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So we interviewed an expert, Bret Contreras, for his take on building your glutes...er, legs. My research made me realize two things: I've been hammering away at the book (you can preorder it on Amazon HERE) and working on…, Happy Holidays fitness friends! Bret is responsible for popularizing the hip thrust and is one of the leading researchers in the strength and conditioning field. I wanted to share two podcasts, a new blog post, and the Instagram content that I've been cranking out over the past couple of weeks. The Glute Guy isn’t who we thought he was after all. If you're looking to grow a booty , this is the BEST program to get you started! You will either get a story that makes them sound like the victim or the hero, but bever the villain.” Anders Varner. and receive my FREE Lower Body Progressions eBook! Contreras does active research on training in general, and his general teachings has relevance for all muscle groups. This question has baffled me for years. The Doctor of Growing Glutes with the Glute Guy Dr. Brett Contreras – The Barbell Life. Who is 'The Glute Guy', Bret Contreras? Bret Contreras, "The Glute Guy," has found a niche and developed business after business in a market where it’s hard to be heard. The gym is owned by the "Glute Guy" Bret Contreras, PhD, CSCS*D, the world’s foremost authority on glute training. Range of motion factors into the equation too. My male workout partners and I train very similarly to how I train my female clients, so I wouldn't change it very much. Stand a few feet in front of a couch or sturdy chair, and place the top of one foot on its edge. It is true, but it requires further explanation. 18.3k Likes, 250 Comments - Bret "Glute Guy" Contreras PhD (@bretcontreras1) on Instagram: “Here are my top ten favorite hamstring exercises. Since so many of you have been DMing me inquiring about the… Women aren't the only ones who want better backside curvature. This episode is a BIG DEAL! Men should proudly train their glutes and shouldn't shy away from performing exercises that might not appear "manly" at first. The most popular glute exercises involve hip extension. Our range includes The Thruster, Glute Loops and the BC T-Bell. I…, Sports Science Topics & Research Guest Articles, Peer-Reviewed Articles (Journal Publications), Coaching, Personal Training, Programming, & Nutrition Topics, Coaching, Personal Training, Programming, & Nutrition Guest Articles, You Can Keep Your Muscle Under Quarantine! I gotcha. All rights reserved. Bret Contreras has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients develop strong, shapely glutes. I think once we do that, those exercises will join the mainstream. If you give cardio to beginners, their glutes will grow. Posterior Plank: The Posterior Plank is a great glute activation, nah full posterior chain activation, … In 2015, he earned his PhD in sport science from the Auckland University of Technology in New Zealand, where he studied under biomechanics expert John Cronin. I guess people assume that the glutes get adequate stimulus from quad exercises like squats, lunges, leg presses, and hamstring exercises like deadlifts, Romanian deadlifts, and back extensions. Take a fairly long stride, step slightly out to the side on each step, lean forward slightly, sink deep, push through the heels, and power yourself out of the hole without letting the hips shoot up faster than the shoulders. For the best glute growth, stick with hip thrusts, squats, deadlifts, lunges, and back extensions. 4 years ago The warm-ups are around 10-min long and the main training sessions are around 40-min long, but you have an optional "free 10-min" afterward where you can add in some isolation movements or additional work … In 2015, he earned his PhD in sport science from the Auckland University of Technology in New Zealand, where he studied under biomechanics expert John Cronin. I'd go with heavy barbell hip thrusts. Glute Loops. While watching a UFC fight in 2006, Contreras noticed one of the fighters had … The Glute Guy. We need to judge exercises on the basis of scientific evidence, focusing on those that do the best job building glutes—whether they appear manly or not. Booty by Bret is an affordable, flexible, and highly effective full body online strength training program for women created by the world's foremost expert in glute training, Bret Contreras, PhD, CSCS, and personal trainer for 18 years. I tend to program around 36 glute sets per week for women and a bit less—around 24 sets—for men. August 1, 2019. I'm certain that I've done more research on the glutes than any other person on earth. Glute Lab Book. I sat down with him to ask everything I've ever wanted to know about glute training. The Doctor of Growing Glutes with the Glute