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THE EVOLUTION OF THE GLUTEUS MAXIMUS By Eirik Garnas OrganicFitness.com. Big, powerful glutes are great, not just because they make you look good in a tight pair of jeans, but also, as all glute enthusiasts know, because a strong butt sets the stage for safe, heavy lifting in the gym, faster sprints, and a solid and injury-free lower back. I HAVE A DREAM! A HOME GLUTE WORKOUT HOW TO DESIGN AN OPTIMAL GLUTE TRAINING PROGRAM Bret’s Preference: Full Body Training. As I mentioned earlier, I love my total body training routines. I’m going to give you a sample four day glute training program that I’d give someone who trained with me at my gym – The Glute Lab.I have posted most of the exercises listed below on my Instagram channel at some point in time, and I have many detailed explanations on my YouTube UPDATE FROM LAS VEGAS As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiring about the fate of Glute Lab San Diego, I GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS To join my flagship glute building program Booty by Bret, click here: https://bootybybret.com To buy my BC Strength glute building products,click here:
TRAINING GLUTES ON THE SMITH MACHINE A majority of pro bodybuilders and bikini competitors use the smith machine in their training. Several world record powerlifters and strongmen supplement their AN INTERVIEW WITH SPORTS SCIENTIST NATALIA VERKHOSHANSKY Today’s article is an interview with Natalia Verkhoshansky. Natalia is a prominent international figure in Sports Science. Her father, Yuri Verkhoshansky, co-authored one of my favorite texts Supertraining with Mel Siff. The interviewer, Will Vatcher, was kind enough to grant me exclusive rights to this interview. HOW TO TRAIN FOR A BIKINI COMPETITION: IT'S ALL ABOUTTHE WORD “FOCUS” IMPLIES SPECIALIZATIONIF YOU TRY TO “FOCUS” ON EVERYTHING, THEN YOU’RE NO LONGER “FOCUSING.” IF YOU WANT GLUTES, THEN YOUR TRAINING MUST BE TAILORED TOWARD BUILDING GLUT...HOW SHOULD ONE TRAIN FOR BIKINI?AGAIN, BIKINI TRAINING SHOULD BE CENTERED ON GLUTES. STRONG CURVES AND STRONG BY BRET ARE TWO PERFECT PROGRAMS FOR CREATING THE COVETED BIKINI BODY...PICTURES OF THE LADIES ON STAGE TOGETHERI WILL ELABORATE ON OPTIMAL GLUTE TRAINING LATER THIS WEEK WHERE I SHARE WITH YOU MY GLUTE TRAINING METHODS. BUT BEFORE I SHARE MY SECRETS, I WANTE... If you want to enter a bikini competition, or just look your best in a bikini, then you better have some glutes! As a matter of fact, in this day and age, you can’t be competitive in bikini competitions if you don’t have a nice set of glutes. HOME - BRET CONTRERASBEST GLUTE EXERCISESABOUT MEARTICLESTESTIMONIALSFAQSCONTACT Hi fitness friends! I have 15 random thoughts to share with you today, in no particular order of importance. Daily Glute Appearance Many of my clients will be looking in PRODUCTS - BRET CONTRERAS Strong by Bret. Many individuals would love to train with me in person but they don’t live in my vicinity. For this reason, I created Strong by Bret so that people can train using the exact same program I use with my real clients.. Each month, I create a new training programconsisting of 3
THE EVOLUTION OF THE GLUTEUS MAXIMUS By Eirik Garnas OrganicFitness.com. Big, powerful glutes are great, not just because they make you look good in a tight pair of jeans, but also, as all glute enthusiasts know, because a strong butt sets the stage for safe, heavy lifting in the gym, faster sprints, and a solid and injury-free lower back. I HAVE A DREAM! A HOME GLUTE WORKOUT HOW TO DESIGN AN OPTIMAL GLUTE TRAINING PROGRAM Bret’s Preference: Full Body Training. As I mentioned earlier, I love my total body training routines. I’m going to give you a sample four day glute training program that I’d give someone who trained with me at my gym – The Glute Lab.I have posted most of the exercises listed below on my Instagram channel at some point in time, and I have many detailed explanations on my YouTube UPDATE FROM LAS VEGAS As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiring about the fate of Glute Lab San Diego, I GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS To join my flagship glute building program Booty by Bret, click here: https://bootybybret.com To buy my BC Strength glute building products,click here:
TRAINING GLUTES ON THE SMITH MACHINE A majority of pro bodybuilders and bikini competitors use the smith machine in their training. Several world record powerlifters and strongmen supplement their AN INTERVIEW WITH SPORTS SCIENTIST NATALIA VERKHOSHANSKY Today’s article is an interview with Natalia Verkhoshansky. Natalia is a prominent international figure in Sports Science. Her father, Yuri Verkhoshansky, co-authored one of my favorite texts Supertraining with Mel Siff. The interviewer, Will Vatcher, was kind enough to grant me exclusive rights to this interview. HOW TO TRAIN FOR A BIKINI COMPETITION: IT'S ALL ABOUTTHE WORD “FOCUS” IMPLIES SPECIALIZATIONIF YOU TRY TO “FOCUS” ON EVERYTHING, THEN YOU’RE NO LONGER “FOCUSING.” IF YOU WANT GLUTES, THEN YOUR TRAINING MUST BE TAILORED TOWARD BUILDING GLUT...HOW