My Interview with Bret Contreras “The Glute Guy” – Q&A
Hi everyone,
This is an exciting moment for me, as I can now reveal my interview with Bret Contreras. Bret is well known for his “out of the box” thinking regarding strength training and, his to the point attitude and scientific understanding of bio-mechanics. Bret runs one of the most informative blogs on the Web, containing tons of valuable training advice and the odd random thought, at www.BretContreras.com. His methods are so effective that for that past year Andrew has been using them with his own clients, with amazing results.
In a recent Radio interview for Ultimate Strength and Conditioning Bret summed up in just a few words that he believes the ultimate goal of training (within a balance) should be “strength with good form”. Good form allows full range of movement, which will help correct poor or incorrect movement patterns. He states that “the stronger the better” and there is no such thing as “too strong” – why should there be? Now can you see why he gets my vote 🙂
Bret was very kind to take the time out of his very busy life to answer some questions for the benefit of everyone who reads this.
Proper function comes from a variety of factors, strength being one of them – so why then do many people (women especially) ignore or avoid it? This was the motivation behind this interview, because it’s all very well doing body weight High Intensity Interval Workouts 4-6 days a week, throwing in the odd exercise challenge but, is this really going to help progress your ability, performance and strength enough to help you reach your goals? How far can body weight training take you? Is strength training for everyone? And as I suspected, turns out we don’t need any fancy exercises to get us where we want to be. So here goes:
Hi Bret, First let me thank you for agreeing to this interview;
1) Being “The Glute Guy”, I have to ask what you consider to be the best exercise for developing strong, active and shapely buns?
“Without a doubt, it’s the barbell hip thrust exercise. But you can’t start out with a barbell. First you need to master bodyweight and then gradually move up in weight. The hip thrust keeps considerable constant tension on the glutes which cannot be said of other exercises. This leads to increased muscle shaping due to several physiological reasons, including mechanical tension and metabolic stress.”
2) Most females tend to favour steady-paced cardio, light weights and high reps. In terms of full body conditioning and tone, do you think they are wasting their time?
“No, they are not wasting their time. Research shows that some women actually have larger type I fibers than type II fibers, which is contrary to what we’ve always been told. This means that high reps and even cardio may suit these individuals well. But they still need to activate as many fibers as possible, so some cardio is better for the buns than other forms of cardio. For example, treadmill running and the step mill are better than the stationery bicycle. However, anecdotal evidence shows that well balanced strength training in the moderate rep ranges trumps any type of conditioning work for aesthetics purposes. Bottom line, if you want to look good, do resistance training! And if you don’t like the shape of your booty, you’re only chance of dramatically altering its appearance is to get strong at the best exercises.”
3) What would you say are the best bodyweight-only exercises for the glutes (shape-wise)?
“Single leg hip thrusts, walking lunges, high step ups, Bulgarian split squats, and single leg back extensions. Of course, sprinting and jumping works well too!”
4) What type of training/exercises do you “prescribe” for your female clients to build upper body strength?
“I use a lot of variety but my “go-to” upper-body exercises for women would be the dumbbell incline press, push press, one arm row, and chin up.”
5) Kettlebells, barbell and bodyweight: Personally I train for variety most of the time and I try to use all of these methods, plus mixing paces to get the most from my body. However I am interested to know what you would consider the best type/method of training for women to achieve overall strength and conditioning?
“The best way is to use all the available tools like you’re currently doing. But if you had to go with just one, I’d choose the barbell. Some of my colleagues would say bodyweight, and some would say the kettlebell. But in my experience it’s not easy putting muscle on women. Muscle is a metabolically active tissue, and I’m always trying to build a bigger engine so their metabolism stays churning away. I’ve found that the only way to get many women to possess any sufficient muscular shape is to get them really strong over time. For example, many of my female clients start out using bodyweight on squats and hip thrusts and just the bar on deadlifts, and they aren’t satisfied with their physiques until they’re full squatting 40 kgs for multiple reps, hip thrusting 70 kgs for multiple reps, and deadlifting 70 kgs for multiple reps. I believe that these women could still see great results by getting really good at certain bodyweight or kettlebell exercises, but the easiest way to see physique results in my opinion is via barbells (if you had to choose just one).”
6) Genetics verses Training. Does everyone have to workout their butt off to hit the Glute jackpot, or can some just wing it?
