5 Reasons You Have A Small Butt & How To Make It Grow | Mind Pump 2322
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- เผยแพร่เมื่อ 23 เม.ย. 2024
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06:33 How the hips are the center of ALL your power.
Five reasons WHY your butt won’t grow and HOW to make it grow.
07:52 #1 - Not Training Frequently: Train your butt three days a week.
15:07 #2 - Doing the Wrong Exercises: Do squats, hip thrusts, and deadlifts.
19:04 #3 - Sleep 9 hours.
21:43 #4 - Change the reps.
25:32 #5 - Eat more (Eat high protein).
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I had nothing happening in the glutes department for most of my life. Was always skinny and had pancake butt
6 years ago began barbell training and working all the main compound lifts. Seemingly out of nowhere big, round, hard glutes came into existence.
I think some men either have genetics for this type of thing or they don’t. That’s the only thing I can think of when I saw how mine grew so much from some squatting and deadlifting
Switched to Booty By Brett 3 day program, and my glutes has grown significantly in the last 5 months. I am up two pants sizes! Before, I was training 4-5 days a week, still lifting heavily, but I don't think I got enough rest. Since cutting back to 3 days a week, doing squat, thrusts, and deadlift variations HEAVY, I am seeing the results I always wanted.
Thanks for this review. Does his program include upper body or just butt? Legs? Just curious before I buy it . Can you share the split
@@aleksandrap7336 it includes some upper body but it's more glute and leg focused.
I’ve been following this formula to the letter for the last 8 months for my glutes: Mondays- Barbell squats, Wednesdays- Hip thrusts, Fridays - RDLs, combined with changing rep ranges, like Adam suggested, staying 4 weeks in each. I can confirm the results are amazing for a petite 39 y.o. woman (115 lbs at the baseline, 5’3 feet tall). My butt added about 1.5 inches in circumference! My total body weight went up to 122 lbs, but I am in the best shape of my life!! Recent readings on body composition gave me 82%muscle, 14%fat, 4% bone. I can’t thank you guys enough !! Have been your follower for over a year now and it feels like talking to friends each time I watch (in fact I comment out loud sometimes 😂). Greetings and much love from Luxembourg 🇱🇺 ❤(good luck finding it on the map😂)
Love this. Thanks. One question on those days is that only excercise you do or add other? And what about sets on squat, HT, deadlift?
@@aleksandrap7336Hi Aleksandra! Yes, I do add one more glute exercise to each one of these like unilateral RDL/lunge on a squat day, glute medius abduction on HT day and hyperextension to work on the upper part on RDL days. This second exercise I do on a higher reps scheme like 3x12. The basic three moves I do in the low rep range 3-5 reps per set for 4 weeks , then move to mid range 8-12 for 4 weeks, then high rep range 12-15 for another 4 weeks. Works like magic, you just need to figure out the weight for each move for each rep range😊 Takes some “load and error”, my general rule is to have 2 reps in reserve in each set for a given range. For example if you need to do 3 squats it should feel like you can do another 2, if it feels you can do more load more. Hope this helps😊
@@aleksandrap7336would also like to know😊
I guess I was slightly confused about how many reps and how many sets? I’m going to implement this type of training. I wish they had something in their program that is built for this mini program. Is there one?
@@aleksandrap7336 MY EXACT QUESTION? Reps, and sets. Also should you or is it ok to do other parts of upper body while doing the "monster glutt workout).? a lot of questions your fans are asking for answers. Thanks!
Who got 9hrs of sleep everyday? My max is 7hrs...my body wakes up itself
It’s not realistic to get 9 hours of sleep…I sleep between 5-6 hours
I have been having children for 20 years (my choice) but many, many people in a variety of circumstances couldn’t dream of 9 hours of sleep one night a week much less most nights!
@@randi.yeshuas_disciple I have 2 kids youngest is 2.5 and sleep 9 hours, didn’t sleep more than 5 their first 2 years though
3 days a week squat, hip thrust, and do low reps 1 gram protein per target body weight, 300-400 cal above maintenance
I love the spoon, shovel and backhoe analogy
Mind Pump Podcast is literally bringing people together!
POV: younger black female HR Director at decent size distributed company. At Annual leadership meeting, sitting with older white male chief counsel during networking dinner… first time having a conversation… literally talking about Mind pump podcast!
