About Me & Articles

BCAbout Bret Contreras

Welcome to my website! My name is Bret Contreras, and many people consider me to be the world’s foremost expert on glute training. If you work your way through this website, you’ll undoubtedly learn a tremendous amount of information pertaining to the glutes. However, I’m actually well-versed in most things Sports-Science related. Please sift through the site and find the articles that are most relevant to your wants and needs.

Here are some of my credentials:

Below are links to 520 articles and blogposts I’ve written on various topics (some of these are guest articles).

Hypertrophy (Muscle Growth)

  1. Training for Maximum Muscle Growth Explained
  2. Allocating Volume to Maximize Muscle Growth
  3. 5 Tips for Leaning Out
  4. The 3 Essential Workout Methods for Muscle
  5. Compound vs. Isolation Movements: How to Train for Optimal Muscular Shape
  6. Squats and Deadlifts Won’t Make Your Waist Blocky
  7. 7 Reasons to Squat Like a Man
  8. Inside the Muscles – Best Shoulder and Traps Exercises
  9. Inside the Muscles – Best Chest and Triceps Exercises
  10. Inside the Muscles – Best Back and Biceps Exercises
  11. Inside the Muscles – Best Leg, Glute, and Calf Exercises
  12. Inside the Muscles – Best Ab Exercises
  13. Leg Press vs. Squat: The Final Chapter
  14. Cure for Cowardly Calves
  15. The Hypertrophy Specialist (Interview with Brad Schoenfeld)
  16. 3 Total Body Programs for Big Arms
  17. Why Bodybuilders are More Jacked than Powerlifters
  18. The Truth About Bodybuilding Genetics
  19. How do Pro Bodybuilders Train?
  20. 5 Things We Can Learn from Arnold About Building Muscle
  21. 6 Lessons Learned from the Master Blaster
  22. ABC – Can a Testosterone-Challenged Man Still be Muscular?
  23. Best Reps for Hypertrophy and Sport-Specific Purposes
  24. What Women Want
  25. Machines vs. Free Weights: More Research is Needed
  26. Oh What a Difference One Year Can Make
  27. How to Attain a Slender Look (like Jessica Alba & Zoe Saldana)
  28. Defending Hugh Jackman: Don’t Be a Fitness Snob!
  29. 2 Mechanisms for Rapid Muscle Growth
  30. For the Millionth Time, Spot Reduction is a Myth!!!
  31. The B & B Connection: Episode 1 – Hypertrophy Science
  32. The B & B Connection: Episode 4 – Variety in Training
  33. The B & B Connection: Episode 6 – Tempo Training
  34. Strength Trumps Conditioning for Body Improvements
  35. Is the Mind-Muscle Connection Valuable in Strength Training?
  36. Transform Your Physique: Mariah’s Story
  37. An Interview With Dr. Stu Phillips on Muscle Hypertrophy and Sports Nutrition
  38. February Research Round-Up: Hypertrophy Edition
  39. A Simple System for Progression: 3 Set Total Reps
  40. Do Light Weights Tone and Heavy Weights Bulk? Separating Fact from Fiction
  41. A Scientific Approach to Muscle Hypertrophy Training
  42. Want the Fastest Path to Long, Lean Muscles?
  43. The Bret Contreras Podcast: Episode 3 – Bodypart Splits versus Total Body Training
  44. Eat, Lift, and Condition to Lose Fat and Maintain Muscle
  45. Is Your Ab Workout Making You Look Fat? Stop Blaming Blocky Waists on Squats and Deadlifts
  46. How a 41 Year-Old Mom of Three Got Her (Figure) Groove Back


