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

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0:27Adam Schafer:Way fair, every style, every home.

0:30Justin Andrews:If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.

0:43Adam Schafer:You just found the most downloaded health, fitness, and entertainment podcast in history. This is Mind Pump. All right, you're ready? We got a brand new MAPS program. MAPS, abs, 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 mapsabsandbutt.com and use the code LAUNCH, you get it for 40 % off. 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.

1:19Adam Schafer:And there's more. We will also give you for free the Butt Building Diet Guide and the Women's Supplement Guide. By the way, this program, MAPS, Abs, and Butt, has a at-gym version and an at-home dumbbell-only version. So 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 mapsabsandbutt.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.

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2:37Adam Schafer: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 a snack, you want to get protein, you want to get fiber, you want to be satisfied, go to crisppower.com slash mind pump use the code mind pump get 10 off all right real quick if you

2:54Justin Andrews:love us like we love you why not show it by rocking one of our shirts hats mugs or training gear over at mindpumpstore.com i'm talking right now hit pause head on over to mindpumpstore.com

3:05Adam Schafer: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 abs and butt brand new program it focuses on you guessed it abs and butt let's talk about it's a banger you know you want it you know i want to start with first off uh 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 yeah abs and butt it's usually women uh especially when you include butt 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.

3:45Adam Schafer:Maybe a little more emphasis here or there or emphasis on things like athletic performance, mobility or strength or whatever, bodybuilding, let's 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 society or media. There are evolutionary roots to those two areas.

4:25Adam Schafer:And we'll start with abs or core. Really strong core muscles or well-developed core muscles tends to signal good mobility and strength, and especially in the most important area, which is the lumbar pelvic hip 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.

4:50Sal Di Stefano: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 gut, your 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 in check and take care of yourself.

5:26Adam Schafer:That's right. And in 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. So 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 and a lot of guys don't think about it so much. But when you look at poles on body parts that women uh 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 uh 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 uh they make you

6:19Justin Andrews:right away and i think it's an unintentional byproduct of just training heavy and like getting strong um you know your glutes are going to have to you know support all this muscle and keep you upright and uh give you that explosive power and um you know if you're if you're working on all these things and being athletically minded or just like overall body mass and size like

6:42Sal Di Stefano:you're gonna have big glutes that's right there's uh you mean so much power and strength is generated from the hips and the glutes i'm 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 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

7:27Justin Andrews:like the gym bros that don't work their legs yeah they got the big upper body and then they're kind of chicken legs but yeah it's it's definitely comes with the entire focus it's funny too because

7:38Adam Schafer:it's one of the more unique uh areas of muscle on the human body and compared to other in comparison to primates. So our huge glutes in comparison to like chimps and apes, for example, it's very distinct. And part of the reason is we walk on two legs. And so it holds us upright. So again, the reason why powerful glutes or strong glutes or tight glutes or round glutes are attractive both to men and to 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.

8:17Sal Di Stefano: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 abs. Which I've always thought was such an interesting statistic. I would also argue that probably if I had to distill down to what was the number one requested body part developed by all my clients probably butt was number one and i think i mean 60 of our clientele were female and that's probably 90 of them wanted number one goal yeah that as a 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 performing 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

9:17Adam Schafer:there's a lot of mistakes made in training uh 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 heavily

9:36Justin Andrews:emphasized.

9:37Adam Schafer:So you're still training the rest of the body. Now, why? Why would we have you train 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. The 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.

10:05Adam Schafer:they'll take another group of people and have them exercise the leg that is mobile so my right leg's 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 yeah you can't 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 you know a tricep exercise a bicep exercise you're still doing something for your your shoulders and your chest minimally 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.

11:06Adam Schafer: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 the body part they wanted.

11:13Sal Di Stefano: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 uh because you you just kind of glossed over what i think is such an important point when designing a program and we and we just recently had a good friend of ours on the show who's a great trainer and you know was talking about programming oh breck first yeah and he and he and as he was laying out the way he programs it's like you know and he just kind of glossed over it 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 and so i i've been working out of the gym let's say everybody goes to gym like when they get started and they're they they have like maybe they google the workout or their friend gave it 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 or we want to focus on that glutes and and and uh abs being the two most popular.

12:18Sal Di Stefano:And then they just add more stuff for those things. Without taking away from it. 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 I was frustrated. Why is my body not changing or why am I not getting these results? Because I'm putting all this work in. Well, there's two things.

12:45Adam Schafer:So you're, I mean, a hundred percent, I made that same exact mistake. And good coaches know this good workout programmers know this and design accordingly. Brett, one of the best in the business, he talks about this as well. So your body, each body part can handle so much volume, right? So your, your quads or your, okay, let's go, 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're going to do is overtrain.

13:22Adam Schafer: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 ads abs and butt here's what'll happen to you the rest of your body the other parts your body are going to be okay but your abs and butt are going to accelerate in development so 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 accelerated progress faster

14:09Justin Andrews:It prioritizes, but it's still balanced. That's right. Because, too, that is a big common mistake as well. The entire emphasis and focus is just abs and glutes training only, exclusively. That's the other issue. So it's like to be able to still incorporate some bit of a total body because you want your entire body to get stronger. Because you're 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 to be able to do that and then line it up and have that at the beginning of the workout and have that emphasized, it definitely matters.

14:46Sal Di Stefano:One of the other things that we did in this program that I really like that's unique to it that's common when you're trying to help somebody who's trying to build glutes or build abs is one of the challenges that I've found with a lot of my clients, and I think you guys are 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 like heavy strength phase like maps anabolic our 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 guys do that 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 mind 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.

15:40Sal Di Stefano: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.

15:50Adam Schafer:Yeah. So higher reps, you can really focus on feeling the muscle. Heavy, lower reps, you tend to want to perfect the technique. You 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 way it wants or your glutes, one of the issues might be just that you're not connecting well.

16:24Adam Schafer:Yeah, you know, like 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 rollouts she was doing all these different exercises and i can see what she's doing and it's all hip flexor everything she's doing is all hip flexor now she's gonna feel in her abs because the abs are supporting but and i was so close to going up to her but you know i'm not i don't work at that gym and i don't want to interrupt anybody but i'm looking i'm like man man, that is all hip flexor.

16:58Adam Schafer:If she just changed her technique, she would suddenly feel this in a completely different way.

17:02Justin Andrews:I mean, this is the value in a coach and a 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 involved. Slow down. Make sure your body's in the right positioning. uh 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 100 so this is why i asked you guys

17:37Sal Di Stefano:earlier if you thought that the the other way was what was the most challenging thing for people like what 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 both when i think back of all the people that were challenged 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, or this one I would say would be there. There's one other one. There's one other that we're going to get to. Yeah, that I'm thinking of are like the top three.

18:09Sal Di Stefano:I was just going to say. And so I'm so curious how you guys order these of like, what is it?

18:14Adam Schafer:So yeah, no, 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, or we'll mention it a bit. Those are definitely big. Yeah, those are the three issues why people have difficulty training in these areas. But 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 and 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.

18:47Adam Schafer: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. Someone might be wondering, why don't I just go heavy two days a week or just go moderate two days a week? Because 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.

19:16Adam Schafer:And this is what makes you build. This is what builds the muscle.

19:20Justin Andrews:That's the sweet spot is when you're recovering. So to allow that process or really emphasize that process, you're going to get to your results a lot sooner.