look you've been working out you've been training and your butt simply won't grow it's not getting rounder it's not getting bigger in today's episode we're going to talk about why it won't grow but even better we're going to tell you how to make it grow I've never seen dou perk up so much tell me about these tell me about these ass gains dou no hey actually actually this is uh maybe um top three when think back to clientele that that hired me I mean obviously um I think we've discussed before that probably 65 to 70% of your clients maybe more were females and majority of people want to lose weight but most people also wanted to build their butt or they just wanted to build their butt was probably the number one and number two things that I ever got hired for this is also one of the goals that I felt extremely confident I could impact in a big me too because uh you know losing weight losing weight there's a lot of things you have to do with diet can be quite challenging uh it's hard to maintain because there's behaviors that have to really change or whatever building a butt was like when someone came to me and said I want to build a butt I was like okay we can totally do this this is going to happen in fact I had a success rate of I mean 100% with this building building very easy the adherence to what the steps in order to do that is what's challenging yeah well CU they also want to lose weight or like lose body at the same time that's yes well the bottom line is the main reason why um a lot of women struggle with building their butt is they simply simply do not train eat or sleep to build forget butt just to build in general remember the butt is a muscle it's made up of the glutitis Maximus Minimus and medius okay so it's it's a muscle complex it is not fat like boobs or like other parts of the body where you have curves the butt is a muscle and if you want to build your butt but you have to train sleep and eat in order to build and a lot of women have struggled with this because for so long the ways that they've been conditioned to train eat and live is to lose is to lose it's counterproductive to yes and it's it's very counterproductive to gaining any muscle at all so that's what the big challenge is yeah there's a hurdle there of trying to convince your female client that the approach that we're going to take towards your glutes is identical to the same approach that I took I would take with the guy who comes to me and says I want to get a huge chest what do I need B arms I mean besides the exercise Focus it's all talking about different muscle groups right exercises are going to be different but the approach diet recovery volume intensity like exercise I mean a lot of that stuff that's all going to be the same and so if you can just get if you can help them shift their mindset from you know okay and then also understanding too that you your your body is is always in one or one one phase of it's either anabolic or it's catabolic right and it to lose body fat to shrink your waist to go down right to go down is is catabolic and to build a butt is anabolic and so these are two competing signals right and so we have to make a commitment to one of them first so if you're like the client that Justin's referring to it says Adam I want to I want to shrink my waist down or lose you know yeah I want to lose 20 to 30 pounds but I also want to but what we have to agree upon is that okay we're going to focus on on one of those primarily first uh and by the way there's a there's a better way to do that too priority there for and and so we're going to focus on one of those first and then we'll focus on the other one because trying to do that simultaneously not that it's impossible but you're going to see very little movement in each Direction and it's going to take a lot longer and that a lot of times can be yeah by the way what you were alluding to Adam in terms of which one is better to start with even if your goal is to lose weight it's always better to start right because of the metabolism boost and how that that um that that contributes to Fat Loss whereas fat loss initially can typically results in a slow down of the metabolism as the body tries to adapt to the reduced calories which makes it more difficult later on to to build muscle so building is is uh is typically where you want to start but if you're if you're gaining in your butt you're gaining yeah so w yeah wrap your brain around that for a second though because you're a you're a you know female client who comes in who's been maybe yo-yo dieting for most of your life you're struggling with 30 lbs overweight you come in and you hire a trainer and you tell them that hey I really want to lose 30 pounds I really want to build this butt and you respond back to her I'm going to put you on a we're going to build and put you in yeah I'm going to put you on a calorie Surplus and build and we're and we're not going to cut and we're not going to lose weight right now that's a really tough thing to overcome and and early on in my career when I didn't have the words to communicate like what we're doing you know that was really difficult to get buying from my client and that's why what you said or when we started this was super easy formula really difficult for the adherence B barrier for psychologically for client coming in it's also because when you're doing this right your pants get tighter is your butt grows your legs will start to grow a little bit along with this scale listen if you don't want to lose body fat let's say you're listening to this right now and you're like well you know I'm okay with my body fat percentage you know but I'd like to build my butt you're going to gain weight then if and that's you got to be okay with that so a lot of women who are okay with their body fat and want to build a butt also get discouraged when the scale goes up it's like listen if you're okay with your body fat percentage and we're gaining muscle that means you're going to gain some weight on the scale you may go up three pounds on the scale but if it's three pounds on your butt primarily well now you're going to get exactly what