#glutelab

[forged-bliss]

#Repost @bretcontreras1 (@get_repost) ・・・ Take any popular glute exercise, and you'll find numerous experts who rave about it and other experts who claim that it's ineffective at building the glutes. Opinions are all over the place. ⁣ ⁣ There are two reasons for this. First, human hip anatomy and glute architecture differs markedly from one person to the next. What works well for one person doesn't necessarily work for another. Hence why we must experiment and work with a wide variety of individuals prior to drawing conclusions. ⁣ ⁣ Second, there isn't a single published study comparing the effectiveness of one glute exercise versus another on actual gluteal hypertrophy. There are indeed plenty of electromyography (EMG) studies, but we need longitudinal research using magnetic resonance imaging (MRI) to support our theories. Until then, we must rely on anecdotes and logical reasoning. For example, I take into consideration the data I obtained during the numerous EMG experiments I've conducted with clients over the years, the quality of contractions I feel when I palpate clients' glutes during training, the sensations I feel when I perform the different exercises, and the feedback I receive from clients. ⁣ ⁣ At @glutelabofficial, we train hundreds of clients each month with the primary goal of building their glutes. For this reason, we feel that we have a good handle on what works best for the masses.⁣ ⁣ This post lists individual exercises, but I want you to think more about the movement patterns they represent. For example, you may prefer smith machine hip thrusts over barbell hip thrusts, or knee banded dumbbell glute bridges over barbell glute bridges, or goblet squats over back squats, or sumo deadlifts over conventional deadlifts, or a specific type of lunge like a curtsy or deficit lunge, or kickbacks off of a pendulum unit instead of a cable column, or maybe you prefer single leg leg presses or knee banded high and wide leg presses over standard leg presses. At any rate, these patterns will serve you well, so make sure you're including most of them in your weekly routine. ⁣ ⁣ #glutelab #gluteguy #thethrustisamust #bootybybret⁣ https://www.instagram.com/p/BqAa5LQnGLp/?utm_source=ig_tumblr_share&igshid=7sdqopjxsl2t

[bluntforcetanya]

🙌🙌🙌 #Repost @bretcontreras1 (@get_repost) ・・・ *PLEASE SHARE SO WE CAN CORRECT THIS MISCONCEPTION!* • Many people, especially women, worry that weight training is going to make them bigger. Your size is mostly dependent on how much you eat. Strength training will help you look better at any given body weight. Since muscle is 15% more dense than fat, it will cause you to get smaller and occupy less overall space. This is true whether you weigh 250lbs, 200lbs, 150lbs, or 100lbs. The smallest you will be at any given body weight is when you are the  strongest and fittest at that weight. • I learned about the density of tissues as a PhD researcher, but I’ve been aware of this phenomenon for a long time. Over my 21 years of experience as a personal trainer, I can’t tell you how many clients ate the same and stayed the same weight over the course of a year of hard training, yet still ended up needing new clothes because their waist sizes shrunk significantly. This is also true for the legs; despite gaining tremendous lower body strength, the legs actually become smaller overall because of the simultaneous fat loss and muscle gain. • This phenomenon is known in fitness circles as “recomping.” Every fitness professional who works with ample clients in person is well aware of it. Some sleazy con-artists purposely play on women’s fear of getting bulky and try to convince them to abstain from lifting weights and gaining strength. Of course they fail to educate their clients on the role of diet in this matter. This fear-mongering is unacceptable and these charlatans need to be called out. • I wrote a blog post 2 years ago titled, “Strength Training is Fat Loss Training.” Please Google it. In addition, please swipe left to watch a video and see examples of women who have improved their fitness through strength and conditioning. DO THESE WOMEN LOOK BIGGER? DO THEIR LEGS LOOK BIGGER? DO THEY LOOK LIKE BULKY, MALE BODYBUILDERS? • No, they do not. They got smaller because they kept their caloric intake the same while gaining strength. Weight training is the best form of fat loss training over the long haul. Please don’t believe the lies. • #gluteguy #glutelab (at Fax)

