Mind Pump: Raw Fitness Truth - 857: The Secret to a Great Butt

Episode Date: September 13, 2018

In this episode, Sal, Adam & Justin go into detail about what it takes to build a great butt. This episode corresponds with Mind Pump's The Secret to a Great Butt guide which is offered for free at mindpumpfree.com. Also, see our new butt building series on YouTube at Mind Pump TV. What is the gay slang term the guys would fall under? (2:24) Poll: If the guys were to go to a gay bar, who would get hit on the most? (7:11) Out of all the insta-famous fitness celebrities, who will get hurt next? (8:18) What is going on with bodybuilders going to the Middle East and coming back JACKED??!! Is the genetic edge is real thing? (14:20) The difference between helping the general population vs. trying to make a buck. (19:15) Why all Build Your Butt Programs are not all created equal. (22:28) What is their #1 pet peeve they see in the gym? (24:30) The Secret to a Great Butt (27:40) Not doing the right exercises Not lifting heavy Hitting the glutes frequently enough Recruitment patterns (do the exercises correctly) People Mentioned: Joe Donnelly (@joedonnellyfit) Instagram Larry (@larrywheels)  Instagram Stan "Rhino" Efferding (@stanefferding)  Instagram Victor Martinez (@ifbbvictormartinez)  Instagram Ben Pakulski (@ifbbbenpak)  Instagram Brandon Curry (@brandon__curry)  Instagram Paige Hathaway (@paigehathaway)  Instagram Links/Products Mentioned: The Guysexual’s Urban Dictionary for Gay Slang Oxygen Gym Bahrain The Secret To A Great Butt | Mind Pump Media 3 Best Secrets - How To Make Your Butt Grow (AVOID MISTAKES!) | MIND PUMP Mind Pump FREE Resources – Everything You Need to Know to Reach Your Fitness Goals Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get our newest program, MAPS Strong, an expertly programmed and phased strength and muscle building program designed in collaboration with World's Strongest Man competitor Robert Oberst. Get it at www.mapsstrong.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Also check out Thrive Market www.thrivemarket.com/mindpump! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month’s membership 2. $20 Off your first three purchases of $49 or more (That’s $60 off total!) 3. Free shipping on orders of $49 or more You insure your car but do you insure YOU? If you don’t, and you are the primary breadwinner, you will likely leave your loved ones facing hardship and struggle if you die (harsh reality). Perhaps you think life insurance is expensive, but if you are fit and healthy, you can qualify for approved rates that are truly inexpensive and affordable. To find out if you qualify for the best rates in the industry, go get a quote at www.HealthIQ.com/mindpump Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com/mindpump Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this special booty episode. Oh boy, you know what we have of mine, Pomp? We're missing the booty specialist, though. I know Justin's on the ass, man. He's on vacation.

But we did a whole episode about training your glutes and developing a nice butt. I mean, we started the episode by having fun conversation. We talked about all the different terms that some of our friends that from the gay community used to describe each other. And apparently, what were you at him? You're a, fuck, I already forgot the name that I was. That was a...

So Justin was a, he was not a bear, he was a cub, a muscle cub. The muscle cub was what he was. You were a fox, or a... Silver fox, almost, but not old enough, but almost there. Yeah, silver fox, slash. Were they say daddy, were they? Something like that.

Yeah. Anyway, you gotta listen to the episode. It's hilarious. Adam is something that's pretty funny. Then we talk about social media celebrities and who we think is most likely to hurt themselves. But then we get into the whole episode is about training your glutes.

Now, I do also wanna mention, there's only four days left for the Maps Strong Launch Promotion. So we launched a brand new Maps program. It's the one where we collaborated with World Strongest Man competitor, Robert Obersd. And this program is designed for everybody. It's different. It's very different from what you used to. Phenomenal workouts to develop incredible physique, good muscle, good strength, good functionality. Very, very fun. It's $30 off. There's only four days left for that discount. You have to use the code strong30,

STROMG30 for the discount, and you can find it at the website, mapsstrong.com, that's MAPS, STROMG.com, and also in regards to this episode, because we talked so much about training your glutes, we put a lot of what we talked about in a guide in written forms, so you can reference it, you can get that guide for free at minepumpfree.com.

We also have a bit building series of videos dropping today, brand new ones, on our YouTube channel, Mind Pump TV. This is the terminology, this is the gay community, not the lesbian community, so the male gay community. Okay, right. So a top is the guy that does the... He's doing the smashing.

He's doing the penetrating. He's doing the penetrating. The bottom is the dude that's getting... Yeah, he's getting a pretty suffix mind. Really that, really receiving. The power bottom, it's somebody who really likes to get it. Oh wow. Yeah, it's a power bottom. Okay a verse verse

This is verse. This is somebody who's a tops and bottom. So they do both. Oh, okay vice versa and bedectra Why aren't you ambidextrous at it? Not that he's left handed. Yeah, that's all I'm not that matters same difference the twink is a small slender ectomorphic frame feminine face feminine features no facial hair, boy toy, they call it, like a young little Peter Pan can. Yeah, so like, yeah, exactly. A hunk.

A glitter. A hunk is a mesomorphic frame, masculine face, possibly a beard and buff. So I'd say we're probably all hunks. I would say we're probably all hunk. We're kinda hunky. A twunk. What? Somebody kinda hunky. A twunk. What?

Somebody called me this. A twunk. A hunk with the face of a twink. It's somebody called you that? Yeah. So good. What are the guys? A pretty boy with muscle.

He said, my height throws it off a little bit, but he says, there'd be a twunk. You can do a pretty face. Then there's an otter. Okay. This is a short bit, but he says that. I'd be a twunk. You're a twunk. You can have a pretty face. Then there's an order. Okay. This is a short, stout, hairy dude. It's so funny, because I read all these.

