Category Archives: Random Thoughts

Random Thoughts

I have some great stuff for you today!!! A huge sale on Get Glutes, some great reads and videos for the week, and some great feedback on glute training.

Get Glutes Sale: One Payment of $120 for a Lifetime Membership

Yes, you read that correctly. If you sign up between today and Saturday, we are offering a huge sale on Get Glutes. Normal cost is $20/month, so for the price of 6 months of service, you get a lifetime membership.

logo

Here’s a quick-fire summary of what you get:

New Workout Programs: Each Month you receive 6 new workouts to help strengthen, shape, and mold *your* best body.

Detailed Exercise Videos: Each workout comes with detailed workout video instructions by your coaches.

Access to Coaches: Bret, Kellie and my good-self are on hand to answer questions and critique form – we are never far away.

Supportive Community: Join a friendly, supportive community working through the same exercise program. Ask questions, track your workouts, and share your progress in our private online community.

Click HERE to take advantage of our sale. If you’re a current member, make sure to check your email for instructions if you’d like to take advantage of the sale.

The ladies at Get Glutes came up with something funny that I wanted to share: a warning label for Get Glutes!

GG Warning Label

After several months of consistent training ladies will have the strong curves and gorgeous glutes they have been desiring. Some side effects are possible and should be considered prior to starting this program:

  1. Your favorite clothes may no longer fit. Shirts will become tight across the chest and lats and your pants will become tight in the booty and legs with a waist that gaps in the back (a little peek-a-boo area to view those gorgeous glutes)
  2. Clothes shopping will be mandatory to fix the above “problem”
  3. You will need to become very good friends with a tailor so that he may take in the waist of the newly purchased shirts and pants
  4. You will need to be in a sitting position while having any serious conversation with your significant other; otherwise, you will find he has a very short attention span and you will hear yourself repeating, “Could you please look at my eyes while we are talking?” The smarter man may reply with, “Honey, I’m just checking out your strong curves” (he’s giving you credit for your hard work) instead of “hmmm, did you say something?”. 
  5. You may start to wonder if there is a magnetic force field hovering between your newly gained “assets” and your significant other’s hands and eyes. Baggy clothes may help with this but it is not a guarantee.
  6. You may start to wonder if there is a magnetic force field hovering between your newly gained “assets” and your own hands and eyes. Lol!! 
  7. You may exhibit signs of the strained neck syndrome from constantly looking over your shoulder to view the assets
  8. You may start to *constantly* check out your pumped up, bootylicious backside in any mirror or window you pass… feeling quite vain but it’s true 
  9. You will no longer be able to wear boy-short panties and have to opt only for thongs, as your booty will not fit into boy shorts anymore.
  10. Wearing spandex in commercial gyms should be cautioned against. Extreme gawking, drooling, and the uttering of inane comments will be experienced by those in your presence and will interfere with the bootylicious workouts. Proceed with caution.
  11. You will become obsessed with ‘activating your glutes’ at all times and may find yourself doing so during the most inopportune times… like the grocery checkout line. 
  12. You will become obsessed with the word glutes and find yourself using more than you do your own name. You will begin using the word glutes in place of common words like coffee, dog, and bicycle. “I really need my glutes in the morning or I can’t function.” “I’m going to take my glutes out for a walk. Be back later.” “I think I’ll just take my glutes rather than driving to the store. Need me to pick up more glutes while I’m there?”
  13. You will no longer want to shop for clothing, just bikinis-in fact with new and improved glutes you will think that you should always be wearing your bikini!

5 Favorite Books for Strength Coaches

I was recently asked what my five favorite books for strength coaches are. Here was my answer:

1. Supertraining

This classic by Mel Siff and Yuri Verkoshansky is a must-have for any serious sports scientist. I had to read through it three times in order to truly understand much of it, and even now I’ll pick it up and glance through it and learn a thing or two.

supertraining

2. The Science and Practice of Strength Training

This classic from Vladimir Zatsiorsky is a shorter and easier-to-read book on strength and conditioning that should be read prior to Supertraining as it will provide a good foundation of S&C knowledge.

