Category Archives: Random Thoughts

Random Thoughts

Greetings fitness friends! I haven’t done one of these random posts for a while, so here it goes:

1. Gluteus Maximus Science

Want to Geek out on gluteus maximus science? Click on THIS link to quench your thirst!


2. Instagram – The Real Deal

I want my people to follow my Instagram Page for several reasons.


First, because any time I come up with anything creative or unique, I post it there first.

Second, to observe how my clients gain strength and regularly set PRs. Showing up to the gym is easy. Gaining steady strength month in and month out is not. But this is a big factor in terms of what separates the poor responders from the best responders.

And third, because I post videos of real training cilps…not canned video clips with ultra-light weight. Some trainers are obsessed with good form to their clients’ detriment – nobody ever gets stronger because the trainer is afraid of heavy weight or slight degradations in form. Other trainers are obsessed with progressive overload to their clients’ detriment – everyone gets stronger but their form turns to crap and their range of motion shortens over time. The best trainers are somewhere in the middle, and they have good instincts as to how to progress. It’s important to watch how various trainers tow this line, and I like to think that I do a good job of it.

3. Last Day to Get $50 Off of Eric Cressey’s HPH

Today is the last day to get EC’s High Performance Handbook for $50 off, so click HERE if you want it.


4. The Fitness Summit – May 1-2 in KC

I hope to see some of my people attending the Fitness Summit on May 1-2 in Kansas City. I’ll be discussing program design. Click HERE for details.

5. Epic Fitness Summit – May 15-17 in UK

I also hope to see some of my people attending the Epic Fitness Summit on May 15-17 in Birmingham, England. I’ll be discussing the program design as well. Click HERE for details.

6. My Boy Cem Training IFBB Pro Francesca Lauren

Here’s my friend Cem working with the lovely Francesca Lauren. Inspiring video!

7. Yasmeen

This is my new dog. Found her roaming the streets of south Phoenix without a collar, so I took her in. Her glutes are incredibly weak at the moment, which I plan on rectifying.


8. How to Win Friends and Influence People

If you want plenty of friends and influence, you can do two things.

1. Buy the book How to Win Friends and Influence People and implement the advice, or


2. Have a badass garage gym. If you build it, they will come. Two nights this week I had around ten people over at my house working out! It’s more expensive than the book, but it requires much less effort in terms of self-improvement.


9. Strong Curves 2 Year Anniversary

My coauthor Kellie Davis posted this the other day – apparently Strong Curves is 2 years old! And the book is still kicking butt and selling well!


10. Skelly Resurrected

Some of you might be wondering why I haven’t filmed any YouTube videos with Skelly lately. It’s not because I haven’t wanted to; it’s because Skelly is deceased. Shortly after I filmed THIS video for Brandon Campbell, Skelly fell off of the reverse hyper and plummeted to her death. However, I just ordered a new Skelly, so in a couple of weeks I can resume properly educating y’all.


11. Gratitude

I don’t thank my readers and fans enough. I’m so grateful that I have a platform of people who value what I have to say. It’s given my life tremendous meaning, and I don’t take it for granted.

I love that you guys enjoy my podcast. I love that pro sports teams are buying my Hip Thrusters. I love that I’m getting lots of likes and shares on my Facebook comments and gaining tons of followers on Instagram. I love that many of you care about science and value the literature. I love that I meet people on a regular basis who tell me that I’ve positively influenced their lives and the way they train.

These are the things that keep me ticking and make all the hard work worth it!

12. Recent Facebook Ramblings

Here are my Facebook ramblings over the past month:

At the thigh-parallel position of the squat, the combined knee and hip extension torque (turning force) that your muscles (quads, glutes, adductors, hammies) must produce in order to extend the knees and hips and raise the barbell is directly related to femur length. An individual with 30% longer femurs than average will have to produce 30% more knee + hip extension torque. This doesn’t mean that there aren’t any long femured lifters out there who can squat heavy – there are indeed plenty. It just means that if you have long femurs, either by being exceptionally tall or by just having a unique body structure, you’re going to have to work harder than a normal lifter to hoist the same loads.

This is a pet peeve that applies mostly to male powerlifters, and I’ve certainly been guilty of this in the past. It seems that whenever a lifter attains a new goal and hits a particular number, his next goal immediately becomes to lift 90-100 lbs heavier within the next year. For example, a lifter will squat or deadlift 500 lbs for the first time and you’ll see him announce that he wants to hit 600 lbs by the end of the year. For a natural lifter with several years of training under his belt, this is usually pretty far-fetched. Rep calculators aren’t always right on the money, but they can be surprisingly accurate. To hit 400 lbs, you’ll need to hit 300 lbs for around 10 reps, to hit 500 lbs, you’ll need to hit 400 lbs for around 8 reps, to hit 600 lbs, you’ll need to hit 500 lbs for around 7 reps, and to hit 700 lbs, you’ll need to hit 600 lbs for around 6 reps. In my opinion, a better goal is to go for 20-30 lb jumps each year and focus on 1 or 2 exercises at a time. Some years you gain more strength than others and some years one lift will skyrocket while others will stagnate or even plummet. But if you’re consistent, you remain injury-free, and you train intelligently, you can continue to gain steady strength year in and year out.

I have an interesting anecdote to share. I’ve been trying to convince one of my clients to consume more protein for the past six months. She weighs around 120 lbs and probably consumes 30-50 grams of protein per day. She couldn’t perform the same workouts as the other ladies because she would experience nausea and excessive fatigue; I had to scale back the volume in her sessions dramatically. Two weeks ago, she finally gave in and started supplementing her diet with an additional 30 grams of whey protein. She’s still not consuming optimal protein levels (personally, I like 1 gram per pound of lean bodymass per day, but .8 would suffice), but since this time, her stamina and strength have increased dramatically and her nausea has diminished. She’s now able to complete the same workouts as the other girls, she’s now setting PR’s every session, and I expect her physique to start making rapid improvements. Make sure you’re consuming adequate protein to support your training!

