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Bret

bretcontreras1

Bret "Glute Guy" Contreras PhD

PhD S&C CSCS,*D Founder: @bootybybretofficial @gluteloopofficial @hipthrusterofficial @glutelabofficial Click below for programs & products:

https://www.bretcontreras.store/collections/all-products-services

Bret "Glute Guy" Contreras PhD (@bretcontreras1) Instagram photos and videos

List of Instagram medias taken by Bret "Glute Guy" Contreras PhD (@bretcontreras1)

Glute Lab

No big deal. Just a grown man busting out 20 bodyweight Nordic Ham Curls. Meanwhile I’m over here just trying to get one rep. Has anyone seen anyone do more than this? Methinks not. Good job @dabnacious!

Glute Lab

This is a correction regarding the last glute anatomy post I made. I was reviewing the attachments for the gluteus maximus and medius and realized that something wasn’t right, so I emailed the most intelligent person I know on the topic - Dr. Sam Ward from UCSD. He’s been an author on many of the papers that contributed to my knowledge about the . Here was my question and his response:⁣ ⁣⁣⁣⁣⁣ ⁣⁣ Bret: “Please see the attached images of Ronnie Coleman's . Note that it looks like a butterfly.⁣ ⁣⁣⁣⁣Is the visible portion (the entire butterfly) all the gluteus maximus (upper and lower subdivions) and the glute medius is on the sides underneath it all?⁣ ⁣⁣⁣⁣⁣ ⁣⁣ Or is the "top" of the butterfly the gluteus medius and the "bottom" the gluteus maximus (but where is the divide between the upper and lower fibers)?⁣ ⁣⁣⁣⁣⁣ ⁣⁣ I assumed it was the former since the fibers blend together so well and because the Glute Max is supposed to be 2X as large as the Glute Med and Min combined, but in looking at the attachment points, I'm now skeptical of my assumption.⁣⁣⁣⁣⁣ I've been in 3 cadaver labs but it's much easier to spot the muscles when dissecting compared to looking at huge bodybuilders.⁣” ⁣⁣⁣⁣⁣ ⁣⁣ Dr. Ward: “No, the entire butterfly is Glute Med and Glute Max. The between the top and bottom “wings” of the butterfly is the trochanter and trochanteric fascia.⁣ ⁣⁣ The upper and lower parts of Glute Max are really defined by EMG - there isn’t even an obvious fascial boundary.⁣ ⁣ Beyond all of that there is zero difference in pennation angle or fiber lengths between those regions. The upper fibers of that butterfly are the posterior-most margin of Glute Med, which extend far anterior to the ASIS on the outside of the ilium. In fact that muscle is thickest anteriorly.⁣”⁣⁣ ------⁣ ⁣⁣⁣⁣⁣ As you can see in the cadaver and textbook pictures, they look very different from a jacked bodybuilder’s . There still isn’t a “side-;” it’s more of an upper versus lower . The Glute Med can get very big and form a “shelf.” Having now realized this, I’m very glad I’ve placed such a large emphasis on hip abduction in my programs.

Glute Lab

Finally!!! Just published today - hot off the press. I’ve been waiting a decade for a study like this to be carried out. ⁣ ⁣ Though coaches and trainers have speculated that deeper lead to greater glute growth, we never had a study examining actual glute hypertrophy. We did have EMG studies, which show similar glute activation between different squat depths. Despite half allowing for heavier weights, full still them for glute and adductor growth. ROM trumps load for muscle gains (for but not quads in this study). ⁣ ⁣ This paper also showed what several others have - no hamstring and femoris growth from , which makes sense biomechanically. ⁣ ⁣ Former Get Glutes and Strong by Bret members and current @bootybybretofficial members - aren’t you glad now, seeing that I always made you squat as deep as you could safely go? I love science! ⁣

Glute Lab

Here’s a stellar glute workout for you: ⁣ ⁣ 1️⃣ 1 1/4 barbell hip thrusts 3 sets of 8 reps⁣ 2️⃣ deficit curtsy lunge 3 sets of 15 reps⁣ 3️⃣ braced single leg RDL 3 sets of 12 reps ⁣ 4️⃣ prone frog off bench 3 sets of 20 reps ⁣ 5️⃣ knee banded valgus hip thrusts 3 sets of 20 reps⁣ 6️⃣ band hip hinge abductions 3 sets of 20 reps⁣ ⁣ Model: @jamiederevere ⁣ Band: @gluteloopofficial