the science and practice of strength training

3. The Charlie Francis Training System

Charlie Francis was a highly influential track & field coach who popularized new methods, exercises, and systems and benefited the sprinting field greatly. This book is especially valuable because Charlie includes actual training logs of his athletes.

the charlie francis training system

4. The Fountainhead

Written in 1943, this book was Ayn Rand’s first major success. I read this in my early 20’s and it helped me realize that if you follow your passion and do things for the right reason, success is bound to follow.

fountainhead

5. How to Win Friends and Influence People

This book was written in 1936 by Dale Carnegie, and all of the advice contained within is still highly applicable in today’s changing world. It contains simple but oft-ignored tips such as looking people in the eye, shaking their hand firmly, and talking to them about what they like to talk about, in addition to interesting stories and anecdotes.

how to win friends and influence people

Good Stuff from Around the Web…

Articles

  1. HERE are slides from a symposium pertaining to exercise and its effect on the autonomic nervous system
  2. HERE Chris Beardsley gives an excellent talk on hip extension torque as it pertains to squats, deadlifts, lunges, sprints, and vertical jumps.
  3. In THIS Jeremy Loenneke interview, he provided a quote from Dr. Sam Harris that I instantly loved pertaining to science, evidence, logic, and humans: “If someone doesn’t value evidence, what evidence are you going to provide that proves they should value evidence. If someone doesn’t value logic, what logical argument would you invoke to prove they should value logic?”
  4. HERE is a good article for prospective strength coaches to read, written by Todd Hamer.
  5. You have to see THIS! A female Russian powerlifter named Yulia Vins with the face of a porcelain doll. 

Yulia Vins

Videos

Insanely strong deadlifts!

Max Misch (used to go by the nickname Diesel Weasel) pulls 555 x 2 at 165 lbs bodyweight. Two years ago I wrote a blogpost HERE talkin’ all sorts of smack about this guy, but he stuck with things, improved upon his form, and is now very strong (wants to hit 605 lbs in his next meet). Congrats Max!

http://www.youtube.com/watch?v=wwhWfTOnZpQ

Watch Olympic Weightlifting coach John Broz work his way up to 200 kg squats in 2 weeks following knee surgery. He attributes this to “PMA,” or positive mental attitude! I’m not suggesting that folks should always rush the recovery process following surgery, but this just shows that John walks the walk!

In this one-minute video, Richard Feynman discusses how we would look for a new law. “If it disagrees with experiments, it’s wrong!”

Check out this badass sumo wrestler kicking the asses of much larger opponents!

No big deal, just Dmitry Klokov  squatting 240 kgs x 10 reps!

Barbell hip thrust gone wrong. Step it up Bodybuilding.com! Hold onto the bar and don’t rise up onto the toes.

More Positive Feedback on Glute Training!

After my horrible back episode in May 2010 (when I was laid up for an entire week – could not eat, could not walk, could not sit), once I was out of acute pain, I decided enough was enough. I weighed 129 pounds the beginning of June 2010. On my 5’7 1/2 inch frame, it was not a good look. I was weak. Worst of all, I realized after looking at a picture of myself taken a week after my back episode that I had also had no ass…..which was probably why I had so much trouble with my back in the first place. ;(

I got back in the gym and I started to train. Not workout. Train. I started Rippetoe’s Starting Strength program. I learned how to squat, deadlift, press and bench. I also started doing barbell glute bridges and hip thrusts thanks to Bret. I did chin ups, push ups….but the staples of my program were the squat, deadlift, bench, press and glute bridge/hip thrust. Three years later, they are still the meat and potatoes of my programming….along with single leg hip thrusts, clams, glute marches, x-band walks, kettlebell swings, goblet squats….all things glutes. 

As you can see in the pictures from left to right, I started with nothing…..and now I definitely have something!