“The woman who is blessed with naturally great muscular shape just needs to get her body fat down and she’ll look great. For example, think of Jennifer Lopez. She’s absolutely beautiful, but many women wouldn’t want to look like her because she’s a little too curvy for their preference. However, if she diets down and does a bunch of cardio, she’ll look absolutely stunning. All of her muscular shape will show through, and her shapely booty will shine through and give her the body most women would kill for. Throw in some simple bodyweight and kettlebell drills and she’d look even better.
However, now think of Jessica Simpson. If you’ve really taken a look at her, she doesn’t have that great of a backside. Have her lose a bunch of weight by dieting down and doing a bunch of cardio and most of her body will look great, but her booty will look flat and pathetic. She was able to get her booty looking really good when she filmed The Dukes of Hazard by doing tons of strength training. By using resistance exercises to lean up, she was able to burn fat while simultaneously building her backside and retaining her sexy shape while dropping weight.
So it always depends, but most women don’t have nice butts. I’d guess that less than 3% of women have what I would consider an amazing butt. For the other 97%, they need to build up their butts so they have some shape, pop, curve, perkiness, or whatever you want to call it. From the side view you want it to look like the letter C. If you weren’t born with it (genetics), then you need to build it through heavy strength training. Having an impressive booty really separates a woman from the rest of the pack, and it’s the one area that needs extra attention through training.”
7) I am sure you will get this one ALL the time (as I have), but I am sure my viewers are interested to hear your opinion on deep, “ass-on-grass” squats – Would you recommend deep squats and why?
“I could go on and on about this, but I’ll try to be brief. Most individuals are terrible at squatting. They have issues with mobility, stability, and/or motor control. Have them squat and they’ll shift forward, rise up onto their toes, allow their knees to cave in, etc. The deeper they go, the stronger the muscular requirements are so they’ll just look like a melting candle. For this reason, full squats are dangerous for the average person.
However, the best thing about deep squats is that it keeps you honest. You don’t see people using too much weight when they full squat. You see tons of people piling on plates and doing crummy quarter squats, but you can’t get away with this when you go deep. For this reason deep squats are safer.
The real question someone should ask themselves if they can’t squat deep is, “Why can’t I squat well when I go deep?” There’s a reason, and you should never be satisfied with it. It could be due to mobility restrictions in the ankles, hips, or t-spine. It could be poor stability in the hips or core. It could be poor patterning, or it could be a combination of all of these. Being strong through a full range of motion is always superior to being strong in a partial range of motion. When you can full squat properly, you’ve just shown competency in joint flexibility and muscular control through the entire kinetic chain. Bottom line – squat deep! But you need to learn how and master bodyweight before introducing load.”
8 ) This one is for me: For a while now, I have had a bee in my bonnet about how the fitness industry tends to portray being lean and shredded as the main symbol/goal of great “fitness” and achievement. Personally I believe they have missed the boat. What are your views on this and, in 3 words, how would you sum up “fitness” or being “fit”?
“Great topic of conversation! On the one hand, when I conjure up an image of a “fit” individual, what comes to mind is someone who looks the part. Being ripped and shredded with 3% body fat is not fit and doesn’t come to mind when thinking of fitness. But certainly adiposity and especially central adiposity is not ideal from a health perspective, so the “Men’s Health” or “Women’s Health” look comes to mind – which probably equates to 10% body fat for men and 15% body fat for women, along with decent levels of muscular shape and a well-balanced physique.
On the other hand, if you’ve been training people for a long time then you’ve undoubtedly come across individuals who didn’t look fit but could blow away a fit looking person in certain performance tests. All across the world there are athletes who succeeded despite not fitting the mold in terms of somatotypes, body fat levels, and anthropometry. Fitness is not directly related to aesthetics and vice-versa, but I understand why the industry chooses this marketing route – it sells.
I guess I would describe being fit as “possessing sufficient levels of strength, power, flexibility, leanness, and stamina.” Sorry, that’s ten words, not three!”
9) I am going for a bonus question now which kind of links to question, hope you don’t mind 🙂 My home workouts, on which my blog are built, centre around Kettlebells and Body Weight exercises and, although I do train occasionally with barbells, I have had great success with my own strength gains with little or no “heavy” lifts. After a 4-5 month break from Heavy Sumo Deadlifts I walked in to the gym last week and pulled a personal best of 209lbs (I weigh 132lbs). With my current training being considerably lighter in comparison (although still heavy for Kettlebell training), how would you explain this improvement?
