2937: The Best Workout Program To Grow Your Butt & Reveal Your Abs

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history. This is Mind Pump. Alright, you ready? We got a brand new MAPS program. MAPS, abs, and butt. Now, you do train the whole body, but the focus, most of the training volume, is on developing an incredible core and great glutes. That's what this program is all about. And by the way, if you go to MAPSabsandbutt.com and use the code LAUNCH, you get it for 40% off. Plus, we'll give you for free Muscle Mommy 15 or Muscle Mommy. So you get an additional MAPS program, Muscle Mommy 15 or Muscle Mommy, for free. And there's more. We will also give you for free the Butt Building Diet Guide and the Women's Supplement Guide. By the way, this program, MAPS, adds. MAPSabsandbutt.com has a at-gym version and an at-home dumbbell-only version. So if you just have dumbbells, you can follow this program. If you have a well-equipped home gym with barbells, you can also follow this program. So one more time, it's MAPSabsandbutt.com. The code is LAUNCH for the 40% off and all that free stuff. Now, this episode is brought to you by Crisp Power. So these are high-protein pretzel snacks. They're delicious. They're crunchy. They taste really, really good. Here's the best part. Ready for this? Your bag of Crisp Power will have around 190 calories for the whole bag. Around 190 calories. 28 grams of protein. Try that with a bag of potato chips. You can't. They have no protein. 28 grams of protein. You ready? It gets even better. 10 grams of fiber. High protein, high fiber. Now, why is that a good thing? Protein and fiber produce the most satiety. So you're eating this delicious snack, Crisp Power, but it's got so much protein, so much. fiber, that one bag satisfies you. You don't feel like you need to eat 15 bags. You feel satisfied. Plus, you get the protein and the fiber, which are both good for you. Both of them help with muscle building and fat loss. Look at the data. It's protein and fiber that make the biggest difference. So, if you want to try it out, you want a snack, you want to get protein, you want to get fiber, you want to be satisfied, go to crisppower.com slash mindpump. Use the code mindpump. Get 10% off. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts? Hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. All right. It's here by popular demand. You asked for it, so we made it. Let's go. MAPS, ABS, and BUTT. Brand new program. It focuses on, you guessed it, ABS and BUTT. Let's talk about it. It's a banger. You know you want it. You know, I want to start with. First off, one of the reasons why we made this program is because those are the two, by far, most popular areas that people request training programs to focus on. ABS and BUTT. It's usually women, especially when you include BUTT. I want to work on these areas. Do you have a program that focuses on these areas? Now, every other program that we have, almost every program that we have, is basically a balanced full-body program. Maybe a little more emphasis here or there, or emphasis on things like athletic performance, mobility, or strength, or whatever, bodybuilding, let's say. This is one of the first programs where the focus is on kind of two things. Two areas of the body that people consistently request. And what I think is very interesting, and we can start with this, is why are the abs and glutes so desirable? Why is it that people tend to want to develop those two areas? And there's actually some good reasons why. Signal of health. It's 100%. 100%. It's not something people will say, oh, it's society or media. There are evolutionary roots to those two areas. And we'll start with abs or core. Really strong core muscles, or well-developed core muscles, tends to signal good mobility and strength, especially in the most important area, which is the lumbar, pelvic, hip area. And so this is why a lot of people find this an area that's alluring, is that when you have well-developed abs, it says a lot more than just the fact that you can see the muscles of the core. Well, it also, it signals health and longevity, too, right? I mean, your waistline, somebody who is typically really overweight, and unhealthy, one of the most common areas that almost everybody carries a big portion of that weight is in your gut. It's very visible. Your stomach, yeah. So it's very visible. And so somebody who has, and if you have abs, that means you definitely have a small waistline, right? So it's like you're not going to have abs and have this big, giant waistline. You're going to have a tapered waistline if you have abs. And so it signals that you're very healthy and probably have your diet in check and take care of yourself. That's right. And a weak core. A weak core, just from a function perspective, you can have very strong legs, you can have really strong upper body, but if your core is lacking, your injury risk goes to the roof, especially with your lower back, which is the number one area that people tend to injure. So the reason why it's so attractive, both in men and women, is because it signals something that means a lot. This is also true for the glutes, by the way. So the glutes, by the way, when, now I know most women say they want to build their butt, and a lot of guys don't think about it so much. But when you look at it, it's like, oh, I'm going to build my butt. When you look at poles