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

My guest is Dr. Bret Contreras, PhD, CSCS (bretcontreras.com), 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.

Read the full episode show notes at performpodcast.com/bret-contreras-optimize-tra….

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Timestamps
00:00:00 Bret Contreras
00:02:10 Women vs Men Training Goals, Glutes
00:11:51 Glute Development & Women, Training Goals
00:18:51 Sponsor: Momentous
00:20:30 Booty by Bret, Glutes
00:28:10 Hip Thrust Exercise Development, Skorcher
00:38:22 Hip Thrust Popularization, Bench Press Evolution
00:47:03 Sponsor: Parker University
00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength
00:57:19 Glute Anatomy
01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds
01:13:08 Tool: 4 Exercise Categories & Variation; Recovery
01:20:51 Sponsor: AG1
01:22:32 Rotating Focus, Periodization, StrongLifting Program
01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor
01:40:31 Tool: Rule of Thirds
01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort
01:51:52 Sponsor: David Protein
01:53:18 Common Training Mistakes
01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length
02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise
02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles
02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings
02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion
02:55:18 Pivoting with New Research, Changing Training Program
03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back
03:09:55 Personalized Goals & Rule of Thirds, Modifications
03:15:12 Training Glutes Without Legs
03:21:08 Recap, Bret’s Projects & Links
03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures (performpodcast.com/disclaimer-disclosures)

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