Mind Pump: Raw Fitness Truth

2753: Lift and Gain an Inch Around Your Butt in 60 Days!

December 19, 2025

Key Takeaways Copied to clipboard!

  • To gain an inch around your butt in 60 days, the primary focus must be on a calorie surplus, hitting protein targets, and consistent strength training, prioritizing building over simultaneous fat loss. 
  • The glutes are one of the largest muscles, offering greater potential for development than smaller muscles like the biceps, and building them is crucial for athletic performance and back health. 
  • When attempting to build muscle, especially the glutes, avoid excessive cardio and adding this focused routine to an already high-volume program, as minimal, prioritized training yields better results. 
  • The focus for long-term health and aesthetics should remain on fundamental principles (strength, sleep, libido, diet) rather than constantly chasing the newest, most cutting-edge fitness information. 
  • Heritage pork from sources like Butcher Box offers superior flavor and nutritional benefits (like higher omega-3s) compared to conventionally raised pork due to different genetics and farming practices. 
  • Bouncing between different training programs (like MAPS Anabolic, Muscle Mommy 15, or Suspension) is acceptable and even encouraged if it is the only way to maintain consistency based on individual circumstances. 

Segments

Butt Building Nutrition Focus
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(00:05:06)
  • Key Takeaway: Building a butt requires eating in a calorie surplus, even if the simultaneous goal is a smaller waist.
  • Summary: Muscle growth, including the glutes, necessitates consuming calories above maintenance levels; attempting to build while dieting often results in stalled or no muscle gain. Focusing on building first makes subsequent fat loss easier due to an increased metabolic rate. If strength is not increasing, the primary nutritional issue is likely insufficient calorie intake above maintenance (300-500 calories surplus).
Glute Building Workout Protocol
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(00:12:33)
  • Key Takeaway: A three-day-a-week glute routine prioritizing heavy compound movements like hip thrusts, squats, and deadlifts is prescribed for significant growth.
  • Summary: Workout Day 1 focuses on Hip Thrusts (8-10 reps) and Romanian Deadlifts; Day 2 uses Barbell Squats and Bulgarian Split Squats; Day 3 is dedicated to conventional or sumo Deadlifts. These glute-focused exercises should be performed with adequate rest between sessions, and only minimal, non-glute volume should be added on off-days to maximize recovery and targeted growth.
Avoiding Progress Stalls
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(00:19:01)
  • Key Takeaway: If strength is not increasing during the 60-day building phase, the issue lies in one of three areas: insufficient calorie surplus, inadequate protein intake, or overtraining/doing too much volume.
  • Summary: Progress stalls when the body lacks the necessary fuel (calories) or building blocks (protein) for muscle repair and growth. Overtraining, often by adding excessive cardio or bolting the routine onto existing high-volume programs, prevents adaptation. Consistency in hitting protein goals and maintaining the prescribed surplus are the cornerstones for guaranteed results.
Warning on Sextortion Scams
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(00:19:36)
  • Key Takeaway: Online scammers are increasingly using social engineering to target teens, build trust, obtain compromising photos, and then extort money.
  • Summary: Scammers scour public social media to gather personal details, posing as peers to initiate flirtatious contact and trade photos. The threat of public exposure leads to severe distress, sometimes resulting in suicide, making open communication with parents crucial. Parents should advise children never to send compromising photos via text and assure them that parental judgment will not follow disclosure.
Pornography Awareness and Consumption Trends
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(00:26:59)
  • Key Takeaway: Societal awareness regarding the damage caused by pornography is increasing, evidenced by reports of massive viewer loss on major platforms.
  • Summary: Humans tend to process enjoyable activities by magnifying one value (like pleasure) while ignoring others (like connection or health), leading to processed versions of activities like sex (pornography) and food (processed sugar). Consumption of highly concentrated, addictive substances or media at a young age is far more detrimental to adult development than consumption later in life.
Food Engineering and Sugar Impact
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(00:30:40)
  • Key Takeaway: Modern food engineering has concentrated natural palatability factors (sugar, salt, fat) to levels unattainable in nature, profoundly affecting the brain, especially in children.
  • Summary: Natural sugar sources like fruit or sugarcane contain fiber and require significant effort to consume in large quantities, unlike processed sugar in a single soda can. This engineered hyper-palatability acts like cocaine on the brain, and consistently rewarding children with it alters their behavior and development. Sticking to whole foods naturally limits intake of these hyper-palatable, engineered substances.
Manuka Honey Benefits (MGO)
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(00:43:53)
