2940: The Real Reason Your Butt Won't Grow (It Is Not Your Genetics)

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in the world. This is MindPump. Today's episode, the real reason your butt won't grow. We break it down and we give you the fix. We help you build your butt. Now, we have a new program that we've released just now called Maps, Abs, and Butt. So if you want to focus on those areas, your core and your butt, it's a brand new workout program for those areas. Plus, it's 40% off because it's a brand new program. Plus, we're going to give you Muscle Mommy 15 or Muscle Mommy for free. So you get another program for free. Plus, we're going to send you two free guides. One of them is the butt building diet guide. Go to mapsabsandbutt.com. Use the code LAUNCH for the discount and all the free stuff. This episode. It's also brought to you by Super Patch. So Super Patch is wild. It's a wearable technology that focuses on helping people optimize how they feel and perform. So it's a patch you put on your arm. Now, check this out. Here's the weird part. It doesn't have medicine in it. It doesn't have supplements or herbs. It's literally just a patch. So you're probably thinking what I thought when I was first introduced. This is hocus pocus. This doesn't really work. Well, then I saw the studies. Over a dozen studies showing that these patches. Are efficacious. In fact, the pain patch from Super Patches is as effective as taking an NSAID. Literally taking a pain medicine. It's as powerful as that. Now, how does it work? It uses what's called haptic technology. This is a new field of research. There are ridges on the patch that contact the skin, send a signal to the brain and change how the brain operates and perceives things. So they have a pain patch, a sleep patch. They have one for relaxation and more. They really work. It's really wild. You've got to try it out yourself. Go to mindpump.superpatch.com. That link will get you $30 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. The real reason your butt won't grow. Has nothing to do with how hard you're working. It's because you're training backwards. You've been going to the gym off and on for years, but your butt looks exactly the same. You've been told to eat less and do specific exercises like squats and hip thrusts, glute bridges, lunges, glute machines. You've done all that and the size of your butt, it hasn't changed. It's not because your genetics are cursed. There is a solution. But the amount of lies, bad products and horrible workout programs are distracting you from the truth that took us years as personal trainers. To finally understand. In this episode, we're going to show you why you don't have the butt you want yet. And I'll tell you what, this works if you can't work out every day. It works if you're a busy mom. It works if you don't have a gym membership. If you don't have a lot of time, if you've never worked out consistently, here's the truth I want you to remember. You cannot shrink your way to a better butt. You have to build one. Don't forget the glutes are a muscle. And here's some of the things you're going to learn in today's episode to transform your butt. We're going to talk about diet. We're going to talk about how to lift. We're talking about how to maintain the round butt that you built. Let's get to it. I'd have to say this is probably, you know, first of all, we talk about 60% of our clients as personal trainers were female clients. A majority of them wanted to lose weight, but even the ones that wanted to lose weight also always had this goal. I want to build a butt. I want to build a butt also. And this was always a main focus. And I'd say of that 60%. So a majority of the people I trained, this was a focus. And it was always something that they had been working on for a long time and never felt like they got any traction. Those are conflicting goals, right? I want to shrink, but I also want a bigger butt. Not realizing many times, I think if you ask people, they'll know this, but not realizing that the butt is a muscle. And if you're trying to shrink your body while simultaneously build a muscle, nothing's going to happen. You can't build the butt that you want. You can't shrink into a bigger butt. So that's one of the big things that people need to understand. And it's a muscle. You train it properly. And a lot of people now are familiar with the best exercises, but a lot of people don't know how to program the best exercises. Programming is the order of the exercises, the sets, the reps. It's how you do them. It's the total volume. That's just as important as the exercises themselves. And when you put it together the right way, it works. When you don't put them together the right way. What it feels like, and here's the problem, is it's like years of work, nothing's happening. I'm spending all this time in the gym, I'm getting sore, I'm doing all the right exercises, I think, this is what I see on Instagram, nothing's happening. Is it my genetics? Is it just never going to happen for me? And that sucks. I think this is why people kind of give up on this is because, obviously, genetics play a role. We've talked about this many times with any muscle group you're trying to build. We can't change our genetics. And there is definitely some people that have better genetics for building a butt than other people. But it doesn't mean that every single person can't significantly improve and develop that muscle. Unlock their true potential. Because it's a muscle. I mean, I may never be able to build my biceps to look like Phil Heath, but I absolutely can significantly change and build my biceps to look significantly bigger than what they did when