Mind Pump: Raw Fitness Truth - 309: Butt Building Secrets

Episode Date: June 13, 2016

It is no secret that a good percentage of men like women with a round, firm butt but it seems that women are equally passionate about a man with a powerful booty. Sal, Adam & Justin discuss what it takes to build a butt with maximum sex appeal. Get the Mind Pump Build Your Butt Bundle at www.mindpumpmedia.com Please subscribe, rate and review this show! Each week the best reviewers are announced on the show and sent Mind Pump T-shirts! Learn more about Mind Pump at www.mindpumpmedia.com.

All right, you're about to hear us talk about how you can build a bigger, more toned muscular butt. In the episode, we talk about the best maps programs to do so, and we all decided that doing maps endabolic and then transitioning to maps aesthetic would be your best bet. This is about six months of exercise programming. At the end of it, you will have a more developed butt. So what we've done is we put them together in a build your butt bundle the entire thing 20% off the normal price plus we've included some special butt building programming We call it the butt builder blueprint. It's included for free You got a mind pump media.com check out the build your butt bundle

20% off with the free bonus the butt builder blueprint If you want to pump your body and expand your mind, there's only one place to go. Mite, ob-mite, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. We just recently aired an episode. We were joking around talking about body parts that women find most attractive. And then I made the comment that a big chest,

a big muscular chest on a man, is not in the top five body parts that women would consider most sexy. Like if women listed top 10 sexy body parts on a man chest, would be there, but it wouldn't be top five, that's what I said. And we're talking about five, right? His arms technically is arms, right? Yeah, what's left?

I guess you're right. Arms, legs. I guess you're right. Dude, how many things are left? Hold on, it's like head. He's like, you know, definitely, definitely. That was my point, anyway. Like, chest, it's kind of a big area.

It is, isn't it? Okay, well, but anyway, someone posted on the forum and they posted some surveys that, there were some articles, I guess this has been done before. Oh, I didn't see someone did that. Someone posted, there was a survey. Oh, they're trying to say, we're wrong. Yeah.

Oh, then it's totally false. Or directly. People always try to get to South's defense. Is that about defense? Even when we did the, so we did a post like that. I got you. Hold on, let me go. Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah,. And then now I'm already, as soon as Sal throws a jab, like it's not as bad as Adam's cast. I was like, whoa, wait a second. This motherfucker just pushed me back down on the bottom. I worked so hard to get ahead of him. Number one, that's joking.

Number two, what have you done for me, ladies? This was the true one. The true one. They did a survey. Oh, okay. You're gonna, we need like a new like, uh, when I'm wrong, I'm joking. Okay. Don't forget. No, they did a survey among women. It was like a

hundred and something college women and they in chest wasn't which is all women. Yeah, really. Yeah. Okay. So we can't film me because I actually didn't see this in the forum. I missed this. Yeah, it was posted there and actually, you know, I'll fucking yeah, obviously we have some people. A lot of like that. Let's like to let them in a little bit. Yeah, I don't know. Let's yeah, let's see. Obviously, we have some people, a lot of people listening to the farm. I'm gonna let them in a little bit here. Yeah, I don't know, let's find it.

This is the hybrid shit that goes on in the form. Let's see if I can find it now. Great. Now, it's gonna take a little while. Well, you can just talk a bunch of stuff. Give me the clip, no, it's okay. Give me the clip, like, what were the top three? Can I tell me please?

I don't remember. Arms and back, shoulders, core. But back was above it. Back was behind it. I remember saying that it was it maybe in that yet I still don't believe that I feel like they didn't present them well. Let's never want you guys remember one is at least Jesus. No, I don't oh my god You guys are worthless. I don't know. I didn't read it. I'm just I'm just Skeered ones like I like I got a line. I got a whole lot. Oh, I'm a, I'm just, I'm just, I'm fully, I'm just, I'm just, I'm fully, I'm just, I'm fully, I'm just, I'm fully, I'm just, I'm fully, I'm just, I'm fully, I'm just, I'm fully, I'm fully, I'm just, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, I'm fully, asked. Anyway, let's go through the body part, shall we? Number one, abs.

Okay, so that's the first one. I believe that. Number two, the butt, generous posterior. See that's, that was number two body part that women found attractive in a man. This is what I'm saying. I feel like the landscape maybe has changed. You know what though?

Right? I actually remember reading a science. Back in the days, girls just assumed guys didn't have assets. Did they? Yeah, I really think so. I read, I read an article. No, the baseball pants, I always used to get that. And like football.