A😊qqq😊q😊qqqqqq😊q😊
Love it!! 💪🏽
I always learn so much from your channel! Im a post menopausal woman who just started lifting heavy the last 6 mos. It feels great!
Me too
Yep
I think we’re their fastest growing demographic. I thought I was reasonably strong for a post menopause 60 something until I started following their training and bought a few programs. My butt is definitely not as strong and my lunges and squats and RDLs are a struggle. But improving. Thanks for all you guys do
Great show guys. Thanks!
Awesome tips! Thank you!!
Glad you guys discuss the importance of rest between set. Great episode !
Thanks for sharing the importance of rest. I was totally rushing the rest period.
I'm so glad I found your guys' podcast. I listen to you everyday on my commute to work. Makes going to work not feel so bad.
Best episode of all time… so much good information is packed into this one episode.
I’m so thankful for you guys, literally great information ❤
So helpful and informative!! Will start to implement these principles. Especially the sleep!
Thank you!! This is the exact video I needed to see today
Great show packed full of great info! Thanks for explaining why sleep is so important.
This has become one of my favourite podcasts recently, so much great information that can benefit anyone!!
keep up the good work guys!! I have learnt some much from your podcast within the past year.
Thanks for another great video/show.
Thanks for always having good content about topics that matter in the gym. Really appreciate what you guys are doing for the fitness community 🤙🏼
I listen to you guys everyday. Thanks for the info. :)
Maps anabolic!
Also, I appreciating you narrowing down the 3 exercises to prioritize.
Thanks ! This was so helpful!
Great episode guys!
Wonderful information, I really appreciate all 3 of you, you guys have helped me so much with my journey. 💪🏽🙌🏽🏁 keep up the great work 😤
Love your show guys, great content!
Mind Pump is the best! Love these easy to follow single topic episodes. Super helpful and straight to the point. I'm so grateful that I found you guys! Please keep up the great work! Better every day!
Omggg thank you for explaining the energy systems and muscle fibre recruitment. This makes so much sense 🤯💡 I took a leap of faith and followed your advice and ditched the calorie burn and circuits for proper strength training three years ago- my body and metabolism transformed. I’m a believer now. This also came out at the perfect time- The voice in the back of my head that won’t die telling me to go bay to Orange Theory to get shredded for summer is gone now. Needed to hear this today!!!
Newly subsccrided and happy to have found your channel! I will be 52 this year and used to be in the gym regularly up until about 10 years ago when life took some turns. Now i am trying to play catch-up, not only on the muscle i have lost over this past decade, but also on all of the new information regarding fitness and nutrition. I am surprised at how much has changed with new research and studies. Thanks for sharing all of your knowledge and experiences. I am looking forward to being your newest loyal follower!
Thank you for what you share!! 😄 so helpful
Love listening to your podcasts! continuous learning is the key to growth and success. I as a coach have encountered clients with this kind of problem, and they always tend to give up cause both of their contradicting goals (lose fat and build butt) never seem to meet their expectations. Conversations like this should be worth listening to!
Thanks for this video 💪🏽
I’m trying this! Thank you!
This is the best information I have ver heard and I’ve been training for a long long time and it’s been so helpful xx
Watched this twice . So it gets through my head 😂❤ best fitness podcast !
This video was so helpful! It is the first time anyone ever explained the rest time in between sets and the types of exercises like this. Thank you so much!! ❤
Extremely valuable🙏
My favorite episode! Thank you for putting so much into this one episode! Also a free guide? Awesome! It is hard to follow this, as a woman, I don’t want my thighs to grow, just my glutes! I also hate being in a calorie surplus to do this, so it really is a mind game!! Thanks again!
I’m listening !!!
Can't stop watching your videos now that I've found them!
Thank you so much for the video! I’ve been listening for a few months and trying hard to body recomp. I’m a 44 yo female, 5’ 4” at 132 lbs after four kids. Everyone thinks I don’t need to do anything. I don’t care about my weight though. I just carry so much fat in my butt and tummy. I’m tired of my fluffy saggy belly! I’m now hitting 120 to 130 grams protein daily and working out/walking daily. Fingers crossed! My booty was always my best feature so hopefully I can get that back too!
🔥💪🏾 great info!
My husband got me hooked on your podcast. I would love to start your program!!
What a great episode, can you do one or have a guide on how to build squads. Thank u!!
