Mind Pump: Raw Fitness Truth - 2955: Training Glutes and Abs From Home (No Gym Required)

Episode Date: September 28, 2026

MAPS Abs & Butt is still 40% off: ⁠https://mapsabsandbutt.com⁠   If your goal is a stronger, rounder butt and visible abs, this episode gives you the programming logic, the exercise selection, the rep ranges, the rest periods, and the mindset shift you need to actually make it happen.   In this episode: • Rest periods are what make strength training strength training: resting two to four minutes between hard sets trains the energy system tied to muscle growth, while cutting rest short shifts you into aerobic, stamina-based work that does NOT build the butt • A study in the Journal of Applied Physiology confirmed that heavy load versus light load matters far less than effort: sets taken close to failure build muscle regardless of whether you are using five-pound or fifty-pound dumbbells • Progressive overload does not just mean adding weight — slowing the rep tempo, pausing at peak contraction, adding reps, or changing the angle of an exercise all challenge the body to adapt and grow without a single extra pound • A Frontiers in Physiology study on glute growth ranked hip thrusts and deep squats at the top, followed closely by Romanian deadlifts, all of which can be done at home with dumbbells alone • The biggest programming mistake when targeting a specific body part is stacking extra volume ON TOP of your existing program; you must reduce volume on non-priority muscles to one to two maintenance sets per week so recovery can actually happen • Strength gains always precede visible aesthetic changes: for the first few weeks you will get stronger without much mirror feedback, but the muscle and fat loss follow reliably once the strength accumulates • A subpar program done consistently beats a superior program done inconsistently — removing the commute and friction of a commercial gym dramatically raises the odds you actually show up • To build the glutes while also shrinking the waist, focus on reverse dieting and building first; muscle speeds the metabolism, which makes the subsequent fat-loss phase far more effective and easier to sustain   Chapters: 00:23 Intro 01:23 MAPS Abs and Butt Launch 01:50 Why a Gym Is Not Required 03:19 Strength Training vs. HIIT at Home 04:57 Progressive Overload Explained 07:00 Why Rest and Heavy Loads Build Glutes 11:00 The Case for Working Out at Home 14:27 Best Exercises for Glute Growth 17:45 The Exact Training Recipe 20:00 How to Balance Volume Across the Body 20:48 Two Free Sample Workouts 22:56 Building Glutes and Losing Waist at the Same Time   Products: MAPS Abs & Butt: ⁠https://mapsabsandbutt.com⁠   Sponsors: Ketone-IQ: ⁠https://ketone.com/mindpump⁠   Mentioned: Arnold Schwarzenegger: Referenced for his famous claim that he could make one exercise more effective than most people's entire one-hour workout.

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 history. This is Mind Pump. Today's episode, we talk about how to build your glutes and abs at home. No gym required. Now, this episode is brought to by a sponsor.

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You can build round glutes in a strong midsection at home with almost nothing if you train them the right way. That's right. That's the whole episode. That's what we're going to talk about today. Let's go. You know, that's a common, I don't want to say excuse, but I'll say kind of roadblock that someone will have when it comes to getting on with their fitness, trying to accomplish a fitness goal, is that they don't have a gym membership or they don't have access to lots of exercise equipment. You don't need lots of equipment at all to get a phenomenal physique. And I really want to talk about that because it's a false roadblock.

Yeah. It's not a true one. Well, it doesn't matter if you had a gym or not. There's a certain point that we're going to start as far as like load and stress on the body and then we're going to progress over time. And so much of that can be accomplished at your home anyways. Right. I've been able to take a client really, really far before I ever felt like, hey, you need to go invest in this weight or this thing. It's like we could do so much at home with a pair of dumbbells or very minimal. equipment as far as building a body that we want.

Yeah, you know, one of the challenges around that, Adam, is when people look up home workouts or equipment-free workouts, they get a lot of these kind of hit-style cardio-style workouts. And so what I'm here to say is you could do traditional muscle building, strength training with very minimal equipment. So it's not just the jumping around doing crazy stuff, hit workouts. We're talking about the kind of workouts actually build the glutes that you're looking for that actually develop muscle. you don't need tons of equipment.

