Building Glutes w/ Bret Contreras, PhD


Bret Contreras is THE guy professionals see for help sculpting their glutes and lower body.

➢ Bret’s new book Glute Lab: https://amzn.to/359PwVI

➢ Connect with Bret! https://www.instagram.com/bretcontreras1

➢ SPONSOR: Enhance collagen production and recover from injury with Joovv’s light-therapy http://bit.ly/joovv-discount

————————Sleep & Camera Tools You NEED!———————————————–

Gravity Blanket (use code HIH10 to save): http://bit.ly/cooling-gravity-blanket

A Metabolism Book Should Have:https://amzn.to/2jUiAh5

Best Mouth Tape (Nexcare): https://amzn.to/31qJayh

Red Headlamp (wear this at night around your house): https://amzn.to/2YzMGtw

Breath Right Strips: https://amzn.to/31t5VSl

Best Blue Blockers: https://amzn.to/2Ky81cS

Best iPhone Stabilizer: https://amzn.to/2IuCFFw

Sony Vlog Cam: https://amzn.to/2DhRV4j

My Interview Camera C100 ii: https://amzn.to/2EC5NE8

Vlog lens: Canon EF-S 17-55mm f/2.8 IS: https://amzn.to/2IGlfSo

Good Audio: Rode VMPRPLUS Videomic Pro: https://amzn.to/2v9W9cm

—————————————–Lets Connect————————————–

➢ iTunes Podcast: https://itunes.apple.com/us/podcast/1…

➢ Instagram https://www.instagram.com/metabolic_mike

➢ Facebook https://www.facebook.com/MikeMutzelMS

04:07 Bret invented the barbell hip thrust exercise, basically a pushup for the glutes.
05:05 Bret is on a quest for maximum understanding glutes, which lead him to a PhD in Sports Science.
08:09 Everyone has a weak muscle that does not respond well to training.
11:11 Glute activation is complicated and individual.
12:52 Published research on physiology is based upon averages.
15:57 Not every body was built to squat or deadlift or whatever, but there is a variation for you. If not, omit it. Pain inhibits muscle activation.
17:46 A study of 200 hips for hip flexion and range of motion showed that hip flexion range was 80 degrees and 140 degrees, a 60-degree spread. The hip extension spread was 5 degrees to 40 degrees.
20:21 Squatting deep is not a prerequisite for glute development.
24:51 Strengthened glutes result in increased activation by your body in movement.
28:41 Old healed injuries can still be perceived by the brain as a threat and pain can continue long after being healed.
29:47 Stretching and foam rolling, for the most part, works on the nervous system.
31:20 Visualization of the contraction of muscles is especially helpful in maintaining strength when recovering from an injury, by working on the nervous system.
32:45 You see better results when you visualize yourself in first person, not watching you do the movement.
50:32 You need a good strength coach who knows all the lifts to help you figure out your weak links.
51:33 No one hurts themselves with hip thrusts done properly.
55:25 In Bret’s experience, the gold standard coach is CSCS certification along with years of internship.
01:00:58 Your knowledge as a coach is a pie chart: 33% is experimental self-experience lifting/training, 33% comes from working with others from all walks of life, and 33% is reading, listening to podcasts, watching videos and attending conferences.
01:04:52 Men have better results by splitting leg day into 2 days: quad day with glutes and a hamstring day with glutes and interspersing this with 3 upper body days.
01:07:18 Women have better results with 3 full body days.
01:12:20 The hormone hypothesis (growth hormone, cortisol and testosterone) of weight lifting is pseudo-science.
01:14:08 Bret prefers dumb bells, body weight and bands for beginners over barbells.
01:16:35 Bret films new videos and writes new programs for his membership program every month.

Affiliate Marketers Playbook 2
If You Have a Computer, an Internet Connection, and a Desire for More in Life...