I started. And so it's no doubt. It's no different for the client who is like, I just want to build my butt, but I do the hip thrust. I do all these exercises, but I can't possibly do it. But I don't understand. Is it my genetics? And so I'll never have a butt. But what's interesting about that is certain muscle groups, like you're mentioning, like a bicep, like most people would assume I'm going to need to eat more to be able to build size. Right. And so it's interesting to me to see, you know, that that is a common thing. It's like I I don't want to eat more because I don't want to, you know, get fluffy. I don't want to get. I don't want to get, you know, gain size everywhere. I just want to gain it in my butt. But in order to grow muscle, you have to be able to feed it. I blame a lot of the marketing. When I think back to some of the arguably the most popular, the most famous Beachbody program was a butt and abs program. And if you watch like the Brazilian butt lift. Yeah. If you watch the marketing on it, it is saying things like not to get big and bulky and shrink your waist. And there's. They're telling you shrink your waist and build your butt, which we know is bullshit. Yeah. Like you're not going to do the two of those things simultaneously. You're going to focus on building the butt just like you would focus on building the muscle. But when you look at the way, but they did, they use these, these words like toning, like, oh, bulky. And that stuff scared, scared people away from what they really needed to do. First off, we've talked about this on previous episodes, but toning, at least in the way it's used in fitness marketing is not a real word. So muscles build or they shrink. That's it. There is no such thing as toning. So a muscle that begins to build feels firmer. And that's what they're trying to convey by using the word tone. But what they're also trying to do is move away from a word that tends to scare people, which is build. But here's the deal. Don't be afraid of building. If you want a round, but you want the bubble, but you have to build it. That's what makes that happen. The other thing too, Adam is oftentimes workout programs emphasize the wrong things or the wrong rep range. And the emphasis is on the burn. Yeah. The emphasis is on the feel. Yeah. The feel it's on short rest periods. It's on these little movements. I mean, you mentioned that, that beach body program. If you watch that original, original, they're not even lifting weights. They're doing like salsa dancing. It is. You're going to get some stamina and it might be fun, but you're not going to build anything by doing that. In fact, the only person here's where genetics play a role. The only person that will build a bigger butt following a crappy workout program is someone that has. Yeah. Insane muscle building genetics. You take somebody with bodybuilder genetics, which is like less than 1% of the population and they can do the. You do almost anything. They can do the step ups and the kickbacks and the dog peas and the little exercises and the burn and the, you know, no rest and not really focus on traditional strength training. And they'll build some butt muscle, but the average person is going to get no, not no results. They'll get no results from that. You know, you just said something else that reminds me of one of the challenges I think that a lot of clients had to was. We, uh, or they attach the feeling and the burning sensation in their butt to like good programming or good exercises or that it's working. Therefore it should be building. And sometimes the exercises that you feel it in the butt the most are the most inferior movements you could possibly be doing for the butt. And that seems kind of counterintuitive, right? Someone would be like, that's weird. I don't understand. Like, how could the exercise that I feel it the most in my butt not be the best? Well, because some of these are these little isolation exercises, you mentioned things. Like kickbacks and dog piece and these, these movements that are really small isolation movements that you don't really do a lot of weight, but you'll feel the burn. Yeah. You'll feel the signal. It's a small signal. Yeah. And so it's a very small signal and it is not going to build the glutes the way somebody wants to, but yet, because you've been told those are great movements, uh, and because you feel it in your butt, you tend to lean into that thinking, this is the right way to train. Look, just to give an example of this, and this is not, uh, by any stretch of the imagination, perfect workout programming. But just to illustrate what we're talking about, if you took two groups of women wanted to build their butt, all things being equal, one group did five sets of barbell squats for five reps. Okay. They did heavy barbell squats for five reps. The other group, which by the way, would take you about, I don't know, 30, 40 minutes, maybe the other group, 90 minutes or 120 minutes of the craziest nonstop, but building class, like the Brazilian, but you know, lift a type of workout, just a crazy nonstop burn, whatever the group that did the, the crazy burn workout would be sweaty. They'd feel the burn in the butt. They'd be exhausted. The group that did five sets of five for heavy barbell squats would feel like they didn't even work out in comparison. Yeah. Whose butt would grow? The group that did the five sets of five, by far, not even close. It wouldn't even be the same universe. And so this is the thing that, that people need to understand is if you want to build a muscle, you got to get it to be really strong. Uh, now here's, uh, you know, and we talked about this earlier in the episode, you can't shrink