Well, you always had a horse ass. You guys, I was like, I'm a human being. And that's just a horse ass. I'm packing it. Listen, you gotta think about what these body parts convey to the woman from an evolutionary standpoint. Powerful hips means you're probably a good hunter and provider. Like that's not what I was thinking when you just said that.

They're good drivers. Yeah, I was saying powerful hips to me, this is that when you first hit. Man with powerful hips, I know that when you first hear man with powerful I know that means being being being number three strong shoulders Wow shoulders shoulders number four. I mean I could agree with number four the back now number five arms Number six chest god damn it. I that's so false. Yeah, I listen, I'm not arguing with science. You can try for one. I mean, I don't know how many people that was, you know about controls and studies. So I pull up our 10 girlfriends. Yeah, exactly. Yeah. Who are these girls? Yeah, just our operations. They all follow. Let me, let me're trying to do. Well, none of them. Sorry, these girls.

So that's another factor. So then I pulled up, I found another circle. They're all just, you're ugly, you like different body parts. That's insane. That's a whole nother ugly chick's area of all the consider. That's it. So then I pulled up, check this out. I pulled up another survey by GQ and they asked 108 women.

Let's ask supermodels. And listen, and they asked, and number one was arms amongst this survey. Okay, see, that's what I said, it was first time. I agree with that. We said arms and we said arms and abs. Is what we said. Number two was shoulders on this one.

Number three on this one was back. And number four was what they said, the V cut, what the fuck that means is the core. It's still abs, V cut, whatever. It's still abs. Then abs next. No, chicks like that. Top of the fuck that means is the core. It's still abs, V cut. Yeah, whatever. It's still abs. Then abs next. No, chicks like that. Talk to the chest.

Chicks like the abs. So the V dude, V is chest into abs. If you got abs, you got the V. And vice versa. You got the V, you got abs. You were saying if you can see that long. Abs only look good when there's a show for it. By the way, according to the survey of GQ,

the second to last body part, I swear to God, I'll send this to you guys, that women found attractive was the chest. Well, son of a bitch, the second to last body part, I swore to God, I'll send this to you guys, that women found attractive was the chest. Well, son of a bitch, you know what? I'm gonna stop doing chest like so. Well, no, no, no. I was gonna start skippin' that day now. I don't skip. All bad.

It just doesn't grow on. There's a big difference. Yeah. So anyway, I like to, I like to, It's never gonna grow if you're doing 15 pound dumbbell flies. I see you, bro. I'm gonna video tape myself now. I over and I'm like, hey, are you doing a focus? I sure know he's like road. Well, I'm gonna be able to take my stuff now. I over and I'm like, hey, are you doing a focus?

I sure know, he's like, no, it's foundational day. It's heavy day. This is foundational day over here with 15 pound dumbbell flies. What maps program did you write? Mm. Mm. Mm.

I see how it is. But anyway, but, but always measures very highly. I'm, you know what, where would you guys say, you know, we did this whole thing on guys. What would you guys pick for? What are your top three body parts for a female? Now, besides the obvious like face smile, that kind of show, like just physical body parts.

Muscle, sorry, let's say muscle. What are your three favorite muscles? Oh, as is number one. Just the posture, your chain in general. So you gotta be number one. I love a really nice lower back. You know, I'm saying like, you know, when you see on a woman where you can see her erector spinae muscles and it kind of goes in with a spine, it's a very nice low back area. Butterfly tattoo.

I think that looks very nice. Would you agree that has a nice little reservoir? Well, would you agree to that? Sometimes they can a little bit of poor posture looks better. Like a girl that has like an excessive anterior pelvic tilt than in that. And by excessive, I mean more than neutral, not like your butt sticks out a little bit. Yeah, yeah. Well, it's just, you know, it's just easy access. Okay. So butts number one. Yes.

But it's got to be number one. Okay. Two. Uh, I like the low back area. Okay. So you're going to call it a Richter Spinae is. Yeah. Okay. Um, God, what else? call it in Richter Spanais. Yeah. Okay.

God, what else? What would I sure would have been said? Because I like everything else too, man. I don't know. Hamstrings are quads, I think. I don't know. Really nice hamstrings look good on a girl, don't they? I think we can all agree. Number one is buh. Wouldn't you, wouldn't you consider legs in general? Just legs in general. Yeah. That's kind of, that's kind of unfair though, because hamstrings and quads are very different. They are, you know, you can have green quads and not a hamstring tonight. Yeah. So I, I would say on a girl, great hamstrings, great hamstrings really, really, because

the hamstring tucks underneath the glute and you can see a girl with a nice ass and hamstrings is like, that's a, that's a winning combination right there. You know, I actually like, I like nice shoulders on a woman. Shoulders look good. Definitely. When a woman has nice shoulders, it brings the arms out. And I think it, you know, you're not that way, okay, that's good. I like, I like just the disagreements.

