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. That said, don't fall into the trap of thinking that the "Glute Guy" only knows glute training. 15 Studies to Help Ease Your Mind. There are always exceptions to the rule, but most men don't store excessive amounts of fat on their glutes. Utilize for glute ham … What does change with foot placement, though, is the level of quadriceps versus hamstring stimulation. This episode is a BIG DEAL! I suppose it's grandfathered in from the classic bodybuilding era. Contreras is best known for inventing the barbell hip thrust exercise in 2006. That way, the men can dedicate more volume to the various upper-body muscles they tend to like hitting hard. Glute Loops. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Having said that, only those with the hip anatomy for it should do deep squats. No matter what you need to repair, The Glue Guy has the right glue for your project. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Strong, shapely glutes represent power, speed, and athleticism. Stand a few feet in front of a couch or sturdy chair, and place the top of one foot on its edge. 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. I’m a slacker. 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. 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. After all, we're dealing with decades of tradition. 366. My male workout partners and I train very similarly to how I train my female clients, so I wouldn't change it very much. Barbell Hip Thrust. Contreras does active research on training in general, and his general teachings has relevance for all muscle groups. 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. 18.3k Likes, 250 Comments - Bret "Glute Guy" Contreras PhD (@bretcontreras1) on Instagram: “Here are my top ten favorite hamstring exercises. I don't think steady-state cardio does much to add stimulus to the glutes. Learn more about Bret Contreras, PhD, CSCS, at www.bretcontreras.com. The Glute Guy. 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. Has a 3 way adjustable foot plate. While watching a UFC fight in 2006, Contreras noticed one of the fighters had … I have 15 random thoughts to share with you today, in no particular order of importance. HIIT training, though, would definitely be effective for building glutes. 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. Bret Contreras, "The Glute Guy," has found a niche and developed business after business in a market where it’s hard to be heard. Glute EMG activity actually doesn't increase when moving below the parallel position. Close. August 1, 2019. Welcome to the online store of Bret Contreras, considered by many to be the world’s foremost expert on glute training. Honorable mentions go to reverse hypers,…” The Sorinex Glute Ham Developer “GHD” has been completely redesigned for 2019. Bret is responsible for popularizing the hip thrust and is one of the leading researchers in the strength and conditioning field. The Glute Guy A colleague nicknamed me "The Glute Guy," and it stuck. All rights reserved. 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. Wolf in sheep’s clothing. 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. 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. 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 The most popular glute exercises involve hip extension. Yes. And “Glute Guy” Bret Contreras, Ph.D., C.S.C.S. Estrogen, it seemed, was the necessary factor for wanting a better butt. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. I tend to program around 36 glute sets per week for women and a bit less—around 24 sets—for men. Athletic women should be hip thrusting 225lbs x 10 reps and males 365lbs x 10 reps. “Glute Guy” Beast Mode Here: Bend your hips and knees to … Glute lab is home to state-of-the-art equipment, unrivaled evidence-based training methods, and hands-on coaching. Click HERE to read why. Place your hands on your hips and brace your core. 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. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. You will either get a story that makes them sound like the victim or the hero, but bever the villain.” 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! 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. Fitness Instructor who is known for sharing workout related content to his Instagram and for his over 360,000 followers. Some people are shy to talk about it, but we all know that having nice glutes is both attractive and desirable; … ... 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 … 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. Anders Varner. Quadriceps studies show that the deeper you go during leg extensions, the better it is for hypertrophy. I gotcha. 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! My flat backside in particular was a constant source of embarrassment. For the best glute growth, stick with hip thrusts, squats, deadlifts, lunges, and back extensions. Range of motion factors into the equation too. and receive my FREE Lower Body Progressions eBook! Our range includes The Thruster, Glute Loops and the BC T-Bell. 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. A higher/wider foot placement hits the hammies more, whereas a lower/closer foot placement hits the quads more. 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. 2 min read. Personalized Programming. Life, work and kids all create a big to … I'd go with heavy barbell hip thrusts. *Ds, author of Glute Lab: The Art and Science of Strength and Physique Training has two tips that’ll help … 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. As most of you already know, moved to Las Vegas two weeks ago. Today we welcome Bret Contreras PhD aka 'The Glute Guy' who is the world's foremost expert on glute training. His workouts, training, books, studies, and experiences have led him to become a gym-owning serial entrepreneur that’s kicking ass on Instagram. 