Your videos are always so informative and helpful. I am personally working on improving my metabolism and building muscle as you have stated so many times. I am a female so it is hard to eat in a surplus. Strength training ✔️ sleep ✔️ eating enough protein ✔️ eating slightly above maintenance (working progress). Thank you guys so much for stressing how important all of these things are!!
Having been a crossfitter for years, it was so hard to learn to rest longer in between sets! Thank you for all the tips and the reminder to rest!
You guys are the best
Absolutely obsessed with the MIND PUMP TEAM! ❤❤❤🎉 Every episode is full of value, humour & truly engaging, interesting conversatio. Hearing you guys discuss fatherhood is also a huge plus! Thank you for the outstanding entertainment guys! 🎉
@eszterbarcsanics1845 Winner! Please email: ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
I love listening to your show!!! If I am doing these three exercises on Monday Wednesday Friday do you recommend doing upper body on the off days or do you recommend doing these as part of a full body workout? I've been doing your maps Anabolic program and I do love it but I find that it takes me an hour and 15 minutes at least to get through a full body workout with all of the rest time. I am struggling a little bit with the timing of this and I'm wondering if it would be better for me to do shorter workouts and more frequent and break up the upper and lower body. I appreciate and respect your knowledge so much. Thank you for doing what you do! 🙏🏼
I have been thinking about becoming a personal trainer this channel has helped me realize it may be a good career for me.
Going to start implementing all this tips for my regular lifting 😉
Just listened to your why women should bulk episode #1565 (MINDBLOWN🙌🏻) and am trying to build muscle on my own program. Been doing mostly squats, deadlift and hip thrust for a while now with decent results, but realizing I’m probably not eating enough to see great results. Would love a chance to try out Anabolic! Love you all and the message you’re sharing!
ETA: Also, learned from this episode I should be doing each of those moves on separate days?😅 I’ve been doing them all together 3X week! So thankful for you guys!! I learn something new with each episode.
hip thrust, squats, dead lifts 3 days a week, low reps. My question is, how many sets of these exercises each session? TY!
I would say 4 sets of 12 for each exercise
@@stephanietencate7857 TY.
Thank you
Love from Australia. This flat bottom girl needed this today.
Newly certified trainer, but I haven't hit the field and taken on clients yet. I really appreciate the discussions in your videos.
So I have a question and pls don't laugh if its's silly. I am obese. To lose weight I am in a calorie deficit. But I also want to build muscle mass. The fact that I am already overweight would mean that I have enough calories/ energy in my body to build muscle even when I go in a calorie deficit right?
If you want to build muscle, you should focus on hitting your daily protein goals and lifting heavier/ getting stronger. It is recommended to eat at least 1g of protein for 1 pound of bodyweight. Building muscle takes a long time. If you focus on strength gains/ lifting heavier, you will see improvements quicker which will motivate you to keep going. Also, as long as you aren’t in a big caloric deficit for long time, it shouldn’t impact your muscle building. However you need to be consistent with your protein and exercise.
I neglected this muscle in my training. Thank yobyour guys now is included in my exercise program
Dealing with lower back issues(bulged disc), it's just not worth doing squats or deadlifts for me at 40yrs old and working construction. I found great lower body gains with cossack squats, bulgarian split squats, hip thrusts, calf raises, weighted back extensions, glute ham raises and belt squats. No lower back issues and built a big strong lower body with 7+hrs sleep and 1gram protein per pound of bodyweight.
I also can't do deadlifts, squats would be difficult as well. My chiropractor warned against them for my back curve I have.
I do hip thrusts, Bulgarian split squats, leg press machine
I'm 48 but I am seeing good results I believe. I also do the protein like you
I’m 35yr and I have spinal stenosis & scoliosis and bulging discs but I’ve been competing in powerlifting for 2 years. I stopped going to chiropractor and went to sports physical therapist instead. I built core strength which was the major key in being able to squat/deadlift heavy. I know one rep maxing may not be your goal, but even for general muscle growth, you can do diff low bar squat so it doesn’t press directly on ur spine or just any other squat variation with lighter weight if you want to give it a go. But core strength and proper bracing is the way to go 💃🏻 I used to get sciatic flare ups every week, but ever since I started bracing properly and building core strength, I’ve only had 2 flare ups in the past 3 years. Squat-370lb DL-408lb @75kg BW…happy lifting! 💪🏼
This July will be one year since my bulged disc injury. And my legs and glutes are now more muscular. Mind to muscle connection and bracing my core. I can’t lift very heavy but still getting good results.
