Stalkture
  1. Homepage
  2. @bretcontreras1
Bret

bretcontreras1

Bret "Glute Guy" Contreras PhD

I Build Glutes! PhD, CSCS Owner @glutelabofficial Click on the link for: Booty by Bret Glute Training Products Personalized Programming

https://www.bretcontreras.store/collections/all-products-services

admin@bretcontreras.com

Posts by date

Most used hashtags

Most used words in caption

Avg Like Count: 13.55K

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

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

Glute Lab

Many lifters are constantly plagued by pain 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 glutes and end up using them more when you return to the movement, which helps safeguard the body 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 pain 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 glutes their full attention in training and it paid dividends in the subsequent months of training as they no longer experienced pain 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.

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 thrust 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 thrust bench height from Sohee Lee @soheefit ⁣⁣ ⁣⁣ Is your hip thrust bench height too high?⁣⁣ ⁣⁣ Finding the optimal bench height is paramount. Many individuals can’t stand hip thrusts, 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 legs 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 thrust. 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 thrusting! 🍑⁣⁣ ⁣⁣ ⁣⁣

Glute Lab

This intriguing new study found that hip thrusts activate more gluteus maximus fibers than squats 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 thrusts when increasing in loading from around 35% of 1RM to 1RM. The increase is much steeper with squats and RDLs, in contrast. The practical takeaway here is to not just perform heavy ass hip thrusts. Perform a variety of rep ranges at different loads when you hip thrust.

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 body 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 hurting 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 body 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 shape 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 thrust 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.

Glute Lab

It’s Glute Lab book giveaway time! If you’ve already preordered Glute Lab, then all you have to do to be eligible for the giveaway is to sign up for the newsletter at GluteLabBook.com. If you haven’t preordered yet, then what are you waiting for?! In addition to getting the Gluteus Magnificus bonus program, you’ll get a change to win one of the following 5 different giveaways: 1. Hip Thruster package 2. Glute Lab home gym package 3. Glute Loop and band package 4. Personalized programming package 5. Booty by Bret package There will be multiple winners for each package. And don’t forget that the book itself is huge! 608 pages packed with information on the best quality paper for just $42 on Amazon. Again, go to GluteLabBook.com to sign up.

Glute Lab

Here’s how you can quickly figure out your optimal squat depth. You want to go as deep as possible but while still having a good arch in the low back. So squat down as deep as possible while rounding, then use your erectors to arch (extend) the low back (lumbar spine). You’ll notice that your knees move forward and your hips rise. The point where your back reaches neutral is your ideal depth. With the straddle lift, get in a thigh parallel position while sitting back and then do the same thing. The point where your back becomes neutral is your ideal positioning at the bottom of the straddle. Maximum hip flexion is markedly different from one person to the next. Some people can only get 90 degrees while others can get over 135 degrees and this has a lot to do with hip/pelvic anatomy. So some people have to squat slightly above parallel while others can go rock bottom and still keep a fairly neutral spine and pelvis. At first you’ll need to film yourself from the side view at around knee height just as I have to figure out your optimal depth. In time you should learn the sensation in your erectors and build up the kinaesthetic awareness to squat the same way to the same depth each rep.

Glute Lab

Every diet works. They work by creating a caloric deficit. There’s nothing magical about any of them. Understanding this is powerful because you realize how incredible flexible dieting is. Allow me to explain. You can lose weight on keto because you can’t eat carbs and you thus end up consuming fewer calories overall. You can lose weight when intermittent fasting because you’re only eating for a few hours a day and you thus end up consuming fewer calories overall. Each of these diets has rules to follow. With flexible dieting, you still have rules (adhering to daily macros), but you can customize it (food choices, meal frequency, etc.) to be as enjoyable as possible. Or to suck the least. Big shoutout to @myoleanfitness to be the first person to create an infographic like this. Major props to @mariespano for inspiring this post. I basically copied her format and just added to it. Much thanks to @thealanaragon for bringing to light this critical topic - he’s been preaching this for well over a decade.

Glute Lab

It’s crazy that I even have to mention this, as I think it’s self-explanatory from a biomechanical perspective. But apparently some people are making up silly things about the hip thrust. The hip thrust is a bent leg hip extension exercise. In order for an exercise to heavily work your abs/obliques, it has to challenge your spine in terms of requiring lumbar flexion or lateral flexion torque, or from a stability perspective, preventing lumbar extension or lateral flexion. During the hip thrust, the glutes (and also the adductors and hamstrings) elevate the hips. If you maintain forward head position and move mostly from the sternum down, you end up posterior pelvic tilting, but it’s the glutes that create the pelvic tilt, not the abs. And if you’re posterior pelvic tilting, it prevents the erectors from heavily contributing to the movement. The chart in the graphic shows how drastically harder actual abdominal exercises are for the abs/obliques, but you don’t need EMG to tell you this. All you have to do is pay attention when you lift weights. Or palpate the abdominals and obliques while you perform a hip thrust and then palpate them while you perform an ab/oblique exercise. There is no comparison. And if the muscle isn’t generating a lot of tension, it won’t be growing. Let’s say you don’t care about scientific evidence and you want anecdotes. Shown in the graphic are some of my former clients who were crushing hip thrusts every week. They did high rep, medium rep, and low rep hip thrusts. As you can see, there midsections look great and they did not become blocky. And their glutes look incredible, which is why they thrust. Competitors: @jenronfit @mahsa_ifbbpro @tawnaeubanksmccoy @shannahbaker

English Turkish