Category Archives: Random Thoughts

Random Thoughts

Hello my fitness friends! Let’s start the week off with a random thoughts post.

Great Articles

1. Foam Rolling Research

Click HERE to see an up-to-date review of foam rolling research by Chris Beardsley. He did an incredible job with this article!


2. Is Soreness “All-That” When it Comes to Training?

Brad Schoenfeld and I recently published THIS article in the SCJ and it’s been receiving a lot of attention. If you’re an NSCA member, log onto the site and pull it up!


Great Videos

1. Footage from USPA Olympia Pro Powerlifting – Deadlift Clips

Here is some footage that I took from the Olympia Pro Powerlifting Competition in Las Vegas two weekends ago. Watch Brittany Pryor set a world record, Jamie Lewis psyching up, Jamie Lewis tear his biceps mid-pull, Oleksii Omelchenko attempt a mammoth pull, Brent Willis achieve a personal best, and Shawn Doyle attempt 900+ lbs. HERE are the results of that contest in case you’re interested.

I was handling two cameras at once so I apologize for any poor footage!

2. George Leeman Pulls 906 lbs for His Father

Check out George with this mammoth deadlift! Incredible.

3. Fred Peterson Pulls 607 lbs at Age 75!

Here’s Fred bustin’ out 600+ lbs like it ain’t no thang!

Random News

1. Serbia’s “Glute Guy” – Milan Jovanovic

This cracks me up! Milan Jovanovic is a former Serbian powerlifter and strongman champion who moved to the states and became a bodyguard for celebrities such as Mickey Rourke and Kimbo Slice. Lately we’ve been conversing over Twitter and it turns out he’s quite the “Serbian Glute Guy.” He even made his own Skorcher device! Now, it’s quite natural that a powerlifter/strongman would have an affinity to glute training, but Milan has been having incredible results employing these methods with his female clientele in terms of physique improvements. There are many countries out there who are doing a great job with glute training – but two in particular – Norway and Serbia – deserve honorable mentions!


My brutha from another mutha – Milan and I both wore Ed Hardy back in the day haha!

2. The Best Damn Compliment I’ve Ever Received, From Mark Fisher (another “Glute Guy” from NYC and owner of Mark Fisher Fitness)

No need to reply, I know you’re super busy winning at life. I’m honestly compelled just to write you and thank you.

For being so legit.  For being so obsessed and passionate about exercise science that you’ll work on it and learn about it 24 7.  For pushing the whole field forward.

20 months ago, MFF didn’t even have a space.  Now we have 20 team members and 600 clients/Ninjas, we’ve expanded twice already, and we’re currently looking for a new location.

I don’t share this to say we’re fucking awesome.  I share this to say YOU are fucking awesome.

I don’t have as much time as I once did to read 4-6 hours a day about training.  But I still read a few and I still keep up with everyone.

And there is no one putting out the amount and quality and consistency of work you are.  From your nearly twice a day blogs, to Strong Curves (which was GREAT), to the research review, to your podcasts, it’s the epitome to me of someone following their bliss and being rewarded with epic success.

The single thing I am MOST impressed by is your ability to stay opinionated but totally open minded.  You balance the trenches and the research, and I really believe you have the rare personal integrity that if we found out conclusively that hip thrusts don’t work (unlikely lol), you would totally be the first person to say walk away from it.  We both know that is rare in the biz and in life, and I respect it more than any other trait.

I confess, I am insane.  Not just in the way I live my life, but the obsessive hours I keep.  I don’t WANT to work less than 15 hours a day.  I love fitness and I love my business and I love my life.   But you set a bar for relentless work and passion that to my mind is singular in the field.

Anyway, so fucking random, but I’ve meaning to write for a while.  I know my success is in no small part standing on the shoulders of some very bright folks, and you are certainly one of the most influential people in my training.  Thank you for being obsessive and thank you also for being so intellectually honest and open minded and open hearted.   Keep fucking nailing it.  And come visit us if you’re ever in NYC! Mark  (Bret’s note: you’re damn right I’ll come visit next time I’m in NYC, thanks for the incredible compliment!)

