. You got growth of removing it. Exactly. And that is booty bands. Booty bands. Stop it, bro. If you're in the gym, like if you have access.

To a barbell and dumbbells. Why on earth do you need that? I want to know. You literally don't. It's not even just the booty bands in general too. It's I think the booty bands. The rap they get for the use of them. Because so many people think. That you need to do like this crazy amount of like. Burnout feeling. Of like a glute activation. In order to even do a workout too. Like I get people still use them in their workouts. But like.

The biggest thing that I notice is, like, the glute activation, the donkey kicks, feeling a burn in order to even feel like you can do your workout. Exactly. I think my biggest thing that I, like, wasted time on, which was everything, but was the glute activation. Like, that, I would...

spend probably the same amount of time that I am spending now with my warm-up for leg day, but it would be all, like, glute activation of just, like, booty bands, clams. I would do them all, like, clams, kickbacks, like, side lunges, hip abductor. I don't even freaking know. And there's just better warm-ups. Yeah. Like, yeah. And another thing is, like, the...

I don't want to say names, but honestly, she's never going to listen to this. Another one. Daisy, whatever the hell her name is. What is her name? Daisy Keish. Yes. She's never going to listen to this. I don't care. And if she does listen to this, I don't care. She knows, bro. But, bro, you. She literally, the stuff she puts out, like, if you go watch her videos, it's like, she'll be holding the bands, like, in, like, the TikTok video or, like, the reel or whatever she's posting. And she'll be like, how I got my, like...

How I got my glutes. And then she'll point to her glutes. No, the key word is bubble butt. It's always bubble butt. How I got my bubble butt. And then it's like a whole workout. Workout, which should be a glute activation in terms of just like no weights. Just pure booty bands. Is there a noise? I can hear it. Is it a leaf blower? Yeah, but I don't think it's that strong. I hope not. Why do they always do this when we're recording?

Anyways, that's a prime example of genetically gifted people. She does not look... She, like, does not have to work out to look like that. She probably... Also, she posts what I eat in days where she doesn't eat and says it's for a bubble butt. We'll get into eating later. But that's just toxicity at its finest. I feel like just stalk that and you'll get the... Yeah. And you'll see exactly what we're telling you not to do. And honestly, I just feel like... Like, I feel like she's not doing it intentionally. She just genuinely thinks that's how she...

Is built that way. Probably. And she probably doesn't understand how bad it would affect people. Yeah. Like, she probably just thinks it's harmless. But it's not. It's just... The thing that rubs me the wrong way with that is, like, she sells a band. Like, I think it's, like, more... It's, like, worse than she's selling a band. Like, she literally created a product...

And wraps her entire branding around this product, saying that that's how she got her ass. And these little girls are going to look up to her and be like, I want to look like her. Oh, I have to buy this booty band? Okay. I'm going to go to the gym, and I'm going to go into the corner of the gym and just do, like, this 30 to 45-minute, like, booty band workout. Yeah. Like, I did that. I literally did that. Like, when I went to Planet Fitness, like, that's what I used to do. Not necessarily Daisy's workouts, but, like, other workouts I would see from other creators. They're all the same. Yeah, they're all the same. But, like...

It's just I see it happen way too often where girls just see something like that and they just will go with it. And that's also because people think they don't want to grow any other part of their body. And they think the booty band, since it's kind of an isolation feeling, like you only feel your glutes burn. Because burn and growing is not the same thing, okay? Burn and growing are not the same thing.

Because you only feel your butt burn and, like, nothing else, then, like, that's working. So you're going to be, like, tiny in the waist, tiny in the upper body, but, like, big butt, no thighs. That's just not true at all. That's really not the purpose. There needs to be an understanding of what resistance bands are for. Like...

