2947: How to Build Glutes | Hip Thrust vs Squats What Bret Contreras Says Actually Works
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What do the hosts say in the opening intro and sponsor messages?
If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews.
You just found the most downloaded health, fitness, and entertainment podcast in history. This is Mind Pump. Today's episode, we had Brett Contreras on the podcast. You know who he is. He's one of the best trainers in the world. Famous for building butts, but he's actually an excellent trainer. All the way around. Uh, you can find him on Instagram at Brett Contreras One and Booty by Brett Official. Now, this episode is brought to you by our sponsor, Legion Supplements. So Legion supplements are excellent supplements for fat loss, muscle gain, for protein powders, creatine, all the things you want. Third-party tested. What the bottle says is in the bottle is in the bottle. It's high quality stuff. And if you go through our discount, you can get, uh, excuse me, if you go through our link, you get yourself a massive discount.
Go to bylegion.com slash mind pump. Use the code mind pump. Buy one, get one 50% off. We also have a brand new workout program right now. Maps, abs, and but. So if you like this episode, Brett, we talk all about glute. building. We have a new maps program that focuses on this. It's called abs and butts. So it's a full body program, but ninety percent of the volume is for the abs and the glutes. So if you want those two areas to develop and you want them to develop quickly, Get this program. It's 40% off because it's brand new. So it's a discounted program right now. And we include a free, another free maps program, Muscle Mommy 15 or Muscle Mommy, plus two free guides. Go to maps abs and butt dot com, use the code launch for the forty percent off discount, the other free map program, and the free guides.
Here comes the show. All right.
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Brent, welcome back to the show, man. Thank you for having me. I think it's been a while. Three years. It's been three years. On fair we were talking about that. Yeah. Didn't realize how long it's been. You're whenever we talk about uh people that um we like and respect in the space, your name's al always pops up. Uh a good example of uh being able to combine science with experience. So it's always good to have you on the show because I I appreciate uh your points of view. Always thank you. So I'm gonna open with this. Uh can anybody build a nice bus? But Hell no.
Yeah. So okay, well okay, explain that. Explain that. Yeah.
Why can't anybody do it? It's I I always say sixty percent of this is genetics. Um and and I'm getting annoyed at some of these You know, n when I started I was the only glute guy and and now I'm like the grumpy old man. I'm like, I'm not sure. But now there's like a thousand. But these people are like preying on the g genetically disadvantaged, acting like it's like everyone can get a hu a a huge, you know, set of glutes. Um it's just your training variables. You're just not training the right way. And if you use their cues and then and then do their fancy exercise, your glutes will grow. And um that's not the case. I remember um Remember John Meadows? He threw me this this client. He's like, I cannot get this person's glutes to grow for the life of me.
Um, you know, I'm gonna send them your way. Hopefully you can and I I did everything I tried everything, nothing, you know. I swear glutes didn't grow a centimeter. And it's just, you know, you look at bodybuilding. A lot of bodybuilders have a hard time bringing up weak parts and they're on. 15 different drugs. Right. And they have good genetics for building muscle. But if you have a weak part, but if you think what what factors go into making the glutes look nice, I always laugh because, you know, some of my clients Well, some of my best hip thrusters don't have the roundest glutes.
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Chapters
7 chapters
1
What do the hosts say in the opening intro and sponsor messages?
0:00–8:41
2
Why do some people struggle to build a big butt and how does genetics affect glute development?
8:41–35:57
3
How does quad dominance impact glute training and what is the role of isometric work?
35:57–52:29
4
How does Bret explain progressive overload using the “ball‑juggling” analogy?
52:29–1:01:20
5
Why does Bret recommend rotating the focus lift each month in his periodization system?
1:01:20–1:15:39
6
Can you target the upper versus lower glute max with specific exercises and recent research?
1:15:39–1:33:15
7
How does being single at 50 and working with bikini models affect Bret’s dating life and relationship goals?
1:33:15–1:40:28
Speakers
5 identifiedMore from Mind Pump: Raw Fitness Truth
2948: The Type of Exercise That Will Get You Past Sticking Points & Why This Beats Every Other Form of Exercise
2946: 5 Things Bodybuilders Figured Out Before Everyone Else (That Everyone Should Know)
2945: How to Actually Build Your Glutes: The Exact Diet and Training Blueprint
2944: Low Reps vs. High Reps — Which Actually Builds More Muscle? (The Answer Surprised Us)
2943: Your Bulk Is Not Working! Here Are the 5 Signs You Are Doing It Wrong
2942: You Cannot Shrink Yourself Into a Better Body