[kathydraperfitness]

Working in those goals! This Glute Lab book is HUGE! Over 600 pages from the Glute guru @bretcontreras1 Arvin pic was my first attempt at frozen shrimp 🍤 in the air fryer! Worked great! Love playing with my food to find ways to hit my macros! #iifym #glutelab #fitfam #fitness #fitnesssummit #strong #nutrition #airfryer #iifym #bestdecadeever #fitover50 https://www.instagram.com/p/B7IBEDojmlL/?igshid=1b7v6ddiff31c

[revivefitnesssystems]

This is spot on. Great post. 👌 • Posted @withrepost • @bretcontreras1 I’ve been trying to convey the importance of progressive overload to my clients at Glute Lab lately, and it’s made me realize that it’s a poorly understood concept by the masses. Many people think it simply means maxing out every session, which doesn’t come close to encompassing what progressive overload truly entails. ⁣ ⁣ For starters, it can involve any rep range. If you do hip thrusts with 155lbs for 3 sets of 10 and in two months, you do 3 sets of 10 with 175lbs, you’ve utilized progressive overload. If you increase your 1RM deadlift by 30lbs in a year, you’ve utilized progressive overload. If you can do 1 set of 50 bodyweight lunges, and in a month, you can do 100, you’ve utilized progressive overload. It can involve pyramids, too. Let’s say you do sets of 10, 8, 6, and 15 reps with 135, 155, 175, and 95lbs on your barbell glute bridges, and in 3 weeks, you get sets of 12, 10, 8, and 15 with the same loads, you’ve utilized progressive overload. If you could military press 65lbs for 8, 7, and 5 reps, and in 3 weeks, you increase your 3-set total by 4 reps (say 10, 8, and 6 reps), you’ve utilized progressive overload. ⁣ ⁣ Progressive overload can involve doing more reps with the same weight, more weight for the same reps, same weight for same reps with greater range of motion or better technique, or more sets with the same weight and reps. ⁣ ⁣ You have to be scientific about it and control the variables. Cutting your chin-ups short to get an extra rep isn’t progressive overload, and neither is rounding your back excessively in order to deadlift 10 more pounds. ⁣ ⁣ It will never happen in a linear fashion; the body works in waves. Milo of Croton is a cute tale used for teaching the concept of progressive overload, but it’s unrealistic. It gets harder to set PRs the longer you’ve been lifting. Eventually, you’ll need to specialize in 1 to 2 lifts at a time in order to make progress, and you’ll need to switch exercises and strategies. It requires 24 hours a day to optimize it since sleep, nutrition, and stress heavily influence recovery and performance. ⁣ #gluteguy #glutelab (at Snap Fitness) https://www.instagram.com/p/ByFXyyghyKY/?igshid=1i60obtj0of1x

[zacheven-esh]

Remember, good enough is the death of greatness. . Just because somebody has the same equipment does not mean they are doing the same thing, there’s a big difference from amateurs and experts!! . Posted @withrepost • @bretcontreras1 Too many people in fitness place way too much emphasis on being wiped out and sore. Excessive soreness is counterproductive to muscular development, and you won’t be able to progressively overload the body if you’re never recovered. ⁣ ⁣ Whenever my clients tell me that they were so extremely sore from one my workouts, I apologize to them. They usually say, “No, that’s what I wanted!” to which I reply, “I know you like being sore because it lets you know you worked the muscle thoroughly, but I’m trying to get you stronger and fitter and that can’t happen if I’m beating you up too much.” ⁣ ⁣ A good trainer eases their clients into a program and transitions appropriately so as to produce the desired training effect that will cumulatively add up to the greatest net effect. ⁣ ⁣ Any jackass with a whistle can make you vomit or leave you in a pool of sweat. It takes real knowledge to deliver the perfect stimulus that will allow for sequential gains and not hinder subsequent performance due to fatigue. ⁣ ⁣ Many of you up and comers don’t know who Mel Stiff was. He was a sports science legend who wrote the book Supertraining and was way ahead of his time. Unfortunately he died of a heart attack at age 59 in 2003. He was the original buster of broscience and greatly influenced the majority of today’s popular strength coaches. ⁣ #gluteguy #glutelab #scotchplains #manasquan #undergroundstrengthgym #undergroundstrengthcoach (at Manasquan Underground Strength Gym) https://www.instagram.com/p/BwYO18_B7Az/?utm_source=ig_tumblr_share&igshid=1wwvrv4q8imri