SHOULD ONE TRAIN FOR BIKINI?AGAIN, BIKINI TRAINING SHOULD BE CENTERED ON GLUTES. STRONG CURVES AND STRONG BY BRET ARE TWO PERFECT PROGRAMS FOR CREATING THE COVETED BIKINI BODY...PICTURES OF THE LADIES ON STAGE TOGETHERI WILL ELABORATE ON OPTIMAL GLUTE TRAINING LATER THIS WEEK WHERE I SHARE WITH YOU MY GLUTE TRAINING METHODS. BUT BEFORE I SHARE MY SECRETS, I WANTE... If you want to enter a bikini competition, or just look your best in a bikini, then you better have some glutes! As a matter of fact, in this day and age, you can’t be competitive in bikini competitions if you don’t have a nice set of glutes. PRODUCTS - BRET CONTRERAS The Hip Thruster. It’s taken me a long time to develop The Hip Thruster, and I’m finally confident that I’ve created the perfect model. The Hip Thruster allows you to perform barbell hip thrusts, band hip thrusts, and barbell plus band hip thrusts so you can maximize your glute-shaping success. I HAVE A DREAM! A HOME GLUTE WORKOUT Bret, On the Bulgarian Split Squats, do you ever use a 1 and 1/4 (all the way down, back up a quarter of the way, down, and all the way back up) or “stutter” technique (down, back up a quarter of the way and back down say 3 times, and then all the way back up to equal 1 “rep”) to place further emphasis on the portion that stresses the glutes the most in that movement? A LONG-TERM PLAN TO BUILD THE DEADLIFT A Long-Term Plan to Build the Deadlift Emanuele Caratelli. Intro from Carlo Buzzichelli: Emanuele Caratelli, MSc, ISCI-Sport Strength Coach and ISCI lecturer, is one of the powerlifting coaches of the International Strength & Conditioning Institute powerlifting team. Our team won the raw deadlift National title for both male and female categories for two years in a row (2014 and 2015).Our THE MOST UNDER-UTILIZED EXERCISES FOR DEVELOPING When I worked with Bret at the Glute Lab we liked to perform heavy kettlebell swings with the 203lb kettlebell. For males with a 450lb+ deadlift this is a good goal weight.HAMSTRINGS ARCHIVES
The S&C Research review service comes out on the first day of every month. Here is a preview of the April 2017 edition, which comes out onSaturday.
A BETTER WAY TO CUE "KNEES OUT" IN A SQUAT David, the tripod foot is a good example, (love MR), and this is why a tripod has a bubble leveling device. So if a valgus force is driving the tripod to one side, you need an opposing force to keep it leveland flat.
IF YOU COULD ONLY DO ONE LIFT... Great questions Marcin. I suppose I’m more of a “bilateral guy” by preference, though I’ve done a ton of unilateral work in my own training and with clients over the years and can attest to their efficacy (and in many cases, their supremacy depending on the bodytype).
ANATOMY OF THE PERFECT HIP THRUSTING STATION As long as you have a gym membership, it is not necessary to spend any additional money in order to hip thrust. In THIS blogpost, I embedded over a hundred videos showing you how to hip thrust off of a standard bench, using smith machines, using bands, and on leg extension and leg curl machines. However, more and more coaches are seeking out ways to hip thrust on standalone units, and many HOW THE BEST OF THE BEST TRAIN THEIR GLUTES Great list!! Some add-ons that also have some videos (and AMAZING glutes): Abby Pollock is phenomenal. Anllella Sagara is a goddess! Marissa Rivero, Lauren Drain, Katy Hearn, Eva Andressa, Caitlin Rice, Hope Beel, Linda Durbesson, Paige Hathaway, Rosanna Arkle, Katya Elise, Lisa Morales, Lais Deleon, Julia Gilas, Sandra Prikker, Brittany Perille, Valeria Orsini, Ana Cheri . but that’s HOW FEMUR LENGTH AFFECTS SQUAT MECHANICS Squat mechanics are highly influenced by anatomy and anthropometry. Things that can lead to a more upright squatting posture: Greater heel elevation (ex: WL shoes), greater ankle dorsiflexion mobility, shorter relative femur length and longer relative torso length, wider stance width, more abduction (knees out), a higher bar position on the back, greater relative quadriceps strength, and HOME - BRET CONTRERASBEST GLUTE EXERCISESABOUT MEARTICLESTESTIMONIALSFAQSCONTACT I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. Relax, folks! Although you'll likely lose some maximum strength, that will. Here are the podcasts that I've been a guest on in the past couple of years (newest ones are at the bottom of the list): Mind Pump Podcast - Bret 30-DAY GLUTE CHALLENGES ARCHIVES 26. The 30-Day Ultimate Better Butt Challenge. By Bret Contreras | 30-Day Glute Challenges, Glute Training, Glutes | 53 Comments. I’ve actually received numerous emails from ladies who saw very good results from The 30 Day Glute Challenge which I posted last month. Although better results can be realized with heavy. Read More. June 1,2013
MY ACCOUNT - BRET CONTRERAS My Account - Bret Contreras. Home. About Me. Articles. Hypertrophy (Muscle Growth) Hypertrophy Guest Articles. Strength. Strength Guest Articles. UPDATE FROM LAS VEGAS Update from Las Vegas. As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiring about the fate of Glute Lab San Diego, I figured an update was in order. The lease is actually up for renewal at the end of this month, but I’ve recently decided to extend thelease
GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS To join my flagship glute building program Booty by Bret, click here: https://bootybybret.com To buy my BC Strength glute building products,click here:
THE GLUTE HAM TIE-IN In the world of bodybuilding, the “glute ham tie-in” receives a lot of attention. Judges will examine this region and make sure that there’s a smooth transition from the glutes to the hamstrings. It is therefore of great interest for physique athletes to optimize the appearance of this region. Discussion of the glute-ham tie-in regionhas
HIP HINGE ARCHIVES
It is of utmost importance that beginners master proper form prior to adding extra load. In the video below, I showcase what I believe to bethe 3 most basic
THE MOST UNDER-UTILIZED EXERCISES FOR DEVELOPING Someone that tells you that power is only developed at a certain percentage of your 1RM (for example, at 30% of 1RM), no matter what the exercise being performed, is misinformed. Some lifts are maximized at 0% of 1RM (jump squat), others at 30-70% of 1RM (bench throw, bench press, leg press, half squat, split jump squat), and others at 80% of CARDIO & APPETITE: DOES CARDIO MAKE YOU FAT? Exercise duration ranged from 30 – 120 min at intensities of 36-81% VO2max. Test meals were offered 0-2 hours post-exercise. If subsequent meals were presented, they were 4-5 hours apart, from 1-4 meals. The overall results suggest that exercise is effective in producing a short-term energy deficit. HOW TO TRAIN FOR A BIKINI COMPETITION: IT'S ALL ABOUT Strong Curves and Strong by Bret are two perfect programs for creating the coveted bikini body for good reason – they hammer the glutes with high volume, high frequency, and high intensity. Most programs have you hitting the glutes 1-2 days per week, but these programs have you hitting the glutes 3-6 days per week with the best exercises and HOME - BRET CONTRERASBEST GLUTE EXERCISESABOUT MEARTICLESTESTIMONIALSFAQSCONTACT I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. Relax, folks! Although you'll likely lose some maximum strength, that will. Here are the podcasts that I've been a guest on in the past couple of years (newest ones are at the bottom of the list): Mind Pump Podcast - Bret 30-DAY GLUTE CHALLENGES ARCHIVES 26. The 30-Day Ultimate Better Butt Challenge. By Bret Contreras | 30-Day Glute Challenges, Glute Training, Glutes | 53 Comments. I’ve actually received numerous emails from ladies who saw very good results from The 30 Day Glute Challenge which I posted last month. Although better results can be realized with heavy. Read More. June 1,2013
MY ACCOUNT - BRET CONTRERAS My Account - Bret Contreras. Home. About Me. Articles. Hypertrophy (Muscle Growth) Hypertrophy Guest Articles. Strength. Strength Guest Articles. UPDATE FROM LAS VEGAS Update from Las Vegas. As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiring about the fate of Glute Lab San Diego, I figured an update was in order. The lease is actually up for renewal at the end of this month, but I’ve recently decided to extend thelease
GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS To join my flagship glute building program Booty by Bret, click here: https://bootybybret.com To buy my BC Strength glute building products,click here:
THE GLUTE HAM TIE-IN In the world of bodybuilding, the “glute ham tie-in” receives a lot of attention. Judges will examine this region and make sure that there’s a smooth transition from the glutes to the hamstrings. It is therefore of great interest for physique athletes to optimize the appearance of this region. Discussion of the glute-ham tie-in regionhas
HIP HINGE ARCHIVES
It is of utmost importance that beginners master proper form prior to adding extra load. In the video below, I showcase what I believe to bethe 3 most basic
THE MOST UNDER-UTILIZED EXERCISES FOR DEVELOPING Someone that tells you that power is only developed at a certain percentage of your 1RM (for example, at 30% of 1RM), no matter what the exercise being performed, is misinformed. Some lifts are maximized at 0% of 1RM (jump squat), others at 30-70% of 1RM (bench throw, bench press, leg press, half squat, split jump squat), and others at 80% of CARDIO & APPETITE: DOES CARDIO MAKE YOU FAT? Exercise duration ranged from 30 – 120 min at intensities of 36-81% VO2max. Test meals were offered 0-2 hours post-exercise. If subsequent meals were presented, they were 4-5 hours apart, from 1-4 meals. The overall results suggest that exercise is effective in producing a short-term energy deficit. HOW TO TRAIN FOR A BIKINI COMPETITION: IT'S ALL ABOUT Strong Curves and Strong by Bret are two perfect programs for creating the coveted bikini body for good reason – they hammer the glutes with high volume, high frequency, and high intensity. Most programs have you hitting the glutes 1-2 days per week, but these programs have you hitting the glutes 3-6 days per week with the best exercises and SHOP - BRET CONTRERAS SIGN UP FOR THE FREE NEWSLETTER. and receive my FREE Lower BodyProgressions eBook!
