How To Build A Strong & Aesthetic Butt With Glute Expert Bret Contreras | Mind Pump 2155

[@319jmp]

Okay so here are a few helpful tips: When choosing an exercise for the greatest opportunity for growth you can: 1) choose one with the greatest opportunity to progressively overload it 2) choose one with the greatest range of motion 3) choose one that matches its resistance curves to your strength curve 4) choose one where the highest amount of tension can be applied in the muscle’s stretched/lengthened position. If you can find an exercises that allows for several of these at the same time, you have a recipe for “the best exercise”. While Hip Thrusts allow for a great loading potential, the range of motion is not the best. Sumo deadlift therefore would be on paper better because of both the loading potential and the range of motion. However, due to differing body mechanics, the sumo deadlift may he hard for some to feel their glutes activate. In this case, consider the Front Foot Elevated Split Squat. Using proper form and preferably Smith Machine, it may be the best of all worlds for the glutes.

[@isabelcastaneda7439]

Genius

[@annamasciarelli6455]

Thanks!

[@NaomiLeonard-g2n]

I've been obese for 14 years since the birth of my first child. I have lost weight several times and always gained it back and more. I've always done the same thing, eat less... workout more. At some points I was doing two P90x workouts a day. I was always exhausted or injured. I tried keto and lost 25 pounds but the rage and hair loss wasn't worth it. The past few years I got into fasting and when it stopped working, I fasted more. I was fasting daily for 18/20 hours eating about 50 grams of protein a day. I've always been active and have been lifting weights regularly but I didn't realize I was doing "muscle cardio" until Sal said it. I've learned so much from you guys... in the past couple weeks I've stopped fasting, I'm eating as close to 150 grams of protein a day, I'm squatting, thrusting and deadlifting around 120 -135 for 3 sets of 6 and 8. I didn't even know I could lift that at almost 47 with two kids. Thank you guys so much for all the great info.... can't wait to see where I can go from here. I haven't felt excited or hopeful about my body in 15 years.

[@0oohnegative]

Hell yea!!!! You should be so proud of yourself! I hope you are still crushing it ❤

[@alicelovescats888]

What’s muscle cardio? Is it when you don’t lift enough?

[@kikimonstera3368]

​@@alicelovescats888probably when you don't lift for strength or hypertrophy. Just lift to exercise

[@FriskyTendervittles]

Update?

[@shanarabegum8129]

He had a good soul, we need people like him. Esp when he said I care for pple. Exactly my moto when I see my patients.

[@a.gallardo6902]

Wow, I felt like I got to really get to know Bret Contreras in this interview. I have seen a lot of his videos and it’s always straight to business. He seems like a genuinely nice and caring person here. 😊

[@CuriousCM]

Brett is worth the 2 hours. So much knowledge

[@MaribellaPortraits]

I want more! This was such a fun watch

[@debbymarine]

I enjoyed seeing Brett Contreras on the show. I have all of his equipment, his books, and follow his Booty by Brett training programs. I’m a retired personal trainer, age 64, but I still love fitness and continue to train my body. I especially enjoy Brett’s way of training! 👍🏼

[@lynnwilliams5432]

Doing these to awaken fractured femoral stem kills woman.

[@chooselife5863]

​@@lynnwilliams5432 What?

[@columbagonzalez5203]

More episodes with him please. I worship the glute guy

[@MindPumpShow]

He’s awesome

[@Selene-cl9gy]

We 5’ ladies thank you for your gym products! I hated hip thrusts until I ordered your small bench! And the glute rack is amazing!

[@Christianh.5]

26 year old father of 2 here. Just finished powerlift and I've got to say, by far one of the best programs I have run to this day. Hit all 3 lifts with a pr at the end. Thank you guys for all that you do and having such a great message!

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

[@LisaOlona]

The first 2 hour podcast I’ve ever listened to from beginning to end! So much knowledge here.

[@Andrea_k86]

Been really working on my glutes starting the beginning of this year. With working them out 3 days a week, eating a high protein diet, & taking Creatine I've seen really good results so far. Looking forward to listening to this episode.🦋

[@MAN9027]

how much creatine a day?

[@Andrea_k86]

@@MAN9027 Just one scoop a day, which is 5 mg.