Like, we use resistance bands in our upper body to warm up. Like, if you want to use them on your lower body, use them on your lower body, but know what you're doing. Yeah. Like, understand that it's just, like, resistance. Yeah. It's not freaking activation. You don't activate any other muscle. Why would you do that to your butt? Oh, my God. Who was it? I want to give her a shout-out. Oh, that you don't activate your biceps? I saw that. I need to give her a shout-out because that was, like, the funniest thing I've ever seen in my entire life. Yeah. We'll find it. Taylor, that was so scary. Oh, my God. No, my camera just fell. Yeah. Okay, so it's...

I'm so sorry. If she listens to this podcast, I'm going to get her name wrong. But Ivana Get Fit, she's blonde. She posted a TikTok. It was so funny. Someone asked her about glute activation, and she was like,

This is my opinion on it. Do you use a band or do you activate your bicep in order to do a bicep curl? No. So why are you activating your glutes? And that is such a good point. Yeah. No, you don't see a single person in the gym activating their bicep. You don't see them activating their...

Like, I don't know. Pretty simple. Just the bicep. You don't see people doing that. So why are you trying to activate your glutes? The word activate is literally a made-up word for warm-up. Okay? Warm-up. That was created to sell booty bands. It was literally created to sell booty bands because that's something girls are insecure about and would buy. So they made up this whole other term for...

of just warming up like i warm up my back for back day i'm not activating my back i'm just warming up like it's there's nothing there's zero special like there's no difference between warming up for a glute day and warming up for like triceps nothing i mean obviously you're doing different movements because like you're not gonna warm up your triceps but like you know what i'm saying yeah there's no activate you don't need a special product for a warm-up that's so dumb

Also, so aside from obviously the warm-up, which is clearly you can tell our opinion on that already. If you are doing a heavy weight exercise, a heavy hip thrust, you have 225 on the bar. Why on earth do you have a band around your knees? I want to know. All you're doing is taking away from more weight you can put on the bar and focus on your form and your contraction and your actual form during the hip thrust.

If you have a full-on barbell, why do you have a booty band? You just don't need it. Yeah. It's so unnecessary. You're just taking away... Before you put on the booty band, put tens on the sides of your weight. Yeah. And then I can understand someone being like... Probably listening to this right now. I'm like, but I feel a better burn. I feel a better connection when I have the band on. That's exactly our point. Like you don't... The burn is not doing anything. Like it's not the burn. It's the progressive overload. It's the literally tearing away your muscle fibers...

That's the most important aspect. Just because you're burning doesn't mean anything. Yeah, you want to keep the good form on your own and add the weight. Adding the booty band is not going to do all what putting more weight on the bar would do for you.

at all. Like any heavyweight exercise, like I said, if you are in a fully equipped gym or even a planet fitness, you don't need a booty band. You have a gym in front of you. You have a gym in front of you. You do not need it at all. Cause let me tell you, I can do fire hydrants. Oh, I'll feel a burn after 20. Yeah. I feel a burn. Like I'll put it, I'll feel a burn freaking doing anything. I can do heavy RDLs and heavy squats and heavy hip thrusts that those fire hydrants, even though they hurt,

They're not doing anything. They literally did nothing. Think about it this way, too. Even if you did those fire hydrants without a band, it would still work. So there's no difference between maybe doing a few extra of those reps of those fire hydrants without a band. You'd feel that burn. But is it doing anything? No. Add the band. You do a little less reps. You feel the burn. Still not doing anything. So it's like...

Just get rid of it. It's the same thing. Like, imagine... Okay, like, if I told you to, like, hold your arms, like, you guys listening, whatever, like, just in a T, forever, your shoulders would probably hurt. They're not gonna grow as if you were doing, like, a heavy shoulder press. Yeah, they hurt. Like, you're holding your arms up, but you're not building muscle. Like, pain and building muscle are not the same. And that's what I think booty bands try to, like...

do or people think it like looks I guess more like interesting or like it's doing it more if there's a band on you you just don't need like lift heavier before you put a band it's so unnecessary exactly it's so unnecessary now you're probably wondering okay well what the hell do I do alright well what you should do is those steeple exercises yeah we you need a phone call yeah I gotta take this hold on who is it Spencer okay I'll take it it's okay important phone call this is raw and real see I feel like other people would edit this out we don't care

This is just life. So you focus on the staple exercises. What are those? That is squats, deadlifts, and hip thrust and all variations of the sorts. So by squat, we are saying back squat, front squat, Smith machine squat, dumbbell squat, sumo squats, even lunges, which are like split squats, all things squat variation. Okay.

