How’s it going fitness peeps? I’ve got some great articles, videos, rants, and before/after pictures for you to check out. Just keeping you in the know!
FREE E-BOOK: Training For Hypertrophy
Click HERE if you’d like a free review of the literature pertaining to training studies examining hypertrophy. I hope you appreciate Chris Beardsley – he puts out the best sports science information on the internet!
The Science of Gluteus Maximus Training
THIS isn’t an article; it’s a video. By me. You will like it.
Research Process Pitfalls
Most people haven’t the slightest clue as to what goes into publishing a study. Click HERE to read some of the pitfalls associated with publishing.
The Ten Richest Fitness Gurus
Click HERE to see who the ten richest fitness gurus are. Pretty sad state of affairs, but marketing trumps scientific knowledge any day of the week in terms of financial gain.
Personal Training Quarterly
HERE is the first PTQ edition – if you’re an NSCA member, click on the link for free access.
Old School Smarts
I thoroughly enjoyed THIS article by Bryan Krahn.
Derrick Kendall Squats 1,005 lbs
No big deal…
Hip Thrust Plyos
Not quite sold on these yet. I used to do something like these off the Skorcher four years ago (see HERE). Dominic makes them look so fluid and athletic, but many individuals would jar their lumbar spines via hyperextension when attempting these. Give these a try and let me know what you think.
Chris Duffin Deadlifts 405 x 40 Reps in 60 Seconds
Leroy Walker Inclines 500 x 10
Is this real life?
Fake Supersized Muscles
Say what you will, but you gotta admire the honesty.
Here’s to the Crazy Ones
I learned of this from listening to Steve Jobs’s biography. Such a brilliant ad! I vaguely remember it from 1997 but hearing about it in the audiobook made it more fascinating.
Here are my Facebook rants since the last random thoughts post.
Lifters can sometimes be quick to blame an exercise for causing pain and discomfort. Often, the fault is not on the exercise itself, but on the way the exercise is being performed or the way the training regimen is designed. Proper technical form is paramount, as is optimal recovery.
Two different Exercise Science students have recently forwarded me the notes from their Biomechanics courses to alert me that their professors are incorporating content from Chris Beardsley and my work at www.StrengthandConditioningRes
Finding the right personal trainer can sometimes be challenging, since many trainers attach themselves to a particular school of thought. Depending on your goals, their methods may or may not be ideal for you. For example, if your goal is to optimize glute shape, but your trainer doesn’t incorporate the best glute building movements into your program, you’ll likely be disappointed in your results. I recommend that you express to your trainer your desire to perform those movements, and if your trainer is close-minded and bull-headed, replace them with one that prioritizes your progress. The exercises you perform heavily influence whether or not you reach your goals. Dozens of www.GetGlutes.com members have informed me that their progress took off once they ditched their trainers and implemented Kellie Davis and my system (in addition, they spent less money in the process).
Personal trainers: If you find yourself dreading a particular client (maybe they’re toxic/negative, or they don’t respect you, or they’re overly flaky or uninvested), don’t be afraid to fire that individual. Not only will this clear up room for a more ideal client, it’ll also lift a weight off of your chest and reduce anxiety/stress.
I have a dream that one day people across the globe will be more concerned with their glute development. I have a dream that one day people will not be satisfied with flat buttocks. I have a dream that one day people will take matters into their own hands by strengthening their gluteal muscles. I have a dream that one day people will join hands and perform hip thrusts, squats, lunges, deadlifts, and back extensions together in harmony. Let glutes grow from the mountaintops of Italy. Let glutes grow from the forests of Brazil. Let glutes grow from the reefs of Australia. Let glutes grow from the skyscrapers of New York. And when this happens, we will display greater athleticism and incur fewer injuries. Glutes at last, glutes at last, thank resistance training, we have glutes at last!
The benefit of a relentless work ethic is that I’m now friends with top researchers and equipment manufacturers around the world. I often know of cool things in strength & conditioning and biomechanics far in advance of everyone else. Six years ago, nobody knew of me. I was just a man with a training studio who’d strip down into his undies at night to perform self glute EMG experiments. Now, I’m mixing it up with the bigwigs and have amassed an amazing following of readers. Hard work + passion can make dreams come true.
Proof that every exercise in the gym is functional – seated leg curls would make you better at this real world movement. Click HERE.
