Comfortable Holidays fitness buddies!
I needed to share two podcasts, a brand new blog submit, and the Instagram content that I’ve been cranking out over the past couple of weeks. I hope you take pleasure in!
In my latest BLOG POST, I speak about my expertise with only performing three lifts (hip thrust, leg extension, and leg curls) and how they allowed me to take care of my deadlift and squat power. You possibly can see the video HERE.
The Health Devil Podcast
In THIS podcast, we talked about my journey to opening up Glute Lab, fitness center etiquette, and the way I handle the criticism I receive on this business.
Barbell Shrugged Podcast
Very first thing’s first. I didn’t provide you with the title. I might not have permitted of it in the event that they ran it by me, but they didn’t. For those who take heed to the podcast, you’ll understand that this was not the gist of my speak and that there are some wonderful nuggets of wisdom to glean. I used to put in writing for TNation again in the day, however stopped as a result of they’d pull this clickbait crap on me and alter the names of my titles to controversial ones that might rile individuals up. But I digress. In THIS podcast, you’ll study why my empowerment mannequin is way simpler than the dependency mannequin that pervades the rehabilitation business. Give up labeling individuals as dysfunctional!
Listed here are a few of my hottest current Instagram posts:
In working with over 200 bikini rivals prior to now yr, one thing that fascinates me is the varying varieties of approaches to prep. Totally different physique coaches have totally different methods, but each can result in a satisfying outcome on stage. However, there are lots of misconceptions related to bulking and chopping. There’s a belief that when bulking, you need to do less coaching volume and carry out extra compound workouts with heavier weight for decrease rep ranges with longer rest durations and persist with the fundamentals. In contrast, when slicing, many consider that you need to carry out extra single-joint workouts with less weight for greater reps with shorter relaxation durations and embrace extra selection. These notions are false. There might be some differences in coaching, but for probably the most half, the one needed modifications are dietary. You’ll want to scale back calories in a prep. Some research signifies that you must slightly elevate your relative protein intake, and cardio may improve relying on the rate of progression. I’ve educated a number of excessive degree rivals who did zero cardio throughout prep and ended up wanting their all-time greatest – even some who competed on the Olympia stage. In the event you’ve been training arduous persistently for a long time, your power levels will indeed change. Absolute power on widespread barbell lifts will drop, whereas relative power on widespread bodyweight workouts will improve. You in all probability gained’t be setting any squat or hip thrust PRs, however you’ll grow to be a boss on chin-ups. What builds muscle greatest in a surplus maintains muscle greatest in a deficit. In other words, you should use the identical actual coaching strategies to bulk or to cut. #gluteguy #glutelab
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Oct 23, 2018 at 2:53pm PDT
One of the crucial annoying elements of my job includes making an attempt to persuade people who “advanced” routines aren’t essentially higher than “basic” routines. Belief me – if I needed to razzle and dazzle anybody, I easily might. There’s no another skilled than me at arising with crazy variations, dropsets, totally different tempos, supersets, and burnouts. Nevertheless, the basics type the inspiration of every good program. The routine proven on the backside of the graphic is a tremendous decrease body exercise for anybody. For those who assume that this workout is just too “basic” for you, then quite frankly, you don’t know what you’re doing within the fitness center. Yes, it’s “only” 12 units, but when you understand how to push your self and also you’ve constructed up your power, it is going to crush you. Doing squats, deadlifts, and hip thrusts in the same exercise could be very demanding. Getting stronger at these lifts will construct your complete lower body. The issue is, many lifters haven’t mastered the art of pushing themselves to failure, they don’t perceive the right way to properly implement progressive overload, they usually over-value variety and novelty. Once I write packages for individuals, I have a objective in mind. If I write you something like what’s shown in the backside workout, it’s because I would like you to construct your compound bilateral power. If your coach prescribes you one thing comparable, don’t second-guess him or her. (The highest workout can also be nice… don’t get me mistaken.) Last yr, my shopper @mahsa_ifbbpro might have completed the underside exercise with 405 lbs for Three sets of eight on the hip thrust, 185 lbs for Three sets of 6 on the back squat, 205 lbs for 3 units of 10 on the stiff leg deadlift, and 130lbs for Three units of 20 on the seated hip abduction machine. If she did an analogous workout 3 occasions per week, this amounts to 36 top quality sets for the glutes. Her glutes are large! The bottom line: every train and technique has its place, but by no means underestimate “the basics”. Perhaps YOU must be extra “basic” if you want to see results. #gluteguy #glutelab