Those are all squats. And then we go into deadlift variations. Deadlift variations are going to be your sumo deadlift, your conventional deadlifts, your RDLs, all of the sorts. You can do RDLs with cables. You can do RDLs with dumbbells. You can do RDLs with a barbell. Whatever floats your boat and focus on progressive overload with the variation that you choose.

Hip thrust. Hip thrusts are going to be barbell hip thrust, machine hip thrust. Even like a barbell glute bridge can like fall under that dumbbell glute bridge. Whatever. Currently, I've been doing the machine hip thrust. That is my current favorite because I...

like the feeling of that better than a barbell. The setup for a barbell hip thrust also is the worst thing ever and I hate doing it. So I'd personally rather use the machine and I feel like I get a good workout with that rather than the barbell. If you have one and you hate the setup for a hip thrust, I recommend you can also set it up on the Smith machine. That'll make it a bit easier. But those are the staples. And if you go back at our glute workouts, any type, you'll see that they all focus around that.

They are all variations of those things. And then obviously you can go to like your isolations and your accessory movements, which can get a bit more creative and a bit more fun. I've said this before, but I'm a big fan of saying that you don't need to follow an exact workout split for months and do the same workouts to get results.

focus on your key things right now I am programming back squats RDLs and hip thrusts into my glute days but then after that I can kind of do my own thing and do what feels good to me in the moment I don't need to keep it the exact same because I'll get bored so then I follow that up with things like hyper extensions those are a great one I've been trying to do those heavy lately and

hamstring curls, seated abductions, anything like that, some cable work, like cable kickbacks kind of heavy. Those kind of have a rough, I feel like, relationship in the fitness industry because you just have to know how to use them. If you're following someone's workout whose entire focus is saying that cable kickbacks are the best thing to grow your glutes, that's not true. Can you finish off a workout with them? Yes, of course. So...

I don't mind ending off a workout with them personally, but my favorites right now to end off a glute day are hyperextensions, hamstring curls, and seated abduction variations. And it's still just me and Sam's on her phone call. But I will continue. Don't worry. Girl can talk. Now let's talk about other things that are not necessary. So, you know, the major ones were the cardio and the booty bands. Those are the biggest no-no's.

Big no-no's, but some smaller no-no's, but still no-no's. Using machines for just weird reasons for no reason. Because like we said, focus on the major things. Your squat, deadlifts, and hip thrust. What you shouldn't be focusing on is doing things like the leg pushdowns on the assisted pull-up machine. Just use a leg press. Doing something weird looking or out of the ordinary in the gym is not better for glowing your glutes.

Do the normal variation. You'll get better results. So do the leg press. Similarly, when people use the leg press sideways and try to do like a side glute type thing in the leg press, use the leg press normally. Don't lay on it sideways. Use the equipment how it's intended and focus on progressive overload. Don't do crazy things with crazy machines. It's not worth it at all.

Another thing that is not necessary is excessive volume. Your leg days should be heavy and hard. So if you are going more than six exercises, you're probably not working out to your greatest potential because three exercises into a leg day, sometimes even two, sometimes almost one if you're squatting and deadlifting heavy.

You're pretty tired. It could take me 20 minutes to get through my first compound today. It took me over 20 minutes to do 5x5 squats because I was going heavy and took a lot of rest. So if you don't want to be in the gym for over an hour on a leg day and just completely exerting your body, you don't need to be doing more than 4-6 exercises a workout. And she's back, ladies and gentlemen. Okay, well, I was just telling them that doing excessive volume is stupid. Oh, yeah, so stupid. I could still hear you well.

