Bloodflow Restriction Training For Glutes

[@hamnashahid9859]

Based on research and this video I think BFR training would be great for someone training at home who has limited amount of weights to progressively overload more weight.

[@evsowusu]

Can’t believe the Glute man himself used my video as an example in 4:18 🤩🤩

[@jonathanharry7546]

wow your Lit!

[@guacgirl]

You look great 😘

[@bayborn510]

🔥🔥🔥🔥🔥🔥🔥🔥

[@rox.ie.g]

Right! 😍so cool!

[@EmorettaRobinson]

Congratulations! You are incredibly fit.

[@francescagarcia2966]

The only person I trust when it comes to speaking on the glutes. Great informative video as always. Keep them coming. 🍑

[@shanelpaige2152]

Yup!

[@cinematv7370]

Client results are everything. Look at athletes with muscles you want to develop.

[@hiban3858]

So do I!

[@TheDafina2001]

Facts

[@zaneeltoro6412]

God, such fuckkery.

[@sophiareyna4087]

Seriously, he doesn't speak a word unless it's science based. Thank you!

[@anita.s6332]

Some people can't train with heavy weight due to injuries, age, etc. I use BFR just for that reason and I'm seeing great results. So many people stop working out the older they get because the risk of injuries. Especially over 50+. If these help encourage working out, its a win win imo.

[@4kats]

Thank you for this comment. Very true. I get more tired and I'm 58. This could help in getting a quicker workout in for me

[@rox.ie.g]

I’m honored! 4:25 👀 I definitely use BFR bands for exactly what you mentioned🙌🏽 they are an accessory that I can add to my workouts, still requires me to put in the work👏🏽

[@Juuuuuu555]

where did you buy yours ??? I cant find good quality band

[@rox.ie.g]

@@Juuuuuu555 hi Judith, I got mine from Amazon from the BFR company Bret mentioned.

[@bretcontreras1]

Gracias Roxie 👊🏽

[@KickoffZoneShorts]

@@Juuuuuu555 I bought mine from B-Strong, they are the best but they are expensive.

[@smokytopaz868]

I've just started back exercising and doing home workouts, these videos are a great source of information for me and I love the way he explains everything. I have come to the understanding from this video that since I'm training from home, using he bands are not a bad idea.

[@evsowusu]

OMG it’s me 4:18 this has made my week 🤩

[@XxChantellXx1]

How often do you train using BFR bands a week?

[@cherrinagoodacre4193]

🙌🏽

[@evsowusu]

@@XxChantellXx1 maximum 3 times a week usually twice on my leg days and once on my glute day

[@Sara-md8nu]

Omg your so famous at 4:18😃 can I get your autograph

[@Cosmic_Code]

@@evsowusu How do you use them on glutes dear>? same as legs but working out differently>? I just got some for legs and arms.

[@diarakazemi97]

upload more videos more often Bret,u dont know how much we need it . ur the best

[@sonyagm2210]

Please could you set up for subtitles? thank you for sharing your knowledge :)

[@suzeystapleton7797]

I second this! Please have good subtitles.

[@francesherman9083]

I never heard of this before but you're saying restricting the the leg can make the glute grow where do you restrict it above the knee I'd love if you could explain that please

[@tarotpoptart]

If you hit the CC button (closed captions) at the top of the screen, you will get subtitles for his videos

[@sonyagm2210]

@@tarotpoptart Thank you, Im thankful they update the subtitles :)

[@suzeystapleton7797]

The closed caption subs are rubbish though. It's AI that reads the words and I don't rate it!

[@ironmaiden4966]

I have BFR cuffs on the way from Smart Tools. Ed LeCara (a physical therapist) has a book out for the training and has training courses as well.

[@glootgoy9103]

Its crazy, i remember when this bfr started popping everywhere but i never had a major interest in it. Leave it to Uncle Bret to make me interested in hearing an explanation about it 8 or 10 years later. 😁😀 Trust the Thrust

[@bretcontreras1]

Lmao a little late to the party but 🤷🏻‍♂️

[@gabedominguez2943]

Thank you! I’m a physical therapy student doing an in service presentation on BFR. I’ll give those articles a read

[@creslylabrador8632]

Ive been thinking about this subject lately. Im so happy that you have a video about it!! 🙏🏻🙏🏻

[@mariannegw616]

Do you have glute tips for someone who has SI joint pain? Please and thank you!

[@kimdavis7812]

I’m 61 & want to continue to lift but I want to save my joints…. That’s why I’m keen on BFR bands..

