[0:00] We both have no butts.
[0:02] >> That's my wife. She's trained with one
[0:04] of the most jacked personal trainers for
[0:06] 10 years. From the outside, her life
[0:08] looked perfect. But there was one thing
[0:10] stopping her from being truly happy. 5
[0:13] years ago, she hurt her back badly doing
[0:15] heavy squats. And ever since then, her
[0:18] butt got flat.
[0:20] Sorry.
[0:22] Flatter than she'd like. But she's not
[0:24] alone. I've gone from cake to pancake
[0:27] because I not only sit more than I used
[0:28] to, but I also find glute training
[0:30] extremely uncomfortable. So, I got lazy
[0:33] with it. But strong glutes don't just
[0:34] make your butt look better in clothes.
[0:36] They help you move better, lift
[0:38] stronger, and can even help with back
[0:40] tightness and knee pain. So, for the
[0:41] next 90 days, we're on a mission to
[0:44] build our glutes. She'll build hers with
[0:46] no squats, no deadlifts, and no heavy
[0:48] loading on her spine, whereas I'm free
[0:50] to use whatever I want. And if my
[0:53] injured wife outgrows me, I go vegan for
[0:56] 30 days.
[0:56] >> Without crazy heavy weights, without
[0:58] squats, without deadlifts, can she still
[1:01] grow her glutes?
[1:02] >> Yeah, this is a piece of cake. I know it
[1:04] sounds impossible to you because you
[1:07] built your glutes with heavy squats and
[1:09] deads.
[1:09] >> That's Brett Contras, the man who
[1:11] literally invented the hip thrust and
[1:13] has dedicated his life to studying and
[1:15] growing glutes.
[1:16] >> So, first exercise we're going to try is
[1:18] the glute dominant step up. Okay, I want
[1:20] you leaning forward a little more and
[1:22] reach back right there. Tap. Come back
[1:26] up. To build well-rounded glutes, Brett
[1:28] recommends doing four movement patterns.
[1:30] A lower body press, a lower body hinge,
[1:33] a squeeze, and abduction. He's used a
[1:36] simple approach to transform even the
[1:38] flattest of butts. But because of Tonnie
[1:41] sensitive back, we do have to find
[1:42] workarounds for the heavy barbell
[1:44] exercises Brett would normally use.
[1:46] Starting with a lower body press, where
[1:48] most people would simply squat.
[1:50] >> This looks like a squat. This looks like
[1:52] a glute dominant squat, a box squat with
[1:54] mostly vertical shins. So, you're
[1:56] training the glutes as if you were doing
[1:58] a squat. Anyway, so now that we see that
[2:00] body weight was tolerated well, we have
[2:02] a 15lb dumbbell, so about a 7 kg
[2:05] dumbbell. It's a little harder now.
[2:07] >> Yeah.
[2:08] >> Yes. This is great. What I want is shin
[2:10] mostly vertical, thigh parallel. This
[2:13] creates the most requisite hip extension
[2:15] torque being furthest out. So, she's
[2:16] getting the stretch. She's getting the
[2:18] torque loading. And then this foot maybe
[2:20] a little back right there.
[2:22] >> But now we needed a safer hinge movement
[2:24] instead of traditional deadlifts. This
[2:26] is a single leg dumbbell deadlift, which
[2:28] challenges the glutes as much as normal
[2:30] deadlifts, but requires much less
[2:32] weight. But Brett emphasized the key to
[2:34] activating the glutes rather than the
[2:36] hamstrings is to keep that knee slightly
[2:38] bent.
[2:39] >> Yes. Come up. Don't even straighten it
[2:41] out. Yep. Oh, that's
[2:42] >> Yes. Right there. Just like that.
[2:44] Perfect.
[2:45] >> Okay. So, I'm not coming like full
[2:46] stand.
[2:47] >> Yep. Exactly.
[2:48] >> How's it feel, Bab?
[2:49] >> I feel it.
[2:51] >> Another one. Another one.