ARTICLES - BRET CONTRERAS Strength & Conditioning Research Preview: Muscle Activity Edition. A Larger Muscle is a Stronger Muscle Due to Increased Strength and Leverage. The Bret Contreras Podcast: Episode 4 – Real Functional Training. September Research Preview: Mental Training Edition. October Research Preview: Vertical Jumping Edition. I HAVE A DREAM! A HOME GLUTE WORKOUT hip flexor stretches. single leg glute bridges. quadruped hip circles. high step ups. single leg hip thrusts. I have a dream. A dream that people will work hard and take pride in the appearance of their glutes. A dream that I can go to a mall, beach, or airport and see an abundance of nice butts. A world full of better butts is a betterworld
BASIC WORKOUT TEMPLATE Basic Workout Template. * If you can do more than 20 reps, it’s too light. Move up in resistance. Try to stay in the 6-12 rep range most of the time. * Rest 60-120 seconds in between sets. * Pick one exercise from each category. Pick different movements throughout the week. * Perform 2-3 sets of each exercise. * Perform the routine 2-4days
THE EVOLUTION OF THE GLUTEUS MAXIMUS The unique human gluteus maximus. When our ancient ape-like ancestors climbed down from the trees in Africa and began their bipedal journey on the ground, they unknowingly steered the human lineage in on a very different evolutionary path than that of our chimp relatives. The ability to habitually walk on two legs set the stage for further THE 30 DAYS OF THRUSTING CHALLENGE The 30 Days of Thrusting Challenge. By Bret Contreras August 14, 2013 30-Day Glute Challenges, Glute Training. Ladies and gentlemen, I’ve got a new challenge for you! You’ll be doing 30 straight days of thrusting. Let me state up front that this challenge isn’t for newbies. You need a minimum barbell glute bridge and hip thruststrength
HOW MUCH PROTEIN DO YOU REALLY NEED? For the average female eating around 2000 kcal per day, a protein intake of 15% equates to 75 grams of protein, and for a male eating 2500 kcal the same percentage gets him about 93,5 grams of protein. Dietary protein recommendations, such as the RDA in the U.S. of 0.8 g protein per kg bodyweight per day, are largely based on nitrogenbalance
THE MOST UNDER-UTILIZED EXERCISES FOR DEVELOPING Someone that tells you that power is only developed at a certain percentage of your 1RM (for example, at 30% of 1RM), no matter what the exercise being performed, is misinformed. Some lifts are maximized at 0% of 1RM (jump squat), others at 30-70% of 1RM (bench throw, bench press, leg press, half squat, split jump squat), and others at 80% ofTHE GLUTEUS MEDIUS
It is commonly thought that although the primary role of the gluteus medius is hip abduction (raising leg out to the side or stabilizing the hip during gait), the anterior (ventral) fibers of the gluteus medius assist in hip internal rotation whereas the posterior (dorsal) fibers of the gluteus medius assist in hip external rotation. THE EFFECT OF DAILY GLUTE ACTIVATION WORKOUTS ON MAXIMAL The Effect of Daily Glute Activation Workouts on Maximal Strength Retention. Solely training the glutes has an interesting effect on maximal strength retention. Nine years ago, strength coach Charles Poliquin relayed an anecdote where an Olympic lifter with knee problems increased his snatch strength by only performing lumberjacks(a glute
HOME - BRET CONTRERASBEST GLUTE EXERCISESABOUT MEARTICLESTESTIMONIALSFAQSCONTACT I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. Relax, folks! Although you'll likely lose some maximum strength, that will. Here are the podcasts that I've been a guest on in the past couple of years (newest ones are at the bottom of the list): Mind Pump Podcast - Bret 30-DAY GLUTE CHALLENGES ARCHIVES 26. The 30-Day Ultimate Better Butt Challenge. By Bret Contreras | 30-Day Glute Challenges, Glute Training, Glutes | 53 Comments. I’ve actually received numerous emails from ladies who saw very good results from The 30 Day Glute Challenge which I posted last month. Although better results can be realized with heavy. Read More. June 1,2013
MY ACCOUNT - BRET CONTRERAS My Account - Bret Contreras. Home. About Me. Articles. Hypertrophy (Muscle Growth) Hypertrophy Guest Articles. Strength. Strength Guest Articles. UPDATE FROM LAS VEGAS Update from Las Vegas. As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiring about the fate of Glute Lab San Diego, I figured an update was in order. The lease is actually up for renewal at the end of this month, but I’ve recently decided to extend thelease
GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS To join my flagship glute building program Booty by Bret, click here: https://bootybybret.com To buy my BC Strength glute building products,click here:
THE GLUTE HAM TIE-IN In the world of bodybuilding, the “glute ham tie-in” receives a lot of attention. Judges will examine this region and make sure that there’s a smooth transition from the glutes to the hamstrings. It is therefore of great interest for physique athletes to optimize the appearance of this region. Discussion of the glute-ham tie-in regionhas
HIP HINGE ARCHIVES
It is of utmost importance that beginners master proper form prior to adding extra load. In the video below, I showcase what I believe to bethe 3 most basic
THE MOST UNDER-UTILIZED EXERCISES FOR DEVELOPING Someone that tells you that power is only developed at a certain percentage of your 1RM (for example, at 30% of 1RM), no matter what the exercise being performed, is misinformed. Some lifts are maximized at 0% of 1RM (jump squat), others at 30-70% of 1RM (bench throw, bench press, leg press, half squat, split jump squat), and others at 80% of CARDIO & APPETITE: DOES CARDIO MAKE YOU FAT? Exercise duration ranged from 30 – 120 min at intensities of 36-81% VO2max. Test meals were offered 0-2 hours post-exercise. If subsequent meals were presented, they were 4-5 hours apart, from 1-4 meals. The overall results suggest that exercise is effective in producing a short-term energy deficit. HOW TO TRAIN FOR A BIKINI COMPETITION: IT'S ALL ABOUT Strong Curves and Strong by Bret are two perfect programs for creating the coveted bikini body for good reason – they hammer the glutes with high volume, high frequency, and high intensity. Most programs have you hitting the glutes 1-2 days per week, but these programs have you hitting the glutes 3-6 days per week with the best exercises and HOME - BRET CONTRERASBEST GLUTE EXERCISESABOUT MEARTICLESTESTIMONIALSFAQSCONTACT I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. Relax, folks! Although you'll likely lose some maximum strength, that will. Here are the podcasts that I've been a guest on in the past couple of years (newest ones are at the bottom of the list): Mind Pump Podcast - Bret 30-DAY GLUTE CHALLENGES ARCHIVES 26. The 30-Day Ultimate Better Butt Challenge. By Bret Contreras | 30-Day Glute Challenges, Glute Training, Glutes | 53 Comments. I’ve actually received numerous emails from ladies who saw very good results from The 30 Day Glute Challenge which I posted last month. Although better results can be realized with heavy. Read More. June 1,2013
MY ACCOUNT - BRET CONTRERAS My Account - Bret Contreras. Home. About Me. Articles. Hypertrophy (Muscle Growth) Hypertrophy Guest Articles. Strength. Strength Guest Articles. UPDATE FROM LAS VEGAS Update from Las Vegas. As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiring about the fate of Glute Lab San Diego, I figured an update was in order. The lease is actually up for renewal at the end of this month, but I’ve recently decided to extend thelease
GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS To join my flagship glute building program Booty by Bret, click here: https://bootybybret.com To buy my BC Strength glute building products,click here:
THE GLUTE HAM TIE-IN In the world of bodybuilding, the “glute ham tie-in” receives a lot of attention. Judges will examine this region and make sure that there’s a smooth transition from the glutes to the hamstrings. It is therefore of great interest for physique athletes to optimize the appearance of this region. Discussion of the glute-ham tie-in regionhas
HIP HINGE ARCHIVES
It is of utmost importance that beginners master proper form prior to adding extra load. In the video below, I showcase what I believe to bethe 3 most basic
THE MOST UNDER-UTILIZED EXERCISES FOR DEVELOPING Someone that tells you that power is only developed at a certain percentage of your 1RM (for example, at 30% of 1RM), no matter what the exercise being performed, is misinformed. Some lifts are maximized at 0% of 1RM (jump squat), others at 30-70% of 1RM (bench throw, bench press, leg press, half squat, split jump squat), and others at 80% of CARDIO & APPETITE: DOES CARDIO MAKE YOU FAT? Exercise duration ranged from 30 – 120 min at intensities of 36-81% VO2max. Test meals were offered 0-2 hours post-exercise. If subsequent meals were presented, they were 4-5 hours apart, from 1-4 meals. The overall results suggest that exercise is effective in producing a short-term energy deficit. HOW TO TRAIN FOR A BIKINI COMPETITION: IT'S ALL ABOUT Strong Curves and Strong by Bret are two perfect programs for creating the coveted bikini body for good reason – they hammer the glutes with high volume, high frequency, and high intensity. Most programs have you hitting the glutes 1-2 days per week, but these programs have you hitting the glutes 3-6 days per week with the best exercises and SHOP - BRET CONTRERAS SIGN UP FOR THE FREE NEWSLETTER. and receive my FREE Lower BodyProgressions eBook!
