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Bret "Glute Guy" Contreras PhD's Photos in @bretcontreras1 Instagram Account

Bret "Glute Guy" Contreras PhD's Photos in @bretcontreras1 Instagram Account

Bret "Glute Guy" Contreras PhD

@bretcontreras1

PhD Sports Science CSCS,*D Inventor @hipthrusterofficial Owner @glutelabofficial Founder @bootybybretofficial Click below for programs and products:

Bret "Glute Guy" Contreras PhD's Photos shared recently. Find All Instagram Photos and Other Media Types of Bret "Glute Guy" Contreras PhD in bretcontreras1 Instagram Account.

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bretcontreras1's Media: The glute ham raise (and also the Nordic ham curl) is an amazing exercise. We do them all the time

The glute ham raise (and also the Nordic ham curl) is an amazing exercise. We do them all the time at Glute Lab. However, we do them for the hamstrings, not the glutes. People think they work the glutes because of the name (glute ham raise), but simply analyzing the biomechanics of the GHR reveals that they are primarily a hamstring movement.⁣⁣ ⁣⁣ The hips are 60-85% stronger in hip extension than the knees are in knee flexion. However, the knee flexion torque demands at the bottom of the movement are around double the torque demands of hip extension. The glutes simply keep the torso erect while the hamstrings curl the entire bodyweight up and down. In other words, the glutes contract isometrically to maintain neutral hip extension with no external load; there aren't any hip abduction, hip external rotation, or posterior pelvic tilt demands. EMG studies reveal that the glute max is activated to under 10% of maximum capacity, whereas the hamstrings are activated to nearly 100% (mean activity).⁣ The chart shows my own data with GHRs. ⁣⁣ ⁣ In short, do your GHRs (and NHCs), but know that they do not work the glutes much - they hammer the hammies.⁣⁣ #gluteguy #glutelab

Glute Lab
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bretcontreras1's Media: In the year 2000, I stumbled across a couple of websites that promoted something called HIT trainin

In the year 2000, I stumbled across a couple of websites that promoted something called HIT training. Not to be confused with HIIT (high intensity interval training), HIT stands for high intensity training, which involves performing 1 set to failure on a handful of exercises per session on non-consecutive days. For the 8 years prior, I’d been performing high volume body part split training. To go from 4 sets of an exercise to just 1 set and perform fewer exercises less often seemed ludicrous, yet I couldn’t stop wondering if there was any merit to this method. ⁣⁣ ⁣⁣ I gave it a go, but opted for 2 sets per exercise because I felt like I wasn’t doing anything, and it was such a departure from what I was used to. I wasn’t very good at doing 1 all-out set to failure, which I didn’t realize at the time, because you don’t know what you don’t know. ⁣⁣ ⁣⁣ Just like everything else, you get better with practice. After around a month, I was seeing such good results that I dropped from doing 2 sets down to 1 set. After several months, my brief workouts were brutal.⁣ ⁣ To this day, the 8-month period of HIT training represents my greatest period of muscle growth and strength development. Perhaps it was the novel stimulus, or maybe I was over-reaching with high volume training and was finally recovering. Regardless of the mechanism, it worked wonders for me. (Swipe left to see a sample HIT training plan) ⁣⁣ ⁣⁣ As with any program, the gains eventually tapered off, and I moved on to lower/upper splits, total body training, and more. These days, I have an open mind with strength training and I incorporate the knowledge I’ve gained from every system. ⁣ ⁣ I meet so many lifters who will never stray from what they’ve done their whole lives and are so set in their ways that it negatively impacts their results. ⁣I’m not suggesting that everyone should just do 1 set to failure. However, many individuals would actually see better results if they’d reduce their volume, but they’ll never try other methods to figure out if they’re over- (or under-) doing it. ⁣⁣ ⁣⁣ You have a lifetime of weight training ahead of you; don’t be afraid to experiment along the way.⁣ #gluteguy #glutelab

Glute Lab
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bretcontreras1's Media: I’d venture to guess that a fourth of my fat loss clients over the years have thought they had some