at the same time you're trying to build. If you're trying to build a muscle, the goal is to go on it. And I'm going to use a word that scares people, a bulk. You have to eat in what's known as a calorie surplus and eat enough protein. In fact, today, more women than ever know the right exercises and even know that they need to get stronger. Although we'll get to that. Okay. We'll talk more about that, but there's still far more than we, we, we, when we were trainers back in the day, like 20 years ago, when we were running in gyms, getting strong with heavy weights, like no women wanted to even train. Oh, well, I mean, first of all, the hip thrust machine didn't exist. Uh, the, the squat rack had dust all over it. I mean, you just checked off number one and number two movements you could possibly do to build your butt. So they were non-existent and building muscle. God forbid, you know, don't even talk to me about building muscle. I'm going to just want to burn. Right. And so today more women than ever understand getting stronger, although it's still not a majority, it's way more than it used to be. They get it more women than ever understand barbell squats and hip thrusts. But oftentimes the one thing that makes a difference, the big thing that makes a difference besides workout programming, which we'll get to is diet and protein. I can't tell you how many times we'll, you know, and for people listening, we'll get callers or emails or listeners where they're struggling with this. And all we tell them to do, they're doing all they're following our programs. They're doing lots of good things. All we tell them to do is increase their calories by 700, oftentimes 700 calories, bump your protein and take, come back in 60 days and see what happens. And they come back and go, I gained an inch and a half around my butt. My butt built. It's actually stronger. It's actually bigger and rounder. And so oftentimes that makes the big difference. It's the diet and the protein. Don't be afraid of gaining weight. First off, if you gained five pounds of muscle on your butt, you would have a much bigger, rounder, fuller butt. But guess what? The scale would say five more pounds. That has to happen. If you want to build muscle, it has to happen. Yeah. I think, um, one of the greatest challenges here, is one, it's always been challenging for most of my clients to hit protein intake consistently. And then in addition to that, when you're eating protein, it's very satiating. So you have somebody who, uh, is trying to eat pro, uh, more protein, whole foods and do that consistently. And then simultaneously, you're also telling them you need to put them in some of a calorie surplus, uh, being consistent with that is tough. And that, that becomes, is the next greatest challenge. But it is the great, if you're doing all the right movements and you know, you are, if you're listening to this and you're like, yep, hip thrust, check. Yep. I squat. Yeah. Lunge. I do these all. They do all these great movements. Watch all the videos. Brett Contreras is one of my favorite people on Instagram. Like you go, you check all the boxes, but then you still can't do it. I would say almost always it's the, the diet consistency. You know what it is, is that a lot of people don't know what high protein means. Like we're saying eat high protein. Mm-hmm. Yeah. We're seeing, we're also saying eat in a calorie surplus. And I think some people are afraid of actually eating in a calorie surplus. So calorie surplus is a good 500 to more calories than what you're probably currently eating. So that's a decent additional meal. But let's talk about high protein. If you're a petite woman and you're listening to this and you weigh 130 pounds, here's how many grams of protein you need to eat per day to hit that kind of upper limit of where you'll maximize the effects of protein. 130 grams of a day. Grams. Yeah. You guys, 130 grams. That's 45 grams of protein for breakfast, lunch, and dinner. I mean, how many ounces of meat is that? Six to eight ounces. Every meal. Every meal. You got to plan that out. Every meal. This is not a turkey sandwich. This is not three scrambled eggs for breakfast. Three scrambled eggs for breakfast is going to give you a grand total. What is that? 18 grams of protein? Yeah. You would have to eat six eggs or seven eggs, right? To hit that, right? You would have to have six ounces of protein. Six to eight ounces of chicken or fish or meat each meal. When you look at the average woman who's strength training, the average woman who works out often, when you look at the actual amount of total protein that they eat per day, what it typically looks like is anywhere between eight to 10 ounces total for the whole day, for the entire day. It's like three ounces per meal. No, no, no. You guys, it's a lot more than you think. And then to what Adam's point, this isn't easy, you guys. This is not easy. Protein produces a ton of satiety. So you can eat a big bowl of rice. You can eat lots of other foods that don't seem to produce the same amount of satiety. And by the way, the studies and data on this is very clear. They don't. But when you eat eight ounces of meat for breakfast and your lunchtime comes around and you're not used to doing this, it's a little bit of a chore. It's going to feel like you're stuffing yourself. It's going to feel like you're force-feeding yourself because it produces so much satiety. Meaning that much, eight ounces of meat is going to hammer your appetite, which is good in many cases, but also makes it difficult when you're trying to do this on a consistent basis. And by the way, you might do this one day. So I've had clients do this. Just going to say