Glute Training Feedback

For real I’m amazed at my ass from these hip thrusts. I want to post a pic in Instagram that says booty by hip thrusts with that pic but don’t want to offend any of my conservative friends out here!! I just measured my butt and I measured at 40 inches!!!! Holy cow!!!! I’m not gonna fit into my jeans!!!! – Alli (Bret’s note: speechless)


Booty by Hip Thrusts

Just want to say a massive HUGE thank you to Bret Contreras, Marianne Kane and Kellie Davis. When I looked in the mirror in my dress I literally could not believe the curvaceous lady staring back was ME! I was so full of confidence and felt absolutely beautiful. Prior to lifting heavy I can’t say I ever felt that way before, I just really did not like my body. Now I LOVE IT and people would show me pictures they took throughout the evening, and literally I had to question if those were actually MY arms and MY waist and MY ass. I have made so much progress with this program (full steam ahead lately as I have my workouts in check and keeping a cal deficit!) so I wanted to thank you guys for making such an amazing program with such a great online community. It has instilled in me so much confidence and I felt like a total beauty with a bangin’ body on my wedding day. THANK YOU!  – Kristen (Bret’s note: I’m so f’ing proud of you Kristen, you look incredible!)


Because of your advice, I finally feel safe during my squats. Having the “Celtic hip” that you described, I injured my back after a popular trainer told me that I have to do ass-to-grass full squats in order to see results. Now I just go to parallel and everything is fine. After reading your articles I also came to the understanding that in order for my glutes to work properly when I lift weights, I actually have to use them and consciously focus on activating them properly! I’m seeing much better results after implementing your advice. Thank you Bret, you’ve been of tremendous help to me. Sol, 21, Norway


Every time I do hip thrusts, I think you should be blessed for making them popularThat is the best glute exercise ever. I especially love the single leg variation. Nothing make my glutes burn like this. And since I’ve been doing them, I feel so much stronger. Actually I do not do the conventional deadlifts as often as I used to, but I am still getting stronger. Besides that, since I am doing the hip thrusts, I notice that my pistol squats are getting stronger and easier. SO you have a huge thank you from the other end of the world – Ines A lady saw me doing single leg iso hold HTs at the gym today and asked me “are those for your glutes?”, I said, YES! and gave her your website address…  I’ve gained 2 inches in my glutes over the past 4 months! – Allison P.

Small victory!! I am 5 months postpartum tomorrow, and was thinking about going shopping for new pants until my body goes back. On a whim I decided to try on my pre prego pants, and most of them fit!! Some are tight in legs/ass but that’s a good thing!!! :)My ass looks better than ever. Love this program. Still have a ways to go w the belly, but that’s always the last to go. Feeling so good about myself. Thanks Bret Contreras and all u ladies for letting me share my happiness:):) happy day indeed.. – Rebecca

I’m finishing week 12 of the beginner program this week! I didn’t take a before photo but I did measure. I gained 2 inches around my hips and 1.5 in my thighs. I’m very happy with these results and can’t wait to see what the advanced program has to offer! Oh, also, my hip thrust went from zero to 165#, I can now deadlift 135#, and I can do 5 pull ups with the assistance of a band. I know many of you ladies are much stronger, but I never imagined I would be doing these things in 12 weeks! – Austelle


I will continue to lift/exercise regardless of my results. It’s become a part of my daily life now. I have been able to learn so much from you Bret these past few months. I’m just getting started! My health is very important to me. I will push myself each and every day b/c I know that my lil frame is capable of being REAL FIT. I need to lean up a lil and tightened my abs! Just know I’m feeling awesome with my progress and it motivates me to keep hip thrusting! Lol! – Edith


Thought you’d appreciate this! Got all the way up to 150lbs for 3 sets of 12-15reps. Definitely helping my deadlift lockout. Finally pulled 500 for 2 singles for a new PR(@ 180lbs)! Changing the stereo type on men’s physique! Lol – Stephen


I did an extra set of BW bridges yesterday because I just wasn’t feeling the pump and needed to walk out of the gym feeling like I had a huge backside!  LOL  It’s the funniest feeling, still not used to it!!!  Feel like my butt isn’t going to fit through the doorway!  Hahaha – Robyn

Hey Bret, got your Strong Curves book about 4 months ago. I followed the glutes only plan, then moved on to the gluteal goddess plan. I started off with BW hip thrusts and hit a PR today of 245x5x2! My glutes are the strongest part of my body now and finally starting to see the changes! I love being the only chick at the gym picking up that much weight next to the guys! Thank you! – Kelly


Before/After Glute Pics from Around the Web

Incredible transformation! Don't know who she is or who trained her, but this just shows you the power of glute training!