[@claudiacrespowowsuchlink]

I'm stuck at home without gym so BFR is perfect

[@cinematv7370]

A weighted back pack is lile a kbell or dbell. A dufflebag is lile a barbell or sandbag.

[@diarakazemi97]

i get so exited and haaaaaaaapy everytime i see u post

[@sunniesofit]

I came here knowing BC would know! Thank you❤

[@nikolettantal846]

Hi Bret! Could you make a video with some tips and recommendations for us, "skinny fat "people, please? 😬

[@lizbethinzunzaramirez6744]

Body Recomposition- Build muscle while loosing fat.

[@bayborn510]

Yes!!!

[@bayborn510]

@@lizbethinzunzaramirez6744 this is actually the best solution but when I do this I grow in my limbs and gain in my mid section because I have to eat to grow muscle in the skinny limbs. Guess I need a trainer

[@TheLadyQuashia]

@@bayborn510 you probably should up the cardio and shouldn’t be so high in a surplus because body recomp is more maintenance calories or slight deficit or surplus. As long as your a newbie you will build muscle with heavy weights at maintenance and lose fat but it does take a little longer

[@lizbethinzunzaramirez6744]

@@bayborn510 in my experience of having PCOS and being overweight most of my childhood and teens.. nutrition is the best way to a flatter tummy even if you’re building muscle. Over the long run the muscle gain will be greater than fat gains and you’ll be able to slim down the rough areas. When I started eating more for muscle gain first place I gained was in my stomach but then my curves started growing and getting stronger and slimmed down my stomach area. So it takes time. And it takes consistent good nutrition. I found out about Bret C. 8 months ago, I’ve applied everything I’ve learned from Bret and also my own knowledge as well as having a good consistency with what I eat and how I fuel my body and I’ve seen amazing results so far.

[@mellymell33]

I liked the video before I watched. Its Bret so I know I'm getting the best info out here.

[@allurelife1376]

That makes senses I did BFR training and was doing crunches with them. 4 hours later I feel the muscles in my abdominal area activating or something

[@lionhead122]

BFR is shown to greatly increase the production of growth hormones and protein synthesis. Would this not positively effect gains from high load training as well?

[@jillpinkelman5375]

If I'm out in Vegas for a weekend, is there any way to visit the #glutelab and meet you? Maybe get some training tips? That would be SO awesome!

[@ihazelmac]

I gifted myself your book for Christmas, and I am soooo happy with it and all that I'm learning. I do have a knee problem so I think BFR would work for me since I can't lift heavy anymore. I'm thinking of alternating BFR like you mentioned. Thank you!!

[@claudiamarianidamato9499]

But In your previous video you said it’s useless ...? I’ve used it for couple years and i love them. I have an imbalance in my left glute and have been rehabilitating it by using the BFR band on the effected leg only . It helps pump the blood in the area hat would otherwise be under active

[@lalitalali2057]

Hi so its are good for glutes growth?

[@lalitalali2057]

I have an imbalance i don't feel my left whatever i did

[@shawnawyland1506]

I love this video. I have been considering B3Science cuffs but haven't pulled the trigger on the $469.00.

[@Chan.711]

Ty for this. Only physical therapist show me love when I wear these (I'm a man). I use these for leg extensions and hammy curls. And I do my exact workout as my heavy day with 20/30% of 1rm. It's very helpful especially as I get older.

[@ashleywind3640]

Beautiful conclusions 💜

[@bethanyrose8956]

Perhaps good for those in lockdown with less weights available!

[@a2b3c]

But how can you possibly BFR your glutes, as the vessels are not accessible like in the tighs or arms - the veins are somewhere inside your body / pelvis - what she did at 13:30 visible, is restricting the blodflow from her tighs/legs backwards... thats not effecting the glutes backflow of venous blood hackhoul to the heart in any way.. or am i now thinking wrong?!

[@rcoop2177]

What brand of cuffs did Breanna use?

