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The
Secret
To A
Great
Butt
4 TIPS TO GET STARTED…
The Secret To A Great Butt: 4 Tips To Get Started…
Without question the number 1 request I get today, is finding the best way to get a great
well-rounded backside. It is also the most misunderstood muscle group to develop.

A round, firm and shapely BUTT is attractive to

both men and women because it signifies strength
and good health. The glutes are among the largest
muscles of the human body and are powerful and
dynamic movers. They are responsible for much of
your hips movements from rotation to extension
and abduction…but most people don’t care about
any of that…most people just want their glutes to
look amazing! Anytime you involve the hips you are
likely involving the glutes so it seems like they
would be an easy muscle to train and grow.
Unfortunately this is not the case for a lot of people. Your
genetics do play a role in how easily you can
develop your glutes however MOST of the issues I see
today that involve glute training revolve around 4 key
factors. Most people miss these 4 factors, which is why
so many individuals have difficulty building their butt.

FOLLOW THESE 4 STEPS TO GET STARTED

ON AN AMAZING AND SHAPELY BUTT.

FOR A FULL EXPLANATION OF

MUSCLE ADAPTATION AND
HOW IT WORKS…

CLICK HERE
Factor number 1:
Not doing the right exercises (There Is A Right Way)
ALMOST every single time I see a new “butt building’ program advertised to women I cringe. Most of them
are EXTREMELLY ineffective for a few key reasons but the main reason is that they DO NOT use the
most effective exercises. They typically don’t include the most powerful butt building exercises known to
trainers and coaches worldwide like the barbell squat, the deadlift, lunges, good mornings and hip thrusts.
Instead they prescribe exercises like donkey kick backs and leg abduction exercises. Its not that these
exercises are bad per se…they definitely have their place (keep reading. I explain when..)but they are
completely inferior when they are compared to even just simple barbell squats. Not all exercise is creat-
ed equal…some build muscle faster and more effectively than others and if your goal is to build round glu-
tes they should make up the bulk of your butt workout. Barbell squats, deadlifts, lunges, good mornings,
and hip thrusts are considered some of the greatest strength builders by powerlifters, bodybuilders and
athletes for good reason…they work exceptionally well at building strength and muscle. If you are NOT doing those
exercises weekly and you want to build your butt you will have a long hard and frustrated road ahead of you.
Factor number 2:
Not lifting heavy (Learn To Get A Great Butt The
Right Way)
A long time ago a horrible myth emerged that did more damage to proper training methodology for women than
almost any other factor. Women were told that lifting heavy weights would build a bulky looking body while lift-
ing light weights for super high reps would build a toned and sculpted body. NOTHING could be further from
the truth!!! It is very true that heavy weights builds more muscle and it builds muscle faster but this is a GOOD
thing. Do you want to workout for months and months with little results? Of course not and since your goal is to
DEVELOP your butt its logical to do it in the most effective way possible which is with HEAVY WEIGHTS. You
see your muscles are primarily made up of two types of muscle fibers…type 1 (slow twitch) and type 2 (fast twitch).
The slow twitch muscle fibers are very good at endurance. They are low force and low speed but they have a large
“gas tank.” Think long distance runner. These muscle fiber types adapt to training by becoming more efficient and
part of this adaptation means they do their best to NOT grow and build. Bigger muscle fibers means more calories
burned and since low force long duration exercise doesn’t require much strength they tend to not grow that much.
This is why when you train with high reps you notice improvements in endurance with very little visible changes.

On the other hand fast twitch muscle fibers have an incredible capacity for visible change. That is because
these fibers are responsible for high force production and strength….think a sprinter. Due to their role as
the fast force producers they adapt to the right training by becoming BIGGER. Train with heavy weights and
you will see visible changes MUCH faster. Side note…because these fibers grow they also burn more cal-
ories. Train with heavy weight and you get a fuller and rounder butt along with a faster metabolism.

In other words if your goal is to build a butt then focus on the muscle fibers that actually grow. Train with
heavy weight and stay within the 6-15 reps range.

