007 Building a Butt in Only 11 Minutes!

Tune into this succinct 11-minute episode where we delve into Rob's four major tenets of effective glute building. Despite the brief run time, this episode is densely packed with actionable advice and expert insights to help you sculpt stronger, fuller glutes. Rob lays out each principle clearly, including one crucial, often-overlooked element essential for developing this powerful muscle group.

Whether you're a fitness enthusiast aiming to enhance your workout routine or someone new to fitness looking to shape up, this concise episode provides valuable tips and knowledge to assist you in your butt-building journey. Don’t miss out on these game-changing insights that can help you optimize your workouts and achieve your fitness goals more effectively!

Send us a voice note, check out show notes and more at our site: https://www.fitnessfiasco.com/

Host Mike - https://www.instagram.com/mikeosunafitness/

Host Erik - https://www.instagram.com/erikbustillo/

Host Rob - https://twitter.com/RobStrength

The Fitness Fiasco Podcast provides general information on health, wellness, and fitness and should not be regarded as professional medical advice, treatment, or diagnosis. No doctor/patient relationship is established through this podcast. Listeners are responsible for their use of any information or resources shared in this podcast or associated materials. This podcast's content should not supplant consultations with qualified health care professionals concerning any existing medical conditions. It is crucial for listeners to avoid disregarding or delaying professional medical advice based on the information provided in the podcast. Remember to consult your health care provider for personalized guidance on your health and wellness journey.

Transcript

SPEAKER_01 0:00

In a complete program, you're gonna want to have both, right? You're gonna need to have heavy for that rel for the impact that it does on your entire muscle skeletal system, and then you're also going to have stuff to failure.

SPEAKER_02 0:29

Alright. I've gotten this question multiple times, and I think both of you guys can knock this out of the park. And I'm gonna take plenty of notes here, too. Building a butt. Are there specific exercises that someone should do? Uh oftentimes it's it's women who might ask, but I think it's important for guys too.

SPEAKER_01 0:48

Do not discriminate against the male booty.

SPEAKER_02 0:50

No, definitely not. Coming from a guy that has a huge booty. But yeah, so building a butt.

SPEAKER_01 0:56

Which brings me to my first point. If you want the best butt, you you gotta pick the right parents. Right? That's your genetics are gonna play a role. But besides that, I do have a little framework that I've adopted over the years. Definitely have borrowed from a lot of the experts in the field on this one. Um I let me pull up my program here just to make sure I'm remembering everything correctly because I do love making the booty program and I want to make sure I got my titles correct. Um, this is adopted, I think these titles were from Brett Contreras, who's known as the glute guy. Um, I have definitely adopted some of his stuff, at least inadvertently and intentionally over the years, because it works, right? It is exercise science. There is a science to stuff, certain things, certain things work. Um, and when I put together a glute program, so like say we're we're doing, first of all, it's not just gonna be glutes, it's gonna be total body because no one needs to only train their glutes, their butt, right? They need to it needs to be total body glute focus. So if you're buying a program that just is glutes and nothing else, and that's gonna be your only workout program, I would say probably look somewhere else, right? Because you want to make sure that your workout does focus on total body. Um, almost you know, 99.9% of the population, every workout they do should be total body focus, right? I don't, you know, bodybuilding stuff is is personal, but it doesn't really apply to most people, but that's a separate conversation. So when I'm putting together a a booty program, I have really four kinds of um classifications of exercise that I alternate. There are the heavy eccentric exercises, which um I believe a common term for them are gonna be stretchers, stretcher exercises. That's your your squats, your lunges, your Romanian deadlifts. Those are generally gonna be the cornerstone. So it's gonna be an exercise like a back squat once a week. You're gonna be doing a heavy back squat and it's and it's stretchers because there's the heavy loaded eccentric. And the key there is gonna be load. So it's not so much the the stretching that I'm I'm going for as much as I want to have an exercise that you can load the glutes up, right? Because heavy load is what's gonna be responsible for building a lot of the tissue. It's gonna cause that muscle damage that's gonna then force you to build it back up and make it stronger. It's very tough to get big without heavy loading, right? That I think you know that's that's an important point that a lot of people don't get, is you're not gonna get bigger muscles unless you lift heavy.

