If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts.
But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?
Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy.
And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study.
In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.
Our discussion includes . . .
- The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer
- Bret's take on a potentially fabricated study that stirred the fitness community
- The benefits and challenges of studying beginner trainees
- An exploration of training the glutes at varied muscle lengths
- The relationship between EMG studies and muscle hypertrophy
-The importance of technique over "feeling the burn" in compound movements
- Nuanced insights into the complexities of muscle growth mechanisms
- Practical strategies for those seeking to optimize their glute training
- And more . . .
So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don’t miss this episode!
Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(2:39) - Why was this research essential, and what drove its inception?
(13:59) - What's the rationale behind focusing on novice trainees?
(17:58) - How would outcomes differ with more advanced lifters?
(25:49) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
(28:59) - The role of EMG in predicting muscle hypertrophy.
(31:42) - EMG's Relevance in Bodybuilding Science
(35:04) - How does this study redefine our understanding of biomechanics and other exercises?
(39:22) - What larger impacts does this study have on fitness research?
(45:13) - Additional insights from the findings and final thoughts.
(49:35) - How to connect with Bret Contreras and his work.
Mentioned on the Show:
The study: https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1
Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
Bret Contreras’s Instagram: https://www.instagram.com/bretcontreras1/
Bret Contreras’s Website: https://bretcontreras.com/
