Mind Pump: Raw Fitness Truth

Episode 2753 – Lift and Gain an Inch Around Your Butt in 60 Days!
Date: December 19, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Main Theme & Purpose

This episode is a deep dive into effective muscle-building strategies, with a specific focus on how listeners can lift and gain a solid inch of muscle mass around their glutes in just 60 days. The hosts combine science-backed training protocols, nutritional advice, and their trademark raw, entertaining dialogue to debunk fitness myths and lay out a straightforward, practical plan for real-world results. They also cover broader topics related to teen online safety, modern food engineering, cannabis legalization, and more, while tackling audience questions on training consistency and program adaptation.

Key Discussion Points & Insights

1. The Evolution of Glute Training Culture

[03:34 – 05:23]

• The desire for shapely glutes is a relatively recent phenomenon in mainstream fitness. The hosts note that prior to the JLo era, most clients wanted smaller butts; now, a strong, developed glute is highly sought after.
• Sal: “The good news with your butt is it's a muscle. You could totally develop it... It’s not like, you know, boobs or something like that.” [04:41]
• Adam: “I would make the argument it’s easier to build than arms... The glutes are one of your prime movers, one of the biggest muscles on your body.” [04:56]

2. The Real Reason Your Glutes Aren’t Growing

[05:23 – 09:35]

• Many fail to grow their glutes because of undereating, not programming. Most people now know which exercises are effective, but are afraid of eating enough calories due to a simultaneous desire to keep a tiny waist.
• Adam: “Those goals...are conflicting for most people. If you eat to build your butt, the scale might go up, and if you don’t like that, you’ll self-sabotage.” [06:29]
• Building muscle requires a calorie surplus. If you want to add an inch to your butt in 60 days, focus on building—get leaner later, after adding new muscle.

3. Practical Nutrition Strategies for Glute Gains

[09:35 – 12:14]

• Eat 3–500 calories over maintenance and prioritize protein to effectively build muscle.
• Muscle is denser than fat—weight gain will likely occur, but it’s productive.
• Sal: “If you could guess this trainer’s body weight within 10, 15 pounds, I’d give you a free month. They always failed... Muscle is dense and it looks different.” [10:35]
• To avoid scale anxiety, consider not weighing yourself during a build phase.

4. The Glute-Building 3-Day Routine

[12:37 – 19:21]

• Workout Frequency: 3 days per week, ideally with a day of rest between.
• Exercise Selection & Order Matter:
  • Day 1: Hip Thrusts (8–10 reps), Romanian Deadlifts.
  • Day 2: Barbell Squats (~10 reps), Bulgarian Split Squats.
  • Day 3: Sumo (or conventional) Deadlifts.
• Add 2–3 exercises for the rest of the body per session; keep volume low.
• Adam on sumo deadlifts: “Wide stance, opening the knees, it engages the glute med—a common weak point.” [15:31]
• Sal: “It is reasonable to gain an inch around your butt in 60 days if you do these things.” [12:37]

5. What NOT to Do

[17:04 – 19:21]

• Avoid excess cardio or stacking this program atop other high-volume routines; “minimal is better” for muscle building focus.
• Doug: “Isolate, prioritize, and set aside extra volume—your body will respond to that specific, targeted signal.” [18:40]
• Adam: “If you’re not seeing results, it’s one of three things—under-eating, missing protein, or doing too much.” [19:21]

Memorable Quotes & Moments

• Sal: “Building your butt is not rocket science—it’s about consistency, good programming, and diet.” [05:29]
• Adam: “If you hit your protein intake, follow these lifts, and eat in a surplus for 60 days—I guarantee you, you’ll see a huge change.” [16:40]
• Doug: “Minimal is better here. You’ll build more muscle with less, if less is focused.” [17:31]

Important Supplementary Conversations

Teen Online Safety and Sextortion

[20:00 – 25:13]

• Discussion of rising trend: online sextortion targeting teens, with emotionally powerful stories and parental advice.
• Sal: “If you ever did [send something], you’ll never have to be embarrassed with me... come to me.” [22:44]
• Emphasizes open parent-child communication in the digital age.

