If you could improve any part of your body, what would it be?
For me, it’s always been the gluteus maximus, or glutes. Not because it’s the largest muscle in the body or one of the most important. No, I first became fascinated with glutes because I didn’t have any.
Long before I was known as the “Glute Guy,” I was a skinny, lanky teenager. My flat backside in particular was a constant source of embarrassment. Some people are shy to talk about it, but we all know that having nice glutes is both attractive and desirable; it’s a symbol of health, strength, athleticism, and beauty. But I had nothing.
My underdeveloped backside put me on a quest to find the best training methods and techniques for strengthening and developing the glutes. Now, after twenty-three years of training, coaching, and experimenting—getting my PhD and publishing numerous research papers and two books—I’ve developed the world’s first comprehensive glute training system.
My new book, Glute Lab: The Art and Science of Strength and Physique Training, captures that system. You will learn why glute training is important, how your glutes function, the critical role they play in your body, how to design a program and perform techniques that maximize glute development and performance, and much more.
I believe in the principles, methods, and techniques in this book because I have seen them work time and again. And I have helped thousands reach their strength and physique goals using the methods and exercises contained in this book. They have worked for me, someone who started out with no glutes, and I’m confident they will work for you, too.
Whether you’re a bodybuilder, physique competitor, athlete, powerlifter, CrossFitter, personal trainer, physical therapist, or simply someone who wants to improve your physique, this book contains everything you need to know about building bigger, stronger, leaner, higher-performing glutes.
IN THIS BOOK
YOU WILL LEARN
The importance of glute training for aesthetics, health, strength, and performance
How to select exercises based on your physique and training goals
The anatomy and function of the glutes
How to perform the most effective exercises for sculpting rounder, stronger glutes
Variations of the hip thrust, deadlift, and squat exercises How to maximize muscle growth and strength
Sample training templates and splits that cater to different training goals and preferences
How to implement advanced methods into your training routine
Diet strategies to reach weight loss and body composition goals
How to overcome plateaus in training, strength, and physique
Sample glute burnouts and templates
Twelve-week beginner, intermediate, and advanced full-body training programs with a glute emphasis
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About the Authors
Bret Contreras, PhD, CSCS,*D, is a teacher, innovator, personal trainer, bestselling author, international lecturer, lifter, inventor, and researcher. Best known for his glute-training methods, Bret has established himself as the world’s leading expert in gluteal muscle functioning and development, strength training, and program design. In addition to developing a comprehensive glute training system, Bret discovered and popularized the barbell hip thrust exercise and invented the Hip Thruster and Skorcher. He is the author of the bestselling books Bodyweight Strength Training Anatomy (Human Kinetics, 2014) and Strong Curves (Victory Belt, 2013) and has published over fifty peer-reviewed studies on strength training. He has also contributed to well-known industry publications including Men’s Health, Men’s Fitness, Oxygen, and Muscle & Fitness. He owns and operates the Glute Lab Gym in San Diego, California, and continues to publish articles and coach clients remotely on his website, bretcontreras.com.
Glen Cordoza is one of the most published authors in the world on topics of MMA, jiu-jitsu, Muay Thai boxing, and fitness with twenty-six books to his credit. These works include co-authorship with MMA superstars Randy Couture, BJ Penn, Anderson Silva, Fedor Emelianenko, and Lyoto Machida and jiu-jitsu legends Eddie Bravo and Marcelo Garcia. He also co-authored Power, Speed, Endurance by Brian MacKenzie, as well as the New York Times and Wall Street Journal bestselling books Becoming a Supple Leopard and Deskbound by Kelly Starrett. In addition to Glen’s accomplishments as an author, he has a 12-0 professional Thai boxing record and a 3-1 professional MMA record and holds the rank of black belt in 10th Planet Jiu-Jitsu.