[2:53] >> I'm so weak.
[2:55] >> So far, we're two for two as we moved
[2:57] into our third type of exercise, the
[2:59] squeeze, which in this case happens to
[3:01] be the exercise Brett actually invented,
[3:03] the barbell hip thrust.
[3:04] >> All right, so already I'm thinking, all
[3:06] right, feet back a little. You want the
[3:08] knee at around a 90° angle. Crawl up a
[3:10] little higher on this bench right there.
[3:12] Okay. Now, bust out a couple reps. Let
[3:14] me see your natural form. I'm watching
[3:16] to see if she naturally has a tendency
[3:18] to hyper extend the spine. She doesn't.
[3:20] So, you might be okay doing regular hip
[3:22] thrust. What Brett's watching for as she
[3:24] reaches the top of each rep is whether
[3:26] she's overextending her hips and
[3:28] creating pressure in her lower back,
[3:30] which is the most common cause of back
[3:31] pain when performing this exercise. To
[3:33] avoid this, Brett recommends trying the
[3:36] scoop method where you tuck your chin
[3:38] down and move from the chest down,
[3:40] tilting your pelvis upwards by squeezing
[3:42] your glutes. Now, you won't be able to
[3:43] get as high, but that's a point.
[3:45] >> Eight. Great form. Good lockouts. Yes.
[3:48] Okay.
[3:49] >> And with Tonnie already lifting heavier
[3:51] than she has in years, we just needed
[3:53] one more exercise to round out her
[3:55] training. A hip abduction movement.
[3:58] >> I always call this penalty-free volume.
[3:59] You add it in, it doesn't beat you up.
[4:01] adds to the glute hypertrophy stimulus
[4:03] without fatiguing you much. We're going
[4:05] to put these pads right here so that you
[4:08] get more active range of motion. Now you
[4:10] can hold on the handles. Let's see how
[4:12] this feels. Tap. Make sure you come in
[4:15] and tap.
[4:16] >> For this exercise, you first target your
[4:18] upper glutes while sitting upright. But
[4:20] if you lean forward at the end of your
[4:21] set, you then switch tension to your
[4:24] lower glutes. So by pairing both sets
[4:26] back to back, you can target multiple
[4:28] areas of your glutes to finish off your
[4:30] workout. General rule of thumb, if you
[4:31] have low back pain, if it feels off, if
[4:34] you feel anything during the movement
[4:35] itself, don't do it. Skip it.
[4:36] >> With the trip to Brett being a success,
[4:38] here is the workout plan Ton is going to
[4:40] now be using, training her glutes twice
[4:42] per week and tracking it all in our
[4:44] Built with Science Plus app. As for me,
[4:46] while I will be stealing some of these
[4:48] exercises, I'll still be doing heavy
[4:50] compound exercises like squats and
[4:52] deadlifts. So, we'll be able to see if
[4:53] that gives me a huge advantage or not
[4:55] after the 90 days of training. On day
[4:57] one, Tony's glute circumference comes in
[4:59] at 92 cm, while mine is just slightly
[5:03] bigger at 92.5. But while most people
[5:05] think glutes are just about making
[5:07] people turn their heads, your glutes are
[5:08] actually one of the biggest drivers of
[5:11] power, speed, and force production. The
[5:13] most explosive athletes almost always
[5:16] have incredibly powerful glutes. And
[5:18] then there's mine.
[5:20] >> Watch out. Watch out. WATCH OUT. WATCH
[5:21] OUT.
[5:23] OKAY. SO, I also want to see if by
[5:25] training my glutes more seriously, it'll
[5:27] lead to any improvement in how high and
[5:30] how far I can jump without actually
[5:32] practicing it, which on day one is
[5:34] coming in at
[5:37] the winner, right? 51.9.
[5:43] >> Oh,
[5:45] okay.
[5:46] >> Wow. Look how far I can jump.
[5:48] >> And with our baselines recorded, it's
[5:50] time to start training.
