2937: The Best Workout Program To Grow Your Butt & Reveal Your Abs

0:00If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded health fitness and entertainment podcast in history. This is Mind Pump. Alright, you're ready. We got a brand new maps program. Maps, apps, and butt. Now, you do train the whole body, but the focus. Most of the training volume is on developing an incredible core. And great glutes. That's what this program is all about. And by the way, if you go to mapsabsandbut.com and use the code launch, you get it for 40% of plus, we'll give you for free muscle mommy, 15 or muscle mommy. So you get an additional maps program, muscle mommy, 15 or muscle mommy, for free. And there's more. We'll also give you for free the butt building diet guide and the women's supplement guide. By the way, this program maps ads and butt has a at gym version and an at home dumbbell only

1:02versus if you just have dumbbells, you can follow this program. If you have a well equipped home gym with barbells, you can also follow this program. So one more time, it's mapsabsandbut.com. The code is launch for the 40% off and all that free stuff. Now, this episode is brought to you by crisp power. So these are high protein pretzel snacks. They're delicious, they're crunchy. They taste really, really good. Here's the best part, ready for this. Your bag of crisp power will have around 190 calories for the whole bag, around 190 calories. 28 grams of protein. Try that with a bag of potato chips. You can't. They have no protein. 28 grams of protein. You ready? It gets even better. 10 grams of fiber, high protein, high fiber. Now, why is that a good thing? Protein and fiber produce the most satiety. So you're eating this delicious snack, crisp power, but it's got so much protein, so much fiber, that one bag satisfies you. You don't feel like you need 15 bags.

2:02You feel satisfied. Plus, you get the protein and the fiber which are both good for you. Both of them help with muscle building and fat loss. Look at the data. It's protein and fiber that make the biggest difference. So if you want to try it out, you want to snack, you want to get protein, you want to get fiber? You want to be satisfied. Go to crisppower.com slash mine pump. Use the code mine pump. Get 10% off. 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 minepumpsstore.com. I'm talking right now. Hit pause. Head on over to minepumpsore.com. That's it. Enjoy the rest of the show. All right, it's here by popular demand. You asked for it, so we made it. Let's go. Maps, apps, and but brand new program. It focuses on you guessed it. Abs and but. Let's talk about it. It's a banger. You know, you know, you know, I want to start with first off, one of the reasons why we made this program is because those are the two by far most popular areas that people request training programs to focus on.

3:02Yeah, abs and butt. It's usually women, especially when you include butt. Sure. I want to work on these areas. Do you have a program that focuses on these areas? Now every other program that we have, almost every program that we have is basically a balanced full body program. Maybe a little more emphasis here or there or emphasis on things like athletic performance, mobility or strength or whatever bodybuilding to say. This is one of the first programs where the focus is on kind of two areas of the body that people consistently request. And what I think is very interesting, we can start with this is why are the abs and glutes so desirable? Why is it that people tend to want to develop those two areas and there's actually some good reasons signal of health. It's 100%. 100%. It's not something people would say, oh, it's, you know, society or media. There are evolutionary roots to those two areas. And we'll start with abs or core. Really strong core muscles or well developed core muscles tends to signal good mobility and strength.

4:05And especially in the most important area, which is the Lumbel Pelvicip area. And so this is why a lot of people find this an area that's alluring is that when you have well developed abs, it says a lot more than just the fact that you can see the muscles of the core. Well, it also it signals health and longevity too, right? I mean, your waistline, somebody who is typically really overweight and unhealthy, one of the most common areas that almost everybody carries a big portion of that weight is in your body. It's very visible. It's very stomach. Yeah. So it's very visible. And so somebody who has, and if you have abs, that means you definitely have a small waistline right? So it's like you're not, you're not going to have abs and have this big, big giant waistline. You're going to have a tapered waistline if you have abs. And so it signals that you're very healthy and probably have your diet and check and take care of your stomach. That's right. And a weak core just from a function perspective, you can have very strong legs. You can have really strong upper body. But if your core is lacking, your injury risk goes to the roof, especially with your lower back, which is the number one area that people tend to injure.