Beware the fitness expert that tells you that there’s only one way to do things. For example, there are numerous ways to properly execute a squat or deadlift, and many ways to design an effective program. Exercise selection, technique, and program design should be tailored to the individual depending on goals, fitness levels, anatomy/anthropometry, preferences, injury history, and logistics. Exercise science isn’t black and white; it’s many shades of gray.

If you have a nagging injury, you must find a way to let it heal. However, this rarely requires you to avoid the gym altogether, as you can almost always train around the issue. This is why it’s so important to possess a large toolbox of exercises consisting of bodyweight, barbell, dumbbell, resistance band, kettlebell, sled, weighted vest, cable column, and machine exercises. For example, if you have a knee issue, posterior chain assistance lifts come in handy, and if you have a back issue, single leg exercises come in handy. The body has many joints, muscles, and tendons, so if one is acting up, you can still train hard and focus on the healthy body parts. Quite often, you’ll learn something useful during these “down times,” implying that the nagging injury served a useful purpose and wasn’t all for naught. Training through pain is usually a terrible idea, but training around pain leads to greater results in the long run and is a vital skill for lifelong lifters.

A number of laws define the word around us. Although the truths that govern the cosmos are perfect, our knowledge and understanding of these truths are currently sorely limited. Science is the best method that exists in allowing us to understand the cosmos. Since humans are inherently flawed in terms of bias, greed, and ignorance, our attempts at furthering science are often misleading, wrong, or inefficient. Because science is self-correcting in nature, it converges on the truth over time. In our pursuit of truth, we must constantly strive to improve the methods we rely upon to advance science.

Progressive overload is the cat’s pajamas. But you won’t increase your strength 10 lbs per week on a regular basis. This equates to 520 lbs per year. Unless you’re a beginner or on serious drugs, you probably won’t gain 10 lbs per month on any particular exercise, since this equates to 120 lbs per year. A person who can bench press 200 lbs would be benching 440 lbs in two years if this were the case, but a raw 440 lb bench press is incredibly rare and usually takes many years to produce. You also won’t increase your strength by 1 extra rep each week. This would equate to 52 additional reps in a year. If you’re an established lifter, getting an extra rep each month is usually unrealistic. For example, if you can squat 405 lbs for 8 reps, it’s highly doubtful that by the end of the year you’ll be able to squat 405 lbs for 20 reps. There are many ways to set personal records (PRs). If you vary your set and rep schemes, change up exercises and exercise variations, track strength in a variety of set/rep schemes, fluctuate your training stress and effort, and manage your expectations, you can continue to gain strength month in and month out.

I honestly don’t like being the overly judgmental fitness guy, and I can almost always find some value in an exercise. But tonight, I witnessed something spectacular in the gym and I feel compelled to relay it to y’all. A male trainer had his female client performing vertical leg presses on the smith machine while lying on a Bosu ball. So picture this. She’s lying on her back on the flat portion of the Bosu ball (dome pointed down) with her feet in contact with the smith machine bar (note that it’s a slightly slanted version, not completely vertical), feet approximately shoulder width apart. There were four 10-lb plates loaded on each side of the bar (so 80 lbs total), and her knees were caving in so much on each rep that they were making contact with one another. For the first time in my life, I considered taking out my phone and secretly recording a video, but I just couldn’t bring myself to do it. I wasn’t even mad; just amazed. Is it even possible to top this?

Some of you experience hip pain when squatting. If so, try this before your next squat session. Do 2 sets of 20 rep lateral band walks and 2 sets of 20 rep band or barbell hip thrusts. Don’t crush yourself with these, just get the glutes activating and feel a burn. Probably 10-15 powerlifters over the years have emailed me reporting that this strategy works (I didn’t come up with the methods, they did). Hell, a few guys at Revolution Training (powerlifting gym in Tempe, AZ that I train at) swear by it, and they didn’t learn it from me. I can only speculate as to how it works, I just know that it does work wonders for some people, so it’s definitely worth trying.

There are several good reasons why you shouldn’t just copy the training program of your favorite athlete or model. First, you’re probably at a different stage of development than them, and they probably followed a completely different program when they were at your experience level. For example, one of the best powerlifters in the world, Andrey Malanichev, currently only performs three exercises – the squat, bench press, and deadlift, but earlier in his training career, he included many more exercises in his training. Second, their body structure is unique and they probably have different weak links than you. Third, they might be using performance enhancing substances which can alter the program design depending on the scenario. For example, if a bikini competitor is taking small amounts of Oxandralone, an anabolic steroid with milder side effects, then this would greatly improve upon her ability to build muscle, and she probably wouldn’t train certain body parts as hard so she didn’t get too muscular for the judges’ liking. And fourth, they have different genetics than you. Case in point – one of the most popular booties in the world belongs to Jen Selter. Her lower body training consists mostly of bodyweight squats, bodyweight quadruped hip extensions, and cardio. This clearly works for her, but it would miserably fail 99.9% of the population for glute development.

In my garage gym, if you get called a beast, it’s a good thing whether you’re a man or a woman. If you get told that your glutes look huge, it’s also a good thing. You’ll overhear a lot of banter about recent squat, deadlift, bench press, and chin up PRs. And you’ll witness a lot of thrusting, because the thrust is a must!