Journey to Excel

Hi fitness friends, first off, please know that I never make posts in exchange for money. I buy my own equipment, I never do affiliate deals or sponsorships, and if I post something, you can trust that it’s sincere. ⁣⁣ ⁣⁣ I’m posting this to promote four female leaders in the industry, each of whom I’ve been following for years. Their names are @katiecrewe, @shona_vertue, @soheefit, and @becchambersfit. ⁣You should follow each of them. ⁣ They’re holding an event on July 20-21 in Toronto. Each of them know a ton about but also have different specialties. Katie is a on bodyweight and core exercises, plus training in general; Shona is a yoga and mobility expert; Sohee knows her stuff on nutrition and mindset; and Bec is a powerlifting fiend. But they’re also really fun and cool people. I completely vouch for them and this event, and I know if you attend, you’ll have a lot of fun and learn a lot. ⁣⁣ ⁣⁣ You will receive 1.6 NSCA CEUs for attending, and the early bird sale is going on for only three more days through this Saturday. ⁣Beginners, advanced, women, and men are all invited. ⁣ ⁣⁣ You can head to bit.ly/wemoveevent to learn more about the seminar and register or head to the live link in @soheefit’s profile.⁣

Glute Lab

Creeps Everywhere!⁣ ⁣ Note the similar (creepy hunchback) posture on each of these movements. You don’t want to overdo the posterior pelvic tilt or thoracic flexion as too much spinal movement can be problematic. You don’t have to force it; it should feel natural. ⁣ ⁣ My best lifters back in the day started gravitating towards this form without my input; it’s a consequence of strong . ⁣ ⁣ It reduces erector activity (thus sparing the spine by reducing compressive forces) and makes the movements more pure hip extensor exercises rather than total posterior chain movements. ⁣

Glute Lab

Check out the @bootybuilder.official platinum! It’s so smooth and sleek. It is well-loved here at Glute Lab. Yesterday I did regular reps (3 sets of 8) and pause reps with bands (2 sets of 8).

One thing I like about training physique competitors is that you can easily see whether or not improvements were made. I’ve been writing @aline_elkin’s programs for the past six months. She already had an incredible physique, but we were still able to improve upon it by stepping out of her comfort zone and performing and gaining strength in more exercises. She has competed in Olympic weightlifting, powerlifting, CrossFit, and bikini, which makes her a total badass IMO. It’s not easy to gain muscle and lean out after many years of training, so much respect to Aline for sticking to the plan and working so hard. @aline_elkin ・・・ My recent contest made me feel truly proud of myself, even though I didn't make it to the finals like in the two previous ones. For me, it's not the placement it's the progress and I definitely made one! I was more accurate about my diet plan, I paid attention to every little detail about my whole process and since my last show in December I started working with one of the world's best coaches - @bretcontreras1. I improved exactly the things I needed and this time I can clearly see that. When I was making the training program for myself, I was probably more about exercises that I LIKE and less about ones that I NEED. So Bret was there to see what I should improve (and how) and his programs gave me the touch I needed. Remember I wrote I needed bigger delts and a better lower glute seperation? Well, it's done! Of course, I still have a long way to go and still have to improve, but I'm on the right way. Got tons of motivation and not gonna stop! Already planning my next time on stage. I'm closer to my goal more than ever!💎👙🌟 💪💪💪