consistency is so key to it too, because you do a couple days and you're like, no, I do that. And it's like, no, every day, do that. Can you do that? Because what ends up happening is somebody does that a few days, but then a few days they fall behind on the calories. They fall behind on the protein. And it's like, and that's enough to not see the progress and the results. And so it's a consistency thing around the calorie surplus plus the protein. And it doesn't have to be this massive calorie surplus. And you don't have to eat six to eight ounces every single meal. There's plenty of other strategies with shakes and with Greek yogurts. And so, but what I do appreciate what you're saying, because I would communicate the same way is that I would highlight that by. Because when you say it like that, people go, oh my God, I know I don't eat that much of meat. And so what it really does is highlight how much protein you need to be hitting. It doesn't mean you have to do it through six to eight ounces of meat in just three meals. You can have eight smaller meals. You can have a shake in there. You can have some high protein Greek yogurt. There's lots of great strategies to get to that, but it's the effort towards that many grams of protein consistently every day to do that is huge. It's got to be a priority and consider this, right? The body doesn't want to build muscle unless it thinks it has to. Okay. Now why? Why is that? Well, muscle is expensive tissue. So meaning when you have more muscle on your body, it requires, it means that your body requires more energy intake to maintain. And your body is the result of many, many years of evolution, meaning it would rather be efficient. Our human bodies are designed to be efficient. How do we know this? If I put my leg in a cast for one week, I would lose significant muscle in my leg. Why? Because my body's like, we don't need the muscle. Get rid of it. This happens to the brain. This happens to the rest of the body as well. Like if I stop remembering a certain thing, for example, I'll give you guys an example. This is an easy one. I think we can relate to because we grew up during a time where we didn't have cell phones. I used to know everybody's phone number. I knew everybody's phone. I don't know your guys' phone. I talk to you guys every day. I cannot tell you what your phone number is because my brain prunes that off. I don't need to remember it. Same thing happens with muscle. So you have to give your body a reason to build muscle. Yeah. And then you have to feed the ability to build that muscle. And by the way, the reason is your training. And what kind of training tells your body we need bigger muscles, heavy weight training, strength training, not cardio, not endurance training, not stamina training, not running or swimming or circuit training or orange theory classes or Barry's boot camp classes or anything like that, or, you know, body pump classes or Pilates. None of that tells your body. We need bigger muscles. Bigger muscles come from, Hey, I'm lifting heavy stuff. I need bigger muscles to lift this heavy stuff. So get strong. That's the key, right? So you produce that constant signal, which is telling your body, this is the environment that we're living in. And then as we recover, this is where it's important to, to go through that same training mindset with your food. So to, you know, use that example, you've, you brought up before with the type of protein and the amount of protein that you're going to use. And then you're going to use the amount that you need to try to consume. This is not going to be something that's, it's going to feel natural initially. Like it's something that you have to work and introduce to your body, just like you're consistently introducing the training stimulus and that signal. Both of those in combination is what's going to get you to the results. Stay consistent, stay patient and trust the process. I feel like we have to communicate this so often with clients that are following one of our programs, because there's been so much noise for so long in the marketing space. And especially in this area, when we're talking about building the butt. Uh, and so it's really easy to start a program and you're like, I don't feel like this is moving enough, or I don't see the results fast enough. And then you, you default to all the BS that you've been told for so long, stay consistent, trust the process, be consistent. This is the key to this. And it doesn't, you're not going to grow three inches on your butt in one week. It takes time to do this. And so you have to consistently do this, be patient about it, and it will come, but you've got to trust that process. Yeah. So, so here's some ways that you know, that you know, you're moving in the right direction. Now, first off, before I get to the best metric that you could possibly keep track of and measure in pursuit of a bigger butt, number one, there are extra, there's a lot of exercises that train the glutes, the gluteus medius, maximus minimus, right? The big glute complex. There's a lot of exercises that train them. Some of them are phenomenal at building. Others are okay for correctional exercise. Or stability or stamina, meaning all exercises have value, but only some exercises have value for building. Okay. What are those exercises? Hip thrust, phenomenal. Barbell squats, phenomenal. Deadlifts, phenomenal. Romanian deadlifts, phenomenal, right? Lunges, excellent. Bulgarians done properly. Excellent. Like those exercises are great at building big, powerful round glutes. So do the right exercises. Now, programming is a different story or the other part of it. Programming is, when you look at a workout program, it's