[5:55] Whenever I get close to failure, I get
[5:57] really angry and really mean. Ow. Ow. I
[6:00] hate this one.
[6:02] >> Week one was rough. For the past 6
[6:04] months, I've honestly just been lazy
[6:06] with my glutes training and so they're
[6:07] struggling to keep up. As for Tonnie,
[6:09] >> I'm a little concerned because I've just
[6:12] finished my first few workouts and my
[6:14] glutes aren't really sore and to me
[6:16] soreness means growth and development.
[6:19] So, I don't know what that's about.
[6:21] >> But multiple studies have actually shown
[6:23] that soreness is not an indicator of
[6:25] growth, which is actually why Brett
[6:27] chose some of these exercises. He's
[6:29] found that they don't lead to nearly as
[6:31] much soreness or muscle damage as
[6:32] squats, deadlifts, or Bulgarians do,
[6:35] helping Tony recover faster and feel
[6:37] less beat up. However, one proposed
[6:39] advantage of heavy squats is they boost
[6:41] your testosterone levels. Sounds like a
[6:43] serious advantage, right? Well, there is
[6:45] some truth to this. Heavy squats do
[6:47] actually provide a 10 to 20% spike in
[6:49] testosterone. And the boost we see with
[6:51] squats is higher than it is with other
[6:53] leg exercises like leg press. However,
[6:56] this boost only lasts about 15 to 45
[6:58] minutes after a workout before returning
[7:00] to baseline. So, while it might explain
[7:02] why heavy squats make me feel like an
[7:04] absolute beast, it's not going to
[7:05] provide me with any hormonal advantage
[7:07] over Tawni. But speaking of hormones, I
[7:10] am noticing a big spike in dopamine as
[7:12] it's the first time in years that Tonnie
[7:14] and I have trained together. Although
[7:16] she says all my enthusiasm can be a bit
[7:18] much.
[7:19] >> You don't want a hug?
[7:20] >> No. Get away from me.
[7:22] >> Which makes it difficult when I offer
[7:23] coaching or push her to train harder.
[7:26] >> Implementing my last set where I did 13
[7:29] reps and I would say I did max effort.
[7:31] Like that was my max.
[7:33] >> I have to tread very carefully. We could
[7:36] put it as max. You did push hard that
[7:38] >> I did. So I pushed to my max. But so
[7:42] far, things weren't going quite as
[7:44] smoothly as we expected. Despite doing
[7:47] every exercise correctly, Tonyie was
[7:49] very scared of pushing harder, just in
[7:51] the fear of hurting her back. Again,
[7:53] >> my left leg, like my glute, it feels
[7:56] like it's cramping, but also my left
[7:58] side is where I have an issue with my SI
[8:02] and parapformis. So, it's hard for me to
[8:04] decipher if I'm having a glute cramp or
[8:07] if I've slightly hurt myself. And on top
[8:10] of that, she was struggling to eat
[8:11] enough. Not because she wasn't hungry,
[8:13] but because she was scared of gaining
[8:15] fat.
[8:15] >> If I'm laying it all out on the table
[8:18] here, I'm on my period. Whenever I'm on
[8:20] my period, I always gain a few pounds.
[8:23] Usually like 2 to 3 lb. Like I can see
[8:25] the water weight. It sits in my stomach.
[8:28] It sits like heavier in my face. So, the
[8:31] thought of having to put weight on isn't
[8:34] a pleasant thought for me. As for me, my
[8:36] glutes were finally getting used to the
[8:38] new volume and actually started boosting
[8:40] my squats, making them feel smoother and
[8:42] much stronger. So, today I got squats on
[8:44] the menu. And one thing that I'm
[8:47] actually doing is just a very subtle
[8:48] tweak with my form to emphasize the
[8:50] glutes a little bit more. And you guys
[8:52] can try this, too. One way of performing
[8:54] the squat is a bit more quad dominant.
