What NOT To Do During Bikini Prep

What NOT To Do During Bikini Prep
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I’ve had great success this past year with my squad with regards to bikini competitions. A first place finish for NPC and 5 for 5 pro cards (on their first try) for WBFF. Why is this so? It’s the training.
So many competitors don’t train hard year round. They only train hard during prep. This won’t lead to the physique changes necessary to get you the victory.
In this video I outline my thoughts pertaining to bikini training and provide you with sound rationale. If you’re not a competitor, you can still benefit from these methods as you’ll likely want to peak from time to time throughout the year (photo shoot, vacation, wedding, etc.).
I hope you enjoy the content!
#GluteGuy​​ #HipThrust​​ #GluteLab​​ #Stronglifting​​
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Video Shot & Edited By: @alexrvzo
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[@iluvanimals4evr]

Definitely have been waiting for your videos, frequently checking!

[@marisacandelas798]

You don’t post enough !!! 😭😭plz post more

[@PrezzMr]

He’s back 🙌

[@bretcontreras1]

First comment! You had an unfair advantage lol

[@victoriachampagne1744]

Happy you’re back and hope to hear more contest prep tips. Would also love to hear about steps we should take if we have to lose weight before prepping for a competition.

[@crystalmorrison1539]

Grateful you are back, ❤❤❤ Love and use all of your information

[@btrendi]

So glad to see a new video…Insta post all of it. Not a competitor just want to be fit and healthy! Almost 2 years, now going consistently to the gym to build muscle, lean up and tone…in the best shape of my life! Trying always to live a forty and fabulous life! Again love all the information and teaching style. Go Brett🙌

[@andie8506]

Congratulations to you and your FIVE PRO winning women!!! Loved the video, Bret. Thank you!!

[@karolcorreat]

This video is pure GOLD. Thank you so much, you just clarified 4 years of doubts in this video hehe I LOVE YOU! Thanks again!

[@hondaking5608]

Whew my head is spinning!!!! I am trying to learn as much as I can about bodybuilding and it’s overwhelming….but…I WILL learn and I WILL do this!❤️ Thx for the information…

[@sammierubel6067]

Thank you! Perfect timing!!! Just got back from Atlantic City WBFF and needed a little motivation. You are awesome and keep doing your thing Bret! Hope to see you at a show soon 😍

[@sarahkorb]

I just did a bikini competition last weekend. This is perfect timing! I need some motivation & a plan.

[@BaldOmniMan]

Been waiting for the glute god to check in with us

[@SeviYoga]

The most legit trainer on KZbin 💣💣🙌🙌

[@janetgarcia4147]

Waooooo amazing video … so true 👍❤️✅

[@alyssapatmore2747]

So happy when I see a video from you!

[@belikechi]

Finally a new video! Can you do a video on a recovery diet after a show or photoshoot?

[@belikechi]

And minimal fat gain!

[@amykrupa-wyckoff4601]

Great to see you back, love your content. Always great information.

[@allisonstroud6367]

This is super helpful!! I see so much about prep and I've been struggling to find a video like this about "off-season". It really justifies my feeling that now I should really be using my increased calorie intake to make sure I'm getting my muscle gains.

[@marianacabral8659]

YES! Welcome back!!!

[@boxerfencer]

Awesome info Bret!

[@VW1030]

At last your back!

[@keshinilt]

Welcome back BC! I've been looking forward to new videos!

[@elizabethboyerfit]

there’s a wellness division so you can have quads/glutes in npc/ifbb

[@joycefendley3310]

Can you have an in-person one week glute plus camp for out-of-towners please! I will be the first one to sign up!

[@janinebrittanica4314]

Hi Bret! Thank you for Strong Curves and your content! Do you have your female clients or competitors do any calf work? I don't think I've ever seen calves addressed in your works. Thank you!

[@carlathomas5807]

Just found your Glute Rack…definitely adding it to my home gym!! ❤

[@jesusrules9925]

Thank you. 🙏💎

[@zesqcpa3]

💖💖💖Thanks.

[@fayelosophy]

Yesss!

[@nicolettetomblyn994]

Love this great mindset !

[@zamanfahimimteaz3412]

Bret any frog pump tips for vertical smith machine? Thanks

[@bretcontreras1]

I like angled way more. Vertical doesn’t mimic natural path so the bar tends to wind up on the pubic bone

[@jess6859]

Hope you upload more on YT! I always keep a lookout for new videos from your channel

[@sweetifer]

Do your competitors do more volume than the BBB program?

