I workout my glutes 3 days a week. My glutes have grown so much since doing RDL,S & Hip Thrusts. I also have added more protein in my diet & I'm loving my results. My body looks amazing. I also use Creatin everyday as well. Great episode!💗
I used to get teased for my glute shape, size, but I was always one of the fastest people and the highest vertical leaps amongst my peers. As I’ve grown up, it all makes sense now and am proud of my lower body size 😆
Good call on the unilateral work. I've been doing pretty much exclusive bilateral work for quite a while now, besides like arm exercises. Gonna integrate some unilateral stuff in my next program.
22:55 so you guys aren’t against a Hatfield-style spectrum of low-mid-hi rep ranges because of the muscular development side of things; Charles Polloquin I believe was a proponent of a single rep range for blocks at a time because he thought it not it confused the muscular adaptation, ergo harder to build muscle (strength I see his point, but I think he was talking about hypertrophy). It seems it’s more so about diff rep ranges affecting the ability to fully develop the skill and the technique required for complex lifts, is that correct?
Started off wanting to get bigger shoulders, biceps, chest etc. Started your fully body dumbbell routine about 2 months ago and the walking lunges started growing my glutes. Wife complemented them and said they were her favorite. So uh yeah, here I am now a dude trying to grow them judie cakes! Hahaha thank you guys!
@@PinkelefantZ3 its like an uplifting phrase or compliment for people who has big thighs 😁 or wanting to build thick thighs (in my case) & its a good sign of health and great for athletes to support them in sports 😌
@@PinkelefantZ3 also in america alot times thick is misused for fat people lol. Its the female version of dudes who say "theyre big" but really both types of people are just 40lbs overweight. Dudes who are 240lbs and bench 240 for 3 reps and barely do a few pullups and say theyre "big and muscular". I used to be one of those guys so i have expertise in this.
@@davidverdugo6266 Yeah, same with "curvy". I'm 5'7.5, 135lbs, weight lift (of course), and my measurements are 35-26-39. I consider myself "curvy", but if I EVER say that I get made fun of because "curvy means plus-sized". Like wtf??? Can fit people not have curves? If you ask me, fit people are the most likely group to be curvy.
I went from my glutes being a weak body part to one of my strongest body parts in the last 3 years by focusing on wide stance Smith machine squats, Romanian dumbell deadlines and hyper extensions with heals together toes outward. I am now 50 years old (male) with great glutes I found they grow easy I just didn't train them properly before.
Hey I just tried your tip for having my heals together and toes outward🤯. ..Holy shit just that small tweak I can feel a difference. Thankyou Thankyou 🙏🏽 for this😘
Another fruitful episode and well laid out. I grew up with back issues, wearing braces for years, and finally discovered developing my posterior chain and glutes brought pain relief. Building isn’t easy with my frame (tall) but I’m working towards it. Being a woman I feel people think you’re doing it for aesthetics with everything trending now, but there is a physiologic reason for their development. Great job gentleman!
Ladies. Sumo deadlifts work mostly the inner thighs. Conventional deadlifts work the entire leg, glutes, quads, and hamstrings. Romanian Deadlifts work mostly your hamstrings and glutes. Remember this key, the Deadlift of any kind is a push not a pull. If you pull you work your upper body which would be wrong technique, pushing your feet in the ground doing deadlifts is when you work your legs. Arms are just straps hanging on to the bar. If you feeling it in your back you are totally disengage the legs and defeat the purpose of doing deadlifts .
Love listening to you guys everyday! My genetics did not gift me with any glutes. In fact I’m pretty sure my parents have inverted asscheeks lmao. They go inwards. I call going to the gym for leg/glute day going to “build a butt workshop”😂 Ive made a lot of progress with building my legs and glutes, but I’d love to start on one of your programs soon😁😁
10/10! I’m a 105lb petite mom of 3 and have STRUGGLED with the development of my butt for FOREVER! I’m a natural over doer in everything, workout 7 days a week if I could but the mapping of just three days a week is what I am determined to stick through! Thank you once again, the way you all communicate the Information makes you have that “Aha” moment and really puts everything into perspective!