Every single day, I hear the craziest stories about personal trainers, especially local ones. One of my clients has a boss whose trainer told him he’s only allowed to eat 4 things: whey protein shakes, eggs, bananas, and strawberries. WTF? Another client had a former trainer that made her consume only tilapia for a solid month prior to a competition (combined with 2 hours of cardio per day in addition to weight training). I know these trainers are well-intentioned, but these tactics aren’t conducive with long term success, many are flat out dangerous, and some border on being criminal. When you overhear horror stories on a regular basis involving hair falling out like crazy and instigations of Hashimoto’s thyroiditis, you start valuing and respecting the people in our industry who advocate for well-rounded, progressively graded, flexible nutritional and training plans. Kellie Davis and I did our best to educate people about this in our book Strong Curves.

Here are the top three comments that were posted yesterday on my Facebook Fitness and Instagram pages.
1. You are my booty spirit animal!!!
2. My husband looked at my butt this morning and said “I’m so glad I got you that book” (referring to Strong Curves)
3. Thanks to @bretcontreras1, I no longer have to APT in my belfies (APT refers to anterior pelvic tilt, and a belfie is a “butt selfie”)

Fun fact: In the top position of the push-up, you support 69% of your bodyweight, but in the bottom of a push-up, you support 75% of your bodyweight. With the knee push-up, these percentages are reduced to 54% and 62%, respectively.

One of the biggest problems I see in many people’s training is the failure to plan for the long haul. I see it in newbies, I see it in bikini competitors, and I see it in powerlifters. We all want immediate results. But what’s most effective in the short run is rarely congruent with what’s most effective in the long run. Examples include: running yourself into the ground with endless cardio, starving yourself and depriving your body of important nutrients, failing to periodize and fluctuate training stress, grinding out progressively heavier weight with poor technique, and ignoring pain and discomfort. Delayed gratification isn’t sexy, but it’s necessary. You’ll see much better results if you can train hard year in and year out for many decades. Be good to your body and it will pay dividends.

“Winners compare their achievements with their goals, while losers compare their achievements with those of other people.” – Nido Qubein

I want to tell y’all a story about my year spent in New Zealand in 2011. This was a very important time in my academic development as I could finally download studies with my University login, print them, and read them before I went to sleep. The only problem was, with so much to learn and so much zeal, I didn’t sleep much. I probably read around 800-1,000 studies that year – they filled 4 big boxes. The studies pertained to strength training and biomechanics, but my main areas of focus were sprinting, glutes, and hamstrings.
I remember reading two review papers on sprinting published in Sports Medicine in 2001 by a lead researcher named Angus Ross (here are the links: and I was fascinated with his work and made a long term goal to one day be as knowledgeable on the topic of sprinting as Angus. This fueled my desire so I pushed the pace.
Approximately 6 months later, I was invited to present at the SPRINZ conference (NZ’s biggest S&C conference of the year), and I was excited to find that Angus Ross (here’s his Twitter: was a fellow presenter. Ironically, as I’m in the stands watching his presentation, he shows a slide of one of his female track & field athletes hip thrusting over 400 lbs, and he’s standing over her so he can push down on the bar and overload the eccentric phase. He tells the audience that he learned of the movement from a talented strength coach out of America named Bret Contreras, not knowing that I’m in the audience. Apparently we shared mutual respect for one another.
I approached him after his presentation and introduced myself, and we walked together to the next presentation (my talk on glute training). What followed was 15 minutes of incredible conversation regarding sprinting biomechanics, interesting recent findings in the sprint literature, and gaps in the research. We were nodding in agreement, finishing each other’s sentences, and citing studies off the top of our heads. It was the highlight of my day. It dawned on me that it didn’t take me 3-5 years to reach my goal; I reached it in 6 months.
Never underestimate your ability to make shit happen when you put your mind to it!

My friend Ben Bruno and I were recently discussing an amusing aspect of personal training. We love to examine the expression on clients’ faces when we first teach them the names of exercises, especially those that incorporate the names of exotic countries or cultures. “This is called a Bulgarian split squat.” “Here is a Romanian deadlift.” “Now we’re going to perform a Nordic ham curl.” Russia is well represented – the Nordic ham curl is also referred to as the Russian Lean, the good morning is also referred to as the Russian deadlift, and then there’s the Russian twist. We also have the Cuban press, the Hungarian core blaster, the Hungarian hang clean, the Turkish get up, the Roman chair leg raise, the Swiss ball crunch, and the Hindu push-up. My only wish is that more countries were represented in S&C jargon. For example, why can’t we have a Guatemalan glute ham raise, a Mongolian Muscle-Up, or a Cambodian calf raise – especially considering that the exercises rarely originated in the countries after which they’re named?

Here’s an interesting excerpt from a brand new study with Ben Lee and Stu McGill examining the effects of isometric versus dynamic training on core stiffness:
“Some coaches argue that performing compound load bearing exercises such as squats and deadlifts are sufficient for core activation but authors contend that an isometric core regimen is superior for creating three dimensional spinal stability. While these compound exercises require substantial activation of the core musculature the stability challenge lies mainly in the sagittal plane. Many athletic tasks involve stability about the frontal and transverse planes; consider a football player who sprints five yards forward and powerfully cuts left. If lateral core stiffness is insufficient, energy leaks causing buckling at the torso compromises speed and increases known injury mechanisms of spine bending under load and knee valgus buckling. In essence, when sufficient core stiffness is lacking athlete movement becomes inefficient and manifested by performance decrements and increased injury risk.”
Here’s another excerpt:
“The results suggest that Isometric core training is superior to Dynamic training for enhancing torso stiffness. Enhanced core stiffness allows the spine the bear greater loads, and express greater distal limb athleticism. The next step would be to examine specific changes in athletic performance.”