I’d venture to guess that a fourth of my fat loss clients over the years have thought they had some type of metabolic disorder that was preventing them from losing weight. Numerous studies have shown this to not be the case. The culprit is a simple case of people eating more and exercising less than they think. ⁣⁣ ⁣⁣ I’ll highlight one particular study (swipe left to see the paper - I’ll also link to it on my story). The researchers examined the discrepancy between the actual quantity of calories consumed and exercise performed and the reported quantity of calories consumed and exercise performed by obese subjects who were struggling in their weight loss endeavors. The results were shocking. The researchers found that all of the participants (who were obese subjects who all believed that they had “diet resistance”) in fact had normal metabolisms. ⁣⁣ ⁣⁣ What, then, was causing their alleged diet resistance? It turns out they were underestimating/underreporting their caloric intake by a whopping 47% and overestimating/overreporting their physical activity by 51%! To elaborate, the subjects thought that they were taking in 1,028 calories per day, but in actuality they were consuming 2,081 calories per day. Moreover, they thought that they were expending 1,022 calories per day, when in actuality they were expending 771 calories per day. ⁣ ⁣ It is quite obvious why these subjects were failing to see results. In other studies, lean subjects tend to underreport by 30% and even nutritionists by 20%. As soon as people learn how to accurately track their calories and macros, voila! – they start making progress. If you are currently spinning your wheels and are just guessing with regards to your caloric intake and energy expenditure, it would be a good idea to start tracking your caloric and macronutrient intake and activity levels. There are many free phone apps that you can use. ⁣⁣ ⁣⁣ Thanks to @bradschoenfeldphdand @drnadolskyfor their expertise on this topic.⁣⁣ ⁣⁣ #gluteguy #glutelab

Glute Lab
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bretcontreras1's Media: I’ve traveled all over the world and asked coaches how they teach the RDL and SLDL. They’re almost

I’ve traveled all over the world and asked coaches how they teach the RDL and SLDL. They’re almost always the same. There seems to be no consensus. ⁣ ⁣ I teach the RDL as a top-down partial. It stops just below the knee caps. The shins remain vertical, and you push the hips back while allowing the knees to bend. If you sit back as far as possible and hold an anterior pelvic tilt, you can often feel a good stretch in the hamstrings. But if you have flexible hamstrings, you may not feel a stretch. Who cares? You’re still strengthening them and improving your deadlift lockout strength. ⁣ ⁣ I teach the SLDL as a bottom-up full range movement. To fine tune the stretch in your hammies, you may: take a wider grip, assume a wider stance, or stand on a box. Some people with poor hamstring flexibility may need to do this from blocks or out of a rack, or just not touch the bar down to the ground. You can also let the bar drift forward slightly once the bar passes the knees during the descent. The bar will touch down at around the front of the shoes. But if this doesn’t feel right, then don’t do it. If you’d prefer to do these standing on a box, you can round the upper back slightly as long as it feels okay. ⁣ ⁣ Unlike some coaches, I do not let RDLs go to the floor, nor do I ever do SLDLs with straight legs. This is how I’ve coached them for the last decade or so, and it’s served me well. You can adopt my coaching methods or not. But somebody needs to clear up the confusion between the two exercises. ⁣Swipe left to watch a video. #gluteguy #glutelab

Glute Lab
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@bretcontreras1 perfect tip!

bretcontreras1's Media: We have a situation here. I’ve worked with numerous advanced clients in my time. Women and men at t

We have a situation here. I’ve worked with numerous advanced clients in my time. Women and men at the highest levels of competition in both the physique and strength departments. Guess what? Their routines usually aren’t very complicated. ⁣ ⁣ There’s a subsection of amateurs out there who fancy themselves “advanced lifters” and take pride in their brutal training regimens. The thing is, they typically can’t do a chin up, they can’t military press half their bodyweight for 10 reps, and they’re no where close to being able to hip thrust double bodyweight for 3 sets of 10 reps (if you’re not at this level yet, don’t let it get you down...I’ll teach you how to get there). And their physiques reflect their training. After all, sprinters have bigger muscles than marathon runners. ⁣ ⁣ With regards to whether or not you’re “advanced,” the proof is in the pudding. You either have a stellar physique, or you’re strong AF at everything. ⁣ ⁣ I respect the work ethic...cranking out 40 sets in the gym 6 days per week is savage. But if doing endless volume led to better results, we’d all be doing it. These folks would see better results if they cut their total sets in half and reduced their frequency but learned how to push their sets to true failure and figured out the art of progressive overload. ⁣ ⁣ I made this post for all the trainers out there who constantly find themselves justifying their “basic” programs to clients. Keep fighting the good fight 👊🏽⁣ #glutelab #gluteguy

Glute Lab
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@bretcontreras1 thank you!!!!!