You just need good programming. In other words, you need to know how to strength train properly with minimal equipment to make it happen. Yeah, adjust the tempo, just some other acute variables. So it's like, you know, you're still going to get the strength component in there and you're going to get the rest periods. And you can emulate a really good weight training type of program with body weight even. Oh, I think that's because the at-home workout for many decades were the Jane Fonda videos, I mean, VHS, it all started there.

Yeah, and a lot of those were really built off of, you know, calorie burning, keep you moving type of workouts. And they're trying to entertain you, too. Yeah, so I think I think that's part of the reason why is I think that we still attach home workouts with this like, you know, stand in front of a TV and watch a routine and keep it moving and sweat and burn. and not a lot of people know how to, to Justin's point, with isometrics or, you know, doing body weight movements and slowing down the tempo and finding ways to really... Gosh, just a pair of dumbbells. Just a pair of dumbbells. You can go so far. Very far. That's right. A lot of people will equate the equipment to results, like how much equipment I have or how much access I have to equipment, but it doesn't work that way.

What equals results when it comes to building, shaping, sculpting of the body is progressive overload. It's effort and progressive overload. It's good workout programming. It's not the equipment. And you can do that. Again, a pair of dumbbells will get someone very, very far to getting the kind of results I'm looking for. Well, such a good episode to refer back to. I think it was we did, it was titled the Nine Ways to Progressively Overload.

Which I think is such a good episode because most people assume that progressive overload means I just got to add weight, add more weight, add more weight. And so then they go, oh, I only have this much dumbbells or I only have this much weight at home. Therefore, I can't progress. And there's so many other ways that we can progress the body. So it'll continue to get challenged. It'll continue to build. And so I think a lot of that has to do with just not understanding all the different ways that you can work out in order to progressively overload the body. Yeah.

So one of them, obviously, is add more weight. We don't want to overlook that. Getting stronger is a great way to build muscle. It's also slowing down the reps. It could be adding repetitions. It could be pausing. It can be changing the angle of the exercise to increase the tension or to make it more difficult. Now, one thing that you won't or you don't want to do is get caught up in the endless reps routine.

The 100 wraps, the 50 reps, the burn, burn, burn. This moves what you're doing from strength training to endurance training. which is okay if that's what you want. If you want lots of stamina endurance, and that's the way you should probably train. But if you want to see your butt get rounder, if you want to see your muscles develop, then it's the traditional rep ranges,

which, you know, they can be as high as 25, but higher than that, and you start to get caught in the endurance cycle. Well, we're really challenging it, yeah, with weight would be ideal. However, I mean, they do have options for that as well. They have those block dumbbells where you can actually, like, you know,

dial in another five pounds. And so, you know, there's more reason. reasonable options out there now for at home where it's just like it's minimal but very effective for just scaling your way up through progressive overloading I mean I think you guys are being really gentle the way you're saying this right now if you want to build a butt you've got to lift heavy ass weight you've got it or you have to stress by it and you have to rest I've never seen anybody build an amazing butt doing circuit training and lots of kickbacks and you know the these movements that you see on these videos that are endurance

stamina building type of mermin that make your butt burn don't build the butt. In fact, I find myself with clients that have this as a goal, I've got to over-communicate the rest period. In fact, I'd rather you rest

five minutes, seven minutes, than to cut it short to a minute, which is what most people do because they're sitting at home. Or no rest. They're getting ready to do the next exercise and they go, oh, I'm okay to do the next one and they go right into it

versus sitting there, letting the body fully recoup, fully rest, putting maximal effort into the next set. Yeah, not to go too deep into that, but it's the rest periods that make strength training, strength training. So you do your set, it's intense, it's hard, it's heavy,

you rest. And it's not necessarily because you need the rest. You rest because we're training a particular energy system that creates muscle growth. And that system depletes very quickly. Now, if you keep pushing and doing high reps, you start to become aerobic, and you start to train for stamina.