I like, no. I like but shoulders and calves. Okay. You like calves? I do. Caves are nice. Mainly because I don't have them and I think that's the genetic or the You're trying to procreate with some of the big calves. Okay, you got to find a woman with better calves

I really love that girl, but I didn't get to work. She doesn't have calves either got to find them Exactly. I got to breed them in there Yeah, so yeah I'd say that in that order glutes shoulders and then calves for me. Well, you know glue kind of does it But training has become like this thing where it's this thing now, all of a sudden, right? Women want to build a bigger butt. All of a sudden. Well, well, let's let's let's let here. Maybe because I've been in the industry for so long. I don't remember when I first became a trainer that women came to me and said, I want to build a bigger butt. Oh, are you serious? I don't remember them saying that. I used to call myself the ass man. That was like my thinking.

He had on your license. Oh dude, client would come to me and they'd be asking for a whole lot of money. You came to the right guy, they call me the ass man actually. They call me the ass man. Although it has nothing to do with working glutes out. Oh my God. I, man, I got that a lot, a lot really.

But they want to build up your butt. Yeah, well, did you not get that as a female client? That's like the number one thing. Because I remember in the, I mean, I've had that more than anything else. You know, I think more girls tell me they want to build an ass and tell me they want to lose weight. Well, no, let me explain because, okay, like butt implants,

butt implants, they barely sold any, not that like 10, 15 years ago. Now, like the trajectory of butt implants. Yeah, it's more the exaggeration. That's what I'm saying. The definition of it's changed. Not to mention that, but that's not a good, that's not a good indicator of what we're talking about

because you can build a butt, you can't build tits. And like fake boobs are extremely popular, and that's totally different. Well, my point is the style, like, yeah, because what's happening, okay, so. Well, okay, what has changed recently and I will agree with where you're going you hear what I'm saying right is the big over exaggerated like the J.Lo exact J.Lo it became this like the bigger the fatter the bigger ass you know

the Kardashian okay yeah and then music has been like promoting you know bigger butts um and so now women now want to build their butts whereas whereas before they just wanted to tone it. A lot of those asses are just fat asses, dude. Yeah. Nothing wrong with that. Well, I like fat ass too. You know, I'm saying like a fat ass. There's, there's benefits to that too. Yeah. But I, you know, to me, when, when, when, when women say that, like, you want a JLo, but I'm like, Oh, well, you know, she didn't do a lot of work to get that butt just so you know, you know, that's like the guy guys that want the cash. I see, you know, Jay Cutler's Caves or I see someone's Caves like that and like, I want Caves like that. Well, you know, it's he ain't working that much harder than you are for me. You just fucking got him.

Some of the best, I'll tell you what though, some of the best. I like how we just teamrolled over my answers. Oh shit. What are your top body parts, Justin? We did. It's fine. No, I had like, ass in like, tummy in, you know, like, tummy. Tummy, like a flat, nice, you know, you say tummy to the above sal every time. That's true. I don't know, I don't like seeing like, I don't like it all, you know, I don't know,

I don't like the ripped look, you know what I mean? Like I like a nice like, everything symmetrical sort of is put together. You can't say that. That's not fair because I agree too. Yeah. Because that's actually good because it symmetry matters more than than one excessive. Like I would like.

Like Kavz will you be brought Kavz up. I'm definitely like looking at girls' calves and legs in general. But yeah. So I see now. I don't know. What about in Kitton? No, no, no, no. Okay. But form what Justin just said my arms what Justin just said

I think is a very good point and something I've actually had to tell female clients before that have come to me asking to want to build certain body parts Or get an excessively big butt or whatever right and I try and remind them that how much sexier symmetry is then this out of proportion As way better and out of proportion as I would trade you like one cheek bigger than the other no no I mean by having this this abnormally big big ask a J little with that I would rather have a girl with an ass that is proportionate to her quads or calves her shoulders her arms and her back then a girl that has like doesn't have much of a back doesn't have much of calves doesn't but has this amazing big old huge ass. It is sexier to look at a symmetric ball.