Okay, I'm like, do you want to pick up? I've been talking for like five minutes. Yeah, no, you're good. But I was saying how I take like a long time to squat. Yeah. And you don't need to rush through to do a million things. And no, exactly. Like, did you touch on like the number of exercises too? Like, yeah. Like, ridiculous. If you see, that's another thing I wanted to talk about too, like even like on an Instagram caption, like it's okay to follow Instagram posts.

Follow our Instagram creators workouts. But just make sure you're picking the right ones. Because if you think that like. Because someone did a very interesting. Like leg day. With like 9 to 10. Like different exercises. That like look all fun. Look all cool. That's not going to be what helps you grow the dumpy. What's going to help you grow the dumpy. Like Taylor was saying. Is like less volume. Taking your time. Really focusing on progressive overload. And like making sure that.

you're allowing yourself a good amount of volume. I don't know. I don't want to like repeat you. So like stop me at any point. Like if I say something you've already said, but like, for example, Taylor and I's workouts, if you wanted to follow a Instagram workout, our workouts are totally fine because we do maybe five to six exercises, sometimes even four. And we're in and out of the gym within like maybe 45 to 75 minutes of that workout. Sometimes it takes us what? Like

30 minutes sometimes to like go through our first compound. That's what I told them. I was telling them my squats today took a little over 20 minutes. Yeah. Because I was doing five by five heavy. And if you see our workouts, you might see five exercises and be like, that's it? Yeah. Okay. If that takes you, if you could do my workout from today.

which was like heavy squats, heavy RDLs, heavy hip thrust, and two isolations. If you can get that done in under an hour, you're not working hard enough. Yeah. And you also need to get rid of the idea of thinking that because you didn't sweat hard enough or you didn't sweat enough...

You're not going to have an effective workout. When I first started, like, lifting, I hardly sweat. I would hardly, like, hardly sweat, hardly get a good high heart rate. But that was just because I was starting off because I needed to get comfortable with using the weights. I had to get comfortable, like...

lifting heavy and then over time i promise you guys like you're gonna sweat like no other from those five exercises that's actually a good point you made because it takes a long time to know the limits to push your body not really a long time because i'm i'm like a few months like like it takes hard to it's hard to know your limits it's hard to know okay if i'm doing five by five squat what weight should it be because you're probably gonna put a weight that

feels hard, but reality is actually too light for you. And you can do more, but you don't know yet. Exactly. So you might be like, no, but I breezed through that. Okay. You're still learning how to lift. Yeah. Like it takes practice like anything else. So the first like, like few times it might be hard to like feel like you're doing enough. But then I was telling them sometimes two exercises in, I'm like, I can leave. Oh, a hundred percent. Like sometimes it takes me a while. Like even like, like I'm trying to think, cause like even today, like it's,

Sorry, I just want to make sure I put your volume back. Are they on? Okay, sorry. Because when you went on the phone, I could still hear you. So I turned down your mic, and then I hope I put it back up. I just remembered that. Sorry. I was like, I hope you're not quiet. I hope you could have heard me. Yeah, no, you for sure could hear you. But yeah, no, it was...

One of the, that's one of those things that took me a while to understand is that like the burning of calories on my watch and the high heart rate, like mid workout. Like I used to like look at my heart rate on my watch and be like, Oh my God, like don't rest so much in between stand. Like you're letting your heart rate go down. Like that's actually when like it's the most beneficial for you is when you're resting between sets. Because if you're not, so say you were to doing five by five on like a back squat and you're

You weren't allowing yourself a two to three minute rest between those sets and you were just doing like a 30 second rest. I was resting over three minutes. So that means you're not going heavy enough on that weight because you're resting for 30 seconds and you're doing five reps. No, no, no, no, honey. You need to be resting for two to three minutes and still feeling like this is hurting. You are like nearly impossible to get that weight up for that five by five. It wants to be a struggle.