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Oct 25, 2018 at eight:35pm PDT
In high school, I was so sick and uninterested in being so skinny that I vowed to vary it. I gained 70 lbs in 2 years by stuffing my face all day lengthy. My nightly dinners consisted of a peanut butter and jelly sandwich, Ramen noodles, and a bowl of cereal. My dad would make my sandwich typically and I’d scold him for not loading it up to the max with peanut butter. Turns out I was consuming a thousand energy from the PB & J sandwich alone. This was nice for bulking, however it’s the worst factor you are able to do should you’re slicing. The pic on the left accommodates 21 grams of peanut butter whereas the pic on the suitable accommodates 121 grams. This amounts to a difference of 563 calories! Most of you are attempting to drop a few pounds. In that case, you’d be foolish to only wing your portion sizes like me. The vast majority of people eat many extra energy than they assume. This has been proven to be the case in several well-conducted studies. Individuals swear they don’t eat that much, however once they truly weigh and monitor, they understand that they have been grossly underestimating their actual intake – typically by 40% or extra. They assume they’re consuming 1,500 cals per day however it’s actually more like Three,000. Backside line: take the time to know portion sizes per sort of food you’re consuming. Additionally in the event you hip thrust then peanut butter ends up going straight to the glutes . #gluteguy #glutelab
A submit shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Oct 26, 2018 at 7:44pm PDT
Educating optimum hip thrust type is difficult. While the occasional lifter prefers and features better staying pretty impartial within the head, neck, and spine, the overwhelming majority of lifters do greatest maintaining a forward head position, which results in ribs down and a posterior pelvic tilt. It’s not just the ahead eye gaze; the entire head has to take care of its ahead place. You’re not hinging around the bench; the body mass above the bench stays comparatively put, whereas the body mass under the bench is the place the movement occurs. The astute science geeks out there will rightfully point out that posterior pelvic tilt is related to some lumbar flexion, and that lumbar flexion beneath load might be problematic. Nevertheless, lumbar flexion is simply harmful when the discs are concurrently subjected to compressive forces. With this type of hip thrust, the glutes are driving hip extension and posterior pelvic tilt, and erector spinae activation is drastically diminished. Core activation is what creates the bulk of the compressive forces, so with the erectors more “silenced,” the discs aren’t as compressed. This makes the train very protected. In truth, it’s safer than the “neutral” method because as you rep to failure or go a bit too heavy, you will inevitably arch the chest and hyperextend the spine, which may lead to lower back pain. We now have 200 members at Glute Lab hip thrusting day in and day trip, and there have been zero accidents up to now. Contemplating how heavy we go, that is astounding. Please watch the video for a visible demonstration. #gluteguy #glutelab #thethrustisamust
A submit shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Oct 29, 2018 at 12:28am PDT
In Chinese language philosophy, yin and yang describes how seemingly opposite or opposite forces may very well be complementary, interconnected, and interdependent in the natural world, and how they could give rise to each other as they interrelate to at least one another. When training for max muscle progress, you have to be getting stronger over time in sure actions. Nevertheless, typically you shouldn’t concern yourself with quantity and will as an alternative concentrate on high quality. You are able to do this by focusing your consideration on the muscle being labored through the raise as an alternative of on finishing up the task as explosively or effectively as potential. These two methods are generally known as progressive overload and the mind muscle connection, and each are necessary to develop most muscle hypertrophy. One with out the opposite will yield inferior results. I sometimes perform the first 1-2 workouts per day with the objective of hitting some sort of PR, after which the remainder of the workout is completed with a concentrate on the texture and not the load. #gluteguy #glutelab
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Oct 31, 2018 at 4:15am PDT
