As a longtime blog reader, a Strong Curves ‘graduate’, and most recently a Get Glutes trainee, I thank you. or is better 5 sets x 50? Just taking a chance that you might be able to answer this…. There is some space in the spreadsheet to add that in. I usually do legs and glutes on the same day (Tuesday, Thursday, and Saturday) I workout for about 1 hr 20 min. Also, should I do any cardio with this routine? walking lunges, cable hip abduction, back extensions) (ON FRIDAY) and upper body excersises 2 times a week (TUESDAY, THURSDAY). I want to give this routine a shot and stick to it strictly. I do upper body 3 days a week and currently 1 leg day. If we train this we get everything we want. However I’m not allowed to use weight on legs due to muscle imbalances that caused a ligament strain in my hip. It’s common to associate soreness with effectiveness, and while I know this isn’t true, do you think I could be hammering the glutes with too much volume for hypertrophy? Then we can quickly adapt and acquire sports skills. Just started doing your body building split body part template, what’s you recommendation for cardio with this routine. Something like this could work quite well in this situation: back squat 5 x 5 I want to train my glutes harder ( just to see if they can grow even more!) You are definitely very inspirational and a wise man . Of course, shoulders or arms could be taken out of the Tuesday/Thursday sessions and added onto a separate Saturday session. Use as many sets as needed to complete the repetitions. it is not toned. There are many effective ways to train for powerlifting strength, but for the sake of simplicity, let’s consider the powerlifter that has a squat day on Monday, a bench day on Wednesday, a deadlift day on Thursday, and a hypertrophy day on Saturday. What do you recommend in terms of frequency/week(is it beeter few intense days of WO or is it the same everyday but softer in terms of quantity of exercices?). 45 degree hyper 2 x 20 My left leg the longer has atrophic glute but strong hamstring whereas in the short leg i have very strong glute and little strenght in hamstring . The beginner who trains at home can train very frequently since he or she won’t be getting “beat up” by heavy loading. And Should I warm up around 10 mins before starting ? The BC Strength range of equipment has been developed through the tireless pursuit of perfection at the Glute Lab training facility in San Diego - founded and run by Bret 'The Glute Guy' Contreras. I’m 5′ 2″ 115lbs and skinny fat. If someone already has developed glutes and wants to make them smaller is this beneficial? In 8.5 years of prescribing hip thrusts, I’ve never had an issue with clients aside from some bruising that lasts for a few days. Hello. I am Bret Contreras, aka "The Glute Guy," author of Strong Curves. Lets say on Day 1, 2 sets of 30 reps of squat and 2 sets of 30 bridges? Bret Contreras, PhD, CSCS, has established himself as the world's leading expert in gluteal muscle functioning and development. Considering that my legs sessions are not easy xx Thanks so much X. Hello from Cyprus! I am n Nigeria tho…. I am asking because from what I have learned everything above 15 reps is pure strength endurance and doesn´t do much for hypertrophy? Stick with Strong Curves, these light days just don’t cut it for you , Thanks so much for this Bret! I had the absolute honour to meet and train with the one and only Glute Guy himself, Bret Contreras. I had looked at your Glute routine in the past and I had actually thought wow, that doesn’t look like enough volume..but I think I may be doing too much currently. But the glute burn and high glute activation they induce will ensure that glute hypertrophy is maximized on this program. Great post Brett.The added benefit of quad develop and overall leg strength is always nice. Get Your Totally Free 12 Week Butt Workout Program Now. Jim, while I’m inclined to agree with most of what you wrote, I’d like to add that some of what you’re saying is logical rationale that is lacking support in the research. See HERE for some example glute WODs. I have found other exercise programs but none seem as targeted as yours. If you got the larger Red FatGripz it would distribute the weight even more. Some lifters train for purely aesthetics/physique purposes, while others have strength (powerlifting) or athletic goals in mind. 30-Day Glute Challenge. They rely on the reflex arcs established in early life. In this video, he says people can grow their glutes through the addition of hip thrusts with barbells (1 to 2 times a week) or banded hip thrusts only (7 times a week) to their workouts for example. Thanks a ton! Hi, i was wondering if u can give any advice because i really need help. Hello bret, I’m a 24 , imy 92lb, and all I have is a 25lb plate, I have a bad knee and it makes it hard to squeeze my left glute as tight as my right with squats, I definitely feel more soreness in my right.but I love cursty lunges and butt bridges . OR, how long should I stick to this routine before adding squats back in? how many