Here you go people, and I promise you this works! 1. Barbell Squats 2. Bulgarian split squat 3. Romanian dead-lift 4. Barbell Hip thrust 5. Conventional dead-lift 6. Walking lunges
I prefer belt squats over barbell since I recently recovered from a bulging disc. Also booty builder has a hip thrust Machine that puts you in a deficit and I feel it way more. I do belt squat, Bulgarian split squats, hip thrusts, glute ham raises, standing and seated calf raises, and weighted back extensions, k band lateral walks and coppenhagen planks. That's been a game changer.
Also, instead of walking lunges, you can always sub in a reverse lunge off of a step or a step-up… since walking lunges don’t work as well for some people (like my husband).
@Leonidas-eu9bb start small. Just start. That's all there is to it. Some weeks I can't lift as heavy and some weeks I just don't want to so I don't. I'll focus on the slowing lowering phase, exploding more, more reps, add a band, different variation ect. It takes a while but have a list of things to do before you go in the gym. And listening to workout stuff like this or listening to gym workouts at the gym gives you an idea to add to your workout
I was obese and had back problems for years. I feared deadlifting and squatting for some reason, but I took it slow and overtime my back pain went away. Working on my glutes also helped with my lower back pain. I am still fat, but not as fat as I used to be. I still have some way to go, but I definitely try to spread the good word of working on one's glutes for health.
Nice job man! Keep at it. Yeah glutes are super important to the back, from what I understand, I think proper development and functioning of them can definitely impact (alleviate) back pain. Definitely important for someone like myself who works sitting, on a computer for 12 hours a day. Thankfully I actually enjoy working out legs/glutes.
Man, I'm a guy who went from never work legs to wanting nothing more than bigger glutes and calves for both performance and aesthetics. That's what ya'll did to me. It's crazy.
My brother introduced me to your podcast a few days ago, and Im obsessed with it. So much information I never was told before (by neither the trainers nor the internet)…. The one crucial aspect that stands out to me is that you guys not only tell people what they need to do but you tell them WHY they need to do those things. Everything is explained…. And for that I say: thank you!!!! I have decided to reset my fitness lifestyle from the beginning with a new mindset and proper approach . I love you guys!!!! ☺️❤️
My glutes are pathetic. Honestly, I have to say though, I started training them the way you guys say, more frequently less load. And my glutes are FINALLY starting to move. They’re more round and have shape. There was literally nothing back after months and months of training them. So thank you for that. I know I just need better programming. One day, I swear I’m getting your butt mod package!!
I only saved myself from the "don't lift heavy or you'll get bulky" brainwashing 1.5yrs ago, and I f*cking LOVE lifting heavy. It's such a confidence booster and an easy way to constantly have feelings of accomplishment as you lift heavier and heavier. I'm 5'8, 128lbs, and my current conventional deadlift is 190, for example. That certainly isn't an "impressive" weight, but coming from weighing only 104lbs and being obsessed with cardio for years that number makes me feel good.
As a former MMA competitor and longtime coach, I quickly learned that one should not fear the tatted out opponent with shredded abs and massive upper body. If you put your money on the fighter with bigger glutes, you're going to win more often than not.
First! I have to say you guys really changed my life. I would have never got into weight training if it weren’t for this podcast. What started as solely a physical goal became a mental one. Each time I went into the gym, I tried to become 1% better and this change ended up transferring into my everyday life. I cannot recommend this podcast enough. You convinced me to properly fuel my body and stop chronically under eating . Even if I don’t win this giveaway, I hope you see this comment so you can see the impact your podcast has. You’ve helped so many so for that I thank you. 🙏🏻
Yeah the eating is the tough part for me. I've always been skinny and I just don't need to eat that much. So it's a real struggle to gain weight, probably as hard as it is for most to lose it. But I'm slowly going back up again (gained a ton when first starting but slowly lost a bunch of it last year cause I wasn't eating enough).
