Dr. Bret Contreras

Are you going to train glutes once a week?

No, you're going to train them three times a week.

Same with arms.

Yeah, if I said, Andrew, I'll give you a million dollars if you put an inch around your arms in the next two months.

You're going to train them once a week?

No, you'll probably train them –

Every other day.

And you'll realize the sweet spot where you can still recover from it.

So the people listening, I mean, really what they listened to was they saw my before and after transformations.

I think the reverse lunge is the best for the lower glute max, but it's almost too good.

So if you're going to train it three times a week, I would say don't do reverse.

Let's do good.

Okay, so once or twice a week.

Yeah, so if you're just going to train glutes once a week, reverse lunge is your go-to movement.

We don't have a lot of research on should you do a deficit, should you do Smith machine, should you do dumbbell, but

They're all going to be effective.

Deficit means stand on a box to get a little more range of motion.

But I like step-ups because they don't tend to get you as sore.

So if you're training three times a week, you could do step-ups probably all three times.

But we used to do high step-ups where you're more upright, foot is up higher.