This research has changed everything - Bret Contreras

Step-by-Step Glute Hypertrophy Training Guide

Step 1: Understanding the Research

• Bret Contreras conducted a study comparing squats and hip thrusts for glute hypertrophy in untrained individuals.
• The study found that both squats and hip thrusts were equally effective for glute hypertrophy.
• Contreras was surprised by the findings as he expected hip thrusts to outperform squats.

Step 2: Critiques and Study Funding

• Some critiques suggested that the study was biased towards hip thrusts.
• Contreras funded the study and had some input in the study planning.
• The study was conducted independently without external influence on training, data collection, or analysis.

Step 3: Exercise Effectiveness and Muscle Growth

• The study revealed that both squats and hip thrusts stimulated glute growth effectively.
• Contreras emphasized the importance of incorporating a variety of exercises for overall glute development.

Step 4: Practical Training Tips

• Contreras discussed the importance of balancing enjoyable training with effective training methods.
• He highlighted the significance of progressive overload and tracking progress in training journals.

Step 5: Glute Training Strategies

• Contreras recommended a mix of exercises targeting different regions of the glutes, such as upper, middle, and lower glute max.
• He suggested incorporating eccentric loading, lengthened partials, and hip abduction exercises for comprehensive glute development.

Step 6: Addressing Individual Concerns

• Contreras addressed concerns about hip dips and emphasized the importance of overall body composition and fat distribution.
• He recommended focusing on lean muscle growth and overall strength training for optimal results.

Step 7: Balancing Training Methods

• Contreras discussed the importance of adapting training methods based on new scientific evidence.
• He emphasized the need for an open-minded approach to training and willingness to change strategies based on research findings.

Step 8: Embracing Science-Based Training

• Contreras highlighted the role of science in guiding effective training practices.
• He emphasized the importance of staying informed and adopting evidence-based training methods for long-term success.

Step 9: Practical Application and Training Philosophy

• Contreras shared insights into his training philosophy and the importance of practical observations in training.
• He discussed the balance between enjoyment and effectiveness in training programs.

Step 10: Future Developments and Equipment

• Contreras mentioned his focus on developing new glute machines and testing products with clients for usability and effectiveness.
• He highlighted the importance of creating equipment suitable for a wide range of users, from different heights to fitness levels.

By following these steps and incorporating the training tips and insights shared by Bret Contreras, individuals can optimize their glute training for hypertrophy and overall muscle development.