  1. Impressive Strength Levels
  2. 10 Best Unilateral Exercises
  3. Ten Training Tips for the Ladies
  4. 5 Things People Need to Stop Overthinking
  5. The B & B Connection: Episode 2 – HIT Training vs. Higher Volume Training
  6. Average Female Strength Gains Over a Six Month Period
  7. Expose Your Weaknesses to Get Strong!
  8. Operation Barbell: 10 Money Exercises
  9. Ten Manliest Exercises
  10. Rule Number One: Do What Works
  11. The Best Damn Pushups Article Period
  12. Pushup Research
  13. Max Out on Squats Every Day
  14. Daily Training
  15. The New Rules of Strength Training
  16. 21 Exercises for Injury-Free Mass
  17. 20 Almost Laws of Strength Training
  18. 8 Laws of Strength Training
  19. Contreras Files IV: 15 Practical Tips
  20. Contreras Files V: 15 More Practical Tips
  21. The Five Keys to Getting and Staying Big and Strong
  22. ABC – Are Training Logs Necessary?
  23. Decline Pressing from the Floor
  24. ABC “Ask Bret Contreras” – Rep Calculators
  25. Topic of the Week #4 – Pushing and Pulling Ratios
  26. How I Finally Deadlifted 12 Plates
  27. The Pitfalls of Progressive Overload
  28. Ten Minutes a Day Keeps the Doctor Away: A 5-Set Full Body Program
  29. Neck Training 101
  30. Strength Goals: Don’t Be Afraid to Abandon Them
  31. Home Workout With No Equipment
  32. Female Strength Levels
  33. Training Women
  34. Basic Workout Template
  35. How Low Can You Go?
  36. Special Workouts
  37. Interview With Matt Perryman
  38. How Important is Psychological Stress for Your Gains?
  39. 3 Tips for Faster Strength Gains
  40. Ten Keys to Optimal Strength Training
  41. 13 Exercises That’ll Floor You
  42. How to Get an Amazing Workout With Just Your Partner for Resistance
  43. 12 Observations From Training Women
  44. Unilateral Leg Training For Greater Gains
  45. Pull Ups Made Easier and Better
  46. The Ten Rules of Progressive Overload
  47. How to Increase Your Chin-Ups
  48. How to Military Press
  49. How to Bent Over Row
  50. How to Front Squat
  51. What’s the Difference Between a Romanian Deadlift, American Deadlift, Stiff Legged Deadlift, and Straight Leg Deadlift?
  52. The Bulgarian Split Squat Solution
  53. I Want to Do A Chin Up! 15 Tips to Improve Your Chinning Progress
  54. The Dead-Stop Reset Push-Up
  55. Four Reasons to Push Press
  56. 20 Ways to Train Smarter
  57. The Importance of Chasing Strength
  58. 10 Things Every Lifter Should Try
  59. 20 Incredible Feats of Strength
  60. 10 Things All Beginning Lifters Should Know


  1. The Most Under-Utilized Exercises for Developing Devastating Power
  2. Maximizing Power Production
  3. The Importance of Load Vector in Physique Enhancement and Sport Training
  4. Load Vector Training (LVT)
  5. Should We Train at 30% of 1RM to Maximize Power Production?
  6. Stiffness: What is it?
  7. Post-Activation Potentiation: Theory and Application
  8. January Strength and Conditioning Preview: Vertical Jump Edition
  9. Olympic Weightlifting vs. Kettlebells on Lower Body Strength and Power
  10. Dynamic Effort Box Squats and Acceleration Improvements: Interview with Scott Taylor
  11. An Interview With Sports Scientist Natalia Verkhoshansky
  12. Insight for Strength Coaches: Power, Full Squats, Correlations, and Training Studies
  13. An Interview With Behemoth Dan McKim, a Highland Games Champion
  14. A Simple Tip for Olympic Weightlifting Training
  15. From the Lab to Your Pocket: Groundbreaking Leg Power Measurement With Your iPhone
  16. Building Multi-Directional Strength and Power
  17. How I Became A National Level Olympic Weightlifter In A Year


  1. How Does Usain Bolt Train?
  2. Sprint mechanics in world-class athletes: a new insight into the limits of human locomotion
  3. 21 Questions for JB Morin on the Topic of Speed
  4. Why is Christophe LeMaitre so Damn Fast?
  5. Sprinting Performance is Not Solely About Force Put Into the Ground
  6. Sprint Research, Biomechanics, and Practical Implications – An Interview With Matt Brughelli
  7. An Interview with Carlo Buzzichelli
  8. Simultaneous Hip Extension and Hip Flexion
  9. 4 Reasons Why Athletes Must Sprint
  10. Get More from Your Sprint Workouts
  11. Reverse Hyper Sprints: The Best Speed Exercise You’re Not Doing
  12. Heavy Sled Towing Trumps Light Sled Towing for Acceleration
  13. Glute Training and Speed Development: A Case Study
  14. October Strength Training Research Preview: Sprinting Edition
  15. Are Usain Bolt’s Sprinting Mechanics in Need of an Overhaul?
  16. Sprinting & Glutes