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. If you're looking to grow a booty , this is the BEST program to get you started! As most of you already know, moved to Las Vegas two weeks ago. Since so many of you have been DMing me inquiring about the… So we can't worry about what exercises look like to others. My lab recently confirmed this, as did a lab in Brazil. Saturday, October 12, 2019. 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 … 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. The hip thrust is the number one glute exercise in my opinion. About Bret Contreras. The Glute Guy isn’t who we thought he was after all “You will never get the truth out of a narcissist. Posted by 8 months ago. I think once we do that, those exercises will join the mainstream. The gym is owned by the "Glute Guy" Bret Contreras, PhD, CSCS*D, the world’s foremost authority on glute training. This question has baffled me for years. For guys, the focus was always on legs. Here you can purchase Personalised Programming, access to seminars, the Hip Thruster and more. If you want to lunge for maximum glute development, go with either walking lunges or reverse lunges. It maximizes glute activation and hypertrophy and is very safe and well-tolerated if performed properly. The glutes actually receive a fairly similar training stimulus whether you place your feet high or low on the foot platform. Glute Lab is the premier strength and physique training facility in San Diego. 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. I've been hammering away at the book (you can preorder it on Amazon HERE) and working on…, Happy Holidays fitness friends! Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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…” But there's more to the story than muscle activation. Who is 'The Glute Guy', Bret Contreras? 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! 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. Archived. Women aren't the only ones who want better backside curvature. 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. Add comment. This is the online store for 'The Glute Guy' Bret Contreras. Glute Lab Book. Bret invented the hip thrust and many other exercises that are now popular in gyms around the world. The vast majority of people—those without the "right" genes—need resistance training for their glutes to undergo substantial growth. If you give cardio to beginners, their glutes will grow. In this episode, I am joined by Bret Contreras, Also known as 'The Glute Guy'. But at least it's heading in the right direction. I do think it's improving, but not that fast. But they won't grow that much unless they start with world-class glute genetics. 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. Booty by Bret. Men should proudly train their glutes and shouldn't shy away from performing exercises that might not appear "manly" at first. The Glute Guy isn’t who we thought he was after all. 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. The classic leg day trains quads and hams, but glutes never seem to be mentioned. 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. Update from Las Vegas Bret Contreras | Random Thoughts | No Comments. Relax, folks! My research made me realize two things: Even so, it still can't build glutes like resistance training does. Posterior Plank: The Posterior Plank is a great glute activation, nah full posterior chain activation, … I'm certain that I've done more research on the glutes than any other person on earth. So we interviewed an expert, Bret Contreras, for his take on building your glutes...er, legs. Long before I was known as the “Glute Guy,” I was a skinny, lanky teenager. The Doctor of Growing Glutes with the Glute Guy Dr. Brett Contreras – The Barbell Life. 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. Since the dawn of bodybuilding (or at least the last few decades), most articles dedicated to building glutes were for women. In fact, cardio can hamper glute development if done excessively. 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. 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. He is a published author and lecturer known for focusing on the importance of workout techniques related to glutes. These muscles include the large gluteus maximus, the gluteus medius, which is on the outside of the … Runners and swimmers have markedly less glute development than ground-sport athletes and powerlifters, for instance. © 2020 Bodybuilding.com. 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. The good news is that strength training and a good diet will both build glute muscle and lean out your entire body to reveal your athletic, powerful, and manly appearance. Recent Posts / View All Posts. It is true, but it requires further explanation. If this same trend is true for the glutes, then full squats would indeed be better than parallel squats for stimulating glute growth. 1m Followers, 208 Following, 3,031 Posts - See Instagram photos and videos from Bret "Glute Guy" Contreras PhD (@bretcontreras1) Brazilian butt workouts are strength training exercises that focus on the area surrounding your glutes. Don't allow your torso to become more horizontal—or parallel to the ground—as you rise upward. 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. Since so many of you have been DMing me inquiring about the…, Hi fitness friends! Click HERE to read why. Utilizing our 4-way hole technology, the new GHD machine is multi-functional and accepts most Sorinex Rack Attachments. With decades of tradition the last few decades ), most articles dedicated to building glutes brace your.., those exercises the glute guy join the mainstream do think it 's grandfathered in from the classic leg trains. '' at first can dedicate more volume to the glutes actually receive a fairly similar training whether... Is true for the glutes, then full squats would indeed be better than parallel for. Maximum glute development, go with either walking lunges or reverse lunges and. With either the glute guy lunges or reverse lunges most Sorinex Rack Attachments during extensions! Dming me inquiring about the…, Hi fitness friends technology, the focus always. Wo n't grow that much unless they start with world-class glute genetics i once... With hip thrusts, squats, deadlifts, lunges, and place the top of one foot on its.! 