And let me tell you for sure it is naked, because in clothes, clothes do wonders for the human body. I mean, let me, they have brought science into fucking clothing lines now. I mean, it literally has gotten to the point where I mean, Lou, lemon and Freddie Pants, that they can take the worst ass you've ever seen and make me look twice like, damn, you know what I never thought she was Bill like that. And she's not Bill like that. You strip it

down and it looks, it just comes in. Well, some of the, some of the, here's the thing, the glutes are a muscle and the best looking glutes I've ever seen on women are women who've had to build them. I've seen lots of women who had no butts, then build their butts and it's like this, it just looks amazing because they built it from scratch. I don't know, it's just very lean. It's true. But we should talk about like strategies to build the glutes. Valleable. Because we get a lot of questions on that, you know what I'm saying?

On how, like what should I do? Not only strategies, but a lot of probably the myths, myths, a lot of the problems that people, I just recently was talking to a female who is extremely quad dominant. She can never feel her butt. She does lots of stumps. I was like, let me feel your butt for it. That's not what I said, dude. I just said, look, this is where you should feel it.

And then I touched it, so this is right here. Didn't do that. You're not activating. Yeah. No, there's a lot of people that have a sleepy butt. They don't know what a sleepy butt looks like. So these are all my things.

I know what that means, but I've never heard that term before. It just doesn't fire. It's a sleepy butt. You have a sleepy butt. You don't say like, it's nothing you don't have one. It's just sleepy. Just a cushion. It's a little saggy.

There's not much of a neurologic. You're going on there. Yeah. Of course, your barbell squats got gotta be one of your best glute, keep builders, but, but like Adam's saying, if you have trouble firing your glutes, then you can do lots of squats

and you'll have trouble getting development from your glutes from your squats. You'll get big quads from your squats. I can take somebody who's never lifted before, build a better ass in that person than somebody who's been lifting for five to 10 years, who's super-quad dominant. That's harder. It's harder to teach them to.

It is. If you've trained your body for a long time and you've never really felt your ass sore and you've had a really hard time, it is really hard. It's really hard to get that person to get that connection back going. Then it is a brand new beginner who's never left it before to get them to feel in their glutes. Pattern has been set. It's funny I'm breaking that.

I'm helping someone right now with glutes and she's been training, she's very quad dominant. And so I'm having you do focus sessions on the days in between her foundational workouts where she's doing things like single leg toe touches, good mornings, I'm having to do single leg hip thrusts. I'm having to do hip thrusts with both legs where she's squeezing a block between her knees

to activate the adductors. And it's been about, I don't know, six weeks now. And she tells me she's like, I can feel my butt when I walk now. And I can feel my butt when I squat. Like I couldn't feel it before. Now I'm getting, I can feel my butt firing when I'm deadlifting. And that's like one of the first signs that you're waking it up,

is that you can finally feel it when you're doing this action. Well, let's explain what that means. I mean, I was joking around by saying using the term sleepy butt, but that's true. That's what happens is you stop firing. You lose that neurological, not losing completely, but there's a less of a neurological connection.

Yeah, when you're doing a squat, your hips, or your glutes, or a prime mover, there should be a squat, your hips or your glutes are a prime mover. They should be a prime mover. But if your quads are extremely dominant for whatever reason, either because of an imbalance due to lifestyle or genetics or the way you've exercised in the past, for example, long distance runners tend to be quite dominant because they only train a very short range of motion versus sprinters you have. How's it going to say?

You're not getting a depth, you know, in your squats or in your exercising in general. Exactly. Like, really opening up to that degree. And so if you take that person and you just have them do squats, their quads are gonna do a lot of the work. They'll get a little bit of glue.

The glutes aren't like Adam was saying, they're not completely shut off, but their shut off to the point where they're not gonna get a lot of glute development out of the squats because it's going to go to the quads. So what you have to do with that person is you have to change the recruitment pattern, make their glutes become the prime movers again and the squat. There's a couple strategies.

One is box squats. I love box squats for this because I'll get a client who's having trouble sitting back. And by the way, a good trainer can tell if you're glutes on firing based upon the way the squat looks and in the way that a lot of the real obvious sign is that you'll watch someone squatting with a barbell from the side and they'll squat down and their knees come real far forward and there's protrude quite a bit. Yeah and their hips don't sit back a lot so you don't see a lot of hip extension. So with the box what I do is I put a box

or a bench behind them, I have them get into a barbell. And then what I have them practice doing is sitting back with the barbell to where their hamstrings touch the bench before their butt even does, then have them sit all the way down, sit down for two seconds, and then come back up. And it's getting the glutes to fire on that descent.