you're looking for and of course all the benefits that come along with that which includes faster metabolism mobility and all those other things and of course by the way you know muscular glutes uh really signify health and Mobility this is why it's such a this is why men and women both like this even women like this on a man as well welldeveloped glutes because I mean we we walk on two legs of all the primates this is how we walk and we have very large glute muscles in comparison to other primates because those muscles are responsible for balance and Locomotion and so powerful strong glutes typically signifies good Mobility good strength and good health that's one of the reasons yeah I always said it's like the the hips are the center of all of your power yes I mean this is it's all derived from there and and uh you know you're going to display that if you have like the large muscle support there uh to signify that yeah totally today's giveaway on YouTube is Maps anabolic if you're interested and you want to enter to win leave a comment below this video in the first 24 hours that we drop it subscribe to this Channel and turn on notifications if you win we'll let you know in the comments section now this episode was brought to you by one of our sponsors PRX performance this is home gym equipment that's as good or better than the stuff you see in the gyms except it's designed to maximize space for example they have a squat rack that folds into the wall literally comes off the wall less than 6 inches and when you're ready to use it you pull it out boom you have yourself very sturdy squat rack but they sell lots of other equipment and if you go through our link you'll get yourself 5% off by the way they also have monthly payment plans so it's like paying a gym membership except you work out in your garage go check them out go to PRX performance.com mind pump also this month's program sale Maps anywhere and Maps hit both 50% off if you're interested just click on the link at the top of the description below all right here comes the show all right so let's talk about the first um thing you can do to really build your butt let's talk about training first and uh in our experience typically the ideal frequency of how often you should train your glutes it's about 3 days a week 3 days a week for most people works best now you'll see people training their butt once a week some people are like I'm going to do it every single day three days a week seems to be the right amount of frequency where you're training intensely you're not training a failure by the way uh meaning you're not doing an exercise still can't do anymore but you're going pretty hard so you're stopping maybe two reps short of that but you're training it three days a week this gives you enough time to recover repair adapt and then hit the muscle again and so this would typically look like a Monday Wednesday Friday uh type of routine and in our experience this tends to lead to the fastest gains in in the glutes yeah I it's hard to not talk about our second Point while also talking about this point because in my experience the the women that were trying to build their glutes um understood the frequency thing but it was the exercise to ction the application of intensity that was really done improperly that resulted in no development yeah cuz like I'm working out my glutes three days a week so I never I rarely ever had a female client that um didn't already attempt to to build her butt and didn't already have put some significant effort like Adam i' train it you know every other day and I do all these I do all these exercises and I do these you know leg swings and glute kicks and jump boxes and like you know this petric movement and so they have all these exercises that they've read in magazines or stuff like that and they've applied that um and they're not seeing the result so I feel like the obviously training three days a week strength training training to build uh but what you're doing in those three days which is the second Point yeah is it's impossible for me to talk about the first one without not really bringing the second one into the conversation before we get to the exercises uh let's talk real quick about what training to build looks like training to build does not look like circuits it does not look like a class it does not look like a 100 reps yeah trained build is like a traditional bodybuilder or strength athlete okay what does that look like you're doing 10 reps it's intense you did 10 you could maybe do 11 or 12 but you stop at 10 don't go to failure and then you rest for two to three minutes that rest period by the way is what makes it muscle building and strength building it's not the set that it's not the 10 reps that make it strength building it's the rest because if I did 10 sets of an exercise 10 set excuse me 10 reps of an exercise 10 reps of an exercise 10 reps of an exercise with no rest I've now I'm now doing cardio with weights I'm no longer doing strength training or muscle building so you have to do the set and re and the rest period is what makes it building so you rest literally set your and I have to tell a lot of women to do this look at the clock and do not do another set for 2 or 3 minutes cuz all of them almost all of them want to go 20 seconds I want to jump back in so I can feel the burn and sweat no no no you're not building you have to rest for two to three minutes you have to allow the ATP this is a a form of of of energy that fuels strength to rebuild so you could train the strength systems of the body because that's what leads to muscle growth otherwise you get a bunch of stamina and endurance and if you want to butt like a longdistance runner then don't do any rest and what'll end up happening is you'll have skinny muscles no no muscle at all but if you want muscles like a sprinter then you go hard and you w for two or three minutes very very important well yeah as far as we've come with education in terms of like way training and how to build muscle I mean I I feel like still the general consensus and the what's popular now is uh circuit based is cardio based uh I mean