a collection of exercises and there's a prescription for sets and reps, but that's not all, right? It's the order of the exercises. It's the rest periods. And by the way, traditional strength training to build muscle has rest periods. Don't think you got to keep moving. In fact, if you don't do the rest periods, you won't build muscle. What makes strength training, strength training is not the weights. That's part of it. It's the rest period. So typical strength training, real muscle building, butt building strength training has like two minute, three minute rest periods in between sets. But it's also the order of the exercises, the days, how they're put together and the phases with the reps and the sets. All of that is what is known as programming. And good programming makes a huge difference versus bad programming when it comes to results. To add to that, specifically talking about people that want to build a butt, one of the biggest mistakes I'd see people do is they would just slap more of these exercises that you just labeled on already another program. So they have a typical way of training. They want to focus on the butt. These are all the exercises that you're supposed to do. And so they would just add all of that to the program. This actually makes the program worse. And so there is an appropriate balance of volume and exercises in a program too, because it's more than just, Hey, these are all the great exercises. Hey, this is the order you do them all in. Okay. Yeah. This is sets reps. press yeah check get all that stuff but I can't tell you how many times and I've seen this in the even in the competitive world in fact I have like this I still have this memory of a female trainer client friend of mine who was a competitor who I know that like butt foot was her main focus of building in her her off season we both got to the gym at the same time and I remember saying hi and we're talking and I she told me that she was that's what she was training for the day she was training legs and glutes and stuff and then I don't remember what I was training but we get there and I get through my routine and then this is at the period of time in my training where I'm like doing a good you know 45 minutes to an hour walk afterwards and I'm you know up at like one of those crow's nest type of cardio rooms where it's up high and you're being done and I'm watching her she's still training after I've done lifted I've I've lifted my whole routine I'm now walking I've been walking for 30-45 minutes and she's still lifting and I'm watching and I'm watching and she's doing ice skaters and lunges and step ups just every butt exercise you can think of and I'm thinking like man like even this is a trainer who understands good exercise but doesn't really understand proper programming the proper amount of balance and volume and just because you're doing all the right movements if it's if you're not doing it the right amount of volume and intensity with diet and all the things then you end up just spinning your wheels so volume is like the total work essentially to explain it loosely that you're doing right so it's the sets it's the reps it's the weight all of that plays a role in volume your body can only handle so much volume in fact if you go above and beyond what is ideal amount of volume you get less results it's like a it's like a bell curve there's a perfect amount that's gonna build the most muscle when it comes to volume less than that builds less more than that builds less and so there's somebody listening right now that's like super motivated hard-working they probably I've got this great attitude around work like I'll just make it happen then they apply that attitude to their training they just do too too much they do too much and it's really frustrating because they're doing so much work it's not a lack of effort but yes but they're not getting uh those great results so here's one of the metrics that you know that you should pay attention to this is the most important look you want to build your butt the most important metric to pay attention to if you know you're going in the right direction besides measuring your butt looking in the mirror because people do that is strength I'm gonna tell you something right now if you get stronger consistently over the course of 90 days 120 days muscle is building yeah period end of story especially in those lifts that you're talking in those lifts so if you're listening right now and you're like I want to build a bigger butt I'm going to tell you this is your goal here's your goal forget building a butt because this is how we're going to do it I want to get stronger at the squat I want to get stronger at the deadlift I want to get stronger at the hip thrust I want to get stronger at the Bulgarian split stand squat I want to get stronger at the best butt building exercises and I know if I consistently get stronger over time the muscle will come by the way everybody's the fact that's how it works you can follow all the programs you want all the exercises if you're not getting stronger you can pretty much guarantee you're not going to build much muscle or any at all so your goal here is this get strong at the best butt building exercises that's how I'm going to build the butt now here's the thing I want to talk about diet again because we mentioned you got to go into bulk you got to eat in a surplus we have people listening right now who are like look I like that that's cool but I also want to get leaner okay the the number one and number two goal typically for women is get leaner or I want to be able to see my midsection I want to have nice you know tight waist but I also want to build a butt and so