So you have to train the energy system that's connected to muscle growth. And so that looks like your traditional strength training. We do a heavy set. You rest for two to three to four minutes. And then you repeat it. Yeah, I'm glad that this has changed over the course that we've been personal trainers. When we first started 25 plus years ago, we were still coming out of the 80s and early 90s of super skinny and afraid of muscle.

And I feel like that narrative has finally changed. And most women that want to build a physique understand they need to build. They need to build a body. They need to build the muscle. That's what gives the shapes. That's what gives the curves. The thing that I think where they mess up is focusing on trying to do both those things at the same time where it's like if you want the small, tight waist, focusing on building the butt will make that part easier.

Right. So if we focus on getting strong, building the glutes, this will help speed the metabolism up. This will help making and shrinking the waist much easier versus eating in a way that is going to shrink the waist. makes it really difficult to try and build the butt. So it's like eat in a way that we're going to build the butt, build the metabolism, and then shrinking the waist and keeping the butt is much easier. Not to mention a strong body is a resilient body.

It burns more calories on its own. It gives you more margin with everyday life. You feel good. Muscles protective. Strength sticks around. This is another good one. Like strength, when you build strength, you don't need to maintain it with training as often as other attributes.

So it's really cool, right? It's this type of, it's this, you know, this goal that you can accomplish that sticks around and it makes your body want to burn body fat. So it's a really, really good goal to have when you want to look good. You don't want to have to work out all the time and you want some flexibility with your diet. It just takes more intention, you know, to structure like at home. If you have that right plan and you have focus for that, you can actually be much more efficient in that proximity. You're not going to be fighting people over machines. You're not going to have interruptions.

And really, the basics is what moves you the furthest. And sometimes we get distracted in the gym because there's all these varieties of things, which is fun. But at the same time, it's usually those main foundational lifts that carry you the furthest. This is always an interesting one for me to talk about because I came from the place originally when we first started talking about this on the podcast as the guy who felt like I had to be in the gym. Yeah. Like the gym workout. And it wasn't for the reasons that we're talking about with weights or anything like that per se. It's just even like just the motivation to be there.

I felt so strongly about that. And then I remember after COVID happened and being kind of forced to be at home more often and then building my home gym and fell in low with it. You guys were always advocates for it. And then realized like how much more consistent I was. We've talked about this many times that a subpar program done consistently is better than a superior program done inconsistently. consistently. And so, you know, if you have great programming and you have access to equipment at your house, even if it's minimal equipment, the likelihood of your consistency goes up tremendously. And that has a ton of value to be able to do that. And then it also gives you the freedom, which I feel like, you know, obviously a lot of women that are listening to this episode that want to build a butt may also have a family and kids or a husband or other responsibilities that they have going on. And you now have this freedom and flexibility. to do a couple exercises from the program, go back to what you were doing inside the home, come back and do it again, which that for me and Katrina both I've seen has made it way

easier for our consistency. And you're not sacrificing results doing that. In fact, there's a lot to say about it possibly being superior to work out that way, where you break the day up in maybe two or three small micro workouts where you go in there and you just get a couple sets of an exercise and then you come back. And so I'm a huge fan of working out from home for these reasons now. And I'm somebody who's changed. I've changed my beliefs on this. In the last 10 plus years we've been doing this podcast,

you've heard me go from one side of the other. And I think that's because now I've had one and I've seen the impact it's made for both me and my wife staying fit a lot easier. Now, I do want to say there's a range when it comes to strength training of rep ranges that build muscle. There is a range. Now, if they go too high, you know, you go up to 60, 70, 80 reps. Now you've turned it into an endurance exercise.