[8:56] And so, your back is upright and you let
[8:58] the knees drive forward. But what I'm
[9:00] doing is since I want to focus on the
[9:01] glutes a little bit more, I'm actually
[9:02] going to focus on keeping my shins more
[9:04] vertical and pushing my hips back,
[9:07] leaning forward a little bit. All it
[9:09] does is it shifts the emphasis a little
[9:11] bit from the quads, more so to the
[9:13] glutes. And hopefully that gives me a
[9:15] little bit more of an edge to help win
[9:17] this challenge. And while you might be
[9:18] thinking squats are giving me a huge
[9:21] advantage over Tawni, back in 2023,
[9:23] Brett actually ran a study comparing
[9:26] squats against hip thrust. And while
[9:28] squats did grow the quads and inner
[9:30] thighs more, for glutes growth, they
[9:32] were both equal. And based on Tony's
[9:34] progress so far, it honestly seems like
[9:36] I'm the one that was starting to lag
[9:38] behind.
[9:38] >> I'm telling you, the glutes are popping.
[9:42] Holy.
[9:43] >> I don't see it, so I don't know.
[9:44] >> What do you mean you don't see it? The
[9:46] camera definitely sees it. Look at this.
[9:48] >> By week three, Tonnie was sending mad
[9:50] PRs, and the gains were clearly coming
[9:53] in.
[9:53] >> Bab, you just did 135 lbs. That's a
[9:56] plate. You said
[9:58] >> I know. I'm really proud to be honest
[10:00] cuz I haven't done this weight in like 6
[10:02] years. My girls are proud of me too. And
[10:05] it actually felt really easy. Like that
[10:06] was 12 reps.
[10:08] >> However, Tonnie is not the only one
[10:09] getting the cake.
[10:10] >> Week three.
[10:13] Wo wo wo. Dennis, you see that?
[10:17] >> Wow. If this is week three, can you
[10:20] imagine what week 10 is going to be
[10:22] like? Go.
[10:24] I recently watched Heated Rivalry where
[10:26] the actor's glutes blew up online,
[10:29] showing the world just how much ladies
[10:30] appreciate a strong butt.
[10:32] >> How important would you say glutes are
[10:35] on a guy?
[10:35] >> I like athletic glutes on a guy. I don't
[10:38] want like a big booty, but I want you to
[10:41] have like
[10:43] >> glutes. Yeah.
[10:43] >> Okay.
[10:44] >> Like we don't want a guy that can just
[10:45] do like bicep curls and go do a squat.
[10:48] >> Now, technically, Tony actually has two
[10:50] big advantages over me. First, based on
[10:52] Brett's experience, he's noticed that
[10:54] women seem to recover faster from lower
[10:56] body workouts than men do and can train
[10:58] their glutes with more volume and
[11:00] frequency. And while the heavy weights
[11:01] I'm using may be a factor, I am noticing
[11:04] that by the time Tonnie is ready to go
[11:06] for her next workout, I still need
[11:07] another day or two to recover, and I
[11:09] just can't keep up with how many sets
[11:10] she's been doing. But second, and this
[11:12] is the biggest factor, about 80% of
[11:14] Tony's training right now is dedicated
[11:17] purely to glutes. Meanwhile, I'm still
[11:19] doing a lot of volume for my quads and
[11:21] my upper body. And although this has yet
[11:23] to be actually studied, when I wanted to
[11:25] grow my shoulders in the past, I scaled
[11:27] back everything else and poured more
[11:29] volume into my shoulders, and it led to
[11:31] the fastest growth I've ever seen.
[11:33] Because when your body has fewer
[11:34] competing priorities, it can move more
[11:36] resources towards one area. So, if that
[11:39] same principle applies here, Tonnie
[11:41] should be able to outgrow my glutes,
[11:43] which is concerning because I love my
[11:45] meat. And if she wins, I'm going vegan
[11:48] for 30 days. Let's see what measuring
[11:49] tape says. 30 days, your booty is up
[11:54] exactly 1 cm.
[11:56] >> Oh,
[11:57] >> was that good?
