: Just like any other muscle, you must consistently aim to add weight, reps, or sets over time to force the tissue to adapt and grow. Community Perspective on Contreras' Methods
"I started hip thrusting 3x a week following Bret’s advice and saw more growth in 3 months than I did in 3 years of just squatting." [1] Bret Contreras-Top-10-Ways-to-Improve-Your-Glut...
"The variety in his 'Rule of Thirds' approach (heavy, medium, light days) makes the high frequency actually sustainable without burning out my CNS." [2] If you'd like, I can: : Just like any other muscle, you must
: Short-length movements like hip thrusts and bridges. Actively squeezing the glutes at the top of
: He highlights the importance of the mind-muscle connection . Actively squeezing the glutes at the top of every rep is more effective for hypertrophy than simply moving weight from point A to point B.
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Bret Contreras-Top-10-Ways-to-Improve-Your-Glut... Bret Contreras-Top-10-Ways-to-Improve-Your-Glut...