Sports Science Topics & Research

  1. Basic Biomechanics: Terms and Definitions
  2. Who Are the Experts?
  3. What’s All the Fuss About EMG?
  4. Should Force, Power, and RFD Outputs be Primary Considerations for Exercise Selection?
  5. Mel Siff on Directional Specificity
  6. The Contreras Files Volume I
  7. The Contreras Files Volume II
  8. The Contreras Files: Volume III
  9. How to Conduct EMG Experiments
  10. Titin and Myotilin Comin’ Through in the Stretch
  11. What You Need to Know About Rhabdomyolysis: Insights from the University of Iowa Incident
  12. November Strength & Conditioning Research Preview: High Intensity Functional Training Edition
  13. How to Make Your Rehab, Deloading, and Peaking More Effective
  14. September Research Roundup: Bench Press Edition
  15. What Does Sports Science Research Have to Say About Warming Up?
  16. Pain Science: An Interview With Pain Expert Jason Silvernail
  17. Insight for Strength Coaches: Power, Full Squats, Correlations, and Training Studies
  18. October Research Roundup: The Recovery Edition
  19. November Research Round-Up: Sleep-Edition
  20. December Research Round-Up: the HRV Edition
  21. February Research Round-Up: Supplement Edition
  22. March Research Round-Up: Muscle Fiber-Types Edition
  23. April Research Round-Up: the Rugby Edition
  24. January Research Round-Up: FMS Edition
  25. The odds of being born a superhero: An examination of the genetic limits to strength
  26. How Does Foam Rolling Work? And Why “SMR” Should be Called “SMT”
  27. December Research Round-Up: Foam Rolling Edition
  28. The Illustrated Guide to a PhD
  29. What Can a Wrench Teach You About Strength Training?
  30. February Research Preview: Leg Press Edition
  31. 5 Things I Learned About Training Through Reading Research
  32. May Research Round-Up: Bloodflow Restriction and Hypoxia Training Edition
  33. Are Cheat Reps Beneficial? A Discussion of the Evidence and Implementation
  34. December Strength & Conditioning Research Preview: High Intensity Interval Training (HIIT) for Fat Loss Edition
  35. Ignorant and Incompetent People Aren’t Aware of Their Ignorance and Incompetence
  36. June Research Round-Up: Stretching Edition
  37. July Research Round-Up: Soccer Edition
  38. August Research Round-Up: Push-Up Edition
  39. September Research Round-Up: Rest Period Edition
  40. March Research Round-Up: Pain Science Edition
  41. April Research Round-Up: Muscle Protein Synthesis Edition
  42. June Research Round-Up: Bodybuilding Edition
  43. July Research Round-Up: Fascia Edition
  44. Functional Strength Gains by Leg Pressing?
  45. July Research Round-Up: Vibration Training Edition
  46. Strength & Conditioning Research Preview: Muscle Activity Edition
  47. A Larger Muscle is a Stronger Muscle Due to Increased Strength and Leverage
  48. The Bret Contreras Podcast: Episode 4 – Real Functional Training
  49. How to Maximize Concurrent Training
  50. Can Motor Unit Recruitment Be Inferred From EMG Amplitude?
  51. Using VMO Research as a Teaching Tool for Understanding Evidence-Based Decision Making
  52. Muscles Cannot Change Size Without Changing Shape
  53. Is the Thermic Effect of Food Higher if You Are Lean?
  54. A Valgus Collapse Epiphany
  55. You Got Guru’d: Postexercise Cold Water Immersion