“I do not find this too surprising. Often times individuals use improper form when going heavy. Backs tend to round, torsos tend to lean too far forward, weight tends to shift, energy tends to leak, joints tend to migrate, etc. I’ve tested the electromyography of crappy form on squats and you get less activation in the hip extensors and more activation in the quads and erectors. This just gets you better at sucking. When you go lighter, form stays great and muscle activation is where you want it. You groove excellent motor patterns and strengthen appropriate muscles. As you progress to more advanced versions of bodyweight and kettlebell exercises, the muscles can get challenged just as much as they do from heavy exercises. One thing that most people don’t realize is that muscle force is determined by body position, distance from the joint, and the magnitude and direction of the load. Performing good single leg lifts and explosive kettlebell lifts can provide a great stimulus for the muscles of the knee extensors and posterior chain, while strengthening similar movement patterns as the bilateral barbell exercises.
Powerlifter guru Louie Simmons has noticed that many powerlifters can get surprisingly stronger at the deadlift by not deadlifting and instead doing other movements that work similar muscles and patterns. Sometimes the deadlift is so draining that when you take it out of your program, it frees up a lot of energy and recuperative ability so you can use more volume, intensity, and/or frequency with other exercises. For these reasons, I believe that you were able to improve upon your deadlift without deadlifting. Some lifts do require more specificity, however. For example, the squat and bench press tend to respond best to squatting and bench pressing.”
10) Finally, can you spare another bonus for the men?
Obviously men and women have different strengths and weaknesses. Many men tend to focus on strength and hypertrophy (especially in the upper anterior parts of the body, often neglecting their legs, glutes and back). What is the best piece of training advice you could give to a guy who is starting out in training? And what would you say the most beneficial approach and exercises are (generally), in getting the most out of his body and build good “functional” muscle?
“This is one thing that bodybuilders, powerlifters, weightlifters, and strongmen can all agree on. Beginners should stick to frequent full body workouts. Beginners are weak and uncoordinated and don’t get taxed too much when they train. They can easily squeak out 3-5 full body workouts per week and keep growing and getting stronger in the process. This strategy greatly fast-forwards progress, as hitting each bodypart once per week like the bodybuilders do just doesn’t cut it for a beginner. Most beginners are tempted to emmulate the routine of their favorite bodybuilder, which is unwise. When you first start out, you can hit the same movement each workout and see rapid results. As far as other advice is concerned, work the entire body and pay attention to structural balance. Do as many sets of rows as benches, as many sets of deadlifts and hip thrusts as squats and lunges, etc. The best exercises are the full squat, deadlift, hip thrust, walking lunge, bench press, incline press, military press, dip, chin up, bent over row, and one arm row.”
A big thank you again for this interview, this will certainly help a lot of people, including me, fine-tune our training.
It also helps to know that I am on the right tracks, as I also fished for Bret’s professional opinion on my own glutes … which it turns out I am part of that “impressive” 3% 😛
Feel free to leave your feedback here and visit Brets site for more useful and free information. I have to say, I am well chuffed by all this 😀
Cheers
Marianne
February 23rd, 2011 at 6:54 pm
Hi Marianne,
what a glutiful interview!!!!! Bret is just amazing and your questions were all extremely interesting. And I was glad to find Bret’s opinion regarding the deep squat.
And I am glad you got the Glute Guy’s approval: I always told you that. By the way, that “pose” looks kind of familiar….don’t know why. Lol.
Cheers
Bianca
February 23rd, 2011 at 8:48 pm
LOL, that’s not what I had in mind at all 😉
I am blown away by his answers really, I didn’t expect so much depth – so pleased 😀
February 23rd, 2011 at 7:20 pm
We all knew you were part of that special 3%!
Great interview… thank you for doing it.
I am part of the masses with a flat bum, so I need to get moving on improving it. (I think sitting a lot helped contribute to it!) So thank you for the needed nudge!
Also, I agree with the basic exercise list — if we all just did those, we would have everything we needed. The only issue with using barbells, though I agree they are great, is that now you really need either a very well equipped home gym with racks and all, or you need to get a gym membership. Part of the advantage of KBs is that you don’t need that many and you can do a lot with them. Finally, they have a fun factor, that other free weights just don’t possess.
