# 2945: How to Actually Build Your Glutes: The Exact Diet and Training Blueprint

Page: https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2945-how-to-actually-build-your-glutes-the-exact-diet-and-training-blueprint
Text version: https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2945-how-to-actually-build-your-glutes-the-exact-diet-and-training-blueprint.md
Podcast: [Mind Pump: Raw Fitness Truth](https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363)
Published: 2026-09-14T00:00:00+00:00
Episode link: https://mindpump.libsyn.com/2945-how-to-actually-build-your-glutes-the-exact-diet-and-training-blueprint
Audio file: https://traffic.libsyn.com/secure/mindpump/2945_Spotify_Final..mp3?dest-id=248504
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/mind-pump-raw-fitness-truth-320363/episodes/2945-how-to-actually-build-your-glutes-the-exact-diet-and-training-blueprint
Duration seconds: 2213

## Resource

mapsabsandbutt.com use code LAUNCH for 40% off BONUS: If you buy MAPS Abs & Butt - on the next page you get to pick Muscle Mommy 15 or Muscle Mommy for free. Your Choice. INCLUDED: The Butt Building Diet Guide & Women's Supplement Guide & At-Home Version (Dumbbells only) You want round, full glutes and a tight waist. So why is what you're currently doing making neither happen? In this episode of Mind Pump Show, Sal, Adam, and Justin tear apart the most common mistakes women make when trying to build their glutes, starting with the big one: eating 1,200 calories and calling it a fitness plan. Spoiler, your glutes cannot grow on blueprints alone. You need the actual building materials. 0:24 Episode overview: building round glutes 1:15 MAPS Abs and Butt launch offer 1:30 Mind Pump merch store plug 1:49 The core facts about glute growth 2:14 Common avatar: chronic undereating 4:47 Why excess cardio kills glute gains 7:59 Wrong exercises: kickbacks vs. compound lifts 9:22 How to strength train properly: sets and rest 10:39 Quad dominance and programming fixes 18:27 Optimal protein for muscle building 20:31 The build, feed, reveal framework and Q&A 23:56 Best carb and fat sources for building

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/mind-pump-raw-fitness-truth-320363/episodes/2945-how-to-actually-build-your-glutes-the-exact-diet-and-training-blueprint/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2945-how-to-actually-build-your-glutes-the-exact-diet-and-training-blueprint.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.