[11:58] >> That's very good.
[11:59] >> And now it's my turn to measure my
[12:00] glutes after 30 days. The result was not
[12:03] what I was expecting. Come on. What are
[12:05] we at?
[12:07] >> 93.5.
[12:08] >> No way. Okay. My glutes have also grown
[12:13] 1 cm.
[12:15] We are tied. But I may start out growing
[12:18] her because based on her tracking in our
[12:20] Bit Science Plus app, she wasn't
[12:21] reaching her target calorie intake. If
[12:23] that continued, her progress might
[12:25] eventually stall. So to motivate her, I
[12:27] decided to do something I honestly
[12:29] hadn't done for her in years. I cooked
[12:31] for her. We'll see what she thinks in
[12:32] just a sec. But Tanya and I actually met
[12:34] about 10 years ago at the gym. But as my
[12:36] work got busier and with her back
[12:37] injury, we started spending less and
[12:39] less time together. So, my hope is this
[12:41] experiment gives us more to do together
[12:42] and rebuild more than just our bodies.
[12:45] Hopefully, I didn't ruin all my chances
[12:46] by butchering this food.
[12:52] >> Oh my god.
[12:53] >> Oh my god. You actually like it?
[12:55] >> Mhm.
[12:56] >> Oh,
[12:57] >> it's really good.
[12:58] >> Like a restaurant.
[12:59] >> Really?
[13:00] >> Mhm. I'm so happy.
[13:02] >> It's the first time in a while that we
[13:04] actually sat down at home and enjoyed a
[13:06] meal together. Now, some of you might be
[13:07] thinking Tonyie has a huge disadvantage
[13:10] with her diet, that you need to live off
[13:12] chicken breast to build muscle. And I
[13:13] used to think that, too. But the latest
[13:15] research is making me rethink that. A
[13:18] new study took two groups of lifters,
[13:20] vegans and meat eaters, and had them
[13:22] both eat 0.7 g of protein per body
[13:26] weight per day. Now, the vegans ate a
[13:28] variety of protein sources like tofu,
[13:30] soy, and lentils. Whereas the meat
[13:31] eaters obviously relied on meat, protein
[13:33] shakes, and eggs. Now, you'd expect the
[13:36] meateers to have at least a small
[13:38] advantage, but after 12 weeks, both
[13:40] groups ended up building the same amount
[13:43] of muscle and strength. So, as long as
[13:44] you're getting enough protein, it
[13:46] doesn't seem to matter too much where
[13:47] that protein is coming from, which
[13:49] honestly makes me slightly less
[13:51] terrified of going vegan for 30 days.
[13:53] But, I still really do not want to give
[13:55] up my favorite foods. And even though
[13:56] we're only 30 days in, I do want to see
[13:58] if we can pass the bar test.
[14:05] I can't even feel it.
[14:12] >> Your back stopped it.
[14:14] >> Unfortunately, we both couldn't stop the
[14:16] bar. But if you watch closely, I kind of
[14:19] did manage to stop it a little bit. And
[14:21] that is when Tonnie decided to take her
[14:23] glute training to the next level. So
[14:25] far, Tony's been doing around 20 sets of
[14:27] glutes per week and seeing some pretty
[14:29] good progress. Holy.
[14:32] Wow, that's crazy.
[14:33] >> But for Brett's clients that wants the
[14:35] most growth possible, he takes this all
[14:38] the way up to 30 to 40 sets per week.
[14:41] That extra volume seems to speed up
[14:43] their growth. And so for Tony, this
[14:45] spends ramping up her glute training
[14:47] from two to 3 days per week.
[14:49] >> And that makes me really nervous because
[14:51] I'm not going to lie, with my back
[14:53] injury. So it's just like a fear thing
[14:55] for me. And I really really hope that I
[14:58] don't hurt myself, hurt my back because
[15:00] I really want to reach my glute goals. I
[15:04] don't want to let Jeremy down. I don't
[15:05] want to like get frustrated and let
[15:07] myself down.