SPEAKER_00 3:16

Right. You have to create some sort of tension in order for it to adapt.

SPEAKER_01 3:18

Correct. Like even the like the lighter weight, high rep stuff, not the not the like endurance-y type stuff, but the like bodybuilding, you know, 10 sets of 10 type deal, that's change that to 10 sets of three and go heavier, and you might see some different results, right? There, there's there's some fun stuff out there. And I mean, look at look at how heavy Ronnie Coleman lifted. So heavy loading relative to you.

SPEAKER_00 3:40

So that's where I have have just the best part about that now is it's become very popular, especially amongst the women, where they're understanding why we're programming five sets of three or five three one or in that rep range as opposed to what they used to believe, which is I just want to tone and they want to go lightweight, heavy volume, right? So but now you see these girls almost like one rep maxing at whether it's U-Fit or CrossFit gym, it's their understanding, at least knowing what they have to do. Maybe they don't have the the understanding of physiological outside of it, but in order for them to lift heavy weight so they could create that adaptation.

SPEAKER_01 4:13

Correct, correct. Which is which is awesome. Gotta love it because there's a lot of other benefits there, especially when it comes to like bone health later in life and preventing osteoporosis. Lifting heavy is incredibly important. Lifting heavy safely, I you know, should add. Don't just throw heavyweight on there and and collapse.

SPEAKER_02 4:27

But now, is it is it do you have to lift heavy or and or is just getting close to failure good enough?

SPEAKER_01 4:37

That's a that's a really good point. And you can there are there are going to be so I would say it it does in a complete program, you're gonna want to have both, right? You're gonna need to have heavy for that rel for the impacts that it does on your entire muscle skeletal system, and then you're also going to have stuff to failure, ballistic exercises, stuff like squat jumps, lunges, that are gonna be similar in terms of the movement patterns, but they're gonna be unloaded and it's gonna be ballistic. Ballistic generally means jumping, right? Similar to plymetric, if you've seen that term thrown around, most people call stuff plymetrics, they're not plymetrics, they're actually ballistics, but that's just semantics of definitions. Um, so so stuff like like box jumps, lunge jumps, um squat jumps, if I didn't say that already, like clap push-ups, medicine ball throws, those are Olympic lifts, are all ballistic exercises. And the key there is high speed, and high speed, higher rep does a whole lot of good work on building up your muscle tissue. Right. So that'd be my next category that I have. And those are gonna generally be assistives.

SPEAKER_00 5:42

If I could cut you off there for a second, just with Eric for your question, what Rob was uh describing, you know, if you read any of Bran Schoenfeld's work, he discusses the three principles of hypertrophy and being mechanical tension, muscle damage, and metabolic stress, which uh differentiates by rep range and also the load that's on the bar. So uh the two primary ones that have shown to increase significant hypertrophy and strength is uh uh mechanical tension, which is what we were talking about, heavyweight, low reps, and then muscle damage, which is in that 8 to 12 rep range, very close to failure. You don't necessarily have to hit failure. The least one that they saw was metabolic stress. So that's like you're looking at the 15 to 30 rep range, and what Rob said is you want to have all of them in your program. Most of the though the the biggest two are the first and the second one, mechanical tension and muscle damage. If you have those two in your program, which most of us do have when we train our clients, is we have some form of mechanical tension to lead off the workout, and then we go into the muscle damage, jumping into that eight to twelve rep range. So I think those are two key factors that people should know.

SPEAKER_01 6:48

Very true. And I think that's one thing that that kind of I have it highlighted here is as stretcher ballistic pumper, it kind of combines some of those classic terms. I don't think ballistics and I don't think the ballistic aspect of there, that jumping aspect, gets enough kind of respect in its potential to induce hypertrophic changes, muscle mass increases on specific tissues. I think it's very like if you do heavy squats, like go like not so much bodybuilding folks, you just think if you're gonna do heavy squats, so you guys think like when's the last time you did five by five, and then you did five sets of ten squat jumps, how do your legs feel the next day?

SPEAKER_00 7:22

Yeah, gelatin.