you still see like stair masters with somebody on there doing a kickback in between thinking that this is but I am working my butt and I am you know doing these things or they'll do like uh squatted jumps where they're just kind of going at like a quarter squat on the way down and then so range of motion isn't even being achieved and so I think that there's you know there's a lot more to kind of peer into in terms of like what an actual weight training uh scheduled Out Workout looks like well a lot of that uh coincides with mindset with the approach to the workouts so you both have alluded to one of the biggest mistakes which is this chasing a burn chasing a Sweat Right chasing fatigue like in with this exercise like oh I'm ready I did my I did my you know 10 lunges and I'm I'm ready to go I can do I can do more let me add some Kickbacks or leg swings in there something like that because I can do more CU I can burn I keep going and thinking because the butt is burning and because it's working more shouldn't I get more muscle that way and that's the wrong mindset the right mindset is give myself lots of rest because what I'd like to try on the next set I'm going to see if I can increase the weight yes let's see if I can put even more weight on the bar or add even heavier dumbbells so I can push more weight and that's what builds that and so it's it's a it's a strength focused mindset not a burn lots of move lots of sweat type of mindset that's really hard to get that client many times to make that shift and understand that they're different signals that you're sending to the body and one of them is going to is going to give you this great OBT towards stamina and energy and that's great if that was your desired outcome but it's not your desired outcome is to build an ass if you want to build an ass then we got to get strong you need to build that muscle to move a lot of weight therefore in between sets I'm thinking I'm going to rest oh I could go right now but you know what if I let rest a little bit longer I could probably add even more weight to the bar and adding more weight to the bar is what's going to build those CL now the counter is often but I feel my butt burn so much when I do five exercises in a row or I do the stair master and and it gets sore it gets so sore the next day I surely should be building muscle you're you're still working the glutes but you're training different muscle fibers you're training muscle fibers that are good for endurance and stamina they use a different Energy System and in order to improve their performance with energy with stamina they improve their energ how they use energy they do not get bigger bigger muscles don't have more endurance muscles that utilize energy differently have more endurance bigger muscles move heavier weight so if you want to build you have to train for strength not for stamina and not for endurance I use the example of the long-distance Runner and a sprinter a sprinter is essentially doing strength training versus type of running anerobic they're doing a 50 yard or 100 yard dash as fast as they can then they rest for a while that is like weight training versus a distance Runner who's running 15 to 20 miles well that's stamina and you look at the two compare the two what does a sprinter look like versus what is a distance Runner look like so if you want to build you do a set you rest for two or three minutes you do another set you rest for two or three minutes you do not combine five or six exercises together you do not do 50,000 reps to try to make a burn you're trying to get stronger and if you're getting stronger you're building in other words if you could do if you could do a couple more reps or you add five pounds to the bar guess what you're moving in the right in the right direction all right so the next point which is what you were talking about Adam is the exercises and the reason why I say that this coincides with one and why it's so important and why it's hard to talk about is because first we kind of address the mindset but now it even matters the exercise selection because if you're doing things like Kickbacks and dog pees and leg swings and ice skaters you know three times a week that's great you're doing all this frequency but you're doing these these exercises that are not they just don't build a lot of muscle not effective no they're not as effective at building muscle so yes the three days a week is important but even more so what's important is or equally important yes is the exercise selection yeah all all strength training exercises build muscle and strength but they all all build the same amount all they're all not created equally they're not so think of it this way you're trying to dig a hole trying to dig a big hole you have a spoon a shovel and a back ho the exercises we're about to list are the backhoe now all the other ones that Adam just talked about the Kickbacks and all stuff those that's a spoon so you're going to dig a little bit of a hole right but you're not going to make a big impact so what are these big exercises that build a lot of muscle well here they are squats hip thrusts and deadlift and deadlift variations those are the three main exercise types you should focus on so if you're training your butt three days a week then you one day you should focus on squats the next time you should focus on hip thrust and then the next time you should FOC focus on deadlifts those exercises those three exercises right there will build more butt muscle than the next 10 exercises combined that's how effective there and they're so effective and I'm so glad that you narrowed it down to these three and maybe including the variations of those threes because someone's going oh what what about a step up what about a lunge what about a Bulgarian split squat what about there's a lot of other movements yeah that incorporate the glutes but when I have a client who wants to build their butt I am not going to over comp over complicate the programming and teach them every butt exercise I'm going to teach them the three biggest ones that are going to really put them and get them strong and good