I can't throw some hair down. And this is so what men would do. Like, you know what I mean? I'm care if you're gay or straight. Guys come up with kind of shit, and it's all makes sense. Of course. An order? Oh yeah.

And there's definitely a category of men that are short, stout, and hairy. Yeah. Then there's a wolf, somewhat hairy dude. Right. Okay. Then there's a wolf, somewhat hairy dude. Right. Okay. Then there's a bear, an endomorphic, stalky, fat, hairy dude. Then there's a cub, which is a young bear.

Oh my. Yeah. There's a daddy who is an older, salt and pepper hair. So this guy told me you would be a daddy. I would be a twunk and Justin would be a, I think the, the bear, the hunk one. I think he said, Justin would be a daddy, I would be a twunk, and Justin would be a, I think the, the, the, the, the hunk one. I think he said, Justin was, he said, Justin would be the hunk. Cause I, that's why I asked someone to send this list,

and then also, what do you think each, what category would each of us fall under? And he said to classify you guys, Salah's definitely more of a daddy, borderline silver fox, if he was older, Justin would be a muscle cub and I can't decide. And he said, and I can't decide if you would be a twunk or just a gay jock. Your height throws everything off. So a cub is a young bear.

Remember a bear is a more fattery. Not even hairy, dude. That's accurate. I'll go with hunk. I like it. You can name yourself. Yeah, you can. We asked for advice from a professional. That's accurate. I'll go with hunk. I like you. You can name yourself. Yeah, you can.

We asked for advice from a professional. So you're a muscle ton. He's not a real. That's it. I'm not. I don't mind being daddy. That's fine. I want to go ask.

Older, something pepper haired top with money. No, I think. Oh, it's a top. I'm more of a hunk. A leather is a dominant top. Whoa. A geek is like a normal geek, which is gay. Then there's a jock, which is hunky athletic gym rat, discreet in the closet undercover.

Sissy is a feminized man that indulges in feminine stuff or whatever. This guy says a layover on the flight to Trannyville. That's so funny. And then a Gipster is a hipster. That's gay. That isn't an art in IndySh And then a Gipster is a hipster. That's gay. That like isn't art and indie shit. A Gipster. I didn't know there was that many.

But of course it's men, bro. What do guys do? Yeah, but I didn't know there was that many. I thought there was maybe five. No. But that's hilarious. There's probably more guys defining it. The muscle club.

Oh yeah, muscle club was in and on there. I'll all your Instagram pictures. I'm hashtag you that going forward I'm not to own that Last time I do bear crawls you've already been called a silver fox for a while. Yeah, no, I've already been coitered I didn't even know that that was a thing until I got to I thought you were gay this whole time this whole time I thought they're just no silver fox is not it's it's for straight it's actually anybody you could be a silver fox well I can't be a muscle bear at least muscle club because you're not old you're not hairy enough

Yeah, maybe enough big enough you're not having a yeah put on some of that you know after this contest You'll be a muscle bear With the rebound kicks in yeah I'll be like I'll be like more of a hunky jock. Yeah, you don't get the big bro. I'm just saying I'm throwing it out there. Like let's, let's, let's, let's read the findings. Come on, yeah guys, come on. Yeah guys in my back.

Help me out. They're not too close. They will. Oh, they will. Oh, they will. Get my back. Yeah, they're going to get that big. Yeah, you remember early on in our early episodes,

we talked about how we got all, because we always like, talk shit to each other and get in this like competition, pissing, you know, contest or whatever. And we were talking about how like, I don't remember what it was like. If we all went to a gay bar, who would get the most phone numbers?

You remember that? We got a huge conversation about that in debate. Oh, yeah. I do remember that. Yeah, I'd still win. I don't think so. So I'm saying, I think so. I think so.

I think I'd win that. We should have our, because we do have a decent sized fan base of gay men and women who listen to our podcast. And I think they should tell us who would win the contest. Who could get the most out there. I put it out there last time on what they would think we all were. So there's your guys' answers. So we'll put that out there.

If we were, you go love that kind of stuff. Yeah, we do. If we were in a gay bar setting, who would you do? I would do well. You know what I mean? I wanted to do that. Yeah, you want to know that you're going to be extractive.

Yeah, you know what I mean? Yeah, it doesn't matter what sex you're going after. Oh, that is. That's what it does. It doesn't really matter. No, man, I got hit on a couple times, and I'm always like, I smile, and then I think they think that means I'm,

you know, you're inviting me. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no All natural Jody, you know, it's funny. Somebody asked it. Pro. I have to say natural is dolly part of the. Is I've been getting tag. I don't know why people are bringing him up. It's so long ago and and he's denying that he blocked all of us. And I was like, and then he would a liar. I know I went and looked. Yeah.

Somebody's I somebody asked him a question. Hey, when you can be on mind pump, he's like, Oh, it's on my pump a long time ago. Most downloaded episodes. So and you know, went and looked. Yeah, somebody's asking me a question. Hey, when you're gonna be on Mind Pump, he's like, I was on Mind Pump a long time ago, most downloaded episodes of all. And you know, this is true. I'm gonna ask all of you. I have to go check this. I pulled lips and up, right, to go to the other side. I was like, you know what?

Joe's episodes did do pretty good back in fucking, you know, four years ago or whatever when we first started. Let me see how well it was still performing in comparison. And I got down to 250 episodes and I just gave up looking. I was like, he didn't even crack the 250. The top 50? Yeah, no. 250.

