The Jane Fonda Experiment

Being The Glute Guy‘s girlfriend has its drawbacks. My fiancee Diana constantly finds herself serving as a guinea pig when I want to test out a new hypothesis. In September of 2013, I shared with you The Hip Thrust Only Experiment, where I altered Diana’s training from a routine focused on squats and deadlifts to a routine focused on hip thrusts. The results? No weight change (which was to be expected since her diet didn’t change), no change in hip or thigh measurements (I predicted greater hip size and lesser thigh size, but it was only a 6-week experiment and she had been doing hip thrusts during her powerlifting training), and a reduction in waist circumference (presumably due to less erector spinae activation). This was a cool experiment, since it showed that it is indeed possible to maintain glute size if one drops out squats and deadlifts and keeps hammering hip thrusts.

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Random Announcements

Hi Fitness Friends, here are some quick updates for you.

First Study for PhD Has Been Submitted

I just submitted the first study for my PhD two days ago. It always takes several months to get accepted, so I have to be patient. I’m very excited for you guys to see this research so hopefully it gets accepted (and gets accepted quickly).

NSCA Personal Trainer Conference

Last weekend I was in Washington D.C. presenting on glute training for the NSCA Personal Trainer Conference. I had a great time and met some enthusiastic and talented personal trainers. I also got to hang out with my friends Brad Schoenfeld, Alan Aragon, Nick Tumminello, Tony Gentilcore, Dean Somerset, Chad Waterbury, James Krieger, and Jason Silvernail, which was a blast.

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An Interview With Behemoth Dan McKim, a Highland Games Champion

Dan

Most of you have probably never heard of Dan McKim. Dan is currently one of the best Highland Games competitors in the world, having won the National Championship from 2010-2013 and the World Championship in 2011 & 2013. I met Dan at the CSCCA Conference in Salt Lake City this year, where we were both working the Sorinex booth (I was promoting my Hip Thruster to the various strength coaches). Dan and I instantly hit it off. Even though he looks like Goliath, he’s a wonderful guy.

From left to right: Richard Sorin, Bert Sorin, Dan McKim, Bret Contreras (hint: being closest to the camera gives the illusion that you’re the most jacked!)

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How to Isolate the Quads and Hams in a Garage Gym

What’s that bro? Speak up. You like the pump? That’s okay, don’t be afraid to admit it. I like the pump too. In fact, I even published a journal article on the topic with my good friend Brad Schoenfeld HERE. I like feeling a glute pump, a quad pump, a ham pump, a pec pump, a delt pump, a back pump, and an arm pump. I’ve written in the past about how to achieve a glute pump HERE. If you want a quad pump, all you need to do is bust out a few sets of medium to high rep leg extensions with short rest periods. Same goes for leg curl variations and the hammies. But what if you don’t train in a commercial gym – what if you train out of your garage or out of a facility that doesn’t have leg extension and leg curl machines?

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