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.

Author: Bajind Tygogis
Country: India
Language: English (Spanish)
Genre: Science
Published (Last): 3 October 2013
Pages: 11
PDF File Size: 6.6 Mb
ePub File Size: 16.57 Mb
ISBN: 147-5-82385-931-7
Downloads: 10337
Price: Free* [*Free Regsitration Required]
Uploader: Shaktilkis

Here’s what you need to know. Your website contains a lot of useful information.

Throughout this article analyze the booties on the various women. They target the quads and erector spinae. Currently training for a show bikini and I am feeling really good and confident with everything…except my flat butt!

Dispelling the Glute Myth | T Nation

Many of these things are to be expected from an infomercial especially a Beach Body infomercial; they have it down to an exact science. Notify me of new comments via email. My niece is seeing great results gluttes with me one day per week but she also plays volleyball throughout contrerxs week. Why would any movement that focused on targeting the glutes — the strongest muscle in the body — through direct hip extension while keeping the spine in neutral be unsafe? Awesome and very thorough examination of glute protocals.

Where do you get those nice thick barbell pads? If you’re a bodybuilder and you need bigger glutes, then you must perform the exercises below.

Bret Contreras | All Articles | T Nation

Her butt is way too big in comparison to the rest of her body. The stronger they get, the more powerfully they contract in sprinting and the better they protect against low back, knee, hamstring, and groin injuries. But if you want maximum glute strength, sprinting speed, low back health, and sex-appeal, then you better start thrusting. Why Most Strength Coaches Fail Some strength coaches fail at delivering great glutes to their clients because they are too rigid in their beliefs to the point where they are anti-bodybuilding.


Only about 10 percent of people are able to do it. Warm-ups are for everyone; beginners and advanced. He even figured out a crafty way to use band resistance for them. Post was not sent – check your email addresses! I placed first in the NPC Excalibur. What’s wrong with you? Charlie Francis talked about how there were only a few athletes in the world who could maintain “sprint form” in the meter sprint and how sprinters knew they had a bad day if they felt their sprints in their quads.

After all, you have to build them too in order to see them. DJ — thanks for the kind words. When I had my Scottsdale studio, I was turning out nice booties like they were on an assembly line.

In fact some have booties thats so big, Kim Kardashian looks anorexia in comparison. In the past three years, I’ve had around ten male clients regularly hip thrust over pounds for ten reps and around ten female clients hip thrust pounds for ten reps. Doing these movements first in a routine often allows the client to feel their glutes working more on subsequent exercises which is a huge plus. Episode 19 from valerie waters on Vimeo.

You don’t like humping? It looks pretty dangerous. I love sport-specific training, max-sprint speed development, bodybuilding, powerlifting, Olympic weightlifting, strongman, MMA, and physical therapy.

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

It’s perhaps the best glute builder on the planet. Early in contrdras, I was trained to use electromyography EMG software that measures and records the muscular activity of exercises.


Their arsenal of exercises is too narrow. Fourteen years after reading my first book about glutes, I wrote my own.

After building up strength on these exercises, your workout will never feel right bget having at least one maximum glute-strengthener in your routine.

I need to be more creative with my efforts to get my left glute med back!

Okay ladies, you say you want a nice butt. Tips Legs Squat Challenge Training.

Try this technique to squash anxiety fast. In this episode, we dive into glute development exercises, functional vs body-part split training, the hip thrust, horizontal and vertical resistance training, and more. Glute bridges, dontreras thrusts, frog jumps, and back extensions.

In the three studies described above, quadruped hip extensions, back extensions, and treadmill running all anteroposterior actions beat out squats, deadlifts, and the Stairmaster all axial actions. Your research sounds pretty crazy. My agenda was to get it out there and have people recommend it to others, which worked.

Training one body part per day is outdated, and full-body workouts don’t always cut it. I have people come up to me every day and say, “You’re the guy who taught my friend the hip thrust. The glutes can’t get too strong in sports. I am currently considering online training or consultation with you.

There’s also a study performed by Kearns, et al. The two go hand in hand. They effectively train the sprint-vector and maximize glute activation.