by Bret Contreras July 22, 2010
When I saw this photo last year, I instantly fell in love with Megan Fox.
She became my dream-girl overnight. You can say all you want about her personality, blah, blah, blah. Personality is overrated. You can imagine my disappointment when I came across these pictures the other day!
Say It Ain’t So!
Megan Fox’s butt is just not that good! When I saw these I felt like the dejected 1920’s schoolboy who just found out that Shoeless Joe Jackson was involved in the 1919 Black Sox scandal. “Say it Ain’t So, Joe!”
How can one of the hottest girls in the world NOT have a great butt? She’s rich! She’s already thin. It would be so easy! Ugh! Give me two months to train Megan and I will have her butt looking unbelievable. This would translate into millions of dollars for her over the course of her career. And once her booty was “Gluteus Magnificus,” it’s quite easy to maintain. Building it is much harder than keeping it.
I am quickly becoming known as the “World’s Greatest Glute Sculptor” for good reason. Not a single individual on Earth has combed through the literature pertaining to the glutes, conducted EMG experiments on the glutes, and created glute exercises and protocols like I have.
I have two online clients I’d like to mention right now. I should also mention that I’m not even training these two people in person. If I was, they’d see even better results!
The first is figure competitor Kellie Davis. Kellie first began training 18 months ago and performed a combination of strength training (bodypart split, supersets, giant sets), plyometrics, and low-intensity cardio. Kellie started training with me just over 2 months ago where we dropped the cardio and plyos and focused on progressive overload via upper/lower splits 6 days/week. In the final month we dropped the volume and frequency (upper/lower splits 4 days/week) while maintaining intensity and adding in two 20-minute HIIT sessions per week. No extreme dieting measures and no low-intensity cardio has been used in our training. Kellie takes no sports supplements or performance enhancing drugs. Not even creatine!
Here is Kellie’s transformation in the past 18 months:
Pretty damn astounding! The picture on the left was taken 18 months ago and the two pictures on the right were taken very recently. Kellie had trained for 16 months on her own and had seen unbelievable results. She came to me two months ago and her butt has gotten even better in such a short period of time. Here are her results from two months ago. Each row was taken around two weeks apart.
Of course, she already had a nice butt and hamstrings prior to training with me, but now they’re even better. They’re definitely her strong point!
The second online client is Olympic Skeleton hopeful Ian Mills. He’s been lifting heavy weights for quite some time now, performing squats, deadlifts, cleans, split squats, plyos, and sprints. So his glutes were already developed. However, I added barbell glute bridges, hip thrusts, and pendulum quadruped hip extensions into his routine. In the past two months, here are some of Ian’s comments to me (which he sent via email):
“I caught my wife staring at my butt today and when I looked at her she says, “Wow! where’d you get that butt”? So I say with a look of obviousness, “Bret, my trainer, he’s the Glute Guy!”
“There is a neat phenomenon that happens when I do pendulum quadruped hip extensions/weighted donkey kicks. Without getting too out of breath, I break out into a crazy sweat when doing this movement…..I love it. So powerful! And it correlates perfectly with how I push my skeleton sled”
“Since starting on your program, the intensity of isometric contractions and muscle density in my glutes and hamstrings has gone through the roof…and I can still touch my nose to my knees! This program gives me the confidence that my glutes will fire properly and my hamstrings will stay healthy when I do my all out speed workouts”
“I am totally starting to notice my increased glute firing/contraction force while sprinting. I can seriously feel my hips being thrust forward when I am running tall…its wicked. I wonder if the hip thrusts have anything to do with it :)”
If I had a dollar for every client who told me that they feel running more in their glutes after performing my exercises for a couple of months I’d march my ass right on down to Sizzler! I get emails and Facebook emails almost daily telling me how glute bridges and hip thrusts are helping people’s glute strength and glute appearance tremendously.
In fact, here’s a message from my Facebook friend Keda Ley:
“FYI Your hip thrusts have literally saved my ass. I thought it was damned to eternal atrophy, but it has literally bounced back. I’ve gone from 38″ to 40″ (I’m not a small girl), while my waist has remained the same, which only means one thing: booty meat! LOL”
Bret’s Rules for Rapid Glute Hypertrophy Results
1. Make sure the hip flexors aren’t tight. Tight hip flexors inhibits the gluteus maximus neurally and mechanically
2. Make sure the glutes are activating properly via proper hip extension rather than “false hip extension” or lumbar extension/anterior pelvic tilt
3. Prescribe stable exercises first, worry about unstable exercises down the road if you want
4 No Swiss balls! The glutes like stability
5. No pull-throughs (have you ever seen someone use any decent load with a pull-through? The hip thrust kicks the holy hell out of the pull through)
6. Squats, deadlifts, lunges, back extensions, and pendulum quadruped hip extensions are good. Barbell hip thrusts and barbell glute bridges are great!
7. Constant tension is paramount
8. Most important factor – get very strong in higher rep ranges at barbell glute bridges and hip thrusts. These are the two best glute hypertrophy exercises
9. Glute machines are okay if in a gym (although the pendulum underneath the reverse hyper beats any machine)
10. No kettlebell swings or single leg RDL’s. Again, we want stability and constant tension. Provide a stable base, get strong, and trap the blood in the glutes to release muscle building growth factors, hormones, and cytokines. Nothing against these lifts but for beginners seeking rapid glute results they’re not optimal.
My 13 year old niece’s glutes are stronger than plenty of men’s, and she only trains with me one day per week (for the past 8 months).
Advice for fellow fitness folks trying to deliver great glutes:
Learn from the strength coaches and physical therapists and use proper form and proper progressions (gradual).
Learn from bodybuilders and form an intense mind-muscle connection and get strong in medium to higher rep ranges (especially for the gluteus maximus which is a 60% slow twitch muscle). Finally, seek the pump which is possible with hip thrust and barbell glute bridges. The pump is great for hypertrophy!
Train like an athlete in terms of exercise selection and frequency (but use higher rep ranges) and train like a bodybuilder in terms of volume and methods (but use better glute exercises).
If I was in L.A. I’d be going after all the female celebrities and transforming their butts left and right. So there you have it! More glute tips from The Glute Guy.
by Bret Contreras May 01, 2014
Hi there fitness friends, I have a few random things to share with you. 1. Strength Physiotherapy Podcast A UK physical therapist by the name of Chris Lendrum recently interviewed me...
The post An Interview, Perfect Squat Form, Don’t Dis the Deadlift, and My Mom’s Lower Body Workout appeared first on Bret Contreras.
by Bret Contreras March 03, 2014
The first rule of hip thrusting: Never make direct eye contact while hip thrusting or when someone else is hip thrusting…things can get awkward rather quickly. At this point, many...
by Bret Contreras December 16, 2013
Bilateral leg training gets all the glory. Most of us lifters love our squats, deadlifts, hip thrusts, leg presses, good mornings, and back extensions. But if you’ve never taken the...
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