IMPROVE YOUR PHYSIQUE, BUILD LEAN MUSCLE, AND INCREASE STRENGTH
For more than twenty years, Bret “the Glute Guy” Contreras has been on a quest to improve human performance, focusing his research on the gluteus maximus, the largest muscle in the human body. What started as an effort to improve his own weak, flat backside quickly evolved when he discovered the wide range of functional movements to which the glutes contribute. Properly trained glutes not only help you lift heavier, jump higher, sprint faster, and swing harder but also help prevent knee, hip, and lower back pain and injuries. Bret went on to earn a doctorate in sports science and is now known as one of the world’s foremost experts on strength and physique training.
After helping thousands of people reach their strength goals and achieve their ideal physique in his world-renowned training facilities, Bret brings you Glute Lab, which pulls his field-tested and scientifically proven methods and techniques together into an all-in-one glute training system that will help you develop leaner, rounder, stronger, higher-performing glutes. This all-encompassing guide explains why glute training is important for health and performance, how the glutes function, what critical role they play in the body, and how to design the optimal training program to accomplish your aesthetic and performance goals. This book offers thirty-six weeks of programming and several training templates for those who want to dive right in, breaking down each technique with step-by-step photos and descriptions. Bret also reveals the most common faults people make when performing these movements and offers hundreds of tips for getting the most out of every training session. You can implement his system in your local gym or even in the comfort of your own home.
Glute Lab is more than just a book on glute training. These principles and methods can help you maximize muscle growth and strength, improve body composition, overcome training and physique plateaus, train around injuries and discomfort, determine ideal training frequency and exercise selection, design periodized programs, and so much more. In short, this book gives you the tools to make strength and physique gains and design balanced programs that cater to a wide range of goals and work for your entire body. Whether you’re a regular person looking to improve your appearance, an athlete looking to boost your performance, a physique competitor or bodybuilder looking for an edge over the competition, a powerlifter looking to increase your strength, a CrossFitter inspired to gain knowledge, a personal trainer interested in offering your clients cutting-edge training techniques, or a physical therapist looking to improve your clients’ health, Glute Lab will equip you with the information you need. In this book you will learn:
• The fundamentals of optimal glute training
• The anatomy and function of the glutes
• How to select exercises based on your physique and training goals
• How to perform the most effective exercises for sculpting rounder, stronger glutes
• Variations of the hip thrust, deadlift, and squat exercises
• Sample training templates and splits that cater to different training goals and preferences
• How to implement advanced methods into your training routine
• Diet strategies to reach weight loss and body composition goals
• Sample glute burnouts and templates
• Twelve-week beginner, intermediate, and advanced full-body training programs with a glute emphasis
• How to design your own customized training programs
• How to overcome plateaus in training, strength, and physique
I have never found a better book for a glute workout.
After 4 weeks I feel that the focus on the glutes has been well worth it. I also like that even though the glutes are the center piece, the rest of the body is trained equally well.
I have a BS in movement and sport science and the science is sound and applicable.
makes it worth the read. In addition, the the programs outlined in the book will get you amazing results.
I have several male clients that are doing the program to grow their gluts, and they are so thankful.
I highly recommend this purchase!
It is consumable no matter your fitness level and is organized to easily function as a reference guide for all things glute related you may want to know.
I’ve been following Bret on insta for years, and you can tell he takes care to offer content/info of the highest quality. That is to say the superb quality of this book is no really surprise :) thank you BC
For reference, I am a 40 yo active duty female and almost 2 years postpartum. I started with the novice program because I really wanted to improve my form. I would just add resistance bands and dumbbells as I got more comfortable. You can absolutely add modifications and I've definitely used the Glute Lab YouTube videos for referencing.
I bought the book before the whole COVID-19 collapse and it has been a lifesaver during this as we are in Italy and cannot even go outside for a walk. Thank you so much and congratulations on an exceptional piece of work!!
It has everything in an easy to understand way, explanations, science, programs for any type of person (3x a week people, beginners, powerlifters, competitors... literally everyone can use one of these programs) and an extensive exercise library.
He explains benefits of more advanced things but keeps the basics at the forefront.
I recommend this to all my friends who ask me for help getting in shape. The one thing to keep in mind is that this is glute focused on conjunction with maximizing aesthetics and performance. It won’t prepare you to run a mile, or for a power lift meet. But it will supplement any program you’re on or you can pick one of his programs for general fitness and aesthetics if you don’t have one.
1. Harcover
2. Large pages with the font big enough to actually see to read
3. Excellent illistrations
4. In Depth, covering all aspects - the what and why
5. Web site with video demo's of each exercise descibed in the book
The graphics are beautifully done in terms of communicative value. The writing is clear, comprehensive, and comprehensible. The advice is practical, applicable, and just damn interesting to read if training is an important part of your life. There are 100’s of nuances and tips on training modes and variables I’d never really seen articulated like this before. The book never becomes a stuffy snobby science class like that monster “Supertraining” by Siff and Verhansh...sp?).
Rather, this encyclopedia (what it really deserves to be called) is a seminal work, on level of Rippetoe’s Starting Strength, Dan John’s best work, and (IMO) Enter the Kettlebell etc by Pavel.
In short, great work. Costs less than a meal for two at a restaurant and offers a lifetime of useful advice.
Only complaint, not really a complaint but just ironic, it’s l-o-n-g...500+ pages, no waste, so you’ll need gumption to read through entirely, but isn’t that so for most things worth doing?
I’m logic based and need to know the why to get motivated.
I also like that it’s a great balance of giving you the straight scoop (you need to do a little heavier lifting beyond body weight) plus permission NOT to overtrain.
I’m almost 50, very lean (aka butt challenged) but also responsibly dedicated to my health and workouts.
I got great ROI from Strong Curves years ago. I’m super excited to dedicated the next 6 months to see if I can grow my butt back and be proud to walk away naked.
Maureen
only downside for me personally is that the book is huge, and hard to carry around making it awkward to read unless your home. Hopeful for a PDF version or soft cover.
This book is so impressive. So much so that I have already recommended it to a gym friend that has ordered her own copy. Thanks to Bret, the secret to great glutes is now out there for all of us. You will love, love, love this book!
I am a little bit of a science nerd, so the fact that he discusses the studies where he was able to pin point which move helps glute growth most, with actual numbers and measurable outcomes makes me so happy!
I wish everyone would get this book because the glutes are really the foundation for a strong body. Without strong glutes we start have knee pain, lower back pain, pelvic floor problems and the list goes on. And yes I said pelvic floor.
Ladies! Are you listening? This book shows different moves that my pelvic floor physical therapist told me I need to incorporate into my training. So this book is so much more than training to get bigger glutes (although that will happen).
Bottom line. Get the book if you care about how to properly take care of your body at the gym. You won’t regret it!
THANK YOU BRET!!!!! For doing all this amazing research over the years (and sharing all of it with the WORLD). And thank you for being such a valuable, knowledgeable, and credible expert In the fitness industry today.
Interested in a few fun stories, pictures of butts, and a tip or two? go follow him on Instagram. This book is an open love letter to the posterior chain and a resource of significant value; it's more expensive than most best selling paperbacks because you're getting a whole lot more. I'm confident that if you read this cover to cover and digest even half of it you'll be better informed than most people at your gym.