Trends in Pornography & Societal Effects

[27:24 – 32:44]

• Shift in societal discourse: decreased shame, increased awareness of downsides.
• Sal: “Pornography is the processed food version of sex.” [32:20]
• Early exposure is particularly harmful; adult consumption less likely to become a problem if not introduced young.

Human Engineering of Foods and Impulse Control

[35:10 – 38:25]

• Modern fruit, sugar sources, and processed foods are engineered for palatability and abundance, leading to new problems.
• Adam: “We figured out how to engineer sugar to make it like cocaine for the brain, and then we give it to our kids.” [32:59]

Legalization and Overuse of Cannabis

[38:44 – 43:13]

• New problems arise as cannabis is legalized and massively potent products proliferate—discussion of “scromiting” (cannabis-induced uncontrolled vomiting).
• Adam: “Dabbing and extracts—THC up to 99%... almost a hundred times stronger than its natural form.” [40:27]

Listener Questions & Expert Answers

1. Barbell Row Substitutes for Kids

[60:04] Leslie Brook W.S.

• Substitute barbell rows with supported single-arm dumbbell rows or cable/seated rows for better mechanics with children.
• Sal: “The key is to get the shoulder blades to come back together and down; avoid shrugging.” [61:30]
• Doug: Squat rack support or bench incline allows for safer learning. [62:35]

2. Focusing on Strength, Health, but Not Seeing Aesthetic Change

[63:02] Nancy Holmes

• Be patient—stay focused on strength, sleep, libido, protein, and whole foods; the visual changes will follow.
• Dial in diet if needed, but don’t prematurely switch emphasis.
• Doug: “It’ll reveal itself.” [63:29]

3. Full-Spectrum CBD Hype and Value

[64:43] Ryan W. Richards

• Overhype period is over; high-quality CBD still delivers clinical benefits for sleep and wellness.
• Sal: “CBD enhances your body’s endocannabinoids, making you just kind of feel better.” [65:44]

4. Is It OK to Bounce Between Programs?

[66:20] Stacy Thomas Photography

• Yes, especially if it keeps you consistent. Adapt your routines (Muscle Mommy, MAPS 15, Anabolic, Suspension, etc.) to your circumstances.
• Adam: “In fact, [it’s] encouraged if it’s what keeps you working out regularly.” [67:46]

Notable Timestamps

• 03:34 — Episode’s focused glute protocol begins
• 12:37 — 60-day, 1-inch glute gain is reasonable
• 14:10 — The 3-day butt-building training split explained
• 20:00–25:13 — Online safety and sextortion conversation
• 32:20 — “Pornography is the processed food version of sex.”
• 38:44 — Cannabis “scromiting” and concentration epidemic
• 60:04 — Listener Q&A section starts

The Mind Pump Approach

• Focus on fundamentals: consistent, evidence-based training and sufficient nutrition are more sustainable and effective than chasing trends or stacking on "extra" workouts.
• Minimal effective dose: Less is more for targeted muscle building.
• Long-term lens: Don’t get discouraged by slow progress—health, performance, and body composition all improve through consistency.
• Real-world examples: Clients’ struggles with scale weight versus body composition, modern challenges in food and drug culture, and how technology changes fitness and health priorities.

Summary

This episode is a goldmine for anyone wanting to build glutes, debunk diet and training myths, or understand the current fitness zeitgeist with humor and candor. The hosts offer a clear, actionable plan (both in training and diet), challenge fears about weight gain, and emphasize adapting protocols for sustainability. They also give thoughtful, real-world answers to listener questions, and aren’t afraid to detour into important societal and family topics—all making this episode rich, relevant, and highly actionable for fitness fans and everyday listeners alike.