In this episode, I sit down with bikini competitor Elisabet Vang to discuss what it truly takes to isolate and develop the glutes, train with intensity during prep, and avoid common programming mistakes in the bikini division. We dig into why blindly following a plan won’t get you the physique you’re after, how to adjust your training mindset, and what role performance-enhancing drugs (PEDs) actually play when paired with suboptimal intensity.

We break down how movement intention, not just movement selection, matters—especially in the context of the hip thrust. Elisabet shares how she's refined her form and effort over time, and we both get honest about what’s required to train like a pro in bikini when the division lacks standardized criteria.

Timestamps:

- [00:00 – 03:40] - Intro: Meet Elisabet Vang and the training topic at hand

- [03:40 – 07:20] - Program design, progression, and glute isolation philosophy

- [07:20 – 11:00] - Problems with common programming and movement patterns

- [11:00 – 14:40] - Overusing hip thrusts and what’s missing from execution

- [14:40 – 18:20] - Not just what you do—but how you do it (neuromuscular connection)

- [18:20 – 22:00] - What you’ve actually done to isolate glutes

- [22:00 – 25:40] - When the hip thrust becomes a crutch vs a tool

- [25:40 – 29:20] - Getting real with intensity: effort during training

- [29:20 – 33:00] - PED use: it’s not a shortcut if you lack effort

- [33:00 – 36:40] - Form, feel, and focusing too much on a checklist

- [36:40 – 40:20] - Executing during fat loss: intensity matters more

- [40:20 – 44:00] - Lifting heavy when calories are low

- [44:00 – 47:40] - The truth about “standards” in bikini training

- [47:40 – 51:20] - How training individuality matters more than rules

- [51:20 – 55:12] - Final takeaways and building longevity in bikini

Links & Resources:

Follow Elisabet on Instagram: https://www.instagram.com/elisabetvang_ifbbpro/?hl=en

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

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