5:12So the reason why it's so attractive, both in men and women, is because it signals something that means a lot. This is also true for the glutes, by the way. So the glutes, by the way, when, now I know most women say they want to build their butt. A lot of guys don't think about it so much. But when you look at poles on body parts that women find attractive, the glutes are actually up there. Not number one, but they're actually up there. And what's funny is when you look at sports athletics, especially sports that involve a lot of running and sprinting, you can typically tell when an athlete has a lot of power and speed by the glutes. Yeah, it's the hips. They make you stout. You know the right way. And I think it's an unintentional byproducts of just training heavy and getting strong. Your glutes are going to have to support all this muscle and keep you upright and give you that explosive power. And if you're working on all these things and being athletically minded or just overall body mass and size, you're going to have big glutes that support it.

6:15So there's, you mean, so much power and strength is generated from the hips and the glutes. As you're sitting here, you guys are talking about I'm trying to think of an example of anyone I've ever met that has strong powerful glutes and hips and was weak in other areas. No. Like you just, anybody, I mean, every fighter boxer, athlete, football player, baseball player, just generally strong dude, even that I've ever met. Typically has powerful hips. It's your base, it's your foundation and you generate so much force and power from there that it's almost has this almost direct correlation always to strong everywhere else. It's usually just like the Jim bros that don't work their legs. Yeah. You get the big upper body and the chicken legs. But yeah, it's definitely comes with the entire focus. It's funny to because it's one of the more unique areas of muscle on the human body compared to other in comparison to primates.

7:16So our huge glutes in comparison to like champs and apes, for example, it's very distinct. And part of the reason is we walk on two legs. And so it holds a separate. So again, the reason why powerful glutes or strong glutes or tight glutes around glutes are attractive both to men and women is because they signify health and mobility. So just kind of explaining what it is about those two areas. It's not because we're advertised that. It's actually there's more roots to that than just the fact that social media shows you. Now that being said, it also seems to be one of the more challenging areas for people. I mean shoot the abs. You're more likely to become a millionaire than you are to have that. The goal journey, which I've always thought was such an interesting statistic. I would also argue that probably the if I had to like distilled down to what was the number one requested body part developed by all my clients. Probably, but was number one. And I think I mean 60% of our clientele were female and that's probably 90% of them wanted.

8:19Number one goal. Yeah, that as a goal. And so yeah, this is an area that this is also why when you look at like our all of our mind pump TV videos that abs and glutes are always the top forming videos is because so many people are searching and trying to figure this out. And it seems I mean, because from a trainer perspective, because we've been doing this long, like a simple answer. But I don't think it's very simple for a lot of people to develop. No, there's a lot of mistakes made in training both areas. Now I do want to be clear before we go on maps, abs and butt is not just abs and butt. So you don't buy this program and all you work out is your abs and butt. It is a full body program, but 90% of the volume is on abs and body. And fully emphasized. So you're still training the rest of the body. Now, why would we have you trained the rest of the body? Well, there's a couple of reasons. One, training the rest of the body actually helps develop target body parts. That's number one. So number one, just focusing on one body part will actually make it grow less than if there's actual balance.

9:22The body has a little bit of a checks and balances and there's this really interesting studies. Some of my favorite ones to point to where they will immobilize a limb. So they'll take somebody and put them in a leg cast on the right leg. And then they'll take a group of people and they'll have them do nothing. They'll take another group of people and have them exercise the leg that is mobile. So my right legs in a cast and I work out my left leg and then there's other people who do nothing. The group that works out the left leg loses less muscle in the immobilized leg. So the body has this kind of checks and balances. So number one, you'll actually build your abs and butt better if you train the rest of the body as well. But number two, most of the volume needs to be done on the areas that you want to target. You can't just pile volume on top of volume. In other words, you can't do, you know, 15 sets for every body part. And then on top of it, add another 15 sets to abs and butt and expect to build your abs and butt. Your body can only handle so much volume. So if the target and the goal is abs and butt, most of the training volume, most of the exercises and the sets and reps will go there. But you're still doing a tricep exercise, a bicep exercise, you're still doing something for your shoulders and your chest.