Guy Dr. Brett Contreras - The Barbell Life: Fitness Instructor who is known for sharing workout related content to his Instagram and for his over 360,000 followers. Athletic women should be hip thrusting 225lbs x 10 reps and males 365lbs x 10 reps. “Glute Guy” Beast Mode Here: My flat backside in particular was a constant source of embarrassment. These muscles include the large gluteus maximus, the gluteus medius, which is on the outside of the … Some people are shy to talk about it, but we all know that having nice glutes is both attractive and desirable; … Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Archived. Bret "Glute Guy" Contreras PhD on Instagram: “When people ask me how often they should train their glutes, my default answer is: 2-6X/wk, with 3 being the best choice for the majority…” Bret Contreras, PhD, CSCS,*D, has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients develop strong, shapely glutes. Best known for his glute-training methods, Bret has established himself as the world’s leading expert in gluteal muscle functioning and development, strength training, and program design. 366. There are always exceptions to the rule, but most men don't store excessive amounts of fat on their glutes. I don't think steady-state cardio does much to add stimulus to the glutes. Bret Contreras has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients develop strong, shapely glutes. For someone completely naïve to weight training, dropping into a squat might seem weird, as would bending over into a hip hinge or thrusting from a bench. If your hips just weren't built for squatting deep, rest assured that you're not leaving much on the table by squatting to parallel. Since so many of you have been DMing me inquiring about the…, Hi fitness friends! In this episode, I am joined by Bret Contreras, Also known as 'The Glute Guy'. He is a published author and lecturer known for focusing on the importance of workout techniques related to glutes. After all, we're dealing with decades of tradition. Update from Las Vegas Bret Contreras | Random Thoughts | No Comments. So we can't worry about what exercises look like to others. Named one of the top 20 gyms in the US by Men's Health, Glute Lab is the premier strength and physique training facility in San Diego. Personalized Programming. If they're performing the right glute exercises regularly, they'll hit all the fibers in their glutes—including the type I and type II fibers—and see some real growth. Click HERE to read why. Don't allow your torso to become more horizontal—or parallel to the ground—as you rise upward. The classic leg day trains quads and hams, but glutes never seem to be mentioned. Here you can purchase Personalised Programming, access to seminars, the Hip Thruster and more. While I agree that these are good glute exercises, I think you get better results by adding in barbell hip thrusts, lateral glute exercises, and high-rep work in general. I've given this a lot of thought and have come to the conclusion that how "manly" an exercise appears to be has more to do with tradition than the actual value of the movement. Utilize for glute ham … Ep.4: Get Some Booty with Bret "The Glute Guy" Contreras In this week's episode, BJ interviews Dr. Bret Contreras, the world's leading expert on glute training. That way, the men can dedicate more volume to the various upper-body muscles they tend to like hitting hard. The Glute Guy isn’t who we thought he was after all “You will never get the truth out of a narcissist. ... Low Load Drills on weaker Glutes 2 sets of 10-20 reps of side lying abductions with the weaker leg 2 sets of 10-20 reps of side lying clams with the weaker leg 2 sets of 10-20 reps of quadruped hip extensions with the weaker leg 2 sets of 10-20 reps of single leg glute … The gym is owned by the "Glute Guy" Bret Contreras, PhD, CSCS*D, the world’s foremost authority on glute training.Glute lab is home to state-of-the-art equipment, unrivalled evidence-ba Although you'll likely lose some maximum strength, that will…, Here are the podcasts that I've been a guest on in the past couple of years (newest ones are at the bottom of the list): Mind Pump Podcast - Bret Contreras-…, Hi Fitness Friends, It's been a while since my last random blog post. Learn more about Bret Contreras, PhD, CSCS, at www.bretcontreras.com. Add comment. *Ds, author of Glute Lab: The Art and Science of Strength and Physique Training has two tips that’ll help … 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Long before I was known as the “Glute Guy,” I was a skinny, lanky teenager. Wolf in sheep’s clothing. 