seconds do we rest? Then they get stronger. Nick, as I mentioned underneath, extra hip thrusts and band work can be performed on those days. If the athlete prefers Olympic lifts, these can be performed in substitution for the explosive lifts listed above. I am so lost. What type of programming would work best for me? chest supported row or seated row: 3 x 8-12 Summary: Caloric deficit with sufficient proteins the Glute Guy, is designed to burn out your body's biggest muscle with just two moves. Hi Bret, Like upper/lower body ? How much of a factor is this in your overall thought process when it comes to fatigue, frequency and volume? Choose 3-5 exercises below as part of your glute activation warm up exercises if necessary. Do you still recommend this challenge if that’s my goal? Thank you very much! I have reached the point where I don’t get sore very often, but I am wondering if this is necessarily a bad thing? That is almost impossible. Strong Curves Program Overview PDF. BRET CONTRERAS, PhD, CSCS, *D, is a teacher, innovator, personal trainer, bestselling author, researcher, international lecturer, and lifter.Best known for his glute training methods, he has established himself as the world’s leading expert in gluteal muscle functioning and development, strength training, and program design. There many options! I went to one and he just gave me a cortisone shot which didn’t work. What can I use at home to keep getting results? Hammer Strength row 2 x 10, barbell hip thrust 3 x 6 I will try the graded exercises with no weight for now. Getting there is hard. Bret Contreras is considered by many to be the world’s foremost expert on glute training. When Bret Contreras released Strong Curves in 2013, it quickly became a staple program for anyone looking to build stronger glutes. Great questions Rich. crunch 2 x 20 block pull 3 x 6 I train lower body (pretty glute specific most of the time) 3 days per week with a pretty large quantity of exercises. Just to confirmed, when exercise it’s bulgarian split squat or One-Leg Foot-Elevated Bridges the number it’s for one leg, and we have to do both? dumbbell shoulder press 2 x 10 I have a bikini competition coming in 5 weeks. Lately, I’ve been seeing all types of 30-day Squat Challenge links (using solely high-rep bodyweight squats for workouts), and I’m highly skeptical as to whether they’re delivering good results. barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 15 Now as for what the best glutes exercises are for each of these categories… That will vary individually but some options are just better than others. Whether your goal is to build an incredible stage-worthy physique, increase your overall athletic strength and power, or you simply want to focus on the very best glute strengthening workouts, Personalized Programming with Bret Contreras will provide you with highly effective monthly workouts custom tailored for YOU and YOUR goals. walking lunge 2 x 50 (total steps, so 25 per leg) I am also 9 weeks pregnant. Thank you so much…. I do not know if you pinged the answer to my question that fast but if you did thank you very much! Great question! Happy Hip Thrusting. But I’ve also always used ample bar padding with clients, starting off first with the Hampton thick bar pad many years ago, then moving onto the Airex Balance pad, and finally to the squat sponge. I guess it’s starting to get too compressed as most of female clients that are doing anything over 135 are saying that hip thrusts will leave them bruised. Fab, If we are doing this challenge, how does it affect our training split? and receive my FREE Lower Body Progressions eBook! I’m trying to wrap my head around why there is so much high rep stuff going on in that first program. Save my name, email, and website in this browser for the next time I comment. I believe that when a person complains about lack of adaptation, they say they have bad genetics etc it is really a mater of neurological inefficiency. I typically do about 20 mins of HIIT training on my cardio days. I’m loving this challenge! lateral band walk 2 x 20 I think I should train glutes 2/3 times per week and 1 day legs. barbell hip thrust 3 x 6 skinny or a little overweight i have always a “big butt” but it is fat. If so, where would you put it? Thanks for any clarification. chest and back). Can we use this in conjunction with the Get Glutes workouts? I am in PT for a grade 2 glute med tear and looking to get back into lifting. (I am 37, always have done sports, I look thin but athletic). So you need to do various deadlifts, back extenisons, and leg curls for hammies. But very durable for glate ham presses. Thanks for posting this. 2. strength train to maintain or increase your muscle mass while you lose fat – the main goal here is progressive overload: do more over time (lift heavier weights, do more reps in the same time, less rest periods, etc.). Keep up the good work and thanx for givning us so much helpfull knowledge! I currently am struggling a bit..I was trying to lean out some and I currently am 5’3, 125lbs. Happy gluting! In each