But there's a pretty wide range. I mean, the reps can be as low as one. They can be as high as 30. And all of them build muscle. There was a study in the Journal of Applied Physiology that tested this. They actually tested, and we know this as coaches, but they tested heavy load versus light load. The determining factor as to whether or not the person built muscle

between the groups was the effort. Were they both taking close to failure? So if you're listening, you're not familiar with that term. And what that means is you're lifting a weight until you can maybe do one more rep. Okay, so you stop right about there. So you go until you almost fail. Okay, you get close to failure. So studies show they can compare failure to like stopping just short of failure.

There's no difference. We recommend people stop about one or two reps before failing. It tends to be more effective with the lower injury risk. So that's it. It's the intensity that makes the big difference when it comes to muscle. Well, and there's a real easy way. And we've talked about this many times on the point. podcast. I can make a 315 pounds squat on my back feel really heavy. I can also make

135 pounds squat on my back feel really heavy. By slowing that and to your point, bringing it to that intensity level, bringing it to where it feels like that heavy weight, you take one of those reps and you slow it way down or pause and squeeze in the middle of that set. And wow, Now you have a weight that's a fraction of what the weight I could lift, and I can make it feel, make my body feel that way, which will signal to the body to still build and grow. And so this idea that you need hundreds and hundreds of extra pounds laying around in order to do that is a myth. And there are many ways that we can create that intensity without just more load. Yeah. Now, when it comes to building the glutes, two exercises shine, but there are others that get close.

So, and they've done studies on this. And of course, we've trained people. so we've seen it firsthand. But in frontiers and physiology, they actually tested exercises for glute growth. And the ones that grew glutes did it reliably. Hip thrusts near the top, barbell squats or squats with dumbbells even near the top,

especially when they're really deep. Those are great exercise. But then you have things like RDLs, which are also super effective at developing the glutes. If you do, though, and you can do all of those with dumbbells, by the way. You could do all those movements that just said with good intensity with dumbbells, and your butt will grow. All right, so let's talk about these exercises.

So here's what you would do. You would pick a handful of these big movements that you can actually load at home. So things like hip thrust, split stance, squats, dumbbell, Romanian dead lifts, single leg work. Compound lifts are the best. So compound lifts are the ones where you're using more than one joint. These are what are considered the heavy lifts. They're hard. They're not comfortable, but they do produce the most muscle growth. The next thing you want to do is you want to train them really hard. You want to get close to failure. And you want to make it harder. over time. You want to add weight or repetitions or you yourself through concentration make it very difficult. When it comes to the abs, also train them in this way. So there's also myths around ab training where it's like high reps, high reps, high reps. Abbs build just like the glutes, just like the biceps, just like any of the muscle. Any other muscle. Train them heavy. And then finally train everything with a full range of motion. A full range of motion is you're doing the whole rep. You're not cutting it short. You're not doing choppy little repetitions. It's a full range of motion. it's heavy, it's hard, and the goals get stronger.

It's crazy. What you decide to do and how you do it makes such a huge difference. Was it Arnold that was famous for saying that he could come in and do one exercise and make it more effective than most people's entire one hour worker out or whatever? And I remember when I used to first hear that, that's just hyperbole. That's not true. That can't be true or whatever. But it is true. I watch people in the gym many times doing exercises to build their butt.

And in 45 minutes, they could be spinning, doing all these crazy exercises in a circuit. And they're sweating. And they're doing the jump boxes and plios and the sidekicks and the plank things. And they're doing all this stuff and there's kickbacks on the stair master. And it's been all this time. And it's obvious to me what they're trying to accomplish. Right. And it's like that person just spent 45, 50 plus minutes doing all these movements trying to build this butt.

And if I could get a hold of them and literally do three sets of. some of these exercises you're talking about. Better results. Where we rest for three minutes in between and go hard and heavy, that that person will accomplish 10 times the amount of building their butt than all that other stuff they did. And I can't stress this enough because it's so common that you still see this. If you have sound mechanics and you can maximize your muscle recruitment process,

just that alone. And so that's just like, that's intention. So if I'm going in and I know exactly what I want to accomplish out of this one lift specifically and then load it effectively. Yeah, you can do, you know, one exercise better than 10 other, you know, people can do it. So here would be the recipe. You would pick four or five movements that you can load.