FOR A FULL EXPLANATION OF MUSCLE ADAPTATION AND

HOW IT WORKS…

CLICK HERE
Factor number 3:
hitting the glutes frequently enough (Frequency
Matters)
Study after study is demonstrating that frequency of training is a much more important factor than we had
previously believed it to be. We have been told to hit a muscle hard and long but then to leave it alone for
a full week to allow it to recover so that it has time to grow. Although there is some truth in that belief its
been applied all wrong. Yes you need to allow for recovery but recovery does not equal ADAPTATION aka
muscle growth. When you train a muscle with sufficient intensity you create a small amount of damage. The
body aims to repair said damage and overcompensate aka ADAPT so that next time the same movements
with the same weight and intensity don’t produce the same damage. The problem arises when we confuse
recovery with adaptation. They are two different things!! Yes damage causes adaptation to take place but the
adaptation process is ever going and studies will show that after about 48-72 hours without more training
the body adapts by stopping the muscle building process and even starts to REVERSE it. In fact studies show the
muscle-building signal as measured through protein synthesis PEAKING at 48 hours but then dropping sharply after.

ADAPTATION is the name of the game…its what we want to happen and its what we should target with
our training. In the case of building the butt we want the body to ADAPT to the right exercises and loads by
building bigger and stronger glutes. This process happens much more effectively when we increase the fre-
quency of training. This does not mean we need to train long and hard every time…in fact that may be
counter productive as the body has a limited ability to recover from damage. Instead take your current
total volume and simply divide it by three days a week. In other words if you train your glutes once a week with 3 exer-
cises for 5 sets each for a total of 15 sets simply take that and divide it between three days and do 3 sets of one exercise
3 days a week. This is vastly superior in muscle building
terms for most people.
Factor number 4:
recruitment patterns (Do The Exercise Correctly)
One of the MOST frustrating things is when a client does all of the above right yet they still don’t get the results
they want. They squat, deadlift, lunge, hip thrust and good morning with heavy weight and they train with the
right frequency yet their glutes don’t change. Instead they build great quads and hamstrings, which make them,
even more irritated!! The issue here is hard to see but simple to fix. These people have a poor recruitment pattern
and when they do those awesome exercises their quads and hamstrings do most of the movement…so although
they are doing the right things their body isn’t “firing” in a way that is sending the ADAPT signal to their glutes.

Your body doesn’t really understand it when you do an exercise and say “build this muscle.” It truly only un-
derstands movement and this is a good thing. This is beneficial to keep you functioning when you have
an injury. Most movements involve many different muscles and if one muscle is weak or injured the
other muscles work together to do the job. Your body also LEARNS patterns and these patterns become
our default when we do move or exercise. If your body learned to use the quads and hamstrings more
than the glutes when doing exercises then those are the muscles that will build the most. Its that simple.

To remedy this you must first teach the body a new and more favorablerecruitment for your goals…you lit-
erally need to connect to your glutes better so that when you do squat, deadlift, lunge etc the butt gets
the brunt of the muscle building signal and responds…fast. To do this you must learn how to prime the
glutes before your workout. Priming gets the central nervous system to change how it fires so that more of
an emphasis can be placed on the muscles of the butt. Think of priming as an advanced way to warm up.

Here is where those less than ideal exercises I talked about early In this article come in handy. Doing
simple movements like donkey kick backs and leg abduction for isolated high reps with a special focus on
the “squeeze” gets your butt to connect. Do these for 5-10 minutes with targeted intention to feel those
muscles before your workout and over a short period of time you will see results happen at a much quicker pace.

If you follow the advice listed in this article the vast majority of you will have no problem with building your butt. In
fact in my 20 years of training people I have yet to meet anyone who truly has a butt that wont respond to training.
Sal Di Stefano
Sal was 14 years old when he touched his first weight and from that moment he was hooked. Grow-
ing up asthmatic, frequently sick and painfully skinny, Sal saw weightlifting as a way to change his body
and his self-image. In the beginning, Sal’s body responded quickly to his training but then his gains slowed
and eventually stopped altogether. Not one to give up easily, Sal began reading every muscle building
publication he could get his hands on to find ways to bust through his plateau. He read Arnold’s Encyclopedia
of Bodybuilding, Mentzer’s Heavy Duty, Kubrick’s Dinosaur Training, and every muscle magazine he could find;

Weider’s Muscle and Fitness, Flex, Iron Man and even Mus-
cle Media 2000. Each time he read about a new technique or
methodology he would test it out in the gym. At age 18 his
passion for the art and science of resistance training was so
consuming that he decided to make it his profession and
become a personal trainer. By 19 he was manag-
ing health clubs and by 22 he owned his own gym.
After 17 years as a persona trainer he has dedicated
himself to bringing science and TRUTH to the fitness in-
dustry. Sal is co-founder and highly instrumental in the
creation of a revolutionary muscle development system
know as:Muscular Adaptation Programming Systems or
MAPS. FIND OUT MORE HERE

Take a peek at our YouTube video showing some BUTT

exercises just click HERE
Copyright © 2017 by Mind Pump Media LLC.
All Rights Reserved

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