10:26Minimally, so it's minimal in this program because the focus is abs and butt. But you're not neglecting other parts of the body. And the other reason why is we're trainers and coaches. And I would never train somebody this way. I don't care what a client came to me with. I would never create a terrible imbalance in somebody just for the sake of developing what the body part they wanted. Do you guys, if you guys had to rank like the number one reason, or we had to rank, what are the top five reasons that people struggle to build a butt and build abs. Do you think that this is the number one, which is because you just kind of glossed over what I think is such an important point when designing a program. And we just recently had a good front of ours on the show. It was a great trainer and was talking about programming. Oh, break the truth. Yeah. And as he was laying out the way he programs, it's like, you know, and he just kind of glossed over it. And I'm like, you have to highlight what you just said right there and did because I think this is the part that people just miss, which is this idea that I have an area I want to focus on.

11:26And so I've been working out of the gym. Everybody goes to gym like when they get started and they have maybe they go to the workout or their friend gave a to them or they're following some program. And then as they're going along, they're getting momentum. Now they start to get like, okay, now I really want to focus on this. Are we going to focus on that glutes and abs being the two most popular. And then they just add more stuff for those things without taking away or changing any of the programming. And I think that's probably, I mean, this is an area I know I definitely made a mistake. I know that as a young man who was lifting and trying to figure it out, I had my routine. And then when I had areas that I want to focus on, I just did more of that shit on top of all the other shit I was doing. And then it was frustrated why, why is my body not changing or why am I not getting these results because I'm putting all this work here. Well, there's two things. So you're, I mean, 100%. I made that same exact mistake. And good coaches know this. Good workout programmers know this and design accordingly. Brett, one of the best of the business he talks about this as well.

12:27So your body, each body park and handle so much volume. Right. So your quads or your, okay, let's talk about abs and butt. Your butt, your glutes or your abs can only handle so much training volume. That's true. But your total body can also only handle so much volume. So once you surpass or reach the limit on the total volume, your body can handle, you can add all the volume you want on your glutes. And all you do is overtrain. All you're going to do is prevent your glutes from growing or prevent your abs from developing because it's just too much total exercise volume. So what you need to do is adjust the volume. Now, very minimal volume is required to start to get a body part to develop or at the very least maintain a body part. Very little is required to build a body part when we take away from others. Now we can start stacking on top and accelerating the gains. So if you do this right, just like with our program maps, add some abs and butt. Here's what will happen to you. The rest your body, the other parts your body are going to be okay. But your abs and butt are going to accelerate in development.

13:27So these two areas, if it's a focus of yours because of the way the volume is spread out and focused primarily on these two body parts, but not added on top of an already full program, what you're going to see is accelerate a progress. Faster results are still balanced. That's right. Because, too, that is a big common mistake as well as the entire emphasis and focus is just abs and glutes training only. That's the other issue. It's like, you know, to be able to still incorporate some bit of a total body because you want your entire body to get stronger. Because you signaling that your body needs this environment needs to be stronger in this environment. Now we need to build muscle for that. And then on top of that, we prioritize which muscle groups are getting stressed a bit more. And so, you know, to be able to do that and then line it up and have that beginning of the workout and have the emphasize, it definitely matters. One of the other things that we did in this program that I really liked that's unique to it is that's common when you're trying to help somebody who's trying to build glutes or build abs,

14:27is one of the challenges that I've found with a lot of my clients and I think you guys the same way is being able to connect and fill those areas. Yes. And so, typically, a lot of maps programs, we tend to start the program in this heavy strength phase. Like, maps and a ball of car foundational program is started that way. And this program is written kind of inverse. And I know at one point we'll get questions asked like, why did you start this way? Why would you start this way? And when I have a client who is having trouble connecting to their abs or connecting to their glutes, one of the things I want to do before I load, really heavy on that person, is to get that practice and work on that muscle, my muscle connection, and really be able to feel the abs, really be able to feel the glutes before we start to load it later on the program. And that's one of the reasons why we did that, which I think is one of the best things that we did in this program. And also something that I learned over years of training clients that I wouldn't have done before. Yeah, so higher reps, you can really focus on feeling the muscle. Heavy, lower reps, you tend to want to perfect the technique.

