What if you do this before u start you're glute training, so lets say u pump ur glutes full of blood, and then u go start squatting and do the whole session , will that make it easier for your body to recruit the glute muscle on the excersises ?
I'm gonna try it tomorrow, will let you know how it went 😅🍑 UPDATE: okay, it burns 🔥 I'm in pain 😂 you all need to try yourself, it's worth it, my glutes haven't been that sore for quite a while 🍑
This is great! One of the best "glute pump" series I ever learned was from a Miami trainer who works with adult industry & dancers. It's a combination of plyometrics where you jump into deep squats both sumo & feet close together, "frog kicks" where u lie face forward on a bench with your hips at the edge & kick both legs back & up (ideally with ankle weights, but it's a very hard exercise), a bridge burnout with a weight plate or band, & banded fire hydrants
I click on Brets videos so fast lol, there is just something about you bret, also I know your like the glute guy but can we get like a #1 ab workout from you pretty please??
Frontal & transverse abductions preferentially target the upper glute compartment (as well as the glute medius); head drivers target the lower glutes; and hip drivers & rotator movements target both the upper and lower glutes. Bret wrote an excellent, comprehensive article that I use to program glute training, and it covers these exercises and more here: bretcontreras.com/your-optimal-training-frequency-for-the-glutes-part-i-exercise-type/
By the way, all of the exercises I listed utilize all three planes of motion for maximally effective and aesthetic glute development and athleticism in general: the sagittal, coronal, and transverse planes.
@@Amy-xb1ww Head drivers are what he refers to as those movements happening in the sagittal plane that drive the head upwards when executed. There are 12. He lists them by name and picture in the article.
great video. Please do one for the legs. I do love glutes, but i'm also in love with my quads and love pumping them. It give me the illusion of an hour glass shape
two years doing home work out i may say i have the glute that i want but still working on my baby belly since food is life especially after two years of breastfeeding that my baby suck the life out of me lol .or maybe that is sounds excuses ? anyway i love ur videos
@@blackpearl464 sry I was assuming that the banana roll and cellulite go hand and hand, (which I could be wayyy wrong and I apologize in advance) so I was thinking with a good leg workout you could potential get rid of both. Cellulite is from a poor lymphatic drainage system and I learned more potassium gets thing moving... also retinol is a good skin cell turnover I feel like it’s a double threat haha but this is just my personal speculation and viewing countless videos on TH-cam to figure this crud out Because I had both, and still kind of do but it’s improved immensely
Can we do this the day after glute day ? Isn’t that overtraining the muscle ? How often is this recommendable to be doing per week ? I would highly appreciate if you could get me some answer
Bret, I come here on each video just to hear you talk. You have excellent modulation, intonation and mannerisms. Besides being t h e glute guy, you are also gifted at public speaking. highly recommend!
Thanks for this. My family genetics struggle with under developed glutes and rotates hips. The butt thrust was what I needed. My butt still burns. Lol.
MAN I'm a dude and since I started hip thrusting the females swarm like a pack of vultures lol. But more importantly it had increased my squat and deadlift.
Bret please help!!!! I have always had a good butt, but as I’ve gotten older it seems like my hip dips are more apparent and now my booty is kinda square. How do I fix it?
Interesting. I just want to have a firm butt, is there a protocol for that? I just do the squats, blanks etc. I started 2 months ago every day. I had chronic pain for many years and I always started and stopped, I have always loved working out.
What Arnold is talking about is realistic only for those very high on anabolic steroids. Anapolon and Sustanon doped guys get painful leg pumps from walking on stairs...