[@Fishneck10]

Let’s see the results 😅

[@Andrea_k86]

@@Fishneck10 Lol! 😁

[@monicarobles6598]

I luv how humble he is

[@littlep420]

i luv how brett talks he is so cute and articulate 🥰

[@anjoliaisenbrey6456]

Starting with sumo deadlift and then adding barbell hip thrusts in that order proved super helpful for me!

[@cakescakescakes]

Hip thrusts 100% helped improve my deadlifts. Even though they’re a pain in the ass to setup when you’re doing like 150kg+ I still do them often because of this and how much my glutes became so strong a grew bigger

[@danielrak330]

Been doing a program like this for a few weeks. Switched to all compounds / heavy basics. Bench,Incline, Military, Lunges, Squat, SLDL, Pullup, Chinup, Bent Row, Deadlift. 2 sets each per week. It's fun and I feel strong and getting stronger.

[@margaritapadilla2503]

Bret looks Great! He’s da “GOAT!”💪🏼

[@user-ou6bk4iz8k]

I'm with Adam. Sumo deadlifts gave me tremendous glute growth!

[@Jennifer-bo2nb]

I loved this episode. Four brilliant trainers that have so much experience training themselves as well as clients. Thanks for this episode

[@ashleyacklin5556]

I'm too excited about this episode. I have friends who swear they can't build their glutes. This will definitely help me prove them wrong! Thanks!!

[@jmouzooni]

It takes me forever but it’s happening slowly. Lots of these compound lifts and protein and takes years

[@gnomeoshaves4641]

FINALLY! This one has finally dropped after days and days of being teased by you guys lol

[@ThePaigewieting]

For real! Haha. I said the same❤

[@Pennywonderland77]

I actually listened to this while I trained my lower body, focusing on my booty. As a 46yr old woman, I found that I began to lose that perkiness as I got into Perimenopause. This interview actually reminded me to target by using different movements. I can’t do hip thrust on my bench (doesn’t feel good on my back)but I can do it on the floor with my feet elevated. Awesome interview. Thank you😊

[@elettramia6380]

😅me currently working out my legs and glutes while listening to this

[@ashdp8485]

My gym’s benches are all too big for me too. I saw a good tip from one of those influencers that if you put a plate down it gives you the height to comfortably use the standard benches! It helped me immensely.

[@shanewinters3009]

The reason there isn’t such a large variance in squat’s compared to hip thrusters is because the squat is a compound lift with so many more areas to cover up the weakness. It’s the simple compound vs. isolation argument. There is just as much variance in the glutes with either exercise but one can’t be covered up. Great show guys, Justin is the man!!

[@senkazlopasa1522]

Bret Contreras + Mind pump guys 🤯Immediate like button! Like, literally the only fitness people out there that I swear by and brag about all the time. Soo informative, but also would like to note that It's amazing how you can actually feel the passion these people have for what they do

[@sunnygirlrn]

I recently added elevated Smith machine split squats and they are so humbling. Nauseous with the lightest load! Last week I tried barbell sumo deadlifts and oof was I sore. Excited to spark some new growth. Love Brett’s Glute book, too. For people who like to nerd out on technicality it’s a substantial textbook with great illustrations, too.

[@veenurse777]

Brett is the GOAT and genuinely good heart!!

[@mtstans]

One of my new fave episodes! Keep it up! Would love to see Mike Isreatel on here.

[@Mysterious_Moon]

He’d have some rebuttals to what Contreras said here about him. They have some beef.

[@huckjunoy]

I knew Brett from long time but after this episode I like him even more! By the way guys it feels you enjoyed the conversation 😉

[@TiffanyGriffin-u3r]

So much great information! I love the detailed explanations behind the science of why you believe in the benefits of each exercise. I'm looking forward to putting what I learned into practice.

[@claymonaro68]

Thanks for introducing me to Bret and all his work, I love how you can disagree on things but you see each others point. 2 hours flew by

[@nessacherii6807]

Building glutes for about a year and i think i have made progress. I kept seeing this exercise trend so i tried it for the first time following your form…. Ive Never felt that part of my butt sore all on its own!!!! Im excited now. I recommend!