Im short as well and I have to eat and move my body differently than my taller friends. its hard for me to eat enough to grow the muscle because I get full so fast. I also have to use plates to make myself taller so Im able to bend over more and feel my glutes activate. For example, I do sumo squats with a dumbbells, I don't feel my glutes fire until I get low enough for the dumbbell to touch the floor. At that point my butt HAS to engage in order for me to lift it back up because im too low for my legs to help anymore. (if that makes sense) My taller friends dont have to squat that low to feel it. working out too much, like 7 days a week mentioned in the top comment and over doing cardio is why a lot of woman do not grow their butt. You become tired, sore, and wonder why your not making any progress and want to eat all the time. Its too much. You have to rest, you have to eat, and you can't be scared to push past your limits AT LEAST twice a week. The rest of the week do something you like thats chill... Im on the treadmill right now just watching youtube, and thats what I do 75% of the time. I look like I work out all the time, and I don't. @@evec2022
@@bre6651 Hmm I wonder if there IS something about height that makes it more difficult to build muscle! I bet it's the fact that our calorie demands are lower but there is a minimum amount of protein needed by the body to maintain function and it's significantly higher than what is being touted as "minimal" by the Health departments all over the world. I don't do any cardio besides walking to do my errands, so 90% of what I do in the gym is strength training. I mostly lift in the 4-6 rep range but will do sessions in the 12-15 rep range every week. I have no trouble gaining strength it seems, just not size.
Yes if you are shorter/smaller so is your stomach so if you are trying to gain size you literally have to force yourself to eat as if you are not small. Height is definitely a factor. For example if you ever been around very tall skinny men/woman who eat like cows but stay thin? its because they are so tall they burn more calories at rest to keep their engine going. Its a lot easier for them to eat and eat. I can't remember her name but there is a short body builder here on RU-vid that talks about the science of being little and trying to workout/lose fat.@@evec2022
Wow… I’ve been doing it all. 3x a week deads, squats, thrusts, plus unilateral and and weighted isolation moves. I’ve seen results but I’m gonna rethink it now because yes I’m probably overdoing it. But I will say that I STARTED, having never worked out, with moves like kickbacks and fire hydrants and bridges. That did help me to connect to my glutes and I did see results and build strength + balance, which allowed me to continue forward into these greater movements. I was an absolute potato when I started. My quads have always seemed dominant and I couldn’t get my glutes to do anything- so those “isolation” moves did help for sure! Like they said… So don’t fret if that’s where you’re starting. They do have value, at least for me they did. But this is all good advice and very helpful, I am thankful and going to experiment with a lot of this advice and see how I can refine my workouts to get more bang for my buck, so to speak. Thanks!!
This episode was released at the perfect time. I’m switching up my programming after these past 6 weeks and finally have the confidence and mind muscle connection to start loading the bar with my hip thrusts and now going to try to focus on my squats. Squats are definitely going to be a novel stimulus to my body because I’ve avoided them like the plague. LOL ! This episode gave me confidence in where I should go next with my exercises. You guys never fail to deliver, thank you for all the information you guys give. You’ve truly changed how I treat exercising overall and my nutrition Your podcast is truly underrated 💪
This is super helpful for me. As someone whose never worked out in her 37 years of life I decided this year is my year. I’ve been having trouble connecting to the glutes. I’m working on hip mobility and such, which is helpful.
I've hit a plateau in my squats and didn't consider that an imbalance could be the cause. Definitely going to try that out. Thanks guys, great and informative as always!
I guess I need to do more hip thrusts cuz I still don't feel my gluten much when I squat. I always feel it more with thrusts or deadlifts also. Squat is all quad
Squats are a quad exercise, they are not hip dominant. RDLs, hip thrusts and Bulgarian split squats are the best 3 exercises for glute growth in my opinion. 3-4 weeks is also too frequent to change the rep ranges.
I dont do a glutes focused workout, but this has been a great episode. Plenty of good info in here. This is why I like to watch every video all the way through even when it's not on a topic I think applies to me.
I dissagree. Hip thust it is not the best. The best wins the lunges, loaded lunges. then second comes Back squats, than kettle bell swings. then loaded box step ups.
Hey guys, shout out all the way from Namibia!🇳🇦 Love your program so much! Can't wait to get home in the evenings to listen to your latest drop. Each episode has at least one point I can relate to. Great well informed content and I enjoy the personal things you tend to add outside of fitness too. Keep it up! 💪 Thanks for pointing out to be mindful of fatigue and optimal dose vs do able dose - guilty. P.S. Mind Pump Clips is just as great, love using it to recap on important points I want to refer back to from the full episodes
Shout out from Saudi Arabia!! 🇸🇦. In Saudi, we don't have mixed gyms, either female or male. I'm a woman and got certificatied as a PT 2 month ago, and rn i have 13 clients -obviously all of them are female, and in Saudi, female weight lifting is not as popular. But I've seen it gain attraction in the last 3 years. And all my clients right now want to build their glutes, so thanks!!! Love your work!!
Romanian deadlifts, Bulgarian split squats, walking lunges are also all great in my opinion! They put a great stretch on the glutes which seems to be more hypertrophic. Also glute ham raise/hyperextension/reverse hypers are great for people worried about spinal loading
I like one of your videos every day and comment on most of them... And I'll keep doing it cause I love your content! Can you choose me as a winner please? 😁🙏
I needed this episode! I’ve been trying to grow my non-existent glutes for 2 years now. I’m a little embarrassed to admit I haven’t tried hip thrusts, yet. I’d love to win this package, and I’ll be looking into the butt mod, for sure.