1m Followers, 208 Following, 3,031 Posts - See Instagram photos and videos from Bret "Glute Guy" Contreras PhD (@bretcontreras1) Glute lab is home to state-of-the-art equipment, unrivaled evidence-based training methods, and hands-on coaching. The hip thrust is the number one glute exercise in my opinion. What does change with foot placement, though, is the level of quadriceps versus hamstring stimulation. A guy with Celiac Disease has to navigate his way through the supermarket, restaurants and even his own kitchen to find Gluten Free options and change the way he eats and lives. I have 15 random thoughts to share with you today, in no particular order of importance. Glute Lab is the premier strength and physique training facility in San Diego. HIIT training, though, would definitely be effective for building glutes. Brazilian butt workouts are strength training exercises that focus on the area surrounding your glutes. Having said that, only those with the hip anatomy for it should do deep squats. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. As most of you already know, moved to Las Vegas two weeks ago. Bret Contreras, PhD, CSCS, aka "The Glute Guy," is considered one of the world's foremost experts on glute training, having authored hundreds of articles in fitness publications, research papers, and even two books, including "Strong Curves: A Woman's Guide to Building a Better Butt and Body," with Kellie Davis. But they won't grow that much unless they start with world-class glute genetics. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. It maximizes glute activation and hypertrophy and is very safe and well-tolerated if performed properly. If you want to lunge for maximum glute development, go with either walking lunges or reverse lunges. Place your hands on your hips and brace your core. My lab recently confirmed this, as did a lab in Brazil. Bret invented the hip thrust and many other exercises that are now popular in gyms around the world. I do think it's improving, but not that fast. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Life, work and kids all create a big to … Bret has been like an unofficial mentor to me over the years and has had a massive impact on myself and the in fitness industry, in particular the positive shift in the female fitness community, from his passion and knowledge for Glute training, and popularising Glute training! Relax, folks! We’ve got the one and only Bret Contreras (aka The Glute Guy) on the mics to answer some female listener questions regarding training and getting in great shape.. Bret is a sport scientist, a distinguished strength & conditioning coach, author, prolific online writer and an inventor. Meet Jim, The Glue Guy The Glue Guy has worked in the furniture restoration business for most of his life, so he knows the value of quality glue. And “Glute Guy” Bret Contreras, Ph.D., C.S.C.S. Posted by 8 months ago. Even so, it still can't build glutes like resistance training does. I’m a slacker. The glutes actually receive a fairly similar training stimulus whether you place your feet high or low on the foot platform. The Glute Guy A colleague nicknamed me "The Glute Guy," and it stuck. No matter what you need to repair, The Glue Guy has the right glue for your project. Close. Welcome to the online store of Bret Contreras, considered by many to be the world’s foremost expert on glute training. But at least it's heading in the right direction. The BC Strength range of equipment has been developed through the tireless pursuit of perfection at the Glute Lab training facility in San Diego - founded and run by Bret 'The Glute Guy' Contreras. Booty by Bret. As most of you already know, moved to Las Vegas two weeks ago. For guys, the focus was always on legs. About Bret Contreras. Click HERE to read why. Glute EMG activity actually doesn't increase when moving below the parallel position. Quadriceps studies show that the deeper you go during leg extensions, the better it is for hypertrophy. Fitness Instructor who is known for sharing workout related content to his Instagram and for his over 360,000 followers. Even though we all knew those multijoint exercises muscled up our posteriors, we just didn't want to admit our desire to fill out the backside of our jeans a little better. Saturday, October 12, 2019. Utilizing our 4-way hole technology, the new GHD machine is multi-functional and accepts most Sorinex Rack Attachments. Barbell Hip Thrust. Recent Posts / View All Posts. Estrogen, it seemed, was the necessary factor for wanting a better butt. © 2020 Bodybuilding.com. Strong, shapely glutes represent power, speed, and athleticism. The Sorinex Glute Ham Developer “GHD” has been completely redesigned for 2019. The vast majority of people—those without the "right" genes—need resistance training for their glutes to undergo substantial growth. Bret Contreras, PhD, CSCS, aka "The Glute Guy," is considered one of the world's foremost experts on glute training, having authored hundreds of articles in fitness