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

Sal, Adam, and Justin break down the most common mistakes women make when trying to build glutes. Chronic undereating and excessive cardio sabotage muscle growth, while improper exercise selection (kickbacks instead of heavy compounds) and quad-dominant movement patterns further hinder results. The episode outlines a practical framework—Build, Feed, Reveal—that prioritizes progressive overload, adequate protein and nutrient timing, and a final fat-loss phase to uncover the muscle built.