2945: How to Actually Build Your Glutes: The Exact Diet and Training Blueprint
Sep 14, 2026
use code LAUNCH for 40% off
BONUS: If you buy MAPS Abs & Butt – on the next page you get to pick Muscle Mommy 15 or Muscle Mommy for free. Your Choice.
INCLUDED: The Butt Building Diet Guide & Women’s Supplement Guide & At-Home Version (Dumbbells only)
You want round, full glutes and a tight waist. So why is what you’re currently doing making neither happen? In this episode of Mind Pump Show, Sal, Adam, and Justin tear apart the most common mistakes women make when trying to build their glutes, starting with the big one: eating 1,200 calories and calling it a fitness plan. Spoiler, your glutes cannot grow on blueprints alone. You need the actual building materials.
0:24 Episode overview: building round glutes
1:15 MAPS Abs and Butt launch offer
1:30 Mind Pump merch store plug
1:49 The core facts about glute growth
2:14 Common avatar: chronic undereating
4:47 Why excess cardio kills glute gains
7:59 Wrong exercises: kickbacks vs. compound lifts
9:22 How to strength train properly: sets and rest
10:39 Quad dominance and programming fixes
18:27 Optimal protein for muscle building
20:31 The build, feed, reveal framework and Q&A
23:56 Best carb and fat sources for building