And that is where I promise you guys are going to see the results come in. Exactly. Because like every other muscle, because your glutes aren't different. Okay. They're no different. Progressive overload is all that matters. Now I feel like some people, so the sweat, the calories, that doesn't matter. Right. But if you're progressive overloading, my workouts have gotten hard. My watch numbers are higher. I sweat more because I'm stronger. Like I'm, I'm doing heavier. Like, so I,

You're probably going to get more tired in your workouts and feel that, oh, I'm sweaty. Like, oh, my heart rate's up. Yeah, because now you're stronger and you're pushing more weight. But that's not what matters. It's the fact that that's only happening because progressive overload. Because you're lifting heavier. That's the only thing that matters is the fact that you're lifting heavier. Because I could do a whole workout and get sweaty, have my watch hit like 800 calories and do nothing. Mm-hmm.

Like, I could bop around the gym and do lightweight, like, random stuff and do nothing. And burn calories and sweat. That's easy. Did you talk about while I was gone the unnecessary things to do in the gym? I did. I told them about the assisted pull-ups. Yeah. Stupid. Laying on a leg press sideways. Yeah. Stupid. Don't need to be done. Yeah, I just told them use the equipment for what it's meant for in progressive overlook. Yeah. Or, like, the hip thrust on, like, the leg extension. Yeah, what? What?

I don't, I will never understand it. But, yeah, so that is that. Did you also talk about the no underbody upper body? Like, there's no targeting. No. Because that's a good one. That is a good one. Misleading captions or labeling of workouts. Yeah, this happens with, like, abs. Like, do this to get a smaller waist. Yeah, that happens with abs. But guess what? It also happens with leg days, too. Like, literally, the amount of times you'll see...

Under booty workout or side booty workout or anything like that, guess what? Hip dips. Yeah, hip dips. Guess what? That hip thrust of yours is hitting nearly every single muscle in your lower body. You can't isolate one muscle of your glute. Yeah. That's not how it works. You can barely even isolate your glutes. Every single leg exercise is literally working your quads, hamstrings, and glutes. Yeah. Like a squat, a deadlift, a hip thrust, they're all being used.

You might freak out. You're like, what? I've been working my quads. I want slim legs. They are working everything. You can't isolate one part of your glute. That's ridiculous. That's not how it works at all. Yeah. Also, you know what under booty is? Hamstrings. Like, not even though. Yeah, but I feel like when you hear under booty, you hear like, it is hamstrings, but it's like,

Sometimes I look at the workouts and it's like an RDL. I'm like, so hamstrings. Why are you trying to... Again, it's like targeting an insecurity. Because people might have cellulite there or want their butt to perk up so that you're under booty. And hamstrings doesn't sound... That doesn't target a girl's insecurity. Because they're focused on your butt.

Which, yeah, if you look at those workouts, it's literally like RDLs. I'm like, so hamstrings. Like, and you just made up that you're isolating the bottom part of your glute. Like, what does that even mean? That's so dumb. Yeah.

And embrace those hip dips, ladies, because, yeah, just because someone's workout says, oh, like target the hip dips. You can do all you want to try to get rid of those hip dips. You can make the illusion a little bit less, but hip dips are completely your body anatomy with the way your hips are in line. So don't think that, oh, my God, I have these like super aggressive hip dips. I do, too.

Guess what? I do too. If you look from the side, I have hip dips. You can't just get away. You can't get rid of them with workouts. You can make the illusion of them a little bit smaller by eating more. Yeah. Building up muscle. Yes. But hip dips are. Yeah. Because you could fill out. Yeah. Which would kind of probably make it less noticeable. You know, I've never noticed. I don't notice hip dips as a bad thing at all.

I don't like them, to be honest. Right? Like, when I, like, flex, like, my, like, if I put my, like, leg out, flex my leg, and, like, I have, like, that line, like, in between there, and, like, the bone, like, it's, like, a weird, I don't know how to explain it. I've just never been, like, mad about it. Like, that's never been an, so, like, I don't know. I've never also seen a girl and be like, she has hip dips. Never. Like, I've never thought that, so I've never really understood why.

