Rob Lipsett and Noel Arevalo break down glute growth into three essentials: compound lifts like squats and deadlifts, adequate protein and carbs, and training lower body 2-3 times weekly. Noel uses a macro-counting approach and blends heavy strength work with higher-volume hypertrophy training.
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Yo, what's up everyone? Welcome to today's video. Now we are en route to a very well-known gym. It's been on the channel before. It's called Barbell Brigade. So many cool people there, and I'm doing a little bit of a collab with an old friend of mine too, so I can't wait to see her. And so now we're just in the Uber, okay? And me and my mans here, we're talking about like, you know, bloating, kind of fat loss, and you know, honey, certain drinks that you should, you should be taking. And you know, really, the, the real thing you need to focus on is your diet and training, okay? That is gonna be 90, if not 95% of things. Then you can worry about the cherry on top, like supplements, you know, the apple cider vinegar shots and stuff like that. So, you know, stay true to what's always worked, which is obviously nutrition and proper training. So, uh, you know, I'm always down to chat, bro. Uh, you know, we're having a good time here, so I'm always down to chat fitness, right? It's what I love, it's what I do. So yeah, we should be there in about 10 minutes and I'll show you around. Yo guys, so we are back Barbell Brigade, and we're with the beautiful Noel Aravello. Did I say that right?
Yes, you did.
Oh my God, yes. I'm always like, no, it's Noel. Yeah, but that's like an Irish man's name, right? Noel.
I make it cute.
So I'm gonna go in and I'm gonna hit a push day. And so tell us, what are you trying to say today?
I'm gonna do some heavy squats and heavy deadlifts. It's, it's just about that time, and why not? Better to do it than that. Exactly.
Yeah, that's what you're in for. And, uh, so in case you don't know, kind of, Noel, she's at another really awesome YouTuber. We've known each other for years. She's also great on Instagram. So why don't you tell the people what is your kind of approach to nutrition, right? Because you do some really good full day of eating videos.
So my approach on nutrition has always been— I've done— I'm an athlete. I've done powerlifting. I've done bodybuilding bikini, which are both extreme sports. And my approach, even when I was prepping for both of those, and now currently I live a fit, healthy lifestyle, is I count my macronutrients, which I would suggest to anybody because it's the most sustainable and maintainable way. Because dieting, nutrition, it's already a big commitment and it's, uh, it's very hard to stay on track with, which I'm sure a lot of you can agree with. Um, so counting my macronutrients, flexible way of dieting, um, and really just getting in micronutrients and all that stuff. So definitely suggest learning how to count macros, guys.
Yeah, and I always have like, you know, other YouTubers on the channel and I ask them this and they all say roughly the same thing, you know, count macros at some stage and then you'll be flexible. And it's like there's a reason they're all saying the same thing because we've all tried everything. I'm sure you've tried so approaches, and you know, it is the most sustainable. And so what's your training like? You know, you've done powerlifting, competing, does it change much depending on kind of your current goals?
Currently now I'm more so doing like power building, which is I still incorporate a lot of squats and deadlifts, making sure I'm building my strength, showing progress when you're putting on strength. So power building with incorporating those two movements, and then also bodybuilding, so hypertrophy, making sure that I'm doing like a ton of sets, a ton of reps, and then sometimes going in there and having heavy days. So in between a balance of both currently with not really prepping for anything.
You're prepping for life in general. You're prepping for a good weekend.
Yeah, gotta stay tight.
That's it, that's it. Gotta hold it down, mamacita. And then so last question, last question. Okay, for the girls out there that are trying to build the booty, okay, that's like, that's what they all want. It's like guys want chest and biceps, girls want the booty. So what is your main tip there?
Okay, this is a great question actually. And guys, I've been through it all. Like I've been through it all. I've been doing this for 6 years now, just living a healthy lifestyle, being an athlete, being a coach. And so my 3 biggest things to you guys, and some of these might like blow your mind because they're so simple but so crucial and essential, is one, incorporating compound movements. So stuff like squats and deadlifts. Holy crap, that is going to build your booty, your legs. That's the most progression I've ever seen is having those consistently in my program. Okay, deadlifting, squatting, you should be doing those weekly if you're somebody who's in the gym consistently. The second thing is going to be your nutrition. I didn't— my body did not look this way my glutes. I'm not kidding you, Rob, they used to call me man butt. I'm not kidding you.
We're gonna call you that now.
You can't.
Secret, secret.
But yeah, they literally did. I'm not lying to you guys. And nutrition, making sure I was getting adequate protein for my own personal individual needs. Protein was the main thing. Carbs to fuel good workouts, to really have like just fuel your workouts and having efficient workouts. But then fats and all those carb ratings. So making sure your nutrition is in check on 150%, and then another thing is going to be frequency. So making sure that you are hitting lower body, doing deadlifts and squats, doing stuff that's focusing on your lower body, specifically on your glutes, at least minimum 2 to 3 times a week. So frequency, nutrition, and incorporating compound movements. Thank me later. Thank Rob Lipsett.
There you go. And I actually seen some great analogies like that. It's like, you know, trying to build a booty without compound movements is like trying to make a cake or a meal with spices. Yeah. Literally like, you know, so the booty band work and all that, that's like extra, okay? That's like the cherry on top, okay? But the compounds, you know, that is what's going to actually change your physique. Yeah, yeah. So, uh, all right, man, but let's hit it.
But you and I are here today, and we won't fade into darkness. No, we won't fade into darkness. Nothing to fear but fear itself.