at those movements and there's a reason why that's so important because if this week she does those three movements and then next week she does step ups and side lunges and like these other mov which are good but movements you did not allow yourself to get good at those other three movements to add more weight to the bar which the adding more weight to the bar and getting good at those previous three movements are going to give you more return on glute size than doing more new unique exercises for your glutes listen you double the weight you can do in a squat hip thrust and deadlift and you will see your butt grow period end of story those are those those those build get strong at squats get strong at hip thrusts get strong on deadlifts do each of them one day a week in other words squat Monday hip thrust Wednesday deadlifts on Friday get stronger every single week and your belt will grow that's just period these are the ones that you can load the bar substantially with and and the other variations you even mentioned are all just subsets of these three exercises so your hip hinging or squat that's really what it boils down to and why not do that by just you know something like by loed that's very much just focus on adding more weight to the B what I also like about these three in particular is even though you still have to somewhat modify intensity on those three days the the hip thrusting gives your body a little bit of rest from like your squatting that's why it's ordered that way and so you can set it up in this man Monday Wednesday Friday it's perfect yeah Monday Wednesday Friday tax and you could pretty much get after those three lifts totally and your body's okay now if you did you know uh sumo squats one day front squats another day and you know barbell back squats another day that's very tax I'm glad you said that we picked these three exercises and we put them in this order specifically because this is what good programming looks like this order this combination is the best order in combination of three days a week that you're going to get for your glutes for most people yes the next Point uh and people going think what does this have to do with anything it's very important try to sleep a consistent nine hours every single night sleep has a profound impact on your body's ability to get stronger and build muscle now I say nine hours and everybody says eight hours but I say nine hours because in my experience when I had clients focus on getting 9 hours of quality sleep they all at least got 7 and a half to to 8 hours of sleep it just seemed to work out that way it's like shoot for it that way yeah yes so go to bed and then wake up 9 hours later make that a priority the by the way the studies on this are ridiculous like there's one study that I've quoted on the show this had to do with weight loss but nonetheless it was pretty remarkable it controlled study too where they had two groups of people in the same calorie deficit both lost the same amount of weight the group that got bad sleep lost half is sorry 50% more muscle than the other group did so the amount of muscle you can build with good sleep versus not that good of sleep is profound so you have to if you want to build you got prioritize you got to prioritize and this is every single night the other part you have to communicate though with that process and this was another like thing that you had to educate your clients on when it came to what exactly are we doing when we're trying to build and everybody thinks that when you go in the gym and you do exercises in there is that you're you're building muscle and you're not there we're we're breaking down in there we're sending a signal to your for your body that's the stressor that's we're sending a signal for the body to adapt the adaptation process the recovery and the adapting to it happens in your sleep and so and when you're resting right so over over after the gym and so if you don't prioritize that you're going to limit the the results that you're going to get and so it becomes equally important like how we exercise how we feed the body and then how we recover and we rest and if you neglect that you could be doing all the right exercises but if you're if you are not sleeping and you're not giving yourself adequate recovery and or fueling the body properly you're not going to get the return you're not going to get the return on your investment I'll say this right now a bad workout with good sleep will give you better better results than a good workout with poor sleep that's how big of an impact sleep will make on your body's ability to adapt and build muscle so this is very very important I've had clients gain and lose weight just from changing their sleep not changing anything else just getting to fix their sleep and depending on what their goal was all of a sudden things started moving in the right direction because we fixed this process and building is this is very important for building so try and aim for 9 hours of sleep every single night this will Propel your body's ability to build muscle so so fast U the next one is to change the Reps now the muscle building reps uh we could say would fall in the range of anywhere between let's say 3 to 20 reps let's play Within those those that's a nice range that you can play Within so when we say change the Ws you should focus on a particular rep range for a certain period of time so okay for the next couple weeks I'm going to try and Train at Six reps real low and then the next few weeks I'm going to try and train in the 10 rep range uh for a little while this is important because changing the the target of the Reps changes the stimulus and keeps things novel even though you're doing the same exercises and it tends to keep the body uh progressing it tends to avoid plateaus yeah I think um here's an example of where um you know that that's like a a generic answer right of like just do those things and you'll be fine uh a more individualized or more specific to the this average client to me I'm going to almost always focus in the low rep range to start this client out because normally this client is