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bretcontreras1

Bret "Glute Guy" Contreras PhD

Glute obsessed! PhD, CSCS Owner/author Glute Lab (gym/book) Click on the link for: Booty by Bret Glute Training Products Personalized Programming

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Bret "Glute Guy" Contreras PhD (@bretcontreras1) Instagram photos and videos

List of Instagram medias taken by Bret "Glute Guy" Contreras PhD (@bretcontreras1)

Glute Lab

Props to my niece @gabvenchyy for stepping it up this past year. On the left, she was lifting maybe one day a week and eating a bunch of junk. On the right, she’s been training hard four days per week and cleaned up her diet. She also quit drinking. I took a video of her last night doing hip thrusts, squats, deads, pistols, Nordics, and cable standing hip abduction. Swipe left to see it.

🔥Disc Herniations🔥 One of the most commonly asked about subjects and one that there is a lot of misinformation on. Many people who experience back believe their is due to a disc herniation; many people who have back will have an image that finds a disc herniation; many people who find out they have a disc herniation will suffer greatly and feel disabled. This is a vicious and unnecessary cycle that we have teamed up to help educate the public on. Disc herniations are very common and occur in both symptomatic and asymptomatic people. We see that disc herniations can come and go, with around 80% having complete resolution without medical intervention. Pain is a complex experience and difficult to say one thing causes it. A disc herniation may contribute and sensitize the region, increasing the nociception and experienced. It may be a confounder and not involved - we don’t know. What we do know is that what someone believes (such as believing their is due to the disc herniation) matters much more. This can have a huge impact on the persons and the suffering he/she experiences. People are quick to get scanned when having back . It’s unclear if it really is of benefit for the situation, and it can actually bring negatives. If you have a suspicion of something more sinister going on and have symptoms listed (such as bowel or bladder issues) then it’s good to get the scan, otherwise it probably isn’t worth it. Surgery is often perceived as a magical fix, but in reality it doesn’t necessarily have better results than rehab and shouldn’t be the first line treatment. Exercise is a always good choice. Beyond the general benefits of exercise, it brings the opportunity to challenge fear & beliefs, improve capacity, and build tolerance. You need to scale it to what’s appropriate for you. Most people should start with isometrics and more general training like split squats, pulldowns, presses to round it off. Over time doing some hinging (deadlifts, hip thrusts) to strengthen your backside. Progress to spinal ROM as you get confident and work on your variability. We hope this helps and are open to chatting in the comments!

Glute Lab

Today is the big day! Glute Lab (Book) is live. Thanks to all 8,500 of you who already preordered it. I’m so excited to hear your feedback and see your reactions when you receive it. @glencordoza and I spent 2 years of our lives working on this. Trying to juggle this with opening up the gym, growing Booty by Bret, and adding multiple physical products to my menu near killed me. Nights of 4-5 hours of sleep was the norm. But now we get to see the fruits of our labor. Please write a review on Amazon. It helps me out big time. Know that the book is hardback with a classy design (so you’ll be proud to keep it on your coffee table), printed on the best quality paper with 608 pages packed with info, pics, and graphics, and still costs under $50 (it’s $42 right now on Amazon). I see people selling 50 page eBooks that would take a day or two to write for $50+ in this industry. It is my hope that this sets a new standard in printed S&C books and raises the bar from here on out. Go to Amazon or Barnes & Noble to purchase it. Thanks again to everyone!

San Francisco Peeps! I’ll see you on Sunday, October 20th at the City Fit Fest where we shall do a glute workout together, do a Q and A, and of course a meet & greet and Glute Lab Book signing. You can buy a book there or bring your own. The schedule will be announced shortly. I hope to see you there! @cityfitfest

Glute Lab

Many lifters are constantly plagued by or injury to the knees, hips, or low back. If you’ve been hampered by discomfort for several months on end or injured the same area multiple times in the past year, please consider trying out this 6-week plan. Basically, you’re gonna avoid all the movements that may be exacerbating the issue and instead focus solely on building end-range hip extension strength, hip abduction strength, and glute med and max size. How can this help? There are three possible ways. First, you “remove the insults” that may be causing the issues which allows you to fully heal up and recover. Second, you build the and end up using them more when you return to the movement, which helps safeguard the from future issues. Third, it could be due to the placebo effect, but I don’t think this is highly likely for various reasons that are beyond the scope of this caption. It is true that and damage aren’t well-correlated in the literature, but I’ve had numerous lifters try this plan and they all ended up swearing by it. They’d never given their full attention in training and it paid dividends in the subsequent months of training as they no longer experienced or injured themselves as often. In other words, this helps in the real world and there seems to be something special about horizontal and lateral glute exercises. Swipe left for an example week. You can use this exact example or mix and match exercises to create your own. Days 1, 2, and 3 should be performed 48 hours apart (ex: M, W, and F).