Speak to any bodybuilder, and he'll have the ability to listing off his favorite workouts for each body half. And it's totally different for every bodybuilder. The differences arise on account of physique phase proportions, joint mobility, tendon attachment factors, muscle architecture, coordination, and damage historical past, to name a number of. However, you must know your favorite workouts that mix to greatest work all the physique. For me, it's the bench press for the pecs, the extensive neutral grip pulldown and chest supported row for the again, the army press for the delts, hip thrusts for the glutes, squats for the quads and glutes, deadlifts for the hams and glutes, and Nordic ham curls for the hams. Your listing must be totally different from mine. And your record will change over time. For instance, I used to love weighted dips and chins, however these don't go well with my body nicely anymore. What's the significance of this listing? Through the years, each time my legs and glutes are jacked and swole, it's once I'm kicking butt on hip thrusts, squats, and deadlifts. These days, I've been doing tons of Nordics and have made them a staple. And each time my pecs and shoulders and lats are jacked and swole, it's once I'm kicking butt on bench press, army press, pulldowns, and chest supported rows. You’ll want to care about your power on your prime eight lifts and be striving to greatest your PRs, as that is how you make progress through the years. Once I can beat these numbers, I'll possible have a better physique: full squat – 315 x 10 deadlift – 500 x 10 hip thrust – 585 x 10 bench press – 275 x 10 army press – 185 x 10 pulldown – 225 x 10 db chest supported row – 220 x 10 Nordic – keep management all through the complete decreasing part You possibly can and will shuffle your lifts round and rotate lifts in and out of your packages, but by no means take your eye off of your power on the large lifts that go well with you nicely. Chances are you’ll want dumbbells over barbells, you might choose single leg over double leg, you could choose certain machines, however regardless of the case may be, ensure you're trending upward over the long haul. What are your prime eight lifts? #gluteguy #glutelab
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Nov 3, 2018 at 3:40am PDT
Take any well-liked glute exercise, and also you'll find numerous specialists who rave about it and different specialists who claim that it's ineffective at constructing the glutes. Opinions are in all places. There are two reasons for this. First, human hip anatomy and glute architecture differs markedly from one individual to the subsequent. What works properly for one individual doesn't essentially work for an additional. Therefore why we must experiment and work with all kinds of people prior to drawing conclusions. Second, there isn't a single revealed research evaluating the effectiveness of one glute train versus another on precise gluteal hypertrophy. There are indeed plenty of electromyography (EMG) research, however we’d like longitudinal analysis utilizing magnetic resonance imaging (MRI) to help our theories. Till then, we must depend on anecdotes and logical reasoning. For example, I take into accounts the info I obtained in the course of the quite a few EMG experiments I've carried out with shoppers through the years, the quality of contractions I feel once I palpate shoppers' glutes throughout coaching, the sensations I feel once I perform the totally different workouts, and the suggestions I obtain from shoppers. At @glutelabofficial, we practice a whole lot of shoppers each month with the primary objective of building their glutes. Because of this, we feel that we’ve a superb deal with on what works greatest for the plenty. This publish lists particular person workouts, however I would like you to assume more concerning the movement patterns they characterize. For example, chances are you’ll want 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 typical deadlifts, or a selected sort of lunge like a curtsy or deficit lunge, or kickbacks off of a pendulum unit as an alternative of a cable column, or perhaps you favor single leg leg presses or knee banded high and large leg presses over commonplace leg presses. At any fee, these patterns will serve you properly, so ensure you're including most of them in your weekly routine. #glutelab #gluteguy #thethrustisamust #bootybybret
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Nov 10, 2018 at 7:26am PST
Each month, I feel up something difficult and then check it on Glute Squad guinea pigs @brianna_fit_ and @chrisannanorthrup. I have two new protocols to share, however earlier than I achieve this, I noticed that I by no means made my pyramid protocol or ladder protocol into graphics. I’ll publish the ladder protocol tomorrow and the new protocols subsequent week, but here is the pyramid protocol. Lots of you probably did this for a month and saw good outcomes from it. I initially confirmed my shoppers @cabalstrong10, @domscottfit, @chrisannanorthrup, and @brianna_fit_ doing this on July 31. For those who already did this, then I wouldn’t do it once more until a number of months have elapsed. However it you haven’t tried it, I like to recommend you give it a go, until in fact you’re doing considered one of my personalised packages or Booty by Bret. The primary