How To Build A Strong & Aesthetic Butt With Glute Expert Bret Contreras

How To Build A Strong & Aesthetic Butt With Glute Expert Bret Contreras | Mind Pump 2155

Рет қаралды 227,457

Күн бұрын

00:00 Intro
01:23 His strategy for not charging his clients.
08:57 The creation of the ‘glute guy’.
15:08 The fabrication of a study.
32:20 Breaking down the recent study on hip thrusts and barbell squats eliciting similar muscle hypertrophy.
49:21 The benefits of the sumo deadlift for building the butt.
57:06 Respecting integrity over clicks in the fitness industry.
1:03:50 Your knowledge is a pie chart.
1:07:53 The wisdom from the older generations.
1:14:36 Hitting PRs and getting stronger in the process.
1:18:59 Using the incline bench to build the chest.
1:19:38 His take on isometric training for building muscle.
1:28:01 You’re missing out if you’re myopic.
1:46:18 The lost wisdom of old-timey athletes.
1:50:17 How much training is necessary to maintain muscle and strength?
1:59:23 His annoyance with the current state of social media.
Related Links/Products Mentioned
Visit Seed for an exclusive offer for Mind Pump listeners! *Promo code MINDPUMP at checkout for 30% off your first month’s supply of Seed’s DS-01® Daily Synbiotic*
seed.com/mindpump
Visit ZBiotics for an exclusive offer for Mind Pump listeners!
zbiotics.com/mindpump
September Promotion: MAPS Symmetry | RGB Bundle 50% off! *Code SEPTEMBER50 at checkout*
mapsfitnessproducts.com/
BC Strength - The world's best glute training products by Bret 'Glute Guy’ Contreras
www.bcstrength.com/
Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift
pubmed.ncbi.nlm.nih.gov/37461...
THIS Is The BEST Side Butt Exercise!
• THIS Is The BEST Side ...
Effect of 8 weeks of free-weight and machine-based strength training on strength and power performance
www.ncbi.nlm.nih.gov/pmc/arti...
Will Flexing make you Bigger? Posing for Muscle Growth
musclemediaonline.com/flexing...
Positions of Flexion and the Rep-Range-Overlap Technique
www.ironmanmagazine.com/posit...
MAPS Old Time Strength
mapsoldtime.com/
Muscle Fiber Splitting Is a Physiological Response to Extreme Loading in Animals
journals.lww.com/acsm-essr/Fu...
How Much Training is Necessary to Maintain Strength and Muscle?
bretcontreras.com/how-much-tr...
Mind Pump Podcast - KZfaq
/ @mindpumpshow
Mind Pump Free Resources
www.mindpumpfree.com/
Featured Guest/People Mentioned
Bret Contreras PhD (@bretcontreras1) Instagram
Brad Schoenfeld, PhD (@bradschoenfeldphd) Instagram
Paul Carter | Hypertrophy | Education (@liftrunbang1) Instagram
Layne Norton, Ph.D. (@biolayne) Instagram
Joe DeFranco (@defrancosgym) Instagram
Ben Pakulski (@bpakfitness) Instagram
Chris Beardsley (@chrisabeardsley) Instagram
Andy Galpin (@drandygalpin) Instagram
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Пікірлер: 320

@319jmp 10 ай бұрын

Okay so here are a few helpful tips: When choosing an exercise for the greatest opportunity for growth you can: 1) choose one with the greatest opportunity to progressively overload it 2) choose one with the greatest range of motion 3) choose one that matches its resistance curves to your strength curve 4) choose one where the highest amount of tension can be applied in the muscle’s stretched/lengthened position. If you can find an exercises that allows for several of these at the same time, you have a recipe for “the best exercise”. While Hip Thrusts allow for a great loading potential, the range of motion is not the best. Sumo deadlift therefore would be on paper better because of both the loading potential and the range of motion. However, due to differing body mechanics, the sumo deadlift may he hard for some to feel their glutes activate. In this case, consider the Front Foot Elevated Split Squat. Using proper form and preferably Smith Machine, it may be the best of all worlds for the glutes.

@isabelcastaneda7439 9 ай бұрын

Genius

@annamasciarelli6455 8 ай бұрын

Thanks!