To bridge the gap between sports science and strength coaching, sports scientists and strength coaches need to 1) form better working relationships in order to improve lines of communication, and 2) respect, appreciate, and learn more about what the other does.
In particular, sports scientists need to 1) spend more time understanding the needs, dilemmas, and concerns of the strength coach, 2) conduct research that is practically relevant, whether in the short-run or long-run, 3) communicate their research findings in a manner that is understandable to the strength coach, and 4) strive to present their findings via avenues that best reach strength coaches, which includes conferences, guest blogposts, and podcasts.
Strength coaches need to 1) spend more time understanding research methodology (and its associated pros, cons, and limitations), statistics, and research jargon, 2) improve their understanding of common sports science tools and technology, 3) form bonds with the scientists that are interested in their sport, and 4) possibly assist in the process by allowing researchers to use their athletes for experiments.

You know that miracle supplement you’re searching for? Or those magnificent superfoods? Or that magical training method or combination of methods? Or that secret exercise, technique, or program? Or that perfect amount of cardio? Or that supernatural recovery method? Guess what? You’ll likely see much better aesthetics results if you quit searching and simply nail down your diet. Consume an ideal caloric intake and macronutrient split per your goals with most of your foods coming from whole and minimally processed sources for 3 straight months and watch your physique improve dramatically. Once you’ve gotten a handle on your eating and attained sufficient leanness, then shift the focus toward your training and start experimenting to figure out the best protocol for your goals. (This advice applies to those with physique/aesthetics goals, not to sport or strength athletes)

One aspect of research that is important to understand is that studies generally focus on reporting means. You may or may not respond like the average subject. Having been involved in plenty of data collection, it is fascinating to note the inter-individual variation between subjects. For example, a certain exercise may activate a muscle way higher in one individual compared to another, or one person may respond way better to a certain intervention than another. It is highly advantageous to appreciate and stay versed in the literature, but at the end of the day, you’ll always need to experiment to find what works best for you. Research will provide you with numerous clues and tips and will improve your hunches and instincts, but trial and error will always be a critical step in determining what works best for you.

Having trained in hundreds of commercial gyms across the world over the past decade, I have noticed that the prevailing method for personal trainers teaching the squat is to immediately place every client on the smith machine and load them up with 25-45 lb plates while having them perform quarter or half squats. This might indeed provide a challenge for the clients’ quadriceps, but it doesn’t make them good at squatting. A much better method is to start clients off with goblet squats, making sure they use a full range of motion (possibly squatting to a box if the client inherently tries to short change depth), then progressing to full range barbell front and back squats once goblet squats are mastered. This strategy creates better squatters and leads to greater hip and thigh development over the long run. Full range of motion = as deep as the individual can go while keeping proper lumbopelvic positioning. Due to individual differences in hip anatomy, some lifters should only go to parallel, but I have found that the vast majority of clients can learn to descend deeper than parallel while keeping good form. Some slight valgus collapse and buttwink is acceptable depending on the individual, but in general, keep the knees out and make sure the pelvis doesn’t posteriorly tilt too much at the bottom of the squat. The following strategies can allow for greater squat depth: tinkering with stance width and foot flare, engaging the gluteals more effectively, increasing ankle dorsiflexion mobility, using a high bar position, and increasing quad strength.

Sometimes there’s seemingly no rhyme or reason to the results we see from our training and dieting. You can eat perfectly for a few weeks and see little to no progress, or you can specialize in a certain lift for a month or two and not achieve any noticeable strength gains. Other times you find that despite the fact that you’ve been slacking, your body is looking better and better and you’re consistently setting PRs. This happens because 1) human physiology is incredibly complex and unpredictable, and 2) we cannot see the changes that are occurring on a molecular level. One phase of training often paves the way for future success in a subsequent phase of training, and hormonal fluctuations likely explain some of the confounding results we see in with our diets. Don’t be deterred by “off weeks.” Progress is never linear; the body transforms in waves. Hard work and consistency ensures that the waves trend in a positive direction so that every few months, you’re leaner, stronger, and fitter.

30 Reasons Why You Should Exercise:

1. Maintain functional ability
2. Prevent osteoporosis
3. Prevent sarcopenia
4. Increase insulin sensitivity and decrease insulin resistance
5. Increase metabolic rate
6. Improve glucose metabolism
7. Decrease systolic and diastolic blood pressure and arterial stiffness
8. Decrease body fat and central adiposity
9. Improve gastrointestinal transit time
10. Reduce the risk of diabetes
11. Reduce the risk of heart disease
12. Reduce the risk of cancer
13. Reduce the risk of falls, fractures and disabilities
14. Decrease cardiovascular demands of exercise
15. Decrease triglyceride, total cholesterol, and LDL cholesterol levels
16. Increase HDL cholesterol levels
17. Increase muscle and connective tissue strength and hypertrophy
18. Increase mobility and flexibility
19. Increase joint stability
20. Improve balance and coordination
21. Improve posture
22. Increase brain/cognitive function
23. Increase confidence, self-esteem, and happiness
24. Combat depression and anxiety
25. Combat metabolic syndrome
26. Combat frailty syndrome
27. Improve function in people with cancer, dementia, osteoarthritis, fibromyalgia, post-stroke disability, lupus, asthma, diabetes, ADHD, heart disease, Alzheimer’s, autism, bipolar disorder, COPD, epilepsy, low back pain, neck pain, chronic headache, and erectile dysfunction
28. Increase strength, power, speed, and endurance
29. Prevent ACL, hamstring strain, lumbar, ankle sprain, and shoulder injuries
30. Improve quality of life and life-span