Incredible transformation! Don’t know who she is or who trained her, but this just shows you the power of glute training!

Not sure who this is, but her talented trainer Shelby Starnes helped her achieve this incredible 16-week transformation.

Not sure who this is, but her talented trainer Shelby Starnes helped her achieve this incredible 16-week transformation.

Homework from Facebook 

I posted this on Facebook last week:

Your homework for tomorrow (or next training session involving hip thrusts) – pick one of two options:

1. Pyramid your sets and go heavier than you’re used to. Often people who do this realize that they’re capable of using much heavier weight. One female was used to using only 135 lbs and ended up being able to do 225 lbs for 10 reps.

2. Lighten the load that you’re used to using by around 30% and do the same # of reps, but this time be more rhythmic and try to really feel the glutes doing the job. I did this today and couldn’t walk properly due to the massive glute pump.

Exciting Scientific Research

Remembering those ‘lazy’ days – imprinting memory in our satellite cells

Below is a quote from THIS article:

Cellular memory or environmental imprinting is visible across numerous cell types in a variety of conditions. Specifically the ex vivo behaviour of isolated cells often replicates aspects of their in vivo environment.

In other words, if the cells were exposed to a pathological condition in vivo they often will  continue to present aspects of this condition in vitro. Cellular memory is now commonly termed imprinting or, more broadly, epigenetics, in which effects from the environment are transiently marked on the genome and impact the overall phenotype of the cell.

From an experimental perspective, investigators have taken advantage of cellular memory for years, without necessarily understanding that the mechanism was likely to be some form of epigenetics. The epigenetic phenomenon is an extremely powerful effect that allows researchers studying humans to utilize mechanistic and/or reductionist based approaches.

An often-overlooked consideration is that isolating satellite cells from a muscle biopsy allows the investigator to take a small sample (∼100μg) that often yields only a few measures and expand the satellite cells in culture to allow for numerous different measures. However, the critical caveat that is necessary for this expansion-based approach is that the satellite cells resemble theirin vivo phenotype when differentiated into myotubes. Dr. Joe Houmard and colleagues have elegantly shown that by isolating satellite cells from muscle biopsies it is possible to assess the inherent metabolic programme of cells from lean and severely obese patients (Boyle et al. 2012; Houmard et al. 2012).

Specifically, they have demonstrated that myotubes from severely (BMI>50) obese individuals exhibit insulin resistance and reduced fatty acid oxidation compared to myotubes from lean subjects, regardless of which muscle was biopsied (Houmard et al. 2012). Most importantly this recapitulates what this group found in vivo. Collectively, the data derived from this approach demonstrates a powerful way to  address metabolic aspects of skeletal muscle, independent of neural or endocrine influence, from a wide array of subjects.

Random Thoughts

Hi Fitness Friends! I have some good reads, good views, rants, before/after pics, and glute training feedack to share with you today. I hope you enjoy it!

Good Reads

Bodyweight Strength Training Anatomy

My new book Bodyweight Strength Training Anatomy is #4 in Weight Training and #4 in Training & Conditioning on Amazon!


Strength & Conditioning Programming Flowchart

Remember that crazy flowchart I posted a while back that was too disorderly to comprehend HERE? One of my readers (Mandy Woodhouse) was kind enough to redo this chart and send it my way. Much better! Click HERE for a pdf.

Health Flowchart

The 6 Most Shockingly Irresponsible “Fitspiration” Photos

THIS article made the rounds on the internet and received tremendous attention. Check it out.

Fitspiration at it's worst!

Fitspiration at it’s worst!

Wake Up Sleepy Glutes at Work

Click HERE to find out how you can easily wake up those sleepy glutes while you’re at work.

Cellulite: It’s Time We All Just Get the Hell Over it

THIS is a great article about cellulite – deal with it ladies it ain’t no big thang!