ARTICLES - BRET CONTRERAS Strength & Conditioning Research Preview: Muscle Activity Edition. A Larger Muscle is a Stronger Muscle Due to Increased Strength and Leverage. The Bret Contreras Podcast: Episode 4 – Real Functional Training. September Research Preview: Mental Training Edition. October Research Preview: Vertical Jumping Edition. I HAVE A DREAM! A HOME GLUTE WORKOUT hip flexor stretches. single leg glute bridges. quadruped hip circles. high step ups. single leg hip thrusts. I have a dream. A dream that people will work hard and take pride in the appearance of their glutes. A dream that I can go to a mall, beach, or airport and see an abundance of nice butts. A world full of better butts is a betterworld
BASIC WORKOUT TEMPLATE Basic Workout Template. * If you can do more than 20 reps, it’s too light. Move up in resistance. Try to stay in the 6-12 rep range most of the time. * Rest 60-120 seconds in between sets. * Pick one exercise from each category. Pick different movements throughout the week. * Perform 2-3 sets of each exercise. * Perform the routine 2-4days
THE EVOLUTION OF THE GLUTEUS MAXIMUS The unique human gluteus maximus. When our ancient ape-like ancestors climbed down from the trees in Africa and began their bipedal journey on the ground, they unknowingly steered the human lineage in on a very different evolutionary path than that of our chimp relatives. The ability to habitually walk on two legs set the stage for further THE 30 DAYS OF THRUSTING CHALLENGE The 30 Days of Thrusting Challenge. By Bret Contreras August 14, 2013 30-Day Glute Challenges, Glute Training. Ladies and gentlemen, I’ve got a new challenge for you! You’ll be doing 30 straight days of thrusting. Let me state up front that this challenge isn’t for newbies. You need a minimum barbell glute bridge and hip thruststrength
HOW MUCH PROTEIN DO YOU REALLY NEED? For the average female eating around 2000 kcal per day, a protein intake of 15% equates to 75 grams of protein, and for a male eating 2500 kcal the same percentage gets him about 93,5 grams of protein. Dietary protein recommendations, such as the RDA in the U.S. of 0.8 g protein per kg bodyweight per day, are largely based on nitrogenbalance
THE MOST UNDER-UTILIZED EXERCISES FOR DEVELOPING Someone that tells you that power is only developed at a certain percentage of your 1RM (for example, at 30% of 1RM), no matter what the exercise being performed, is misinformed. Some lifts are maximized at 0% of 1RM (jump squat), others at 30-70% of 1RM (bench throw, bench press, leg press, half squat, split jump squat), and others at 80% ofTHE GLUTEUS MEDIUS
It is commonly thought that although the primary role of the gluteus medius is hip abduction (raising leg out to the side or stabilizing the hip during gait), the anterior (ventral) fibers of the gluteus medius assist in hip internal rotation whereas the posterior (dorsal) fibers of the gluteus medius assist in hip external rotation. THE EFFECT OF DAILY GLUTE ACTIVATION WORKOUTS ON MAXIMAL The Effect of Daily Glute Activation Workouts on Maximal Strength Retention. Solely training the glutes has an interesting effect on maximal strength retention. Nine years ago, strength coach Charles Poliquin relayed an anecdote where an Olympic lifter with knee problems increased his snatch strength by only performing lumberjacks(a glute
HOME - BRET CONTRERASBEST GLUTE EXERCISESABOUT MEARTICLESTESTIMONIALSFAQSCONTACT I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. Relax, folks! Although you'll likely lose some maximum strength, that will. Here are the podcasts that I've been a guest on in the past couple of years (newest ones are at the bottom of the list): Mind Pump Podcast - Bret ARTICLES - BRET CONTRERAS Strength & Conditioning Research Preview: Muscle Activity Edition. A Larger Muscle is a Stronger Muscle Due to Increased Strength and Leverage. The Bret Contreras Podcast: Episode 4 – Real Functional Training. September Research Preview: Mental Training Edition. October Research Preview: Vertical Jumping Edition. 30-DAY GLUTE CHALLENGES ARCHIVES 26. The 30-Day Ultimate Better Butt Challenge. By Bret Contreras | 30-Day Glute Challenges, Glute Training, Glutes | 53 Comments. I’ve actually received numerous emails from ladies who saw very good results from The 30 Day Glute Challenge which I posted last month. Although better results can be realized with heavy. Read More. June 1,2013
IF YOU COULD ONLY DO ONE LIFT... Simply put, the trap bar deadlift will build the quads, hams, glutes, erectors, lats, traps, and grip musculature and build a ton of functional strength and power. The only drawback is that it wouldn’t build upper body pushing strength, but as far as one lift is concerned, it’ll do more than any other exercise would for buildingtotal body
UPDATE FROM LAS VEGAS Update from Las Vegas. As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiring about the fate of Glute Lab San Diego, I figured an update was in order. The lease is actually up for renewal at the end of this month, but I’ve recently decided to extend thelease
THE STANDING BAND HIP THRUST The Standing Band Hip Thrust. By Bret Contreras June 28, 2014 Glute Training, Glutes. Here is the standing band hip thrust. It’s sort of like a cable pull-through, with more stability but less constant tension (with bands, the tension is mostly at end-range). I don’t feel that the standing band hip thrust is as effective as a supineband