Whoever ends up reading this post…I urge you to always take your health and fitness seriously. It is human nature to not fully appreciate things until we lose them. Do not make this mistake. As a personal trainer over the past 20 years, I cannot tell you how many times I’ve heard a client say something like, “Man, I wish I never stopped working out five years ago, I was in really good shape back then.”
It is also human nature to never be satisfied with our results and to constantly compare ourselves to the crème de la crème. Trust me, I understand this tendency. But if you are currently unsatisfied with the status of your musculature, your glutes, your leanness, your strength, or your athleticism, I promise you that quitting altogether will only make matters worse. If you could somehow see into the future and observe yourself after 5 years of sedentary behavior and uncontrolled eating, you would realize that your physique, strength, and athleticism is not so bad after all.
We all suffer from setbacks in the form of minor injuries, financial struggles, work overload, familial duties, relationship problems, random catastrophes, and general life struggles. Regardless of what is going on, the barbell will always be there for you. You can always find the time and summon the energy to train hard a couple of times per week. Exercise makes your life better in numerous ways. Never stop fighting the good fight.

Random Thoughts

Hi fitness friends! I want to share some random stuff with you.

New Well Travelled Wellness Podcast

The guys at Well Travelled Wellness (Jake and Rowand) recently interviewed me. Click on the following link to listen to it.

Podcast With Bret Contreras


  • Does hip extension training improve performance?
  • The best exercises to increase glute strength
  • How important is glute training for sports?
  • The difference between USA & UK/AUS/NZ PhD Programmes
  • Flaws in the Strength and Conditioning research literature
  • How to produce increasing horizontal force
  • Applications of postactivation potentiation (PAP) research

With shout outs to speed researchers JB Morin, Matt Brughelli, and Jurdan Mendiguchia.


New T-Nation Article

A few weeks ago, I had a new article posted on T-Nation pertaining to deadlifts. I’d like for y’all to check it out. HERE are all my TNation articles by the way, and here is the new one: 9 Best Deadlift Tips


New FitnessRX for Women Online Article

A few days ago, I had a new article posted on FitnessRX for Women Online. HERE are all my articles (only 2 so far but it’ll be ongoing), and the new one is here: Do Light Weights Tone and Heavy Weights Bulk?

tone and bulk

Impromptu Deadlift Competition at Revolution Training

Last Saturday I attended a deadlift competition at Revolution Training System in Tempe, AZ. I showed up in plain street clothes and didn’t plan on competing since I had pulled 3 times last week (usually I only dl once or twice per week). But my buddies talked me into it, and I ended up pulling 570 lbs. HERE is a video of the performance on my friend Steve Kleva’s Instagram, and below is another video of the entire performance.

Here’s a pic of my first pull.


Is it the Shorts?  

This recent hip thrust video is receiving a lot of attention. Should I be wearing these shorts when I film my hip thrust videos?

Dead Squat Bar

I finally bit the bullet and ordered a dead squat bar. This bar dwarfs a standard hex bar. I bought it so I could perform maximal hex bar deadlifts (with the standard hex bar, the shorter sleeves limit how much weight you can load, especially with bumper plates), but since it’s rackable, I’ve been using it for incline presses too, and my inclines have never felt so comfortable in my entire life. It feels like dumbbells, but more stable. You can also use it for rack pulls, farmer’s walks, shrugs, Bulgarian split squats, floor presses, military presses, and bent over rows.


Recent Testimonials

I do my best to keep my TESTIMONIALS page up to date – at this point in time over 200 women have proudly displayed their bodacious booties to promote good glute training methodology. I appreciate all of you for sending me pics, tagging me on social media, and putting your backsides on display so that other ladies can be inspired to transform their bodies too. Here are some recent gems – these glutes are insane:

1 Rach Rachael

Squats and Band Hip Thrust Transfer to Leg Press and Barbell Hip Thrust

I haven’t done leg presses or barbell hip thrusts in several months. I’ve just been squatting 3-4 days per week and performing band hip thrusts twice per week. Apparently this didn’t hinder my strength as I ended up PR’ing on both lifts two nights ago when I decided to include them in my routine.

Here’s an 810 lb x 10 rep leg press:

And here’s a 585 lb x 5 hip thrust:


I posted the following message about haters the other day on my Facebook page, and apparently it struck a chord with the fitness community. It received almost 1,500 likes and over 230 shares.


What impressed me even more was the dialogue, quotes, and funny memes that my Facebook community shared. Click HERE to check it out.

Have a greet weekend my friends!


Random Thoughts

How’s it going fitness peeps? I’ve got some great articles, videos, rants, and before/after pictures for you to check out. Just keeping you in the know!


Good Articles

Here are some great recent articles to read, written by various colleagues.

Scientific Articles

Chris Beardsley

Chris has written some great scientific articles in the past month. Several months ago he focused on hypertrophy, then he moved on to strength, and now he’s examining power. Here are the last six blogposts:

  1. Resistance Training and Power
  2. Ballistics and Power
  3. Injury Rates in Strength Sports
  4. Range of Motion on Strength Gains
  5. Rest Periods on Strength Gains
  6. Training to Failure on Strength Gains

Other Scientific Articles

We’re getting fatter due to less exercise, not more calories. See HERE.

Are you tired of pseudoscience? HERE are 10 claims that the authors would like to see go away forever.

Nick Tumminello teaches you some B.S. detection strategies HERE.

Learn the science pertaining to bodybuilding contest prep HERE.

Speaking of contest prep, HERE is an image on Alan Aragon’s blog detailing their recent study on the topic.

