Dr. Bret Contreras

So something, how can I load up that bridge pattern?

And that's how I came up with hip thrusts.

And then I'm like, how can I load up some of these abduction movements?

And I came up with more movements to load up abduction.

So then I said the rule of thirds, a third of your movements should be lateral rotary, a third horizontal, a third vertical.

You can recover from it, but you're also, people will say that's 36 sets for the glute max.

No, 12 of those sets are more for the glute medius and minimus, which are different muscles, right?

They're different muscles than the glute max.

So it's really 24 sets for the glute max.

There's some overlap there.

But the point is, I've learned that people can recover from this system.

And I learned a lot.

I have to credit these strength coaches back in the day for helping me come up with those ideas.

And then I transitioned that into the bodybuilding world where people attacked me and said, there's no way you can recover from it.

And I'm going, trust me, they can recover.

But the women listen because they're like, I want to train my glutes.

I want to build my glutes more so than, you know, these men are telling me train five days a week, train upper body four days and legs once.

I want to train, I want to listen to this guy and train.

It makes sense because I would always say back then, someone said you need to put, you know, an inch around your glutes in the next month.

You know, or you can win the – I'll pay you a million dollars to put an inch around your glutes in two months or whatever.