Mind Pump: Raw Fitness Truth - 2940: The Real Reason Your Butt Won't Grow (It Is Not Your Genetics)

Episode Date: September 7, 2026

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version, and a free second program at checkout (Muscle Mommy or Muscle Mommy 15).   In this episode the guys break down the real reason most women never build the butt they want — and it has nothing to do with effort or genetics. They cover why you cannot shrink your way to a bigger butt, why high rep burn workouts and kickbacks produce almost no results, why the exercises that feel the best in your glutes are often the worst for building them, how much protein you actually need (and why it feels like force-feeding at first), why building muscle first makes getting lean dramatically easier, and why strength in the squat, hip thrust and deadlift is the only metric that actually tells you it's working. Sal shares the story of a client who went from 1900 to 2900 calories, built significant muscle, and then leaned out effortlessly without going nearly as low as before.   MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Nine-week program focused on abs and glutes. Includes free second program (Muscle Mommy or Muscle Mommy 15), Butt Building Diet Guide and Women's Supplement Guide.   SPONSORS   Super Patch: https://mindpump.superpatch.com No code needed, use URL for $30 off. Freedom (pain), Liberty (mobility), REM (sleep), Victory (athletic performance) and Focus (concentration) patches. Backed by over a dozen peer-reviewed studies.   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:26 - The real reason your butt won't grow — and it has nothing to do with effort 4:27 - Why toning is not real and why you have to stop being afraid of building 7:35 - Why the exercises that feel the best in your glutes are often the worst for building them 10:00 - Five sets of heavy barbell squats beats 90 minutes of burn class — every time 11:14 - The diet truth: you cannot build a bigger butt while staying in a deficit 13:03 - How much protein you actually need — and why it feels like force feeding at first 17:36 - Why your body needs a reason to build muscle and what that reason has to be 20:45 - The best butt building exercises and why programming matters as much as the exercises 25:08 - Strength is the most important metric — if you are getting stronger your butt is growing 26:06 - Build first then reveal — why getting lean first is completely backwards 28:47 - Give yourself nine weeks minimum and what to expect in the mirror

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 DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded health fitness and entertainment podcast in the world. This is Mind Pump. 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 Maps, abs andbutt.com. Use the code launch for the discount and all the free stuff. This episode is also brought to by SuperPats.

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 the patch.

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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 mindpumpstor.com. I'm talking right now, hit pause, head on over to mindpumpstor.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 thrust, 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.

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% clientele, 80% of that. 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 to 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 won'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 what 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 exercise. 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 and 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 or physique. 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 your biceps. and build my biceps to look significantly bigger than what they did when I started. And so it's no different for the client who was 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 is a common thing. It's like, I don't want to eat more because I don't want to, you know, get fluffy.

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 do. I blame a lot of the marketing. When I think back to some of the, arguably the most popular, the most famous beach body body program was a butt and abs program. And if you watch like, it was 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 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 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 use 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 a deal. Don't be afraid of building. If you want a round butt, you want the bubble butt, 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 ranges. And the emphasis is on the burn. Yeah. The emphasis is on.

It's just 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. 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 you're doing. genetics play a role. The only person that will build a bigger butt following a crappy workout program is someone that has 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 getting at 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 too 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 do it 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 peas and 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 make 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 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 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 who wanted to build their butt, all things being equal, one group did five sets of barbell squats for five reps.

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 butt building. class like the Brazilian butt, you know, lift type of workout. Just a crazy nonstop burn, whatever. The group that did 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. Whose butt would grow? The group that did the five sets of fire. By far. Not even close.

Not even close. It wouldn't even be in the same universe. And so this is the thing that people need to understand is if you want to build a muscle, you got to get it to be really strong. Now here's, 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 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 touch that. Oh, well, I mean, first of all, the hip thrust machine didn't exist. Didn't exist. The squat rack had dust all over. Nobody did barred us. And any squat racks.

I mean, you just checked off number one and number two movements you can 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, well, you know, 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 of their, they're doing all. following our programs, they're doing lots of good things. All we tell them to do is increase their calories, oftentimes 700 calories, bump your protein and take, come back in 60 days and see what happens. And they come back and go, I gain 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, 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 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. Yes. So you have somebody who is trying to, eat more protein, whole foods, and do that consistently. And then simultaneously, you're also telling them you put them in some of a calorie surplus.

Being consistent with that is tough. And that becomes 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 all these, all these great movements. Watch all the videos. Brett Concheris is one of my favorite people on Instagram. You check all the boxes, but then you still can't do it.

I would say almost always it's 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. Yeah. 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 a day. You guys, 130 grams. That's 45 grams of protein for breakfast, lunch, and dinner. I mean, how many ounces of meat is that?

60 ounces. 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 to eight ounces of chicken or fish or meat each meal. When you look at the average woman whose 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 8 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. Like 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-fitting yourself because it produces so much satiety.

Meaning, you know, 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 they do a couple days and you're like no I do that and it's like no every day 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, 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. 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, eight ounces of meat and 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. 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? Unless it thinks, 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, you know, 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 number. I don't know your guys' phone number. I talk to you

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 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 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 there. 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 go through that same training mindset with your food. So to, you know, use that example you've brought up before with the type of protein and 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 result. 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.

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 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 gonna 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 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 exercise, 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 exercise have value for building, okay? What are those exercises? Hip thrust, phenomenal. Barbell squats, phenomenal. Dead lifts, phenomenal. Romanian dead lifts, 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. Well, strength training, strength training is not the weights. That's part of it. It's the rest period. So, 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 the 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 sets, reps, rest. Yeah, check, get all that stuff.

But I can't tell you how many times. And I see this 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, but foot was her main focus of building in her off season. We both got to the gym at the same time. And I remember saying hi and we're talking. And 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 down. And I'm watching her. She's still training after I've done lifted.

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 she's doing ice skaters and lunges and step up. 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 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 you're going to but as 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 going to build the most muscle when it comes of volume. Less than that builds less, more than that builds less. And so there's somebody listening right now that's like super motivated, hardworking. 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 much. They do too much.

And it's really frustrating because they're doing so much work. Yeah, it's not a lack of effort. But yes, but they're not getting 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 going to 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 about. In those lifts. So if you're listening right now and you're like, I want to build you. 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 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'd also like to build muscle. 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. 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 1,900 calories. By the end of this entire process, which was like a six-month process, I had her eating north of 2,900 calories. So there's a huge difference. 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 2,900 calories, and she built that muscle, and she looked amazing, it was very easy for to get lean because now her metabolism was running on 2,900 calories. She went down to 2,400 calories. Boom. She had abs.

She was lean. She didn't even 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. 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 intake 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 where I said. 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.

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 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, 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 will throw them for free.

Muscle Mommy 15 or Muscle Mommy, both programs, which are, 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 surface 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, 40% off plus the other stuff is free.

If you go to Maps, Abs and Butt, you can sign up right now. So Maps, Abs and Butte.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 Superbundle at Mind Pumpmedia.com. The RGB Superbundle 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 Superbundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources. at Mind Pumpmedia.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.