Glute Lab

Around a decade ago, I saw the first evidence of things that were supposed to be good for you, when taken in excess, interfering with muscle hypertrophy. Taking too much antioxidants (vitamins A, C, E, etc.) diminishes your gains in the gym. Later on, I saw the same pattern of evidence emerge with medication - specifically, NSAIDs such as ibuprofen, aspirin, and naproxen. Then I noticed the arrival of the same kind of research pertaining to cold water immersion and cryotherapy. Go to my story right now to see various published papers related to this topic. ⁣ ⁣ Now, the research is nuanced, but in general, you don’t want to minimize inflammation if you’re aiming to achieve your best . Inflammation is a necessary component of gaining muscle. However, you also don’t want to maximize inflammation. Too much systemically is characteristic of overtraining as well as sarcopenia (chronic, low-grade) in the elderly. There is likely a sweet spot of inflammation that maximizes hypertrophic and composition adaptations. ⁣ ⁣ What does this mean for you? Do not be afraid to take some medication when you have a bad headache or when your joints or muscles are very sore. Definitely eat a healthy diet that includes fruits and vegetables, and feel free to take a cold water plunge if you need to be recovered and perform well (for example, for an upcoming competition). On the other hand, do not take relievers around the clock, don’t overdo it on the antioxidant supplements, and don’t do daily post-workout cold therapy if you’re seeking to achieve your best physique. ⁣ ⁣ Moreover, fluctuate your training stress so that you are regularly achieving optimal recovery, and make sure you eat well, sleep well, manage stress, and live a healthy, balanced life. This will help you remain in the sweet zone so you can get your strongest and grow your muscles. ⁣ ⁣ This post is about composition, not longevity. Even though inflammation is linked to numerous maladies, it is broad and highly complex. Since composition is linked to health, I suspect that we shouldn’t be downing relievers and antioxidants either if trying to live our longest. ⁣

Glute Lab

The time has come! I used to give monthly seminars but I’ve been so busy over the past year and a half working on the book and starting up Glute Lab that I haven’t offered a single one. In fact, I haven’t done a solo seminar since the L.A. seminar on August 5th of 2017. ⁣ ⁣ In the meantime, tons of new research has emerged, we’ve conducted some intriguing experiments here at Glute Lab, and we’ve honed our craft and come up with so many new methods and techniques. ⁣ ⁣ I’m therefore compelled to put on a show. This one will be here in sunny San Diego on August 10-11 and will be two days long. I promise not to disappoint. In addition to learning through lecture and practical, you’ll get a badass PDF of the slideshow. I just updated it and it’s now full of cutting edge material. Hold onto your chonies because this is gonna rock your world!⁣ ⁣ There are 60 available seats. Cost is $599. First come, first served. To reserve your seat, click on the link in my profile or go to: ⁣ ⁣ www.BretContreras.store/products/seminar⁣ ⁣ I’ll link it from my story right now as well. The link contains details as to what will he discussed. Hope to see you there!⁣ ⁣

Glute Lab

How to Pump it Like a Frog 🐸 ⁣ ⁣ When I first posted about frog pumps several years back, people raved about them. But eventually, other people started speaking up, saying they didn’t feel them working their much. This caused me to start polling my seminar attendees to determine the percentage of people who do and don’t like frog pumps. ⁣ ⁣ 1/3 of lifters love them - these are people like me who tend to walk in slight hip external rotation and feel better flaring the feet out on most lifts ⁣ ⁣ 1/3 of lifters are neutral about them - these people tend to like all stances fairly equally⁣ ⁣ 1/3 of lifters don’t like them at all. These are the types who keep their feet pointed straight ahead during and don’t like turning their feet out with most lifts⁣ ⁣ Some of the people who don’t like frog pumps simply don’t know how to do them correctly. I created this graphic for those individuals. ⁣ ⁣ You don’t abduct as far as possible; spread to around 2/3 of your total available ROM and hold it there. Make sure your feet are scooted back towards your . Push through the heels and not your . Keep the ribs down. ⁣Many people like it more when using a band (I don’t). You may need to go super high reps or use a heavy db to really feel the burn. Athlete: @jamiederevere

Glute Lab

I see way too many lifters use great technique throughout the set and then let it all go down the tubes on the lowering/negative/eccentric portion of the last rep. ⁣ ⁣ This probably happens because people don’t understand that the lowering component indeed contributes to building muscle. So make sure you control the weight on the last rep and accentuate it if you can. ⁣ ⁣ This applies to all upper and lower exercises that end at the bottom position including chin ups, military press, deadlifts, and hip thrusts (it doesn’t apply to bench press, squats, etc. because you end in the top position - after the concentric portion). ⁣ ⁣ Every little bit helps!

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