Yessss!

bretcontreras1's Media: If there’s anything I can impress upon all of you, it’s to become lifelong students. I am very luck

If there’s anything I can impress upon all of you, it’s to become lifelong students. I am very lucky to love knowledge and to be fascinated by science. I learn by training other people, by reading all the time, and by experimenting on myself. ⁣ ⁣ Even though I have my Glute Lab, I still have two memberships to local gyms. This allows me to better understand the industry by observing what other lifters and trainers are doing, but it also helps me build expertise with strength training equipment. In fact, I’ve increased my understanding of biomechanics in the past year by closely studying the intricacies of various strength training tools and machines. ⁣⁣⁣ ⁣⁣⁣ Here I am trying out some new glute equipment at The Gym. These worked my butt real good! If Glute Lab were triple its size, I’d have no problem filling it up, as I’m a huge aficionado of free weights, machines, and other tools of the trade. ⁣⁣How could I have the best possible Glute Lab and how could I maximize my S&C knowledge if I didn’t train at other gyms and test drive all the equipment? ⁣ #gluteguy #glutelab

The GYM San Diego
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bretcontreras1's Media: I see all these people taking time off from the gym when they shouldn’t be. They’ll say, “Bret, I h

I see all these people taking time off from the gym when they shouldn’t be. They’ll say, “Bret, I haven’t trained for the last 3 weeks because my back is hurting!” Even when your back is not up to par, you can and should still train. You can do bodyweight single-leg movements (I don’t care who you are - try performing 30 Bulgarian split squats… that shit is hard); you can usually do basic posterior chain exercises like glute bridges, and band hip abduction work is usually well-tolerated. Throw a Glute Loop around your thighs and do 2 straight minutes of glute exercises. Trust me - your buns will be on fire. ⁣ A guy said to me, “I can’t lift right now because my right shoulder has been hurting”. I said, “You have 2 shoulders, 2 elbows, 2 wrists, a pair of scapulae, a spine and pelvis, 2 hips, 2 knees, and 2 ankles. You could perform arm isolation exercises, presses and pulldowns with your left arm, rows, abs/core, glutes, quads, hams, calves, and grip work. If 1/16 of your major joints are out of commission, train the other 15.”⁣ ⁣ A young woman said to me, “I can’t find the time to train - my new boyfriend gets annoyed when I go to the gym.” I said, “Your confidence, strength, and physique drew him towards you. Don’t lose yourself or compromise your health.” ⁣ ⁣ If you’re depressed, strength training will usually make you feel better. If you’re stressed, a quick workout will leave you refreshed. Walking and moving around is the secret sauce that adds years to your lifespan. If you’re in pain, bed rest is never the solution. You’ve gotta get out there and stay active, doing what you can and gradually progressing.⁣ ⁣ Boohoo - you can’t squat or deadlift right now? Instead of whining about it, work on improving other areas which often pave the way for new PRs. For example, hammer single-leg, glute accessories, and grip so that when your back heals up, you have some newfound muscle gains to take advantage of. ⁣ ⁣ Life will kick you around, but the gym will always be there. And if you know how to train with bodyweight, your home is a gym and your body is a barbell. It’s the healthy habits we ingrain that keep us sane. You can’t stop now! #gluteguy #glutelab

Glute Lab
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👌🏻👌🏻

bretcontreras1's Media: PARTNERS WHO THRUST TOGETHER...⁣
⁣
Thirteen years ago, I was training at @independencegym in Scotts

PARTNERS WHO THRUST TOGETHER...⁣ ⁣ Thirteen years ago, I was training at @independencegym in Scottsdale, AZ. One day, I used their BodyMasters low back machine (swipe left to see a pic) and got one of the craziest glute burns of my life. BodyMasters incorrectly labeled this a low back machine; it was actually an anteroposteriorly (horizontally) loaded bent leg hip extension exercise which is similar to a hip thrust (it’s a glute machine). When the knees stay bent during hip extension, hamstring involvement is reduced, which increases the burden on the gluteus maximus. Horizontal loading requires more end-range hip extension strength in comparison to vertically loaded hip extension exercises. And end-range hip extension is the zone that maximizes glute activation.⁣ ⁣ Independence Gym still has that machine to this day, which is pretty cool. I don't have it at @glutelabofficial but have tried to thinks of ways to replicate it over the years. Today, I came up with this partner-assisted method. Notice that @alex.sternernaturally looks down and posterior pelvic tilts rather than hyperextends the spine. This is the same lockout mechanics you should see in hip thrusts, back extensions, and pull-throughs.⁣ ⁣ If you're a trainer or you have a workout partner, give this a try. Notice how I make Alex hold the 20th rep for 10 seconds, during which time I pull back extra hard on the band. I've been doing a lot of partner-assisted band work lately, which I'll share in a future post. But I always end them with an isohold like this.⁣ And if your gym has an old school Bodymasters low back machine, use it at the end of the workout to burn out the glutes. #GluteGuy #GluteLab

Glute Lab
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I reckon Alex has balls of steel

bretcontreras1's Media: Holy smokes this hammers the quads! I was trying to think up an idea for a homemade hack squat alte

