#gluteguy

The purpose of this study was to compare activity of Glutes, biceps femoris and vastus lateralis during back squat and barnbell hip thrust in 13 women. The barbell hip thrust elicited greater mean and peak in Gluteus maximus ( 69.5 and 172 % - more than double the number that of back squats ) #barbellhipthrusts #hipthrusts #glutes #reserach #gluteguy https://www.instagram.com/p/CCOgV-0swvO/?igshid=1d9avviaeq0qc

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

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

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

#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

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

This is an amazing post by coach @bretcontreras1 !! ・・・ Here are 10 mistakes that many women make in their pursuit of fitness goals. Please be aware that there are numerous badass women lifters out there who do everything just right. But these ladies don't represent the majority, and the purpose of this post is to inform the masses to help them better reach their goals. The majority of men make numerous mistakes in their training as well, but the mistakes tend to be different. I created a different list for men, which I'll post next week. And just to address my qualifications...I'm pretty sure I work with more women than anyone in the world if you tally up my personal training clients, online programming clients, Glute Squad members, Strong by Bret members, seminar attendees, etc. So I see this stuff on a daily basis and have been for 20 years as a trainer. In general, women tend to perform too many sets overall, and too many of these sets are characterized by low levels of effort. Many do too much total exercise overall (weights, yoga, cardio, spin, plyos, etc.), which significantly hampers their progress. Some women focus more on acute sensations such as sweating, feeling the burn, getting a pump, or being sore the next day, than on strength gains and long term progress . Many need to double their rest times and quit turning their weight training sessions into circuits. Many don’t plan out their training and fail to deload or fluctuate their training stress. Some employ too much variety and randomness and would benefit from greater structure and rigidity. Many women would benefit from taking complete rest days and focusing their attention on setting PRs and achieving progressive overload. Last, women should concern themselves more with the perfect program for them rather than the program their idol is supposedly performing. #gluteguy (at Ithaca, New York)