I understood that. But that's a huge one. You can't isolate minor things in your glute. What difference would you expect that to make? Yeah. You can do sets for hip dips. You can do all you want for those hip abductors, crab, the freaking crab things. You can do all those. Do them all you want, but you're just going to waste your time expecting...

drastic change exactly and to make a good glute workout you can't isolate all those muscles but in your overall good quality glute workout you should do things that hit the glute from different types of angles so like we said squat variations where you're hitting glutes by mostly bending your knees deadlifts and good mornings rdls where you're hitting glutes from mostly a hip hinge um

where you're hitting it from abducting. All of that is what's going to make a glue to

you don't need to do one whole day focused on abductions. You just should, in your glute workout, try to hit everything from different angles. I try to do that. So I do a squat, a deadlift, a hip thrust, an abduction, and I feel like I got my glute working from all types of way that the muscle is worked. Does that make any sense? Yes. Yeah, it does make sense. Because you don't want to go into the gym and just do everything hamstring. Exactly. Everything.

an RDL to a hamstring curl to a dumbbell RDL. Like you don't want to do that. Like, yeah, it's just, you don't need, if you're already doing like four sets of like 10 to 12 of like an RDL, you don't need to do another RDL. Like, I mean you could, like you could do another variation. Like I'm not saying you shouldn't, but dedicating a whole day to under booty where you're doing an RDL and a good morning and a dumb, like that's, that's just redundant. That's, that's just no reason. You're just getting tired. So I agree. Yeah.

I love just ending these episodes, kind of, and just being like... See how everything goes back to stop complicating things? Yeah. Stop complicating. Yeah, literally. The last kind of thing about growing your glutes is food. If you're not eating and you're expecting glute growth, I don't know... What to tell you. Yeah. Like...

You cannot eat under-eat, which everyone's under-eat is different. So I'm not even going to put numbers out there because sometimes I put numbers and I'm like, well, everyone's is different. But if you are under-eating or even in like a calorie deficit and you've been in a calorie deficit for months, years, whatever, and you're expecting change, sorry, but you can't just grow the dumpy like that. Mm-mm.

You got to either maintain or bulk. Go through the bulking phase. Oh, my God, guys. I know we're only in our first bulking phase, but the glute, like, transformation already in the last, like, month and a half is, like, crazy. I'm, like, thinking. Yeah, you need to eat more. You need to just...

Put food in your face. You need to put carbs in your body. Carbs. Everyone randomly is, like, grow your glutes. And you see so many stuff, like, protein, protein, protein. Like, about growing your glutes. Yeah. No. It's hard. That's another thing, too. It's, like, you're not increasing your protein during the bottle. Like, protein doesn't really get. Everyone is, like, when you're trying to grow your butt and you're on, like, your third protein shake of the day. And I'm, like, why are you drinking protein? Yeah. Like, why?

Eat some bread. Like what? Like some type of bread. Oh my God. You know what I used to Google? This totally brought up a memory. What? Like foods to grow your glutes. And it would say like almonds. Almonds. I'm telling you, look it up. It's something like almonds will like make your butt bigger. Like I was trying to look up foods that would like put on weight in my butt.

That's so crazy, like, the fact that we used to, like, do that. Oh. Because I would do similar stuff. You know what they probably meant? Guess what? Almonds are high calorie. Yeah. If you eat a lot of them. So you'd put on weight. Probably grow your butt. Like, but you'd also put on weight everywhere. Oh, like, the food thing. Like, there's so much, like, just, like, what I eat. Like, we kind of said about Daisy Keys. Like, if anyone puts out, like, what I eat for this, and they make it seem like those foods...

