Ep. #1111: Bret Contreras on Squats vs. Hip Thrusts for Glute Gains

2023-08-23

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If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts. But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts? Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy. And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret ...

If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts.

But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?

Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy.

And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study.

In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.

Our discussion includes . . .

The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer
Bret's take on a potentially fabricated study that stirred the fitness community
The benefits and challenges of studying beginner trainees
An exploration of training the glutes at varied muscle lengths
The relationship between EMG studies and muscle hypertrophy
The importance of technique over "feeling the burn" in compound movements
Nuanced insights into the complexities of muscle growth mechanisms
Practical strategies for those seeking to optimize their glute training
And more . . .

So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don’t miss this episode!

Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

2:39 - Why was this research essential, and what drove its inception?

13:59 - What's the rationale behind focusing on novice trainees?

17:58 - How would outcomes differ with more advanced lifters?

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28:59 - The role of EMG in predicting muscle hypertrophy.

31:42 - EMG's Relevance in Bodybuilding Science

35:04 - How does this study redefine our understanding of biomechanics and other exercises?

39:22 - What larger impacts does this study have on fitness research?

45:13 - Additional insights from the findings and final thoughts.

49:35 - How to connect with Bret Contreras and his work.

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