  • Key Takeaway: Manuka honey, particularly high in MGO (Methylglyoxal), possesses potent antibacterial properties capable of fighting antibiotic-resistant bacteria and aiding wound healing.
  • Summary: MGO activity protects against H. pylori, potentially preventing gastric ulcers, and is beneficial for oral health by reducing plaque and gingivitis. Unlike processed sugar, MGO is antibacterial, making honey protective for teeth when consumed. It is also noted for reducing inflammation and supporting digestive health when consumed post-workout.
Tips for Aspiring Personal Trainers
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(00:45:49)
  • Key Takeaway: For trainers, the most valuable learning comes from studying how experienced coaches communicate answers and coach clients through resistance, not just knowing the correct baseline advice.
  • Summary: A good trainer’s value lies in their ability to communicate advice effectively to gain client buy-in and coach them through the process, ensuring adherence. The core principles of fitness (training, protein, recovery) are often the same, but the delivery dictates success. Aspiring trainers should actively test their knowledge by pausing the podcast Q&A segments to formulate their own answers before hearing the expert response.
Reaching the Average Person
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(00:50:51)
  • Key Takeaway: The primary focus should be on effectively reaching and serving the average person who has not yet integrated fitness into their life, rather than solely catering to fitness fanatics.
  • Summary: New gyms often just pull members from existing competitors, failing to reach the broader, untouched population segment. The speaker’s attitude, inspired by companies like Curves, prioritizes helping the average person make fitness a sustainable part of their life. Even fitness fanatics benefit from focusing on these core, applicable principles rather than getting lost in niche details.
Butcher Box Heritage Pork Quality
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(00:54:07)
  • Key Takeaway: Heritage pork ribs are demonstrably superior in flavor and texture to standard grocery store ribs due to higher intramuscular fat (marbling) and better nutritional profiles from traditional farming.
  • Summary: The Mind Pump box from Butcher Box features cuts like ribs, tri-tip, and chicken nuggets, which are highly popular among the hosts. Heritage breeds (like Berkshire or Red Wattle) are preserved older varieties raised with different nutrition and farming practices than modern hybrid breeds. This results in pork that is tastier, more complex, and contains higher levels of beneficial fats like omega-3s.
Barbell Row Alternatives for Youth
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(00:59:39)
  • Key Takeaway: For a 10-year-old struggling with barbell row mechanics, the single-arm dumbbell row with support is the most fundamental replacement to teach proper scapular retraction.
  • Summary: The barbell row is difficult because it requires maintaining a bent-over position while coordinating the pull. Alternatives include seated cable rows, one-arm dumbbell rows (with the hand or elbow supported on a bench), or T-bar rows. The key mechanic to teach is pulling the shoulder blades back and down, avoiding shrugging or letting the scapula remain protracted forward during the movement.
Aesthetics Following Foundational Health
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(01:01:38)
  • Key Takeaway: Aesthetics are a natural consequence that follows consistent focus on foundational health metrics like strength, sleep, and libido, and should not be chased separately.
  • Summary: If strength, sleep, and libido are improving, the aesthetics will eventually follow without needing a dedicated aesthetic-only phase. The listener should avoid stopping their foundational work just before seeing visual results, similar to stopping just short of finding treasure. If aesthetics lag, tightening up the diet, especially consistent protein intake and whole foods consumption, can be the next layer of focus.
Full-Spectrum CBD Efficacy
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(01:04:20)
  • Key Takeaway: Full-spectrum CBD remains beneficial for enhancing the body’s natural endocannabinoid system, helping with sleep, anxiety, and inflammation, despite an initial period of overhyping.
  • Summary: The initial period where CBD was marketed for everything (like soap or shoes) has passed, leading to a more realistic view of its value. CBD is not psychoactive but enhances the effects of the body’s naturally produced endocannabinoids. Consistent use can lead to general feelings of wellness, aiding specific issues like poor sleep, which one host is currently using it for.
Program Hopping Encouraged by Circumstance
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(01:05:59)
  • Key Takeaway: Bouncing between different structured programs (like MAPS Anabolic, Muscle Mommy 15, or Suspension) is encouraged if it is the only way to ensure consistent training based on time or location constraints.
  • Summary: While following one program perfectly is ideal in a theoretical world, real-life circumstances dictate flexibility. If a person must use a shorter program like Muscle Mommy 15 due to time constraints or a suspension trainer due to training from home, this flexibility is superior to skipping workouts entirely. Consistency achieved through program adaptation is the ultimate goal.