Bret Contreras

After training for two weeks at commercial gyms in LV, I’ve realized just how inferior they are to Glute Lab, and it helps me make sense of why my squad sees such great results. From the inferior equipment, to the lackluster environment, to the lack of pride and urgency in fixing broken or torn equipment, to the smooth and bent barbells, to the no chalk policies, to the hexagonal plates, to the lack of space designated to hip thrusting, to the dudes who have to shadow box in between every set to let everyone know they’re but it may just be for show as a demonstration of bravado, to the oblivious dudes singing out loud to the music playing on their headphones for everyone to hear, to the dudes taking up multiple pieces of equipment for their XTREME supersets, to the dudes who camp out on the equipment texting and checking social media pretending to not see you waiting for the equipment and taking pleasure in not inviting you to work in and letting you know that they are Renewing the lease will also allow me to continue filming my Booty by Bret videos at Glute Lab SD, which also gives me an excuse to visit my SD friends and family every 4 weeks.

I’ve been thinking about this for a very long time, especially since I’ve struggled with it for decades as a lifter – when I go super heavy or approach failure, I turn my squats into good mornings and my deadlifts into stiff legs. My clients (whose primary goal is glute development) will prioritize hip thrusts but also perform a ton of other lifts ranging from squats to deadlifts to single leg exercises to straight leg hip extension exercises to abduction movements. In powerlifting, you’d note this fault and begin hammering technique (so the quads get the primary stimulus) with more volume, and you’d omit hamstring exercises and prioritize assistance lifts like front squats, hack squats, and belt squats to bring the quads up to speed. But in glute training, shooting the hips up could be thought of as just a normal technical consequence to adhering to a well-rounded glute routine that consisted of hip thrusts, squats, deadlifts, good mornings, back extensions, Nordic ham curls, etc.

(they did 27 sets per week…each session consisted of 3 sets of leg extensions, leg press, and back squats) were able to continue building their quad size and strength while reducing their volume by 1/3 (doing just 9 total sets per week…3 sets of each exercise) and maintain their quad size and strength while reducing their volume by 1/9th (doing just 3 sets per week…one set of each exercise). 2017 meta-analysis by Schoenfeld et al. concluded that although high loads lead to better strength outcomes and low loads lead to better strength endurance outcomes, high loads and low loads lead to virtually identical improvements in muscle mass. To elaborate, doing 4 sets of 20 curls with no weight and 30-sec rest between sets while just squeezing the biceps hard grew just as much muscle as doing 4 sets of 8-12 reps of dumbbell curls with 90-sec rest between sets in a progressive fashion starting at 70% of 1RM (study duration was 6 weeks…3 sessions per week for a total of 18 workouts). For example, band resisted push ups, weighted push ups, between-bench feet-elevated push ups, self-assisted one-arm push ups, etc.

The Mind Muscle Project – Bret Contreras on The Science of Glute Strength Rd 2 How To Grow Your Butt w/Bret Contreras Pt.1 and Pt The Namaslay Podcast – Motivation Monday with Bret Contreras, The Glute Guy Strength Radio Podcast – Bret Contreras on Training like a Carpenter, Not A Guru