HOW TO TRAIN FOR A BIKINI COMPETITION: IT'S ALL ABOUT Strong Curves and Strong by Bret are two perfect programs for creating the coveted bikini body for good reason – they hammer the glutes with high volume, high frequency, and high intensity. Most programs have you hitting the glutes 1-2 days per week, but these programs have you hitting the glutes 3-6 days per week with the best exercises and HOW TO DESIGN AN OPTIMAL GLUTE TRAINING PROGRAM weighted back extension or single leg back extension: 3 x 10-12. stability ball or Valslide leg curl: 3 x 8-12. lying leg curl or seated leg curl: 3 x 10-20. calf raise machine 2 x 10. seated calf raise machine 2 x 20. As you can see, this program would hammer the glutes three times per week. HOW TO FIX GLUTE IMBALANCES 2 sets of 10-20 reps of quadruped hip extensions with the weaker leg. 2 sets of 10-20 reps of single leg glute bridges with the weaker leg. * Rest 30 seconds between sets. * Perform the exercises in circuit fashion; first the abduction, then the clam, then the quadruped, then the bridge, then repeat. YOUR OPTIMAL TRAINING FREQUENCY FOR THE GLUTES PART I For example, for 4 weeks you would train the Glutes 3 times per week. At the end of that period, the muscle protein synthesis after a workout will have dropped to a fraction of the initial amount. That’s the perfect time to start 4 weeks training the Glutes 6 times per week, then go back to HOME - BRET CONTRERASBEST GLUTE EXERCISESABOUT MEARTICLESTESTIMONIALSFAQSCONTACT I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. Relax, folks! Although you'll likely lose some maximum strength, that will. Here are the podcasts that I've been a guest on in the past couple of years (newest ones are at the bottom of the list): Mind Pump Podcast - Bret ARTICLES - BRET CONTRERAS Strength & Conditioning Research Preview: Muscle Activity Edition. A Larger Muscle is a Stronger Muscle Due to Increased Strength and Leverage. The Bret Contreras Podcast: Episode 4 – Real Functional Training. September Research Preview: Mental Training Edition. October Research Preview: Vertical Jumping Edition. 30-DAY GLUTE CHALLENGES ARCHIVES 26. The 30-Day Ultimate Better Butt Challenge. By Bret Contreras | 30-Day Glute Challenges, Glute Training, Glutes | 53 Comments. I’ve actually received numerous emails from ladies who saw very good results from The 30 Day Glute Challenge which I posted last month. Although better results can be realized with heavy. Read More. June 1,2013
IF YOU COULD ONLY DO ONE LIFT... Simply put, the trap bar deadlift will build the quads, hams, glutes, erectors, lats, traps, and grip musculature and build a ton of functional strength and power. The only drawback is that it wouldn’t build upper body pushing strength, but as far as one lift is concerned, it’ll do more than any other exercise would for buildingtotal body
UPDATE FROM LAS VEGAS Update from Las Vegas. As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiring about the fate of Glute Lab San Diego, I figured an update was in order. The lease is actually up for renewal at the end of this month, but I’ve recently decided to extend thelease
THE STANDING BAND HIP THRUST The Standing Band Hip Thrust. By Bret Contreras June 28, 2014 Glute Training, Glutes. Here is the standing band hip thrust. It’s sort of like a cable pull-through, with more stability but less constant tension (with bands, the tension is mostly at end-range). I don’t feel that the standing band hip thrust is as effective as a supineband
HOW TO TRAIN FOR A BIKINI COMPETITION: IT'S ALL ABOUT Strong Curves and Strong by Bret are two perfect programs for creating the coveted bikini body for good reason – they hammer the glutes with high volume, high frequency, and high intensity. Most programs have you hitting the glutes 1-2 days per week, but these programs have you hitting the glutes 3-6 days per week with the best exercises and HOW TO DESIGN AN OPTIMAL GLUTE TRAINING PROGRAM weighted back extension or single leg back extension: 3 x 10-12. stability ball or Valslide leg curl: 3 x 8-12. lying leg curl or seated leg curl: 3 x 10-20. calf raise machine 2 x 10. seated calf raise machine 2 x 20. As you can see, this program would hammer the glutes three times per week. HOW TO FIX GLUTE IMBALANCES 2 sets of 10-20 reps of quadruped hip extensions with the weaker leg. 2 sets of 10-20 reps of single leg glute bridges with the weaker leg. * Rest 30 seconds between sets. * Perform the exercises in circuit fashion; first the abduction, then the clam, then the quadruped, then the bridge, then repeat. YOUR OPTIMAL TRAINING FREQUENCY FOR THE GLUTES PART I For example, for 4 weeks you would train the Glutes 3 times per week. At the end of that period, the muscle protein synthesis after a workout will have dropped to a fraction of the initial amount. That’s the perfect time to start 4 weeks training the Glutes 6 times per week, then go back to THE EVOLUTION OF THE GLUTEUS MAXIMUS The unique human gluteus maximus. When our ancient ape-like ancestors climbed down from the trees in Africa and began their bipedal journey on the