Find more articles and videos by Bret Contreras at T Nation. Here are three different day challenges to bring up your glutes and your PRs. April 23, by Bret Contreras. In this article I’m going to . These exercises act on the quads and hamstrings, not the glutes. The quickest way to get a great. Bret Contreras has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients.

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Strength gains for the new exercises come very quickly.

I am the Glute Guy and Here are My Secrets! | Bret’s Blog

You’ve been lied to. Progressions Ideally you would start at the most basic exercises and demonstrate proficiency before moving on to a more difficult variation.

Many of these things are to be expected from an infomercial especially a Beach Body infomercial; they have it down to an exact science.

Thank you, thank you, contrefas you for making my world a more beautiful place. Currently training for a show bikini and I am feeling really good and confident with everything…except my flat butt! I agree that you shouldn’t try to load exercises like scapular wall slides, but glute bridges?

Just pin extra weight to the stack if need-be. These machines can activate the glutes to a much higher degree than typical standing free-weight exercises. Or is it just calories in, calories out? We are all very shallow. By continuing to use this website, you agree to their use.

Or do regular dips just hurt your shoulders? At last, we’ve reached the maximum strength phase. Thanks for all your hard work, and especially for sharing it with your readers! On a somewhat related note — I am so gluts I finally figured out that your niece the second fitness model you use in your videos is only Fill in your details glufes or click an icon to log in: He, and the women from his country — in fact continent have amazing, defined, round bubble butts….


Seriously, as long as your booty is round, firm, and perky it can be small like that of Jessica Alba or Anna Kournikova or big like that of Kim Kardashian or Vida Guerra. He currently trains figure competitors, writes programs for clients from all over the world, and consults for various professional sport teams. The Skorcher is a machine I invented to be able to perform hip thrusts with extra range of motion and band resistance.

I compete in ultra grand masters bodybuilding. Even walking beat out the Stairmaster.

Squats and deadlifts aren’t the best exercises bfet building bigger, stronger glutes. The days of just squatting and deadlifting are long gone. Train your glutes 3 days a week! What in the Hell is the Skorcher? It’s just that the glutes aren’t maximally involved in squatting, lunging, and deadlifting. Leave a Reply Cancel reply Enter your comment here The stronger they get, the more powerfully they contract in sprinting and the better they protect against low back, knee, hamstring, and groin injuries.

In general, all of the muscles that act on the hip — from extensors to flexors, abductors to adductors, and external to internal rotators, need to be loose. You must journal your workouts and do one more rep each week or add 5 lbs to the bar.

Glutes, glutes, and more glutes w/ Bret Contreras “The Glute Guy” — 297

As for inflexible folks, I think that two different hip flexor stretches are needed — the standard hip flexor stretch in the lunge position where you focus on stretching the rear hip flexor while squeezing the rear glute, as well as the stretch in the Contrerae squat position where you pull the heel of the rear leg toward your butt to stretch the rectus femoris.


I tested common and unique body weight, dumbbell, contrerax, barbell, and machine exercises, and then tested three other individuals with varying anthropometry or body segment lengths to make sure the results I saw weren’t atypical. How can we turn this dream into reality? That was a great post. I was wondering, on the hip thrusts with the foot on the bench, why the bottom of the foot is on the edge of the bench instead of the heel being on top of the bench?

Obviously Valerie is going to be a bit biased since she is the inventor of Valslides. I have also written […].

Bret Contreras | All Articles | T Nation

I look forward to reading it in the coming months. This experiment has huge implications for sport-specific training and figure training as maximum glute activation appears to be region-specific and requires a variety of movement patterns to optimize activation across the entire spectrum of muscle fibers. Does your e-book have different glute workout plans? For most this means wider than hip width and a slight flare.

Ronnie’s glutes would have gglutes even bigger from hip thrusts. Awesome and very thorough examination of glute protocals. I’ve been hip thrusting to pounds for two year now, and my back has never felt healthier.