Hi from New Zealand! I’ve been working on my glutes for a good few years now but all of the different programmes/Instagram types of training has just not done it for me. I work so hard in the gym but am not reaping the rewards of it due to the lack of proper programming. This bundle is exactly what I need to take my physique to the next level. I’m a huge fan and your content has already helped me immensely.
started lifting weights two months ago thanks to you guys, and results are already incredible. not beating yourself up in the gym goes a long way. keep up the great work 🤙
I have always done some glute exercises in my routine, but I only recently became brave enough to add in hip thrusts. And I’m kinda pissed at myself for not doing them sooner. I’ve only been training for about 9-10 months so I haven’t wasted too much time, but man I wish I would have started these sooner. I can already see some small, positive differences and I only added them about 3 weeks ago. Gotta build that boo-tay! 🍑
Idk why it took me so long to actually ACTUALLY lift heavy w just a few reps. Less burn for sure but I know the results that are coming as long as I keep eating. SO excited. I feel like I just unlocked a HUGE part of my problem after 6 months. Thanks so much! 👩🏽✈️
I have an entire playlist under “career,” with the most impacting podcasts from you guys. I’ll be taking my pt exam by the end of the month. Thank you for everything, great information on fitness with no bs.
I’ve had flat feet all of my life and just recently learned that being flat footed can cause structural problems to counteract the problem to provide better balance. Turns out the glute medius and Maximus are very hard to activate due to that. So I’ll keep trying my hardest to do everything I can to grow that booty! Edit: thanks to you guys I’ve packed on another pound of muscle and down to 18 percent body fat 💪🏻🤩
@@amroii7437 I need a wider stance for most exercises. Some hip and ankle flexibility training also does help. Different exercises outside of the standard squats and lunges may be more beneficial for you also. I get a lot of bang for my buck with weighted pull throughs, good mornings and bridges when I use a slower tempo. Play around with it and you’ll know when you’re getting good glute activation!
@@maryssaannwe we see each other. Thank you so much for sharing. I’ve had flat feet my whole life and as much as I love leg day, I could never figure out why it hurts to squat, but I won’t go too wide.
I’m currently studying for my personal training qualification but I have learned the most from you guys! I’m ready to start changing peoples lives as much as fitness has helped my mental and physical being. It takes me 30 minutes to get to work and I listen to you every day on the journey. If only I could begin to work back to the episodes I have missed🤣 thanks guys!
Glutes are dope! I had a groin-pull about 2 months ago and ironically this injury made me realize how much I was underestimating my glutes as source of power. Since then I’ve been wanting to focus more on my glute work for performance and boy did I go up about 15lbs on my squat, and wanna keep going. I’m so glad you guys talk about this in every aspect, cause of course a great side effect is feeling your jeans tighter in the right place 🍑
Been practicing good form and techniques for 6 months now..( on and off😢) but I'm finally seeing the gains. .compound lifts slow accentric and eccentric movements are my bread and butter right now .. love yall guys thank you !
I started exercising 6 months ago but I'm 60. It's been brutal. I wish I found you guys 6 months ago. I've been doing calisthenics and just now able to do the exercises properly because of stoping and starting to heal my joints and tendons
I'm happy you have been following for 6 months most people die off after 3 months. With that, in 6 months I think you will be happy you stuck with it instead of wishing you started earlier.
This!! Great conversation...I have a flat butt and need to utilize some of this in my routine... just plain squats and lunges and dead lifts, etc, aren't enough.. thank you!!!
It took me for years doing effective exercises but not being able to connect to my glutes. It wasn’t until I reset and used glute bridges etc. and now I feel those glute muscles. Squat University is so great to help with biomechanics and mobility education.
I’ve been listening to you guys for about 4 months and I have loved all the content you’ve been pushing out. I’ve been looking forward to this episode. Whenever I did squats and deadlifts and I had trouble engaging my glutes. Thanks for all the advice keep up the good work. Lastly, I’ve been in the US Army for about 11 years now. When I got in, our physical assessment was the APFT (2 min of push-ups/2 min of sit-ups/2 mile run) and recently we’ve went to the ACFT (deadlift/ball throws/t push-ups/sprint, drag, carry/leg tucks/2 mile run). I would love to hear you have a discussion on what you think would be the best combination of exercises to test a Soldier’s fitness.
A calorie surplus is not necessary if you are 30 percent body fat. It makes no sense to do a surplus when you got so much stored energy. Mindpump fan here.
It's hard to tell which are single topic episodes and which episodes have the intro ha. Still trying to adjust to the small changes they have been making. Either way this will always be the best fitness podcast or podcast in general I have ever come across!