~ Gillian
February 23rd, 2011 at 8:52 pm
Thanks Gillian 🙂
As for the barbell issue, I agree it is difficult to factor it in to home workouts, but as I have seen, I rarely “need” to factor them in, given my recent PB with the Sumo DL. Maybe if some gyms offer Pay as you go, you could add in the odd barbell workout once a week. I don’t know. But KBs rock too 😛
February 23rd, 2011 at 8:04 pm
Congratulation!
How does it feel like being in the Olympus of the 3%?lol
And thank you for the interview, and to Bret for all the good advice!
We shall raise the percentage of fine bums to 4!!!! 🙂
Cheers
Sara
February 23rd, 2011 at 11:15 pm
Great idea! We will do it 😛
February 23rd, 2011 at 11:49 pm
Hey Marianne.
This is a really good article. Lots of great advice.
The only thing I would slightly disagree with is with how far ‘body weight’ only workouts can take you.
Check out these guys!
The BarMastersXtreme
http://www.youtube.com/watch?v=jYSol8rz9ws&feature=mfu_in_order&list=UL
and the Calisthenics Kingz,
http://www.youtube.com/watch?v=kpIq2Y2paFg&feature=mfu_in_order&list=UL
They have phenomenal body conditioning with using only the weights of their bodies (albeit with the use of various bars). They certainly have physiques that would shame most Fitness magazine cover-persons.
I also read a book by Charles Bronson (a famous prisoner in the UK who is serving a full life term) called ‘Solitary fitness’. He has been in solitary confinement for most of the past 30 years. Yet has at times held several world fitness records whilst being denied any kind of fitness equiptment. He has probably trained muscles that most of us have never heard of to a level that just probably isn’t needed, but he has done it nevertheless.
Don’t get me wrong, I am not knocking kettlebells or barbells. You all know how much I love training with KBs, they really suit my lifestyle down to the ground. Of course barbells and dumbells are great to but I moved away from the gym scene due to it becoming over crowded and time consuming.
I guess the point I am trying to make is that no one fitness strategy provides all the answers. But more that, any fitness tool is limited only by the imagination!
Steve.
February 24th, 2011 at 9:00 am
Hey Steve, I see the point you’re trying to make but consider this – the type of body weight training these guys do is REALLY advanced, unilateral stuff, plyometric and it’s nearly all UPPER body. The average person will not be trying this type of progression. Not only that but I don’t see any significant development in their legs or glutes, but the explosive nature and movement patterns can help determine more strength and funtionality. Also Bret’s upper body “go-to” contains many body weight exercises that will mimic what these guys do – push ups, chin ups, dips etc. The lower body is different, as it is under the body’s weight all the time just walking about, so to progress that we need more weight.
Once you’re able to do all that they do and be the best at it, what then? How do they progress their strength? With regard to their physiques and size, remember other factors relating to muscular hypertrophy are; time under tension, eccentric loading, and those calories of course 😛 Notive how their upper bodies are far more developed than the lower.
I agree with your final statement, but I would also add they are limited by form AND imagination. Being creative is fine and dandy, but if you have crappy form, you ain’t doin yourself any favours.
Cheers
Marianne
February 24th, 2011 at 11:37 am
Oh yes I realise nothing is cut and dry here. Whats works for some may not work for others.
I actually have some of their dvds and they also do a lot of leg work, just a shame they wear tracky bottoms in their videos. Pistol squats, sissy squats lunges, jumps etc etc but I couldn’t find short clips that show everything. Of course what they show in their YouTube clips are the advanced stuff but they advise and show you how to build up to these to. I can’t do much of it yet though LOL.
The main thing I take from these guys is inspiration and ideas. Rather than look at what we haven’t got and what we can’t do. Look at what you have got and how you could use it. Of course while staying safe!
But yes a balanced approach to fitness using more than one tool is the best way, use whatever suits you.
Loving the pose by the way 😉
Steve.
February 24th, 2011 at 2:16 pm
Steve, thanks for making me sick with envy. The first video with the arm pull up was SWEET. Good lord. Then you post another one with the man doing an inverse and he has the nerve to clap in between.