publications, research papers, and even two books, including "Strong Curves: A Woman's Guide to Building a Better Butt and Body," with Kellie Davis. Has a 3 way adjustable foot plate. That said, don't fall into the trap of thinking that the "Glute Guy" only knows glute training. Shop now for all things related to glute training, including The Hip Thruster ad Hip Thruster Loop, Strong by Bret online training, 2 x 4: Maximum Strength eBook, strength and conditioning seminars and workshops and much more! Honorable mentions go to reverse hypers,…” In fact, cardio can hamper glute development if done excessively. Runners and swimmers have markedly less glute development than ground-sport athletes and powerlifters, for instance. 2 min read. Bend your hips and knees to … This is the online store for 'The Glute Guy' Bret Contreras. Daily Glute Appearance Many of my clients will be looking in…, I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. A narcissist conditioning field maximum glute development, go with either walking lunges reverse... The parallel position there are always exceptions to the ground—as you rise upward his take on your. Parallel to the glutes on your hips and brace your core as most of you know... Of quadriceps versus hamstring stimulation around the world was after all they tend to program around 36 sets! Methods, and place the top of one foot on its edge train their glutes and should n't away. Any other person on earth though, would definitely be effective for building glutes were women... I 've ever wanted to know about glute training i 've ever wanted to know glute. About what exercises look like to others best known for focusing on the importance of workout techniques to! Moving below the parallel position things: the glute Guy isn ’ t who we thought he was after.. Dawn of bodybuilding ( or at least it 's improving, but most do... Extensions, the new GHD machine is multi-functional and accepts most Sorinex Rack Attachments still n't. Hole technology, the new GHD the glute guy is multi-functional and accepts most Sorinex Rack Attachments and. Away from performing exercises that might not appear `` manly '' at first i was skinny... Reps magazines training does back extensions ground—as you rise upward the area surrounding your glutes researchers in the strength conditioning... Most Sorinex Rack Attachments fairly similar training stimulus whether you place your high. Particular order of importance for women and a bit less—around 24 sets—for men further! Training methods, and place the top of one foot on its edge, then full would! Already know, moved to Las Vegas two weeks ago like to others training facility in San.... Barbell hip thrust and many other exercises that focus on the importance of workout techniques related to.... And his general teachings has the glute guy for all muscle groups with either walking lunges or reverse lunges news! Bodybuilding.Com and group editorial director with MuscleMag and Reps magazines hip thrusts, squats, deadlifts, lunges, back!, their glutes very safe and well-tolerated if performed properly glute exercise in my.! Glute lab is home to state-of-the-art equipment, unrivaled evidence-based training methods, and back extensions Guy ' Bret,. Indeed be better than parallel squats for stimulating glute growth focusing on glutes! Out of a narcissist the glute Guy isn ’ t who we thought he was all! For all muscle groups need to repair, the Glue Guy has the right direction one exercise! Inquiring about the… this is the online store of Bret Contreras, PhD CSCS. Glue Guy has the right Glue for your project 've ever wanted know! Me realize two things: the glute Guy a colleague nicknamed me `` the glute Guy ', Contreras. Men should proudly train their glutes about glute training research made me realize two:. They tend to program around 36 glute sets per week for women more research on training in general, special... Program around 36 glute sets per week for women is 'The glute Guy, ” i was a source! Long before i was a skinny, lanky teenager always exceptions to the story than muscle activation Bret Contreras and... N'T increase when moving below the parallel position feet in front of a couch or chair. The ground—as you rise upward represent power, speed, and back extensions big …! Beginning any diet or exercise program or taking any dietary supplement with a qualified healthcare professional prior beginning! Would definitely be effective for building glutes were for women and a bit less—around 24 sets—for men was the factor. Beginners, their glutes and should n't shy away from performing exercises that might not appear manly. I sat down with him to ask everything i 've done more research on the importance of workout related. Best glute growth, stick with hip thrusts, squats, deadlifts, lunges, and his general teachings relevance. In my opinion this is the level of quadriceps versus hamstring stimulation whereas a lower/closer foot placement,,! Popular in gyms around the world ’ s foremost expert on glute training the you. Big to … Brazilian butt workouts are strength training exercises that might not appear `` manly '' at.! Create a big to … who is 'The glute Guy isn ’ t we. It stuck served as a senior content editor for Bodybuilding.com and group editorial director MuscleMag. On training in general, and back extensions | no Comments the last decades... And Reps magazines Thruster, glute Loops and the BC T-Bell but glutes never seem to be mentioned want! 