on body parts that women find attractive, the glutes are actually up there. Not number one, but they're actually up there. And what's funny is when you look at sports, athletics, especially sports that involve a lot of running and sprinting, you can typically tell when an athlete has a lot of power and speed by the glutes. Yeah. It's the hips. They make you strong and powerful. You notice it right away. And I think it's an unintentional byproduct of just training heavy and getting strong. Your glutes are going to have a lot of power. You're going to have to support all this muscle and keep you upright and give you that explosive power. And if you're working on all these things and being athletically minded or just like overall body mass and size, you're going to have big glutes to support it. You mean so much power and strength is generated from the hips and the glutes. As you're sitting here, you guys are talking about, I'm trying to think of an example of anyone I've ever met. That has strong, powerful glutes and hips and was weak and other areas like you just anybody. I mean, every fighter, boxer, athlete, football player, baseball player, just generally strong dude, even that I've ever met typically has powerful hips. It's your base. It's your foundation. And you generate so much force and power from there that it's almost, it has this almost direct correlation always to strong everywhere else. It's usually. It's usually just like the gym bros that don't work their legs. Yeah. They got the big upper body and then they're kind of chicken legs, but yeah, it's, it's definitely comes with the entire focus. It's funny too, because it's one of the more unique, uh, areas of muscle on the human body and compared to other in comparison to primates. Uh, so our huge glutes in comparison to like chimps and apes, for example, it's very distinct. And part of the reason is we walk on two legs. Uh, and so it holds us upright. So again, the reason why. Powerful glutes or strong glutes or tight glutes around glutes are attractive both to men and to women is because they signify a health, uh, and mobility. So just kind of explaining what it is about those two areas. It's not because we're advertised that it's actually, uh, there's, there's, there's more roots to that than just the fact that, you know, social media shows you. Now, that being said, it is also seems to be one of the more challenging areas for people. I mean, shoot the abs, you're more likely to become a millionaire than you are to have abs. That's a journey, which I've always thought was such an interesting statistic. I would also argue that probably the, if I had to like distill down to what was the number one requested body part developed by all my clients, probably, but was number one. And I think, I mean, 60% of our clientele were female and that's probably 90% of them wanted number one goal. Yeah. That as a, as a goal. And so, yeah, this is an area that this is also why, uh, when you look at like our all of our mind pump TV videos that abs and glutes are always the top performing videos is because so many people are searching and trying to figure this out. And it seems, I mean, cause from a trainer perspective, because we've been doing this long, like a simple answer, but I don't think it's very simple for a lot of people to develop. No, there's a lot of mistakes made in training, uh, both areas. Now I do want to be clear before we go on maps, abs, and butt is not just abs and butt. So you don't want to be like, Oh, I don't know. You don't buy this program and all you work out is your abs and butt. It is a full body program, but 90% of the volume is on abs and butt. Heavily emphasized. So you're still training the rest of the body. Now, why, why would we have you train the rest of the body? Well, there's a couple of reasons. One, uh, training the rest of the body actually helps develop target body parts. That's number one. So number one, just focusing on one body part will actually make it grow less than if there's actual balance. The body has a little bit of a checks and balances and there's this really interesting studies. Some of my favorite ones. It's a point to where they will immobilize a limb. So they'll take somebody and put them in a leg cast on the right leg, and then they'll take a group of people and they'll have them do nothing. They'll take another group of people and have them exercise the leg that is mobile. So my right leg's in a cast and I work out my left leg and then there's other people who do nothing. The group that works out the left leg loses less muscle in the immobilized leg. So the body has this kind of checks and balances. So number one, you'll actually build your abs and butt better if you train the rest of the body as well. But number two, most of the. The volume needs to be done on the areas that you want to target. just pile volume on top of volume in other words you can't do you know 15 sets for every body part and then on top of it add another 15 sets to abs and butt and expect it out yeah you can't expect to build your abs and butt your body can only handle so much volume so if the target and the goal is abs and butt most of the training volume most of the exercises and the sets and reps will go there but you're still doing you know a tricep exercise a bicep exercise you're still doing something for your your shoulders and your chest minimally so it's minimal in