That's helping. I'll do the same thing and I'll have a stick or some kind of measure in front of their knees so they actually pay attention to that. Is there a drop in front of their knees? Yes, there's my hand. You feel my hand, you slide back more. And then just really focusing on driving that heel into the ground, like as a connectivity, like a practice, just initially so you can get it to fire,

the posterior chain more, and get more active in that lift. Yeah, and a hip thrust are great for that too. A hip thrust, yep. Hip thrust are really, really good. I like to use them from a correctional standpoint. We, there's some people that use it as a big power movement, I'm starting to see now where people are using lots of weight.

A hip thrust will never replace a barbell squat. It's just not going to. Is it a good exercise it is? From a correctional standpoint, I love them. I love having people land the floor. This is not as demanding of a movement. Well, I wanted you to, because you said some really good stuff there and you just kind of graced over it where,

you know, all the things that you were doing with the client that you're working with right now to get her glutes firing more and we're using them. These are all accessory exercises that you hear us kind of bash and talk about in other episodes, right? We talk shit about glute kicks, but I absolutely prescribe that to some people. This is what's wrong with the industry. Most people take those exercises, they market them, they wrap them up and they, and they throw some gimmick behind them as like, this is designed for women and to build your glutes and to do all these little glute kicks and all

these, you know, wrap rubber bands around your knees and walk two walking and do all these things. Oh my gosh. Oh, it's crazy. It's ridiculous right now, right? And you're, they, they get on the leg press and they put the rubber band around their knees, why they leg press and all this stupid stuff. It's like, we use all, we do all these exercise too, but they're they're designed to just to get the people to learn how to fire Their glutes so they can go do an exercise. It's really gonna fucking help them well like a squad or a deadlift It reminds me of the you know that post that you you know you provided with the Gymnastic rings where the guys are pulling up all the time and they have ridiculous Biceps right and so if you look at the you know the difference between like a pull up and an arm curl

Like that's that's how I look at like hip thrusts, you know like that's like an arm curl in comparison of squat. Yeah Yeah, I mean you can't manage you. So I would prescribe to people hip thrusts and things like hip thrusts and single leg toe touches, which are great. Single leg toe touches, you're balancing on one leg and you're doing a deadlift with one leg. And you don't need much weight, you can do it with weight, you can do it without weight.

Most people who've never done it before do fine with no weight and that'll give you plenty of work. I did a combo that on my IG, did you see that? Where I did it? Are you going to backstep a lunch to that? You go from your knees and you use your hips to rotate up to a single leg, toe touch, and then back down.

Excellent. And these are the exercises that I'll have people do on the days off, or excuse me, that day's off, but the days where they're not doing the barbell squat. So let's say you're having trouble firing your glutes and today's a big, heavy foundational workout day and we're gonna do barbell squats. Instead of doing barbell squats

because you're quad dominant, I'm gonna have you do box squats. And in that case, you can. You can replace barbell squats with box squats for that particular scenario. Then the next day after, we're not gonna do barbell squats again, but I may have you do single leg toe touches, hip thrust,

maybe some good mornings. Good mornings are great for the glutes also, especially if you can start to, if you really focus on sitting back and maintaining that arch and your back and then coming up and squeezing the glutes. Then those are the times you wanna do those auxiliary exercises, but what those auxiliary exercises do

isn't so much as build the glutes. Most of the building of the glutes happens with the squats and deadlifts. What those exercises are doing is it's getting those muscles to fire and become prime mover. It's making that connection. That's it. Yeah, you're just your...

So they're important. Yeah. You know what I think of it like this, like somebody who has... And we've all had this probably not everybody, but I'm sure most people have broken an arm or been casted up before and how the body starts to atrophy. Well, part of what causes the atrophy aside from you not using it, what happens on a neurological sense? On a neurological sense, if you broke your left leg and you're on crutches and you're

on a cast the whole time, you're going to recruit other muscles to be involved with the movement. Exactly. So now the brain, it tells you, it says, okay, I don't need, I don't need to send so many neurons over to that leg because it's not being activated, it's not being worked. It sends a mother places to get you through this. So then when you start to, when you pull the cast off six months later and you just decide to start walking again, that's why people feel like they're all wobbly.

It's almost like, oh, this is weird for the first time again. I'm stepping on this leg. It's because it's the, it's the neurological connection. It's not because you don't have enough muscle on the leg to support you walking or something like that. Well, anytime you do a repetitive motion over and over again, there's pathways that get developed in the brain.

And it's like a memory, okay? It's literally a memory, a memory of movement. And that pathway remains until a new pathway is created or something else is trained. And so like Adam was saying, if I, you know, if I tore my bicep, let's say I tore both of my biceps and both arms, my body knows I still need to be able to move and lift things. So it's going to find ways to do so without using that torn bicep.