It continues to be a work in progress. Thanks Bret!!! – Emily

Emily

I took your advice, avoided the Good Mornings, and took each exercise very slowly and carefully to see whether the back would twinge much. As a substitute, I did glute bridges — but I did them very light and with the feet on the ground. Something amazing happened: My glutes fired so much that after 15 x 3 with just 65lbs my glutes were aching. In trying to avoid back pain, I inadvertently tightened up my form. SO EXCITING!!  I walked away from that exercise thinking, “These pants must be ready to split, because my booty just outgrew them with a few bridges!”  – Lucy

Bret, you get this all day every day but I thought i should tell you that your work has helped me tremendously. I am not gifted in the gluteal area and I have always had thin legs. I put on a bikini today (it’s winter in Australia at the moment) and I was really impressed! I have been hip thrusting (working up to PB of 130kg for 3 reps) Glute Bridging (100kg for 3 sets of 10) for a few months and by god – I have a nice ass! my quads and hammies are coming along very nicely also. I need more work of course but WOW! Is that really my body? I also employ heavy sumo, RDL’s and conventional deadlifts and full ROM squats. I was squatting for a few months before I took up the HT’s but my progress really skyrocketed when I started doing heavy HT’s. I have just found myself a coach and am looking at becoming an amateur physique competitor. THANKS!! – Connie

Hi Bret, I have a story for you! My friend, Denise (who is also a follower of yours), and I have been following your Strong Curves program and love it!  Although still a work in progress, I was at a wedding this weekend and a friend of mine had taken a picture with the caption: “great ass! Where’d THAT come from??” I’m very proud to say that your program has done two things for me…

1. Made me over analyze the gluteal prowess of everyone I encounter…
…and
2. Given me a whole new appreciation for a strong, round, fantastic butt!

Thanks for your knowledge, being the instigator of such a comment, and help so far! 

Cristina, Great Ass in Training

Christina

I’m ruined. You’ve turned me into a glute snob. I shake my head @ weak glutes everywhere. They are everywhere! #strongcurves – Tanis

Went for a bike ride tonight and felt my glutes becoming reality sore! I have never felt my glutes activate during a bike ride before. Had to quit shortly after 5.5 miles because they were really starting to burn! Lol – it was great! Will finish up my fourth week of get glutes tomorrow. It amazing how often I’m feeling my glutes activate during activities where I never noticed them before. – Teresa

I’m stronger than ever…..I get an awesome pump every workout and my gym pals are commenting on the new fullness in my glutes.  Yay! – Traci

Random Thoughts

Hi fitness friends! I have 13 different things to share with you today (including links to four different podcast interviews with yours truly), some inspiring stories and links to great articles.

Illinois Grandmother Sets Powerlifting Record

Personal trainers: Give yourself a huge pat on the back. You are in perhaps the best position to affect positive changes in people’s lives. THIS is one such amazing story about a 73-year old grandmother who recently set a deadlift record. You gotta watch the short video embedded in the article – such a heartwarming message.

sandra-foli

Booty Call: Interview with Bret Contreras

Krista Scott-Dixon of Stumptuous.com interviewed me a while back and asked me some excellent questions. HERE is the 60-min interview in case you want to download or listen to it. Krista has been around for a long time and is incredibly wise. Props to her for conducting a great interview.

Krista

Krista

Thoughts on Muscle Hypertrophy with Bret Contreras

JC Dean and Rog Law of   also interviewed me a while back and we had some most excellent conversation. HERE is the 60-min interview in case you want to download or listen to it. Rog and JC are hilarious! I think you’ll enjoy it.

JC, Alagon, and Roglaw

JC, Alagon, and Roglaw

Glute Science And Research With Bret Contreras

Scott Iardella recently interviewed me and we discussed glute science and research HERE. Scott kicked butt here and gave me a great interview. This is not to be confused with the interview from Armi Legge last week HERE where we also discussed glute science and training.

Scott

Scott

Why Clean Eating is a Myth

Congrats to Armi Legge for putting together this awesome article. I can see in the comments section that most people just don’t understand research and confused the point of the article. The article has 26K Facebook likes in two days so it’s good to see that many folks “get it.” Get to know Armi – he’s an up and comer in the field of nutrition & fitness and puts out some great material. Click HERE to read the article.

Armi

Armi

The Complexity of Biomechanics

Todd Hargrove wrote a great article HERE pertaining to the complexities of biomechanics and how it relates to other topics including physical therapy.

Todd

Is Criticism Helpful? 

Adam Bornstein wrote a thoughtful article HERE on criticism. If you’re going to comment, be proactive, respectful, and actionable.