Pressure gradients (hemodynamics), just when I thought I put physiology behind me🤣. Brett, When are you goina get more thruster lites in stock? My girlfriend and I want one.We are in San Diego
I love the pump but if we’re gonna be honest by the time I’m done getting ready if it’s something that special of an occasion mix in the drive there or whatever, all that it’s barely there anymore, pumps don’t last hours! Maybe 2
Ok, I know we’re talking booty now... but are you willing to share how to get a delt pump too? Cause I’m 1) intrigued and 2) I’m obsessed with everything back-shoulders 😂
How many days a week do u recommend doing this to grow my booty in a few months? Obviously I want the best results in shortest amount of time...but I know I need to be patient and consistent. I am ready! Thank uuuu! Awesome videos!
3 days a week. Trust me! I used to work my lower body twice a week which is good but when I went to 3 days ..whoa momma! Currently I do.. Mon- lower body (quad focused) Tue - upper body (push) Wed- lower body (glute focused) Thurs- upper body (pull) Fri- lower body (hammy focused) I've done like 4 different splits in my life and for a woman who enjoys having a fit voluptuous lower body but also doesn't want to neglect her upper body, this split here is monstrous and rewarding in all you're looking for. TRUST ME.
I was wondering if the pump you get when you are at a beginner/ intermediate level (not having reached your full genetic potential for muscle growth) is a good representation of what that particular muscle will grow to look like over time?
Would love to see a video geared toward the physical benefits of training glutes related to injury rehab (low back/knees)! I know not everyone trains glutes just for hypertrophy!
I have the hip thruster! And the 45 lb bar made for use with it! Super happy with my investment- worth every penny and then some!! I’m 5’ tall, so using a standard height bench in a commercial gym was always difficult- I love my hip thruster! ❤️
Thanks for the awesome video, as always! In a previous video, you mentioned a quick warmup you do with your clients, including the lateral banded walk. I saw that you recommend standing up straight for the lateral banded walk. Many fitness models recommend a lateral banded walk, where you instead are in a low squatting position. Would you recommend one over the other? Or are they basically one in the same? Thanks! Looking forward to more videos!
WHERE HAS THE GLUTE GUY BEEN ALL MY LIFE AND WHY DID I HAVE TO WASTE SO MUCH TIME WATCHING INFLUENCER VIDEOS THAT ARE OFTEN MISLEADING? (this is not to say there aren't great videos out there- I am not putting other people down- just grateful I have found out about him through two awesome ladies)
Brett I hope you address this latest irrational obsession 'hip dips'...now our bone structure has a problem. This is where fantasy n reality collide. Add this to the never ending self-criticism women struggle with for a lifetime...ugh!
I’m so glad you got back into TH-cam! These are fantastic, very informative videos!
Still wonder why you have just 294k u deserve minimum 1M
Dude I absolutely love my upper body! But also yeah I’m trying to get on the flute wagon
so, is this only a pump for short time, or does it train the glutes over some time?
but how often people do this? once a week? or just here and there? thanks for all the tips master.
What if you do this before u start you're glute training, so lets say u pump ur glutes full of blood, and then u go start squatting and do the whole session , will that make it easier for your body to recruit the glute muscle on the excersises ?
3x20 banded hip thrust pulses
1x20 hip thrusts and 5 sec iso hold
30/30/30 banded hip abduction
No, 1x20 os NOT banded, she is only doing hip thrust pulses (5:45)
@@VaLa1900 fixed
"Check out these bootys, they're poppin" your straight face and voice idk man ur hilarious LOVE your videos!!!
I felt the same exact way 😂😂😂
I literally just thought the same thing and burst into laughter after he said it haha.
The workout I’m doing right before I go on a date 😏
Genius giiiiirl
Lol ..me too
🤣 yasss lady 🍑.
Hahaha I’m gonna try that haha
Ahahha clever
haha gotta love the glute pump. Everytime I finish a workout I only wish my ass would stay like this. I'm like damnnnn lol. Great video explanation!
Saaaame sis
I thought it was just me! 😄
I'm gonna try it tomorrow, will let you know how it went 😅🍑
UPDATE: okay, it burns 🔥 I'm in pain 😂 you all need to try yourself, it's worth it, my glutes haven't been that sore for quite a while 🍑
Aaaannd
Sooo...?