Lord I never knew this stuff was out there. Now if I could have some of those geetics shown to me where they are at on m body, I’d be so pleases.
Yes, these rock!!! They are both what I call diesel and can move it, move it. It does no good to be diesel and walk like yo have a crowbar up your back. And to top it off , I’m willing t bet, they don’t drink protein shakes.
February 24th, 2011 at 12:27 am
Great interview, Marianne, it adds interesting ‘twist’ to your site. And how timely. About a month ago I started Bret’s program from T-Nation at fase one just to be sure I’m doing everything correctly from the start and to see where it all takes me. I kind of like my ‘exit muscles’, the shape and size is ok but the job is never done and there always is somethig to improve. Why not my glutes 🙂
Thank you so much for answering my question. Don’t be mad, please, I have another one. It is recent thing, the day after a workout with deadlifts my back is incredibly stiff, no pain just this uncomfortable feeling in low back and problem with bending over. However this is not the case with one leg deadlifts. I have checked my form from every angle in the mirror, even done short video to check my form and to me it looks fine (or maybe I’m missing something). Never had any problems with my back during any exerices, not even deadlift until couple of weeks ago. I am able to bend over with straight legs with my hand flat on the floor in front of the toes, so I guess is not lack of a flexibility. Is it possible I had some muscle imbalances for a long time and now they are coming out or something completely different? If it is some sort of muscular imbalance can I correct it myself? And the last thing, is it better to avoid deadlifts and do single leg instead?
So very sorry to bombard you with all this questions, I can only imagine how busy you are and I guess stilling you time is terribly awful.
Did I say thank you ?
February 24th, 2011 at 9:17 am
No problem Jussa, glad you liked the interview.
With the deadlift issue, because you do not have any sharp or shooting pains or numbness, the pain and tightness you are having is most likely DOMS in your lower back muscle (erector spinae). This may not be a form issue, but ensure the driving force of the deadlift comes from the hips (squeezing the glutes forward). The lowering (eccentric) phase of the deadlift is when it all happens, so this does put more emphasis on the lower back. The problem is that the erector spinae is probably the weakest link in this exercise, so it will tend to feel it most, and can be the factor that makes you decide to stop the deadlift set.
Also consider that, when you do unilateral exercises you always use a lighter weight, therefore it won’t be an issue for the lower back. Because this issue is new, have you been paying MORE attention to your form, maybe you are doing them better and therefore you are hitting the right muscles? I would suggest that you ask a professional to check your form, just to be on the safe side (as I cannot see you of your deadlift to try and correct you).
As for whether you should refrain from doing the full deadlift, I would still keep doing it, if you are happy with your form. Single leg is fine, but we still need bilateral movements so your muscles and each side can work together in the movement patterns.
I know we are all cautious of our lower backs, but when we get DOMS in our biceps we never worry about it as much. I think waht you’re feeling is normal muscle soreness after exercise. Can I ask, are you progressing the weight more?
Cheers
February 24th, 2011 at 12:50 am
Hi Marianne,
Great interview, I especially liked the deadlift question . Powerlifting was my foundation. The deadlift was and still is my all time favorite lift. ( I prefer sumo style )I’m going to add the hip thruster in my routine. I’ll also take his advice and try it with just body weight and get the form down. I’m not a big believer in rushing to lift heavy as it’s a for sure way to get hurt. Honestly just reading this interview makes me want to get back in a real gym. Again , I’m not in a rush. I’m doing well at home. I’m strong, and getting better by the day.
Marianne thanks again, I’m always learning with you.
Minnie
P.S. Bianca was right, I’ve seen that pose before ! Lol
February 24th, 2011 at 9:20 am
Thanks Minnie, darn that pose 😉 LOL That one will get me into trouble I think he he
I too prefer the sumo style, but this interview has made me want to bring back my one day a week gym experience for heavy lifts and my beloved Dips!
The hip thruster is awesome, even with body weight! Tried it yesterday (single leg) and my butt was on fire LOL
Cheers
February 24th, 2011 at 1:39 am
I liked the interview also. I do love the basics but … the basics need to come around to not everyone wanting to be in a gym to do them. What can replace the Barbell so we can still get the basics? I guess I have a long way to go to get a 3% bumm as Brett describes. I am no where near a pancake backsides nor do I want to be. Being African American, I know I got a C butt:) I’d love to have a nickle bounce off of it though so I’m going to do more squatting with my sandbag though:)
Funny I read this today because I was thinking how I don’t use my incline weight bench any more. I don’t have room for it in my living room so I’m going to be missing out on a lot of basics for upper body. 🙁
February 24th, 2011 at 1:44 am
Well he sure knows his glutes and lives up his moniker the glute guy. I mean, really, J-Lo is such a fat cow – he’s an @$$.