Just purchased the whole bundle! I actually started the first two days with anabolic with the RU-vid videos. I have great gains already but so damn excited to start advanced anabolic, then move to aesthetic! Mind Pump has changed my life! I’ve been noticing great metabolism speed simply off the videos! The gains are coming !!!!
Thanks for providing such valuable information! I've been loving these podcasts with some great laughs too! It has taken me years of wasted effort to finally see the value in lifting heavy for the glutes. I'm presently working on building strength and more muscle. Hope to try your glute program!!
Lots of great information! I used to have great glutes when I was younger and a runner. Looking forward to getting them back at 51! I love that you explain bad programming so we know what to look out for. I appreciate you all!
You guys talk like no women were lifting heavy 25-35 yrs ago. We were. I’m proud that I’ve been training this way for 30 yrs. Never did reps over 12 except maybe cutting for a show. We are here. We exist. It’s hard to listen to you belittle women. You didn’t invent women lifting heavy.
I began training my glutes not for aesthetics but to address lower back pain. I had no mind to muscle connection, I tried to flex them and I couldn’t. That is how bad it was. I began training my glutes, building that mind to muscle connection through MindPump’s advice. Yes aesthetics came but the fact that I was pain free is something that I value so much more. This helped me in my squats, deadlifts, overhead press, and even bench press. I loved this episode and I’ll be applying the mobility now to my training. I’ve been lacking in this area and I can’t wait to see how much this mobility will contribute to my glute development. Thank you guys for everything you do! #MindPumpFan
Came across your channel a few weeks ago and you guys have really been challenging all of my thoughts and habits around working out and building strength. Fairly new to lifting (been mostly HIIT the past few years), but you're making a believer outta me. Keep the content coming!
Had this very problem always felt my squat in my quads and hardly any glute soreness or growth. Have found that waking my glute medius with the classic Jane Fonda side leg lifts toes up behind, toes down in front then adding heavy hip thrusts has done wonders to my butt, so much so it has really more than anything increased my squat stability and ended my knee pain as thought I always hinged well looking in the mirror but wasn't actually loading my glutes at the same time.
Been loving all the info! Great what you guys are doing for the fitness industry. I was always the football player that had so much lower body strength and a heavy squat but I never could understand why my gains stopped after high school. After listening to you, started reincorporating more of those key compound lifts and less of the bs I got from “influencers” This podcast brought joy back to lifting because I finally have clarity! Thanks for everything 🙏🏼
They mentioned one of the primary differences between humans and primates is large glute muscles, but they didn't make the obvious conclusion. We need to move! Walking lunges, step ups, track workouts, hill sprints.
Ramadan Kareem to all you brothers and sisters I hope even for non Muslims you are all doing well wherever you guys are in the world! Would still like a lil vid where you guys may talk about how to focus on strength while fasting from sunrise to sun set :) love for the love 🤟🏽❤️
They have done a podcast talking about this, but after listening to so many I can’t find it. But if you search mindpump and fasting you’ll find it eventually!
@@christianowens3015 theres 1.8 billion Muslims in the world, we’re in every country, and what we put into our bodies is a HUGE part of being Muslim which dictates behavior , spirituality, and connection with God. Ramadan is the month of cleanse if you look at it in the physical aspect , and every top fitness coach and even health experts will tell you how amazing fasting is for the body. 🙌🤲☝️🦅
Hey!! Just bought the same bundle and was wondering how it went for you. Are you happy with the results? I’m starting tomorrow but I’m a bit nervous about switching from 3x week glute focused workouts to full body foundational workouts. I was wondering if I should switch one of the exercises for hip thrusts or add one weekly glute focused workout to my two functional workouts.
Love this podcast so much, recommend it to everyone I know because you guys are so real and give such amazing information but in a way that’s easy to understand 🥰
Just discovered your show and I started paying for RU-vid premium just so I can download and listen to all of the old episodes during my workday. I'm a flooring installer and am constantly kneeling. What leg workouts can I do that won't have me worrying about blowing my knees out?
Thank-you so much for this video!!!! Ive had 1 week with a personal trainer and Ive gained 2kg in body weight and my favourite jeans feel tight!! TBH i freaked the heck out over this, but listening to you guys I've calmed down and am determined to continue getting proper protein intake because the end goal is to BUILD muscle not lose it.