@CuriousCM 10 ай бұрын

Brett is worth the 2 hours. So much knowledge

@littlep420 2 ай бұрын

i luv how brett talks he is so cute and articulate 🥰

@user-to2zs3oc6l 10 ай бұрын

I've been obese for 14 years since the birth of my first child. I have lost weight several times and always gained it back and more. I've always done the same thing, eat less... workout more. At some points I was doing two P90x workouts a day. I was always exhausted or injured. I tried keto and lost 25 pounds but the rage and hair loss wasn't worth it. The past few years I got into fasting and when it stopped working, I fasted more. I was fasting daily for 18/20 hours eating about 50 grams of protein a day. I've always been active and have been lifting weights regularly but I didn't realize I was doing "muscle cardio" until Sal said it. I've learned so much from you guys... in the past couple weeks I've stopped fasting, I'm eating as close to 150 grams of protein a day, I'm squatting, thrusting and deadlifting around 120 -135 for 3 sets of 6 and 8. I didn't even know I could lift that at almost 47 with two kids. Thank you guys so much for all the great info.... can't wait to see where I can go from here. I haven't felt excited or hopeful about my body in 15 years.

@shanarabegum8129 6 ай бұрын

He had a good soul, we need people like him. Esp when he said I care for pple. Exactly my moto when I see my patients.

@cakescakescakes 10 ай бұрын

Hip thrusts 100% helped improve my deadlifts. Even though they’re a pain in the ass to setup when you’re doing like 150kg+ I still do them often because of this and how much my glutes became so strong a grew bigger

@a.gallardo6902 10 ай бұрын

Wow, I felt like I got to really get to know Bret Contreras in this interview. I have seen a lot of his videos and it’s always straight to business. He seems like a genuinely nice and caring person here. 😊

@columbagonzalez5203 8 ай бұрын

More episodes with him please. I worship the glute guy

@MindPumpShow 8 ай бұрын

He’s awesome

@danielrak330 2 ай бұрын

Been doing a program like this for a few weeks. Switched to all compounds / heavy basics. Bench,Incline, Military, Lunges, Squat, SLDL, Pullup, Chinup, Bent Row, Deadlift. 2 sets each per week. It's fun and I feel strong and getting stronger.

@debbymarine 9 ай бұрын

I enjoyed seeing Brett Contreras on the show. I have all of his equipment, his books, and follow his Booty by Brett training programs. I’m a retired personal trainer, age 64, but I still love fitness and continue to train my body. I especially enjoy Brett’s way of training! 👍🏼

@lynnwilliams5432 6 ай бұрын

Doing these to awaken fractured femoral stem kills woman.

@chooselife5863 3 ай бұрын

@@lynnwilliams5432 What?

@Selene-cl9gy 8 ай бұрын

We 5’ ladies thank you for your gym products! I hated hip thrusts until I ordered your small bench! And the glute rack is amazing!

@monicarobles6598 8 ай бұрын

I luv how humble he is

@anjoliaisenbrey6456 9 ай бұрын

Starting with sumo deadlift and then adding barbell hip thrusts in that order proved super helpful for me!

@LisaOlona 10 ай бұрын

The first 2 hour podcast I’ve ever listened to from beginning to end! So much knowledge here.

@Andrea_k86 10 ай бұрын

Been really working on my glutes starting the beginning of this year. With working them out 3 days a week, eating a high protein diet, & taking Creatine I've seen really good results so far. Looking forward to listening to this episode.🦋

@MAN9027 8 ай бұрын

how much creatine a day?

@Andrea_k86 8 ай бұрын

@@MAN9027 Just one scoop a day, which is 5 mg.

@Fishneck10 8 ай бұрын

Let’s see the results 😅

@Andrea_k86 8 ай бұрын

@@Fishneck10 Lol! 😁

@user-ou6bk4iz8k 10 ай бұрын

I'm with Adam. Sumo deadlifts gave me tremendous glute growth!

@garycoote 2 ай бұрын

Wow this guy is good, he's like a magnet you can't stop listening to him, and I am not creepy. 😅

@Jennifer-bo2nb 10 ай бұрын

I loved this episode. Four brilliant trainers that have so much experience training themselves as well as clients. Thanks for this episode

@prissyxmansourx4210 10 ай бұрын

Two hours of great knowledge, information and training advice x

@gnomeoshaves4641 10 ай бұрын

FINALLY! This one has finally dropped after days and days of being teased by you guys lol

@ThePaigewieting 10 ай бұрын

For real! Haha. I said the same❤

@Christianh.5 10 ай бұрын

26 year old father of 2 here. Just finished powerlift and I've got to say, by far one of the best programs I have run to this day. Hit all 3 lifts with a pr at the end. Thank you guys for all that you do and having such a great message!