February 24th, 2011 at 8:43 am
Firstly, I ‘m sorry you feel that way Missy 🙁 But, technically Bret didn’t say he thought J-Lo was fat:
“but many women wouldn’t want to look like her because she’s a little too curvy for their preference”
I thought for a second, when I read your comment, that I had missed Bret say something! I guess he is talking from a musculature point of view, her butt would look “better” as in, be firmer and tighter if it was a little leaner. Then how to achieve this.
Not sure it warrants you calling him an “@$$” though – a little unfair I think.
February 24th, 2011 at 6:45 pm
Great interview! I haven’t read through all the comments yet, but I will because I’ll bet they are interesting, too. I loved #9, because I’ve always had a little theory on this, and he confirmed that my theory (which was sort of a “hunch” is correct!). Some people say they respond better to lighter weight training…. I myself, seem to thin out my lower body better with bodyweight or barre/ballet work, and when I do heavy weight training for the lower body, I feel like I “bulk”. I have always wondered if maybe it was a form issue for me, even though I try to be conscious of good form. Well, maybe not enough!!! Great stuff here — thanks!!
February 24th, 2011 at 8:15 pm
I liked the interview and really found most of it uselful, and truthful,as I agree that strength training is the best way to improve ones physique.
On question #6 his answer is a bit just a bit offensive to me. I can agree with Missy in regards to answer #6.
“So it always depends, but most women don’t have nice butts. I’d guess that less than 3%”
the comment above is ummm untrue and kind of bordering on being misogynist.
Where does this dude hang out? it’s fine that he is into big hard bums, but there is no rule that says that is what constitutes a nice bum, or a nice body for that matter.
“Having an impressive booty really separates a woman from the rest of the pack.” Yeah I know he is the bootie/glute guy, but these comments are what make girls and women insecure about their physical appearance.
oops me is venting 😐
February 25th, 2011 at 8:40 am
You’re allowed to vent, I don’t mind 🙂 I guess maybe he could have researched the readership here before say it that way, but I still do think / hope that he means more in a functional, activated way. Personally I think a womans behind should be soft around the edges. Again, leanness comes into the “fit equation” – it all baffles me :/
February 25th, 2011 at 3:48 pm
So what is a soft around the edges bumm? Got any examples so I can differentiate?
February 25th, 2011 at 4:52 pm
I would say J-Lo’s, she has shape from all angles. Females should have curves visible from all angles 🙂
February 25th, 2011 at 4:25 pm
I hope you are right, but the words impressive and nice butt is about aesthetics. Anyway thank you for publishing my comments and opinions. I really have enjoyed everyone’s comments regarding the article, lots of great stuff.
Cheers
February 24th, 2011 at 8:41 pm
What a great interview, nice work and congrats on being part of the 3%:)
I have been lifting heavy(ier)since I started with your workouts and especially in the past month. I have notice a huge improvement with my running in particular. I neglected my lower body for quite a while and thought that just running was enough to keep it strong but since adding in weighted squats, lunges etc I have felt alot stronger in day to day activites. I do need to work on my squats though, I cannot get as low as i’d like without rounding my back and feel wussy squating with only body weight so I tend to replace squats with lunges. I was praticing lunges with my 16kg on the weekend and had no problem but can’t squat with half that weight. Pratice makes perfect so I know I need to work on it. Im amazed when I see you squat with 2X20kg! Im going to try your new workout tonight and see where it goes.
February 25th, 2011 at 8:45 am
Even in this interview, Bret states that it’s best to master body weight first. And he also says that there is no point in trying to be strong without good form, so you reinforce good movement patterns with strength. If the BW squats are still iffy, keep working away at mobility drills to get them deeper. Maybe with you being a runner, you have tightness in your hip flexors? This may be a factor affecting the lower back rounding? Just a thought.
Keep it up Rashelle – I started off a lot weaker at these too.