I’m 65 yrs. old working on growing my glutes for 8 months now. I’m also working on my legs . I don’t see any women my age don’t so @ my big box gym. My trainer is focusing on success, my hips are always tight getting into this workout 5x a Wk. I’ve been following your videos for 1 yr. I like the demo’s and conversations too & guests are excellent. 2 questions, how do you know when to stop training your glutes and know you’ve arrived at the ultimate point of success. I’d like it if you might consider a show on how to choose a smaller gym with trainers who are interested in success not money after starting at a big box gym.
Love your guys' content. It is always fun and informative. Thanks for talking about the combat stretch. I have terrible ankle mobility in my left leg from a previous broken bone and another injury. I look forward to applying that. Also, you're not wrong about the woman staring at guys' butts. A couple of guys at my job are more well endowed back there and you can see the woman turn their heads when they pass by. I hope to gain some of the attention from the ladies down the road as well. Stay awesome all of you.
I love you guys! I remember my first glute pump 😲, followed by my pants not fitting 😬. Totally questioned if I should continue. So glad I trusted the process! It didn't last 🤣 Still working on it!
Thank you SO MUCH for this! I'm in a building phase for bikini competition and building my "ASSETS" is very important to me. I'm eating clean but I'm not counting macros at all. I will begin to hone in all of those recommendation on better glute building exercises. You guys continue to deliver!!👍🏾👍🏾👍🏾
I NEEDED THIS EPISODE!!! Ive been hesitant to go heavier on my hip thrust because when i go super heavy …. 120kg i still do about 8 of them ( so technically i can even go heavier) and hold along with pulses but I dont get the intense spasm in my glutes like i do with lower weight. So i keep thinking maybe my form is off or im not ready…. This is an eye opener!!
Thank you guys for revitalizing my desire to jump back in the gym. Ive been at it for almost a year, lost 100lbs and now im gaining muscle but during some rough moments I would fall off and couldnt stick to my workout schedule. But you guys are helping me stick to it again, ive got a decent butt, definitely more than a handful each cheek as a guy but im trying to improve it and my squat since i can't do a full squat. (Knees and Ankles won't let me dip further down).
You guys are the reason im studying to be PT, would defs appreciate learning your guys methods/programs to implement it for myself and future clients 😍❤
Currently recovering from surgery on my ACL & Im a new trainer and i could really use prime or prime pro to help my clients to the best of my ability! Love all the free info you guys give out keep up the good work!!! 💪🏽
Quitting the chronic cardio (aka orangetheory) and focusing of lifting for strength (aka anabolic and starting strength) and squats, deadlifts and hip thrusts transformed my butt in mere months
I listen to SO much of your advice. I started a lean bulk because of you. I didn't know why I wasn't getting more results so I did a lean bulk and it has really helps alot. And my husband doesn't know it but he is glad I listen to Mind Pump. Podcast 81 after 11mins. 😄 I love how random your podcasts are.
Is the anabolic and aesthetics that come in this bundle different than if I were to purchase them separately? Or are they the same exact programs? I'm not really looking to grow my dump but definitely want to pick up anabolic and aesthetics at a hefty discount if possible! 👊 Keep up the great content can't wait to hear back from you!
Great podcast! My girlfriend is getting to point where she would like to focus on her glutes more. If i Dont win the giveway I know what to buy for her! Thanks guys, y'all are seriously the best fitness pod out.