  1. Gluteus Maximus Research (by Chris Beardsley, reviewed by yours truly)
  2. Ten Steps to the Perfect Hip Thrust
  3. Squats Versus Hip Thrusts: Which is Better?
  4. Squats Versus Hip Thrusts Part I: EMG Activity
  5. Squats Versus Hip Thrusts Part II: The Twin Experiment
  6. Squats Versus Hip Thrusts Part III: Forcetime Data
  7. Squats Versus Hip Thrusts Part IV: Transfer to Performance
  8. One Small Step for Man; One Giant Thrust for Mankind
  9. How to Design an Optimal Glute Training Program
  10. A Multiplanar Approach is Best for Developing the Glutes
  11. Anatomy of the Perfect Hip Thrusting Station
  12. Hip Thruster 2.0
  13. Yeah, She Thrusts
  14. What Builds the Glutes Best?
  15. Bigger, Better Glutes
  16. Do More than “Just Squat”
  17. How to Train for a Bikini Competition: It’s All About Glutes!
  18. Hip Thrust & Glute Science
  19. Glute Science
  20. Serious Glute Development for Serious Lifters
  21. Proper Hip Thrust Technique: Head & Neck Position
  22. 12 Tips for Better Hip Thrusts
  23. Practical Glute Training Tips
  24. January Research Round-Up: The Glute Edition!
  25. November Research Round-Up: Gluteus Medius Edition
  26. How to Get a Better Butt: Step Up Your Knowledge
  27. Dispelling the Glute Myth
  28. Advanced Glute Training
  29. I Am the Glute Guy and Here Are My Secrets
  30. How Bodybuilders Train the Glutes
  31. 30-Day Glute Challenge
  32. The 30-Day Ultimate Better Butt Challenge
  33. The 30 Days of Thrusting Challenge
  34. 30 Days of Booty-Blasting Moves
  35. 100-Rep Back Extension Challenge
  36. All About Back Extensions
  37. All About Box Squats
  38. Growing Glutes Without Growing the Legs
  39. Fiber Type Training: The Most Effective Way to Train the Glutes
  40. Knee Valgus (Valgus Collapse), Glute Medius Strengthening, Band Hip Abduction Exercises, and Ankle Dorsiflexion Drills
  41. How do I Keep my Glutes While on Vacation? A Simple Bodyweight Glute Workout
  42. Which Type of Squat Maximizes Glute Activation?
  43. Show Me the Booty!
  44. Progress in Glute Training: It’s Not Always What You’d Expect (But It’s Still Progress)
  45. Kettlebell Swings: Go Heavier for Greater Glute and Hamstring Activation
  46. A Better Way to Teach Barbell Glute Bridges and Back Extensions
  47. A Set of Goblet Squats per Day Keeps the Doctor Away
  48. Brazilians Know Booty Best: An Interview With Nathalia Melo (Ms. Bikini Olympia Champion)
  49. The Hip Thrust Only Experiment
  50. The Jane Fonda Experiment
  51. Form Analysis Episode 1
  52. Frog Pumps: A Highly Effective Bodyweight Glute Activation Drill
  53. Kick-Ass Kim
  54. Poll Results: You Love the Hip Thrust!
  55. A Simple Test for Glute Activity
  56. Which Glute Bridge is Best?: an Amputee Case Study
  57. The Hands-Free Hip Thrust: A Simple (Yet Very Effective) Hip Thrust Teaching Tool
  58. Quadruped Leg Swings
  59. Squats and Deadlifts aren’t Panning Out the Way I Hoped
  60. How to Get the Bar Into Proper Position During Hip Thrusts
  61. How to Get the Bar Over the Thighs When Hip Thrusting
  62. The Glute Guy’s Secrets: The Art of Glute Building Part I – The First Session
  63. The Glute Guy’s Secrets: The Art of Glute Building Part II – Programming
  64. The Glute Guy’s Secrets: The Art of Glute Building Part III – Practical Solutions
  65. 10 Secrets to the Perfect Bodyweight Squat
  66. The Evolution of the Hip Thrust
  67. The Evolution of the Gluteus Maximus
  68. What’s the Best Single Leg Exercise?
  69. How to Do Band Hip Thrusts
  70. Charles Staley on Band Hip Thrusts
  71. The Standing Band Hip Thrust
  72. The Band Kneeling Hip Thrust
  73. Top Ten Hip Thrust Variations
  74. A Squat Devotee No More
  75. Who thinks CrossFit needs a Glute WoD?
  76. How to Burn the Glutes and Get a Glute Pump
  77. Pre-Party/Backstage Glute Pump
  78. Glute Burnouts
  79. Lower Body Training for the Amputee and Able-bodied Athlete Alike
  80. The Effect of Daily Glute Activation Workouts on Maximal Strength Retention
  81. The Year of the Booty: The 25 Best Booty Songs of All Time
  82. How to Hip Thrust
  83. Hip Thrusts Helped Me Deadlift 705 lbs (Over 3.5 Times Bodyweight)
  84. You Can’t Stop the Hip Thrust, and You Won’t Break Our Stride
  85. The Glute Ham Tie-In
  86. A Spectacular Glute Transformation
  87. Sasha’s Glute Transformation Story
  88. Tammy’s Terrific Transformation
  89. Strength Creates Curves
  90. Always Be Thrusting
  91. Glute Training for Men
  92. The Glutes Can Take a Beating
  93. Glute Training: Pay Attention to the Eccentric Phase for Better Results
  94. How to Fix Glute Imbalances
  95. How Do I Know if I Have a Glute Imbalance?
  96. The 2-1 Method for Fixing Glute Imbalances
  97. The Most Effective Squats for Maximizing Glute Activation and Development
  98. The Gluteus Medius – WTF?
  99. Which Variation Produces Greater Glute Activation: Barbell Hip Thrusts, American Hip Thrusts, or Band Hip Thrusts?
  100. Master The Mind-Muscle Connection To Build A Better Butt
  101. Quit Going So Darn Heavy on Hip Thrusts: Train Your Glutes, Not Your Ego
  102. 4 Myths About Female Glute Training
  103. 6 Glute Training Myths
  104. Targeting Different Gluteal Regions
  105. A Multiplanar Approach is Best for Developing the Glutes
  106. Should Women Squat if They Don’t Want Big Legs?
  107. Bret’s Booty-Blasting Protocol
  108. What Are the Best Glute Exercises?
  109. 30 Days to a Big Butt & Great Squat
  110. An Excellent Body Transformation Powered by Serious Glute Strength
  111. Band Glute Exercises for the Win: Erin McComb’s Intriguing Training Methods