Why Your Legs Are Jacked and Your Butt is Not

Ms. Joy Victoria wrote a great blogpost HERE. I mention some of this same material in a blog that I’m going to post later in the week so stay tuned.

Joy Victoria

Joy Victoria

Good Views

Coaching the Hip Thrust

I always love seeing how other coaches coach the hip thrust. The guys at SpartaScience do a great job in this regard. Here’s how they coach it:

An Interesting Way to Do Hip Thrusts

This dude gets an A+ for creativity! I’m envisioning a slew of pissed-off quad-training bodybuilders lurking around the machine waiting for some spaz to stop humping the leg extension machine!

Kellie’s Response to Fitspiration

You gotta love Kellie Davis!

More Kellie Davis

Here Kellie does a badass glute workout:

Facebook Rants

Here are a few things I’ve written on Facebook lately:

On exercise as punishment

  • Coaches shouldn’t punish athletes with extra conditioning exercise. Exercise programming should be predetermined and periodized to elicit maximal results. Individual and team errors should be addressed through coaching and practice, not additional mileage, stadiums, up-downs, or burpees.

On shrinking from strength training despite the scale not moving

  • Muscle takes up around 20% less volume than fat at equal masses. Therefore, even if you stay the same weight and the scale doesn’t budge, if you gain strength and pack on some muscle, you actually end up losing overall volume and size via fat loss. Don’t fear getting stronger – it adds shape to the good areas and takes away shape from the bad areas, all while increasing health and functional capacity.

On individualizing Strong Curves

  • Ladies, as I mentioned in Strong Curves, over time, you want to tinker with the template a bit to suit your individual goals and preferences. Initially, you can just stick to the pre-written programs “to a T.” But as time passes and you gain experience, feel free to modify the program. Here are some examples. If you like certain isolation movements, add them in during the last 5-10 minutes of the session. If you like maxing out on something each week, alternate between heavy squats one week and heavy deadlifts the next to test your strength, or have a separate “strength day” where you just do heavy triples, doubles, and singles and go home. If you want to hip thrust more often, add in an extra day of just hip thrusts and maybe some lateral band glute exercises. Some of you ladies might need to start modulating the number of sets you do and days you train as well depending on your intensity and recovery. Adjusting the program to your individuality will increase your “buy-in,” quench your psychological training desires, and most likely expedite results (assuming you’re right about your training hunches).

Glute Training Feedback and Before/After Pics

5 weeks into SC….and loving it, feeling strong! cant wait till end and then some!! best money spent on a programme for sure – Stephanie


Well, I didn’t really envision myself ever sending in butt pictures but I decided that since I’m so happy with my progress, I might as well. I’ve been following Coach Dos Remedio’s power lifting book for about 4yrs now so I’m pretty familiar with heavy lifting. Unfortunately I’ve been on & off because of….life! Injuries, a terrible break up (twice with the same guy), & losing my grandparents had put working out on the way way back burner. Earlier this year I realized I definitely was not looking cute. I got back to my power lifting regiment in April & saw some quick gains but my ass was not budging. It was big but again, not so cute. I wanted that nice round bubble butt effect that squats, Romanian deadlifts & such were not giving me….so, by the grace of God, I stumbled onto your blog & have been all about it ever since. The hip thrust & glute bridge are the best thing to happen to me! I just moved up to 205lb glute bridge & 185lb hip thrust & though I’m not where I want to be yet, I’m way better than I was before & my other lifts have improved too plus, my bubble butt dreams are slowly but surely being realized. Thank you thank you thaaaaaank you! – Irene


Hi Bret, I wanted to say ‘thank you’ for your Strong Curves program. I started it in July and attached is a photo of my results. I’ve gained 12 lbs in the process, but I am so very happy with the results (and so is my husband!!)  I’m 38, working mom of 2, and I work out at home; your YouTube videos and articles helped me to understand the exercises and get my form down correctly. While I can only hip thrust 130 lbs right now, my goal is to get up in the 200’s. Keep up the great work – your positive attitude has not only helped me to love my shape, but I’m sure you are encouraging thousands of other women, too. Thanks again, Amy


I can totally see a difference after Strong curves. Here’s a comparison. Left pic was in October 2012 right was from August 2013. This book has changed my life and booty J – Stephanie 