[@ciarasanders9032]

Great video Mr.GluteGuy! 🤩 But could you possibly touch on the “hip dips” topic? How to build muscle around that area? Or someone leave a comment on what exercises can actively target that area Bc maybe I missed that topic 🥴

[@user-rj9ei4rk8l]

Yessss this is needed

[@camilamolina630]

you can't build muscle there, he already explained

[@diamondedevil]

you could train your glutes (minimus n medius as well) to sort of fill out the hip but theres no exercises for eliminating them, if anything, the dips might grow bc of working out the glute medius so much,, also hip dips are natural n beautiful i think more of us girls should try n get rid of this narrative that theyre undesirable

[@rachh1350]

I have a knee injury therefore can’t squat to full depth. Ive been using BFRT whilst quarter squatting and honestly, I’ve grown my quads and I’m not doing any other quad exercises. I do 4 sets of 20 reps with a 40 second rest inbetween. Pretty much going to failure 👍🏼

[@angelmorales3381]

Thank You! No nonsense! Basic talk with universal understanding 🎈

[@mehrrafiei6284]

Hi Bret it’s been 2 years since this video and probably much has surfaced that is not in this video. Is there a way you could conduct a research on how Bfr affects glute growth and perhaps provide an optimal training regimen using this technique? P.S. Love your content

[@FoodandWorkout]

I see result only working out at home im a mother of 3years old u just need to know ur body its the called’mind and body connection “ but always happy to listen to expert

[@Ella5561]

Can you do a video please on how to calculate how many calories to be consuming for a caloric surplus for bulking?

[@laniiijdj3930]

there’s calculators online you can use!! :)

[@gettingleanwithjanine922]

Totally agree with Bret here. I have been training with Bret with his customized training programs for the past couple of years. Last year I tore my anterior hip labrum when my doggie was attacked by a German Shepherd. We made it out ok, but from me trying to protect him my labrum tore. As Bret said, the BFR is good for rehabbing an injury. My PT who rehabbed me back would use blood flow restriction while doing dynamic stretches and rehab exercises. It worked and Bret’s program brought me back to reaching my PR’s once again. I’m so darn grateful. Another way to use the BFR is to incorporate the bands on a de load week. Other than that, I’m enjoying the progressive overload with his customized training. Ty Bret ;0)

[@Itslorenarivera]

Bret, can you do a video on running and growing gluten. I run for at least 4 times a day for my mental health. However, My butt is flat and weak. I’m looking to follow your tips to grow the glutes. Will running prevent glute growth?

[@jayg.1734]

Try jump romping- it made my glutes bigger & my legs more tone and firm

[@jayg.1734]

When i first started i did 1k jumps but now im moving up to 2k. Be mindful that around a couple of days ur legs will be hurting so much

[@diarakazemi97]

imagine a world without Bret!!!!

[@lindamcgrath]

Great video as always! Since the optimal exercise groups are mostly quad dominant (squats and lunges), and the bands occlude distally, would that mean that legs would grow bigger than glutes with BFR training vs same exercises with heavier weights but no bands?

[@IamSarahAshley]

thanks bret

[@RemyMafia]

This conversation have recently came up with my gym buddy because she have recently added that to her leg day and to me i was puzzle about it but didn't dismiss her theory or liking of it . To me personally i didn't like it or see the need of it but she swear by it that she feel the difference between wearing them and not using them. Im all in for a great Glute workout so I'm curious now to give it a try just to test it out. Thanks always for a great informative vid. My Glutes will always be in good hands lol

[@user-kf4zm5tm5p]

can this help w asymmetrical glutes?

[@morgancaldwell8584]

I love all the information you give us

[@melinacortes3162]

Waiting on a new video… hate to push you but love your videos Bret!!!!

[@donna6407]

So they would be beneficial for at home training?

[@liahernandez2460]

Porfavor activa los subtítulos en ingles sé un poco de ingles con subtítulos se me facilita mas entenderlo siempre veo tus videos

[@sacriste]

Creo que por ser estreno todavía no se han activado, pero eventualmente lo harán automáticamente

[@ProfessorNurseRae]

From a mechanical standpoint the swelling makes the most sense. The other metabolites disseminate into lymph and circulation

[@andrewkavanaugh6951]

Is it not possible that restricting blood flow stresses the joints just as much? Less load but the tissues (synovium etc) will also fatigue sooner

[@Markhypnosis1]

No, because without bfr the joints are being stressed with the heavy load. With bfr the stress is metabolic rather than heavy loading.

[@jennelynmaglasang7842]

Hi bret, could you make a video about the difference between the sumo deadlift and RDL, and which of them works more for the glutes growth😊.

[@hansimeier6587]

Great video! Due to invalidity I cannot do heavy leg training. A bone tumor in the hip has been removed, unfortunately including the hip joint and some musculature. That is the reason why I am interested in bfr. Now my questions: Do you have any suggestions about the ideal placement of the straps? I assume at the thigh's top. The higher the better? Does it matter at all? I use flossing bands for BFR? Should this work or should I better use BFR straps? Are there some disadvantages using flossing bands? I am more a beginner with BFR and cannot not do any heavy leg work, but I do heavy exercises for the upper body, i.e. pull ups, dips. And no, I can't do high reps in these exercises.😆😉 Thank you for all kinds of recommendations and suggestions.