  1. Are Heavy Kettlebell Swings Better than Deadlifts?
  2. Ask Bret Contreras (ABC): Why Swings Over Jump Squats and Oly Lifts?


  1. 12 Hamstring Exercises for Hardasses
  2. Fantastic Hamstring Movements
  3. Gutting the Glute Ham Raise
  4. Interview With Jurdan Mendigutxia
  5. Inner/Outer Core is B.S.! Another Interview With Jurdan
  6. Are the Hamstrings Really Primarily Fast-Twitch?
  7. October Research Round-Up: Hamstring Injury Edition
  8. How to Isolate the Quads and Hams in a Garage Gym
  9. The Nordic Ham Curl: A Staple Exercise for Athletes
  10. May Research Round-Up: Hamstring Strain Injury Prevention Edition
  11. The Best Damn Posterior Chain Exercises

Core Training

  1. Can’t Turn This
  2. To Crunch or Not to Crunch
  3. A Strong Case for the Rounded Back Deadlift
  4. Standing Rotary Training is Whole Body Training!
  5. Rotational Training
  6. Rotary Training for Badasses
  7. Ab Training for Absolute Badasses!
  8. Topic of the Week – Spinal Rotation Exercises
  9. Topic of the Week #3 – Core Training
  10. The Hollow Body Position and PPT Straight Leg Bridge
  11. Core Stability Training for the Advanced Lifter
  12. Long Lever Posterior Tilt Planks Kick the Shit Out of Traditional Planks
  13. Squats and Deadlifts Won’t Make Your Waist Blocky


