Mind Pump Episode 2770: "4 Reasons Your Butt Isn't Growing!"

Date: January 12, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

In this episode, Sal, Adam, and Justin break down the four biggest reasons people—especially women—struggle to build their glutes (“butt”). The hosts cut through the noise of Instagram fads and misguided advice, focusing on science-backed training, nutrition, and practical strategies for noticeable results. The conversation is candid, energetic, and focused on actionable tips for anyone serious about glute development.

Key Discussion Points & Insights

1. Using the Wrong Exercises

Main idea: Not all glute exercises are created equal. Many people focus too much on "feeling the burn" with fancy or high-rep movements instead of core lifts that actually build muscle.

• Main Lifts vs. Volume Builders

  • Main lifts (squats, deadlifts, hip thrusts) do the heavy lifting for muscle growth.
  • Volume builders (kickbacks, banded exercises, abductions) are supplemental; not essential for main growth.

• Quote:

  "You could really boil those main exercises down to not very many... If you pick like three of those and just got really good at those, you’re going to build your butt." — Sal (08:00)

• Variety Isn’t Key

  • Focusing on two or three main movements, performed well and with increasing strength, trumps a high-volume approach of dozens of 'butt' exercises (08:38).

2. Not Lifting Heavy Enough

Main idea: True glute growth demands lifting substantial weight with proper programming—longer rest periods and the right rep ranges.

• Heavy Training Defined

  • "Lifting heavy" = A very challenging weight for 5–12 reps, with 3 minutes of rest between sets (10:43).
  • Heavy circuit-style or HIIT formats do not stimulate the same muscle growth.

• Anaerobic vs. Aerobic Training

  • Growth = anaerobic, short intense bouts, full rest
  • Stamina/endurance (e.g. marathon-style training) doesn’t build size (06:41)

• Quote:

  "There's a difference between working a muscle and building a muscle. ...Doing a lot of those exercises where you feel it... is like running a marathon for your glutes. And you’re not going to build them that way." — Adam (06:24)

• Low-Rep, Heavy Approach

  • Singles, doubles, and triples (1-3 reps/heavy) can be an eye-opening stimulus, especially for women not used to low-rep, heavy lifting (13:21).

• Quote:

  "If you've never done that and you're listening to this, I can't urge you enough to go in that direction and see how beneficial this can be to your training." — Adam (14:34)

3. Not Eating Enough (Calorie Surplus)

Main idea: Building muscle, especially in the glutes, requires eating above maintenance calories—most women are undereating, fearing fat gain, or trying to get abs at the same time.

• Protein & Carbs are Essential

  • About 1g protein per lb of target body weight, plus sufficient carbohydrates, is vital (18:30).
  • "Eating clean" is important, but calorie surplus is the driver.

• You Can't Do It All at Once

  • Attempting to get leaner and build glutes simultaneously is "playing on hard mode" (19:30).
  • Focus on growth first, then cut for leanness.

• Quote:

  "If you gained 2 inches around your butt and you gained a quarter inch around your waist, your waist looks smaller than it did before." — Sal (21:38)

• Commitment Over Fear

  • Don't abandon a surplus after a week if the scale jumps. Commit to 8-12 weeks, accepting some weight change, for real results (21:38).

4. Poor Mind-Muscle Connection to Glutes

Main idea: Many can't effectively activate their glutes during classic lifts (e.g. squats), often due to being “quad dominant.” Personalized selection and technique is key.

• Squats vs. Hip Thrusts

  • Both are effective (23:29), but many feel squats in their quads, not glutes.
  • Hip thrusts often allow for a better glute connection, especially for those with dominant quads.

• Technique & Anatomy

  • Slight mechanics differences (ankle/hip mobility, form) can determine which muscles are most activated (24:32).

• Anterior Dominance

  • Lifestyle, running, and pre-existing patterns lead many people (especially women) to have much stronger quads, which take over during lower body lifts (25:02).

• Quote:

  "You could have this beautiful form and technique, but the quads are just taking over because you've trained them for so many years to be the strong dominant muscle." — Adam (25:26)

• Programming Tip:

  • If you don’t feel your glutes in squats, devote a session to hip thrusts as your main lift. Typical weekly programming could look like: 1 day each for squats, hip thrusts, and deadlifts (27:20).

Notable Quotes & Memorable Moments

• On Exercise Simplicity:

  "If you did barbell squats, deadlifts, either conventional or sumo and hip thrusts and that's it, you would get phenomenal results with your glutes. You could compare just those three to 30 volume builder exercises." — Sal (09:28)

• On Rest Periods and Heavy Lifting:

  "The only way you can focus on strength is really be adamant about these rest periods. Even if you feel like your heart rate has gone down… you're not going to feel exhausted with your heart rate. It's just going to be hard." — Justin (12:21)

• On Nutrition Reality:

  "You're not going to build if you're not eating enough. It's just not going to happen. You have to eat more calories than you're burning or your body's not going to build." — Sal (18:56)

• On Glute-Quad Imbalances:

  "It could be a very subtle variation in your mechanics that puts you, like, more front anterior focused and… not recognizable a lot of times..." — Justin (24:32)

Recommended Next Steps / Resources

• Glute Masterclass:
  The hosts promote a free, in-depth "Build Your Butt" video masterclass by Adam and top trainer Corrine, offering visual and step-by-step guidance on everything discussed.

  "Go to mapsbooty.com — you can watch the free Build Your Butt masterclass." — Sal (27:20)

Recommended Glute-Building Routine (from the Episode)

• Main Exercises:

  • Barbell Squats (and variations)
  • Deadlifts (conventional, sumo, stiff-legged)
  • Hip Thrusts

• Weekly Split Example:

  • Day 1: Hip Thrust Focus
  • Day 2: Squat Focus
  • Day 3: Deadlift Focus

• Key Principles:

  • Lift heavy
  • Long rest periods (2-3+ min)
  • Focus on muscle connection
  • Be in a calorie surplus, hit protein and carbs

Timestamps for Major Segments

• Wrong Exercises & Main Lifts vs. Volume Builders: 03:36 – 09:47
• Lifting Heavy, Rest Periods & Anaerobic Training: 09:48 – 16:01
• Calorie Surplus & Nutrition Mindset: 17:15 – 21:38
• Muscle Activation, Squats vs. Hip Thrusts, Quad Dominance: 23:28 – 27:20
• Reference to Free Butt Masterclass: 27:20

Final Takeaways

• Simplicity and consistency with foundational strength exercises is the proven path to glute growth.
• Lifting heavy (with adequate rest) and eating above maintenance are non-negotiable.
• Adopt a focused approach: Pick a muscle-building phase, eat in surplus, train hard, then lean out.
• If you struggle to “feel” your glutes, adjust exercise selection and invest time in building that connection.

For more: Watch the free masterclass at mapsbooty.com