workout, I paired up a squatting movement with a bridging movement. So starting out with bodyweight exercises feels like taking a step back? Should we still include Leg day, or just skip it? side plank 2 x :30 sec, heavy sled push 3 x 20m Yes it’s possible Zaim. You help so much us. I know every person is different but what would it be for you the best split macro to start with? I swing kettlebells twice a week (I worked up to 8 sets of 25 swings; 10 kg) and do TGUs twice a week. Great article Bret! The BC Strength AU range of equipment has been developed through the tireless pursuit of perfection at the Glute Lab training facility in San Diego - founded and run by Bret 'The Glute Guy' Contreras. Hey Bret, Scientific research shows that the more developed your Glutes are, the shorter it takes for them to recover. I have a muscular figure n want to continue getting stronger But reduce my body fat percentage to show more definition overal. bodyweight back extension 2 x 20. Currently I do sumo deadlifts, hip thrusts, reverse lunges, bulgarian split squats and cable donkey kicks one day and front squats, hip thrusts, hi rep back extensions or bulgarian deadlifts with kb the other. Bret Contreras is considered by many to be the world’s foremost expert on glute training. It’s good to narrow your focus for brief periods throughout the year and then broaden it during other times. Or will the total work load kill me (or worse yet – my ass)? + Hi Bret, I have made killer progress doing only the 3 workouts per week, and with my schedule, that is probably going to continue. I suppose we could tell them that they’re performing “general athletic training for functional performance,” but still you have to tailor the training to their unique goals/sport/position. We developed these as we learned to lift our head in the crib, situp, crawl, stand and eventually walk. However, someone doing a ton of volume with many of the sets to failure on daily squats, deadlifts, lunges, and hip thrusts would fizzle out very quickly and spin their wheels…or worse, go backwards. Hi Bret I’m in pretty good shape eat clean do weight training n kickboxing the problem is I can’t seem to build my booty n get that 6 pack ab please help what am I doing wrong. Thanks . Click To Tweet. Thanks!! cable hip flexion 2 x 10 I really love the challenge and wanna start it but waiting for ur reply. : ) I appreciate a beautiful female physique (and how hard the models have worked to get it! The athletes group will most likely have done a combination of sprints, jumps, and throws before they even touch a weight. Here are pictures of the four exercises incorporated in the challenge: If you’re already performing a sound glute training program, such as Strong Curves or Get Glutes, do not switch to this challenge – stay on your current routine. The Glute Guy. For example: Day 1 – Glute/Ham Focus. Thanks for visiting our “Free Booty Building Workout Plans 12 Week Glute Program”. reverse hyper 3 x 10 I want to add size. We lean to one side while standing, we breath with our intercostals instead of our diaphragm, we become front dominant supporting the body incorrectly while standing instead of using our posterior chain etc. And thanks for all you do and give Bret, top-notch! My quads are still overpowered after i followed the Strong Curves Goddes program. I am sure there are many out there who feel they just hit the workout lottery. seated hip abduction machine or band seated hip abduction: 3 x 20-30, barbell incline press or dumbbell incline press: 3 x 6-8 And if so xhange the number of reps or just add enough weight where I could still complete the number of reps with good form? Never pick up child #1? I am interested in purchasin a hipthrust unit, I live in Iarael. This kind of plan was just what I was looking for. How long do you recommend resting in between sets? Over time, he can build himself back to very impressive levels, so tell him to stay positive and not feel defeated. pendulum quadruped hip extension 2 x 10 This is what life-long lifting is all about. But how long can I do this. Do we have to use weights or anything for this challenge? In this article, I cover a 4-step plan that will help activate your glutes. But I’m pretty new in that and I would like to know for how long should I follow this before I reach a plateau. However, individuals with large thighs may wish to purchase the L/XL Regular Glute Loop instead. I have a leg length discrepancy of 8mm, 2mm in tibia and 6mm in femur.Even if i have this discrepancy my pelvis seems pretty leveled. I eat this stuff up! If you have ever dreamed of training with the Glute Guy then do not miss this exclusive opportunity to sign up for for 100% personalized programming by Bret Contreras, PhD, CSCS, and personal trainer for … I’d like to take the challenge but I don’t have access to a gym and don’t have a weight bench. Bret, what is common to all movement from getting out of a chair, to sprinting in a olympic 100m final, to hitting a 100 mph fast ball? If possible to have good glute with poor hamstric muscle? Definitely