Here’s a highly effective hotel room glute workout for you. No equipment required. Do 3 rounds of the following. Deficit split squat 15 reps Pause single leg hip 12 reps (3-sec pause at top) Extra range side lying hip raise 10 reps 1 1/4 Bulgarian split squat 10 reps Extra range side lying hip abduction 20 reps Feet elevated frog pump 30 reps Quadruped leg swing 20 reps

Great post about hip bench height from Sohee Lee @soheefit ⁣⁣ ⁣⁣ Is your hip bench height too high?⁣⁣ ⁣⁣ Finding the optimal bench height is paramount. Many individuals can’t stand hip s, but when they use a good bench height, and it changes everything. For most people, 14” is ideal; shorter individuals or those with short torsos and long will do better with 12” and taller folks with longer torsos may prefer 16”. ⁣⁣ ⁣⁣ The problem with using too high of a bench is that it can be harder to posterior pelvic tilt, and you may end up feeling it too much in the quads or low back. If you swipe LEFT, you’ll notice how my hinging position on the bench is way too high on my back. This makes me more prone to flaring my ribs and using my back to lift the load rather than mostly my glutes, and it simply doesn’t feel too great. ⁣⁣ ⁣⁣ Find a lower platform that’s an appropriate height for you. You can use a plyo box, aerobic step risers, or even the end of a decline bench (my personal favorite!). Make sure you’re hinging from the bottom of the shoulder blades. ⁣⁣ ⁣⁣ Nevertheless, you oftentimes have no other option and you’re limited to what is available at your gym. In this situation, you can still get by, but you have to use proper technique. Notice in the video how I walk my shoulder blades into place before I begin my set, and also notice how the plates do not touch the ground between reps (I reverse in mid-air). ⁣⁣ ⁣⁣ Try out these simple tweaks to your hip . Remember to keep the eyes forward, chin tucked, and ribs down, and then push through your heels and reach full hip extension at the top of each rep. ⁣⁣ ⁣⁣ Happy ing! 🍑⁣⁣ ⁣⁣ ⁣⁣

Glute Lab

This intriguing new study found that hip s activate more gluteus maximus fibers than and Romanian deadlifts (RDLs). However, the difference was much greater when using lighter loads compared to maximal loads. As you can see from the chart, gluteus maximus activity doesn’t increase that much during hip s when increasing in loading from around 35% of 1RM to 1RM. The increase is much steeper with and RDLs, in contrast. The practical takeaway here is to not just perform heavy hip s. Perform a variety of rep ranges at different loads when you hip .

Glute Lab

Just a friendly little reminder that I do in fact hoist some plates from time to time. I’m trying to get back to my previous bests in the strength department. For the past six months or so, my workouts have taken a back seat to finishing the book. Lower strength is solid but bench press is lagging. Shown: Sumo Squat 315 x 10, 365 x 5, 405 x 2 Stiff Leg Dead 405 x 10 Smith Hip Thrust 585 x 12, 675 x 5 45 Degree Hyper 150 x 15 Nordic Ham Curl bw x 3 I also do sumo deads, full squats, frog pumps, hip abduction exercises, and more. Shout out to the winner of the first book preorder giveaway: @hikeandlift won the Hip Thruster Package. She won a Hip Thruster, Glute Loop package, Thruster Lite bar, Thruster plates, and T-Bell. There are 4 more giveaways taking place over the next 6 days so make sure you’ve preordered Glute Lab and signed up for the giveaways at GluteLabBook.com. The book will be live on September 17th 🤗

Glute Lab

San Diego peeps! I’m excited to announce the kickoff of my Glute Lab book launch at @barnesandnoble in Mira Mesa on September 17th at 7pm. Join me for the evening where we will talk about all things Glute Lab. I will answer all of your questions, give you a short training session, and sign and personalize your books. I hope to see you there!

Glute Lab

To elaborate on yesterday’s post. You can do high volume. You can do high frequency. You can do high intensity of effort. But you can’t do all of them at the same time. Whenever I get carried away and start adding too much volume, it backfires on me in a few weeks as my joints start and my sleep becomes impaired. That’s because I always keep the effort high. I could do more volume but not work as hard on each set (stop far shy of failure), but that’s not as fun for me. Most people get away with crazy amounts of volume because they’ve never learned to push their sets very hard. They think they’re going to failure but they’re not even close. If you train a muscle group once a week you have more time to recover. If you train it three times a week you can’t go berserk each session or you won’t be recovered. I wish I could do full 6 days a week and train for 2 hours each day. But I can’t recover from this, so I don’t. The same goes for you. If you want to progress, you have to be smart about your training and stay in the sweet spot.

Glute Lab

There are many reasons why people don’t see optimal results in the gym. I’m in a very good position to be discussing this topic because I get so many DMs every day and work with so many people in person and online. Obviously sleep, stress, and nutrition are paramount, but this post is more about training related issues. Program hopping – you won’t see results if you’re trying a new program every other week. You need to buckle down and utilize progressive overload in order to maximize your results. Hopping to one plan to the next without giving it time to pay off is recipe for disaster. Combining programs – it amazes me that people actually do this, but it’s prevalent out there. People will say to me, “I’m doing so-and-so’s program and also your program.” When fitness professionals write their programs, they prescribe the optimal amount of volume and they sequence the workouts, so you will recover and set strength records. If we felt that doing more was better, we would up the volume. But we don’t, so when you combine programs you sabotage your progress. Emulating idol’s routines – your idol likely responds very well to strength training due to genetics. They probably don’t have to prioritize progressive overload and gain a lot of strength in order to develop muscular like you do. Following their routine will not make you look like them. Too much volume – I have people contact me telling me they’re doing 180 sets per week. That’s 30 sets per day, 6 days per week yet they still can’t do a chin-up and they can’t hip double bodyweight for 10 reps. These folks mistakenly prioritize volume over strength. Not enough effort – this is paradoxical because most people train very hard. Their sessions are brutal because they don’t rest much and keep their heart rate sky high for an entire hour. Ironically, they could train “less hard” by doing less sets and resting more but working harder on each individual set. Many of my real-life clients do just 10-12 working sets per session and they’re killing it.

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