[15:08] >> Now, at first everything felt fine, but
[15:10] slowly tightness started building up in
[15:12] her upper left glute and then into her
[15:15] lower back and eventually this happened.
[15:19] And so we decided to put the challenge
[15:21] on pause for a few days. H. So, I hurt
[15:24] my back at the gym yesterday and I came
[15:26] today to try to work out and it's very
[15:29] clear that I'm going to need a few days
[15:31] off, which is really frustrating for me.
[15:34] >> Connie is at work right now, but she
[15:36] just sent me a text and uh just saying
[15:38] how she's not feeling too well. She's a
[15:40] bit sad and I think what's going on is
[15:42] that this challenge is putting a lot of
[15:46] pressure on her. I think like she not
[15:47] only wants to win obviously, but she
[15:49] just doesn't want to let you guys down.
[15:51] After a few days of rest, thankfully her
[15:53] back started feeling better.
[15:57] >> I feel so good.
[15:59] >> Do you want to go back on the challenge?
[16:01] Totally fine if you want to drop out. No
[16:03] hard feelings.
[16:04] >> Are you scared you're going to lose?
[16:06] >> No, I'm trying to be nice. Okay, but
[16:09] fine. I'll take that as a sign as you
[16:10] are ready to go back and I'm just going
[16:12] to say I'm not going easy on you. Okay.
[16:14] >> Okay.
[16:15] >> All right.
[16:15] >> I want you spicy, too.
[16:17] >> All right. Let's go. But after just a
[16:19] week off of training, Tony's glutes felt
[16:21] and looked a bit flatter than usual. And
[16:23] she started worrying she was losing
[16:24] muscle. And she wasn't just imagining
[16:26] it. When you stop training for a week or
[16:28] two, your muscles store less glycogen.
[16:30] And since glycogen pulls water into your
[16:32] muscles, they'll look less full. It's
[16:34] kind of like letting air out of a
[16:36] balloon. But while your muscles might
[16:37] look flatter and your strength might
[16:39] also dip because you just haven't
[16:41] practiced your exercises, most research
[16:43] suggests it takes at least 3 weeks or
[16:46] more of no training to start losing
[16:48] actual muscle. That said, we definitely
[16:50] do not want her to hurt her back again.
[16:52] So, even though we might see a bit more
[16:54] growth training her glutes three times a
[16:56] week, it was a no-brainer to dial her
[16:58] training back to just two. And to help
[17:00] keep her consistent, we even found some
[17:02] creative ways to do her workouts at
[17:03] home, which we've even added to our Bit
[17:05] with Science Plus app. That way, our
[17:06] members don't need to always rely on the
[17:08] gym to make progress. And with only a
[17:10] few weeks left, Tony's glutes were
[17:12] making the fastest progress ever. And if
[17:14] I'm going to be honest, even if I lose
[17:16] and have to go vegan, this challenge
[17:18] really is a win-win for me. While Tony's
[17:22] glutes were blowing up, all of my glute
[17:24] training was actually leading to some
[17:25] unexpected benefits.
[17:28] today. That felt more like a jog. My
[17:30] treadmill can't even go any faster, but
[17:32] definitely feels like my glutes are
[17:33] contributing more to the run. Like, it's
[17:35] helping me with my run. And all these
[17:37] benefits weren't from actually changing
[17:38] much to my leg workouts. I mainly just
[17:40] started doing hip thrust again and
[17:42] experimented with some of Brett's
[17:43] exercises, which helped my other
[17:45] exercises feel stronger, and more
[17:47] importantly, just help my body move and
[17:49] feel a lot better than it used to. So,
[17:50] if you've been neglecting your glutes
[17:52] like I was, just start by adding three
[17:54] hard sets of hip thrust to your leg
[17:56] days. But with one week before our final
[17:58] results, we decided to take a trip to
[18:00] Hawaii to show off our glucans. Holy
[18:03] moly.
