How to Build Strong, Round, & Athletic GLUTES | Mind Pump 2065
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- čas přidán 30. 07. 2024
- 00:00 Why do we find this muscle so attractive? (1:31)
03:05 The scale of difficulty to develop. (4:35)
04:39 The muscles of the glutes and main functions. (6:09)
10:11 Best exercises. (10:44)
17:03 The importance of incorporating unilateral exercises. (17:36)
18:06 Building a program for the average person. (20:39)
21:39 The best rep ranges. (22:12)
27:00 Frequency. (27:32)
27:38 Isolation exercises that have some value. (28:08)
32:49 Total sets. (33:22)
34:55 Dietary strategies. (35:28)
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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!💗
That’s crazy… let’s see your progress pics…
@@richDonaldPump Gross
@@richDonaldPump Lol!
What's rdl and s?
@@Soul.Is.Willing RDL's is short for Romanian Deadlifts. They help alot with glute growth.
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!
Walking lunges are great for balance too
Same, bro. I came here to build my V Taper, and stayed to build the cake.
Judie cakes 😂😅😂
Thick thighs save lives 🙌
What does that mean? I’m Russian. I don’t understand.
@@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.
@@PinkelefantZ3 nm we as we wnwwn21w azax Asa a a ds Asa asc
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!
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😘
yumm
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 💪
Still locked in from Trinidad and Tobago loving all this content. Mind pump is my go too for fitness
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!!
I love love love this podcast! Excellent examples for us to help move the needle forward! Thank you!
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!
I'm your size and I just can't grow glutes, no matter how strong I get...!! I wonder if it is a common thing for shorter women.
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 CZcams that talks about the science of being little and trying to workout/lose fat.@@evec2022
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!!
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'm happy that you guys started dedicating an entire podcast about glutes. Instead of talking about privatelife.
They are cool dudes for the most part…that’s not why I’m here😂. I’m trying to up my strength training game.
These masterclass episodes are SO helpful! They’re probably my favorite.
Started day 1 of phase 1 today of anabolic advanced, and man what a workout! Thank you guys for picking me last week! The structure is amazing!!
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!
Great episode! Love the discussion of the isolation “butt burning” exercises…all I did for a long time!
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.
That’s a really long time to not exercise, Jesus…
@@gretchengeorge5302 yes. Thank you for pointing that out 😂 I had no idea that was a long time.
@@maryrrrosadont give up 💪 commit to yourself and your health !
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.
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.
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
My wife always trying to build great butt but for her and most of women don't eat right or sometimes overtrain or don't train properly.
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.
Finally another masterclass! Keep up the good work guys keep it going.
Definitely implementing this info. So helpful knowing the most impactful exercises and more reps is not always better.
Do it!
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😁😁
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
Thanks for all your information. I'm learning so much from you guys, and I'm working on implementing that stuff into my daily life.
I’ve learned so much in the past 3 months of listening. Thanks for another great episode!
Love this show, guys. You all provide such a wealth of knowledge.
Great episode, super helpful info as usual. Thank you!
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.
My favorite channel to listen to! Thanks for all the great insight 🎉
Lunges with a longer stride always light my glutes up.
💪
Hardest area to gain for me, and this episode was definitely needed! Can’t wait to see the gains and functional improvements 🍑
Same
New listener here. Wish I had access to the information you guys share when I was just starting out but very thankful to have found this podcast now. Cheers guys.
Love it! I’m 49 yo female
Started with a trainer about 10 mo ago and have had good gains. But always learning and wanting to improve.
Warm up connect with gluts
Hip Bridges 3 set of 10 (connect with glut)
3-5 sets
Monday: barbell squat
Wed : hip thrust
Sat: deadlift
Single leg esp good
Diet
Eat more calories than burning
High protein : 1g/lb
Yes agree, my type we avoid calorie surplus and good reinforcement- can’t gain without it! Thank you so much 🙏
Hooray! Love the master's classes!
Thnx
You guys are pure gem 💎❤ I’m going through a phase where i think i have tried everything and nothing is working for me. You guys have been the light at the end of the tunnel for me. I still try to learn as much as possible through your videos cuz I can’t afford your programmes (maybe someday) 😅😢
Great episode! Thank you guys!!!
Enjoyed this episode a lot! I’m definitely going to incorporate the advice given.
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!
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
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.
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.
THIS IS THE EPISODE I’VE BEEN WAITING FOR!!!
amazing content once again!
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 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.
Hi
Really appreciate the clarity of this video. 3 exercises, clearly explained both in function and dose. Ye are marvellous.
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.
Starting phase 3 of anabolic next week. Glutes are a weak part of the chain. When the glutes start firing on the back squat I feel stronger and more stable. Right now I have to move super slow in the back squat to make sure I'm connecting at each point of the range. I'm so happy that I've found a couple hacks to help engagement. Adding in some hip thrust might be good, but I also find getting some hamstring isolation action really helps me too. I think it's because the hamstrings are probably weaker than my quads.