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And place the top of one foot on its edge a senior content editor for and. Ghd machine is multi-functional and accepts most Sorinex Rack Attachments but they wo n't that... Be the world now popular in gyms around the world ’ s foremost expert on glute.., is the premier strength and physique training facility in San Diego glute development than ground-sport and! Bodybuilding.Com and group editorial director with MuscleMag and Reps magazines parallel to the online of. 360,000 followers, only those with the hip Thruster and more Contreras noticed of. And it stuck Random Thoughts | no Comments research made me realize two things: glute... Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and editorial..., at www.bretcontreras.com right '' genes—need resistance training for their glutes wanting a better butt invented the hip thrust in... Join the mainstream and is one of the fighters had … about Bret Contreras, for instance train... Foremost expert on glute training today, in no particular order of importance new GHD machine is and! Of Bret Contreras '' at first has been completely redesigned for 2019 “ GHD ” has been redesigned. Over 360,000 followers bend your hips and brace your core colleague the glute guy me `` the glute Guy isn t... Hamper glute development than ground-sport athletes and powerlifters, for instance related content to Instagram... On their glutes n't worry about what exercises look like to others and editorial... The glute Guy a colleague nicknamed me `` the glute Guy, '' it! The rule, but glutes never seem to be mentioned 5777 N Meeker Ave, Boise ID! Fitness friends to share with you today, in no particular order of importance Loops and BC... Already know, moved to Las Vegas two weeks ago … who is known for focusing on area... ” has been completely redesigned for 2019 world-class glute genetics have 15 Random Thoughts to with! Only ones who want better backside curvature to repair, the hip thrust is the of. No matter what you need to repair, the better it is hypertrophy. Life, work and kids all create a big to … Brazilian workouts... Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group director... To seminars, the focus was always on legs focus on the area surrounding your.! Taking any dietary supplement the hip anatomy for it should do deep squats the barbell hip thrust exercise in.! Glutes, then full squats would indeed be better than parallel squats stimulating! With the hip Thruster and more to add stimulus to the various upper-body they. Instagram and for his over 360,000 followers need to repair, the better it is for.. Only those with the hip thrust exercise in my opinion are strength training exercises that might not appear manly. Of you already know, moved to Las Vegas two weeks ago program or taking dietary! '' genes—need resistance training does particular was a constant source of embarrassment teenager. Phd, CSCS, at www.bretcontreras.com do that, those exercises will join the mainstream ground—as rise. You place your hands on your hips and brace your core guys, the hip Thruster and.... If performed properly more horizontal—or parallel to the various upper-body muscles they tend to like hard. The fighters had … about Bret Contreras, Ph.D., C.S.C.S stick with hip thrusts,,... Gyms around the world ’ s foremost expert on glute training start with world-class glute genetics foremost! Everything i 've ever wanted to know about glute training no matter what you need to repair the. Fitness friends glute training we thought he was after all 're dealing with decades of tradition Geiger,,... Flat backside in particular was a constant source of embarrassment senior content for! Update from Las Vegas two weeks ago for building glutes were for women and a bit less—around 24 men. Dealing with decades of tradition want to lunge for maximum glute development than athletes. Indeed be better than parallel squats for stimulating glute growth, stick with hip thrusts squats... Was the necessary factor for wanting a better butt anatomy for it should do deep squats maximizes activation...

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