He was not even the top 250 episodes. So, he was, you know what though, right after his episode, when he was probably more like a door open. Dude, we took a lot of his fans. You know what, I think one of the reasons why he blocked us, we borrowed. No, you know why I think educated actually

is probably a better way to go. Cause you can't help. Well, you know why I think educating actually is probably a better way. Because you get help. Well, because his workouts are just terribly programmed to make people just fucking fry the fuck out of people. And we were getting messages from people like, oh, I switched from his workouts to yours. Now I'm putting on muscle and it's that, remember we were kind of,

I think kind of pissed them off a little bit. I wonder if that's one of the reasons why we got him. I think he was the link. Yeah. I think you just went bad too, because I think we did take the higher. This is the first time we even really threw any jobs right now. This is like, what, two and a half years later or whatever.

Just because it came up, he posted something about us on the stories. Yeah. No, I think people have been asking him about it. So that's where it's come up. And so, and when we first, when it all happened, there was a little bit of stir around there, like what's going on? You guys were all talking and friends and now no one's talking. And I thought we were very classy over the situation

considering how I think silly he was and childish he was, I mean, making threats to Sue us and do things like that, I just thought was comical. So I think it's good too. Yeah, no, and nobody, and nobody, I don't think any of us bit off of that, and we have plenty of opportunities. No, we would slide out of it.

We wish them all the best. Yeah, I think that's the thing. I think that there's a lot of kids that you got an entertaining page, right? So there's some people that choose to do this and to each their own. Like if you want to- Works for them?

Yeah, if you want to build a following of a network of people that is based off of, you know, bullshit articles and throwing out whatever's trending right now and, you know, hype and like that's your thing. I can, and posting crazy workouts that you probably can't even finish. Like, if that's how you want to draw attention to a page and traffic and convert, like, dude, it's a businessman and he's doing well. I mean, he's making good money and. Yeah, he's selling a lot of those supplements and stuff that 6,000 milligrams caffeine.

Yeah, sure. Which, you know, and again, like, you know, and you could talk shit all you want about, does it work or not? Like, I mean, yeah, if you compare that pre-workout, I remember when he sent it over to my house and I took it and I was like, I just took it because I'm an asshole like that, right?

I'm not like Mr., I'm not like Sal, I can inspect the label. You don't check what you're saying. Yeah, yeah, I'm not that asshole. I'm admit it, you know what I'm saying? Let's see what happens. I mean, with that way with Sal, I just tried, I mean, you're a friend of mine, I trust you, you're not gonna give me something that's gonna kill me.

That'd be really fucked up, right? So Sal just hit me pills and times, I'd be like, I'll take this. He's got a, he's got a mean today, we're looking for him. He could have been roofied by now. But yeah, he sent me that over to my house, and I'm cool, let me get a pre-workout, I'm a fucko to my house and I you know cool. Let me get a pre workout. I'm a fucker to my workout and I mean I was flying

And then I came back and I'm like holy shit look back on a 400 milligrams I don't know 450 milligrams. I think it was what was in it Yeah, and that's and then it had other stimulants on top of it inside it and I thought holy shit Well, no wonder people think this shit works Hella good. You know, I feel like I just did a line of coke So you think he's he's gonna be an injured although I you know, and because the way he works out and stuff That's a good one, but I think there's another guy I'm watching this one dude on Instagram, which by the way dude I'm not for the universe or not for no no no. I'm not knocking the guy at all. He's a fucking

Beast he's a beast an absolute animal, but he is just maxing out and doing crazy lifts all time Larry wheels Dude yeah, that guy is pulling crazy weight pressing crazy way. I'm like bro. Don't hurt yourself. He's only 24 He that's why that's why I'm saying he's pushing hard right now Yeah, he's in that indestructible phase, you know, right? Where he's just that's a decent you know What do you think that's a pretty good pick? Yeah, that is a decent take and I'm gonna go I'm gonna go because he did an overhead press. I'm gonna troll his page There's a video that I want to see bro watch the overhead press video He's doing an overhead press with 400 and something pounds and and he and he has a crazy back arch because it's heavy

And I'm like, oh, that's yeah, that can turn into some bad shit. Oh my god. Do you watch it? Oh my god? Yes, it's Oh my god. Yeah, no, I can't I can't debate this now that was dude. What a beast. Oh bro. Yeah, no dude is a piece Fuck he's only 24 man Yeah, dude is a piece fuck. He's only 24 man, 440 pound strict overhead press. That's silly. Yeah, it makes sense. Yeah, yeah, crazy and now is he a bodybuilder? He's a power lifter. Oh, yes. Yeah, dude. He's you know who he's he's getting ready to go up against He was no he was talking trash to stand efforting back and forth like fun. I think they're friends. I don't think they're. Bro, there's a video of him doing five plus reps, seven, 65 deadlift.

Just touching go. Oh wow, I just saw, have you seen Victor Martinez lately? No. Dude's a little comeback, man. He's looking cool. Yeah, he's starting to look pretty damn good. Yeah. I want to know what the hell is going on in the Middle East

with these guys. I'm Tony, I've been talking to Pocolsky. I every time I see something and we freak out, I hit Pocolsky up and I'm like, come on. So he's ensuring it's not some new crazy drug. Yeah. He every time he goes, he goes, bro, I'm with, you know, he was with one of the brothers of one of the guys that I was literally talking about.