are what's doing it. Like when we do like, let's say I'll do like I did like what I eat in a day. It's like a transformation. The emphasis is on the fact that it's a lot of food and what the macros are. That I'm clearly eating a lot of carbs. It's not the fact that that food itself is magic. Yeah. At all. A lot of people do label their full days of eating like that I've noticed where it's like what I eat to like

grow the dump like I know like some people like this will pass over their head but for somebody who's still like learning and is vulnerable if they see something like full-day of eating to grow the dumpier or to maintain abs or something like that that's when you think those specific food groups may be

What they're eating is causing them to have that body appearance. And it's just not the case. Like it's your macros, whatever fits into your macros. Enjoy them. Like later tonight, I'm going to go probably have a donut and it's going to fit into my macros and I'm going to continue to see results. I'm still going to grow the dumpy. Yeah. But the whole like shoving protein shakes into your mouth to grow your butt.

It's beyond me. Yeah. I don't either. I honestly don't even drink protein shakes anymore. Like we had mentioned on the do's and don'ts, I used to have the freaking first form one all the time, thinking I had to have that. It's not the case. As long as you're eating a substantial amount of macros, you're good, my friends. Yeah. Just eat those carbs. Yeah. Eating enough food is all you need. It doesn't need to be a certain food. And going through the whole bulking and cutting process, it takes a while. Obviously, you're probably thinking like,

I was just perfect. But like if you're like just starting out, like we had said, like our transformations, yeah, like they're a year or whatever. But like going through like these phases of like bulking and cutting, it's going to help you like so much like to do that. Like eating, getting uncomfortable, gaining some fat, totally fine. Go into the cut. Then, hey, everything's everything's how you wanted it.

Yeah, I'm trying to do this so that way when I'm, like, in my 30s going into my 40s, my metabolism is banging. Yeah. I got a butt. I got muscles. That's what I'm doing it for. Yeah, literally. Like, I want to be able to eat, like, 3,000 plus at maintenance. Like, you know? Just sit in there, like, oh, my God. You know when, like, older people are like, oh, but your metabolism, like, you can't eat like that when you're, like, 40. I'm like, what?

Yeah, right? I will. Like, my mom, she eats probably like a thousand calories. I don't even know what she eats a day, but she eats very little. My mom, too. And I'm just like, I want to be downing everything in sight at that age. I don't want to have to be so worried about having to eat little. Our moms are definitely listening right now. I know, they definitely are. Yeah, they're going to just call us out. But every parent is like that. Literally every parent. That's such a...

There's so many TikToks that are like, do you ever like, hey mom, can we have lunch? And they're like, you're not still full from that cutie like three hours ago. But you had an almond. Like, are you not full? It's like, no. No, not at all. I'll be eating every two to three hours and doing my squats until I can't. Ew, I don't even want to think about that age yet. We're never getting old.

The fact is, though, like, we're gonna be in each other's lives, like, at that age. Like, hey, Taylor, I'm going to the gym later. You wanna come? Alright, let me drop my kids off at the daycare. Our kids are gonna be at the little, like, you know how they can watch your kids at gyms? Yes. Stop. We're gonna be, like, pulling up to the gym with our kids and they get in the bus.

What the hell are those things called? A stroller? No, like the seats in the cars. Oh, car seats? We're going to be like unbuckling them from the car seats. All right, kiddos, let's go. They're going to daycare. I'm going to go lift some really heavy shit for two hours. Help me back. This is the funniest tangent. No, I know. That was so funny. My kids are going to be like the most like athletic thing ever. They're going to be like, oh, you're bringing your kids to like childcare? Oh, no, they're working out with us. Was that someone at the front door? Yeah, someone's at the door. Hold on. Okay, what the? Are we done?

Is this episode over? What? Yeah, maintenance is here. Oh, okay, guys. So thank you so much for listening. We have a maintenance man at our door. We will see you in our next episode. Make sure to follow and make sure to follow on all podcast networks so that way you can keep up with the exciting stuff coming. Thank you so much for listening and we'll see you next week. Bye. See you on Friday.