2945: How to Actually Build Your Glutes: The Exact Diet and Training Blueprint

Justin Andrews (0:00)

If you wanna pump your body and expand your mind, there's only one place to go. Mind Pump, with your hosts, Sal Di Stefano, Adam Schafer, and Justin Andrews.

Sal Di Stefano (0:13)

You just found the most downloaded health, fitness, and entertainment podcast in history. This is Mind Pump, today's episode, we talk about how to eat and train to build your butt. So this entire episode's gonna break down what you need to do if you want nice, round glutes. Now check this out, because of this episode, we've launched a brand new workout program called MAPS Abs & Butt. So it's a full workout program, but the emphasis is on developing incredible midsection, tight and sculpted, and big, round, firm glutes. And because it's a brand new program, when you go to mapsabsandbutt.com, if you use the code LAUNCH, you get it for 40% off, plus we're going to throw in, for free, another workout program, your choice, Muscle Mommy 15 or Muscle Mommy. One of them is a daily 15 minute workout, the other one's more of a traditional, you're working out three days a week in the gym, type of a program. Pick either one. It's free if you get MAPS Abs & Butt. We're also going to give you two free guides. How to Eat to Build Your Butt. It's a build your butt diet guide, so it's going to help you with that side. And then we also have a supplement guide, so you get all of that, plus 40% off. Go to mapsabsandbutt.com, use the code LAUNCH, and get yourself set up. Here comes the show.

Adam Schafer (1:28)

All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause, head on over to mindpumpstore.com. That's it, enjoy the rest of the show.

Sal Di Stefano (1:47)

All right, let's get right to the facts. Your glutes are one of the biggest muscles on your body. If you feed them right and strength train right, they grow. That's just how it works. We've helped tens of thousands of women get over their fear of food, to eat right, to eat enough, to strength train properly, to build their butts. It works, everybody. So I got some examples of when this goes wrong, right? Here's a common one. Here's a common avatar. This is a woman. She wants to build her glutes. She wants to be more round and bigger and fuller, but she's eating like 1200 calories and 40 grams of protein.

And that's not going to work. You just don't have enough energy and definitely not enough protein to build that muscle if you strength train it. It just doesn't have the building blocks.

Doug Egge (2:31)

Well, I think there's a reason for this and why this is so common is because most people, I think this is men and women, want a small, tight waist, right?

Or feel like they could lose some body fat. And then in addition to that, we have specific body parts that we want to build or we want to develop. And so you have these kind of conflicting goals that you're trying to achieve. You want to get this tiny, small waist, but then you also want to have this round butt, basically build your butt. And so you're afraid to eat more calories in fear of, I'm going to grow my waist and get a bigger waist. And so even though, meaning logically, you may have heard that you need to reverse diet or add calories or eat more, you still find your way into eating these 1200 to 1500 calorie diets. Or even if you're eating more, you're eating not enough to what it takes to build.

Sal Di Stefano (3:22)

Yeah, you can send the signal through strength training. You can give your body the blueprints and say, hey, this is what I want to happen.

But if you don't have the building blocks, nothing happens. In fact, eat too little and strength train, not only will you not build muscle, but if it's too low, you may actually lose muscle even though you're strength training.

Doug Egge (3:41)

The other problem that's paired with this is that the same person who is afraid of their waist growing or wants to shrink it while building the butt is also doing things that are counterproductive to growing your butt, which is doing tons of cardio. So doing all this cardio to burn in fear of, I don't want to put any body fat on, which again is working against our ability to build your butt.