And what happens over time is a new pathway will be created in my brain to move in a way in a fashion that does not involve the torn bicep, but allows me to lift a box or do whatever. If when my biceps then heal, I don't go back to training a new pathway, that is now my default. That's my default pathway. And so what happens when people have, like Adam was saying, a sleepy butt, is for whatever reason, either because they sit down all the time or because maybe all they do is long distance

running or, you know, for whatever reason, they have created this pathway that makes the glutes kind of play second fiddle and not be a prime mover or prime, you know, one of prime movers in his squats or under other movements, that becomes your default pathway. So then when I go to do a movement, my body goes straight to that default, which means it's gonna be dominant, or it's gonna use other muscles that are dominant, like we talk about with the quads.

You have to retrain, you have to change that pathway, and the way you do that is through certain movements. You can't, here's the thing, it's very difficult to create a new pathway with heavy weight, okay? I wanna be very clear with that because when I place a lot of demand on my body, my body is gonna immediately default

to my strongest pathway, which happens to be. Oh, so glad you said this. This is such a good point right now. So if I'm gonna go squat and I have glutes that don't fire, and I'm quad dominant, going heavier on the squat, isn't going to make my glutes, you know, fire more. It's going to make my quads fire harder because my body has to go to the default because I am strongest within that that recruitment pattern. Whatever recruitment pattern that your brain is creating a pathway for, whatever recruitment pattern that you're used to using happens to be the strongest recruitment pattern that you have at that moment. So you can't challenge it with weight. You have to correct it

before you challenge it with weight. So when we're doing things like hip thrust and donkey kick, you know, donkey kicks and all these different exercises, we're not going to fatigue, we're not going to failure. We're literally trying to feel and change the way the muscles fire. And then when that happens when we've established that've established that, then we can go to the squat and practice for game day. This type of thinking is really what's driven me into all these new techniques with isometric training and with ways of adding more intrinsic tension. And all I'm doing is I'm trying to build up my connectivity.

And it doesn't require that I add any significant load or any at all for that matter, right? But what I'm doing is I'm training these pathways. I'm building and developing this connectivity with my brain and my muscle where now, you know, if I'm adding max exertion, you know, it's a safe way to do that. If I'm intrinsically like increasing my tension in my muscle, you know, on my own, I have a lot more control with that. And plus, then now what you're doing is you're opening up

this level that if I can increase that range as far as like how much tension I can provide to each one of these muscles, now my lifts are gonna benefit because now like I've told, you know, my muscles that my capacity is now increased as far as like you know that that neuromuscular connection is so much stronger to where you know adding more load it translates well to overcoming that. Well I'm so glad you went that direction because this is part of what makes maps white special is that, you know,

we've incorporated moves like this that help strengthen and train that connection that people might look at the as oh that's real basic or simple it doesn't see I'm not you know squatting a bunch of repetitions and times and you know so I think a lot of people would at first glance overlook some of the movements like with the stick and stuff that are inside there, you know, the isolation movements that are created in there, and not realize what you're really doing. And then this also takes to, like,

how we talk about it on the forum and places that, this is how you evolve our programs, is let's say I have somebody who's doing maps white now, and they're really wanting, they don't fire their glutes. This is a great way to take specific exercises, isolation exercises that we've incorporated in there for the glue because that is your primary goal is you're just trying to get these glutes

to work and fire properly. Before, when I said it's practice for game day, what I meant by that is when we're doing all these auxiliary movements, we're doing the isolation stuff like Justin Sanna, we're doing the exercises like Sal, saying like the glute kicks and things like that. It's practice and game day is to fucking squat and dead lifts. When you get to the heavy squatting,

the heavy dead lifting, that's nothing is gonna give you more bang for your buck when it comes to building the butt. But if you don't put all the practice in for game day, you're not gonna, you're not gonna, it's a completely different mentality too, just to put it out there like, you know, like there's, there's active and there's passive sort of ways

to address exercises. And, you know, when we just focus on overcoming load, what we're really doing that in some sense of it is in a passive way, right? If I'm just, if I'm trying to just get into like a position and then drive up out of that position versus, you know, creating tension and then maintaining tension through the entire repetition, you know, think about how much more control you're going to have in the second.

But think about it this way. Okay, here's a good analogy. If I have a typewriter, and I've always only ever used my index fingers to type, like all of us, the first time we all learned how to type, we don't learn how to type with all of our fingers, we do the two finger poke, right? And let's say I got really good at that, and I can go 40 words per minute. And then Adam comes over and says, no, no, no, no, no.