graphic showcases the protocol and the second graphic (swipe left) offers an instance month. In the future, I gained’t be double posting protocols – I’ll make sure to create graphics like this in order that they’re straightforward to comply with (and share). Modify the hundreds shown within the instance in line with your power degree and attempt to beat your complete reps each week. In the instance shown, complete reps for the month went from 50 to 64. This is progressive overload and it builds the booty. Be certain that your type and ROM stay the identical throughout the month. Edit: this is for the hip thrust exercise, it’s achieved as soon as per week (but you possibly can practice glutes on extra days), relaxation is 2 min in between units, tempo is one up one down no pauses, ROM stands for vary of movement, and also you solely do it for Four weeks as a result of it’s brutal and you may’t hold beating PRs indefinitely…change to a different protocol. #glutelab #gluteguy #thethrustisamust #bcpyramid
A submit shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Nov 14, 2018 at 10:33pm PST
That is the descending ladder protocol that I shared a few months in the past. It’s in all probability the preferred glute burnout we’ve provide you with at @glutelabofficial. My trainers @arbryce and @alex.sterner truly came up with the exercise, however the BC Ladder has a pleasant ring to it (identical to the BC Pyramid which I posted the other day). We begin novices off at 10 or perhaps 12, however advanced lifters can work their method down from 15. This means 15 knee banded bridges, then 15 knee banded supine abductions, then 14 and 14, then 13 and 13, then 12 and 12, until you get right down to 1 and 1. It’s brutal and burns the booty like no different. Word on the street is that some people can do 20 on down with no rest. I can barely do 10 without stopping. Because of @just_drea_marie and @leidatorno for being my fashions. Edit: this is carried out once every week, with no additional load, at the finish of the exercise, and the abductions are carried out within the bottom of the bridge position (you are able to do from the highest too however it’s more durable this manner). #gluteguy #glutelab #bcladder
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Nov 19, 2018 at eight:06am PST
Which is best to carry out: barbell hip thrusts or barbell glute bridges? Properly, the apparent answer is to do them both. But for those who might solely do considered one of them, the reply is, “it depends.” Firstly, when you occur to feel one working your glutes way more than the other, then it is best to in all probability keep on with that exercise more often than not. Nevertheless, you possibly can typically study to feel a motion more over time by adjusting foot and stance width and altering your mechanics. Should you feel both of the workouts working the glutes equally, then it is best to in all probability perform the hip thrust more typically, simply due to the increased hip vary of movement and barbell displacement. When you take a look at the chart, you'll discover that the hip thrust strikes the hips via a much higher range of movement and barbell distance. In case you use a taller bench and/or elevate the ft, you will get much more hip range of movement and barbell displacement out of the hip thrust. You'll notice that the hip thrust works extra quad than the glute bridge but displays an analogous amount of glute, ham, and adductor exercise. Nevertheless, this knowledge was estimated based mostly on experiments on 4 people and circumstances weren't managed. In the future, I'll carry out and publish a research analyzing the two so the info is more correct, and I'll look into extra variables. The essential factor is to be performing at the least one movement in your program that strengthens end-range hip extension and works the glutes hardest at brief muscle lengths – that is the zone of maximum glute activation. For instance, a hip thrust, a bridge, a again extension, or a reverse hyper variation. You also needs to be performing at the very least one movement in your program that strengthens flexed-range hip extension and works the glutes hardest at lengthy muscle lengths. For instance, a squat, a lunge, a deadlift, or a very good morning variation. And it is best to strengthen abduction and external rotation too. The glutes do loads of issues so we should practice them in quite a lot of movement patterns and vectors. #glutelab #gluteguy #thethrustisamust
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Nov 23, 2018 at eight:06pm PST