Before you even get the first sentence out Sal, I'm already smashing the Like button! I already know the video is going to be 🔥🔥🔥!!! You guys never dissappoint🥰
I just worked my glutes today! 🍑🍑🍑 did Romanian DL and hip thrust so seems as if I’m top of it 😆 definitely need that guide so I can keep glowing and growing!!! 🥳
If you use a trap bar for deadlifts, make sure you're not squatting the weight. I was killing deadlift PRs but the only thing getting bigger was my quads. Flatten out my back just a bit and start with higher hips fixed my problem
I thank you guys because I was the kind of person who would eat very little calories and back in college I would rather eat way too many calories in junk food or i would have one really big meal once a week. And not so longe ago when I started my fitness jurny I started out trying to eat little calories and nothing but tuna and chicken breast hahaha. Thankfully I heard about your podcast through another RU-vidr and I just want to say that it's amazing what one can achieve with the right information!!! Im a completely different person around food, I eat really healthy with the right amount of calories, my body looks really healthy overall I see it in my hair, nails, skin my energy my mood. And now I don't really measure my progress based on how I look now I focus on my strength and how many more reps I can do or how much more weight I can lift. Everything out together it's just a game changer, so thank you guys! ❤️❤️❤️
Just saying, for anyone wondering, I have their butt mod and it totally works. I know I don’t have to convince pumpheads of that, but even so I’m someone who skeptical on my programs. I definitely added size back there through this program. Now, my client Who had weight loss surgery is struggling to grow her glutes, and the Gluth modified anabolic and aesthetics would be awesome for her. But I can speak to the butt mod and say it’s good
Lmao Adam talking about basketball and Sal says "did you make them turn around [when picking teams]?" lololol funny stuff. When I started lifting about two years ago I was a stick and had no butt for the previous 37 years. But man my butt really grew; I'd say actually it was the body part that grew the most notably, along with my arms (parents actually said the same). And I owe it to barbell squats and dumbbell lunges the most IMO. Of course I did other exercises, including hip thrusts, but it's squats and lunges that really hit my glutes and sometimes make me so sore I'll walk like I have a load of poop in muh pants. It also helped when my trainer at the time told me to focus on the glutes when I was coming back up out of a squat, and it does help I think to focus on them, I don't even think about my legs, and I really feel it in my glutes. I've seen graphs/figures that said squats actually don't activate the glutes that much but they sure worked for me.
Thank you for always putting out such informative and entertaining content. I listen and watch your videos everyday. I'm 52 years young and have been training my whole life. I haven't tried any of your programs yet and wondering if the same principles for gaining muscle apply for mature women who want to build and shape muscle? Do you have a program you recommend? Are your programs designed for both men and women and for all ages? Or do you have a more specific program targeted for women who lift but find it hard to gain new muscle?
That brick analogy with the workers eating the bricks 😂😂was a bit far fetched, but I was laughing my ass of so good job guys! You’re a big part of my morning routine
Do you guys have an in the gym episode for glutes? I've been lifting for a while now and my glutes do have some shape, but I've always struggled to grow them bigger. For some reason, with legs, I've always avoided low reps heavy weight, particularly with squats because I have a fear of them haha. But as of this week, I'm changing my workouts in accordance with your advice! Looking forward to seeing what happens!
I hate the way pants are shaped! A friend showed me some jegging that are solve at CVS. The brand is lildy. I love them sooooo much! Theyre great for women who want to wear skinny jeans but dont want to deal with thick weird shaped pants. Ive word them for years!
I'm currently a 23 year old male at roughly 135 lbs. I've always tried to eat and eat but I am realizing I just get lost in what I should be eating to be the most effective. I have been right around this weight for the past several years and I have always seem to be a hard gainer in the gym. It's very frustrating. I've never really known how to track what I am eating and what I should be to gain. Playing soccer for the majority of my life hasn't been the best contribution for putting on mass either lol
I really enjoy your content, always look out for your videos. Been sharing them with many friends. Once I did a poll on my IG asking which was better Abs or Glutes! And glutes 🍑 won, overwhelmingly. I have one side bigger than the other. It's hard to fix imbalances. 😪
I train at the same gym/same time as my partner and her friends. She's told me that she wants a Butt like mine so they all watch me on leg days to see what excercises I'm doing and then they all copy my routine 😂 heavy Squats, Bulgarians, Hip Thrusts and Deadlifts all the way! keep up the good work lads
Hi Guys. First time watching but listening a while. I’m from Ireland. I’m male , 50 and in 2019 I got an injury and while I was out sick I had a colonoscopy and I found out I had Colon Cancer. Bit of a long story going on with everything but I suffer from Neuropathy due to chemotherapy. It’s painful but believe or not I STILL have the initial injury going on. I’m convinced it’s my glute Min. The referral pattern down the leg and into the groin matches. I’ve had physio, Physical Therapy and injections into L4L5 and SI joint. Do you think if I could work on what you are talking about today. Thanks and keep up the great advice. 🙏🇮🇪
Love your videos, and I’ve began strength training after finding your videos. Funny thing is I recently got into working my glutes, so this was perfect timing. Thank you for all the info you provide!