@MindPumpShow 10 ай бұрын

Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

@margaritapadilla2503 9 ай бұрын

Bret looks Great! He’s da “GOAT!”💪🏼

@sksainc688 10 ай бұрын

I LOVED this episode! I love you guys and love Bret. It was so amazing to watch and listen to you all speak about your passion.

@MeliQ823 10 ай бұрын

Absolutely loved this episode!!! So much knowledge and experience in the room but most importantly very humble and open minded people who are willing to tell things like it is and never worried about just being right. Awesome job guys!

@user-lb3yr2zl4e 10 ай бұрын

So much great information! I love the detailed explanations behind the science of why you believe in the benefits of each exercise. I'm looking forward to putting what I learned into practice.

@ashleyacklin5556 10 ай бұрын

I'm too excited about this episode. I have friends who swear they can't build their glutes. This will definitely help me prove them wrong! Thanks!!

@jmouzooni 8 ай бұрын

It takes me forever but it’s happening slowly. Lots of these compound lifts and protein and takes years

@claymonaro68 10 ай бұрын

Thanks for introducing me to Bret and all his work, I love how you can disagree on things but you see each others point. 2 hours flew by

@shanewinters3009 10 ай бұрын

The reason there isn’t such a large variance in squat’s compared to hip thrusters is because the squat is a compound lift with so many more areas to cover up the weakness. It’s the simple compound vs. isolation argument. There is just as much variance in the glutes with either exercise but one can’t be covered up. Great show guys, Justin is the man!!

@scottbennett3765 10 ай бұрын

Amazing guest! Mind Pump is always raising the bar in the health and fitness space.

@sunnygirlrn 5 ай бұрын

I recently added elevated Smith machine split squats and they are so humbling. Nauseous with the lightest load! Last week I tried barbell sumo deadlifts and oof was I sore. Excited to spark some new growth. Love Brett’s Glute book, too. For people who like to nerd out on technicality it’s a substantial textbook with great illustrations, too.

@veenurse777 4 ай бұрын

Brett is the GOAT and genuinely good heart!!

@samkellyfitness 9 ай бұрын

I haven't heard of Brett before, but what an amazing person. Totally love this guy now

@pamelawilliams9574 10 ай бұрын

One of my favorite episodes yet! I could listen to you four for days. Phenomenal knowledge!

@CHAMPLIFTS 10 ай бұрын

Every morning starts with a mindpump podcast 🏋️

@julieheadings 10 ай бұрын

This was fabulous! It took me a few days to catch it all, but I could listen to it again and again.

@pokemonfanthings4444 10 ай бұрын

I’m fascinated with all these tools. It’s exciting(and relieving) to know that being consistent is not the same as being boring. Manipuling factors and even trying new movements altogether is what keeps me going. Every few weeks I can make a little change and I’ve been loving the results. Thank you for teaching me something greater for my body and goals than CrossFit, ZGYM, and P90x style training

@buffNelly1989 10 ай бұрын

This was a fantastic episode! Thank you for all you do!!

@WatchingPlanesnbirds 6 ай бұрын

Love Brett. He's so real

@AmberlynBritney 10 ай бұрын

I love Bret so much! Such a sweet, honest spirit. Very refreshing in this over saturated space.

@julissarivas6992 10 ай бұрын

Loveeeee this collaboration. Been following Bret forever. Good stuff, I love the guy even more. Thanks for bringing him on. 💪🏼

@GoldenRay84 10 ай бұрын

my FAVORITE so far... so much information. Brett is such a wholesome guy! haha... loved the expiration date comment, that's so funny! totally worth the 2 hours

@huckjunoy 10 ай бұрын

I knew Brett from long time but after this episode I like him even more! By the way guys it feels you enjoyed the conversation 😉

@JuanMOrtiz-ju6fq 9 ай бұрын

I got one program and so far I’m loving it ! put me back on track 💪🏻💪🏻. Great episode !

@senkazlopasa1522 10 ай бұрын

Bret Contreras + Mind pump guys 🤯Immediate like button! Like, literally the only fitness people out there that I swear by and brag about all the time. Soo informative, but also would like to note that It's amazing how you can actually feel the passion these people have for what they do

@lisahickman4631 10 ай бұрын

So many nuggets of wisdom! I think I better understand the reason for my nagging glutes and what to do about it. Kudos for bringing in another perspective and the intellectual engagement that you dropped on us.

