Build Your Ideal Physique | Dr. Bret Contreras

My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert
on muscle and strength building for women and for men. Bret is
known as “the glute guy” for his expertise in helping people build
their ideal physique, including how to grow and/or strengthen their
gluteus muscles. He explains how to resistance train to improve
strength, hypertrophy and aesthetics, and to overcome genetically
or injury-induced weaker body parts. We cover ideal training
frequency, exercise selection, sets and repetitions and
periodization. Our discussion is for women and men of any age and
experience level seeking to maximize their aesthetics, performance
and longevity. Read the episode show notes at hubermanlab.com.
Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman
Rorra: https://rorra.com/huberman Carbon:
https://joincarbon.com/huberman LMNT:
https://drinklmnt.com/huberman Function:
https://functionhealth.com/huberman David:
https://davidprotein.com/huberman Timestamps (0:00) Bret Contreras
(2:43) Resistance Training for Beginners, Tools: Training
Frequency; Sets, Progressive Overload, “LULUL” (10:45) Sponsors:
Rorra & Carbon (13:57) Frequency & Exercise Flexibility,
Tool: Switch Exercise Focus (21:31) Individual Recovery, Women
& Adjusting Variables, Tool: 4 Training Patterns (31:37)
Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing
& Loadless Training (40:41) Low-Load Glute Activation;
Life-Long Strength Gains, Avoiding Pain & Injury (48:52)
Sponsors: AGZ by AG1 & LMNT (51:54) Tool: Brett’s “Big Six”
Lifts; COVID Pandemic, Competition & Exercise Variety (1:00:18)
Difficult Final Reps; Tempo & Hypertrophy; Autonomy &
Progressive Overload (1:11:16) Progressive Overload, Quantity &
Quality, Injury (1:13:22) Gym vs Real-Life Constraints, Motivation,
Tool: Individual Training Frequency (1:23:38) Exercise Enjoyment,
Genetics, Long-Term Strength, Injury & NEAT (1:28:37) Tool:
Realistic Consistent Schedules & 5-Year Review (1:33:00)
Sponsor: Function (1:34:49) Glute Function; Abduction vs Adduction;
Glute Vectors, Tool: Rule of Thirds (1:45:26) Upper vs Lower Glute
Maximus Exercises, Frequency (1:49:26) Common Mistakes of Hip
Thrusts (1:52:06) Exercises to Grow Glutes, Women & Men,
Hypertrophy (2:02:14) Hip Thrust, Barbell, Hip Anatomy;
Glute-Focused Hyperextension; Glute Medius Exercises (2:08:07)
Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory
(2:14:23) Neck Training; Focused Training & Maintaining
Strength (2:22:06) Sponsor: David (2:23:20) Periodic Training,
Strength, Pain, Desire to Train; Tool: Training Layoffs (2:34:24)
Tool: Rep Ranges for Lagging Body Part; Growing Calves (2:37:35)
Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy
(2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks
& Cuts, Recomp, Hormones (2:47:46) Lifting or Pilates for
Strength?; Grow Glutes Without Legs; Hip Dips (2:51:48) Spot
Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training;
Grip Strength; Tool: One Set to Failure (2:57:48) Acknowledgements
(3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow,
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