Adam

Adam

SaveYourself.CA

Paul Ingraham has an excellent website filled with quality information. Click HERE to see the free articles available on his site. I wish that more physical therapists and massage therapists possessed the type of rigor and appreciation of science that Paul does.

paul-1-xl

Starve Mode

Leigh Peele has just released a product called Starve Mode (not an affiliate link) that some of my readers would likely enjoy.

Leigh

Leigh

David Hoff’s 1,210 Squat

Here is a recent video of a squat that has royally pissed off a lot of powerlifters and added fuel to the debate between raw and geared lifting and various federations.

This is the deepest part of his squat:

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No disrespect intended for Mr. Hoff. I’m sure that if I wore all the powerlifting gear in the world and loaded up on all the anabolic steroids I could find, I would never even approach this guy’s level of strength. Putting 1,000 lbs on your back requires serious juevos – no way around it. However, this ain’t a legit squat! Step it up refs!

Results Inc.

If you’re in the Manchester area in UK, consider training at Results Inc.!

The Dude who Made Humping a Barbell Popular All Over the World 

I just got back from a 7-day Hawaii vacation. While I was there, I trained at a World Gym in Oahu. A powerlifter who reads my blog noticed me and introduced me to his lifting partner as “the dude who made humping a barbell popular all over the world” haha!

I took this picture! :)

I took this picture! :)

More Testimonials from Fans

Ecstatic today — it’s gotten cooler out (gotta love Canadian weather  ) so I have worn jeans for the first time in about 3 months. WOWZERS my ass is awesome  The difference from before is amazing. The legs are tighter, waist is a ton looser, and the booty is alllll filled out  😀   I LOVE GET GLUTES. – Kristen

Thanks Bret! Nice, I have performed American deadlifts (ADLs) the last 4 weeks and can actually see a different in both physique and strength People have always told me that heavy load is necessary to get maximum out of the glutes, but when I perform with lower weights and higher volume, damn that works! – Chris

Here’s an instagram picture testimonial from Zoe:

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I’ve learned more in the last 5 months with Get Glutes than I had in the last 5 years.  I appreciate you taking the time to be so thorough. 

At the end of January I decided to check out a blog by the Cookie Monster, a figure competitor turned powerlifter. Her post was on glute activation and she had a video of Bret Contreras.  I’d never heard of glute activation or you or the hip thrust, but  I watched the video, thought about it briefly, and moved on. Over the next couple of weeks I kept coming back to her post and reading it and watching the video over and over.  I started reading all of your sciencey articles.  I like to research things to death before buying into the ideas so I was reading your articles and watching your videos constantly.  The Bret Contreras e-stalking had begun. I had seen the Get-Glutes link on your page but hello, there wasn’t any information on it!!!!  I then bought your eBook and started reading it.  I was probably 25 pages into it and kept thinking that I really wanted to do this.  I mean REALLY wanted to train like this so I stopped reading, got on the web and became a member of Get Glutes even though there was still NOTHING on the site to tell me what I was buying into besides 6 workouts from 3 coaches!  Woohoo!!!!  I was on my way!  

My kiddo had surgery about this time (mid-February) so I was stuck at home without any equipment but I could do glute activation drills and BW hip thrusts and bridges.  I thought I was going to die.  I would do 20 reps and the burn so was intense I couldn’t do any more.  I would then get up from the floor and go directly to the computer to watch Kellie rep out well over 300 pounds.  At this point I thought I would never be able to add weight much less see 300 pounds!  I could barely do 20 reps w/ BW!  I was completely in awe of Kellie (still am actually).  I kept working on it during the 2 weeks I was home with my kiddo then I officially started GG on March 1.   By this time my glutes were used to being activated, the burn had gone away, and I could add weight to the bar.  And add it quickly is what I did!

Here are my numbers from that point on:

02/16   Bodyweight hip thrust and glute bridge x20 reps (It was so HARD!!!)