HERE are 8 philosophical questions we’ll never solve.

The 10,000 Rule predicts only around 12% of performance? See HERE for details.

Can alternative medicine be a bad thing? Read HERE to learn one woman’s experiences.

Only 1% of scientific authors publish at least one paper per year. See HERE for more info on this. This boosts my confidence – I’ve published 7 so far this year, with 5 more in the works.

Greg Nuckols details a recent study comparing band resisted pushups versus bench press with similar EMG activity on strength gains HERE.

push up


Personal Trainer Quarterly

NSCA members, in case you didn’t see the latest issue of Personal Trainer Quarterly (PTQ), HERE is the link. We’ve had some great feedback on this issue. If you’re interested in submitting an article to PTQ, please submit to Matthew Sandstead at this address: – make sure you read the author guidelines HERE.

NSCA Response to Lawsuit

In case you haven’t seen it, HERE is the NSCA’s response to the CrossFit lawsuit. To be honest, I was disappointed when I saw the lawsuit – both with the phrasing (they accused NSCA and ACSM of being jealous???) and with the fact that they sued the journal. If CrossFit felt that the authors/researchers had a hidden agenda, then I can understand going after them. But you don’t go after the journal, especially considering that JSCR has published pro-CrossFit articles, their articles are balanced, and their publishing process is very fair. If CrossFit wanted to publish quality research investigating their methods, they too could submit to JSCR and get the articles accepted and injected into the body of literature. In this case, I’m sure they would value the NSCA, just as many of the evidence-based strength and conditioning community members do. I wish that CrossFit could see the NSCA as an ally and not as an enemy. The way I see it, the journal is not at fault; the onus is on the researchers.

New Hamstring Paper in JSCR

Brad Schoenfeld and I recently published an article HERE on hamstring EMG activation during stiff legged deadlifts versus lying leg curls. Our hypothesis was that the SLDL would activate more upper hammy and the lying leg curl would activate more lower hammy, but what we found was that both exercises elicited similar levels of upper hammy, but the lying leg curl activated greater lower hammy.


Female Training Articles

I’m pleased that many great strength training articles pertaining to women have emerged in the past several months.

For example, on T-Nation alone, HERE is my latest article on glute training for women, HERE is an article by TC Luoma on common training mistakes for women, and HERE is an article by Dani Shugart on breast implant considerations for lifters.

HERE is a very important and fascinating anecdote on how intensive/obsessive yoga can absolutely wreak havoc on your body. Yoga instructors – if you intentionally instruct people to avoid using their glutes, it can destroy their bodies over time.

Speaking of glutes, make sure you keep them in shape. A recent trend HERE shows how women are flipping up their dresses to show off their assets during wedding pictures.

But make sure you don’t hip thrust too blatantly in public, as THIS woman got arrested for her lewd conduct.

Last, but not least, HERE is an awesome glute transformation posted on Rob King’s blog.

Megan glute

Other Articles

Is there any skill required in manual therapy? Adam Meakins shares his intriguing thoughts HERE.

HERE is a recent T-Nation article about the sport of bodybuilding and how it should be judged – it’s not a beauty pageant!

HERE is a good article by Eric Bach on the front squat.

Mike Mahler and Sincere Hogan invited me to appear on their Live Life Aggressively podcast HERE; they gave me a great interview.

Armi Legge from Evidence Mag recently interviewed me HERE for his podcast; we discussed best glute exercises.

THIS was a rather chilling article about Lance Armstrong, addressing the aftermath of the scandal.

Bryan Krahn wrote a kickass article for Elitefts HERE on the price of the platform. I’m a champion of the raw/natty movement as I these guys have more fun with powerlifting and don’t get so demolished by it.

HERE is a new glute ham roller from Sorinex; I own one and it’s a great hamstring training tool. Stronger lifters can do them against band resistance for a pronounced training effect.

HERE‘s a cool article on All Things Gym on Klokov’s assistance lifts.

HERE is a nifty article on training considerations and program design by Charles Staley.

THIS is some seriously badass stuff on Spot Me Bro – African beasts getting jacked with what most would consider inferior training and nutrition environments. If there’s a will, there’s a way.


Good Videos

Here are some great recent (and not-so-recent) videos to watch.

Rocky IV Training Montage

Whenever I watch these, I’m amazed at the competency of those involved in the production. This is almost 30 years old! They use biomechanically similar means to illustrate Rocky’s old school regimen versus Drago’s new school regimen – it’s just brilliant. Some of this would be innovative even by today’s standards! Here are two videos:

Here is one scary-ass strongman video. Atlas stone dropped. Don’t watch if you’re squeamish.

Below is Coco doing a booty workout on a new surf-board machine. Looks very cool!

Here is Kellie Davis showing off a unique way to do band hip thrusts out of a power rack. One of our Get Glutes members figured this out.

What type of fitness chick are you? This is freakin’ hilarious – it’s from the same guy who filmed the “Do you even lift” video I posted a while back.

Here’s a way to do standing hip thrusts with a cable column:

Here’s a video of Pete Rubish’s deadlift training. Pete is one of my favorite powerlifters.

Jonnie Candito provides a great discussion here on how to mentally overcome a bad workout:

Below is India Paulino’s glute workout. Though I disagree with some of her explanations and would like to tinker her form a bit on some of the movements, I love her well-rounded workouts and her amazing attitude.

I didn’t even know that Weird Al was still around, but this video is hilarious. It’s on “word crimes” and is a spoof on “blurred lines” by Robin Thicke.