Thank you for talking about this for women!! ❤❤❤❤ love the content! I tried to build muscle (butt) and burn fat, but couldn’t handle my pants not fitting anymore 😅. So HIIT training is my next priority for now. Need to loose 30 lbs and I’m 36 years old. ❤ my problem is staying consistent as a single mom and setting up priorities straight. 😂 would love a workout buddy at this point. ❤
Thank you guys! Will be following your advice to try to grow these babies lol
BOOM! IT'S MIND PUMP TIME! 💣💥💪
Whats your thoughts on Blood Flow Restriction Cuffs to help with hypertrophy gains? Especially for the Glutes do you believe you can target them with BFR cuffs?
yaaaaassss... maps maps maps!
Wow thank you 🙏🏾
Love thissss❤
I’d say front foot elevated lunges and deficit deadlifts (feet elevated higher than normal)….also good hamstring work will enhance the flutes as well 💪🏼
❤love this! ❤ that’s one of my goals now! Bigger rounder butt and fuller more defined legs!
Always wondered how to grow the booty, thanks!
I hope its not to late for the competition 😂, been listening for scout two Montgomery now and you guys real have some interesting stuff
How many sets of it should we do? What should we aim for?
I am in week 2 Phase 2 Aesthetics and already thinking of my next program but just now realizing that I kind of jumped into the middle of the 'Ultimate' programming. I was thinking of trying Anabolic next but am wondering if I should go back and do the programs in order? Would I benefit more by going back or does it matter if I hop around to the programs I am more interested in?
Thanks for sharing the importance of rest.
Does soreness equate to building? Sometimes I’m not sore but I’ve worked out glutes with the prescribed rest periods and not sore the next day… thank you!!
I've been struggling with sleep. My body almost always wants to wake up after 6hrs or 6.5 if I'm lucky. I'm going to try and AIM FOR 9HRS as recommended here and see if that gets me more sleep just by aiming for it. Kinda like a sleep mindset. I dig it. Thanks, guys👊🏽
Take naps mid day. 🍑
have had similar struggles. i generally dont buy into supplements but have had a good experience with magnesium glycinate. its helped my recovery a ton, including getting restorative sleep when taken in the evening. been working for 3 years now.
Thanks
Gotta eat the protein to build! When I'm not eating high protein diet I definitely struggle to build. One other major key is consistency in diet and weightlifting.
On the topic of rest in between sets, I’m currently in phase 3 of splits and the rest periods are super short. Is that programmed that way for the novelty, to the body, of it? Please help me understand.
Thank you for saying gram of protein per lb of TARGET body weight. I’ve always been a bit unsure if it’s current weight or goal weight.
What exercises should I focus on if im seeing my quads grow but my glutes not reallly and what are good protein foods you recommend for muscle
Growth im struggling with protein intake
Please have a promotion on the Butt building bundle! 🙏🏽
I am very guilty of not resting long enogh between sets. I also was not aware that different muscle fibers are engaged when trying to build vs endurance
I was literally watching your old video on glutes yesterday and then yous post this today 😅
What if you cannot do barbell back squats due to back issues? I typically do an elevated sumo squat with a dumbbell or belted squats.
Which one of the. 3 target minimus muscle? And how many sets of 10 should we be doing??
Cable deadlifts for life!
You know what would be super a mini program designed for this exact program? Is there one?
How can I add butt building into MAPS Symmetry programming?
Great video, thanks so much guys!! 🎉
Question for sleep and building muscle statement: does sleep help BUILD muscle if your trying to gain, or help reduce muscle loss in a calorie deficit? (or both) asking because everyone says it’s very hard to build muscle in a calorie deficit which is what you said it helps to do
this has made me feel assured that something is happening even when the scale is barely moving. thanks :)
Yeah going on the StairMaster and doing Kickbacks does not build the butt, those are just priming movements to make sure you have a mind muscle connection. You need to overload the muscle if you want to spark growth
Ok you answered rep question
Thanks to my northern Italian ancestors, I'm short and thick in the legs and long and lean in the torso. Any suggestions for squatting so the focus stays in the glutes?
Is there an alternative to RDLs? I've tried and trued but with arthritis in my lower back it wrecks me for days. It's just too painful.
do you guys ever program with autoregulation of rest periods?
What’s the best way to learn how to do a dead lift?
I need the booty gains! 😩😩😩 but it’s definitely a mind f*&k trying to get there. 😵💫😵💫💭