Dr. Bret Contreras

They need to know that this advertising campaigns with like Pilates and, you know, bar and all these –

classes that they say well these will give you long lean muscles these are a lot of the female specific marketing preys upon women's fears of getting too bulky too muscular but for the glutes it's how are you going to grow the glutes if you don't get strong how are you going to grow the glutes if you're just doing wimpy movements holding for time or like stretches it can't happen so they do need to know what you're what you're seeking is not glute tone it's glute hypertrophy

Okay.

By the way, the inner thigh gets worked a lot when you do the vertical movements, the hip extension exercises like squats, lunges.

Some people don't want that.

So that's where you got to get... Because it makes the leg bigger.

Yes.

Yeah.

So that's something to talk about is what if you want to grow your glutes without growing the legs?

I mean, there's not much evidence that three times a week is better than two times a week in the literature.

But two times a week is safer.

It's your safer bet because you're going to be recovered.

Three times a week, it's more problematic.

My opinion, you can get away with it.

But for a lot of men...

If you come to me and you're a man and you say, hey, I want more glute growth, I'm not going to tell you to do booty by Brett.

My booty by Brett program is like squat lunge movement, hinge movement, you know, thrust bridge movement, abduction, and we do one upper body press and one upper body pull.

And you get really strong at those upper body movements because I'm always having to do chin-ups and push-ups and bench press and military press.

It works well, but men have different goals.

We also want to grow the biceps, the delts, the pecs, the lats.