  1. First Powerlifting Meet: 20 Mistakes You Don’t Want to Make
  2. 9 Best Deadlift Tips
  3. The Effect of Range of Motion and Posture on Isometric Deadlift Strength
  4. 19 Squat & Deadlift Variations
  5. 7 Squat Dilemmas Solved
  6. The Keys to Stronger Squats
  7. The Keys to Stronger Deadlifts
  8. Dynamic Effort Training: BS or Legit?
  9. Calculating Joint Moments in the Squat
  10. 3 Experts – 5 Optimal Training Programs
  11. The Best Damn Bench Press Article Period
  12. Five New Powerlifting Assistance Exercises
  13. Deadlift 5 Plates Like a Champion
  14. An Interview with Marte Elverum – A Women’s Norwegian Elite Powerlifter
  15. The Best Assistance Exercises for the Three Big Powerlifts
  16. Topic of the Week 2 – Best Squat and Deadlift Combination
  17. Topic of the Week #1: Type of Squat
  18. Traditional Squat vs Powerlifting Squat vs Box Squat
  19. Straight Bar Deadlift versus Hex Bar Deadlift
  20. Squats Before Deadlifts
  21. On “Creating Torque” by Screwing the Feet Into the Ground
  22. 8 New Exercises for a Thicker, Stronger Back
  23. 3 Things I Learned At The 2013 World Powerlifting Championships
  24. Glute Training is Good for Powerlifters
  25. Operation Get Strong and Sexy: Week 1
  26. Operation Get Strong & Sexy: Week Two
  27. Operation Get Strong & Sexy: Week Three
  28. Operation Get Strong & Sexy: Week Four
  29. Operation Get Strong & Sexy: Final Weeks of Training & Meet Results!
  30. From Wannabe to the Platform: My First Powerlifting Competition
  31. A Better Way to Cue “Knees Out” in a Squat
  32. Forward Lean in the Squat – is Knee-Dominant or Hip-Dominant Better for Moving More Weight?
  33. Grip Training for Deadlifting
  34. First Powerlifting Meet Results
  35. Second Powerlifting Meet Results
  36. Bret’s Third Powerlifting Meet: What a Crazy Day!
  37. Ronnie Coleman’s First Powerlifting Meet
  38. Reduced Load & Effort for Increased Results
  39. Why Percentages Fail Some Lifters
  40. 3 Hacks to Improve Your Bench Press
  41. Simplify Your Deadlift
  42. A Long Term Plan to Build Your Deadlift
  43. Deadlift Lockout Strength
  44. Why People Must Squat Differently
  45. How to Increase Your Bench Press
  46. How to Increase Your Squat
  47. How to Increase Your Deadlift
  48. Why Do People’s Knees Cave Inward When They Squat?
  49. Why Should I Use “Good” Form if I’m Stronger With “Bad” Form?
  50. Finding Your Ideal Squat Depth
  51. Should I do a Powerlifting Competition?
  52. 5 Smart Assistance Exercise Strategies for Powerlifting And Overall Strength Mastery
  53. The Bret Contreras Podcast Episode 1: Ideal Squat Mechanics
  54. The Bret Contreras Podcast: Episode 2 – The State of S&C Coaching and More Squat Mechanics
  55. How to Become a Metabolic Machine! An Interview With Katie Anne Rutherford
  56. All About Box Squats
  57. Switching Focus from Bikini to Powerlifting
  58. Post Powerlifting Meet Reflections
  59. When Being Anatomically Jacked Can Benefit You

Spinal Health

  1. Current Position Statement on Anterior Pelvic Tilt
  2. Don’t Be Like Donald Duck
  3. Back Pain: The Postural-Structural-Biomechanical (PSB) Model & The Bio-Psycho-Social (BPS) Model
  4. The Sacroiliac Joint Takes a Beating!
  5. The Deleterious Effects of Sitting
  6. How to Get Rid of Chronic Back Pain
  7. Weight Belts: To Wear or Not to Wear
  8. Weightroom Solutions: The Hyperextension-Prone Lifter
  9. Squat Biomechanics: Butt Wink – What is it, What Causes it, & How Can it be Improved?
  10. The Importance of Locking Out With the Glutes: Gluteal and Pelvic Biomechanics
  11. A Day With Stu McGill
  12. Three Hours of Conversation With Dr. Stu McGill
  13. Transcribed Interview With Stu McGill
  14. New Research: The Glute Max is Really Good at Stabilizing the SI Joint
  15. 5 Things You Should Do Everyday
  16. Increase Athleticism in 6 Minutes
  17. Do Sit-Ups Ruin Your Posture?
  18. Learning Proper Form in Strength Training
  19. Neural Flossing for the Strength and Conditioning Professional
  20. Degeneration? More Like “Normal Aging”

