Today
25m 30s
In this episode the guys break down exactly how to build the glutes, quads, and shoulders that women actually want — covering why you should train your priority body part first in the workout, how to shift volume away from other areas rather than just piling on more, why getting stronger in the big compound lifts like hip thrusts, squats, and overhead press is what actually builds muscle, why you have to eat in a surplus to build anything, and why balance still matters even when you're focused.
MAPS Upper Lower: https://mapsupperlower.com
Code: LAUNCH for 40% off. Women's blueprint included — emphasizes lower body, glutes and delts. Four day split, workout videos, exercise demos, coaching videos and live coaching with Cole.
SPONSORS
Rho Nutrition (liposomal creatine, NAD+ and Glutathione): https://www.rhonutrition.com/discount/MINDPUMP
Code: MINDPUMP for 20% off everything. Liposomal technology for actual absorption — discussed on air for gut-friendly creatine.
LINKS
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
0:00 - Intro
2:01 - How to build glutes, quads, and shoulders — the body women actually want
6:34 - Step 1: Prioritize the body part — train it first in every workout
11:10 - Why building delts gives women the arm and waist look they're actually after
12:48 - Step 2: Shift the volume — don't add more, trade it
15:38 - Step 3: Getting stronger is the key — compound lifts beat the burn every time
19:34 - Why female powerlifters have the best glutes in any gym
19:50 - Step 4: Eat to gain — you cannot build if you're always in a deficit
23:25 - Step 5: Still need balance — don't ignore everything else