Hey Bret! Read your strength training articles quite often! I’ve applied many glute exercises to my training… Mainly to work on my lock out on my deadlift. I also compete in men’s physique and just watched your YouTube video on “poll results for glute pictures”. Well last few show the head judge lady at nationals has said I’ve had the best glutes on stage! Lol I asked her cuz I was worried it took away from my back shot. Well here is a picture for your blog. My Instagram is @Stephen_marino_ if you want to checkout more pics. I train pretty hardcore and have earned my wheels! Keep up the great posts! – Stephen


Heres a glute shot of me in my underwear to make your female readers happy. – Peter


I love each month more and more!!!  As we move from one month to another, our comfort level in the gym and with ourselves seems to grow exponentially (along with those glutes). The first week of every month is exciting because we’re trying new moves. Then, the next 3 or 4 weeks are spent really nailing form and adding progressions.  And before you know it, the next month’s workout is uploaded!  There’s really no time to get bored & I absolutely love having a such a solid, basic but EFFECTIVE plan to follow! – Sara, referring to Get Glutes

My glutes are worn out! They haven’t stopped quivering since I left the gym. – Mariah

I just want to let you now that I have made so much progress. When I started I was suffering from piriformis syndrome for months, had no strength in my arms and due to minor tears in my medial menisci I was afraid to squat below 90°. Now, my piriformis syndrome is almost completely gone, I performed 2 full chin ups last week and I can do full rom goblet squats with 25 lbs. – Jolanda




Other Trainers’ Success Stories

My friend Rachel Guy trained this woman!

I didn’t train this woman – my friend Rachel Guy did and did a great job!


This isn’t my client. I don’t know who trained her. But whoever did did a hell of a job!

Random Thoughts

Hey Fitness Friends! Here’s an update including random things, good reads and views for the week, and feedback. Have a great week!

Random Things

Inner Strength Trumps Outer Strength

My website is all about building physical strength. But there’s outer strength and also inner strength.

Over the past week and a half my best friend from college passed away, as did my stepdad of 25 years. It was one of the roughest weeks of my life.

Dan was diagnosed a couple of years ago with stage IV colon cancer that had metastasized to his liver. From that point on until the day he died, he was never negative or bitter. He stayed positive, happy, and strong all the way to the end. I attended Dan’s memorial service and spent the day with his family Saturday and was amazed at the inner strength and determination displayed by Dan’s wife Amanda.

John suffered a heart attack three years ago and managed to survive an extra three years thanks to good doctors and good heart medication. Unfortunately, an antibiotic recently interfered with his medication and threw his heart rhythm out of whack. I spent last week in the hospital watching my mother and step-sisters remaining strong under dire circumstances until John was taken off of life-support. It was truly inspirational to me.

Make sure in life that you spend time developing your inner strength, character, and support systems. It makes all the difference. All the physical strength in the world doesn’t mean a damn thing if you crumble at the first sign of misfortune.

Your support system is everything!

Your support system is everything!

Flattered Over Hip Thruster Launch

Last week I launched my invention The Hip Thruster and was blown away by the response to my blogpost. Over 1.1K Facebook likes and almost 25,000 pageviews in one day!

Thank you so much to everyone for the support! I am so lucky to have the backing of the fitness industry at large. This meant so much to me especially during such a difficult time in my life.

The Hip Thruster

My Blog Continues to Rise in Popularity

Ever since learning about Alexa ranking, I’ve been checking in regularly. My blog is currently at 90,000 worldwide and 19,000 in the U.S.

Seeing this motivates me to work even harder. If I wasn’t limited on time, I could do even better as I have a long list of “yet-to-be-written articles” and “yet-to-be-filmed videos.” Thanks again for the support!

No Word from Miley

Unfortunately I never heard back from Miley after the blogpost I wrote. Still crossing my fingers as I know I could help her tremendously.

Nathalia’s Transformation

Last week I posted an interview with 2012 Ms. Olympia Nathalia Melo. She recently posted a before/after pic on her Facebook page showing her glute transformation over the past several years. I posted a similar picture of 2012 Ms. Figure Olympia Erin Stern HERE.

Ladies – if you visit my blog because you want a better butt, please know that booty-building is a marathon, not a sprint. Hard work and consistency pays off!

