Lift and Gain an Inch Around Your Butt in 60 Days! | Mind Pump 2753

December 19, 2025 1h 6m

Mind Pump Show

Key Takeaway

To build your glutes effectively, you need three key elements: proper workout programming (hip thrusts, Romanian deadlifts, squats), a caloric surplus of 300-500 calories above maintenance, and hitting your protein target daily. The biggest mistake? Trying to build muscle while simultaneously losing fat or adding too much cardio. Pick one goal for 60 days and commit fully - building muscle now makes getting leaner easier later.

Episode Overview

This episode provides a comprehensive 60-day plan to add an inch to your glutes through strategic strength training and nutrition. The hosts emphasize the importance of eating in a caloric surplus, avoiding excessive cardio, and focusing on compound movements that effectively target the glutes while allowing adequate recovery.

Key Insights

Building Muscle Requires Eating More, Not Less

The most common mistake people make when trying to build their glutes is not eating enough calories. Even with perfect workout programming, you won't build muscle if you're in a caloric deficit. You need to eat 300-500 calories above your maintenance level and hit your protein target consistently.

Minimal Training Volume Produces Better Results

More is not better when building muscle. Focus on 3-4 key exercises per workout, three days per week, rather than adding excessive volume or daily cardio. Your body needs adequate recovery to build muscle, and overtraining prevents adaptation.

Strength Gains Are the Best Progress Indicator

If you're adding weight to the bar over 60 days - especially 30+ pounds on your main lifts - your glutes are growing. Don't rely solely on the scale, as muscle is denser than fat and you may gain weight while looking better.

The Scale Doesn't Tell the Whole Story

A lean, strong trainer weighing 130 pounds can look smaller and more toned than someone at 100 pounds with less muscle. Muscle takes up less space and gives shape to your body, so scale weight is a poor measure of progress when building muscle.

Notable Quotes

"The glutes are one of your prime movers, one of the biggest muscles on your body. And so, the potential for it to develop and grow is is far greater than somebody's biceps."

— Host

"If you don't need materials, it's tough because um most of the time the the girl that comes to you that wants to build her butt is also want to simultaneously shrink her waist."

— Host

"You want to add an inch to your butt and get it to lift in 60 days. You need to focus on building. If you try to build and lose at the same time in 60 days, you might get a little bit of each, but you're not going to get a lot of the building."

— Host

"Hip thrust you can load and it's very targeted. You can feel it. my one of my favorite movements, especially with a client who struggles to feel glutes in their other glute exercises."

— Host

Action Items

1
Follow the 3-Day Glute-Focused Workout Split
Day 1: Hip thrusts (8-10 reps) and Romanian deadlifts. Day 2: Barbell squats (10 reps) and Bulgarian split squats. Day 3: Sumo deadlifts. Take a day off between workouts. Add only 1-2 exercises for other body parts per workout to avoid overtraining.
2
Eat in a Caloric Surplus with Adequate Protein
Consume 300-500 calories above your maintenance level daily. Hit your target body weight in grams of protein every single day. This is non-negotiable for muscle growth - without surplus calories, you won't build muscle even with perfect training.
3
Track Strength Gains, Not Just Body Weight
Focus on adding weight to the bar over 60 days. Aim to add 30+ pounds to at least one of your main lifts. If the scale number bothers you, don't weigh yourself - use strength progress and measurements instead.
4
Eliminate Excessive Cardio and Volume
Cut out daily cardio sessions and extra workouts. More training is not better - your muscles grow during recovery, not during workouts. Stick to the prescribed exercises only and resist the urge to add more.