Like, holy shit. This guy looks crazy. And you have, you have Raleigh, you've got Curry, you've got... Well, Brandon Curry, he always looked amazing, but he went over there and said... No, they all looked, they all looked at him. He became a new human being. They all looked amazing, but everyone,

now this is my theory, and this is what Pekowski says. And I believe him, because I've seen this in my small world of men's physique in the bodybuilding world is, some of these guys that are at the top are genetic freaks, and they can get away with doing a lot of things not right. And I remember seeing that with my peers. I mean, I got guys that were beating me

and shows at the professional level and I see their programming and their training and the way they diet, I'm thinking like, fuck, they would frustrate me, right it's like you know that there's there's where the genetic advantage comes in it helps to have jeans and that and that sounds like a guy who loses who has a poor attitude but it's not at all yeah no it's it's a fact and some guys just have that genetic edge and Pekolsky was not someone like that and I know people see him he has his own genetic advantages,

but he was a hard working, very smart, intelligent body builder. And one of the things that he was telling me, this was off air, we were talking. He's like, a lot of these guys, man, they just, they train super intense, they just consume my crazy. None of them have good gut health. None of them take care of their sleep.

None of them do a lot of these things they're supposed to. And he goes, what's happening over there at the oxygen gym is these guys are on the perfect regimen. They have somebody over there. That's all they do. They literally, yes, eat, train, sleep. They, there's nothing else to do in this desert. They're in a, they're in this climate controlled building or hotel room area where they stay at. And they're eating properly. They're training properly, and they're resting properly. So the drugs are the same doses of testosterone. And then he says, yeah, then he says, you know, they're getting some of the purist, great

sources of that. He said, but that's not it. You know, it's not some new drug or new chemical that they're taking out there. They're doing high doses of insulin like they've always done. That's nothing new to the bodybuilding world, but these guys are dialing it in to a whole other level. They probably guys are dialing it in to a whole other level. They probably have never dialed it, and that's why some of them are going over there

and we're seeing these holy shit, 20 pounds, because in the bodybuilding world, when you've been pounding your weight, 270 pound shredded bodybuilder, if you put on five pounds, that's exactly, and that's how you judge it. You hit stage, and if you're hitting stage with three to five more pounds on your body

than what you did the previous stage weight. Success. Yeah, huge success. I mean, that's a big deal. Because that's a crazy level. It's like being the fastest man in the world and shaving like a second off your body. Exactly, they're looking at hundreds of a second.

Right, exactly. So if you, exactly, it's like shaving two, three seconds off your timeball, so that it would be like, what the fuck? Well, I think Brandon Curry went of a second, right? Exactly. So if you, exactly, it's like shaving two, three seconds off your time all of a sudden. Everyone would be like, what the fuck? Well, I think Brandon Curry went out there and gained like 20 pounds. You know what I'm saying? Wow.

Yeah, he looks like a completely different person. It's insane. And I look at the workouts, by the way, from at the Oxygen Gym. And it's all machines. It looks like they're all doing machine type stuff. I don't see a whole lot of free weight type stuff. And, well, I think when you're that size and that big, big, their mobility, a lot of these guys don't have it.

Very limited. They're like safety. And they're just like, you know, get the, just give a pump out of it. Well, and to me, there's different levels of people that can get away too with not doing a lot of these foundational movements, right? Like, they have built a solid foundation. Like at this point, it is. It's a lot of hypertrophy training and a lot of airing up these muscles. That these, when you, when you, when you can take a hammer strength row machine and you could do it like 700 pounds with one hand, you know, that same guy if you really wanted to get under a deadlift bar, we probably rip up 500 pounds pretty fucking

easy. You know what I'm saying? So I think that at the level that they're at, they can get away again with not doing those movements that often to be that big. It just goes to highlight how important what you do is to getting your body to change and applying the right types of things. Even at that level, at that high level, because we're talking about the top, you know, 0.1% of the world, and in the body building world,

they all make up the top 5% because they're all top competitors, that even them competing for years and everything, if they just applied, they just tighten the screws a little bit and applied things more properly, they explode, you know, with muscle and shape and all that stuff, and you know, I used to frustrate the hell out of me because I'm not, I don't have excellent super great muscle building genetics.

I'm a, I was a super skinny kid growing up and pretty average guy. But I applied everything I possibly could. I obsessed about it, you know, to be able to, to get where I could, to build what I could. And then I'd have guys that work for me, trainers that, you know, I'd be like, oh, what would you have for lunch? Oh, you know, chicken nuggets and a pop tart?

Like, what the fuck? Well, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it of them haven't proven anything else than what they've proven to figure out for their own self, right? Like, and there's such a difference between helping the general population and learning to get yourself. And that's the unfortunate part, which when I say this, like, I guess I talk trash about it a little bit, but at the same time too, I'm grateful for it because it's created opportunity for guys like us to come in and educate and help people in the space.

And this is the talking about the bodybuilding world. I'll talk about exercise that. But I see this also, what's really popular are these girls that have great genetics that are you've all seen the girl with a little waist and a great ass and she's never had to really do anything to build that ass. And she's writing, telling people how to build a butt. Exactly. And there's, you know what else?

There's a lot of, oh my god, that's everywhere now. Yeah, and there's a lot of implant, a lot of butt implants. Yeah. Let's see, you don't know. Yeah. No, and they're telling I know I know I know because I know the human body I remember when I just we don't have any hamstrings my niece's heart when I told her that page Athaway has a fake butt and she was like what yeah, I mean she's got millions of followers and does all the butt thing Omega figure in that space and that I mean you got all these people that are looking up to this person on how to build a butt because you look at them and you're like, oh my gosh, she has an amazing butt

but then people don't know that someone might have had surgery or someone already had a great ass to begin with and they have, they're great, just have great genetics there. You know, the irony of this is like, the person in the gym with the best looking whatever body part is probably not the person who's gonna be able to give you the best advice on developing that body part.