I have a challenge for you, I've been following you guys for a very long time, and if anyone can do it, it's you guys. I've had many trainers that couldn't create a plan for my girlfriend. She's 28 with really bad elbows (needs replacements), so she can't lift weights at all with her arms, not even 5 pounds, they crunch horribly and hurt, at least not until they're replaced no weights. She wants to grow her glutes but nobody has been able to create a plan without wanting to add weights. Although she is a runner, super fit body fat percentage wise, and can run 6 miles without any issue, maybe barely a light sweat. So with your over probably 40 years of combined experience, can you do it?
Well, I’m not any of those guys, but (see what I did there? But[t]?), sumo squats with a weight belt for plates sure seems like it would allow her to do deep, effective weighted squats without taxing her arms. Multiple variations of hip thrusts, whether high rep or low rep and weighted, would also seem to be possible. Out of curiosity, is her elbow issue genetic? Autoimmune? Overuse? Accident?
@@2old4allthis if I'm following correctly, I think you might be on to something. Getting the setup with free weights would require a partner to get the plates on the bar, which isn't bad, or if there are any machines that would only require the changing of the pin placement for weight selection, she could do that on her own. All feedback is very welcoming 😁 Thank you!
Running tears down muscle, but have her try interval sprinting if she doesn’t want to give up running. The explosiveness required to sprint will build muscle in the lower body, not shrink it to make for better endurance running.
@@bigpicturegains that makes a lot of sense! I kind of knew that, but just didn't combine the thoughts of building muscle, sprinting, and no weights. That's super smart! You guys are awesome, this will really help her and make her very happy, you guys prove there are still great people in this world😁
@@2old4allthis oh and it was due to an autoimmune disease. Because of the disease the doctors put her on prednisone for way to long and it destroyed the joints.
I really love the content 😌 Very helpful for the body and especially my mind. Because of you guys I really am enjoying stretching and relearning the main lifts. Before discovering you three I used to ego lift thinking I had good form. Now when I'm working out I'm not just lifting I am trying to perfect a skill
So y’all touched on quad dominance getting in the way of a deeper squat, but you can also have problems getting a deeper squat because of glute dominance, right? I recently had this issue, where I wasn’t able to squat deep enough, and after asking a gym girlie for advice, I started working with the safety squat bar. My quads BURNED. And ever since taking time to work with the safety squat bar with a quad focus, I was finally able to get my squats pretty deep, past parallel. My quads were apparently just too weak to get me there because my glutes were always trying to do it by themselves. At least, that’s my theory…
I run spartan races and am having troubles with my IT band. My physical therapist says I have weak glutes and hips. I have known this for awhile but with all the training I do it's hard to stay consistent on doing so. Having a glute specific training program would help me stay on track.
I had IT band issues years ago and the physio told me the same, and since strengthening my glutes, I haven't had the IT band issues anymore! Good luck with yours!
hey mind pump! Was interested in a maps program, although, was wondering which would be best for full body training / 3 days a week?! possibly with some added mobility would be great :) thanks for all you do
Doesn't new research show that long-term, the best way to build muscle is by just maintaining a healthy body fat percent? instead of bulking and cutting
I can't wait to tell my nanny kids from the job I'm leaving (got a better job, currently doing a little by each family as a transition). They are boys 6 and 9 and the 6 year old loves to talk about butts (and farts and poop... it's the age lol). He will love it when I tell him my fitness podcast did an episode on butts. I don't need to win. I won from you guys on Purim/St. Patrick's day. It was such a nice surprise. Also, I live in a hilly area in central Queens so my glutes are fairly developed. If you want to get bigger glutes, just walk up hill alot!! I'm a huge Scottie Pippen fan. His son Scotty Pippen Jr, has a really muscular butt. He's put out videos of him doing these super high box jumps. He's one of the top athletes in the in SEC basketball right now. He'll probably make the NBA next draft. I'm so glad I wear stretch pants and skirts. Everything fits just fine over here as I gain muscle except that I went down from XXL to M and sometimes small. I was dieting losing weight and walking a lot of hill and I built a butt and lost weight, too. Newbie gains amirite? Also, when I got serious about losing weight back in summer of 2020, I was 5-4, 220. I couldn't even do a bodyweight squat. I actually was dancing to music at the bus stop in the fall or early winter and realized I was doing squats in my dancing. When I started I was probably at least 40% body fat. I'm saying this because I disagree with you, if someone is really big, they can maingain or even newbie gain muscle while losing fat.