SPEAKER_01 7:23

Yeah, freaking great, right? Right, yeah. They're sore, you feel like like you did work. And and I think that that the ballistic component, that jumping component, is a really potent stimulus for achieving some of that that tissue damage without necessarily load, right? You did the heavy load and now we go unloaded. So it's in my aspect is is let's do damage without additional load because we already took the effort on load. Yeah, now you can always add load.

SPEAKER_00 7:49

And look no further than football players, right? Football players, it's their asses look their asses look huge and and good, not because of the pants that they're wearing, it's because of the type of training that looks very similar to what you're describing.

SPEAKER_01 8:01

Correct, correct, correct. And you know, the my last two categories are are pumpers and activators, and those are your classic, you know, glute bridges. That's more just for for getting those tissues activated that some people might not have activated so that they can be you know more utilized during the the heavy the heavy stuff and the ballistics.

SPEAKER_00 8:19

Yeah, and I think that those movements there could be in the metabolic stress curve range, which is that 15 to 30 rep range where you could you know use a band or use a lightweight as a finisher, if you would, just to make sure that you're tapping into all three of those principles of hypertrophic.

SPEAKER_01 8:33

Yeah, so an example of one that I have we hit would do so you have heavy squats, right? There's your your heavy stretcher and doing that, and then you do another one, dumbbell RDLs. So you go one that's that's glute focused, one that's hamstring focused, and then we could do lateral lunges. You can do lateral lunges where instead of just you know staying in place, you're jumping back up, so to speak. So you lunge into it and you come all the way back up to standing. There is your your ballistic, right? You can load that up a little bit if you want a medicine ball on your chest, and then you can finish with with either isolated hamstrings or calves or or glute bridges, hip thrusts, whatever you want there to get that that metabolic damage in the in the higher rep range, right? Squats, you're you're hitting three to five if you can, six to eight if you're not as experienced. The dumbbell RDLs would be in that 10 to 12 range where you do see a lot of that damage, and then you can do the ballistic stuff in the in the 10 to 15 or even 20 range. Yeah, and that would be my basic framework.

SPEAKER_02 9:29

Awesome. So that's just like uh a lot of note-taking uh for everyone listening to to help build that booty, and again, it's not just for women, guys also benefit from this stuff too.

SPEAKER_00 9:40

Absolutely. You know, it comes and going back to the athlete side of it is booty building. I think it Breck and Terrace is helping doing that, and obviously some of these insta male athletic Instagrammers that have been doing these hip thrusters, um when you when you glute train, it's gotten the bad rap when you use the word booty because they think it's for a female, but glute training it's you know the biggest muscle group in our body, the most powerful. So although I never thought about glute training when I was playing football. Now I my my terminology has changed, but I still kind of train the same and it just benefits my booty. It just so happens that I have a you know a nice round booty, but because my whole goal is to squat 500 pounds and it's just that's what the muscle that it targets.

SPEAKER_01 10:21

Yeah, and it's you know, you're train and it's for for sports, and it should carry over too to the to the booty program, it's it's movements, not muscles. Yeah, right. So every movement every exercise you do should not just be glutes, right? You're training the movement that the hips are in that the the m muscles of your posterior chain are in charge of. So you're looking at hip extension, right? Right, you're which is sprinting, running, jumping. Right. That's that's what those muscles do. That's how you should be training for them.

SPEAKER_00 10:46

So the the easy answer here is if women train like football players, they'll get the booty they want. Simple enough.

SPEAKER_02 10:52

Basically, right? No, but yeah, awesome. And thank you guys for that. I think that that's uh that's super helpful.

SPEAKER_01 10:58

Awesome. Cheers.

SPEAKER_02 10:59

Rock and roll.

SPEAKER_01 11:01

Thank you for listening to this episode of the Fitness Fiasco podcast. You can find more information about the topics covered today and in any other episode on our website, fitnessfiasco.com. If you're looking to connect with our hosts, you can reach Eric on Instagram at Eric Bustill, that's E-R-I-K-U-S-T-I-L-L-O. Mike on Instagram at Mike Osuna Fitness, that's M-I-K-E-O-S-U-N-A-F-I-T-N-E-S S, and Rob on Twitter at Rob Strength