@mtstans 10 ай бұрын

One of my new fave episodes! Keep it up! Would love to see Mike Isreatel on here.

@Mysterious_Moon 8 ай бұрын

He’d have some rebuttals to what Contreras said here about him. They have some beef.

@katlynkang15 10 ай бұрын

Thank you for reading my mind and having the bootie guy on! Mind pump from time to time brings me back to my younger years. Good memories.

@Burkhimself 10 ай бұрын

Super nerdy on this one, I’m all in. More nerdy shows like this please. 💪🏼

@imanziasarim325 10 ай бұрын

Literally been waiting for this sequel for years ❤ my four gurus ❤❤❤

@kenyavalentine9219 10 ай бұрын

Me too

@jensahawk233 10 ай бұрын

I was so excited to hear Bret was coming onto.the show last week, as have listened to your last interview with him about 3x already, so loved hearing new stuff from him on your show here. Love all your highly knowledgeable guests, but of all the guests, i love Bret the best. Such a great show i listened to every word!!! ❤😊

@joannfalcon6423 9 ай бұрын

I loved this interview ❤️ I know that research is often biased or flawed. But your reputation for truth and integrity is well known. Making you a trust worthy trainer to follow. I truly appreciate that in a world of false information. Now here's something I didn't know. You don’t charge? OK so I'd really like to train BUT I'm not waning to train for a competition just for my personal benefits and health. Also I am 68, I weigh 123, I've been lifting weights for 16 years. I have a lot of questions on how to lift not only for improvement but also to maintain. I hope to hear your advice for an everyday person.

@Doxsein 10 ай бұрын

Loving the music over the intro to the episode. Lighting has improved recently as well, and audio has been amazing for a long time (as a musician, audio quality matters a lot!) you guys are killing the game, I absolutely love your show. Thank you for motivating me to become a better version of myself. 🍑

@lauradoe4435 10 ай бұрын

He is my FAVORITE!!! I follow both of you guys. I’ve bought both of your programs. I have all of his equipment and have had excellent results!!

@EdnaGarciamylife 10 ай бұрын

Of all your episode I watch, I was really excited for this one lol❤ 😅 I learned so much thank you guys!!!

@RBW8774 10 ай бұрын

🎉🎉🎉❤❤ yay! Been waiting for this!! As usual, you guys hit the nail on the head. Great show.

@SunkissedSweeti 10 ай бұрын

Really excited for this one! keep trying to convince the women I know that you can develop great glutes without getting on the table!

@nessacherii6807 6 ай бұрын

Building glutes for about a year and i think i have made progress. I kept seeing this exercise trend so i tried it for the first time following your form…. Ive Never felt that part of my butt sore all on its own!!!! Im excited now. I recommend!

@DaStoneyTV 10 ай бұрын

This is an amazing episode, thanks guys!!

@melissaeakle2825 10 ай бұрын

The gym I trained in just recently closed and one of my favorite machines was the chain Nautilus pullover. It was the 💣 Everyone else thought I was crazy until they used it properly

@ara912 10 ай бұрын

All My favorite fitness experts together yayyy!!! 🎉

@neenthevegan 10 ай бұрын

LOVED this episode! Great information.

@madeleinemetalmusic 10 ай бұрын

I have to walk into my job right now but I have a long commute home and I am so excited to listen to this!

@rdaliz 10 ай бұрын

❤❤❤❤❤❤❤ such a powerful meet! Love it, you guys are amazing!!!

@carolinasabala6544 10 ай бұрын

I absolutely love you guys. Super ecstatic Bret is ok here. He is super great to my understanding

@gmaribel5710 8 ай бұрын

2 hours of great knowledge ❤❤❤

@ramonasinclair3598 10 ай бұрын

Great episode as always! Thanks😊

@viktoriamidtmoen7692 10 ай бұрын

Another great episode, had been waiting for this one

@ubon21 10 ай бұрын

You guys are such a great influence in my life. I am finally getting my shit together and got back into lifting after being a lazy motherfucker for way to long. I'm new to the show, but I've been listening to the podcast everyday since then. bless you guys

@karlagonzalezrn9315 10 ай бұрын

definitely we need more episodes with coach bret! thank you guys!!!!! coach bret is soo humble ❤❤

@ashleycowart399 10 ай бұрын

🎉Super excited for this episode!

