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

My guest is Dr. Bret Contreras, PhD, CSCS, 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. Thank you to our sponsors AG1:
https://drinkag1.com/perform Momentous:
https://www.livemomentous.com/perform Parker University:
https://parkerseminars.com David Protein:
https://davidprotein.com/perform 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
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