[@prestonshirley9864]

Has anyone seen anything in the literature about heat shock proteins in conjunction with BFR training. I woke up one morning last week thinking about this. My thoughts centered around how the palms of our hands and bottoms of our feet act like radiators for our bodies by way of arteriovenous anastomosis. If the returning cooled down blood is not getting back to the core, wouldn't it seem that core temperature will continue to rise and activate heat shock proteins? Please let me know if this has any validity or if I am barking up the wrong tree.

[@jas8426]

Yesss I have been waiting for this video to come out Thank you 😊

[@deemas.kgemzi5062]

Totally trust you. Hi from Dubai

[@Tj-ml9uw]

Bret, I have a question for you.... Are kneeling squats effective?..I have bad knees so kneeling makes it easier but do they actually work?....Thank you!

[@cherrinagoodacre4193]

I’m listening 👂. Have my BFR

[@Nikkividaa]

Always so informational 🙏🏼 thank you!

[@editamachulikova2646]

Can you do another underrated overrated video🙏 Loved it.

[@nerimainechaib5171]

Bonjour Bret, Je suis médecin du sport et je reste perplexe par rapport aux effets néfastes potentiels de cette techniques notamment face au risque d'insuffisance veineuse si l'occlusion a lieu en dessous des fessiers. Egalement il existe un risque plus élevée notamment chez la femme (oui oui je prêche pour ma paroisse ;-) ) de rétention d'eau et de cellulite. As-tu trouvé des articles en ce sens, sinon de ton expérience, aurais tu remarqué des effets indésirables confortant ces hypothèses? En te remerciant pour tes lumières. Nérimaine

[@nikosrosos5180]

I do believe that they work really good in arms and legs I use them if I hit arms last I a pull work and I'm tired but you need to tolerate the pain the pump doesn't leave for hours maybe even next day, and saves my joint t HD at gets destroy Ed from heavy pressing, don't do always but 1 - 3 times a month, different stimulus with time saving and less joint pain

[@manu3939393]

Do you have any advice about buying some cuffs? Anything to look out for or any trusted brands? Much appreciated

[@stephenmoreton5249]

Hey Bret is there any population of people who should not use BFR training?

[@sbhm1108]

Love the info from your vids.

[@PaleoLifestyleUK]

Do any of these studies take into account genetics? Because mesomorphs build muscle super easy, while ectomorphs like myself build very hard, so how do I know that that type of training will help me build muscle? Mesomorphs can build massive thighs from cycling while I'm a cyclist myself and my thighs stay slim even though I cycle 30+ miles per week.

[@naija4956]

hi Bret! hope youre well! Kind of Off the topic about glutes but What do you think about wrist rollers? Any way to increase wrist size with exercises for a woman?

[@nicolettetomblyn994]

Love your videos thank you for all the information!

[@tatyanabutler6493]

How can you gage the restriction? I used to work at a sports PT place and they used it for all there athletes for rehab but it came with a machine to gauge the pressure and the blow flow to that area.

[@MariaSanchez-mo8th]

Sooo glad you did this! I was doing BBB for a few months, but my nephew asked me to do a competition with him next year so I got a trainer (in my home state). However, I still use Brets glute days. There's just no comparison when it comes to glute training honestly. I use BFR because my trainer uses lower weight, higher rep philosophy and I'm one of those people who is SUPER competitive against myself, LOL. I do admit that I don't go very light, it's just not in my nature to hang back. But I also don't go super heavy. I'd say I do 50% on my ORM, never have maxed out so I don't know what that is. I can say this, I'm LOVING the way I look!! Upper and lower body. As a 48 yr. old mother of six, it's not easy to make a comeback. Granted I never let myself "go" too much. At my heaviest I was 182lbs and I'm 5'10". But I'm happy with the BFR bands for now. I'm sure I'll get tired of them and want to go heavy again. Until then, my body is by my train but my booty is by Bret LOL. BTW read his book, it'll help SOOOO much!

[@sabibagi]

Great videos and information, thank you! I would appreciate a video on bubble but training which seems to be all over the internet right now. ❤

[@BlackCEOqueen]

Hey! What BCAA muscle grown supplements would you recommend??

[@dubbhe27]

I have bad circulation in my legs , I don’t think this would work for me 😔

[@productOFpain1]

It helps get the blood flowing better....