15:27You want to feel the exercise, but not necessarily the body part. In fact, if you go really heavy and try to feel a muscle, you can often hurt yourself. You're not trying to, you're just trying to go heavy. So that's why it makes sense to start to try to connect first and feel it, because especially with those two body parts, so if you're listening right now, and you have issues with developing your core muscles, or you really want to develop them, and it's not... Developing the weight once, or your glutes. One of the issues might be just that you're not connecting well. Yeah, so many butt exercises can very easily become quad exercises. And so many ab exercises can very easily become hip flexor exercise. I saw this the other day, I was at the gym working out, young ladies working out, and she was doing leg raises, she was doing ab roll outs, she was doing all these different exercises, and I can see what she's doing. All hip flexor. Everything she's doing is all hip flexor. Now she's going to feel in her abs, because the abs are supporting, and I was so close to going up to her, but I don't work at that gym, and I don't want to interrupt anybody, but I'm looking at my ass all hip flexor.

16:28If she just changed her technique, she would suddenly feel this and it completely... I mean, this is the value in a coach in personal trainer, but if you're watching a video, or if you're just following a random program, you're going to try your best to emulate that. But to be able to feel it, you understand the movement, and you're going to do the movement. But now to really pay attention to the recruiting of the muscles that you want to involve, slow down, make sure your body's in the right positioning, your mechanics are correct, and all of that. Now you're going to emphasize those muscle groups, you're going to get a lot more out of them in the recruitment of them. 100%. This is why I asked you guys earlier if you thought that the other way was the most challenging thing for people. Like, why do people... are they not successful? Is it just because they pile on volume? Yeah, that's one of them. Or is it this one? Because I feel like this is one and two for me. Me both. When I think back of all the people that were challenges in this area, it was either one. You just piled on all these exercises to already a ton of volume in a program, and you weren't doing that.

17:33Or this one, I would say would be... there's one other one. There's one other that I'm going to get to. Yeah. That I'm thinking of, or like the top three. I was just going to say... I'm so curious how you guys order these of like... Yes. What is it? So yeah, now we'll get there, because there is a third one, and if you hang in here for the next five minutes, we're going to get to it. Because I think the three issues, the two that you mentioned, the one we're about to mention, we'll mention a bit. Those are definitely big. Yeah, those are the three issues why people have difficulty training these areas. Back to the program, I also want to say this. It's a four day a week workout program. So you're in the gym four days a week. One of those days a week, regardless of the phase. Now we'll get into the phases on why they're different. But regardless of the phase, one of those days a week is a heavier workout, and the other day a week is more moderate. And so the exercises themselves are a bit different. There are exercises that lend themselves better to going heavy, and exercises that lend themselves to going a little lighter. Both very effective, but when they're combined, you get the proper amount of intensity and volume. Some of them might be wondering, why don't I just go heavy two days a week or just go moderate two days a week?

18:35Because you can overwhelm your body with too much stress. When you combine them in this way, you get the perfect amount of stress. You can add the frequency twice a week. The total volume is very high. You recover and adapt. And this is what makes you build. This is what builds the muscle. That's the sweet spot is when you're recovering. So to allow that process to really emphasize that process, you're going to get to your results a lot sooner. Totally. Now the program also has three phases. So each phase is a few weeks long, and each phase is a little bit different. So phase one, you have less sets per exercise, higher reps. Now remember, we're controlling the volumes. A lot of people don't realize this, but when they think of volume, they just think of sets. But really volume is sets times reps times, times the weight. Okay, so if I do less sets, but I'm going with heavier weight than that, that's that total volume can equate to what I did before with the lighter weight and higher reps. So sometimes people make a mistake with this. They think, well, I'm still doing the same amount of sets, but their volume went out because the reps are much higher or something like that.

