This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
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This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
Dr. Bret Contreras: How to Build Bigger Glutes & Legs
Perform with Dr. Andy Galpin
3 hours 28 minutes
6 months ago
Dr. Bret Contreras: How to Build Bigger Glutes & Legs
My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust.
We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design.
Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training.
Read the full episode show notes at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/perform
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Timestamps
00:00:00 Bret Contreras
00:02:10 Women vs Men Training Goals, Glutes
00:11:51 Glute Development & Women, Training Goals
00:18:51 Sponsor: Momentous
00:20:30 Booty by Bret, Glutes
00:28:10 Hip Thrust Exercise Development, Skorcher
00:38:22 Hip Thrust Popularization, Bench Press Evolution
00:47:03 Sponsor: Parker University
00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength
00:57:19 Glute Anatomy
01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds
01:13:08 Tool: 4 Exercise Categories & Variation; Recovery
01:20:51 Sponsor: AG1
01:22:32 Rotating Focus, Periodization, StrongLifting Program
01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor
01:40:31 Tool: Rule of Thirds
01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort
01:51:52 Sponsor: David Protein
01:53:18 Common Training Mistakes
01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length
02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise
02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles
02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings
02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion
02:55:18 Pivoting with New Research, Changing Training Program
03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back
03:09:55 Personalized Goals & Rule of Thirds, Modifications
03:15:12 Training Glutes Without Legs
03:21:08 Recap, Bret’s Projects & Links
03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter
Disclaimer & Disclosures
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Perform with Dr. Andy Galpin
This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