I'm Going to try it tomorrow... how did it go?
@@cat_loves_curry5157 just updated my comment, check it out 😄
i tried it out too🤗 not extremely sore (yet) but damn it felt good💪🏼 definitely gonna incorporate it into my program more often
This is great! One of the best "glute pump" series I ever learned was from a Miami trainer who works with adult industry & dancers. It's a combination of plyometrics where you jump into deep squats both sumo & feet close together, "frog kicks" where u lie face forward on a bench with your hips at the edge & kick both legs back & up (ideally with ankle weights, but it's a very hard exercise), a bridge burnout with a weight plate or band, & banded fire hydrants
Omg,I've been doing this ALOT and my lil booty is GROWING! 😭😭😭😭😍
this is interesting, I never knew about “pumps”
That why the men do the chest / arms on a Friday ,looking pumped for the night out 🤣
I felt the pump and the burn just looking at it 😭
I pump my glutes for special occasions lol 👀
I click on Brets videos so fast lol, there is just something about you bret, also I know your like the glute guy but can we get like a #1 ab workout from you pretty please??
Love that you’re explaining the physiology of it. As a bio major and a woman, I love this!
My new mentor, I've only watched two videos and already learned so much. Can't wait to start applying all the knowledge to my training.
No joke, I went from 39.5 inches to 40.5 inches when I tried this. Glorious! 🔥
(I'm a beginner so I just did 26 kgs.)
How long did you do it for?
@@babybean9346 the measurements are before and after doing the exercises on the same day.
I think that's muscle contraction or something that's why muscles look bigger after workout
Wait,so if I work my ass off to obtain a rounder bum,it won't stay round for long? Please, someone explain. Will it diminish with time?
Question, bret. Is there actually a lower and upper glute area that can be preferentially "targeted" by different exercises(like the chest)?
Frontal & transverse abductions preferentially target the upper glute compartment (as well as the glute medius); head drivers target the lower glutes; and hip drivers & rotator movements target both the upper and lower glutes. Bret wrote an excellent, comprehensive article that I use to program glute training, and it covers these exercises and more here: bretcontreras.com/your-optimal-training-frequency-for-the-glutes-part-i-exercise-type/
By the way, all of the exercises I listed utilize all three planes of motion for maximally effective and aesthetic glute development and athleticism in general: the sagittal, coronal, and transverse planes.
RG S what is a head driver?
@@Amy-xb1ww Head drivers are what he refers to as those movements happening in the sagittal plane that drive the head upwards when executed. There are 12. He lists them by name and picture in the article.
There is an upper, lower, and side glute. Different exercises target different areas of these muscles
I have tried this workout as well as one legged RDLs, floor exercises etc. I cannot get my glutes to activate. HELP!
If I do this every time I’m training (4tumes a week) is it going to be permanent??
great video. Please do one for the legs. I do love glutes, but i'm also in love with my quads and love pumping them. It give me the illusion of an hour glass shape
Yeeesss!
Could this be done as a normal workout? Maybe do some deadlifts and squats first and finish with this
New date night routine
two years doing home work out i may say i have the glute that i want but still working on my baby belly since food is life especially after two years of breastfeeding that my baby suck the life out of me lol .or maybe that is sounds excuses ? anyway i love ur videos
How do you address banana rolls (under butt) with your clients?
I had to google, I didn’t even know this was a thing
I’ve been applying a retinol to the back of my thighs and upping my game on the potassium 100% difference
@@ShleeeShleee what? care to explain?
@@blackpearl464 sry I was assuming that the banana roll and cellulite go hand and hand, (which I could be wayyy wrong and I apologize in advance) so I was thinking with a good leg workout you could potential get rid of both. Cellulite is from a poor lymphatic drainage system and I learned more potassium gets thing moving... also retinol is a good skin cell turnover I feel like it’s a double threat haha but this is just my personal speculation and viewing countless videos on TH-cam to figure this crud out Because I had both, and still kind of do but it’s improved immensely
I love each and every one of your videos, so precise and to the point.
