If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts.

But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts? 

Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy.

And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study.

In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt. 

Our discussion includes . . .

- The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer
- Bret's take on a potentially fabricated study that stirred the fitness community
- The benefits and challenges of studying beginner trainees
- An exploration of training the glutes at varied muscle lengths
- The relationship between EMG studies and muscle hypertrophy
- The importance of technique over "feeling the burn" in compound movements
- Nuanced insights into the complexities of muscle growth mechanisms
- Practical strategies for those seeking to optimize their glute training
And more . . .

So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don’t miss this episode! 

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Timestamps:
0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
2:39 - Why was this research essential, and what drove its inception?
13:59 - What's the rationale behind focusing on novice trainees?
17:58 - How would outcomes differ with more advanced lifters?
25:49 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
28:59 - The role of EMG in predicting muscle hypertrophy.
31:42 - EMG's Relevance in Bodybuilding Science
35:04 - How does this study redefine our understanding of biomechanics and other exercises?
39:22 - What larger impacts does this study have on fitness research?
45:13 - Additional insights from the findings and final thoughts.
49:35 - How to connect with Bret Contreras and his work.

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Mentioned on the Show:

Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

Bret Contreras’s Instagram: https://www.instagram.com/bretcontreras1/

Bret Contreras’s Website: https://bretcontreras.com/

Bret Contreras on Squats vs. Hip Thrusts for Glute Gains

Hey! My name is Mike Matthews and I'm a bestselling health and fitness author, and creator of MuscleForLife.com. My mission is to empower people to take control of their health and fitness by following a healthy, enjoyable lifestyle that not only gives them the body they've always wanted, but enables them to live a long, vital, disease-free life.

New tracks tagged #Thrusts