03/01   Started Month 1 of Get Glutes

Barbell Hip Thrust

04/ 15   6 weeks 225×5

08/01   21 weeks 95×50 w/o rest 

08/13   23 weeks 275×10 (2.5 times bw), 295×5, 305×5; 225×20 (last two sucked though so x18 really) All PRs in one workout

08/20   24 weeks 315×5 (15 pounds shy of doing 3x’s BW)

Conventional Deadlift

145 x3 (never deadlifted before)

45 Degree Hyper/Back Extension

April-   BW (like the bw hip thrusts, once I caught on then the burn went away and I could really up weight)

08/16  60×10, 70×10, 80×10, 90×6, 90×5 (went a little overboard that day)

Reverse Lunge

03/04 40#   BARBELL x8x3

08/11   40# DUMBBELLS 8×3 (80 lbs total)

One Arm Rows

Started   25×8

08/14    45x8x3

I’m 42, 5’3″, started at 114 lbs (lost 4 pounds in the first month but nothing since), currently 110 lbs. – Tammy

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My body has been a battle ground for many years. Always the “skinny” girl, I took it too far in 2008 where I dropped to a tiny 53kg – ridiculous for my 5″8 frame. This was achieved with highly unhealthy ways. Over the years, any fluctuation in weight has been a mental battle. A few months ago I hit 70kg. You can imagine what that did to my mind. When I started training with the Strong Curves, my mind and body finally came together. I am in my 5th week of training and sitting at 66/67kg HAPPILY. My BF percentage has been estimated at 16-18% so I know I am healthy. I just want to keep working to get stronger, fitter and better. – Hristina

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That’s all for this week! Hope you enjoy the content.

Random Thoughts

Hi friends! I have 7 things to share with you today:

BC on Instagram

I just started up an Instagram account HERE. Please follow me if you’d like.

Instagram

30 Days of Thrusting Challenge Graphic

Kellie made this last night since my graphic from yesterday’s post was so pathetic! Click HERE for a pdf.

Thrusting Challenge

Erin Stern’s 9 Year Glute Transformation

Many of my female followers are big fans of Ms. Figure Olympia Erin Stern. I recently saw this pic on her Instagram account from several months ago.

Erin Stern

Many women want overnight glute transformations. This one took nine years of hard work and effort. Each month the glutes will look better and better, but it’s important to have long term perspective.

40 Minute Podcast on Glutes

Armi Legge just interviewed me on glutes HERE. Seriously non-stop glute questions all the way through!

More Booty Transformation Testimonials 

I received my copy of Strong Curves last week and it is so, so wonderful.  I love your honesty, no-nonsense attitude about nutrition, and of course, the training regimen. I began incorporating hipthrusts and bridges into my workouts based on reading your emails about two months ago, and my glutes are rounder and fuller.  I feel that various social media has brainwashed women into thinking squats are the be-all, end-all move for building glutes…you have confirmed my suspicion that this is not the case! – Nicole

I had been going to a boot strength/cardio boot camp class at a local gym for 8months Oct-May 3x/week. In June of this year I quit attending boot camp decided to try your 30day glutes challenge. I wanted quicker results to get rid of my cellulite and to get my glutes to lift and salute. I started the challenge with just my own body weight and focused on proper form. Once I felt confident doing the high reps of the hips thrusts and deep squatting, I added a barbell. I became addicted to the soreness I don’t think I ever felt on my glute muscles before. For the 2nd 30day glutes challenge I continued to add more weight to some of the exercises. My glutes feel like I have gained more muscle now my cellulite is a lot less visible back there. The booty is definitely more rounder and firmer after completing your both June and July’s 30day challenges. I will forever be grateful, Thankyou!  I did was able to hip thrust 105×4 last night!! I’m pumped!! Can’t wait to show you my results in a few weeks!! I can’t stop smiling. – Edith

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Yesterday my friend and I stayed at a resort. We were at the pool and I noticed that these ladies kept looking over towards us. Eventually one walked over and said that they were all admiring my booty and that it’s amazing! Lol. Then these guys sitting next to us after a bit leaned over and told me that I win the best ass award!! Lol. Then his wife started crying and got mad a ME!! I was like wtf!!! Thanks for the added booty in just a few months of being on Strong Curves! – Allie

Hi Bret and your lovely associates Kellie & Marianne! I just finished the 12 week Gluteal Goddess Advanced Workout and thought it’s time for some feedback. I have gone from 40 kilos to 105 on the hip thrust. Not bad for a woman of 43 weighing 50 kilos! I even managed to trash the padding on a bench at the gym;-)

The results on my upper body isn’t quite as impressive. From 20 to 27.5 kilos on the bench press. Still doing three x three chin-ups but in the beginning I didn’t have the courage to do them in the gym. Now I walk over to the guys and ask if I can do them in between their sets:-) This has given me the courage to stand my ground in other men dominated areas outside of the gym as well!