Holy smokes this hammers the quads! I was trying to think up an idea for a homemade hack squat alternative and I stumbled across a YouTube video from @mattwichlinski showing this set up. Unfortunately most of you won’t be able to try it because you need 17,000 individual pieces of equipment to get it right, but I’m all about helping out my fellow small gym and garage/home gym peeps. This is mostly quad and barely any glute and ham. For those trying to build their quads like me, it’s worth the time setting up. Or just use a hack squat machine if you have one...but this is easier on the knees. @smith.julian you tried anything like this? #gluteguy #glutelab

Glute Lab
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I never thought I’d see the day the glute guy would try to take the glutes out of squatting. PS- I’m jealous of your rack, that thing looks awesome.

bretcontreras1's Media: One of the most common questions I receive pertains to glute imbalances. The first thing I want to

One of the most common questions I receive pertains to glute imbalances. The first thing I want to say about glute imbalances is that they are normal, which I’ll address in a subsequent post. ⁣⁣ ⁣⁣ Nevertheless, if you do have one glute that fires harder than the other or is markedly larger than the other, I recommend doing 3 sets of 10-12 ankle weight single-leg reverse hypers before you start your actual training session. Just do this with the weaker/smaller side.⁣ Control the movement and squeeze the glute hard at the top. ⁣⁣ ⁣ Why this exercise? Because it won’t negatively affect the rest of your workout, and it does a good job of targeting the entire glute (upper and lower subdivisions). Single-leg knee dominant movements such as lunges, split squats, step ups, and pistols will cause a subsequent quad imbalance if you only did them for the weaker side plus they work mainly the lower glute and not the upper portion, and other exercises such as single-leg hip thrusts, single-leg RDLs, and single-leg back extensions seem to bring too many other muscles into play as well.⁣ ⁣⁣ ⁣ I recommend that women use 10lbs, and men use 20lbs (two 10lbers) around their ankle. If you don’t have a reverse hyper, you can simply perform them bent over against the wall as shown in the second video. If you don’t have ankle weights, a Glute Loop will work fine. ⁣⁣ ⁣⁣ Assuming that you don’t have a nerve issue supplying the glutes or an anatomical abnormality, this should help balance your glutes. ⁣⁣ #glutelab #gluteguy

Glute Lab
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I do these! Great tip Bret

bretcontreras1's Media: Aspiring grad students: my best bud @bradschoenfeldphd finally got a master’s program up and runnin

Aspiring grad students: my best bud @bradschoenfeldphdfinally got a master’s program up and running at Lehman’s College in New York. We want the best candidates to apply so we can advance the hypertrophy research. Swipe left and also see below to read more. #repost@bradschoenfeldphd with @get_repost ・・・ It's official! Our master's degree program in Human Performance and Fitness is now accepting applications for admission for Fall semester, 2019. Ideal candidates will have a passion for evidence-based fitness practice and a desire to delve into research. We will be capping admissions to 20 students for the semester; once the limit is reached, any accepted applicants will be rolled over until the next semester. It took almost two years to bring the program to fruition; can't wait to get going! Link is in Brad’s bio.

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bretcontreras1's Media: I made this post for my mom, my dad, and the rest of my family and friends who need a sound trainin

I made this post for my mom, my dad, and the rest of my family and friends who need a sound training program and can commit to 2-3 training days a week. I figured the rest of you are in the same boat - you have friends and family who go to the gym but may not be performing a well-rounded program. You probably want to show them a simple template that ensures balance and comprehensiveness. ⁣⁣ ⁣⁣ I put together this simple template for anyone to follow. Pick a hip-dominant exercise, an upper body pull, a knee-dominant exercise, an upper body press, and a core exercise. Perform 2-3 sets of each in the 8-12 rep range and call it a day. Repeat this 2-3 days a week consistently and you’ll be golden. ⁣⁣ ⁣⁣ There are many other exercises that make up the various categories, but I only showed 3 of each. You can sprinkle in some single-joint work at the end of the workout if you’d like. ⁣⁣ ⁣⁣ Most people neglect certain movements and fail to train their entire body intelligently. Adhering to this system prevents that while allowing you to use your time in the gym wisely and focus on the big rocks. ⁣⁣ ⁣⁣ Don’t mistake this approach as something that’s only for beginners. It will also work very well for advanced lifters if you utilize the principle of progressive overload. ⁣⁣ ⁣⁣ Share this with someone who might find it beneficial! ⁣⁣ ⁣⁣ #gluteguy #glutelab

Glute Lab
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This is SO awesome!! 🙌🏼

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