Hey Bret, you're amazing, thanks for share your knowledge with us 🥰
We need a video about inner thighs and VMO!
I wanna go to your gym !
Can you do this every day ? Great video keep them coming .
Can you have with glute bridges the same results?
A quick glute pump is always necessary. Thank you for all of the awesome content!
Can we do this the day after glute day ? Isn’t that overtraining the muscle ? How often is this recommendable to be doing per week ? I would highly appreciate if you could get me some answer
Bret, I come here on each video just to hear you talk. You have excellent modulation, intonation and mannerisms. Besides being t h e glute guy, you are also gifted at public speaking. highly recommend!
Thanks for this. My family genetics struggle with under developed glutes and rotates hips. The butt thrust was what I needed. My butt still burns. Lol.
Damn I’ve NEVER seen this side of TH-cam fitness😂
Your tips have changed the game for me! Thanks man!! Love from Oklahoma
Thank you! I've been following your advices for a few weeks and I can already see results :)
Excited to try it💃🏼 thank you 🙏🏼
All I learned about glute training is to spam hip thrusts. That's the exercise everyone is talking about
MAN I'm a dude and since I started hip thrusting the females swarm like a pack of vultures lol. But more importantly it had increased my squat and deadlift.
Him:This video is for vanity.
Me: Liked and subscribed
😂😂
Bret please help!!!! I have always had a good butt, but as I’ve gotten older it seems like my hip dips are more apparent and now my booty is kinda square. How do I fix it?
What’s the difference when you’re leaning back, up right, then leaning forward for these hip abductor?
I did this and i literally almost had a cardiac arrest
Interesting. I just want to have a firm butt, is there a protocol for that? I just do the squats, blanks etc. I started 2 months ago every day. I had chronic pain for many years and I always started and stopped, I have always loved working out.
What Arnold is talking about is realistic only for those very high on anabolic steroids. Anapolon and Sustanon doped guys get painful leg pumps from walking on stairs...
Pressure gradients (hemodynamics), just when I thought I put physiology behind me🤣. Brett, When are you goina get more thruster lites in stock? My girlfriend and I want one.We are in San Diego
😩😩 it didn’t work for me. Maybe I have too much fat around my glutes to see. It did burn though!!!
I love the pump but if we’re gonna be honest by the time I’m done getting ready if it’s something that special of an occasion mix in the drive there or whatever, all that it’s barely there anymore, pumps don’t last hours! Maybe 2
best info out🔥
You’re everywhere
Why do people keep using steroid-user Arnold as an example of things? He's no one I look up to, not even in weight lifting.
Ma perché non vengono trasmessi in italiano ???😡😡😡😡
My gluten are naturally big. ..I just wanted them strong.
So, this pretty much means that a "pump" doesn't assure a significant growth on the glutes 🤔🤔🤔
i'd say so...there is also supplements that help a pump but its only temporary
Bret, is there a way a marathon runner or someone who does a lot of cardio can grow their glutes?
Eat more and train glute 2-3 times x week on top of the cardio
I have added hip thrust in my workout from past 1yr...really my booty looking awesome, round in shape nd pumped
Anyone know where I can get a book from this guy . I need butt help.
Ok, I know we’re talking booty now... but are you willing to share how to get a delt pump too? Cause I’m 1) intrigued and 2) I’m obsessed with everything back-shoulders 😂
Is it possible for a 🥞 butt to grow into a peach 🍑? Honest answer only
The 3 min Glutes live here it.. how can I do hip thrust without weights?
So if u want to maintain that just pumped look... get a spray tan artist to do contouring on you.
