New Workout Program: Grow Your Butt & Reveal Your Abs | Mind Pump 2937

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. This is a banger. You know you want it. You know, I want to start with, first off, 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, abs and butt. It's usually women, 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. 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, and 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 why. 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. 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 lumbopelvic 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. 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. It's very visible. Your stomach, yeah. So it's very visible. And so somebody who, and if you have abs, that means you definitely have a small waistline, right? So it's like you're not gonna have abs and have this big, giant waistline. You're gonna 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. That's right. 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 wanna build their butt, and a lot of guys don't think about it so much, but when you look at polls on body parts that women 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 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. It's the hips. They make you strong and powerful. You notice it right away. And I think it's an unintentional byproduct of just training heavy and getting strong. Your glutes are gonna have to support all this muscle and keep you upright and give you that explosive power. And if you're working on all these things and being athletically minded or just overall body mass and size, you're gonna have big glutes to support it. You mean so much power and strength is generated from the hips and the glutes. 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. 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 has this almost direct correlation always to strong everywhere else. It's usually just like the gym bros that don't work their legs. Yeah. They got the big upper body and then they're kinda chicken legs. But yeah, it definitely comes with the entire focus. It's funny too, because it's one of the more unique areas of muscle on the human body 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. Now, that being said, it is 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. It's a difficult journey. Which I've always thought was such an interesting statistic. I would also argue that probably if I had to like 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 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, 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 both areas. No, there's a lot of mistakes made in training both areas. Now, I do wanna 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 and butt. Heavily emphasized. 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. 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 wanna target. You can't just pile volume on top of volume. In other words, you can't do 15 sets for every body part and then on top of it, add another 15 sets to abs and butt and expect- you 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 a tricep exercise, a bicep exercise. You're still doing something for 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. 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 what the body part they wanted. 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 because you just kind of glossed over what I think is such an important point when designing a program. And we just recently had a good friend of ours on the show who's a great trainer and was talking about programming. Oh, Brett Contreras? Yeah, and as he was laying out the way he programs, it's like, 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've been working out of the gym. Let's say everybody goes to the gym when they get started and they have, 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 I really want to focus on that. Glutes and abs being the two most popular. And then they just add more stuff for those things. Without taking away from it. Without taking away or changing any of their programming. And I think that's probably, I mean, this is an area I know I definitely made a mistake. 100%. 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 ---- on top of all the other ---- 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. So you're, I mean, 100%. 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. So your quads or your, okay, 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 gonna do is overtrain. All you're gonna 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 Abs and Butt, here's what'll happen to you. The rest of your body, the other parts of your body are gonna be okay, but your abs and butt are gonna 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 gonna see is accelerated progress, faster results. It prioritizes, but it's still balanced. That's right. Because, too, that is a big common mistake as well is the entire emphasis and focus is just abs and glutes training only, exclusively. That's the other issue, yeah. 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 it emphasized, it definitely matters. One of the other things that we did in this program that I really like that's unique to it is 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 the same way, is being able to connect and feel those areas. And so, typically, a lot of MAPS programs, we tend to start the program in this heavy strength phase. 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 are you starting it this way? Why would you start it 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 wanna 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. 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. Yeah, so higher reps, you can really focus on feeling the muscle. Heavy, lower reps, you tend to wanna perfect the technique. You wanna 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 wanna 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. 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 I don't work at that gym, and I don't wanna interrupt anybody, but I'm looking, I'm like, man, that is all hip flexor. If she just changed her technique, she would suddenly feel this in a completely different way. I mean, this is the value in a coach and a personal trainer, but it's, you know, if you're watching a video or if you're just following a random program, like, you're gonna try your best to emulate that, but to be able to feel it, like, you understand the movement, and you're gonna 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, your mechanics are correct, and all of that. Now you're gonna emphasize those muscle groups. You're gonna get a lot more out of them in the recruitment of them. 100%. This is why I asked you guys earlier if you thought that the other way was what was the most challenging thing for people. Like, why do people, are they not successful? Is it just because they pile on volume? Yeah, that's one of them, for sure. Or is it this one? Because I feel like this is one and two for me. They're 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 the, there's one other one. There's one other that we're gonna get to. Yeah, that I'm thinking of, or like the top three. I was just gonna say. And so I'm so curious how you guys order these of like, what is it, you know? 