Glute Training Feedback
Working to build more mass on dat ass (that rhymes!) Been doing weight hip thrust on a weekly basis and squatting only on alternate weeks. I mentioned this before. I’m doing so because hip thrust stimulates the glutes more than squats. I’m not saying squatting doesn’t work! It does. But there is more stimulation in the glutes when I do the weight hip thrust. At the moment I’m only at 295lbs x 10 for hip thrusts. Even with padding my pelvis are so freaking bruised from that weight. Aiming to hit 315lbs without breaking my pelvis (kidding). – Melissa
A quick note to thank you. Your articles and instructional videos have revolutionized my training. I’ve been lifting in a haphazard way for some years but have really gained in confidence and skill since following your advice and programs. I train by myself, which makes it a little more intimidating heading into the weights area with the big guys (I’m a 5’3, 53gk, 41-year-old woman), but today a trainer came up to me and said it was great to see someone train so hard, big weights with barbell hip thrusts. He was impressed, and I felt pretty proud. Couldn’t have got this far without your help.
PS: Since glute training I have eliminated my lower back pain, which was a welcome surprise!
Hi Bret! I wanted to share with you my progress. I know this is showing a lot but this was the best way to see what progress I actually made! On the left I dieted down over the summer and over the year I lost 10% body fat total in 6 months. I lost what butt I had which I guess, now that I look back, was mostly from fat! The right picture is me after a 4 month heavy lifting/bulking winter phase AND 2 months of reducing caloric intake again, and I’m currently trying to get leaner. It looks like with your strong curves principles that I have added a lot of glute and leg muscle! I’ve been weight training for over a year now but I find that applying your knowledge & thorough research on the glutes (especially the best ways to activate them for hypertrophy) paired with good healthy eating has produced results I never ever thought I’d see on my own body! I’m 5’0 and my glutes/hip measurement went from 35 to 38! I cannot thank you enough and for all the articles, studies, research, and really helpful resources you have put out there for all of us women who thought that transforming our backsides was a futile endeavor. I recommend you and your works to all those who’ve taken interest in my new lifestyle and want pointers on how I did it. Thank you thank you!! – Jenina
Bret, I started following some of your video advice on building stronger glutes as part of my marathon training and it is the first time that a trainer’s advice hasn’t caused some tangental injury. Your exercise videos demonstrate what are apparently the proper forms for glute bridges, hip thrusts and more. The result has been stronger glutes and core; an improvement in my running time–a comfortable 11 minute mile down from 13; ITBS I used to get on long runs disappeared; and at 44, my posterior seems to get noticed in even my baggiest of pants (which I kind of like, this getting noticed). I recommend your videos and advice without hesitation. Frank
Ok, the one on the left is from a year ago when I was going to Bar Method classes and doing a bottom load of cardio. I was about 122lbs. I had ZERO definition. The one on the right is after working your program the past 8 weeks and 125lbs. I started in November but because of an injury, took a break about 1/2 way through December. I started up the Gluteal Goddess 12 week plan again the beginning of the year and this is my progress so far. I normally have a pancake ass so even though this isn’t where I want to be, it’s way better than where I started thanks to you! Can’t wait to see the results another 8 weeks from now. Thank you for constantly educating me! On top of helping me build my booty, you’re making me a better trainer for my clients! – Julie
Bret, gotta admit bro, when I stumbled across your stuff I thought you were crazy. I decided to give it a shot tho and started doing hip thrusts, band hip rotations, goblet squats, and back extensions. Three months later, my deadlift has increased by 55 lbs, I split two pairs of jeans, and I’m hitting home runs just about every other at-bat with my company softball team. I’m trying to get my lifting partners to get on the thrusting train but they’re resisting. You’ve got a good think going dude, keep it up. – Bryce
Alan Aragon Coming to Toronto on June 14
Canadian peeps – my friend Alagon is putting on a seminar. I vouch for him 100%. Click HERE to learn more.
Dan Green Workshop April 19th in Tempe, AZ
Click HERE if you’re interested in attending a Dan Green (world record raw powerlifter) seminar at Revolution Training Systems. Dan is a freakin’ badass, and he’s very down to Earth and knowledgeable.
Six Blind Men and the Elephant
Physical therapists, massage therapists, and sports medicine personnel – you gotta admit, this is pretty funny!