Up Top: First Competition in 2009 On Bottom: Last Competition in 2013

Up Top: First Competition in 2009
On Bottom: Last Competition in 2013

Good Reads and Vids

Chris Beardsley: Best Sports Science Blog on the Internet

I’ve been following Chris Beardsley long before I ever teamed up with him to do the research review service. He has the best sports science blog on the internet.

Click HERE to see all of his incredible articles on biomechanics, strength training, squats, deadlifts, sprinting, jumping, and more.

Fit Girl Problems

THIS was a great article by Kellie Davis on favorite jeans for developed booties. I had to laugh though, the picture she posted crashed the server as it resulted in so many clicks!

Kellie's picture crashed the server!

Kellie’s picture crashed the server!

Tara’s Beautiful Hip Thrust

I wanted to show off Tara’s hip thrust. She’s on Month 9 of Get Glutes and has built an incredible hip thrust. Here she is doing pause rep hip thrusts with 225 lbs. She keeps great form throughout the entire set!


I’m not sure if I’ve ever posted a link to Ross Enamait’s site so I wanted to share it with you. Ross is a stand-up dude who is incredibly passionate about fitness. He’s shared a ton of inspirational videos and filmed many “do it yourself” videos for garage gym owners. Check it out!

Ross Enamait

Ross Enamait

Peak Performance in NYC

I don’t know why but I’ve received tons of questions lately regarding the best place to train in NYC. Please visit Peak Performance – it’s a top notch facility with top notch instructors. Co-owner Joe Dowdell makes sure that his trainers receive the best education possible and stay up to date with S&C research and practices.


Peak Performance in NYC


Click HERE to read the advice of 15 different top experts on the topic of high intensity interval training versus low intensity steady state cardio for fat loss training. Kudos to the Martinez bros for putting this together.


Bret, I want to thank you for all that you have done to make lives better! I am a huge fan and have been following your work for a couple of years (starting from your writing on T Nation), and I have a “hard ass” to prove it! Even though I have been lifting for 3 decades now…squatting, deadlifting, you name it…your methods have made all the difference. Thank you!!! – June

Until now, I always felt uncomfortable looking in the mirror to check my glute progress. Gains were small at best. But now when I look, I can’t believe this is my butt….and I’m only in my 6th week on the program! – Traci

Lately I’ve had three male friends ask what I’m doing for workouts and whether it would work for them. One of the trainers at my gym said, “You’ve changed something. It shows. Great job!” At a party I threw a week ago, a guy I see regularly said, “I don’t want to be creepy and don’t know how to say this, but you’re looking great. Kind of… jacked? Not to say you didn’t look good before! Just now it’s obvious that you workout a lot.” The awesome part was getting to tell him, “Actually, I’m working out less. Just smarter.” – Lucy

My arse looks sooooooo fab in my dress. I literally couldn’t believe that was MY booty. My dress is mermaid style, so it hugs in all the right places. LOVING my curves! Yay!! – Kristen

But my funniest one was a month or so ago when we were with some friends and my boyfriend randomly said “Baby! Your butt is really getting bigger!” to which I replied… “THANKS!!”. And our friends just looked really confused like “ok… what just happened there?” – Emily

But I have to say that the progress that I made just this month to my backside is impressive. And I have been lifting heavy now for 3 years, obviously my glutes were dormant. I love this program, goodbye split workouts and the extreme muscle soreness for days that I had before. – Orchide

What a fantastic week it’s been. I was a little skeptical of this style of training, not that I don’t trust the coaches….but I was just so used to doing upper/lower splits. For the last year I was spinning wheels hard with training and nutrition. Finally got sick of it and gave this a whirl. Don’t think I could ever go back to what I used to. The workouts are sustainable, I am not spending HOURS in the gym. I also don’t feel completely annihilated when I am finish but I feel like I worked hard. The best thing is…it only took about two days for this to make a difference in my pain levels and I am slowly getting my confidence back with my strength. Plus. I love belonging to this great community. Thank you for being so awesome! – Linzzz

Heya Bret, so, I have never had much in terms of a backside, but thanks to you I am getting myself a bootaaaayyy! – Philippa



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.


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.


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.


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…


  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


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!

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! 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


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…
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


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