It's odd how many men don't talk about building butt muscles, it's that one muscle where it seems to be automatically labeled as something for females only.
Strength mobility and balance is more important than hypertrophy. It's great when you're young but when you're older mobility and balance becomes more important to focus on while working out
I've recently started doing hip thrusts.. right now 120 lbs is my max load. Two months ago it was just 70 lbs. Now I've added squats right after hip thrusts.. Holy muscle gains. I have a legit shelf now. Even my female coworkers comment how much bigger my butt is each time they see me.
I’ve been listening to MindPump for about 4 months. I have learn so much at the age 39 about health, weight loss and working out the ever before. Thank you so much on the information about glutes this is one of my hardest problem and hamstring to build.
Man I think Romanian Deadlifts hit my hamstrings the hardest, due to that big stretch you get. That really seems to be a special thing, if you can do a movement that really stretches the muscle, studies seems to show that it builds muscle better. Like when I do lat pulldowns I let the bar go allllll the way up and really stretch out. For Romanian Deadlifts I usually hold a kettlebell but a dumbbell or barbell works too. I don't even have to do a ton of weight, like a 60 lbs kettlebell, 3 sets of 10-12, if your hamstrings ain't killing you the next day or two I dunno lol. That'll hit my hamstrings way harder than sitting leg curls with double that weight. Keep knees straight, stick out butt, slowly bend over and lower the weight until you stretch as much as you can, then squeeze hamstrings/glutes to return yourself to standing.
Despite the deep barbell back squats, I could never connect to my glutes. It wasn’t until I did Bulgarian split squats with a slight lean forward where I felt my glutes really light up
For me I never liked squats. Im really short and I would always fall over whenever someone would say "your supposed to keep your back straight" It wasn't until I learned that I could lean forward a bit. I am blessed to live in Cali where I can take a gummy or Sativa instead of pre-workout. Never really felt anything close to mind muscle connection until I started doing that before a workout. Now that I understand the feeling I can activate my glutes simply by standing/lifting my legs a certain way. I still don't really like squats. Hip thrusts with a case of water, RDLS and hanging my legs off the bed and lifting them up with a booty band has really helped my booty. I've always had the shape, but my butt was mostly fat before, now it sits up and bounces back like a basketball. I couldn't be happier. Im currently working on losing 10-15lbs of fat to further reduce the cellulite in my legs. I've only been lifting for 2 years - mind you I lift light. I prefer light weight and high reps to some good music. my max is only 80lbs in my legs even tho I could do 120-140 depending on my energy lvl - and my cellulite has reduced so much its not really an insecurity for me anymore. I never really do core, or arms/back. But just from lifting and walking about 10k a day the rest of my body is just naturally toning up in time. PS YOU HAVE TO EAT. For months I would lose inches, but be mad the scale did not move and try to starve myself while trying to lift. IDK why it took me so long to understand I need to eat more when I train. Once I added another protein shake, and a little more meat at dinner, I stopped feeling sore tired all the time.
5’4, 155lbs, started my strength training journey December of 2022, so I’m still a beginner. Have been working my glutes 3 days a week and till this day have not incorporated hip thrusts due to not knowing proper positioning and fear of it affecting my Diastasis Recti from a C-Section birth. Thank you for uploading this video and providing this helpful information. I have to do more research on diastasis recti friendly flute exercises.
What does Bigfoot do to keep his glutes in shape? Sasquats. (Dad Joke complete 😂) Thanks for another butt-kicking video, Mind Pump! Seeing some great progress 💪
I'm finally at a place in my fitness life where my diet is down and I've been so consistent with my workouts. I'm not afraid of muscle, and love to lift heavy. I'm excited for the body changes that are happening, fiiinally it really sunk in that it's all up to me to get things done. I'm building confidence every day in the gym and kitchen. Basically I've been on a 20 year bulk, poor diet has been such a distraction and hindrance. After my dad passed recently from being an unhealthy diabetic on paper for 30 years, it lit a fire under my butt to not waste any more time. Cheers guys, so much knowledge here. Xo
I will always recommend people do higher rep and half unilateral stuff just to check for imbalances and make sure one has correct form from the get go. After having kids I stopped lifting in the gym for a while and especially upper body. I’ve gone back to the gym and tried doing shoulder presses and even with 5lb single arm anything it’s AWFUL (the form and strength just my right arm). I never even realized how bad the posture of my right arm was at work. I’ve had to even go back and stabilize the shoulder with pulls.
Im 5 foot 1 and 132lbs ive built my glutes over the last year to a point where i want to really get hyper focused in going next level ans including more weights....as a beginner if i dont have bar bells, do you have recommendations for dumbbell weight to get started for my height and weight? Also what do i eat before a workout and then after a workout to help power through it and then to aid in growth and recovery?
