Huberman Lab

Build Your Ideal Physique | Dr. Bret Contreras

2404 snips
Sep 22, 2025
Dr. Bret Contreras, known as 'the glute guy', is a sports scientist specializing in strength training and muscle building. He shares insights on how to effectively resistance train for aesthetics and performance, emphasizing principles like training frequency, exercise selection, and progressive overload. Bret discusses the importance of glute activation, the 'Big Six' foundational lifts, and offers practical strategies for recovery. He also explains common mistakes with hip thrusts and how to train efficiently for enduring results.
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Train Muscles Twice Weekly

  • Train each major muscle about twice per week to maximize gains while minimizing recovery risk.
  • Use 2–3 work sets per exercise and track progressive overload with a logbook.
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Prioritize Progressive Overload

  • Prioritize progressive overload: increase load or reps over time while maintaining clean form.
  • Keep workouts focused and track PRs rather than mindlessly repeating sets.
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PRs Transfer Across Variations

  • You don't need to repeat the exact lifts to get stronger; movement patterns transfer across variations.
  • Rotate monthly focus (e.g., squat month, deadlift month) while still training all patterns.
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