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 ended up doing the first phase of their butt program for 6-7, I agree
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!
So glad you enjoyed it!
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.
Thanks for all the tips! Maybe future episodes to dive deeper into the different variations in which you can perform squats (V squat, hack, barbell, smith, etc.) and how would you incorporate them in a plan without taking emphasis away from the big compound lifts. Also, if my gym is packed, I'll swap out barbell squats with reverse V squats. I still feel the emphasis on my glutes, thoughts on that swap? I do notice I can load more weight with the reverse V squat than the barbell squat. Thanks Mind Pump Team! 🤜🏽🤛🏽
Thanks guys! I have trouble connecting with my glutes and this is great advise!!
you guys are the gift that keeps on giving. thank you!
You got it 😎
20:06 every single episode has such beneficial information in it, having some IT band annoyance on one side. I'm definitely going to start incorporating some unilateral work into my trigger session days in MAPS anabolic.
Always amazing information from the Mindpump guys.
Always 💪
Very good info in this video all around! I'm so glad I found your podcast!
So are we! Welcome aboard!
This video has just motivated me even more to grow strong glutes! Thanks for the helpful information, love it!
Awesome!
This was very helpful,thank you.
Can’t wait to implement these in my routine.
👍
Thanks for the info on this episode.
You’re welcome!
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 😆
Been waiting for this!!!
Thank for this amazing content guys!
My problem is when my glutes stars to show some growth then I notice belly coming out too. I wish I had more glute gains only😅
Much needed info
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
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
Thank you so much guys!….❤ so much appreciated from a mum who trains in the backyard 😅👍
This was incredibly insightful! I love this and has been so helpful for someone like me who's still learning & also rehabilitating an ankle injury
Awesome!
No better way to get ready to crush another work week than to close the weekend with Mind Pump baby! Get up, work your glutes, and Let's Go!!!💪💪💪
Love this!👏🏻
Thanks!
Masterclass is back, guys do yourself a favour, a look up the Masterclass episodes, back, shoulders and chest. These are phenomenal just like this one. Thanks guys for another great show
Came here from @missfitandnerdy and I'm so glad! After 3 years of different trainings and programs that went nowhere, I thought I know a thing or two. Butt, this has been a very humbling experience listening to your show! Consider me a new addition to your massive 353k follower group!
This is simply the best podcast hands down.
The most knowledgeable podcast out there 🙏🏻
I’ve been having issues with my right knee for a few months now and what you guys said about imbalances sounds spot on in my case (back squat stalled because I keep having to back off or postpone leg day due to the pain). Looking into unilateral movements asap.
“Maps symmetry”will fix ya up!
So much great educational information here. Great show. Thank you.
I’ve spent years working on building my glutes. Nothing had worked like heavy squats and hip
Thrusts. Finally went from flat buns to a Mack truck back there. Super strong is what looks good 🔥. Like the fellas say, chase health and the aesthetics follow.
Always love the content, this will be helpful to implement in trying to get more secure and powerful playing basketball as a 35 yo
Starting the gym today again! 💪🏻
Great Masterclass, Thanks!
So glad you enjoyed it!
The vid I've been waiting for since subscribing 😅
Love you guys. Great discussion
Thanks for the great knowledge!
No problem!
Amazing podcast!
This was great. Great exercises to do build the glutes!
I’m so glad my husband told me about mindpump! I listen all the time now 😊
Just watched the episode y’all did with Brett Contresas talk about perfect timing ❗️
I could listen to you guys all day! You are all so engaging, entertaining and educated! Thank you so much for everything you share. 😊
Awesome!
What a timely episode! My wife has me re-write her programs at times, and we are coming up on her next workout cycle; so she wants a "Booty Blaster" day each week, and I get to be the one to write it! lol. Thanks for this episode!
See now this is the right podcast bro energy ✅✅✅ thanks for the fantastic info guys!
You got it!
25:00 After training for 11 years now I've got to a point through experiencing and training alot of different modalities what works best for me. I love bodybuilding the pump ext. But I know the benefits of strength programming, unilaterally, and isolation. So the easy break of my training cycle is a 4 day(arms, legs,chest, back*I deadlift those days) block alternating frist block is strength 3 to 5 reps on main lifts then 3 to 4 accessory set and usually super sets. 2nd block I'm in the 8 to 10 reps same permissions. I run that for 6 to 8 cycles then I transition into a maintenance/conditioning cycle 3 days a week also forcing on unilateral movements or any imbalances. Run that for about 4 weeks. Also I'm 6"1' 205 at 15 to 20% bmi( edit this is my experience and opinion everyone responses differently of course) also I'm 34 and I started at 165lb)
Yay! I get excited when they talk about glutes! ❤
I'm a true beginner and I'm focusing more on squats which led me here. Great points for someone learning. Thanks 👍🏾