It's all wrong. You say, you gotta use all your fingers, go as fast as you can. I'm gonna be much faster with my two fingers, because that's the way I've always done it. That's my pathway. That's all wrong. You say it's all wrong. You had to use all your fingers. Go as fast as you can. I'm going to be much faster with my two fingers because that's the way I've always done it. That's my pathway. That's my default. Great analogy right there. I'm going to have to slow the fuck down. I have to slow down and learn how to type properly before I can blow past what I did before with two fingers. Now that I'm doing the better technique. And that's what you're doing with these movements is you're you have to slow down, lighten the load,

feel the muscle firing, get to the point where things, you start to feel the way that they're supposed to work, create that new recruitment pattern, then you go, and you start lifting heavy weights with your squats and your deadlifts, and boom, your glutes develop. That's such a great analogy on so many levels because even, there it is possible. Somebody with two fingers could get really fast.

If you got fucking good at it right just like somebody who was super quad dominant could still be a strong squatter of course you could still squat you know be a chick and squat 225 and not ever fill your ass you know but it doesn't mean that you're efficient at what you're doing and you're probably and you'll be a better squatter yes when you when you're limiting your ability you are limiting your blood. People don't realize that the glutes, the strongest muscle in your lower half for sure.

That glute, once it's learned, once you teach it, not the strongest muscle in the whole body, I mean, I would, I would say it is. It is absolutely. Yeah, the glutes are by far. So it's my tone. What?

So once you really learn to fire it properly because it should be the prime mover, you're going to, you will see your squaco up just like you will eventually see the typewriter speed go way beyond the 40, but it may take a while before you even catch up. Right. And I'll tell you this, the number one number one thing, there's two, two body parts that people will comment that they get the most development from doing maps red, maps at a ball.

And that's the glutes in the back. By far, I get the most comments from people saying, my ass is totally developing differently in my back, and this is both from men and women, but that's because those are your... You know, frankly, let's see of our compound movements. Yeah, those are your strong muscles, like those are the muscles that make you a strong person,

or your back and your ass, and if you're doing these compound movements and you're doing it right, and we've incorporated box squats and maps, andabolic maps, red. And all of our maps programs takes all these things into account. But if you do a maps program, any of them,

you're gonna get developed glutes because your hips and your glutes are one of the most important muscles in your body. In fact, I would venture to say it's probably the most important muscles in your body. In fact, I would venture to say it's probably the most important muscle in the body when it comes to total function. If you get it. It's so centric to everything.

I mean, your back is affected, your knees, like you go down your legs, all of your feet are affected by your hips. So, you know, like everything that's supporting your spine, you know, in a sense, like all of your basic mechanics, like it all revolves around your hips. Basically, the bigger the butt, the better your life. That's true.

That's very much how it works. Don't forget that. Make sure it's muscle. No, no, it's something that I think that it's the fucking fitness history has taken it and twisted the shit out of it. Of course. What annoys me is, you know, I think there's a lot of people right now that do a lot. I see it all.

I don't know. Every day I see at least 10 in the gym when I'm in there and I look over and I see, you know, it's mostly girls because girls are focused on building their butt. They're also normal. The ones that are concerned about not getting this big bulky muscle. So they do these exercises that, you know, you're looking your leg on the cables and doing like the- Like spending like 45 minutes doing it.

Yeah, five different variations. Yes, they do like, I see them do like four or five different exercises like that. Now, like I said, we give a lot of shit to those or we talk a lot of shit about those, but yet we still would utilize them because that person who's doing I know for a fact, right? I know they're doing it and in their mind

They think that that was a good solid workout for they because they did all these different exercises for their glutes When in rowdy we reality we would just look at that as like auxiliary work, neurological work That's gonna set them up for having a successful squat. They're activating it, but, you know, it's minimal in comparison. Very, very, very minimal. And if they're not doing the real work that felt like what our foundational days are all about, which is like, you're squatting, you're deadlifting movements like that, you're going to see very minimal. And can you do glute kicks and donkey kicks and cable flukkin things all day to try and

build the ass and see a difference? Sure. You see a little bit, you know what I'm saying? You could definitely, it's working the muscle. It's not like it's not working the muscle, but oh, man, if you can learn to fire your glutes properly and then squat heavy and deadlift heavy. Oh, shit. You know, it's no super seed to work. You did in those little donkey kick shit for five years. You'll super seed that in weeks. I'll tell you this. Here's your basic, here's your absolute basic bare bones. If you, you know, besides enrolling one of our programs, you just want some basic, you

know, advice. Here's, here it is. Barbell squat once a week, deadlift once a week, those are your heavy hard workouts. Maybe do, if you're going to work out a third day a week, heavy, do some back step lunges, back step lunges will hit the glutes. And then on the days in between, pick, do those small exercises we're talking about. You treat those actions. When you do those, that's an off day.

