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:
- 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)
- Clothes shopping will be mandatory to fix the above “problem”
- 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
- 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?”.
- 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.
- 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!!
- You may exhibit signs of the strained neck syndrome from constantly looking over your shoulder to view the assets
- 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
- 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.
- 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.
- 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.
- 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?”
- 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:
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.
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.
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.
Good Stuff from Around the Web…
- HERE are slides from a symposium pertaining to exercise and its effect on the autonomic nervous system
- HERE Chris Beardsley gives an excellent talk on hip extension torque as it pertains to squats, deadlifts, lunges, sprints, and vertical jumps.
- 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?”
- HERE is a good article for prospective strength coaches to read, written by Todd Hamer.
- You have to see THIS! A female Russian powerlifter named Yulia Vins with the face of a porcelain doll.
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 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
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
I just saw yout post about GetGlutes membershi, and U have a few questions about it:
1. How do you organize the workouts that you post there? Are these separate and independent workouts(from one another) or they are part of a monthly program?
2. If these worouts are all different from each other and change every month or so, how can I progress in those exersices/movements?
3. How do you manage the differences between the fitness/stengh level of each member? (each member just makes the accomodations to his current level?
4. Can one upload videos to the site to get form critique from the coaches?
5. If for some reason the site closes in 6 months period, do you get a refund of your payment? (Hope this won’t happen, just want to be sure it’s a safe “investment”):)
1. Each month you’ll have a new program consisting of 3-4 strength workouts and 2-3 conditioning sessions.
2. “Same but Different” – you’re always doing hip thrusts, bridges, squats, deadlifts, back extensions, etc., but we change the variations. So you’ll keep getting stronger at the movement patterns every month.
3. In each video of the workouts, we’ll show you how to regress exercises (or substitute exercises if you don’t have equipment).
4. Yes, we encourage this! I think this is one of the site’s best features.
5. No. But just watch Marianne and Kellie’s videos – would those faces take advantage of anyone 😉
Great questions! Let me know if you have more,
To expand on your question 5: we already have 9 months worth of programs on there, so the lifetime offer is an extremely good investment even if we decided to stop now – which, btw, we are not. Regardless, we will always be there to help members who continue to use the site 🙂
Hope this reassures you 🙂
Are you goin to re-offer the lifetime membership for get glutes anytime soon? Year 2016 here – haha!
About the Czech Sumo wrestler, the most amazing thing is how he manages to keep his centre of mass as low and long as possible -until last second- and reacting just a fraction after the bigger opponents unleash their attacks. I guess that is what make them to lose their (heavier) mass advantage. As they clash, the czech’s torso look more horizontal while the rivals look too upright. And then, when the other lifters seem to figure that out -by keeping their COM a bit lower- the czech beat them based on speed, by “getting out of their way”.
Dunno if this czech guy has a powerlifter background but i he is a walking tribute to the Dynamic method. This guy’s speed is unbelievable and capable to turn their rivals larger mass against them! I reckon football and rugby players might learn one or two things from this “low centre of gravity anthem” (How to maintain close to the ground as long as possible). Bret, i’m sure you are sharing this video for a very good reason, so could you please express your opinion about it? And , in regards to Supertraining, the 6th expanded edition by Prof. Verkhoshansky includes material about adaptation that i’m still trying to digest. As we speak, i’m devouring “Fact and Fallacies”, another legacy by Dr Siff, more easy to and read and digest than supertraining but still sooo updated (despite its latest edition was released back in 2002). Anyway, have a great week. Will
Ah, by the way, apart from collaborating with the second edition of Zatsiorsky’s book, Prof. William J Kraemer wrote this book called “Optimizing Strength Training: Designing Nonlinear Periodization Workouts” which, as its title suggest, a nice entry level about training principles, Terminology, Assessment, Training design, case studies and handy tips for coaches keen to read an alternative to Bompa’s stuff or less dense than Verkhoshansky’s “Special Strength Training: Manual for Coaches” (which i’m still struggling to digest entirely).
Anyway, it might sound basic, but Kraemer’s book is truly neat, plus i reckon it works nicely as i foundation level before studying “Supertraining” or even “Science and Practice of Strength Training”. Just saying…
Finally, about the bodybuilding.com video, incredible the way some sites dare to “launch” instructions without knowledge, care or respect for people. The makers of that video don’t have idea. It is a total insult! No wonder if, after replicating what they watch in that video, some followers of that site go out claiming that “hip thrust” is not good for you (after hurting themselves or their clients).
Somebody should be accountable or take responsibility for that, for sure! hmm… (insert silence here) hey, hold on a second… BRET, maybe… maybe you’ve been wrong the whole time! 🙂
I’ve skimmed each of those books and I agree – they’re fantastic. And Supertraining took me three times to truly understand. With bb.com, I just wish they’d redo it properly so their fanbase can be properly informed!