Yeah. You know, they probably, I believe you should eat calf-billing advice. Yeah. Do you even work your calves? Have you ever worked your calves? No. And your calves shit on my calves and Adam's calves. And I work my now and I've done it for years,

I'm consistent. You know what I'm saying? It's funny because in our space, the people who probably have the best information don't always look, they don't look like they're the craziest ripped and whatever. And the ones who look the best in the, in an Instagram, a lot of times the ones

that get worse advised. You know, in their defense, it's tough to go through all the education and the application in order to really know your shit and also have trained yourself and your ass off to look a certain way. There's always a given take, right? And so, and the demand is there. Let's be honest, like people are going to hit up people that look great, especially when

like that body part specifically is so desirable for them. Their whole reason why they're in the gym is to have that look and to have that butt. And then they're asking these girls that obviously they either had it to begin with or whatever the case was. They don't really have good information, but they keep getting asked so they feel compelled to answer. Yeah.

And you're in, I mean, to stay on the butt topic, you know, I've downloaded because I'm always looking at our space and looking at our competition, I guess, so to speak, and what are people putting out? What's the advice people are giving? And I'll get a lot of these, uh, build your butt guides. And there are, there's a million of them out there. There's a dime a dozen that were these instant noody builds or whatever. Yeah, yeah, exactly.

It's instant models or whatever and they're like, oh, you know, buy my build your butt, you know, you know, program or whatever and look at them and they're, they're not even okay. They're, yeah, they're not going to build a butt on anybody. They're tear, the only person who's going to see results from that is someone who went from doing nothing at all to doing that. A million donkey kicks. And that's what it is.

I want to read these things because here's what they are. But your isolation, actually. Yeah, first of all, these build your butt programs that a lot of these girls are putting out are, and I'm saying girls because it's to the female market. Man, there's not a lot of guy demand for like, you know, the perfect, you know, juicy ass. No, no, you don't see it.

And there's maybe hitting you up at it. And there's not a lot of people that are DMing us for that. Yeah, exactly. No, it's a body part women typically want to work on. And so it's a lot of these female, you know, fitness or Instagram models who are making these programs. So it's directed towards women. And I look at these programs

and ask me how many times they mention heavy barbell squats or heavy dead lifts or... Or gets. You know, it's, now they'll have squats in there, but it's like 50 body weight squats, you know, standing in the air. You know, they don't focus on any of, just the basics of the best absolute best exercise

I've been getting any depth like it what drives me crazy is all these little half wraps and these little pumping things that they're doing In between sets and like and that's like literally all I see in a year like losing function You know as you're trying to like build this and develop the spot Yeah, I was just asked the other day of my my biggest pet peeve in the gym right now There someone asked me on one of my days pet peeve in the gym right now. Someone asked me on one of my days where I did ask me anything on my Instagram. And I think my number one pet peeve currently,

because it's always evolving and changing. My pet peeve always are the things that I see lots of people doing that I know what their goal is and I know it's not gonna get them there. So that's a pet peeve for me. When I look at when I'm, as a fitness guy and being in the gym and been there so long, it comes in waves. It's not a pet peeve for me. When I look at when I'm as a fitness guy and being in the gym and been there so long, like it comes in waves. Like, you know, it's not a pet peeve in my name work. I just don't see it. Remember the wave that we just

had when we started the podcast, the the fucking the gas mask with it was called the elevation mask. Yeah. I don't see that a lot anymore. You know, why you don't see anymore? Well, it's doing shit. Well, that's just it is. You know, when I remember seeing all these guys and girls that were doing exercises and stuff with it, I's just it is that, you know, when I remember seeing all these guys and girls that we're doing exercises and stuff with, and I remember just shaking my head thinking, like, I know what they're, that they've been sold and what they're trying to do and accomplish, and if they only knew that they're just, they're just putting more rocks in their backpack, right? Right now, the one that I'm still seeing a lot of, and I just, I always wish I knew who

the person was, it started it, so I could slap them up to the head. Is the standing on the weighted, the assisted pull-up machine. You still see that, dude? And they stand on it and they push the weight down. Oh, it's such a terrible, terrible exercise. What a head to start on it. What a complete fucking waste of time.

You know how it started? It started from someone being like, oh, this will be cool for Instagram. I bet people will share this. Cause it really doesn't do anything. Pushing down a step, let's just examine that movement for a second. It's even less effective than the hips.

You don't need a machine for that. Why don't you just step up on something? Which would be actually extremely functional. That would be great. Extremely functional and extremely beneficial. Way better. Although it would be a lot of quad stuff, but it still would be great. Extremely functional and extremely beneficial. Way better. Although it would be a lot of quad stuff, but it still would be beneficial

and better than the pushing down the weighted thing. It's just absolutely hilarious. It doesn't make any sense. And you're in my way, I wanna do some pull ups. Yeah, anyway. Yeah, and you were talking about Justin, the half reps, and I know why they do it. It's because when you put out a program,

many times, and this used to be the, this used to be the gist of the fitness industry way back in the day, is you want people to feel it. You just want them to feel the exercise, right? Right, right. And if you do half reps, if I get into a, you know, if I get down on my hands and knees and I kick one leg out and I do little tiny pumping Pilates types reps for my glutes,

am I gonna feel a burn in my glute muscles? Well, absolutely. It's no different than putting my arms out to my sides on my arms straight and doing little arm circles. I'm gonna feel shoulder burn. And my shoulder is same, yeah. It's exactly the same thing. And so women will do this and then be like,

oh my God, I could totally feel my butt burning. This must be effective. It's not. It's terribly ineffective. This is conclusive, okay, conclusive. Because for a long time, there was this debate as to whether or not doing partial reps. Could you, I have this visual right now,

because you use that analogy. That's a good visual. Of like a binpagol ski with like fucking massive shoulders, and he's in front of the mirror, just doing arm circles. Yeah, bro. Like a little circle, and you're like, whoa, dude. You have to remember warming your legs. Don't knock it till you. You're like, whoa, dude. You guys remember warming up? Don't knock it till you try it.

