WATCH: How Jessica Olehile SA's IFBB Bikini Pro Built Her Champion Glutes
At just [age], Jessica "Jessi Grande" Olehile has become South Africa's fastest-rising bikini star - and her legendary glute growth is turning heads worldwide.
The Glute Blueprint
The glutes didn't grow by accident. Progress came from: lifting heavy with good form, hitting them 2-3 times a week, fueling my body not starving, and patience and consistency." Jessi
In her recent offseason, Jessi focused on building complete glutes" - targeting all three muscles:
- Gluteus maximus (size/thickness)
- Gluteus medius (side sweep)
- Gluteus minimus (roundness)
This glute focused training was largely influenced by the feedback she got from the judges when she last competed:'
My feedback was to add muscular development to my glutes and to add a bit more fullness to overall physique.
Jessi's Growth Workout
Machine Stiff-Leg Deadlifts
- Focus on squeezing your glutes and the glute mind muscle connections, keep kness slightly bent
Hip Thrusts
- Focus: Maximus development
Stiff-Leg Cable Kickbacks
- Focus on upper Glutes (gluteus midius)
Pillars of Glute Growth
- Progressive overload: Adds 2.5kg weekly when hitting rep ranges
- Mind-muscle connection: "If you're not feeling it, the weight's too heavy"
- Strategic frequency: 2-3x/week with 48hr recovery
- Fuel for growth: 1.6g protein per kg bodyweight daily
Ms Olehile has grown in leaps and bounds over the past two season. From becoming South Africas youngest ever IFBB Pro when she won her Pro card 2023, to making her debut in 2024 placing top 10 in Korea.
Taking the judges feddback and her and acting on it is the mentality that builds champions. Follow her journey to glory
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Want to Train Like Jessi?
Follow her journey on Instagram @jessiigrande for weekly workouts and Q&As!