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 gonna 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 in a bit. Those are definitely big. Yeah, those are the three issues why people have difficulty training these areas. But back to the program, I also wanna 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. 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. And this is what makes you build. This is what builds the muscle. That's the sweet spot, is when you're recovering. So to allow that process, and really emphasize that process, you're gonna get to your results a lot sooner. Totally. Now the program also has three phases, okay? So each phase is a few weeks long, and each phase is a little bit different. So phase one, you have less sets per exercises, higher reps. Now remember, we're controlling the volumes. A lot of people don't realize this, but when they think of volume, they just think of sets. But really, volume is sets times reps times the weight. Okay, so if I do less sets, but I'm going with heavier weight, then that total volume can equate to what I did before with the lighter weight and higher reps. So sometimes people make a mistake with this. They think, well, I'm still doing the same amount of sets, but their volume went up because the reps are much higher, or something like that, okay? So phase one, less sets, higher reps. You're looking at about 12 on average. Then phase two, the sets get a little bit lower, but they're, sorry, get a little bit lower, higher, and the reps get a little bit lower. And then that happens again in phase three. Phase three, the sets are the highest, but the reps are the lowest. In phase three, you're getting to five reps. So it goes from 12 to about eight to about five reps per exercise. The sets go up as the reps go down, and the weight goes up. Obviously, if I'm gonna do five reps, I'm gonna lift a lot more. That's right. All right. 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. Here's the best part. Ready for this? Your bag of Crisp Power will have around 190 calories for the whole bag, around 190 calories, 28 grams of protein. Try that with a bag of potato chips. You can't. They have no protein. 28 grams of protein. You ready? It gets even better. 10 grams of fiber. High-protein, high-fiber. Now, why is that a good thing? Protein and fiber produce the most satiety. So you're eating this delicious snack, Crisp Power, but it's got so much protein, so much fiber that one bag satisfies you. You don't feel like you need to eat 15 bags. You feel satisfied. Plus, you get the protein and the fiber, which are both good for you. 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 MindPump. Use the code MindPump. Get 10% off. All right, here comes the show. Here's number three. This is the third reason why somebody has trouble building their butt and their abs or any body part, but especially these two, and typically, especially when we're talking about our female client. They don't want to eat in a calorie surplus. That's right. Like Justin says, feed that butt, girl. Yes, feed that. It's hungry. Listen, you can have the most perfect workout routine, like perfect programming, written by the best coach, individualized to you. You could take the best supplements. You could get great sleep. You could do everything perfect, but if you're not feeding yourself enough, you won't build muscle. I don't even care if you take steroids. You will not build muscle if you're not intaking enough calories, and I need to communicate this. If you want to develop muscles in your core so that when you get leaner, they look more visible, because my abs are bigger, my obliques are more developed. If you want your butt to get more round and full, you have to eat in a surplus. Now, if somebody's listening and saying, well, I want to also lean out, you can cut on any strength training program, but ideally, what you do is you do it in a surplus first, then you cut after. We want to build the muscle and then reveal the muscle. We don't want to reveal less muscle and then try to build later. That's backwards. So eat in a surplus. These are the three. These, and more often than not, it's one or two of these that when I get a client that's stroked. Oftentimes, it's all three. Right, or all three, but all it takes is one of these three to completely stall progress. So if you're not seeing results, you're not growing your butt, you're not seeing your abs, all it takes is one of these three to be off, and that might be the case, and a lot of times, like you said, it could be multiple problems, but these for sure are the three. These are the three big. And now to address, obviously, the connection, we've addressed that. When you watch the videos in the program, we're teaching you how to do it perfectly so you can really feel, develop the muscles. The programming's taken care of. You got the exercises, the sets and reps. That's all good. We just mentioned diet. Now, the program is not a diet program. It's a workout program, but here's what we did. When you get this program, Maps Abs and Butt, we included a butt-building diet guide. We wanted a diet portion, because sometimes people are like, okay, what does that look like? What does a calorie surplus look like? How do I eat to build? Do I just eat a bunch of food? Am I eating too much? So we're including for free a butt-building diet guide. We also included a women's supplement guide. Only reason why we did that is people always ask us questions about supplements. Which ones are best for me? Which ones are a waste of time? We included that as well. And then what we also did with this program is we gave you basically two ways to do this. One, gym access. You have access to barbells, dumbbells, basic equipment you'd find at a gym, or if you have a well-equipped home gym. But we also added a version where you just need dumbbells. So some people wanna work out and they don't even have barbells, they don't have a squat rack, but they have dumbbells. You can follow the full program with just dumbbells as well. And then one last thing, we know that it's gonna be a lot of women that buy this program, because women tend to be the ones that say I wanna work on abs and butt. So here's what we're also doing. If you get this program during the launch, you get your choice to be included for free. We can include either Muscle Mommy 15 or Muscle Mommy. Those are two of the most popular MAPS programs that we have. It's another program, and you can pick one of those. You can pick one of those and it's totally free. So if you're interested in this program and you wanna get a lot of free stuff, you go to mapsabsandbutt.com and then use the code LAUNCH. That'll get you 40% off the retail price and it'll get you all that free stuff. Also, if you like this show, come find us on Instagram. It's Mind Pump Media.