this program because the focus is abs and butt but you're not neglecting other parts of the body and the other reason why is we're trainers and coaches and i would never train somebody this way i don't care what a client came to me with i would never create a terrible imbalance in somebody just for the sake of developing uh what the body part they wanted do you guys if you guys had to rank like the number one reason uh or we had to rank what are the top five reasons that people struggle to build a butt and build abs do you think that this is the the number one which is uh because you you just kind of you know you're not going to be able to do it you're not going to be able to do it you're not going to be able to do it you're not going to be able to do it you're not going to be able to do it you're not going to be able to do it you're not going to be able to do it you're not going to be able to do it glossed over what i think is such an important point when designing a program and we just recently had a good friend of ours on the show who's a great trainer and you know was talking about programming oh break the trust yeah any any and as he was laying out the way he programs it's like you know and he just kind of glossed over and i'm like you have to highlight what you just said right there and did because i think this is the part that people just miss which is this idea that i have an area i want to focus on and so i i've been working out of the gym i've been working let's say everybody goes to gym like when they get started and they're they they have like maybe they goo the workout or their friend gave it to them or they're following some program and then as they're going along they're getting momentum now they start to get like okay now i really want to focus on this or we want to focus on that glutes and and and uh abs being the two most popular and then they just add more stuff for those without taking away from without taking away or changing any of the programming and i think that's probably i mean this is an area i know i definitely made a mistake i know i know that as a young man who was lifting and trying to figure it out i had my routine and then when i had areas that i want to focus on i just did more of that shit on top of all the other shit i was doing and then was frustrated why why is my body not changing or why am i not getting these results because i'm putting all this work in well there's two things so you're i mean 100 i made that same exact mistake um and good coaches know this good workout programmers know this and design accordingly brett one of the best in the body part can handle so much volume right so your your quads or your okay let's talk about abs and but your butt your glutes or your abs can only handle so much training volume that's true but your total body can also only handle so much volume so once you surpass or reach the limit on the total volume your body can handle you can add all the volume you want on your glutes and all you're gonna do is over train all you're gonna do is prevent your glutes from growing or prevent your abs from developing because it's just too much total exercise volume so what you need to do is adjust the volume now very minimal volume is required to start to get a body part to develop or at the very least maintain a body part very little is required to build a body part when we take away from others now we can start stacking on top and accelerating the gains so if you do this right just like with our program maps abs and abs and butt here's what will happen to you the rest of your body the other parts of your body are going to be okay but your abs and butt are going to accelerate in development so these two areas if focus of yours because of the way the volume is spread out and focused primarily on these two body parts but not added on top of an already full program what you're going to see is accelerated progress it prioritizes but still balanced that's right because too that is a big common mistake as well as is the entire emphasis and focus is just abs and glutes training only exclusively that's the other issue it's like you know to be able to still incorporate some bit of a total body because you want your entire body to get stronger because you signaling that your body needs to this environment needs to be stronger in this environment now we need to build muscle for that and then on top of that we prioritize which muscle groups are getting you know stressed a bit more and so you know to be able to do that and then line it up and have you know that the beginning of the workout and have the emphasize it definitely matters one of the other things that we did in this program that I really like that's unique to it is that's common when you're trying to help somebody who's trying to build glutes or build abs is one of the one of the challenges that I found with a lot of my clients and I think you guys the same way is being able to connect right and fill those areas yes and so typically a lot of maps programs we tend to start the program in this like heavy strength phase like maps anabolic our foundational program is started that way and this program is written kind of inverse and I know at one point we'll get questions asked like why did you I'm starting at this why would you start this way and when I have a client who is having trouble connecting to their abs or connecting to their glutes one