No way. Just like lots of circles to it. There's some bands. I'm gonna say it like that's it. You guys remember doing that in PE? Yeah. Before class, that before you started. Yeah.

We did a lot of silly shit. Yeah. But it's conclusive when they do studies on this, full range of motion builds more muscle than partial ratio range of motion. Now, here's what the studies do, which is even better than the stupid little pumping movements that these butt programs are promoting. They're doing overload with heavy weight partial movement versus full range of motion, because the argument was, okay, you may be able to do a full squat with 300 pounds for 10 reps, but you could do 500 pounds for half reps or partial, maybe even less quarter squats

for 10 reps. Therefore, the partial reps are better because you're using more weight. So that was the argument. Oh, partial. In fact, there was a program that was put out in, I want to say 1994 by Ironman Magazine called, it was about partial reps and Paul DeMail, and if you guys remember that bodybuilding, he died. Jesus Christ.

In the 90s. He was on the cover of it, and it was this whole program based off of partial reps, and they were pushing it out and promoting it. And again, that was a concept, because you can use so much more weight, it builds more muscle. They've done lots of studies on it,

still doesn't build more muscle. These girls are promoting not even that. They're just saying, you know, barely move your body weight and you're going, no, full range of motion. Full range of motion is going to build more muscle. The other thing is the exercise selection. Ladies, you got it. There's a few exercises if you want to build your butt That you need to do that are gonna give you way more bang for your buck and they're gonna give you excellent results

And we can list them off right now, right? I squat barbell squat deadlift good or good morning. Good morning. So good one right hip thrust hip thrust or gray Sumo dads have got to be in there for me. So that's a much. So variations of the deadlift and squat, just there alone, you have probably three to five movements that trump the other 40 that you see people in there. And maybe lunge and lunge very much. You say lunge or yeah, Bulgarian squat. Yeah, Bulgarian squat.

Shits, single leg, Romanian deadlift. I mean, there's a lot of movements, but the core basic ones are typically the big gross motor, gross motor movement means you're using a lot of your body. Another term for that, generally would be a compound movement. It's usually bilateral, so that way, yeah, you're including both feet, both arms. And you're using your knees, you're bending your knees, both arms. And you're using your knees, your bend your knees,

your hips, and it's heavy. You can get strong, or at it. And what I mean by that is if you add 20 pounds to your donkey kickback with a heavier band, versus adding 20 pounds to a barbell squat, holy shit, big difference. Big difference in muscle. Yeah, big difference.

Way, way, way big difference in muscle. Well, you talk about this in the guide that this is just a big mistake. Oh, one that we have. Yeah. So this was a, this was a big mistake period too that I used to see is just, I mean, I don't know how many and it's, it's changing. You like it, it's getting better that we had this. You were talking into Jessica this morning when you ran into her, but she was mentioning to you that she's blown away by how her body is, you know, building muscle right now, right? She's added 10 pounds of muscle and lost five pounds of fat. And one of the things that, you know, she attributes that too, is she's never lifted one to three rep range or three to five. Anything less than six. She's like, I've never, you know,

she's always been a girl and athlete and always wanting to lean out or lose weight. She's never, you know, aggressively tried to build muscle, you know, because it doesn't, doesn't sound appealing. It's never really been marketed. Right. Yeah. And then I think, I think it scares a lot of women away from lifting heavy because of that. But if they only knew that this is probably the single best way for you to start to build a build a butt is to lift heavy ass weight in these movements squatting deadlifting. Good mornings these types of movements lunging like that is with that right there one one that one exercise four to five sets is going to build more of the ass lifting

that heavy than 20 other exercises that you can combine spread out over the week of all these little machine and band it and kickbacks and all these bullshit exercises that you see everybody doing in the gym and it's just and it's not to say that you know you can't do some of this stuff. It reminds me when it reminds me when I used to talk trash about the back of my other pet peeve which I don't see as much anymore was the Joey Swole sideways chest press machine thing. You know, I miss that. I mean, I still, I got a kid do with you today.

Fuck, it hasn't gone yet, man. It's been three years. Get out of here with that. I thought the guy's disappeared yet. So I think it reminds me of that. And it's like, hey, if you've already done a barbell bench press, you've done a barbell incline. You did some flat dumbbell presses and some good chest flies, and you're just fucking bored.

You know what I'm saying? And then you get over the hammer strength, you know what I'm saying, and you turn sideways on and you press it, well why not? Why not? So if you're a girl and you're trying to build your butt and you've deadlifted, you've done good mornings, you did the lunges, you did the sumo squats, you've done all these graver and you're just fucking bored. And you want to go over and you stand on the weighted,

or the assisted pull-up machine and you push down, like, okay, but that's not what I see. I see people, that's like their workout. Yeah, they're going over to it, or they're doing circuits with it even worse. Oh my God. They're doing a,

Let's talk about that first time. Yeah, you wanna build, you're trying to build your butt, right? That's what you wanna do, the goal is to. That's burning off. You're not trying to build endurance and, right? That's what you want to do, the goal is to burn it off. You're not trying to build endurance and become more efficient at endurance type activity because better efficiency at endurance activities

means less muscle. The body tries to pair muscle down. This is why long distance runners typically don't have a lot of muscle. They tend to not have a lot of butt either. Versus sprinters who still run, but sprinters typically have glorious Intermittent though. I mean, it's it's very quick and done. It's more like lifting weights. Yeah, it's just like lifting weights

Yeah, you're exerting a lot of force and effort, you know, in a short time frame. Yep. Now now here's the the second most common issue that I see is you'll have Women who get that they get what we're talking about. Okay, I'm doing the right exercises. Well, what you're about to say right now, because this is in your guide also, to me is, I don't know, this is the second thing, this is the one that my heart breaks the most for, because this is where the education, the experience, and understanding of mechanics and recruitment patterns

and knowing that, which most people don't understand. I have way more patience and understanding because there's a lot of girls out there that I've trained that come to me and I ask them right away, what exercises are you doing? And they tell me and say, oh, I'm squatting, I'm deadlifting, I listen to your show. They're doing all the right things.