You know, have that in your mind. This is not a working day. If I'm on the ground doing floor bridges and butterflies and doing all these little glute kick things, that can be done as active recovery. That's what I'm saying, so weak stuff. No, I know what you're saying, as well, people to understand what you're doing.

What are well-tales, that even thing. I know what you're saying is what people to understand what you're telling what you what are well tells that even thing. I mean, lean over the ball. And if Oh, is that a well tell? That's what they call it. I thought a well tell was what I took out of the pants. Well, that actually the cycle well tell what he just said.

I never I never even I've never even heard a call that. I see that I just saw that in the gym literally two days ago. Yeah, well tells you. Yeah, I have yet to do call that. Yeah. What about reverse hypers, man? Mm-hmm. Well, that's like a well tail with some weight.

It is. It's good. I have. That's money for the machine. I need you to show me how to use the machine. The legit one for that. For sure. I have you to do them.

They have it in the new golds. I use it. I've tried hooked it in like accessory tools. Yeah, just like I do it. And it works. Oh, yeah. I have to. I mean, it's the same, same thing. Yeah.

You know what else is a good glute builder? This is if you're fit enough to do it. Short uphill sprints. Short uphill sprints will get you your glutes to fire pretty hard, rather than just straight sprints. Well, okay, that's okay. So getting your, I just did this the tip at Orange Theory the other day about understanding central nervous system,

and I was using your analogy with the whole amplifier and speaker, and every time you lift weights or you work out, there's obviously you're incorporating the central nervous system. It doesn't, we don't work without it, right? So it's not like it's not getting worked at all, but there's certain things that we do that require more demand on it.

Employmentrix or explosive movements is one of those heavy lifting. We talk about that is a huge thing for CNS, but so is explosiveness and this is also how I would use plios and that that mentality, this is like what you just said, what you're doing is doing sprinting up the hill like that is you are putting a larger neurological demand on the glutes. You may not be doing a huge weight demand, but you're going to strengthen that CNS connection with anything else, which that's an awesome thing to do.

It increases, yeah, that speed of connectivity. You want to be able to recruit it with even more lightning fast speed. I guess that's somewhat of the point I was trying to bring up with isometric, like going for max exertion with that You know it like if you're not really squeezing, you know at your highest ability neurologically, you know You know you're not you're doing a disservice to your muscle and its ability well, you know The important factor though here. Okay, so if you got somebody who is quad dominant and they have a very hard time firing the glutes, you know, plyometric work, I'm not the biggest fan of it. Not yet, because you have a demand. It is. It's going to go right to that default recruitment pattern.

And why it made me want to respond to that right now, I know somebody who has a hard, has more quad dominant, she takes my class. And so when she runs, I can see it in her running pattern. She runs on her quads. She pedals with her quads when she runs on the treadmill. People like that, you'll also see them have, typically they'll be really developed calves. Yeah, you'll see calves and quads. That's what she has.

She's got unbelievable calves and she's got these dominant quads. And what she doesn't realize is that the running is doing a disservice to her too, because it's something you do every jumping, that's all it's gonna reiterate that. She's just constantly reinforcing that recruitment pattern running. Yeah, I'm over here saying,

I want you to do these glute cakes and do all these little auxiliary words to try and figure that neurological. Then you go hop on a treadmill, and then you go run for 30 minutes. And then you go, yeah, you send the neurological connection back to the old pathway that we're trying to fucking just doing all incline like slow.

It's literally right. That's a good tip right there. That's good. If you're somebody who's been taking like, we have a lot of listeners that take a more serious stuff and this, this is someone you, you would be better off taking like a, you know, doing a long strided walk on the treadmill. Then you would be by running your jogging on them, for sure. Yep, totally.

Go to mindpumpmedia.com. That's the way of all of our programs available. Our maps programs are on there. Great glute developers, that's for sure. And you can also leave us a five star rating and review on iTunes. Check us out on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal. Adam is at Mind Pump Adam and Justin is at Mind Pump Justin. Thank you for listening to Mind Pump Radio, you can find me at Mind Pump Sal, Adam is at Mind Pump Adam and Justin is at Mind Pump Justin.

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