Yep. He’s an ex-judo athlete who appears to display impressive relative horizontal force exertion in that he can match his opponents’ horizontal push despite weighing much less. He’s also markedly quicker, has great clinch stability, and has some nifty techniques that carried over from judo. Such a great blend of strength, power, and skill.
Hey bret, do you now why klokov is squatting with his left foot a little bit in front? He also does this with deadlifts. Thanks.
Good eye martos! Certain lifters feel that setting up in an asymmetrical position is well-advised if it feels better. I’m okay with this especially with strong/advanced lifters who know their bodies well.
Yup, that bodybuilding.com video is so so wrong!! Hands on the bar ma’am, and drive through the heels!!
A lot of the videos look Ok, but you have to be really careful as there are some real Turkeys in there.
That’s why I watch your videos, especially for the three fundamental movements: hip hinge, squat, and glute bridge/hip thrust.
Firstly I want to thank you for the great information on your website and videos. I recently purchased “Strong Curves” and I love it, I’ve become a proud glute addict!
But I do have a hip thrust problem…my gym doesn’t have a squat rack and the barbells supplied are the preloaded ez curl, which only go up to 40kg.
After that, my only option is to use the Smith Machine. I tried it today, with 55kg, and it was fine, though my ROM was limited. Would it be safe to elevate my feet slightly? Can you suggest an alternative? Or do I need to ditch my gym…
Hi Maria, sure you can elevate your feet. You can make the smith machine work for you. It’s ideal to use free weights but you gotta work with what you have. And certainly consider migrating to a better gym if it’s convenient.
I have a question for you about glute imbalances.
I am currently doing the advanced strong curves program ana I feel like I can progresss with the weight on the hip thrust, but I remember that in your article aboue glute imbalances , you said it’s better not to add weight if you no longer feel the weak glute.
I am doing activation drills (lying abduction, side clam. bridge) every day prior to my workout, but I still don’t really feel that the weak side contracts.
Should the muscle contraction be my indicator? If it’s doesn’t contract well it doesn’t work?
I really try to squeeze the glutes during hip thrusts, but you I can;’t compare the “pump” I feel on the right side to the left side. Would you recommend to change the activation drills after a momtn or so? It’s weird, cause even when I do the drills. like bird dog, I feel the left glute working, but also the right side (of stabilizing leg)
Hey Bret, I just read your GG Warning Label and has to smile because all those points are true for me even though I’m a guy…. doing glutes exercises for about 2 years now I went from almost no-butt-at-all to a remarkable round butt….
Thanks for all your posts & videos!
It appears that the Get Glutes product is focused towards females. Should I steer clear?
Bret, some great reading suggestions, but remind your readers to take the training logs in Charlie’s book with a grain of salt if the logs include Marion Jones, Tim Montgomery or Ben Johnson’s.
That being said, 250 Canadian Records, 32 World Records and 9 Oly medals is a pretty good resume for a speed coach.
Hello Bret, I’m currently deciding between these choices:
1) High Intensity Training, done twice a week for 20 minutes, single set to failure, TUL 50-90 secs. (6-10 reps), rush between exercises, double progression – super simple.
A: Squat, Supine Press, Row, Lateral Raise, Calf Raise, Wrist Fl., Wrist. Ext.
B: Squat, Stiff Legged Deadlift, Overhead Press, Pullover, Triceps ext., Biceps curl, TSC neck exercises
2) Workout from your new book on bodyweight training:D
I mean, I have great experience with HIT and it’s safe, time efficient etc. The only way I can do a workouts of your style – periodisation, more volume, frequency, multiple sets… is probably bodyweight workouts, I don’t want to travel to the gym. I already perfected my form etc., I am able to focus on my muscles, so I wonder if this “HIT” style, although it may not be “optimal in the lab”, could actually be the best I can realistically do and progress on, even for hypertrophy? I want to look good but I am interested in efficiency too.
Thanks and keep up the good work.
Hi Bret! just one question, I truly hope it gets answered before Saturday 🙂
I am a complete beginner in weight training, I’ve had only a couple of months lifting with a PT. Do you think this membership investment will be worthy for this level of knowledge? Or is it for people with a more advanced understanding of weight training?…
Thank you/Muchas gracias!
OOOOOOOOOOOOOOOH missed it by a day. tough luck!! 🙁 I guess I will be waiting!
Tough, only seen this now in 2016. (Puts on a sad face). Wish another promo like this would come again soon. (Especially knowin I don’t have the money to shell out for the monthly fees (exchange rate is high too)…sobs.