what typically happens I don't know about typically oftentimes I would say it happens somebody says okay cool I want to build my butt but I also want to get a tight waist I'm going to start by getting lean let me start by getting lean first and then I'll build afterwards backwards that's backwards build first here's why building more muscle will make getting leaner so much easier everybody so much easier why because more muscle means you're going to burn more calories more muscle means you have a faster metabolism I'm going to tell a story I'll communicate a story of one of my clients but I've had many clients with similar stories but I had this one woman that I trained years ago and she was doing so much work I mean she was running she was strength training her calories were low and she was really struggling she's like you know I'm lean but I'm not as lean as I'd like to be but I'm doing all this exercise do I need to eat less and work out more like what's going on so I looked at a routine I literally this is what I did I cut out her running because that alone was too much plus it's not contributing to wanting to build a bigger butt I took her strength training I ordered things differently she was lifting five to six days a week I had her lift four days a week then I took her calories and I gradually bumped them up as she got stronger so her calories to start with were about 1900 calories by the end of this entire process which was like a six month process heading north of 2900 calories so there's a huge difference everybody said that's a thousand more calories that she was eating here's what happened at the end of that process she built a lot of muscle had a much rounder butt and by the way she didn't gain any body fat in fact she started getting leaner later so as she got up to 2900 calories and she built that muscle and she looked amazing it was very easy for to get lean because now her metabolism is running on 2900 calories she boom she had abs she was lean she she didn't go down as low as she used to go because she had a faster metabolism so number one is build then reveal build first reveal second all right uh here's the other thing if you're trying to commit to a certain period of time to see this kind of progress the minimum is a good nine weeks minimum don't give it three weeks don't give it four weeks like 30 days give yourself nine weeks of a good training cycle that's focused on building the butt on eating in a calorie surplus on hitting your protein take consistently nine weeks is typically about as long as it takes for you see kind of visible difference in the mirror like whoa a half an inch to an inch on my butt my butt looks higher it looks rounder this is really working this is the patient thing this is why I said like it and your point focus on strength the muscle will follow 100 first that feed the body be patient be consistent then the strength comes after the strength follows the muscle so here's what we're going to do is we're going to do a here's what we have here to make this easier because you're listening to the episode you're hearing all the stuff you're like all right how do I organize all this what does this look like here's what we did we have a program called maps abs and butt so this is a workout strength training program the focus of which is getting incredible abs and building an incredible butt now you do train other parts of the body but the focus most of the training focus is on those two those two areas build both make them look both amazing this is what we're going to do with this as well after you're done with that program which will take you about nine weeks we've included for free another program that you can choose from one is called muscle mommy 15 the other one's called muscle mommy one of them is a shorter uh less of a commitment type of a program 15 minutes a day so if you're like hey I like a little more convenience I could do that one the other one is longer time spent in the gym, that's the traditional muscle mommy program. You can follow it up with one of those programs. So now you've got your nine weeks, maps, abs, and butt. Follow it up, which we'll throw them for free. Muscle mommy 15 or muscle mommy, both programs, which also focus on the glutes, but now has more of an emphasis on the rest of the body. We're also going to include a butt building diet guide. So we talked about the diet part. You're going to get a diet guide that's going to help you eat in a calorie surplus to build muscle, not a lot of body fat to bulk, but to not bulk in a way that doesn't make you happy to build the butt. That's what the diet guide is. And then we included a supplement guide. So there are supplements that can help. And I'll be very clear. Supplements are going to give you 2% extra. I don't care what supplement companies tell you. They don't do these miraculous things, but they do do a little bit, especially if you take the right ones. So we've also included a supplement guide. And because of this episode, the program plus the free program, plus the diet guide, plus the supplement guide, 40% off. Across the board, 40% off. Plus the other stuff is free. If you go to maps, abs, and butt, you can sign up right now. So it's maps, abs, and butt.com. Use the code launch. Launch is going to give you the 40% off plus all the free stuff. Also, if you like our podcast, you can come find us for more information on Instagram. It's mind pump media. We'll see you there. 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 mind pump media.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 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 mind pump media.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.