[powerliftingcoach-blog]

#Repost @bretcontreras1 ・・・ I see people butcher their lateral band walks left and right and give no consideration to proper mechanics. Employ these tips and get more out of your lateral band training. There's an infographic and a video for you. #glutelab #gluteguy #ontariopowerlifting #powermagazine #powerliftingcoach #fitnesswestgym #fitnesswest #ontariomuscle #ontariofit #ontariostrong #glutes #deadlift #squats (at Fitness West Gym)

[teachingninja]

Christmas comes in February! Thank you @bretcontreras1 for sending us our Glute Loops- we cant wait to use them! #yyj #yyjfitness #glutes #legworkout #christmas #happy #happyplace #glutelab #goals #fitpro #fitfam #pt (at Victoria, British Columbia) https://www.instagram.com/p/BuZVBE4BTPQ/?utm_source=ig_tumblr_share&igshid=1uyscvno74qpt

[ascenttoaesthetics]

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A post shared by Ascend (@ascenttoaesthetics)

...hump day super sets, banded hip thrusts followed by seated hip abductions. this super set tains all three functions of the gluteus complex: hip extension, hip abduction and hip external rotation; as a result all three heads of the gluteus muscles are stimulated: the maximus, medius and minimus.... . . . . . . . . . . . #hipthrust #hipextension #hipabduction #hipexternalrotation #glueusmaximus #gluteusmedius #gluteusminimus #glutegains #gluteband #glutesthatsalute #glutetraining #seatedhipabduction #supersets #hypertrophy #thethrustisamust #glutelab #gluteguy #glutebridges #peachgang🍑 #glutebuilding #ascendtoaesthetics #ascenttoaesthetics https://www.instagram.com/p/BvP4CrMFpOa/?utm_source=ig_tumblr_share&igshid=1dpg5yrt1jlaj

[gainstherapy-blog]

Wow! Just wow #Repost @bretcontreras1 ・・・ Many of my brothers out there have their pec, lat, delt, arm, and leg training mastered but their glute training is lacking. If you desire stronger glutes but aren’t quite sure as to how to go about it, here are some things you can try. (Ladies, these strategies will obviously also work for you but many of you are already doing them.) Tag a swolemate. #glutelab #gluteguy https://www.instagram.com/p/BnJC5hxF47V/?utm_source=ig_tumblr_share&igshid=12ixtlwkx43ue

[joseaesquea]

Regrann from @bretcontreras1 - This is the banded Cha Cha. It involves a braced, band resisted side/back step in a half squat position. We’ve been employing it at @theglutelab with much success using @the_hip_thruster loop. Try 2 rounds of this burnout: 50 lateral band walks (25 each way) 20 band Cha Chas 50 band seated hip abductions - 🍑🔥🍑🔥🍑🔥🍑🔥🍑🔥 #gluteguy #glutelab - #regrann

[cnpperformance]

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A post shared by CNP Performamce (@cnpperformance)

Booty blaster @musclepearl - Thanks to Bret “The Glute Guy” and CNP, I’m getting STRONGER! 225lb hip thrusts! I’m going to dominate Asia! #cnpperformance #cnp #bretcontreras #glutelab #gluteworkout #gluteguy #bodybuilding #buttworkout #strongwomen #fitnessmotivation #weightlifting #hipthrust #strongglutes #fitnessmotivation #wbff #portlandfitness

[sportyogalady]