I really liked the book Strong Curves and learned a lot from it. By going through the workout program I have learned how it’s built up and I really like how it gets my glutes active and just a tiny bit sore on rest days. Like many others I trained like the guys before with only one leg day a week. I got results from that training too, can’t deny that, but not even close to the astonishing strength I built up in the 4 months it took me to complete the 12 weeks Goddess program!

I guess I’m starting over with the same program from the beginning now, with the addition of classic dead-lifts since I really missed them. Nothing makes me feel as strong as doing them 😉

Thank you so, so much for your professional approach to women’s training! Love, Karin Glisell – Sweden

BIOMECHANICS OR NECROMECHANICS? OR HOW TO INTERPRET BIOMECHANICAL STUDIES

THIS is a cool paper by Richard Brand, MD. Here’s the abstract:

The field of biomechanics is inextricably linked with orthopaedic surgery: loads and load distribution play a major role in the problems we treat and in the success and failure of many of our treatments. Nonetheless, despite powerful investigational tools, I would argue biomechanics has made a relatively minor impact in clinical practice primarily because most studies fail to account for the major distinction between living and non-living systems: adaptability. While any study requires a clear question or hypothesis or goal, without accounting for adaptability and tissue tolerance, these studies might well be termed “necromechanical.” These studies will always have limited clinical relevance unless they contain several key features: 1.) A choice of a mechanical parameter which is arguably a surrogate for relevant biological behavior; 2.) A set of loading regimens which arguably represent the entire range of loadings experienced in vivo; 3.) An explicit discussion of tissue tolerance to the mechanical perturbations of the study; 4.) When appropriate (i.e., the question relates to longer-term effects), an explicit exploration of tissue adaptation over time. Without meeting these requirements, any biomechanical study is suspect and requires interpretation with great caution. When meeting these requirements, biomechanics can provide powerful tools to explain the function of the body and to predict the success or failure of treatments prior to using them on patients.

Barbell Glute Bridge Sliding Solution

Many lifters slide backward when performing barbell glute bridges. Here are a couple of solutions to prevent this from happening:

That’s all for today my fitness friends! Have a great week.

Random Thoughts

Greetings Fitness Friends!

Here’s another random blogpost from you. This week I’m including more testimonials, sharing good articles and services, and showing videos of incredible feats of strength. Here you go:

Book of Bad Arguments

HERE is a cool link to a book of bad arguments. Will somebody please pass this along to the entire body of YouTube commentors and S&C forumites?

David Kinsbury (Hugh Jackman’s Trainer) Sets the Record Straight

Click HERE to see David Kingsbury (Hugh Jackman’s trainer) chime in. The load was 462 lbs on his 5th set of 5 reps. It feels good to be right!

Hugh Jackman

Get Glutes Youtube Page

Below are a couple of recent YouTube videos that Kellie Davis and Marianne Kane recorded. Feel free to subscribe to the channel if you like this stuff!

Strong Curves FB Group (SC Ladies)

Around six weeks ago, some ladies took it upon themselves to start up a Strong Curves Facebook page. There are 357 members already! It’s a very nice community, so if some of you are looking for support then join the group.

Training With Purpose Isn’t Religion or Politics

I really liked THIS Elitefts article as it echoed some of my own thoughts.

Eric Spoto (Strongest Bencher on the Planet) Benches 315 x 45 Reps!

Ben Bruno’s Athlete Kevin Busting Out the Most Impressive Display of Single Leg Strength I’ve Ever Seen

Alan Aragon’s Research Review

My friend Alan Aragon has a badass research review service. (no affiliate link) that focuses on research surrounding diet/nutrition, body composition/fat loss, and hypertrophy. The article he wrote this month was so awesome that it inspired me to promote his service as I’m not sure if I’ve mentioned it on my blog before. If you’re interested in physique enhancement and nutrition, then I highly recommend his service.