Coaching, Personal Training, Programming, & Nutrition Topics

  1. How to Be a Popular & Successful Fitness Authority
  2. Don’t Be a Slave to the Scale
  3. What to Do When an Exercise is Causing Pain or Injury
  4. How To Get Lean & Sculpted With Limited Time: Why Strength Training Trumps Cardio
  5. Flexible Dieting and Foods that Are Truly High in Protein
  6. Basic Screening & Assessment
  7. You Should Definitely Avoid This Movement
  8. Why I Lift, And Why You Should Too
  9. Trust Me, You Have the Time: Fitness Excuses Under Scrutiny
  10. Topic of the Week: What Types of Cues Should Trainers and Coaches Provide?
  11. Muscle Strengthening Doesn’t Fix Form; Motor Control Training Does
  12. 10 Stupid Things Coaches Do
  13. Evidence-Based Coaching
  14. The B & B Connection: Episode 7 – Evidence-Based Fitness
  15. How to Be Successful in the Strength & Conditioning Field
  16. The Difference Between a Bad Trainer and a Good Trainer
  17. The 50 Commandments of Commercial Gym Etiquette
  18. 120 Thoughts and Observations on Training Women
  19. Loving Your Body
  20. Interview With Rob Panariello
  21. Eight Considerations for Weight Room Training
  22. You’ll Never Squat Again: Why Physical Therapists and Doctors Should Learn Some Biomechanics
  23. Fitness is Not Religion or Politics, and there are Many Ways to Construct a Good Training Program
  24. 5 Things Every Fitness Enthusiast Can Learn From Paleo (Even If You Don’t Favor the Diet)
  25. We Are 90% Microbe and 10% Human: Can We Lose Weight by Boosting Good Bacteria With Probiotics & Prebiotics? 
  26. Genetics of the 21st Century: Microbes Affect Disease Susceptibility, Body Weight, and Ability to Build Muscle
  27. Courageous Conversations With Coaches: Anterior Pelvic Tilt With Elsbeth Vaino
  28. A Call to Action for S&C Writers: Quit Using the Term “Intensity”
  29. What’s the Biggest Problem in the S&C Industry?
  30. How to Be the Worst Personal Trainer Ever!
  31. The B & B Connection: Episode 3 – Periodization
  32. The B & B Connection: Episode 5 – Good Versus Bad Exercises
  33. If You Could Only Do One Lift…
  34. How to Graduate from a Powerlifter to a Strength Coach
  35. How to Strip the Weight Off of the Bar After Heavy Deadlifts
  36. What The Gambler Can Teach You About Strength Training
  37. A Response to the Internet Expert
  38. Threat and Performance: Central Governors
  39. Should the Rehabilitation and Strength and Conditioning Professional Abandon “Traditional” Bi-lateral Leg Exercise for Single Leg Exercise Performance?
  40. Considerations in Athletic Performance Enhancement Training: Overhead Weight Room Exercises
  41. Rehabilitation vs. Athletic Performance Enhancement Training: Are we Asking Questions that are Already Answered?
  42. Protein: The Most Important Macronutrient for Weight Loss?
  43. Do Carbohydrates Make You Fat
  44. Saturated Fat: Good or Bad?
  45. How Much Protein Do You Really Need?
  46. Why Eating Less and Exercising More Doesn’t Always Work for Long-Term Weight Loss
  47. Why You Don’t Really Need a Post-Workout Protein Shake
  48. How Being Overweight Can Make You Fatigued and Inactive
  49. Sugar: The Sweet Truth
  50. Addicted to Fatigue
  51. It’s My PR
  52. Your Own Personal World Records Are The Only Thing That Matter
  53. Learning From Case Studies
  54. Introducing The Glute Lab: Part I – The Gang & The Strength Equipment
  55. New & Improved Garage Gym
  56. The B & B Connection: Episode 8 – Functional Training
  57. “You’re All a Bunch of Pathetic Weaklings,” Says the Steroid Using Powerlifter
  58. The Unexpected Flaw of the Paleo Diet Philosophy
  59. 4 Keys to Better Gut Health and Improved Fitness
  60. The Top 3 Diet and Lifestyle Changes to Make for Better Training Results
  61. 3 Ways to Be An Insufferable Fitness Snob
  62. A Discussion With Paul Carter on Anabolic Steroids
  63. Considerations for the Rehabilitation of the Post-operative Knee: Restoring the Athlete’s Active Knee Range of Motion
  64. Why is There Hesitation With Regard to the Application of Heavy Weight Room Intensities for the Post-Rehabilitated Athlete and During an Athlete’s In-Season Training?
  65. The Overhead Shoulder Rotation Quandary
  66. Should Strength and Conditioning Professionals Attempt to Incorporate “Everything” into Their Training Program Design?
  67. Creatine: A Versatile Supplement
  68. Not Seeing Results? You Might Be Lying to Yourself
  69. The Most Dangerous Exercise of All
  70. Cardio & Appetite: Does Cardio Make You Fat?
  71. No Two Hips Are The Same: How Anatomical Variance Can Affect Your Range of Motion
  72. To Bulk and Cut or Not to Bulk and Cut
  73. The Ten Worst Types of Personal Trainers
  74. Ladies, Make Sure You Periodize (Pun Intended)
  75. Long, Lean Muscles: Oh, the Irony
  76. How to Become a Functional Movement Guru in 40 Easy Steps