Cheers
M
February 25th, 2011 at 12:30 am
Thank you Marianne for taking the time to answer my question in such amazing way. DOMS in my lower back? How strange I often forget I still have some muscles there 🙂 And how feeling this part of my body makes me paranoid, maybe because is very vulnerable area that takes so much stres during other everyday life activity. Crippling myself while trying to reach some aesthetic goals would be insane, especially because physical activity of any kind is supposed to make you enjoy pain free, mobile body in later years. I will definitely ask someone to check my for. I liked a lot when you didn’t pretend to be modest about your a”” (sorry I like this word) you have every reason to show it off. The picture is very appropriate too 🙂
February 25th, 2011 at 8:48 am
Very wise Jussa. And thanks 😛 It was a bit of fun too lol
March 1st, 2011 at 12:29 am
Bret says: ” Research shows that some women actually have larger type I fibers than type II fibers,”
This is true. And so do some men. It’s why some people are better situated to be endurance athletes. However, the fact remains that Type I fibers don’t really respond to resistance training very well, if at all. So, why not spend the time developing those Type II fibers that you have, if your goal is to develop some level of muscle?
Just me arguing again. 😀
March 1st, 2011 at 8:22 am
Oh no, you’ve found me here too!!! LOL
Think that’s the point that Bret was making, as he then goes on to say:
“This means that high reps and even cardio may suit these individuals well. But they still need to activate as many fibers as possible”
Still NOT arguing 😛
March 2nd, 2011 at 4:51 am
Actually, I responded too quickly, as I went back and re-read it right after I posted and realized he was basically saying the same thing. Bret lives in my town, but I haven’t had a chance to meet him yet. I was supposed to meet up with him once at my buddy, Patrick Ward’s facility, but then something came up. He’s a little butt obsessed, if you ask me. lol
Speaking of Patrick…talk about a smart guy! He doesn’t get the exposure in the industry that he really deserves, because he doesn’t push that type of marketing too much. But I honestly don’t know many people smarter about kinesiology and training than him. He’s a LMT along with his MS ExSci, CSCS, USAW, etc etc. His approach is all about making someone move better through soft tissue work in conjunction with strength training. He’s at optimumsportsperformance.com if you’re interested in reading some of his stuff.
March 5th, 2011 at 9:09 pm
Nice post. Thanks Marianne!
April 10th, 2011 at 12:12 am
I would like to see that research which shows in women Type 1 fibers are bigger than Type 2. In humans, both type 1 & 2 are the same size. In rats, type 2 fibers are bigger.
I am guessing he meant women have more type 1 fibers.
April 10th, 2011 at 6:25 pm
Hey, I am not sure if it is an error – sorry Anoop, maybe you could ask Bret 🙂 Thanks for stopping by though.
May 3rd, 2011 at 9:19 am
[…] Interview on MyOMyTV.com […]
February 10th, 2012 at 9:38 pm
Extremely informative and interesting. Thane Marianne :-))
August 22nd, 2012 at 1:41 pm
Hi Marianne,
I know i’m a bit late commenting on this post, but i am only now discovering the glute guy and have become interested in all he has to say 🙂 I feel in the past my training has somewhat neglected my glutes, although i have quite a muscular lower body, the muscle is more in my quads and hamstrings, although I still have a curvy bum, it’s size is not all muscular, haha!! Can you give me some advice with regards to heavy weight training on the lower body? I am not looking to gain anymore muscle size on my lower body, but do want to gain a bit of muscle and lose fat on my glutes.. should I avoid heavy weight training and stick to conditioning work with body weight, sprints and kettlebells, or is it best to mix it up and lift heavy also? Also, is the 6-8 rep range what you consider to be heavy weight training? Thanks so much 🙂
August 24th, 2012 at 4:06 pm
Hey Clea,
My advice is to mix things up with training, but assess your total calorie intake? If you are still gaining, maybe you are still in a slight surplus. Focus on a mix of heavy low rep glute work (Glute Bridges and hip thrusts) and lower weight higher rep work too. I find a variety of intensities, volume and weights really reaps good results for females. Plus it’s all more fun. Play around with rest periods as well and ramp up the intensity level.
6-8 reps is perfect for heavy training.
Hope this helps a little. I understand the frustration of not seeing the results in one area – but it might only take a small tweak, rather than an overhaul 🙂