[@joannfalcon6423]

I loved this interview ❤️ I know that research is often biased or flawed. But your reputation for truth and integrity is well known. Making you a trust worthy trainer to follow. I truly appreciate that in a world of false information. Now here's something I didn't know. You don’t charge? OK so I'd really like to train BUT I'm not waning to train for a competition just for my personal benefits and health. Also I am 68, I weigh 123, I've been lifting weights for 16 years. I have a lot of questions on how to lift not only for improvement but also to maintain. I hope to hear your advice for an everyday person.

[@CHAMPLIFTS]

Every morning starts with a mindpump podcast 🏋️

[@sksainc688]

I LOVED this episode! I love you guys and love Bret. It was so amazing to watch and listen to you all speak about your passion.

[@mariaweaver1618]

I knew there was a reason I liked Brett Contreras, he’s the real deal trainer

[@MindPumpShow]

💯💯💯

[@scottbennett3765]

Amazing guest! Mind Pump is always raising the bar in the health and fitness space.

[@lilarmybro50]

The amount of knowledge I’m getting from these episodes is insane! I currently don’t squat because of knee and back issues but I’m able to deadlift a lot of weight and was wondering why it wasn’t making me stronger in my deadlift and now it makes sense!

[@garycoote]

Wow this guy is good, he's like a magnet you can't stop listening to him, and I am not creepy. 😅

[@katk78]

Thank you for reading my mind and having the bootie guy on! Mind pump from time to time brings me back to my younger years. Good memories.

[@julieheadings]

This was fabulous! It took me a few days to catch it all, but I could listen to it again and again.

[@endresbielefeldt2050]

thank you for having him on your show, i feel like he is a hilarious guy that fit right in with you guys!

[@MindPumpShow]

We love Brett

[@jeffadams5413]

Who wouldn’t love him

[@samkellyfitness]

I haven't heard of Brett before, but what an amazing person. Totally love this guy now

[@lyzabethlopez]

I thoroughly enjoyed this chat. What a fantastic podcast :)

[@ubon21]

You guys are such a great influence in my life. I am finally getting my shit together and got back into lifting after being a lazy motherfucker for way to long. I'm new to the show, but I've been listening to the podcast everyday since then. bless you guys

[@prissyxmansourx4210]

Two hours of great knowledge, information and training advice x

[@SunkissedSweeti]

Really excited for this one! keep trying to convince the women I know that you can develop great glutes without getting on the table!

[@MaribellaPortraits]

This was so fun to watch. When y’all geeked out over the old school equipment I cracked up

[@GoldenRay84]

my FAVORITE so far... so much information. Brett is such a wholesome guy! haha... loved the expiration date comment, that's so funny! totally worth the 2 hours

[@steadystackin7250]

Glutes are a highly underrated muscle group for men. As a guy with bad leg genetics, you have to make sure all parts of the legs are hit, not just quads and calfs. Growing glutes / hamstrings made my legs look substantially bigger and compensates for my bad leg genetics. Plus girls love that shit

[@andriahastings7007]

I love how you all talk! Thank you for understanding the the 5 ft girl problem…..and can ya help with the almost 60 and trying to be strong and muscular 😍 I appreciate all the knowledge and converting it to more digestible information.

[@leslieheidemann420]

I'm 68. I'm a IFBB pro. 2 lumbar back surgeries. I'm not allowed to squat or deadlift heavy anymore. I also felt like my glutes never responded well to squats or deadlifts like they have to hip thrusts. I'm old school bodybuilder. All my friends laughed at me when I started doing Brett's concepts. I bought his book and use it to make my programs, and do progressive overload. I train if hard! I've been doing this for a year now. My glutes don't look the same! I'm not quite 5' either. Gym equipment was not made with me in mind, but I modified everything I could. Brett's concepts were a game changer! I expect to be doing this in my 70's.. maybe longer!

