Find more articles and videos by Bret Contreras at T Nation. Here are three different day challenges to bring up your glutes and your PRs. April 23, by Bret Contreras. In this article I’m going to . These exercises act on the quads and hamstrings, not the glutes. The quickest way to get a great. Bret Contreras has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients.
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April 23, by Bret Contreras. But if you want some substance and you really want to understand the glutes, then you should probably read the entire article.
Okay ladies, you say you want a nice butt. You get envious when you see a woman with a perfect butt prancing around. We are all very shallow. Have you ever witnessed the crap that an attractive woman with a perfect booty can get away with? She can tell stupid jokes and every guy will laugh. In essence, she can get away with practically murder.
Why do guys act like this? Because the mere thought of getting to see her naked turns us into robots! Work overtime on your booty! Even women have a hard time clntreras their eyes off of a woman with a perfect booty even if they have no lesbian tendencies!
If you can transform your booty into something like this your man will become your puppet. How do I know this?
My female clients would tell me that their men were turning into perverts, groping them constantly throughout the night. Seriously, as long as your booty is round, firm, and perky it can be small like that of Jessica Alba or Anna Kournikova or vret like that of Kim Kardashian or Vida Guerra. Throughout this article analyze the booties on the various women. Just know that the same advice that applies to them applies to you.
Envision a world full of Reef bikini models scouring the Earth. Everywhere you go you see scantily clad women running around showing off their perfect booties. How can we turn this dream into reality? Anytime you hear a woman complain about her butt, send them to this article. Email the link to as many ladies as you know.
We have to at least try!
Bret Contreras | All Articles | T Nation
Perhaps you are in a relationships. So make me out to be the bad guy. Direct them to this article. Personal trainers, would you like to become the best trainer in your area at sculpting booties? Would you like more clients? When I had my Scottsdale studio, I was turning out nice booties like they were on an assembly line.
I took a risk and chose to not renew my lease in hopes that I could become a popular fitness writer so I could spread my methods. The way I saw it, as a personal trainer I could only affect dozens of clients.
If I can get you aboard, the number of people I affect can raise exponentially. I know a lot of strength coaches and personal trainers. Some of the coaches work for teams while some have their own facilities.
Out of all of the coaches I know who own their own facilities, all of them take on personal training clients. Sure, they train a lot of athletes, but they also train regular folks.
Congreras regular personal training clients come to trainers for body sculpting purposes! It is our job conrreras deliver to them the results they want. Most coaches and trainers are too hung up on their own ideals to maximize their effectiveness as trainers. This question comes up a lot. The answer is neither. These exercises act on the quads and hamstrings, not cobtreras glutes.
The quickest way to get a great booty is to focus on glute exercises. Every lower body exercise a woman performs should hit the glutes hard. When you do this, the quads and hamstrings get plenty of stimulation but the glutes grown in proportion to the legs.
This will make the glutes look even worse as they will be overshadowed. However, certain bodybuilding methods are advisable when training women. More on this later in the article. Furthermore, when you train athletes you get them as strong and powerful as possible regardless of the physique adaptations that are imposed.
However, many sport-specific methods are advisable when training women.
To be honest, I try really hard to write about all kinds of fitness-related topics. I love sport-specific training, max-sprint speed development, bodybuilding, powerlifting, Olympic weightlifting, strongman, MMA, and physical therapy.
First, while I was working on a TMuscle conntreras late Monday night sometimes I keep the television on in the background just so I feel like a normal human being who stays connected with the outside worldan infomercial caught my eye. It was called The Brazilian Butt-Lift. There was a ton of lumbar compensation during the various exercises by the models. You want the glutes performing the movements; not the spinal erectors!
There were misleading graphics and information inferring that the glute medius and glute minimus add to the lower-outer shape gglutes the glutes. Bridging movements reign supreme for glute activation and constant tension. There appears to be a lack of progression schemes. People start at totally different levels.
One person may be able to start off squatting against resistance while another may take months to build up the strength, mobility, and stability to be able to perform a bodyweight full squat. No weights for more advanced customers. Sure, you can get a great a great butt with just bodyweight bdet, but weights will allow you to get there much quicker. Many of these things are to be expected from an infomercial especially a Beach Body infomercial; they have it down to an exact science.
Valerie Waters on Fitcast. Earlier this week I was listening to a podcast featuring Valerie Waters.
Glutes, glutes, and more glutes w/ Bret Contreras “The Glute Guy” — 297
While I have no doubt that she does a great job at sculpting booties, I am positive that she could do better. I hope that she reads this blog so she can become even better at what she does.
In this articleValerie lists her top 3 butt sculpting moves as the Valslide reverse lunge, high step up, and standing donkey kick. Obviously Valerie is going to be a bit biased since she is the inventor of Valslides. While these are excellent glute exercises, there are even better ones for sculpting the butt.
For the record, I like the Valslide reverse lunge. Some individuals see more glute activation by using Valslides than they do with a regular reverse lunge due to the ability to better control the eccentric component of the exercise.
However, in advanced exercisers it flip-flops. And while high step ups are amazing and often underrated for glute development, donkey kicks have much room for improvement as they are way too easy for most individuals. Adam Campbell on Dr. He did an excellent job as he gave the thumbs down to the thighmaster and butt-toning shoes. He also did a great job recommending Valslide lunges and glute bridges.
However, many individuals find regular glute bridges too easy. Beginners start out at very different levels. In fact, I once trained a stripper who busted out a hundred bodyweight glute bridges during her warm-up in her very first session with me. I told her to do 20 and she cranked out in probably 50 seconds. I sure wish Adam would have told the audience that they can place a dumbbell in their lap for extra resistance once they are able to perform 20 repetitions.
Without the use of resistance, many individuals get short-changed. What a perfect opportunity to spread the word about the barbell glute bridge — on National television! Oh well, it will have to wait for another day. Just recently I came across this video by Valerie Waters.
Again, lots of Valslide lunging. We need multiple angles! Episode 19 from valerie waters on Vimeo. A couple of weeks ago I saw this interview with Mike Boyle. He even figured out a crafty way to use band resistance for them. Remember, we need lots of angles for optimum glute development. Squats, lunges, deadlifts, single leg hip lifts, etc. Too many experts and gurus do this these days which is unfortunate. Instead, take the time to teach them the exercise or at least mention it.
People are pretty resourceful these days. Their butts are often flabby and wide so all they can think about is making their butts smaller.