Intriguing Article on Obesity

Having stumbled upon some of the research that David Berreby mentioned in THIS article myself, I was found the article quite fascinating and well written.

Gracyanne Barbosa – Brazilian Booty Queen

A Brazilian fan forwarded me Gracyanne’s Facebook link. Apparently she’s a big deal in Brazil, due to her giant glutes. In some of the pics her glutes look fake, as if she got implants, but in others they look real. Her strength is amazing so they might indeed be legit.

At any rate, she has a ton of exercise pictures on her FB page and I was pleased to see her performing a wide variety of axial, anteroposterior, lateral, and rotary exercises in order to hit the glutes from multiple angles. However, I didn’t see any barbell hip thrusts or barbell glute bridges being performed. I hope Gracyanne’s trainer starts incorporating these with her in time – I bet within a few sessions she’d be repping out with 315 lbs! She’d need a thick bar pad to cushion the hips though – that makes a huge difference.

Gracyanne Barbosa

Chris Beardsley’s Blog

For those of you who are interested in Sports Science, make sure you’re subscribed to Chris’s blog. He regularly puts out incredible articles showing detailed graphs and article reviews.

HERE is his latest one on the physiological responses that a bodybuilder experiences when dieting down for a competition.

Good Articles on the Topic of Pain

One of these days I’m going to write another article on the topic of pain. Though I had great intentions in my last article/video on pain, I can do better (my grasp on the topic wasn’t quite up to par). Until then, HERE and HERE are a couple of great articles on pain for those interested in this topic.

Interview by Robbie Bourke on Various Topics in S&C

Click HERE to listen to a recent 90-minute podcast where Robbie Bourke interviewed me on various topics surrounding the strength & conditioning industry.

Does the Pump Really Build Muscle? Podcast with Brad Schoenfeld and Yours Truly

Click HERE to listen to a recent 60-minute podcast on Superhuman Radio where Carl Lanore interviewed Brad Schoenfeld and I regarding hypertrophy training and the pump.

Hip Thrust til You Die!

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Strong Curves and Get Glutes: The Feedback is Phenomenal!

Just over two weeks ago I posted some testimonials (along with before/after pics) for Strong Curves and Get Glutes in an article about glutes HERE. I’ve been trying to consistently keep track of the positive feedback. It is very pleasing to me that after almost seven years of performing these methods and four years of promoting them, they’re really starting to catch on to the mainstream. Here is some of the praise I’ve received over the past couple of weeks: 

Just want to say that in TWO workouts my bum changed! I have been training for years. The hip thrust and activations are genius. Thank you! – Anat

My husband says nightly prayers for you Bret! – Verena

Hi Bret! First, thank you so much for the information, you have been sharing! A couple of months I got a back injury which meant goodbye to heavy squats and deadlifts. I found your blog, incorporated exercises like glute bridges, hip thrusts and donkey kicks in my routine and have to admit – my glutes have become rounder and more shapely than before with no more heavy (and painful) squatting. Plus, my thighs are becoming a bit more proportional and my knees never liked deep squats anyway. So massive thank you for that! – Mara

I had a case of pancake you know what I used to work the heck out of my legs, thinking that I was doing something for my glutes. End result-flat butt and overly sore legs. That is why I love this program so much. It is well thought out by the best trainers ever. – Tara

I never dreamed that I could change my glutes or my legs especially being in my 40s.  I’ve always had the work ethic and commitment but apparently never the right program.  GG is like a 50% off workout program–I’m working out half the amount of time I had before, I no longer have sore, achey joints, and I’m changing my body!  Sometimes I just want to hit some ladies over the head and say, “JUST TRY IT!!!!!”.  It looks like an intimidating program but once I got into it I realized it is such a huge confidence builder.  It’s empowering. – Tammy

My butt is getting hyoooooge too, haha. But in a good way. J – Tina

This is my first day on Get Glutes but not my first day gluting. My name is Lucy. I discovered Strong Curves nearly two months ago, right when I’d injured my hip flexor badly. As somebody who has loved strength training since high school, believing I’d have to stay away from the weights was a killer. I emailed Bret for advice on how to train the lower body without aggravating the injury. He confirmed that I’d have to stay away from heavy squats and lunges, and I assumed that all my hard work would be lost — my butt would turn to jello.