Two to four hard sets each. So do them really hard. Add reps, then load, then make them harder. Do this over time. Four days a week would be a good routine. Two days a week where you're focusing on the glutes, two days a week where you're focusing on the abs. throwing a little bit of exercises in for the rest of the body. You don't want to avoid the rest of the body.

But if your goal is glutes and abs, that's the emphasis. And that's it. Full range of motion, close to failure. Be consistent for three months while feeding yourself properly. You'll see some changes. Do you have like a generic amount of time that you go before you start to add. So like add reps, add load, right? It's like I typically like a client to go two or three weeks with that.

And then we go add again, two or three weeks, add again like that. Do you have a recommendation or what you did consistently with my clients? Yeah, I think in the beginning it was I would add load every time we could so long as their form was consistent. And sometimes what I would do is when they were stronger and I thought I could add load. I would slow the reps down before I would add load just to keep it safe. So let's put this together, right? So what would you need equipment-wise? A pair of adjustable dumbbells.

You could do so much with that. A bench would be a great thing to add as well. And you're pretty much set. It'd be a four day a week routine, lower body, glute, focus twice, abs a couple times a week. Throw in an exercise here or there for back and shoulders and arms. But most of the emphasis is on glutes and abs if that's what you're focusing on. Well, the key to this is what you did. And I know you just kind of glossed over it, but it's like is you're only doing a few things for the rest of the body.

If we're really trying to put emphasis on the abs developing and the glutes developing. And one of the biggest mistakes when I see somebody trying to focus on a body part like that, is they just slap that on top of like an already kind of built program. Too much. It's like, oh, I want to work on my butt so I spend this extra time on top of all the other stuff I was doing, thing that's okay. Like you have to understand that even though exercise is a good stress, it still is a stress on the body. And if you overapply stress on the body, you don't allow it to adapt, recover, and build.

And so we've got to take some stress from somewhere else. And so what that looks like is the rest of the muscles on your body that were not focused, on we're gonna reduce we're not gonna get rid of them completely we're not trying to go backwards on those muscles which is what people think right away it's like oh god mistake people oh if i'm not doing all this shoulder and chestwork and backwork does that mean i'm gonna lose all that muscle no we're gonna make sure we're hitting them enough in the week to make sure that we maintain that muscle which takes like one or two sets a week that's all it takes very very minimal we've talked about studies that prove that and how little you have to do so i'm going to do

that and then the rest of my energy and focus is now put on the glutes and the abs and so it's going to have a lot more volume. And that balance is so key to seeing the progress where you want to and not getting stuck in this recovery track. So what we did is we wrote a program called Maps, abs, and butt. And like the name says, the focus on abs and butt. Here's what we're going to do. We're going to give you the first two workouts in that program for free right now. So I have them written down here. So your first workout is your glute focused workout. It would be dumbbell goblet squats, dumbbell, dumbbell, domble, Romanian, deadlifts, backstep lunges, reverse crunches, and then a dumbbell overhead press.

You do three sets of each of those exercises. The next workout is the abs and butt workout as well, but it's more of an ab focus. Perfect sit-ups. The vacuum pose, leg raises, then you do a dumbbell goblet squat and a pull-up. And there you go. There's a two workouts right there

that kind of put the emphasis on the abs and the glutes while hitting other parts of the body. You're going to get stronger initially. Initially you get stronger, especially if you have to feed yourself right, by the way. Make sure you eat high protein. Don't try to do you. do this while cutting calories. That won't work. Try to feed yourself. But if you're doing this

right, you've got good technique, good form, and you're putting good intensity in. Initially, you're just going to get stronger. For the first few weeks, you're going to get stronger, and you won't notice much in the mirror. But the visual stuff starts to happen later. As the strength continues to pile on, you can do more reps. You're just getting much stronger with your exercises. Then boom, you can see the visual changes in the mirror. Yeah, I'd say be patient. Just be patient because if we are getting stronger, the aesthetics are to come. I mean, it's just They follow it, though. So sometimes it takes a little while before you start to see the physical change in the body.

