2155: The Art & Science of Building Perfect Butts With Bret Contreras
Sep 4, 2023
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Fitness expert Bret Contreras, also known as the Glute Guy, discusses topics such as not charging clients, debunking a fake study on squats vs hip thrusts, the benefits of isometric training, freeways vs machines, old-timey strength training, and unique periodization strategies for strength training.
Individual differences and preferences are significant in determining the effectiveness of specific exercises for glute development.
Paying attention to different muscle groups during workouts is important for optimal results.
Exercise variation promotes muscle growth and prevents stagnation.
Volume and frequency of training are crucial factors in muscle growth.
Incorporating variety and periodization in training prevents plateaus and optimizes progress.
Deep dives
Main Idea 1
The podcast episode focuses on training the glutes and discusses the two popular exercises: the hip thrust and the squat.
Main Idea 2
The host and guest discuss the results of a study comparing the effectiveness of the hip thrust and the squat in developing glute hypertrophy, with the study showing similar results for both exercises.
Main Idea 3
The guest shares his experience and perspective as a trainer, mentioning that individual differences and preferences play a significant role in determining the effectiveness of specific exercises for glute development.
Main Idea 4
The podcast acknowledges the importance of understanding the individual needs and responses of clients when designing training programs, and highlights the role of personal preferences and sensations in the success of glute-focused exercises.
The Importance of Paying Attention to Different Muscle Groups
Paying attention to different muscle groups during workouts is important for optimal results. While sensation alone may not be the best indicator, focusing on specific muscle groups can lead to more targeted and effective training. For example, favorite exercises for specific muscle groups can vary among individuals, highlighting the need for personalized attention. It is essential to recognize that workouts should incorporate a balance between subjective and objective approaches to achieve desired outcomes.
The Role of Exercise Variation in Muscle Growth
Exercise variation plays a vital role in promoting muscle growth and preventing stagnation. The study comparing leg press machines and barbell squats among beginners found that the strength and muscle gains from the leg press were slightly superior. However, long-term benefits from the squat were not fully realized within the short study period. This highlights the importance of mastering exercise techniques and biomechanics. It also suggests that exercising a specific muscle group with different variations can lead to more comprehensive development and ultimately more significant muscle gains.
The Significance of Volume and Frequency in Training
Volume and frequency of training are crucial factors in muscle growth. While equating volume is important in research, real-world scenarios allow for more flexibility in program design. A study on frequency revealed that when volume is divided over multiple training sessions, more consistent workouts are possible, resulting in overall greater volume over time. Tailoring training programs to an individual's capacity and recovery ability can lead to improved consistency, enhanced quality of workouts, and better results. Moreover, focusing on quality repetitions, range of motion, and connection to the target muscles can maximize gains throughout different exercise variations.
Variety and Periodization in Training
The podcast discusses the importance of incorporating variety and periodization in training. The hosts emphasize the need to rotate exercises and focus on different lift variations over time to prevent plateaus and optimize progress. They highlight the benefits of training different muscle groups and movement patterns, such as squats, hip thrusts, and deadlifts, in various training cycles. By diversifying training approaches and keeping exercises fresh, individuals can continue to challenge their bodies and adapt to new stimuli.
The Value of Learning from Different Strength Sports
The hosts emphasize the value of learning from different strength sports, such as powerlifting and Olympic lifting, for comprehensive training. They discuss the importance of incorporating techniques and principles from these sports into bodybuilding and hypertrophy-focused programs. They highlight the benefits of frequency training, progressive resistance methods like chains and bands, and exercise selection based on individual needs and goals. The hosts encourage trainers and coaches to look beyond traditional bodybuilding approaches and embrace the knowledge and insights offered by other strength sports.
In this episode Sal, Adam & Justin speak with the Glute Guy, Bret Contreras.
His strategy for not charging his clients. (2:30)
The creation of the ‘glute guy’. (10:04)
The fabrication of a study. (16:15)
Breaking down the recent study on hip thrusts and barbell squats eliciting similar muscle hypertrophy. (33:27)
The benefits of the sumo deadlift for building the butt. (50:28)
Respecting integrity over clicks in the fitness industry. (58:13)
Your knowledge is a pie chart. (1:04:57)
The wisdom from the older generations. (1:09:00)
Hitting PRs and getting stronger in the process. (1:15:43)
Using the incline bench to build the chest. (1:19:06)
His take on isometric training for building muscle. (1:20:45)
You’re missing out if you’re myopic. (1:29:08)
The lost wisdom of old-timey athletes. (1:47:25)
How much training is necessary to maintain muscle and strength? (1:51:24)
His annoyance with the current state of social media. (2:00:30)
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