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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: I don’t post enough about the glute dominant back extension. In measuring glute EMG activity on pro

I don’t post enough about the glute dominant back extension. In measuring glute EMG activity on probably over a hundred individuals, I can say with confidence that the back extension is a close second behind hip thrusts.⁣ ⁣⁣⁣ ⁣⁣ I started doing them with the rounded back and feet turned out in 2009 and posted the first of several videos on YouTube in 2010. I’ve used it with a majority of my clients with great success. I love it when a client nails proper form on their first try. For some lifters, form comes very natural, whereas other lifters have an incredibly difficult time uncoupling hip extension with spinal extension.⁣ ⁣⁣With practice they can usually get it right. ⁣⁣ ⁣ The rounded back shuts down erector activity, making this a purer hip extensor exercise. The straight legs lead to increased hamstring activity over the hip thrust. Turning the feet out increases glute activity and shifts the burden to the lateral hammies and away from the medial hammies. ⁣ ⁣ We add load via a dumbbell, a barbell held in the hands, or resistance bands placed around the neck or upper back. I like the traditional method (feet straight, back straight) with resisted variations, and I like the glute dominant variation when using just bodyweight.⁣ ⁣⁣ ⁣⁣⁣ This exercise is best performed in the middle or near the end of the workout. We like to perform 3 sets of 30 reps with 1-minute rest time in between sets. ⁣⁣ #gluteguy #glutelab

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🙌🏻🙌🏻🙌🏻

bretcontreras1's Media: * 10 Year Challenge *⁣
⁣
I definitely lost the 10 yr challenge lol. I see all these people who look

* 10 Year Challenge *⁣ ⁣ I definitely lost the 10 yr challenge lol. I see all these people who look like they haven’t aged a month and here I am looking 25 years older. ⁣ ⁣ Well, that’s what happens when you’re a man on a mission. I never take days off, I don’t sleep enough, my work ethic is insane, and because of this I’ve accomplished just about everything I’ve set my mind to. I’ve worked feverishly to popularize the hip thrust and spread good glute training methodology and it has paid off handsomely. The intrinsic reward is worth the extra aging and I’m not gonna slow down for a second. ⁣ ⁣ Ten years ago, my audience was limited, but now I’m influencing the influencers and training the trainers, and I don’t take any of it for granted. Thank you all for helping spread my message. - El Viejo⁣ #gluteguy ⁣

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You DO NOT look 25 years older!!

bretcontreras1's Media: Here’s a kickass glute circuit:⁣
⁣
3 level pause goblet squat 10 reps⁣
Pause db Romanian deadlift 1

Here’s a kickass glute circuit:⁣ ⁣ 3 level pause goblet squat 10 reps⁣ Pause db Romanian deadlift 10 reps⁣ Db frog pump 30 reps⁣ Supine band transverse abduction 20 reps⁣ Extra range side lying hip abduction 20 reps⁣ ⁣ Perform 3 rounds with minimal rest in between sets. ⁣ Athlete: @jamiederevere⁣ #glutelab #gluteguy

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Love ❤️ # 4 great 👍🏼 idea 💡

bretcontreras1's Media: My Personalized Programming client @cristinaquaranta just sent me these pics and I begged her to le

My Personalized Programming client @cristinaquarantajust sent me these pics and I begged her to let me share them. Yes there is different lighting but the changes are obvious. This is 17 months of hard work. Not only does Cristina look leaner and fitter, she also has much less knee pain these days. #gluteguy #glutelab

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bretcontreras1's Media: Here are 4 ways to calculate your maintenance calories, in order from least to most accurate. ⁣⁣
⁣⁣

Here are 4 ways to calculate your maintenance calories, in order from least to most accurate. ⁣⁣ ⁣⁣ I have not found much difference between using the simple multiplier in method 1 and the more complicated equation in method 2. The first approach assumes that you are moderately active and lift for an hour a day, 3-4 days a week. Of course, there are large inter-individual variances in metabolism and NEAT (non-exercise activity thermogenesis). If you run around all day long at work, train twice a day, and fidget non-stop, then your maintenance needs will be markedly higher. I work with some bros that are at a 23 multiplier, and I’ve worked with sedentary people who maintain at a 10 multiplier. It’s important to note that methods 1 and 2 are mere estimates.⁣⁣ ⁣ Most of you will never use a food scale, so method 3 is a viable strategy. You’ll need to eat foods such as yogurts, meal replacement shakes, small cereal boxes, and anything that is small and pre-packaged and has nutrition information on the label. If you are willing and able to weigh and track, then doing a 7-day average while making sure your bodyweight stays relatively stable will give you the most precise measurement. ⁣⁣ ⁣⁣ Maintenance calories is what you will use if you are “recomping” (see my post from two days ago). If you are striving to lose weight, you will use a 10-12 multiplier (on method 1), and if you’re trying to gain weight, you will use a 16-18 multiplier. In some cases, I’ve had to go down to an 8 multiplier for fat loss, and I’ve had to bulk some people at a 25 multiplier, but these numbers work decently well for the masses. ⁣⁣ ⁣⁣ You just need a starting point from which you can adjust. Plan on taking a month to hone in on your precise maintenance number. For example, let’s say your true maintenance number is 1,600, and you start out at 1,900. You’ll be gaining scale weight, so you would drop 100 Calories three weeks in a row and end up at the true number within a month. No biggie. ⁣⁣ ⁣⁣ In the next day or two, I will teach you how to divvy up your macros, so please keep the questions for this post related to calories and not macros. ⁣⁣ #glutelab #gluteguy