Not so! Lo and behold, within a few weeks my butt was feeling more solid than ever. Without squats!  It still cooks my brain to think about it.  My jeans started fitting tighter, too, but my thighs had slimmed down a bit. That meant it was all in the butt. (TMI, perhaps, but my boyfriend’s reactions seem to confirm this theory … and he didn’t even know I was on this glute journey!) – Lucy

I’m not generally one to write to trainers but your Strong Curves program is amazing. I’ve always been the girl with no butt and assumed I would be plagued with a small backside forever. Well not anymore. From May to Aug of this year I have put on approximately 2.5 inches on my backside. I can glute bridge 265 (just got there today) and I have women approaching me constantly asking about my backside. (I am prior military so i have always been fit but my bottom half has always lacked something. I was thankful for the baggy uniforms.) Thank you for your tireless research. Your book was not only entertaining and informative but also inspiring. I am attaching a before and after pic of my current progress but will keep going. Please note, I gave birth a year and a half ago so this has been an interesting journey with my body. You have helped on countless levels. – Danae

I am addicted and have completed the Strong Curves program. I hip thrust 315 pounds have super nice glutes! In addition, my waist has shrunk 2″ so I’m in my best shape ever. I competed in IFBB bikini a year ago and wish I had used your program then :(. I’ve received so many compliments that I have given your link to more people than I can count! – Evelyn

Three years ago I started experiencing SI Joint problems and had to cut out a lot of different exercises including BB squats, RDLs, and ab work. I changed to the leg press since it took my back out of the equation and I became extremely strong on it–at one point my PR was 400# for 4 reps!!!

Fast forward…

January 2012 we started an entire house remodel which I coordinated and ran for about 10 months. I had to cut my workouts down to bare minimum and my goal was to maintain during this time. When I don’t work out I drop weight very quickly and of course that means I lose muscle (that hard earned muscle) very quickly. In July I left my beloved gym for a child friendly gym, changed my workout to a traditional body building mass gains program designed for men which was also designed to be done at home w/ minimal equipment (no bb required). Since this was a guy’s program it hit the upper body really hard and the legs not so hard. Now don’t get me wrong. The leg work out was tough–step up into reverse lunge type of stuff–and every exercise for upper and lower body was 3-4 sets w/ 15, 12, 8, & 8 reps. All of my joints KILLED me. It was way too much volume for me to handle.

When I finished the program I had a very strong upper body–the strongest I had ever been actually but I didn’t realize how much leg strength I had lost.

Last night I dug out my training log and this is what I found:

In late January 2013 I started an online program with a body builder. This was the first time I had done the leg press and leg extensions in 6-8 months (the last time was when I was doing my “bare minimum” during the renovation time and I had already lost some of my strength). I was so disappointed, sad, frustrated, and angry w/ myself when I did this first workout. My leg press was down to 95 pounds for 15 reps (WHAT?!?!) and my leg extension was down to 70 pounds for 8 reps where it had been around 120 for 6-8 reps. There was no one to blame except myself. I had consistently put in my time and effort at the gym for the last 6 months but the program I had chosen didn’t lead me in the direction I wanted to go. And honestly, I wanted to finish the program to say “I did it!” (yes, a very wrong mindset!) which I could say that but look where it got my legs

Yesterday…

I’m in Month 6 and yesterday I surprised myself when I used 30 pound dumb bells for reverse lunges and I felt like I could have gone heavier. Then at the end of the workout I added on leg extensions for the first time since February. I did 2 sets of 8. The first set was at 90 pounds and the other set at 110. I honestly hadn’t realized that my legs were getting stronger. I had become so focused on my glutes I had totally overlooked the strength gains in my legs! I wanted to break out in the “I’m back!!!!!” happy dance … but I refrained.

For everyone who worries about losing strength while doing these glute-focused, full body workouts…I’ll just say have some faith in the program and the trainers and you won’t be let down. – Tammy

And here’s a video testimonial:

Keep Spreading the Glute Gospel my Friends!!!

That’s all for this week. Have a great rest of the weekend! – BC

Eason