[@KiRa-fy6uq]

45:28 I dont feel my glutes very much doing squats. If i do a box squat or a back squat, i can feel it some. Nor do i feel it much when i dead lift. I do feel the glute muscle fatigue when i hip thrust. And I remember in high school doing walking lunges across the gym made my glute feel like it was a knot back there. I do the BBB program and i see my butt getting bigger. At first i just did the 3 day program. Im shooting for the 4 day a week this month though and trying to be more consistent with protein. I can barbell hip thrust 255 lbs 3 times. With the smith machine i can back squat 155lbs. With the hip thrust machine i can technically do more but i honestly hate that machine. Ive made some progress and its been slow but steady. Im not too good at tracking what pr's but i will sometimes randomly write them in my notes. I will check back in a few months and see if i can do more and i will add how much i currentyl deadlift as well next time i do it.

[@JRonDSA]

This is an amazing episode, thanks guys!!

[@melissaeakle2825]

The gym I trained in just recently closed and one of my favorite machines was the chain Nautilus pullover. It was the 💣 Everyone else thought I was crazy until they used it properly

[@MeliQ823]

Absolutely loved this episode!!! So much knowledge and experience in the room but most importantly very humble and open minded people who are willing to tell things like it is and never worried about just being right. Awesome job guys!

[@pokemonfanthings4444]

I’m fascinated with all these tools. It’s exciting(and relieving) to know that being consistent is not the same as being boring. Manipuling factors and even trying new movements altogether is what keeps me going. Every few weeks I can make a little change and I’ve been loving the results. Thank you for teaching me something greater for my body and goals than CrossFit, ZGYM, and P90x style training

[@WatchingPlanesnbirds]

Love Brett. He's so real

[@AmberlynBritney]

I love Bret so much! Such a sweet, honest spirit. Very refreshing in this over saturated space.

[@armandoalcazar4325]

This video does not have enough views!!! this is gold.

[@kathleenwhitlow7820]

Love Brett! I do his personalized training program and it’s amazing. So worth it!

[@allyrah5145]

These videos are gold mines for the best information! You guys are awesome!❤

[@lauradoe4435]

He is my FAVORITE!!! I follow both of you guys. I’ve bought both of your programs. I have all of his equipment and have had excellent results!!

[@melbrasil6]

Crushed the workout and great job to everyone else who did it too!

[@buffNelly1989]

This was a fantastic episode! Thank you for all you do!!

[@lisahickman4631]

So many nuggets of wisdom! I think I better understand the reason for my nagging glutes and what to do about it. Kudos for bringing in another perspective and the intellectual engagement that you dropped on us.

[@karlagonzalezrn9315]

definitely we need more episodes with coach bret! thank you guys!!!!! coach bret is soo humble ❤❤

[@buckalbritton7811]

I started to skip this interview because of the glute focus..not my interest. So glad I listened, so much info that I’ll listen again and probably again. One of the best shows I’ve heard. Thanks!

[@mariaagmezj8424]

It’s great to listen to ppl who really know what they’re talking about 🙌🏻🙌🏻🙌🏻 excellent podcast

[@MindPumpShow]

Glad you enjoyed it!

[@imanziasarim325]

Literally been waiting for this sequel for years ❤ my four gurus ❤❤❤

[@kenyavalentine9219]

Me too

[@Doxsein]

Loving the music over the intro to the episode. Lighting has improved recently as well, and audio has been amazing for a long time (as a musician, audio quality matters a lot!) you guys are killing the game, I absolutely love your show. Thank you for motivating me to become a better version of myself. 🍑

[@jensahawk233]

I was so excited to hear Bret was coming onto.the show last week, as have listened to your last interview with him about 3x already, so loved hearing new stuff from him on your show here. Love all your highly knowledgeable guests, but of all the guests, i love Bret the best. Such a great show i listened to every word!!! ❤😊

[@RazzleFrazzle]

This whole podcast was great but I think the last maybe 10-15 minutes really showed a lot about everyone involved and the direction things are going with you guys.

[@themondoshow]

what did they say?

[@lezlier.6679]

@@themondoshowjust listen. It’s 15 minutes

[@rayellejohnson9961]

45:00 i do agree with your point due to the hip thrust helping quad dominant people even tho a lot of those people will still try to sit in there toes when they do the hip thrust BUT NOT EVERYONE WANTS TO BUILD QUADS so no not everyone should do both unless they want to stabilize the body. “They’re butt grew significantly… “uhmmm yea and they also have huge thighs as well that you guys may like

[@madeleinemetalmusic]

I have to walk into my job right now but I have a long commute home and I am so excited to listen to this!