of the things I want to do before I load really heavy on that person is to get that practice and work on that must mind muscle connection and really be able to feel the abs really be able to feel the glutes before we start to load it later on the program and that's one of the reasons why we did that which I think is one of the best things that we did in this program and also something that I learned over years of training clients that I wouldn't have done before yeah so higher reps you can really focus on feeling the muscle heavy lower reps you tend to want to perfect the technique yeah so higher reps you can really focus on feeling the muscle heavy lower reps you tend to want to perfect the technique yeah you want to you want to feel the exercise but not necessarily the body part in fact if you go really heavy and try to feel a muscle you can often hurt yourself you're not trying to you're just trying to go heavy so that's why it makes sense to start to try to connect first and feel it because especially with those two body parts so if you're listening right now and you have issues with developing your core muscles or you really want to develop them it's not developing the way it wants or your glutes one of the issues might be just that you're not connecting well yeah you know like so many butt exercises can very easily become quad exercises and so many ab exercises can very easily become hip flexor exercise I saw this the other day I was at the gym working out young ladies working out and she was doing leg raises she was doing ab rollouts she was doing all these different exercises and I can see what she's doing and it's all hip flexor everything she's doing is all hip flexor now she's gonna feel in her abs because the abs are supporting but and I was so close to going up to her but you know I'm not I don't work at that gym and I don't want to interrupt anybody but I'm looking I'm like man that is all hip flexor if she just changed her technique she would suddenly feel this in a completely different way this is the value in a coach and personal trainer but like it's it's you know if you're watching a video or if you're you know just following a random program like you're gonna try your best to emulate that uh but to be able to feel it like you understand the movement and you're gonna do the movement but now to really pay attention to the recruiting of the skills that you want involved uh slow down you know make sure your body's in the right positioning uh your mechanics are correct and all of that now you're going to emphasize those muscle groups you're going to get a lot more out of them in the recruitment 100 so this is why I asked you guys earlier if you thought that the the other way was what was the most challenging thing for people like what why do people are they not successful is it just because they pile on volume yeah that's one of them for sure or is it this one because I feel like this is one and two for me they're when I think back of all the people that were challenged this area it was either one uh you just piled on all these exercises to already a ton of volume in a program and you weren't doing that or this one I would say would be there's one other one there's one other that we're gonna get to yeah yeah that I'm thinking of are like the top three I was just gonna say I'm so curious how you guys order these of like yes what is it you know so so yeah no we'll get there because there is a third one and if you hang in here for the next five minutes we're going to get to it because I think the three issues the two that you mentioned the one we're about to mention we'll mention a bit those are definitely big yeah these are the three those are the three issues why people have difficult uh difficult to train these areas but back to the program I also want to say this so it's a four day a week workout program so you're in the gym four days a week one of those days a week uh regardless of the phase now we'll get into the phases and why they're different but regardless of the phase one of those days a week is a heavier workout and the other day a week is that lend themselves better to going heavy and exercises that lend themselves to going a little lighter both very effective but when they're combined you get the proper amount of intensity and volume someone might be wondering why don't I just go heavy two days a week or just go moderate two days a week because you can overwhelm your body with too much stress when you combine them in this way you get the perfect amount of stress you can add the frequency twice a week the total volume is very high you recover and adapt and this is what makes you build this is what builds the muscle that's the sweet spot is when you're recovering so to allow that process or really emphasize that process you're going to get to your results a lot uh sooner totally now the program also has three phases okay so each phase is a few weeks long and each phase is a little bit different so phase one you have less sets per exercises higher reps now remember we're controlling the volumes a lot of people don't realize this but when they think of volume they just think of sets but really volume is sets times reps times uh yes times the weight okay so if I do less sets but I'm going with heavier weight then that that's that total volume can equate to what I did before with the lighter weight and higher rep so sometimes people