Just a quick update with my training. I’ve been a PR machine lately. Funny how PRs make the day so much more enjoyable.
Yesterday I pulled 515 x 3, then followed it up with 535 x 3!
Several days ago, I front squatted 300 x 1, then 275 x 3. Then, I hip thrusted 635 x 2 and 585 x 4.
What’s really nice about this is that I’ve lost 8 lbs since my meet and I’m still setting PRs. My benching this week was good but military presses seemed to be affected slightly by the weight drop. At any rate, I think I could have pulled 545 x 3 with the deadlift had I not done the 515 x 3 first, and I think I have a 305 lb front squat in me. Can’t wait to hit 315 one day on those! I also think I have a 650 lb hip thrust in me. I’ll probably give this a whirl next week. My sumo and conventional pulling strength flipflops; right now I’m wondering if I’m better at conventional. A front squat, deadlift, and hip thrust PR in one week? I’ll take it! read more
Over the weekend, I was talking to a fellow personal trainer who wanted to know how I became known as the expert in glute training. I thought about this for a minute and realized something important. You see, although I’d conducted numerous EMG experiments and biomechanical analyses, my popularity didn’t really take off until I started regularly posting before-and-after pictures. While EMG experiments and biomechanical analyses are cool, they don’t seem to pack as much of a punch compared to testimonials and success pictures. I suppose it all goes hand in hand.
It’s not easy to reshape the glutes, and in my opinion, most programs fall far short of the mark in terms of eliciting the optimal glute shaping stimulus. I’ve made sure that the glute training programs that I write (along with my colleague Kellie Davis) deliver the goods. This is evidenced by the numerous clients and readership who have seen incredible results from these programs. read more
Hi fitness friends!
It’s been a busy few months since we launched Hip Thruster. Since then, we’ve had a steady stream of orders coming in. Hopefully, you’ll start to see them appearing in gyms near you, if you haven’t already.
Since a lot has happened, I thought it was time to share with you some of the recent developments. Let me tell you about the new locations we can ship to around the world, the Hip Thrust Championships that were held in the UK back in December, and the new Facebook page.
Hip Thruster around the world
Initially, the Hip Thruster was only available in the US. After launching, I received many emails from people outside the US who also wanted a unit. So I worked with Chris Beardsley, who is based in the UK, to partner with Metal Rhino, a gym equipment manufacturer based in Northern Ireland. In mid-November 2013, the Hip Thruster was launched across Europe. read more
Hello fitness friends,
I have some very exciting news to share with you.
My new 2 x 4: Maximum Strength program is near completion.
I will be releasing this program on March 10th.
I can’t tell you how long and hard I’ve worked on this. In the past year and a half, I have:
- Joined the strongest gym in Arizona (Revolution Training System) to mingle and talk shop with powerlifters, strongmen, and weightlifters
- Read hundreds of journal articles on maximum strength training
- Conducted an extensive analysis of anecdotal knowledge of maximal strength training by reading and watching hundreds of articles and videos of leading experts in the fields of powerlifting, strongman, weightlifting, and general strength training
- Analyzed hours upon hours of video footage of elite strongmen, powerlifters, and weightlifters
- Analyzed every popular maximal strength training program to note similarities and differences in program design variables
- Formulated The Glute Lab to conduct numerous experiments using EMG, force plate, and video capture
- Piloted the program with experienced lifters and powerlifters
- Revamped and modified the 2 x 4 program for 18 straight months until I was finally satisfied
The program will include a ton of goodies and bonuses, including:
- The 14-week 2 x 4: Maximal Strength Training Program
- A quick-reference guide to over 140 exercises, with full descriptions, pictures, cues, and video tutorials for every single exercise
- A quick-reference guide for the 36 safest exercises, with full descriptions, pictures, cues, and video tutorials for every single exercise
- A Cues for Big Lifts document discussing the best cues for the squat, bench press, and deadlift exercises, with video links to an extensive video tutorial for each big lift
- An extensive FAQ manual
- An extensive How to Warm Up guide with pictures and video links
- A 2 x 4 Personal Records Tracker Sheet
- A Biomechanics of the Squat and Deadlift manual – teaching you how form and anatomy affects joint loading (this is the most extensive manual I’ve seen on the topic)
- A manual teaching lifters how to adapt the program for different goals and preferences
- A nutritional guide teaching caloric and macronutrient calculation with sample plans
- and more
As you can tell, I’m extremely excited about this product. In fact, I think it’s my best work to date.
Though this product has the Bret Contreras name on it, it relies heavily on the knowledge I’ve gained from my training partners and colleagues. read more