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bretcontreras1's Media: Several years back, I trained this girl named Camille for an entire year. She was roughly 5’6” and

Several years back, I trained this girl named Camille for an entire year. She was roughly 5’6” and 132lbs. She was already eating in a very healthy manner, so I told her to just keep eating the same way (around 1,600 calories and 110g protein per day). ⁣ ⁣ Over the course of the year, her bodyweight never fluctuated more than a few pounds. She went from squatting 65lbs to 215lbs, deadlifting 65lbs to 275lbs, hip thrusting 95lbs to 365lbs, bench pressing 45lbs to 105lbs, and being able to perform 3 bodyweight chin-ups. Her physique improved markedly despite zero change in bodyweight, and she looked very lean and athletic. She put on her pants from before she started lifting, and there was a 4-inch gap in the waist, but the glute area was very tight. ⁣ ⁣ When you recomp, you actually lose overall body volume because muscle takes up less space than fat at equal mass. Moreover, you add shape to the right areas and whittle off shape from the “problem” areas, which results in a much more aesthetically pleasing appearance. ⁣ ⁣ This is what happens with many of my clients, and every few months, their body composition and physique improves. Obviously, if an individual is markedly overweight or underweight, they will be placed on a calorie deficit or surplus, respectively. But many can simply keep their calories the same (though typically increasing protein intake) while utilizing progressive overload on a variety of lifts in a variety of rep ranges, thus becoming stronger and fitter. I’ve demonstrated this over and over, even with advanced lifters (see my post on Nikki from November 26, 2018). ⁣ ⁣ Bulking and cutting is a popular strategy. However, you do not always have to increase your calories to gain muscle, nor do you always have to decrease calories to lose fat. You can maintain caloric intake while training like a beast (recomping). It’s important to know about this option so you’re not under the false idea that you have to be fluctuating drastically in bodyweight to improve your body composition. ⁣You can also “gaintain” by eating at a very slight surplus and moving up in weight gradually over time, for example gaining 1-3 lbs/yr. ⁣ #gluteguy #glutelab

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Only way to do it IMHO 💪🏼

bretcontreras1's Media: This is a 6 month transformation pic of @ptgrete. She did 4 main exercises: hip thrusts, lunges, RD

This is a 6 month transformation pic of @ptgrete. She did 4 main exercises: hip thrusts, lunges, RDLs, and band hip abduction. #glutelab #gluteguy

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bretcontreras1's Media: I’ve been helping people achieve their fitness goals for 22 years as a personal trainer and during

I’ve been helping people achieve their fitness goals for 22 years as a personal trainer and during this time, nobody has ever said to me, “I want to be 30 lbs overweight for the majority of the year and then use extreme methods for a few months to get temporary chiseled so I can take a bunch of pictures during these lean months and use them throughout the year pretending that this is the way I look year-round.” ⁣ ⁣ Bulking and cutting started with male bodybuilders who would get down to 6% body fat on stage. Not only is this not sustainable, it’s not ideal for muscle building physiology. So they’d bulk up during the off season with the intention of packing on as much muscle mass as possible by pushing themselves year-round and would end up squatting 700-800lbs and benching 400-500lbs at the peak of their bulk. When they’d diet down again, they’d usually be rewarded with a slightly better physique than the last time around. ⁣ ⁣ In working with literally hundreds of bikini competitors in the past year, I can say with great confidence that 1️⃣ most aren’t getting too low in body fat to where they can’t build muscle, 2️⃣ most let their body fat get way too high during the off season, 3️⃣ most do not like the way they look during the off season, and 4️⃣ most do not train hard during the off season and only “turn it on” when they’re in prep. ⁣ If you genuinely love the way you look while you bulk and cut, have at it! But a better approach for the masses is to first get to a bodyweight you’re comfortable with, then stay within 10% of that weight and gradually recomp. This is what the vast majority of my clients did before I moved to San Diego. They trained hard as hell year round and every few months looked better and better. They didn’t live off of throwback Thursdays and flashback Fridays and could post a bikini shot any day of the week. ⁣ ⁣ There’s no research I’m aware of on bulking and cutting, and a moderate approach is just as effective an extreme approach but without the drawbacks - which include psychological distress, increased appetite, reduced insulin sensitivity, increased fat cell number, and having to buy a new wardrobe. ⁣ #glutelab #gluteguy