@kayjones6498 10 ай бұрын

Such a fun conversation! Thank you 🙏

@armandoalcazar4325 9 ай бұрын

This video does not have enough views!!! this is gold.

@cristinaluna6630 4 ай бұрын

I actually listened to this while I trained my lower body, focusing on my booty. As a 46yr old woman, I found that I began to lose that perkiness as I got into Perimenopause. This interview actually reminded me to target by using different movements. I can’t do hip thrust on my bench (doesn’t feel good on my back)but I can do it on the floor with my feet elevated. Awesome interview. Thank you😊

@elettramia6380 4 ай бұрын

😅me currently working out my legs and glutes while listening to this

@ashdp8485 2 ай бұрын

My gym’s benches are all too big for me too. I saw a good tip from one of those influencers that if you put a plate down it gives you the height to comfortably use the standard benches! It helped me immensely.

@allyrah5145 6 ай бұрын

These videos are gold mines for the best information! You guys are awesome!❤

@mariaagmezj8424 9 ай бұрын

It’s great to listen to ppl who really know what they’re talking about 🙌🏻🙌🏻🙌🏻 excellent podcast

@MindPumpShow 9 ай бұрын

Glad you enjoyed it!

@mariaweaver1618 7 ай бұрын

I knew there was a reason I liked Brett Contreras, he’s the real deal trainer

@MindPumpShow 7 ай бұрын

💯💯💯

@michaelschiller9570 10 ай бұрын

Woke up to see this one... yay. Listening on my way to work.

@daraneeamphay1381 9 ай бұрын

Absolutely love BC! Great listen.

@andriahastings7007 9 ай бұрын

I love how you all talk! Thank you for understanding the the 5 ft girl problem…..and can ya help with the almost 60 and trying to be strong and muscular 😍 I appreciate all the knowledge and converting it to more digestible information.

@leslieheidemann420 6 ай бұрын

I'm 68. I'm a IFBB pro. 2 lumbar back surgeries. I'm not allowed to squat or deadlift heavy anymore. I also felt like my glutes never responded well to squats or deadlifts like they have to hip thrusts. I'm old school bodybuilder. All my friends laughed at me when I started doing Brett's concepts. I bought his book and use it to make my programs, and do progressive overload. I train if hard! I've been doing this for a year now. My glutes don't look the same! I'm not quite 5' either. Gym equipment was not made with me in mind, but I modified everything I could. Brett's concepts were a game changer! I expect to be doing this in my 70's.. maybe longer!

@endresbielefeldt2050 8 ай бұрын

thank you for having him on your show, i feel like he is a hilarious guy that fit right in with you guys!

@MindPumpShow 8 ай бұрын

We love Brett

@jeffadams5413 7 ай бұрын

Who wouldn’t love him

@lilarmybro50 8 ай бұрын

The amount of knowledge I’m getting from these episodes is insane! I currently don’t squat because of knee and back issues but I’m able to deadlift a lot of weight and was wondering why it wasn’t making me stronger in my deadlift and now it makes sense!

@oliwiajab8673 8 ай бұрын

Guys you’re the best! Great episode, questions on point, thank you.

@melbrasil6 5 ай бұрын

Crushed the workout and great job to everyone else who did it too!

@eashdabeast 9 ай бұрын

Loved watching this 👏🏽 Thank you!

@knockouthealthandwellness 3 ай бұрын

I love him!!!!! He is so raw!

@lyzabethlopez 4 ай бұрын

I thoroughly enjoyed this chat. What a fantastic podcast :)

@mattipsen1471 10 ай бұрын

Thanks to Mind Pump for the discounts on your programming! Such a great investment! Finally seeing results. About to start MAPS 15 Advanced

@Marisaaaaaxtina 8 ай бұрын

Love him! So humble

@MindPumpShow 8 ай бұрын

💯

@katc9405 10 ай бұрын

This should be a great interview!

@Gingerinthesouth 10 ай бұрын

Fantastic! So needed this❤🎉😂

@annaha7462 10 ай бұрын

I've been waiting for this episode!

@MindPumpShow 10 ай бұрын

Here it is!

@TheAuraAlchemist 9 ай бұрын

Loved this episode thank you

@steadystackin7250 10 ай бұрын

Glutes are a highly underrated muscle group for men. As a guy with bad leg genetics, you have to make sure all parts of the legs are hit, not just quads and calfs. Growing glutes / hamstrings made my legs look substantially bigger and compensates for my bad leg genetics. Plus girls love that shit