No it is not my favorite thing to work i like to pump my. Sholder more
6:21 looks like she’s giving birth and he’s her lamaze coach lol
I feel so smart after watching your videos! 🤓
So it is not determined that a pump can lead to long term growth?
I was wondering this same thing. His workout example seemed like a workout on its own?
maybe if you add this pump workout before a full glute workout it can help increase long term growth?
Should there be equal parts of stretchers, activators, and pumpers for each glute day?
How many days a week do u recommend doing this to grow my booty in a few months? Obviously I want the best results in shortest amount of time...but I know I need to be patient and consistent. I am ready! Thank uuuu! Awesome videos!
3 days a week. Trust me! I used to work my lower body twice a week which is good but when I went to 3 days ..whoa momma! Currently I do..
Mon- lower body (quad focused)
Tue - upper body (push)
Wed- lower body (glute focused)
Thurs- upper body (pull)
Fri- lower body (hammy focused)
I've done like 4 different splits in my life and for a woman who enjoys having a fit voluptuous lower body but also doesn't want to neglect her upper body, this split here is monstrous and rewarding in all you're looking for. TRUST ME.
I was wondering if the pump you get when you are at a beginner/ intermediate level (not having reached your full genetic potential for muscle growth) is a good representation of what that particular muscle will grow to look like over time?
Damn this look like torcher holy moly
Gyms are closed here in the U.K. 🥺 idk how to do these exercises at home
Pump up the Jam, pump it up! Dayummmm! You done did it again 🙌🏽
What can you do if you dont have the Glute loop?.
I love you, I wanna workout with you!!
I need the exercise to much taking thank
Would love to see a video geared toward the physical benefits of training glutes related to injury rehab (low back/knees)! I know not everyone trains glutes just for hypertrophy!
56 and still trying it..... thanks so much for the guidance!
*Frantically takes notes* I learn so much from you, thank you Bret!!
I'm a girl and I also love getting a delt pump 😄 Thank you for sharing your knowledge with us glute GOD! 🤗❤
How often can this be done?
Great info for my glutes day at the gym tomorrow. Thanks Bret, you rock!
Love your workouts! It helped me grow my glutes over the years.
I just love that you are sharing quality information that actually makes a difference ❤️
Thank you so much for sharing your knowledge with us I really appreciate it and also love all of yours videos
I have the hip thruster! And the 45 lb bar made for use with it! Super happy with my investment- worth every penny and then some!! I’m 5’ tall, so using a standard height bench in a commercial gym was always difficult- I love my hip thruster! ❤️
Can you tell me where /which I should get? And what band? Thank you!
Thanks for the awesome video, as always! In a previous video, you mentioned a quick warmup you do with your clients, including the lateral banded walk. I saw that you recommend standing up straight for the lateral banded walk. Many fitness models recommend a lateral banded walk, where you instead are in a low squatting position. Would you recommend one over the other? Or are they basically one in the same? Thanks! Looking forward to more videos!
WHERE HAS THE GLUTE GUY BEEN ALL MY LIFE AND WHY DID I HAVE TO WASTE SO MUCH TIME WATCHING INFLUENCER VIDEOS THAT ARE OFTEN MISLEADING? (this is not to say there aren't great videos out there- I am not putting other people down- just grateful I have found out about him through two awesome ladies)
And 12 reps?
Never in my 30 years plus of BB did I consider glute training to be my favorite. This was bf the BBL craze obviously. Symmetry mattered most.
Do you like poke? Then you should try, Poke Express. It's on 215 and Stephanie. I know you'll liked it!
Brett I hope you address this latest irrational obsession 'hip dips'...now our bone structure has a problem. This is where fantasy n reality collide. Add this to the never ending self-criticism women struggle with for a lifetime...ugh!
And diet too ?
I think girls actually pay 15 000$ to have a permanent glute "pump" if you know what I mean 😂😂
thx
❤️🔥❤️🔥❤️🔥❤️🔥
Thank you so much ahhhh