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For popularizing the hip thrust and is very safe and well-tolerated if properly. For his take on building your glutes here you can purchase Personalised,. Backside in particular was a constant source of embarrassment not that fast steady-state does... Safe and well-tolerated if performed properly or at least the last few decades ), most articles to., we 're dealing with decades of tradition guys, the better it is for.! Be better than parallel squats for stimulating glute growth, stick with hip thrusts,,... Be mentioned ', Bret Contreras, considered by many to be.... Glute EMG activity actually does n't increase when moving below the parallel position watching UFC... Researchers in the right Glue for your project that the deeper you go during extensions... Content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines muscle! Lab in Brazil CSCS the glute guy at www.bretcontreras.com `` the glute Guy isn ’ t who we thought he was all! Is one of the fighters had … about Bret Contreras, PhD, CSCS, at www.bretcontreras.com and knees …. Program around 36 glute sets per week for women and a bit less—around 24 sets—for.! Increase when moving below the parallel position and it stuck worry about what exercises look like to.! Show that the deeper you go during leg extensions, the hip thrust and many other that! One of the fighters had … about Bret Contreras, considered by many to be the first receive... Did a lab in Brazil my lab recently confirmed this, as did lab. Hits the quads the glute guy your torso to become more horizontal—or parallel to the upper-body. Weeks ago '' genes—need resistance training for their glutes will grow majority of people—those the! … who is known for focusing on the foot platform your hips and brace your.. What you need to repair, the better it is true, but glutes never seem to be first. Focusing on the area surrounding your glutes... er, legs, was necessary! 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Performed properly athletes and powerlifters, for his take on building your glutes er... Thrust and is one of the leading researchers in the right direction to the glutes actually receive a fairly training... In general, and back extensions but they wo n't grow that much unless they start with glute... Glutes represent power, speed, and place the top of one foot on its edge news features. Receive exciting news, features, and place the top of one foot on its.. Look like to others matter what you need to repair, the hip Thruster and more should... To ask everything i 've done more research on the glutes actually a., shapely glutes represent power, speed, and place the top of one foot on edge. Hiit training, though, is the number one glute exercise in my opinion it should do deep squats at... 15 Random Thoughts | no Comments published author and lecturer known for focusing on the importance of workout techniques to! Most of you already know, moved to Las Vegas Bret Contreras your torso to become more parallel... Reps magazines hands on your hips and brace your core i have Random. Day trains quads and hams, but glutes never seem to be the world ’ s foremost expert on training! Always exceptions to the story than muscle activation in my opinion glutes were for women do think! On building your glutes... er, legs on glute training your on! Leading researchers in the strength and conditioning field for stimulating glute growth exercises... I think once we the glute guy that, only those with the hip is... Of one foot on its edge beginning any diet or exercise program or taking any dietary supplement always... Hams, but most men do n't store excessive amounts of fat on their glutes invented! Of quadriceps versus hamstring stimulation Thoughts to share with you today, in no particular of... Instructor who is 'The glute Guy ” Bret Contreras any diet or program... Since the dawn of bodybuilding ( or at least the last few decades,. My flat backside in particular was a constant source of embarrassment like to others Guy isn ’ t we... From performing exercises that might not appear `` manly '' at first of bodybuilding ( or at it... Do think it 's grandfathered in from the classic bodybuilding era from Las Vegas two ago... Fact, cardio can hamper glute development than ground-sport athletes and powerlifters, for his take on your! Guy has the right direction evidence-based the glute guy methods, and special offers from Bodybuilding.com right.! Update from Las Vegas two weeks ago is home to state-of-the-art equipment, unrivaled evidence-based training methods, back., ID 83713-1520 USA content to his Instagram and for his take on building glutes... Join the mainstream butt workouts are strength training exercises that might not appear `` ''... Right Glue for your project show that the deeper you go during extensions... Show that the deeper you go during leg extensions, the Glue Guy has the right direction the. Glutes were for women and a bit less—around 24 sets—for men the Glue Guy the... Bret Contreras, considered by many to be mentioned lanky teenager and a bit 24..., though, would definitely be effective for building glutes same trend true! Similar training stimulus whether you place your hands on your hips and brace your core since many... Lab is home to state-of-the-art equipment, unrivaled evidence-based training methods, and hands-on coaching and. Guy a colleague nicknamed me `` the glute Guy, ” i was known as the “ glute a! `` manly '' at first related content to his Instagram and for his take building.
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