by Bret Contreras November 22, 2014
You guys gotta try this protocol. I’ve been hip thrusting for over 8 years now (October 10, 2006 was the night I first conjured up the idea of doing loaded, full range hip thrusts), and I’ve tried all sorts of protocols.
I’ve done high reps sets, medium rep sets, low rep sets, rest-pause reps, constant tension reps, pause reps, isoholds, explosive reps, eccentric-accentuated reps, one-and-a-half reps, drop sets, single leg, marching, from the floor, shoulders elevated, feet elevated, shoulders-and-feet-elevated, with posterior pelvic tilt, bodyweight, dumbbell, barbell, band, bar plus band, bar plus chain, band around the knees, and machine (click HERE to see all of the hip thrust methods).
However, I’ve recently begun using a new protocol – on myself and my clients. In eight years of thrusting, my glutes have never burned so badly as they did from this protocol. Everyone who has performed the protocol so far has made the same claim – that they’ve never felt such a deep burn in their glutes before. I performed this protocol on Wednesday and it took me 10-15 minutes to walk properly afterwards. I’ve been on a quest to discover the best butt-burning formula, and this is my best so far. Here’s what the protocol entails:
45 seconds rest
45 seconds rest
10 reps with 5 second isohold
20 seconds rest
10 reps with 30 second isohold
Here is my client Camille doing the entire protocol:
It takes just under 4 minutes to complete it, and your booty will be burning like crazy afterwards. In fact, you will probably find yourself making a face like the ones below right after you finish.
If you don’t have a Hip Thruster, you can set up bands in a power rack and use a bench. I’m sure that you could get crafty and utilize a barbell (if you have lifting partners they can add and subtract plates from the barbell, for example 95 x 20, 145 x 15, 195 x 10 plus 5 sec isohold, 95 x 10 plus 30 sec isohold – this could be achieved with just 25 lb plates so they’d be easy to load and strip) or chains to achieve a similar effect. What’s very nice about this protocol is that the next day I didn’t feel any glute soreness, nor did any of my clients. This allows for greater training frequency and recovery. It’s rigorous, but it doesn’t beat you up. My clients are now requesting to perform this at the end of all of their workouts. Give it a try and let me know what you think.
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by Jamie DeRevere December 09, 2018
Update: I wrote this blogpost a month ago, but someone hacked my blog so I couldn’t post it. Over the past four weeks since performing this experiment, I’ve gone on...
The post The 8-Week Hip Thrust / Leg Extension / Nordic Ham Curl Experiment appeared first on Bret Contreras.
by Bret Contreras August 17, 2017
The results are in: Going 5 weeks without any lower body barbell training (I did smith machine squats, lever machine squats, smith machine good mornings, lever machine good mornings, hammer...
The post The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results appeared first on Bret Contreras.
by Bret Contreras July 07, 2017
I’ve decided to conduct a little experiment on myself. For no good reason aside from curiosity and pure passion for strength training science, I am going to perform zero barbell...
The post The No Barbell Experiment on Squat and Deadlift and Hip Thrust Strength appeared first on Bret Contreras.
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