They're doing the right things, but they still can't feel it in their butt and their legs just keep growing. Those are the ones I have, my heart breaks because they, I know they're trying to do the right things, but then their body's not responding hard. They're wired to do something else. Because people don't understand. Yeah, you got to change there. So I'll give you guys an example, or here's a good analogy. I was friends with a guy who used to compete in arm wrestling, both arms. And he had these really muscular forms and biceps obviously because that's what's involved in arm wrestling.

And his arm super fucking strong. Is that typical? Do they do both arms just to make sure that they... Some guys compete just one arm. I have an incredible example of this with Katrina and a butt and talking about, this was a major thing that we worked on when she finally let me get a whole of her programming and her, so she's, remember,

she's a division one collegiate athlete and she played basketball. So my girl has incredible legs. That's one of my favorite attributes about her. She's got these amazing legs. And she trained with trainers and she trained for sports. She lifted weights, but they trained one in circuit manner for endurance all the time. And two, when they squatted, she never broke parallel. If anything, she did a three quarter squat like she would, because if you're a basketball player, you, it's not advantageous to

do that. You know, when you jump in a player, it's not advantageous to do that. You when you jump in a basketball, it's in the anterior, you know, chain. It's not, it doesn't favor like the posterior chain link. Right. So for athletes, this is why a lot of athletic females have this challenge because if you're a soccer player, basketball player, if you play these sports,

like Justin's saying, you're trained to explode off the quads. You never get nobody in no sport drops all the way down below parallel to explode up out of that. You're vulnerable players. They even teach not even volleyball players. A lot of coaches. All those are probably the lowest. They're the lowest.

Not the other way to have your foot. You're not the best at developing. Yeah. Yeah. They're probably the lowest and you're right. They're probably the ones that have the most development. But even then, most positions are 90 degrees or above. And so Katrina, if the average trainer looked at her, they would tell her, because she had

trainers, would tell her she has a beautiful squat, because right to 90, she does look beautiful. The moment she breaks below 90, all the dysfunction comes out and then she hears the mess of the squat. And it's really hard for her to do that. And she always feels it in her quads. So she's become so quad dominant. She's got these incredible legs because of it, but her glutes have been not helping her

out squat for the longest time. Well, no, I mean, in the example I was giving with my friend who is the arm wrestler, really, really strong arms, he would go and do pull-ups and he could do one arm pull-ups, of course he could do a shit ton with both arms, but when you watch him do a pull-up as a trainer, somebody with experience, I can see that it's all arms. He's not doing lots of engagement of his lats, he's not getting the scapula to move the way you would if you were trying to, you know, work your back. So when he does pull-ups, he's working the shit out of his. And that's because that's his attribute, that's his strength. And so that's what is recruitment pattern favors.

And if you're that kind of girl where you do the right exercises and everything, but your butt doesn't respond and it's just your quads that grow, you probably should spend at least a month, if not two months, or longer on purely correctional recruitment pattern changing exercise. You got to do exercises that where you can start to... Which stop right there? This is where all these movements that we see came from. So why do we see the bands?

Why do we see the donkey cavepacks? Why do they exist? Where do they... Where do they exist what where do they pump? Where do they hold value? This is where they hold value is they hold value in Teaching someone to prime action prime the glutes Chris now here's the problem if you have the recruitment problem like Sal is saying right now and you do these pumping movements You're not priming the glutes. You're still gonna go to that default pattern and prime the quads, the hip flexors, and everything on the interior chain.

So that's the problem with this. And then you do it lots of times and in a circle. The focus is very different. And you're just cementing it. Yeah, you have to really slow down. You're not looking, I mean, you're looking for intensity as it applies to your form in the sense that find perfect form

to where you could feel the glutes and the second that that breaks, that's the end of your set. It may mean that you do very little weight or very little repetitions. And what will happen over time is you'll start to be able to connect. This is also Jessica. Jessica also has been working for a long time on building her glutes. And she was a runner for a long time. That's how she got her fitness forever.

And talk about another thing that is really bad for somebody who wants to build a bud. Long distance running. It's running terrible. Running is really, really tough. If I were to have a lot of fun. Yes, all caught. You'll run your ass off.

You'll run your ass off. Literally. You'll run your ass off. You literally will run your ass off because you're burning so many calories, you're doing something that's endurance-based. So you're already signature. Literally. Literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally,

literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally,

literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally,

literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally, literally,'d be like, I don't feel it, I don't feel it. I can't even connect to my glutes. Took us a year to the point now where she can deadlift and that's where now she feels it or but actually get sore when she works out. This happened to me with my lats when I was a kid growing up. I had very little back muscle, obviously I was just a kid. And I remember not being able to connect to my lats when I was finally able to connect to them and feel them getting sore, feel them getting a pump,

that's when the muscle started coming on. So that's a very important factor. But here's the other thing too, that this is the one that I was gonna go. Sometimes people do the right exercises, they feel their glutes, everything's, but they're just, they're following the old mentality of training a body part with a lot of volume once a week.

