Dr. Bret Contreras: How to Build Bigger Glutes & Legs
OvercastEpisode Summary
My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust.We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design.Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training.
Articles
- Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift (Frontiers in Physiology)
- Addition of The Barbell Hip Thrust Elicits Greater Increases in Gluteus Maximus Muscle Thickness in Untrained Young Women (International Journal of Strength and Conditioning)
- A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises (Journal of Applied Biomechanics)
- The Study of the Cross-Sectional Areas of the Gluteal Muscles on Magnetic Resonance Images of the Weightlifting Athletes (Progress in Nutrition)
- Effects of squat training with different depths on lower limb muscle volumes (European Journal of Applied Physiology)
- An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells (Journal of Strength and Conditioning Research)
- Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise(Journal of Strength and Conditioning Research)
- An electromyographic analysis of sumo and conventional style deadlifts (Medicine & Science in Sports & Exercise)
- Effects of heavy barbell hip thrust vs back squat on subsequent sprint performance in rugby players (Biology of Sport)
- Heavy Barbell Hip Thrusts Do Not Effect Sprint Performance: An 8-Week Randomized Controlled Study (Journal of Strength and Conditioning Research)
- Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis(Sports Medicine)
- Do cheaters prosper? Effect of externally supplied momentum during resistance training on measures of upper body muscle hypertrophy (SportRxiv)
- Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis (SAGE Open Medicine)
Books
- “The Complete Book of Butt and Legs” (Kurt Brungardt, Mike Brungardt, Brett Brungardt)
- “Super Strength” (Alan Calvert)
- “Supertraining” (Yuri V. Verkhoshansky, Mel C. Siff)
- “Glute Lab: The Art and Science of Strength and Physique Training” (Bret Contreras, Glen Cordoza)
Other Resources
- The Top Five Glute Exercises (Bret Contreras):
- Dispelling the Glute Myth (T Nation)
- Bret Contreras patent
- Skorcher (Bret Contreras)
- Rule of Thirds (BC Strength)
- StrongLifting (BC Academy)
- Katalyst EMS Suit
People Mentioned
- Ronnie Coleman: American bodybuilder
- Tom Platz: American bodybuilder
- Yuri Verkhoshansky: Russian scientist, known for plyometric training
- Robert Hoffman: Olympic weightlifting coach
- Arthur Jones: Nautilus founder
- Lauren Colenso-Semple: researcher, female physiology, exercise and nutrition
- Kassem Hanson: strength and conditioning trainer
- Menno Henselmans: exercise scientist, author
- Charlie Francis: Olympic sprint coach