[@mili4962]

Happy you are bk! still waiting that video with glutes exercises examples based on your rule of third lol

[@garssongarsson3548]

Love Bret

[@denissemarin3651]

Videos Always giving what it’s supposed to give 😌

[@trialanderror2920]

Really good video !

[@camila_jus5953]

Can you make one video for wellness bodybuilder!? Please

[@chiseldiamonds]

yes sir

[@BoudoirBoutiqueNC]

So for a May show when do you start cutting?

[@QueenAmour8888]

It's about time you come back lol

[@sanjamladenovic5812]

Hello can you pls do a video on how to build youre upper body, what exercies do you prefer? A workout plan ect..

[@manifestingmaren]

You're the best at this!! Thank you!

[@carriegallicifbbpro]

This is fucking great! Thank you. I needed this today. Xxxx

[@Najma_fitlife]

Glute guy

[@aliyahsmith3134]

I would definitely love to see you train one of the girls going on the NPC Wellness Division ♥️

[@anitra_g_fit5601]

Me too!!

[@MaylaR8]

Super informative, engaging and short to the point ! Thanks Bret

[@denissemarin3651]

Ahhh how did I not know you had uploaded on here?!😭

[@lidiethaguerochavarria7030]

Estimado Bret tienes material en español?

[@GracieAckerman]

I did figure 7 years ago and now I am training for bikini at 53

[@frohleinrosi]

thank you for this! what do you recommend for legs when you don’t want quads?

[@twktwo123]

Where you been! 😩😉😘

[@cheerubebayonettaholopaine2638]

maybe some different topic, but as im not getting younger, it might come closer to some otjer women as well... could you make a video about the difference of younger women (maybe around 20,25) and some years older women (around 30 to 36 or so). im getting 34 and already feel pretty old inside... as im scared of the change of my body, it might be interesting, to know, how to feel good about it as long as possible. and i know, its in my mind bla bla bla, but thats not the topic. do you suggest any different workouts as we women get older? 😋

[@suze204]

❤❤❤❤❤❤

[@kristaehrenfriedlmft9602]

Will you do a video on training after having a baby? 🙏🏼

[@lexiwabel6802]

Do you do 1:1 coaching ? Have any openings?

[@isabellarose3900]

I love you

[@alealejandrof.7253]

What Is a Pro Card?

[@womensdayministries7834]

Sounds like maintaining, something Greg Doucette advocates.

[@IamSarahAshley]

🤗🤗🤗

[@Johnny-Phive]

How many times a year do you want your clients competing ?

[@brendaliz846]

❤️

[@phoebelee55]

☺️

[@triciasmith2305]

Hello there! 😃 I’m interested in finding a coach for bikini division. Are you currently accepting new clients? Id love to have you as a coach!

[@Thefitmarquee]

I’m in bikini prep for an NPC show- 10 weeks out. My trainer has not given me a glute day in my training regimen. Is that normal? My glutes are not defined.

[@26chiapet]

It’s not. You should be training glutes two days a week at least

[@haleydavis11]

.....where have you been.............😂😎

[@yisell02]

👍👍👍❤❤

[@goddessshehrizah7531]

I'm new and training for my first show. Is is realistic to be 18% bf year round?

[@mitzifitness]

Yes. I maintain about 17% to 20% body fat all year round. It fluctuates. I am 5'2"

[@gabrielcornejo5428]

Why you don't talk about "Ways to break plateaus in training". You know, "DUP (Daily undulating periodization)", "Work capacity", "Deload weeks" and "Add more volume". It could be very usefull

[@bretcontreras1]

Well then this video would be 45 min long and nobody would watch it

[@gabrielcornejo5428]

@@bretcontreras1 :(

[@reginalaborin3]

Please post a glute workout for growth

[@GuidetteExpert]

Well if you want quads you still can compete in NPC and IFBB by competing in welness category. Wbff has lower standards when competing.

[@bretcontreras1]

Fair point…are any of the wellness girls natural? Serious question

[@martynaserocka3825]

@@bretcontreras1 are any pro biniki natural? serious question

[@bretcontreras1]

@@martynaserocka3825 yes. Lots of them

[@smirbelbirbel]

Kind of off-topic, but am I the only one who's annoyed that body building, which is what it is, is called "bikini competition" just because the participants are women? Like we don't call it "Speedo competition" for men?

[@Alexandra-mj9ch]

Love the info but please speak slower! 😊

[@dangriffin607]

Upper right OF ALL POSTED VIDEOS YOU CAN CHANGE THE SPEED TO .75%

[@jaymmxii7332]

Too much work. Life’s too short

[@denetrabfit]

Yes Bret 👏🏾👏🏾👏🏾👏🏾