This is among the most essential posts I’ll ever make, and I’m going to use my badass Four’11” and 96 lb shopper little @nikizager for instance. The image exhibits her progress from final yr to this yr. She started coming to Glute Squad eight months in the past however was inconsistent and averaged simply a couple of periods per thirty days. Four months ago, she buckled down and started displaying up twice every week. She came to me five weeks before her present, and I dealt with her coaching, vitamin, and prep. That is once I cracked down and started having Niki practice with me in individual one on one. For 5 weeks, we did just 7 workouts: hip thrusts, Nordic ham curls (NHCs), machine seated hip abduction, army press, chin ups, close grip bench, and ft elevated inverted rows. She educated Three-Four days per week with just 10 sets per session however set PRs each session. She went from 125 lbs for 3 units of 12 to 245 lbs for Three sets of 12. She vastly improved her decreasing during NHCs and acquired a lot stronger at seated hip abduction. She went from with the ability to perform 3 reps with the 45 lb bar on army press to 15 reps with the bar and 5 reps with 55 lbs. She went from with the ability to carry out Three bodyweight chin ups to 8 and will do Four reps with 10 additional lbs. Her cg bench and inverted rows improved substantially as nicely. She weighed 96 lbs throughout your complete course of. This challenges every little thing nearly all of fitness professionals consider on the subject of physique training. • No bulking and slicing all yr • No dieting all yr • No cardio all yr • No peak week tips • Quantity went down during prep • Set PRs all the best way into her show How did we do it? Simply steady recomping by way of progressive overload. That is means too simple and common sensical for the vast majority of rivals, in order that they’ll undoubtedly hold doing things the previous style means. However when you’re sick and uninterested in spinning your wheels and being depressing throughout the process, please think about doing issues my approach. Those that have worked with me individually (@brianna_fit_ and @chrisannanorthrup will attest) are astounded at how much easier and less nerve-racking it may be. #gluteguy #glutelab #thethrustisamust
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Nov 26, 2018 at 9:04am PST
Up to now few weeks, I’ve posted the BC Pyramid and the BC Ladder protocols. Before I present the protocols to my followers, I check them out right here at @glutelabofficial. @chrisannanorthrup and @brianna_fit_ performed the Glute Ham Destruction protocol and used 225 lbs, 315 lbs, and 365 lbs for his or her hip thrust masses. They used a stopwatch to ensure they have been pausing for the complete period of time. You’ll perform Three AMRAP (as many reps as attainable) sets of pause hip thrust, which can fry your glutes. Then, you’ll carry out Nordic ham curls with 3 pulses at the backside as shown within the video to blast your hammies. Finally, you’ll perform DB 45-degree hypers to finish off your complete posterior chain. Choosing the right masses for you hip thrusts units is bigoted, however try to decide one thing that has you performing 5-15 reps. This is to be carried out once every week for Four consecutive weeks, and the aim is to extend the variety of complete repetitions you perform on the pause hip thrusts. Mannequin: @jamiederevere #gluteguy #glutelab #thethrustisamust
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Dec Four, 2018 at 6:21pm PST
Are you a physique competitor who’s a sufferer of horrible advice out of your prep coach? Perhaps you’re, however are usually not yet aware that there’s a better approach. Now that I’m working with a whole lot of bikini rivals, I’m blown away by how horrendous the coaching is out there. Here’s the cycle: 1⃣ You’re employed arduous to put on muscle mass by yourself. 2⃣ Your coach prescribes you tons of cardio and places you on a freakishly low calorie food regimen. The resistance training routine sucks and the coach never seems at your type or asks when you’re progressing. 3⃣ Your coach runs you into the ground, but you truly look pretty good due to the arduous work you probably did on your own previous to working with stated coach. Four⃣ Because of the overemphasis on starvation and cardio and underemphasis on proper resistance training, you lose muscle and shape, and you look slightly bit worse at every successive show. 5⃣ Since you’re dropping muscle, the one means so that you can look aggressive is to maintain coming in lighter and lighter. You’re metabolism diminishes on account of decreased muscle mass and NEAT. Ultimately, your coach may even recommend that you simply go on Anavar, T3, and/or Clenbuterol as a result of he’s too ignorant to understand that it’s his inferior program that’s making you look worse. 6⃣ Now you’re devastated since you’re working so exhausting but backtracking. If this sounds familiar, hearth your incompetent coach and find somebody who truly studies the science of physique training and cares about you as a human being. The one purpose why many of those coaches do nicely is that they inherit already-successful shoppers, they take on tons of of shoppers and highlight the select few who place nicely, and/or push medicine on their rivals. Proper progressive resistance training ought to be the backbone of any physique competitor’s program. Muscle creates shape and enhances the metabolism. #gluteguy #glutelab
A publish shared by Bret “Glute Guy” Contreras PhD (@bretcontreras1) on Dec 10, 2018 at 11:59am PST
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