19:38Okay. So phase one, less sets, higher reps, you're looking about 12 on average, then phase two, the sets get a little bit lower, but they're, sorry, get a little bit lower, yeah, higher and the reps get a little bit lower. And then that happens again in phase three, phase three, the sets are the highest, but the reps are the lowest and phase three, you're getting to five reps. So it goes from 12 to about eight to about five reps per exercise. The sets go up as the reps go down and the weight goes up. Obviously, if I'm going to do five reps and we live a little more, that's right. All right, here's number three. This is the third reason why somebody has trouble building their butt and their abs or any body part, but especially these two, and typically, especially when we're talking about our female client, they don't want to eat in a calorie surplus. Right. Like Justin said, feed that butt girl. Yes. It's hungry. Listen, you can have the most perfect workout routine, like perfect programming written by the best coach individualized to you. You could take the best supplements.

20:39You can get great sleep. You can do everything perfect, but if you're not feeding yourself enough, you won't build muscle. I don't even care if you take steroids. You will not build muscle if you're not in taking enough calories. And I need to communicate this. If you want to develop muscles in your core so that when you get leaner, they look more visible. My abs are bigger. My obliques are more developed. If you want your butt to get more round and full, you have to eat in a surplus. And if somebody's listening and saying, well, I want to also lean out, you can cut on any strength training program. But ideally, what you do is you do it in a surplus first, then you cut after. We want to build the muscle. And then reveal the muscle. We don't want to reveal less muscle and then try to build later that's backwards. So eating a surplus. These are the three. These are these. You end more often than not. It's one or two of these that when I get a client that's true. Oftentimes it's all three. Right. And then you can do it more all three. But all it takes is one of these three to completely stall progress. So if you're not seeing results, you're not growing your butt, you're not seeing your abs.

21:43All it takes is one of these three to be off. And that might be the case. And a lot of times, like you said, it could be multiple problems. But these for sure are the three. These are the three big. And now to address obviously the connection. We've addressed that. When you watch the videos in the program, we're teaching you how to do it perfectly. So you can really feel developed muscles. The programming is taking care of. You got the exercise of the sets and reps. That's all good. We just mentioned diet. Now the program is not a diet program. It's a workout program. But here's what we did. When you get this program, maps, abs and butt, we included a butt building diet guide. We wanted a diet portion because sometimes people are like, okay, what does that look like? What does a calories surplus look like? How do I eat to build? But I just eat a bunch of food. Am I eating too much? So we're including for free a butt building diet guide. We also included a women's supplement guide. The only reason why we did that is people always ask this question about supplements. Which ones are best for me? Which ones are a waste of time? We included that as well. And then what we also did with this program is we gave you basically two ways to do this.

22:44One, gym access. You have access to barbells, dumbbells, you know, basic equipment. You'd find a gym or if you have a well equipped home gym. But we also added a version where you just need dumbbells. So some people want to work out and they don't even have barbells. They don't have a squat rack. But they have dumbbells. You can follow the full program with just dumbbells as well. And then one last thing, we know that it's going to be a lot of women that buy this program. Because women tend to be the ones that say I want to work on abs and butt. So here's what we're also doing. If you get this program during the launch, you get your choice to be included for free. We can include either muscle mommy 15 or muscle mommy. Those are two of the most popular maps programs that we have. It's another program. But you can pick one of those. You can pick one of those and it's totally free. So if you're interested in this program and you get a lot of free stuff, you got a maps abs and butt.com and then use the code launch. That'll get you 40% off the retail price and it'll get you all that free stuff.

23:46Also, if you like this show, come find us on Instagram. It's MindPumpMeeting. Thank you for listening to MindPump. The goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance. Check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag 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

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