ground, they unknowingly steered the human lineage in on a very different evolutionary path than that of our chimp relatives. The ability to habitually walk on two legs set the stage for further HOW TO DESIGN AN OPTIMAL GLUTE TRAINING PROGRAM weighted back extension or single leg back extension: 3 x 10-12. stability ball or Valslide leg curl: 3 x 8-12. lying leg curl or seated leg curl: 3 x 10-20. calf raise machine 2 x 10. seated calf raise machine 2 x 20. As you can see, this program would hammer the glutes three times per week. THE GLUTE HAM TIE-IN In the world of bodybuilding, the “glute ham tie-in” receives a lot of attention. Judges will examine this region and make sure that there’s a smooth transition from the glutes to the hamstrings. It is therefore of great interest for physique athletes to optimize the appearance of this region. Discussion of the glute-ham tie-in regionhas
A BETTER WAY TO CUE "KNEES OUT" IN A SQUAT In about 12-seconds, you can form a clear mind-muscle connection with your lateral hip in squatting action. Position small plates under your feet so that they cut across the outside of the heel. The plates are not there to elevate the heel and buy ROM, but rather to create a sensory map of where to direct force. HOW FEMUR LENGTH AFFECTS SQUAT MECHANICS Squat mechanics are highly influenced by anatomy and anthropometry. Things that can lead to a more upright squatting posture: Greater heel elevation (ex: WL shoes), greater ankle dorsiflexion mobility, shorter relative femur length and longer relative torso length, wider stance width, more abduction (knees out), a higher bar position on the back, greater relative quadriceps strength, and THE DOUBLE PROGRESSION METHOD (MUSCLE, SMOKE & MIRRORS Workouts were to last 45 minutes, consisting of exercises for the entire body. Repetitions were between 5 and 10. The exerciser started with 5 reps. Every third workout the exerciser would add a rep until 10 reps were reached. At this point, 10 lbs was added to the bar, and the reps started over at 5. This was coined the “double progression HOW TO INCREASE YOUR SQUAT Clusters – i.e. 255 x 2 then ten seconds rest, repeat 4 times then rest 3 to 4 minutes. Dynamic Effort – i.e. 72% of 1RM (216 lbs) x 2 for 8 sets, with 60 seconds of rest between sets. Specialty Work – i.e. 225 plus 40 pounds of band or chain resistance done for 5 sets of3 reps explosively.
AN INTERVIEW WITH SPORTS SCIENTIST NATALIA VERKHOSHANSKY Today’s article is an interview with Natalia Verkhoshansky. Natalia is a prominent international figure in Sports Science. Her father, Yuri Verkhoshansky, co-authored one of my favorite texts Supertraining with Mel Siff. The interviewer, Will Vatcher, was kind enough to grant me exclusive rights to this interview. QUIT GOING SO DARN HEAVY ON HIP THRUSTS: TRAIN YOUR GLUTES There is indeed a 1RM that allows you to still feel the glutes, so don’t think that you can never, ever max out on hip thrusts. This occurs when you lift the heaviest weight possible that allows you to 1) keep the spine in neutral, 2) achieve full hip extension, and 3) hold the lockout for a second using the glutes as the primary driver. LESSONS LEARNED FROM MARVIN EDER, AN IRON-GAME LEGEND According to the article, “Marvin’s press has usually increased about 15lb every 6 months. As of February 1953, his best press, at a bodyweight of 198 pounds, was 340 pounds.”. Eventually, Eder moved on to his preferred four-day split, two on one off. Day_ _
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PERSONALIZED PROGRAMMING RECENT POSTS / VIEW ALL POSTS UPDATE FROM LAS VEGASBret Contreras |
Random Thoughts
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As most of you already know, I moved to Las Vegas two weeks ago. Click HERE to read why. Since so many of you have been DMing me inquiringabout…
15 RANDOM THOUGHTS
Bret Contreras |
Random Thoughts
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Hi fitness friends! I have 15 random thoughts to share with you today, in no particular order of importance. Daily Glute Appearance Many of my clients will be looking in… YOU CAN KEEP YOUR MUSCLE UNDER QUARANTINE! 15 STUDIES TO HELP EASEYOUR MIND
Bret Contreras |
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I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. Relax, folks! Although you'll likely lose some maximum strength, that will…2019-21 PODCASTS
Jamie DeRevere | TrainingPhilosophy |
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Here are the podcasts that I've been a guest on in the past couple of years (newest ones are at the bottom of the list): Mind Pump Podcast - Bret Contreras-…JUNE RANDOM POST
Jamie DeRevere | RandomThoughts | No
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Hi Fitness Friends, It's been a while since my last random blog post. I've been hammering away at the book (you can preorder it on Amazon HERE) and working on… DECEMBER RANDOM POST Jamie DeRevere | RandomThoughts | No
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Happy Holidays fitness friends! I wanted to share two podcasts, a new blog post, and the Instagram content that I've been cranking out over the past couple of weeks. I… 2021 Bret Contreras.* __
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