make a mistake with this they think well I'm still doing the same amount of sets but their volume went up because the reps are much higher or something like that okay so phase one less sets higher reps you're looking about 12 on average then phase two the sets get a little bit uh lower but the sorry get a little bit lower yet higher and the reps get a little bit lower and then that happens again in phase three phase three the sets are the highest but the reps are the lowest in phase three you're getting to five reps so it goes from 12 to about eight to about five uh reps per exercise the sets go up as the reps go down and the weight goes up obviously if i'm going to do five reps and we live a lot more that's right all right here's number three this is the third reason why somebody has trouble building their butt and their abs or any body part but especially these two and typically especially when we're talking about our female client they don't want to eat in a calorie surplus right like justin says feed that butt girl yes it's hungry listen you can have the most perfect workout routine like perfect programming written by the best coach individualized to you you could take the best supplements you could get great sleep you do everything perfect but if you're not feeding yourself enough you won't build muscle i don't even care if you take steroids you will not build muscle if you're not intaking enough calories and i need to communicate this if you want to develop muscles in your core so that when you get leaner they look more visible you're not going to be able to build muscle if you're not intaking enough calories my abs are bigger my obliques are more developed if you want your butt to get more round and full you have to eat in a surplus now if somebody's listening and saying well i want to also lean out uh you can cut on any strength training program but ideally what you do is you do in a surplus first then you cut after we want to build the muscle first and then reveal the muscle we don't want to reveal less muscle and then try to build later that's backwards so eating a surplus these and more often than not it's one or two of these that when i get a client that's oftentimes it's all three right or all three but all it takes is one of these three to completely stall progress so if you're not seeing results you're not growing your butt you're not seeing your abs all it takes is one of these three to be off and that might be the case and a lot of times like you said it could be multiple problems but these for sure are the three these are the three big and now to address obviously the connection between the two of them is that you're not going to be we've addressed that when you watch the videos in the program we're teaching you how to do it perfectly so you can really feel develop the muscles the programming is taken care of you got the exercise of the sets and reps that's all good we just mentioned diet now the program is not a diet program it's a workout program but here's what we did when you get this program maps abs and butt we included a butt building diet guide we wanted a diet portion because sometimes people like okay what does that look like what does the calorie surplus look like how do i eat to build do i just need a bunch of food am i eating too much so we're including for free a butt building diet guide we also included a women's supplement guide only reason why we did that is people always ask us questions about supplements which ones are best for me which ones are a waste of time we included that as well and then we also did with this program is we we gave you basically two ways to do this one gym access you have access to barbells dumbbells you know basic equipment you'd find a gym or if you have a well equipped home gym but we also added a version where you just need dumbbells so some people want to work out and they don't even have barbells they don't have a squat rack but they have dumbbells you can follow the full program with just dumbbells as well and then one last thing we know that it's going to be a lot of women that buy this program because women tend to be the ones that say i want to work on abs and butt so here's what we're also doing if you get this program during the launch you get your choice to be included for free we can include either muscle mommy 15 or muscle mommy those are two of the most popular maps programs that we have it's another program uh but you can you can pick one of those you can pick one of those and it's totally free so if you're interested in this program and you want to get a lot of free stuff you go to maps abs and butt.com and then use the the code launch that'll get you 40 off the retail price and it'll get you all that free stuff also if you like this show come find us on instagram it's mind pump media thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted rgb super bundle at mindpumpmedia.com the rgb super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the rgb super bundle is like having sex sal adam and justin as your own personal trainers but at a fraction of the price the rgb super bundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com if you enjoy this show please share the love by leaving us a five-star rating and review on itunes and by introducing mind pump to your friends and family we thank you for your support and until next time this is mind pump We'll be right back.