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Yes yes and .....yes! My thoughts exactly! Great post as usual. Thank you for saying this and putting these facts out. You don’t need to bikini bulk!!!! 💪🏼🍑

bretcontreras1's Media: First pic: July 2017 - July 2018
Second pic: March 2017 - March 2018

One year will allow for a big

First pic: July 2017 - July 2018 Second pic: March 2017 - March 2018 One year will allow for a big difference if you train hard. Great job @mrs.lucero14! #glutelab #gluteguy

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bretcontreras1's Media: Many of you have been following me for a number of years. Perhaps you saw great glute growth the fi

Many of you have been following me for a number of years. Perhaps you saw great glute growth the first year or two, but now you’re frustrated because your progress has seemingly stalled. ⁣ ⁣ One thing is for sure: you cannot keep doing the same thing while expecting different results. A change is in order.⁣ ⁣ Here are some things that you should try: ⁣ ⁣ 1️⃣Look at your sleep, stress, and nutrition. Everyone knows how important these are, but still, many don’t optimize them. ⁣ ⁣ 2️⃣Try cutting your volume in half. Most of the strength and conditioning experts in the industry recommend performing 10-20 sets per week per muscle group. Some of my followers are doing 60 sets per week. Recent research has shown that doing too much causes you to go backwards in your progress. My glutes have grown in the past year despite doing only around 15 sets per week. They grew because I got stronger and ate a lot. ⁣ ⁣ 3️⃣Take a deload week. You can’t train balls to the wall (or ovaries to the wall) 52 weeks out of the year. You need to have some easy weeks thrown into the mix. This allows for full neuromuscular repair and recovery so you can keep gaining strength. ⁣ ⁣ 4️⃣Instead of thinking you need to push it harder, try training smarter instead. Pick a couple of glute exercises that suit your body well and strive to get strong at them in whatever rep range you prefer. ⁣ ⁣ 5️⃣Rather than going for PRs, go lighter for a month and just focus on the feel. ⁣ ⁣ Muscle, strength, and fat loss gains are never linear, and you must have patience. ⁣ ⁣ #gluteguy #glutelab

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bretcontreras1's Media: I'm proud to announce my new Hip Thruster Bars. They can be found at:

www.bretcontreras.store

Man

I'm proud to announce my new Hip Thruster Bars. They can be found at: www.bretcontreras.store Many of you followed me back in 2012 when I trained my first Glute Squad and had them hip thrusting with an EZ-bar. This made for better hip thrusting since the bar was narrower and thus more stable. The problem was, you couldn't fit that much weight onto the bar since the loading region was only 8" long. Both Hip Thruster bars are narrower than traditional bars (which are 52" from collar to collar). The Lite version is thicker than normal and is ideal for the smaller home gym and the regular version has was an extra long loading region and is ideal for more robust gyms. Here are the stats: Hip Thruster Bar: weight: 40 lbs overall length: 70" inner length (collar to collar): 36: loading length: 16.5" max load: 1,200 lbs cost: $249 (free shipping) Hip Thruster Lite Bar: weight: 15 lbs overall length: 62" inner length (collar to collar): 36" loading length: 12" max load: 1,000 lbs cost: $129 (free shipping) To watch the full video go here (I’ll link it in my story now): https://youtu.be/QujIJ5BCjgw #glutelab #gluteguy #thethrustisamust

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So exciting!!! 😍😍😍

bretcontreras1's Media: This is a badass superset from this month’s Booty by Bret program. Eight reps B-stance with right l

This is a badass superset from this month’s Booty by Bret program. Eight reps B-stance with right leg, eight reps B-stance with left leg, then eight reps normal stance with both legs. Three sets total. #repost@bootybybretofficial with @get_repost ・・・ What do you guys think of the B-stance / regular hip thrust superset in the month 5 program?⁣ ⁣ We've heard through the grapevine that the 3 sets of 8 / 8 is leaving people with a serious glute burn! #bootybybret #gluteguy #glutelab

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