You know, they go to the gym with like, oh, today's butt day. I'm going to do or lower body. I'm going to do, you know, I heard you're supposed to work a body part once a week and you're supposed to hit it with all the class. It is as much as you can. And then that's all they do and they're really missing out on a lot of muscle growth and results by not taking that same volume. And just, I'm not talking about you doing this, taking that volume and doubling it, that would probably fry your body.

I'm trying to take that. Just spreading it out. Spreading it out. It makes a tremendous difference. Massive difference. You would do. You're constantly telling your body this is a priority. Oh my God.

If you, look, if you did 15 sets on Monday for your butt, what ends up happening is you send a muscle building signal that tells your body we need to repair and then we need to build and adapt. But that muscle building signal, thanks to modern technology, we can actually measure, and we can measure it with something called muscle protein synthesis. And we see that it spikes about a 24 to 48 hours after the workout.

But then it starts to drop very quickly. And by day three and four, it goes down to baseline. And if you go further, it actually goes below baseline as the body then adapts in the opposite direction. And now that here's the kicker. This is what trips people out, even if you're still recovering, even if you're still sore. So you could be sore for seven days,

but you were only building for about two days. So the better approach is instead of doing 15 sets on Monday, is do five sets on Monday, five sets on Wednesday, and five sets on Friday. Well, not only that, but what ends up happening is, and that feeds into your first point that you made that's in the guide, which is the exercise selection, because what happens when you put 15 to 20 sets

in a single workout, you go do, and you do understand that squatting, deadlifting, and lunging in these big movements are the best for your butt. You do that for five or eight or 10 sets, and then you're fried. You're tired, you're exhausted, whether it's your butt or your legs. It's the or 10 sets, and then you're fried. You're tired, you're exhausted, whether it's your butt or your legs.

So the last 10 sets are the, quote unquote, finisher exercises, which are now all these banded bullshit, donkey kick, fucking leg things that everyone's doing, and that's what your last 10, so dog pee. So really, when you look at that workout, there was a lot of value in that first five to ten sets And you only do it one time per week and then the rest of the week nothing at all where you'd be far better off

Like you're saying not only spreading it out over three times But now when you spread it out you go in on Wednesday fresh again And you can go right to another compound movement. So maybe I squatted on Monday And now on Wednesday I'm doing good mornings and then on Friday I'm doing deadlifts and then I'm also doing lunging. And I mean, I can start to add. You can hit all the great exercises. Right, you're doing all the best ones for your ass

that are gonna make the greatest change more frequently. And this shit just starts compounding. It does. And, you know, I have yet to meet a client who wants to build her butt, who, once we finally were able to get a connection to it, we weren't able to make tremendous progress in butt development. It works like clockwork every time. I think the hardest part as a personal trainer was always the challenging part was always

the ones that had the lack of connection. That was always what took the most. Well, in that too, you guys brought up your girls. Like mine has had issues with that for a long time too, with definitely quad dominant. And to get her to prime and really buy into even mobility and the concept behind it has been a very challenging, but now that she's finally bought into that concept of,

well, let's make sure that like that signal is alive. Like let's reinforce that before we get into the actual workout and know that it's going to fire when it's supposed to fire has been insanely game changing. So do you guys know that this has become our number one YouTube video? So it's surpassed our abroller. Is it built a butt? Yeah, the three secrets to make your butt grow, which are things that you dive into within

this guy, but that YouTube video is now, I think it's approaching, it's over a half a million, I think it's at 600, close to 600,000 views and still going as far, and when you look at the comments of holy shit, almost anybody that's gone through it and actually applied those, and it's literally just three priming movements before you go into these lifts that we're talking about and what you're talking about, Josh. Oh my God, it's so impactful, and it's a discipline though.

Like it's not like, a lot of times too, like she's a lot like me, like my old athletic brain was just like, I just wanna get into the workout and start doing the work. I wanna do the work and I know that that is a shared sentiment by a lot of common people, a lot of people in the gym and I just wanna do my work and I wanna get out and I wanna have results in the end.

Spending that extra bit and being more intentional and prepping your body properly and going in, then the results come even closer to you. Yeah, it's worth it. Yeah, are you, I mean, is your goal to go in, sweat and get sore? Or is your goal to develop your body? To develop your body.

Yeah, see results and develop your body. And we've had this discussion before, but it's working out if you treat it like a skill. So if you go into the gym and you try to perfect your squat, you try to perfect your deadlift and your lunge, both by feeling it where you wanna feel it and just perfect it with the form and go in and practice them frequently,

three days a week, you're going to see changes in your glutes, you're gonna see your body change. Now if you just go in there and go, I'm just gonna get sore and I just wanna sweat. And if you have poor connection and poor programming, good luck. You know, good luck. You're spending your wheels.

If you don't hurt yourself, you're just gonna be wasting a shit ton of time. Now, that guide is, what's the title of that? Is it to secret to a great butt dog? Is that the secret to a great butt? You can find it at MindPump Free. For a longer a secret. MindPump you can find it at mine pump free mind pump free dot com it's totally free

we also have i mean in the show notes will have jackie link the youtube video in addition to that and then that guide is probably i mean it's one of the the most popular yeah probably the most popular most downloaded guides that we have that's absolutely for free for you guys so they'll be a link in there or you can go straight to the mind pump free dot com that is talking about. The RGB Superbumble includes maps on a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal and Iman Justin to systematically transform the way your body looks, feels, and performs.

With detailed workout nutrients in over 200 videos, the RGB Superbumble is like having Sal and Iman Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family.

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