[@pamelawilliams9574]

One of my favorite episodes yet! I could listen to you four for days. Phenomenal knowledge!

[@JuanMOrtiz-ju6fq]

I got one program and so far I’m loving it ! put me back on track 💪🏻💪🏻. Great episode !

[@pedrofajardo2710]

I’m 70 years old and I have better butt than many young people . I do activation 2 times a week and focus on my butt when I trained my legs 3 times a week. I follow your exercises and sometimes I changes little bit to have the best results . Young people want to train with me but I don’t have a time . Maybe you need a specific exercises for people more than 50.

[@pedrofajardo2710]

I’m 70 years old woman nurse by the way. . Thanks for your help for everybody regardless their age witch is not mentioned in this interview

[@mattipsen1471]

Thanks to Mind Pump for the discounts on your programming! Such a great investment! Finally seeing results. About to start MAPS 15 Advanced

[@EdnaGarciamylife]

Of all your episode I watch, I was really excited for this one lol❤ 😅 I learned so much thank you guys!!!

[@resilientbodies]

One of mind pumps best in my opinion. Highly enjoyed this video!

[@MindPumpShow]

Anything with Brett is always great

[@ara912]

All My favorite fitness experts together yayyy!!! 🎉

[@sheliatice]

In 80s what we did was a floor bridge with weight. It wasn't the best, but Brett popularized doing it on a bench. The only bench we used was the step.

[@Maya-xs9xn]

Exactiy, the hip thrust movement already existed, the mechanics of it. He just took it to another level using the bar and bench. One thing I distrust about hip thrust it’s the pressure of the bar on your bladder. We don’t know the long term consequences because there’s no study vs squats where there’s a lot of studies done on the exercise, the good and the bad.

[@mandyflores-curley9381]

Hip thrusts changed my life- now I know who to thank!

[@marieoliphant8305]

They’ve been around longer than he is old.

[@RBW8774]

🎉🎉🎉❤❤ yay! Been waiting for this!! As usual, you guys hit the nail on the head. Great show.

[@oliwiajab8673]

Guys you’re the best! Great episode, questions on point, thank you.

[@Juanfelix35]

Been waiting for this, im a male trainer that needs all the female tatics to help all my muscle mamis

[@spikethebulldoghackett70]

It's the back lift that is on the hands and feet. Hip lift is basically a belt squat in the lockout position. Old time strength methods were about building the bines and connective tissues and then muscle

[@viktoriamidtmoen7692]

Another great episode, had been waiting for this one

[@michaelschiller9570]

Woke up to see this one... yay. Listening on my way to work.

[@rdaliz]

❤❤❤❤❤❤❤ such a powerful meet! Love it, you guys are amazing!!!

[@julissarivas6992]

Loveeeee this collaboration. Been following Bret forever. Good stuff, I love the guy even more. Thanks for bringing him on. 💪🏼

[@diamondedevil]

this was an interesting listen, for me bein glute dominant i have to do the same but for my calves to balnce out my physique, but def the pointers here are super helpful

[@carolinasabala6544]

I absolutely love you guys. Super ecstatic Bret is ok here. He is super great to my understanding

[@jackie_pools]

❤❤❤ first time watching a you tube episode, I’m usually listening on the podcast

[@jaredjogs3803]

As a runner I’m always looking for ways to strengthen my glutes great episode!

[@timothyvanderlin4030]

First time I’ve heard of this guy. Thank you!

[@MindPumpShow]

Our pleasure!

[@ak-zw8jv]

Bro Google him.... not the greatest dude

[@GerardoHernandezF87M2]

I have been more interested in this area since my hip/glute injury earlier this year.

[@TreeMarieFit69]

First timer working out with you and loved it!! 54 and need to feel amazing again. Can you also give nutrition advice

[@gmaribel5710]

2 hours of great knowledge ❤❤❤

[@jeffadams5413]

Great butt show. I came away with so much more than just glute information. I can’t wait for my next gym day

[@Samia.Eshak30]

Thank you for this episode! It wraps all the glutes informative theories! But i gotta admit, Bret looks handsome with those glasses 👓 ❤