Build Your Ideal Physique | Dr. Bret Contreras
Huberman Lab
Tempo, Final Reps, and Progressive Overload Nuances
Discussion of making final reps hard, tempo's limited role for hypertrophy (more for longevity), internal vs external progressive overload, and balancing quality and quantity over years.
My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity.
Read the episode show notes at hubermanlab.com.
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Timestamps
(0:00) Bret Contreras
(2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL”
(10:45) Sponsors: Rorra & Carbon
(13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus
(21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns
(31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training
(40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury
(48:52) Sponsors: AGZ by AG1 & LMNT
(51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety
(1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload
(1:11:16) Progressive Overload, Quantity & Quality, Injury
(1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency
(1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT
(1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review
(1:33:00) Sponsor: Function
(1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds
(1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency
(1:49:26) Common Mistakes of Hip Thrusts
(1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy
(2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises
(2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory
(2:14:23) Neck Training; Focused Training & Maintaining Strength
(2:22:06) Sponsor: David
(2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs
(2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves
(2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy
(2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones
(2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips
(2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure
(2:57:48) Acknowledgements
(3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
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