Facebook Rants

Here are my Facebook rants over the past few weeks:

The mental transformations that take place when adhering to a fitness regimen typically parallel the physical transformations. You’ll notice a dramatic difference in the way people carry themselves when they take control of their health and physique. They can go from Negative Nancy to Positive Polly in a matter of weeks. I see clients booming with self-confidence and zeal, and you’d never know that several months back they were overly withdrawn and self-conscious. Being proactive about health & fitness breeds success in other areas of life, including careers and relationships. There is no doubt that strength training affects the mind, body, and spirit. If you’re a fitness professional, be very proud, as you’re in the business of bettering lives and empowering people. 

What an amazing night. I’m staying at the Paris in Vegas, along with all the 2014 NSCA National Conference attendees. I went down to grab some snacks, and suddenly I kept getting stopped by one person after another to chat and take pictures. I ended up talking to various trainers and lifters for 2 straight hours – each of them telling me how my training methods have changed their lives. One used hip thrusts for rehab after lumbar surgery, one cured her chronic hip pain with hip thrusts, one guy knew my methods like the back of his hand and considers himself the “glute guy” in Florida (he’s training tons of women and figured out a very unique way to do band hip thrusts), one woman finally grew her glutes (which were the bane of her existence) and will be competing in figure in September, and one powerlifter informed me that his deadlift lockout strength has skyrocketed since implementing my methods. Ladies and gentlemen, the glute gospel is spreading!

I have a confession to make; I have a pet-peeve. Our industry loves to note the disparity between “working out” or “lifting” and “training.” Apparently, according to many experts in our field, “working out” or “lifting” implies that you’re aimlessly wandering around the gym with no goal in mind just to squeeze in a session, while “training” infers that you’re attacking the gym with purpose, a plan, and the goal of getting better over time. You might feel that this is all well and good, but I’d argue that it’s a semantically-driven ploy designed to make some lifters feel superior about their intentions. I’ve noticed no correlation between how lifters define their workouts and results. Genetics, effort, wisdom, and consistency determine your rate of progress, not terminology. Now please excuse me while I go lift.


Glute Training Feedback

Below is some glute training feedback from around the web. I sincerely appreciate all of you women and men who take the time to write me, tag me (or Get Glutes, or Strong Curves, or hip thrusts), and post pictures. It makes it all worth it! My apologies if I left anyone out; I’ve had trouble keeping up lately.

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Random Thoughts

How’s it going fitness peeps? I’ve got some great articles, videos, rants, and before/after pictures for you to check out. Just keeping you in the know!

Arnold Dancing

Quick Announcement

I have a surprise announcement. My fiancee Diana and I just bought a house in Phoenix! Here are some pics below.


It’s one block away from my twin brother Joel and his wife Angie. It has a 4-car garage, which I’ve obviously converted into a gym/lab. As soon as I’m finished setting it up, I’ll film a video of the new lab. It’s going to kick some serious ass. I absolutely hate moving, but I love this new place. Needless to say, I’ve been very busy, which explains my absence on social media lately and my reliance on guest articles. I’ll be back to full speed very soon though.

Good Articles

Here are some great recent articles to read, written by various colleagues.

One of the Best Scientific Articles About Life I’ve Ever Read: The Fermi-Paradox

Do any of you wonder like I do about other life forms out there in the Universe? With so many stars and so many galaxies, why haven’t we been contacted yet by “aliens”? I stumbled across THIS article on The Fermi-Paradox yesterday, and I found it to be absolutely fascinating.


Coregasms: Potential Mechanisms

My friend Dean Somerset and I are trying to get to the bottom of the biomechanical/physiological mechanisms behind exercise-induced orgasms (coregasms). Click HERE to complete a quick survey about them.


Exercise Science: What is it Good For? 

In THIS article, Greg Nuckols does a great job of discussing the importance of Exercise Science.

New Study on Protein Overfeeding

In THIS article, Brad Schoenfeld critically analyzes a new study on protein overfeeding.

7 Principles of Exercise Selection

HERE, Menno Henselmens lists his 7 principles of exercise selection.

Should You Externally or Internally Rotate Your Shoulders at the Top of a Snatch? 

I was always taught to externally-rotate, but the Chinese weightlifters and also Klokov feel that you should internally-rotate. Very interesting discussion! Click HERE and HERE to read different perspectives on this issue.


Sprinting: Hamstrings in the Air and Glutes on the Ground

Some of you may recall that in THIS blogpost, I reasoned that hamstrings are more critical in the air for hip extension torque, whereas glutes are more important when on the ground. I recently stumbled upon THIS study which lends further support. Here’s a quote from the abstract:

Hamstrings load was found to be greatest during terminal swing for sprinting. The hamstrings contributed the majority of the terminal swing hip extension and knee flexion torques, whilst gluteus maximus contributed most of the stance phase hip extension torque. Gastrocnemius contributed little to the terminal swing knee flexion torque. Peak hamstrings force was also substantially greater during terminal swing compared to stance for sprinting, but not for walking and jogging.


What You Can Do About Those Puny Arms of Yours

HERE Lou Schuler wrote a great article about genetics and arm training. I’m grateful that Lou reached out to me for this one.

9 Essential Strength Benchmarks for Women

HERE Patrick Striet wrote a nifty article on strength benchmarks for women. I’m appreciative that Patrick requested my input.

Interview With Kiefer 

Kiefer recently interviewed me on his Body IO FM podcast and we had an excellent time. Click HERE to listen to it.


List of Inventors Killed by Their Own Inventions

I recently stumbled upon THIS Wikipedia article. If I’m ever found dead in my garage, stapled to my Hip Thruster apparatus from overexertion, please make sure I’m added to the list.