[18:05] What the heck do we have here? And on
[18:09] the final day of the experiment, she
[18:11] didn't just bring the heat to the beach.
[18:12] She broke another PR. First time ever,
[18:15] two plates on the hip thrust.
[18:17] >> I am finally done my glute video with
[18:19] Jeremy. I am so grateful that Brett
[18:21] Ferris let us come into his home. He
[18:24] showed me a bunch of lower back friendly
[18:26] glute exercises and I'm forever grateful
[18:28] for him for that because doing this
[18:30] challenge just showed me that I am
[18:32] capable and there are ways of getting a
[18:35] booty. As for me, I've got one more
[18:37] final test. After 90 days, did these
[18:40] glute gains actually improve my jump
[18:42] performance?
[18:46] So, that is pretty much a 5 cm increase,
[18:48] which is pretty impressive. I wasn't
[18:50] sure if my glute strength growth would
[18:52] impact vertical jump at all. But that
[18:55] honestly motivates me even more than
[18:57] just the growth is seeing the athletic
[18:59] performance there cuz I love playing
[19:00] sports too. So my vertical jump went
[19:02] from just beating average to now being
[19:05] on the high end of above average. Though
[19:08] still not enough for my Asian mom to be
[19:10] proud, but broad jump scored excellent
[19:12] on day one and I still managed to
[19:15] increase it by 2 cm.
[19:17] >> Not bad. Not bad. But now it's time to
[19:19] measure the glutes and see who actually
[19:22] grew them the most in the past 90 days.
[19:24] Final day is here. I am extremely
[19:26] nervous, especially after seeing what
[19:27] I'm what I'm up against today.
[19:32] I'm done.
[19:33] There's no way.
[19:36] So, you started at 92 cm and today you
[19:40] are at 94 cm.
[19:44] 2 cm of growth. Good job, Evie. Good I
[19:46] won a 95 now. Did I win?
[19:52] >> Please, God. There's no way.
[19:55] >> That's where you are.
[19:56] >> Yeah.
[19:57] >> There's no way.
[19:58] >> You can't.
[19:58] >> All right. Do it again.
[19:59] >> You can't eat them.
[20:01] >> You're right here. All right, guys. We
[20:02] have measured and I am what?
[20:06] >> Plus two,
[20:07] >> which means
[20:08] >> I am plus 1.5.
[20:11] >> Which means
[20:12] >> which means I'm I'm cooked. You won. You
[20:16] won. You won. You won. I also won. I
[20:20] also won. But it wasn't until I tried on
[20:22] my wife's shorts that I truly
[20:23] appreciated my new glute gains. So,
[20:25] while this does mean I have to go
[20:27] meatless for 30 days, at least this
[20:28] gives Tonnie and I a chance to enjoy
[20:30] more dinners together. Oh, and she's got
[20:33] some serious cake that I could stare at
[20:35] all day. So, still feels like a win for
[20:37] me. I'm honestly just so proud of
[20:38] Tonnie. She's overcome like some of her
[20:40] biggest fears and she's genuinely
[20:42] enjoying the gym again. and she did all
[20:44] of this without lifting crazy heavy. I
[20:46] think it goes to show you that there's
[20:48] no musdo exercises. What matters the
[20:50] most is good form and choosing exercises
[20:53] that actually fit your body and feel
[20:55] good. And that is actually why we
[20:56] created the Build with Science Plus app.
[20:58] Both mine and Tony's workouts are in
[20:59] there, but the program adjusts based on
[21:02] how your specific body responds to your
[21:04] plan. So, you're not just copying
[21:06] somebody else. And if you want to try
[21:07] it, you can test it out completely free
[21:09] for 2 weeks. Just scan the QR code here
[21:12] or head to builtwithwithscience.com. And
[21:13] if you guys want to simplify your glute
[21:15] training and focus on the only two
[21:17] exercises you actually need to fix your
[21:19] flat butt, give this video a watch next,
[21:21] which we recorded with Brett. Thank you
[21:23] so much for watching.