#Repost @bretcontreras1 (@get_repost) ・・・ Which is better for glutes: back squats or front squats? ---------------- The answer is neither. Even though heavier loads are used with back squats, they elicit nearly identical levels of upper and lower gluteus maximus activity. These were the findings of my 2016 study examining 13 trained women and 10RM loads, published in the Journal of Applied Biomechanics. Similar results were seen in a 2015 paper published by Yavuz et al. in the Journal of Sports Sciences examining 12 healthy males and 1RM loads. Since they are fairly equal in terms of their ability to grow the glutes, I recommend performing both squat variations but sticking most often with the style that suits your body the best. Some folks have a strong preference for back squats over front squats or vice versa. Either way is fine, just make sure you listen to what your body is telling you. #gluteguy #glutelab

[kathydraperfitness]

Santa says this is on it’s way! Looks like some cool exercises. Flat booties run in the family. I have found that people that lose significant amount of weight without exercise have a tendency to develop tail bone pain. This can be counteracted with gluteal development. I found out quite by accident after physical therapy for my knee. Excited to check out this highly recommended book! #glutelab #bretcontreras #🍑goals #fitfam #fitspo #fitspiration #goals #2020vision #bootygoals2020 https://www.instagram.com/p/B6g9tH-Dq1w/?igshid=wjz1u9gbp2cr

[zacheven-esh]

I see this more and more with “strength coaches“ opening up Gyms on every corner of every town, they’ve got all the right equipment but really have no clue what the hell they’re doing. . Posted @withrepost • @bretcontreras1 Too many people in fitness place way too much emphasis on being wiped out and sore. Excessive soreness is counterproductive to muscular development, and you won’t be able to progressively overload the body if you’re never recovered. ⁣ ⁣ Whenever my clients tell me that they were so extremely sore from one my workouts, I apologize to them. They usually say, “No, that’s what I wanted!” to which I reply, “I know you like being sore because it lets you know you worked the muscle thoroughly, but I’m trying to get you stronger and fitter and that can’t happen if I’m beating you up too much.” ⁣ ⁣ A good trainer eases their clients into a program and transitions appropriately so as to produce the desired training effect that will cumulatively add up to the greatest net effect. ⁣ ⁣ Any jackass with a whistle can make you vomit or leave you in a pool of sweat. It takes real knowledge to deliver the perfect stimulus that will allow for sequential gains and not hinder subsequent performance due to fatigue. ⁣ ⁣ Many of you up and comers don’t know who Mel Stiff was. He was a sports science legend who wrote the book Supertraining and was way ahead of his time. Unfortunately he died of a heart attack at age 59 in 2003. He was the original buster of broscience and greatly influenced the majority of today’s popular strength coaches. ⁣ #gluteguy #glutelab #strengthcoach #strengthandconditioning #undergroundstrengthgym #undergroundstrengthcoach (at Manasquan Underground Strength Gym) https://www.instagram.com/p/BwYOaabhpfq/?utm_source=ig_tumblr_share&igshid=1f6blgworfr2u

[powerliftingcoach-blog]

#Repost @bretcontreras1 __________________________ Please click on the live link on my profile to read this intriguing guest article by @fitfographs (or just go to bretcontreras.com and click on the latest blogpost). I hope you enjoy it just as much as I do. It discusses glute training frequency as it relates to exercise selection. It delves heavily into the science without being the reader and provides practical applications you can implement right away. #glutescience #biomechanics #glutetraining #ontariomuscle #glutelab #fitfam #ontariopowerlifting #canadianpowerlifting #insidefitnessmagazine #squatuniversity

[humankinetics]

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#Repost @soheefit with @repostapp ・・・ Constant tension hip thrusts to finish off my workouts for the week. Talk about a burn! I did 185lbs x 20 and then 195lbs x 20, last set shown above. Notice how I keep my eyes forward, chin tucked, and ribs down the entire set while I push through my heels and squeeze at the top. Try it if you dare 😳🔥 #thethrustisamust#glutelab#eatliftthrive Thanks to @juiceheadjenni for filming!