Hip Thrust

Interview With Eric Helms

HERE is a great interview with natural bodybuilder and researcher Eric Helms.

Why You Should Hip Thrust: The Awesome Exercise That, For Some Reason, Nobody Does

THIS article by James Fell was very well-received. He did a great job on this! Thanks to James for reaching out to me for insight.

Expert Tips for Healthy Travel

In THIS article, several fitness experts (including myself) chime in to provide you with tips for healthy traveling. Thanks to Will Owen for requesting my input.

5 Steps for Dealing With Anterior Pelvic Tilt

HERE is a great article by Eirik Garnas on training for reducing APT.


3 Things Entrepreneurs Already Know About Fitness Even if They’ve Never Done a Single Workout

HERE is an interesting article by Charles Staley. Charles is a fabulous writer.

New Strength & Hypertrophy Info from Chris Beardsley

HERE is a free eBook from Chris on strength development research, and HERE is a free video on hypertrophy development research.


30 Day Napping Challenge: Do You Have What it Takes? 

This made me LOL. I don’t know who made it, but well done!


Good Videos

Here are some great recent videos to watch.

My Guru is Better than Yours

This dude recorded this video 2 years ago, but it’s still hilarious.

Dogma is Dead

Here’s Layne Norton talking science.

How to Squat With Team Lilliebridge

The Lilliebridges are legendary in the powerlifting community but I’ve never heard them speak before. Papa Lilliebridge is very knowledgeable and respectful. Good stuff!

905 lb Deadlift

Here’s Christopher Spegal busting out a 905 lb deadlift.

Kim Valentine Powerlifting Training

Here is 97-lb Kim doing 280 lb squats, 320 lb deadlifts, and 160 lb bench presses.

Facebook Rants

Here are my Facebook rants over the past few weeks:

I lifted at a commercial gym today, and while I love much of the equipment, training glutes is never the same as it is at The Glute Lab. There wasn’t a convenient place to hip thrust, there were no bar pads for bb glute bridges, there were no bands for band hip thrusts, there were no heavy kettlebells, and the back extension machine was crummy and wasn’t conducive for tall guys. I did my front squats and rack pulls which are great, and I could have done some db walking lunges and American deadlifts, but I never feel like I train my glutes thoroughly unless I add in barbell or band hip thrusts, or weighted back extensions. Single leg hip thrusts are okay, but just not the same. I tried cable pull-throughs, but I find them far inferior to hip thrusts. I wish all of you had your own glute lab – building glutes is much easier this way! #GluteGuyProblems 

Glute Training Feedback

Below is some glute training feedback from around the web. I sincerely appreciate all of you women and men who take the time to write me, tag me, and post pictures. It makes it all worth it!



Hey Bret, here’s yet ANOTHER booty testimonial! I have ALWAYS had a flat ass, and was never really “proud” of it. After a few years of heavy glute bridges, hip thrusts and GHRs, my toosh is a different breed!! Another girl mentioned this as well, but now I feel comfortable being at a lower weight (117lbs) AND a higher weight (126lbs) because either way my new curves compliment me. Thanks again for all you do, and as a trainer myself, I have ALL my clients doing some sort of glute variation, male or female! Thanks again!! – Jess

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Any here is my progress. The first pic is before even lifting but i have progressed (slowly) since the last time i reached you. Hope you keep helping women, as I know you will! – Barbara


Hello! I just want to thank you for all the great info/articles/wisdom you share with us. I’ve always struggled with gaining muscle, especially in the gluteal area. I’ve always been weak. Well, following people like you, the Strength Guys, Layne Norton, to name a few, have encouraged me to keep strength training and training smarter!

About 6 months ago, I finally saw an MD for my chronic low back and hip pain. Both he and my chiropractor told me to discontinue squats and deads, which brought me to tears (I know: baby!). I have decreased disc spaces at L-4/L-5 and L/5/S-1 and lumbar scoliosis. So, I backed off for a while, tweaked my form, began again with LIGHTER weights, and taking it slow. I’ve added Bulgarian Splits, hip thrusts, and glute bridges to the routine, and I’m getting stronger, with less lower leg pain/tingling. So- thank you for your encouragement, even though you have no clue who I am! Sincerely, Samantha

Hi, I wasn’t sure if I should upload my transformation for obvious reasons, but I wanted to show all of you especially slim girls that you can build nice glutes, even if you have got flat bum. The first pic was taken in March 2013, I was doing different program at that point (I was 4 weeks into doing it and then I took photo). The second one was taken in September 2013. I was working out only my legs and glutes 3- 4 times a week at home using only dumbbells (no cardio). From November 2013 to April 2014 I got really busy and worked out only once or twice per week. In April I started adding hip thrusts and bridges with dumbbells after reading the book SC. The dumbbells were only 5kg each but it made a difference looking at third pic that was taken in May 2014. I’m going to join the gym soon and looking forward to see even better results using heavier weights. – Iwona


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I just wanted to touch base and thank you for all of your glute research!!! I implemented every single aspect from your books and my glutes will now hit the bikini stage 4.5 inches larger, and my legs 2 inches smaller, with my waist sitting somewhere around 24-25. I am sending you a picture, please pardon the torn up gym floor (posing in heels in that space). It isn’t glamorous but the sweat and results go hand and hand! Hip Thruster Fan for Life!! I can’t wait to add heels to the equation! POWW!!! Cheers, Gina

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G’day Bret, Just wanted to contact you to let u know I have been working on my gluteus for months and months, a few weeks ago ( 3 to b exact ) I discovered and started working on your list of lower body progressions and believe I have had more progression with glute strength and activation within the 3 weeks compared to the previous many months
Thanks so much for the info :-) Vickie


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