But if we know that we're getting stronger in the gym, we know shortly after what we'll follow are the aesthetics and the muscle that you will see. And the scale takes like, so the scale moves later. So as you build muscle, you'll probably be losing a little bit of body fat. So the scale really won't move much, even though someone may tell you, you look different, you look like you're working out. Or you might notice you look a little bit better. You just have a little bit better body composition. But as you build muscle, that metabolic rate starts to spike later on. where you see the fat loss, especially if you build properly, then later on you can even cut your calories through that process.

We get a lot of these callers where they have minimal time or they're overtraining, and we have them do like a really short workout, just dumbbells, 20 minutes a day type of deal. We have yet to have anybody call in afterwards because we do follow-ups and not get phenomenal results. Oh, yeah. We have yet to have anybody call and be like, yeah, that workout. Almost everybody calls and it goes, that actually worked better than what I was doing before because that's how the body responds. These are one of my favorite clients to help out because they have a bit of a conflicting goal. When somebody asks, I want a flat stomach or abs and then I also want to build this booty, it is one of the more challenging things to do.

And it's psychologically why that's difficult is you're asking your body to grow. And in order for it to grow to build a butt, you have to be in somewhat of a calorie surplus. But at the same time, too, you don't want to put on all this crazy body fat and you know that you want to have a smaller, tighter waist. So if I can just get that client or we can get that client when someone calls in and we help them out to focus on reverse dieting and building the butt, what always ends up happening, which is awesome, is they end up building the butt and they also simultaneously find their waist shrinking at the same time. Because like you said, is if we do it properly and we reverse diet slowly, but we are reversing, we are adding calories and we are focused on building and getting stronger. And they're seeing that strength go up like that. What ends up happening, we start to build the muscle. muscle ends up speeding the metabolism up,

this initially ends up leaning them out, and they kind of do get both the best of both worlds if they trust that process. But the psychological part that's so difficult is getting past that hurdle of, I still want to have a flatter stomach or I want abs, and then I also want a butt, and so therefore I'm afraid to eat in this calorie surplus.

Once we get past that psychological hurdle and get them to focus on that, and don't worry, we'll get to that part, it ends up all coming together for them. Yeah, the other part, though I noticed too, with like the psychological piece of like it this workout isn't really worth it like I'm just not going to get into it because I'm not at the gym I'm not working out and really getting after it I don't know if I could accomplish this much and it's worth my time and you know it really is all

about the structure and it's about the plan and it's about sticking with it and seeing those strength gains by systematically going through and dialing it in and you can do this at home really effectively so maps abs and butt has a gym version in it so if you want to want to go to a gym, you got that version, but it also has an at-home dumbbell-only version. The program comes with videos, so you see all the exercises being demonstrated to you. It's three phases. It's about nine weeks long, this whole program. So you follow the whole program through each phase.

Each phase is a little bit different than the previous phase. Everything's laid out, sets, reps, videos, everything. And then because it's a brand new program, it's 40% off. So we're going to offer it at 40% off retail. plus we're going to throw in a free another free workout program called MuscleMami or MuscleMami 15. This is great follow up, right? So follow maps, abs and butt,

and you build through abs and butt. You can actually do a cut in MuscleMami or Muscle Mami 15. It's a wonderful one-two combo. We're also including a build-your-but diet guide. So the diet parts, the other part. We didn't talk a lot about diet on this episode, but I'm going to tell you right now, if you're not feeding yourself enough,

you're not eating enough protein, It's going to be very difficult to see any results. We included a diet guide with this and a supplement guide. People always ask us questions about supplements. Truthfully, they don't play a huge role, but people want information on good supplements. And so we put that guide out there as well. All of that is included for free with the 40% off. It's at Maps, Abs and Butt.com.

And the code is launched for the discount and a little free stuff. 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 Superbundle is like having sound, 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.

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