the client that likes to superet Circuit f45 majority Orange Theory short rest periods and rarely ever did this client come to me and she goes oh yeah no I've been powerlifting for a really long time or oh yeah I I give minute rest periods and I train singles and never had a powerlifting client who couldn't grow her B that's right exactly so because of that they already did that and and that doesn't mean your the rules that you said don't apply because I it's still the same rules right you're going to f focus on a a rep range for a a period of time 3 to four weeks then you're going to move out of that rep range for another three to four weeks and then move out of that rep range three to four weeks but I can almost 100% be certain to push that person in the low rep range first mhm because yeah you're right that signal uh that you're going to send is so novel to that uh Avatar that Avatar probably has never trained in the three to five rep range has probably never done that well Falls with the first two uh things points we brought up even earlier with like the exercise selection like cuz even then like just focusing on loading the bar and then having those adequate rest periods um that that's a big hurdle you know for that type of a client and then to structure it in a way you know where where now we're we're we're doing less reps and they're very much more intentional and then it it promotes that kind of rest period where this is what actual strength training looks like it feels like yeah right good point it it for sure is going to be new it's it's a totally new stimulus and what's really and this part is the part that I always love communicating to my client that's like this is that what's very exciting about this is that if you do fall into that category that I'm saying that tend to gravitate towards those classes do circuit training do plyometric exercises do low rest periods like everybody tends to do for that is trying to obtain these goals me getting you to train this way the gains come on so fast you know that was my formula that was my guaranteed formula for someone who needed to build their butt three days a week squats hip uh hip thrust deadlifts outes and Low Reps it was like this was my 100% almost every time and so you know even though you might have the client fearful of this new way of training or approaching uh lifting and dieting this way if you can get them to trust the process and they actually go all in on this the gains will come fast fast and and strong and and you'll see incredible results right out the gates because of how novel it is so that's the part that I would get clients excited about is that listen you've never trained this way before and I and I know that sounds so counter to what you've probably been marketed to or been told before but if you trust me like I'm going to show you results like in week's time because you've never trained that way before totally 100% and last point and this is an important one we left it last not because it's least important uh but we need to make this point and that is that you got to eat more so you cannot build in a calorie deficit you have to have a surplus of energy a surplus of calories for your body to pull from to create new tissue uh in this case it's muscle so however much you're eating now bump your calories up and there's a there's a little sub Title Here which is eat high protein okay protein is what gets turned into muscle now more calories from carbohydrates and fats can also help fuel muscle growth but if you're not eating roughly one gram of protein per pound of Target body weight then you're not going to be building as much muscle um as you possibly can so eat more bump your calories but also make sure you're eating about a gram of protein per pound of Target body weight that is the formula for building well this is what determines okay when we first started this ation your your body is one or the other it is either catabolic or anabolic the the amount of calories that you intake determines that if you are under your maintenance you are catabolic I don't care if you do all the best exercise in the world get all kinds of great sleep your body will be catabolic if you're in a caloric deficit and if that is completely the opposite of what you want if you're trying to build a butt so we have to be in it doesn't have to be a massive Surplus not not asking you to go bulk with a bunch of extra Cal but you need to be above maintenance in a surplus a few 3 400 calories above maintenance would be plenty and hitting that those protein targets but then that then puts you in an anabolic position and now we are in a we are priming the body to build tissue to build muscle to build the butt and so that'll be and then this is the the biggest challenge is you come in I want to lose 30 lbs at them but I also want to build my butt um and I tell you like listen we're going to we're going to lift heavy ass weight and then I want you to eat a little bit more than what we're doing the psychological part uh and hurdle is the most challenging but again if that is a novel stimulus like I'm pretty sure it will be for most of people you'll see very positive benefits uh as far as the gains pretty fast and what comes also with the building the butt building the muscle is the faster metabolism right which will only it makes the fat loss way easier it's only going to set you up for the shrinking the waste and losing the body fat much better and much easier and a lot easier for you to sustain yeah and I don't say this very often but you know so long as you're healthy and there's no other crazy lifestyle factors or nutrient deficiencies or whatever like if you follow this formula you will build your butt you will see results with your butt uh growth look if you love the show we also have a free guide to help you build your butt goes into what we just talked about and more and it's totally free it's a build your butt guide again it's free it's at mind pump free.com you can also find us all on social media Justin is on Instagram at M pump Justin I'm on Instagram at M pump media and Adam's on Instagram ATM pump Adam [Music]