best article on glute training! Instagram- heatherFitnessFreak. Thanks! I see that they are different reps ranges but even so…. Try to set personal records on a regular basis on these big lifts, for example a new 5 RM PR or a new 3 x 8 PR. Would you recommend adding weights for that? For this to occur one has to be in the proper position and communicate with the brain at high velocity. It is difficult to write a blanket-program to cover all populations. I know you think they can’t recover, but they can. Ive been following your tips for quite sometime and have altered my workouts big time- and my gluten size. In fact, my concern is at the opposite extreme. They can just do their normal CrossFit training but add in two glute WODs per week. I’m currently doing the Program Minimum ftom Enter the Kettlebell by Pavel. My right glute of the short leg is way more developed that the left. Follow Bret Contreras on Twitter IN Strong Curves you recommend doing horiz/vertical push pull exercises on separate days, with a higher tendency towards the horizontal push/pull moves for proper balance in muscle. dumbbell lateral raises or cable lateral raises: 3 x 10-12 I’ve never seen a feline lean to one side bracing with one side of the body while relaxing the other. Feb 13, 2021 - Explore Mary Zeiner's board "Bret Contreras" on Pinterest. You can definitely maintain (and possibly build) glutes with just bodyweight training, especially if the volume is high and frequency are high. Have you came across this issue? one arm power snatch 3 x 5 hanging leg raise 2 x 10, weighted or band assisted chin up or lat pulldown: 3 x 6-8 If you're just looking to buy one single band, we recommend that the majority of users purchase the S/M Regular Glute Loop. From the looks of it, I workout way to much. Great story @Deniza! The good news is we can reestablish these patterns if we have lost them and if you live in the western world or have ever had an injury, you most likely have lost them. Feb 13, 2021 - Explore Mary Zeiner's board "Bret Contreras" on Pinterest. I’m lost :s thank you in advance to taking the time to read this, hope to hear from you soon. I thought that the only way to really grow my glutes was weightlifting and that no major progress can be made with bodyweight exercises. Barbell Hip Thrust. Just my two cent . These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and athletic goals. I look forward to learning more about your question over time. Bret Contreras, PhD, CSCS,*D is a teacher, innovator, personal trainer, bestselling author, lifter, and researcher. Summary: progressive overload + consistency. Glute Loops. It lacks an eccentric component (good for recovery, not quite as good for muscle growth), it’s easy/simple/no-brainer with form, it’s well tolerated, but it’s not as easily quantifiable due to two variables at play – load on the sled and speed of the push (and I suppose distance pushed as well). Or Amy other routine I could use to enhance my bottom. Hi Bret, I don’t know if it’s the right place to ask you this, but I’ll try anyway…I have bought Strong Curves (on Amazon…i am waiting for it) but i need to know something: when i will follow your programs I will built muscles in this area but my fear is to make my butt bigger!!! Best known for his glute training methods, he has established himself as the world’s leading expert in gluteal muscle functioning and development, strength training, and program … I am eally confused and don´t know about amount of series, reps, weight…I do on my own twice a week hip thrusts and dead lifts (3X10 reps with 50kg(barbell included), but I feel It´s not enough. Yay! Probably would shape the hell out of your backside. Yes, it’s a good idea to integrate glute-specific training into your lifting program — but how much you do so naturally depends on where you are in your lifting cycle and training experience. Have you ever heard of heavy bridges and thrusts causing pelvic problems such as intrauterine bleeding or even uterine prolapse? Though the Strong Curves program is a paid one, the author Bret Contreras has put together a smaller 46 pages free PDF version of the program and made it available for free. Powerlifting with extra hip thrust and band work or your first system you mentioned, full body ? What’s your alternative? Neural pathways can myelinate and the body begins to communicate with itself the way it did when we were babies. I want to build a butt all around!! I did 2 weeks of Glute Lab template but then saw Grow Your Glutes … If you just did squats, leg presses, and lunges your whole life, you’d have big quads and some glutes with poor hamstrings. Thank you! Can I train for example mon, wed, sat, sun or is it ”necessery” to put the days in ”pairs”? Good work in hamstric muscle could be ease to build glute. Is this a correct thought, bret? Either full body every session or a lower/upper split, but bodypart splits don’t usually work very well for home gyms unless there is ample equipment (which is rare in home gyms).

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