What if I have pars defect..😢 the hinging motions with weights hurt my lower back. I have large glute muscles but I have a hard time engaging the Maximus.
I never go into it looking to get big glutes. I always go into training wanting to be stronger overall, but the stronger I get, the smaller my glutes look... It's probably a big genetic component, because I can make strength gains fairly easily, but certain muscles I just cannot grow. Triceps, right above the elbow are another one... Even if I can do pull-ups and chin-ups and bench press a good amount, my triceps right above the elbow is about the same width as my elbow joint. 🥺 For me, strength gains do not always equal muscle gain. I'm a small female but I feel like I make muscle gains in the same places a man normally does. Is this common?
Great (master class) playlist and this is my favourite! Quick question: I do notice that I can load (clean) deadlift a lot more than front squat. My question is does squat make your deadlift better or the other way around or do they supplement each other better than other paired accessories for each exercise? Thanks!
I really feel SLRDL’s (Single legged Romanian Deadlift) meaning one foot elevated up on a bench, my butt is sore for like 36 to 72 hrs later if I haven’t done it in over a week.
Thank you for this video. I am currently trying to train myself for a show. I can't afford a trainer along with all the other costs of doing a show. I'm doing okay with muscle growth, but trying to grow my bum is harder than I thought. I will definitely implement these tips. Thank you! ❤
Winner Winner! Please email Ann 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.
Personally my shoulders and glutes grow if I just think about them. My arms and my traps are my difficult areas to grow, crazy the variance between people in this stuff
The reason I don't like squats or I don't do them anymore is it developes my quads more than my qlutes. ( I have tried the variations) When my legs develop more, my glutes look smaller proportionaly overall with regards to my legs which I don't want. I want the opposite to happen. Although I like the overall strength that squats and lunges give me, I don't do them anymore...
I learned from this episode our butt help us to stay upright when we are standing, to separate us from the floor, they give us balance and balance; so when the glutes are strong it positively influences any activity we do, be it walking to work or jumping in our training. Thank you
I’d say saves your femoral stem if it is true that the underlying bone is built as the muscle in tandem then yes. My problem is a fractured stem from a fall now rebuilding muscle to walk again after titanium joint replacement. On a cane want to toss and dance again. Work now so you won’t have to like me.
I've never had a more timely video in my life. A couple days ago, I added "glutes" to my workout plan for tonight and had just sat down to figure out how to do that when this notification popped up.
Definitely been focusing on my glutes and legs the last few years and I have been paid in full with both how my lower body looks and my improved sports performance.
Been a listener since episode 1 female fitness myths exposed, you 3 changed my life and gave me a passion to help others in fitness and pursue a career in physical therapy and personal training. Will always tune in to some good old mind pump with my 3 amigos!
Thank you! Seriously need my glutes to grow!!! I love hip thrusts but I never forget my squat and deadlifts, I think all are beneficial. I'm def quad dominate so I need all of them to target all areas.
20:24 Really appreciate this simple structure for growing glutes, especially the comment about having the isolation on Wednesday to make sure the back has a break! Do you think doing some unilateral accessory work the same day as the glute building lifts would help with balancing strength, or just take a break from those lifts and only do unilateral movements?
I absolutely hate hip thrusts. But I'll deadlift or squat any time I have that option. So glad to see this after my IG feed was filled with thrust propaganda this morning!
Loved this. I’ve tried everything since I hold most of my fat in my lower body. I’ve noticed that when I upped my protein and focused and doing squats and deadlifts properly slow and controlled have worked the most for me. Floor bridges with a band helped me connect the most to my glutes. I do enjoy hipthrust , split squats and back extensions loaded with a glute focus.
What if she's middle age and want to lose 60 pounds and lift and shape her butt would you feel the same about the approach,build the butt first and then focus on losing the weight
I was JUST thinking how I'd love another masterclass episode, and what showed up in my feed today! Love it! Can't wait to incorporate the guys' advice for building the glutes into my training.
I just got MAPS Anabolic but I really respond to hip thrust far as glute growth. So my question is how can I add in hip thrusts within the program or should I just follow the program as is? Also love the way you guys present the info in a way everyone can understand!
Since listening to the podcast I’ve started squatting more frequently for skill acquisition (alternating heavier with lighter days to reduce injury risk). Thanks for empowering us all through educating!!
Hip thrust is uncomfortable for me post pregnancy. I must try different variations; breastfeeding has caused my cakes to diminish :( Thanks for the hip thrust reminder!!!
You guys are awesome. Thank you for another breakdown. Anything glute related, I'm here for it. 3 heads are better than... you know 😉 Great content, thank you again guys!