Peer-Reviewed Articles (Journal Publications)

  1. To Crunch or Not to Crunch
  2. Exercise Technique: Barbell Hip Thrust
  3. Strategies for Optimal Core Training Program Design
  4. Do Single Joint Exercises Enhance Functional Fitness?
  5. Non-Uniform Changes in MRI Measurements of the Thigh Muscles Following Two Hamstring Strengthening Exercises
  6. The Biomechanics of the Push-Up: Implications for Resistance Training Programs
  7. Effect of Hand Position on EMG Activity of the Posterior Shoulder Musculature During a Horizontal Abduction Exercise
  8. Exercise Technique: The Long Lever Posterior Tilt Plank
  9. Movement Pattern Continuums – A Fundamental Component of Personal Training
  10. Are All Hip Extension Exercises Created Equal?
  11. In Response to Letter to the Editor
  12. Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations?
  13. The Muscle Pump: Potential Mechanisms and Applications for Enhancing Hypertrophic Adaptations
  14. The Increasing Role of the Hip Extensor Musculature With Heavier Compound Lower-Body Movements and More Explosive Sport Actions
  15. The Role of Kettlebells in Strength & Conditioning: A Review of the Literature
  16. Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men
  17. The Effect of Maturation on Adaptations to Strength Training and Detraining in 11-15-Year-Olds
  18. Regional Differences in Muscle Activation During Hamstrings Exercise
  19. lncreasing Role of Hips Supported by Electromyography and Musculoskeletal Modeling
  20. An Electromyographic Comparison of a Modified Version of the Plank With a Long Lever and Posterior Tilt Versus the Traditional Plank Exercise
  21. Muscle Activation During Low- Versus High-Load Resistance Training in Well-Trained Men
  22. The Functional Movement Screen: A Review
  23. Effects of Load on Good Morning Kinematics and EMG Activity
  24. Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men
  25. Biceps Brachii and Brachialis Cross-sectional Areas Are Major Determinants of Muscle Moment Arms
  26. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Activity in the Back Squat and Barbell Hip Thrust Exercises
  27. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Amplitude in the Parallel, Full, and Front Squat Variations in Resistance Trained Females
  28. A comparison of two gluteus maximus EMG maximum voluntary isometric contraction positions
  29. Acute effects of anterior thigh foam rolling on hip angle, knee angle, and rectus femoris length in the modified Thomas test
  30. An examination of the gluteal muscle activity associated with dynamic hip abduction and hip external rotation exercise: a systematic review
  31. Biomechanical implications of skeletal muscle hypertrophy and atrophy: a musculoskeletal model
  32. Greater electromyographic responses do not imply greater motor unit recruitment and ‘hypertrophic potential’ cannot be inferred
  33. A comparison of gluteus maximus, biceps femoris, and vastus lateralis EMG amplitude for the barbell, band, and American hip thrust variations
  34. A comparison of increases in volume load over 8 weeks of low- versus high-load resistance training
  35. Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection

Instructional Videos

  1. Instructional Videos