My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity.
Leg workout with Dr. Bret Contreras: https://youtu.be/CQpmLx_5cbM
Episode show notes: https://go.hubermanlab.com/gf777Dj
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*Dr. Bret Contreras*
Booty by Bret: https://app.bootybybret.com
Website: https://bretcontreras.com
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BC Academy: https://bretcontrerasacademy.com
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*Timestamps*
00:00:00 Bret Contreras
00:02:43 Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL”
00:10:45 Sponsors: Rorra & Carbon
00:13:57 Frequency & Exercise Flexibility, Tool: Switch Exercise Focus
00:21:31 Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns
00:31:37 Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training
00:40:41 Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury
00:48:52 Sponsors: AGZ by AG1 & LMNT
00:51:54 Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety
01:00:18 Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload
01:11:16 Progressive Overload, Quantity & Quality, Injury
01:13:22 Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency
01:23:38 Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT
01:28:37 Tool: Realistic Consistent Schedules & 5-Year Review
01:33:00 Sponsor: Function
01:34:49 Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds
01:45:26 Upper vs Lower Glute Maximus Exercises, Frequency
01:49:26 Common Mistakes of Hip Thrusts
01:52:06 Exercises to Grow Glutes, Women & Men, Hypertrophy
02:02:14 Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises
02:08:07 Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory
02:14:23 Neck Training; Focused Training & Maintaining Strength
02:22:06 Sponsor: David
02:23:20 Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs
02:34:24 Tool: Rep Ranges for Lagging Body Part; Growing Calves
02:37:35 Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy
02:40:44 Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones
02:47:46 Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips
02:51:48 Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure
02:57:48 Acknowledgements
03:01:32 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