[@lisajudkins6265]

@@productOFpain1 no it doesn't BFR stands for blood flow restriction... It restrics the blood so anyone with circulation problems is highly not recommended

[@Kelalasdemonx]

How do I know if I have bad circulation

[@lisajudkins6265]

@@Kelalasdemonx go to your doctor .. Signs are usually cold all of the time and numbness

[@lizbethinzunzaramirez6744]

@@lisajudkins6265 I would say i dont have the best circulation on my legs but i could not start growing mass on my ass until i used thick fabric resistance bands and i place them under my glutes and i feel them on my glutes more than above my knees. SO in better words BFR band would actually help regardless if you feel it better on ur glutes than without.

Hi Bret! I have a question ⁉️ what is the difference between Pendulum and quadrupled hip extension please 🥺 I have your list with the numbers of damage when we are doing some excercices. İt s very old paper but I design my workout with this list; pendulum is 185 and quadrupled is 135. The both is some bent knee donkey kick but I can't find the real difference. Can you re explain it please or make some video? Thank you so much. ❣️❣️

[@jamieeverson9048]

I’ll stick with Booty by Bret 🥰☺️

[@dizellers]

Brett can you please do a video on hip dips and which exercises target areas that minimize their appearance pleaseeee ❤️❤️

[@edellaland3950]

He has talked about hip dips. Hip dips are dependent on your body anatomy, and will only get more noticble with a big butt. I have been self-consicous about it myself, but you should just embrace it. Everybody has hip dips, but in different degrees, they only go away when you pose. Love yourself

[@diarakazemi97]

useful as always Bret ,amazing

[@liyahb5567]

Ok so I'll try this during my home workouts

[@caitlinnnnnnnnnnnnnn]

I read that women need to be more specific with katsu training. Thoughts?

[@파란바다-p9d]

pump where buy it?? pump name plz and buy where??? site plz give me

[@rianab8032]

I have a question, what the right measurements of 1,57 height??

[@digitaljefftv]

Where do I order BC Bloodflow restriction bands 😎💪?

[@bretcontreras1]

I should make them lol 😜

[@VerticalVee]

what happens if you lift heavy with them on? would this be damaging or fast-tracking the muscle gain process?

[@LukesGarageGym]

I do these all the time!!

[@adorablekey12hh36]

My question is how long should you wear the bands during training. Or should you leave them on through the whole workout session?

[@dominquebritton6699]

I’ve heard 20 mins

[@adorablekey12hh36]

@@dominquebritton6699 thx sis. Haven’t seen any info no where as to how long they should be worn other than one lady said she takes them off after every rep🤷🏽‍♀️

[@Th3Fab3]

I've read just for accessory work not more than 20 min

[@adorablekey12hh36]

@@Th3Fab3 sticking to 20 min. Thx for response..

[@akiryaxoxo]

Is it possible to gain abs JUST by activating your core during glute exercises ??

[@elinistorustovu1444]

Thank you!!!

[@AW-ww3ee]

Great information 👍 thank you

[@rajuhossain8077]

Love from India ❤❤❤..... Sir i am 25 years old and my height 5'5"...my weight 54 kg... Sir i have knock knees problem last two years..... So please make video how to fix knock knees...... Sir please please please🙏🙏🙏..... Love you sir...

[@Mrscarmileeta]

If I've done a Bret Contreras pyramid (finished in March) but my gym has been closed for 2 months now and not opening until August, could I use BFR bands at home to maintain my glutes? Would it help me supplement heavyweights?

[@beatricenavarette4906]

Hi 👋 good video

[@lalitalali2057]

Hello so its are good for glutes or not?

[@jnyfried]

Hey Bret, which one hits the lower glutes better, good mornings or the 45 degree back extension?

[@edellaland3950]

In his Overrated Underrated video I think he said that back extentions are better

[@sussyleonkuffo]

Love this ... thanks 😊

[@blessednotstressed2739]

I already have a circulation thing where my feet and hands are always cold so this really is not for me lol BUT this is very interesting

[@lisabrd6153]

Is it bad when I'm after every glute training sore? (I train 3 Times a week) But It is not a bad soreness. I can train after one day Rest again. Love your Videos!

[@XxChantellXx1]

Same thing happens to me, I’ve never trained glutes twice in a row as I’m just too sore after the first day

[@giuli1188]

Hi bret, can u please add the subtitle in english in your videos ?

[@rythmicwarrior]

"I'm gonna need you to go ahead and back that thing up Bri...for science."

[@hecmarq]

"ya tengo mi phD y sé cómo interpretar evidencia..." Cortita. 🤘

[@TreasureForeverOfficial]

What kind of straps do you use to do this?