Perform with Dr. Andy Galpin

Dr. Bret Contreras: How to Build Bigger Glutes & Legs

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Feb 19, 2025
Guest
Bret Contreras
Join Dr. Bret Contreras, a leading expert in glute training and PhD in sports science, as he shares his insights into building bigger glutes and legs. He delves into the anatomy of glutes and explains effective exercises like the hip thrust. The discussion highlights training differences between men and women, particularly focusing on glute development. Contreras emphasizes the importance of recovery and how evolving scientific research can shape training methods. Discover practical strategies that even casual gym-goers can apply for effective muscle growth.
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ADVICE

Training Goals for Men vs. Women

  • Consider the trainee's goals when designing a program.
  • Women often prioritize glute development, whereas men may desire more balanced hypertrophy.
INSIGHT

Glute Training Frequency

  • Women's focus on glutes requires higher volume and frequency.
  • Consider training glutes at least three times per week for maximal growth.
ANECDOTE

Training Preferences of Asian Women

  • Asian women clients have helped Bret Contreras understand training preferences.
  • They often prioritize glute growth over quad development, avoiding exercises that bulk their thighs.
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