How To Best Train The Glutes (Rule Of Thirds)
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- เผยแพร่เมื่อ 29 ก.ย. 2024
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If you want to maximize your glute development, then I encourage you to utilize my "Rule Of Thirds" in your training. When you design programs for yourself or your clients, you want around a third of your exercises to be vertical in vector, one third to be horizontal, and one third lateral/rotary. In addition, around a third of your sets should be heavy in the 1-5 repetition range, a third should be moderate in the 6-15 repetition range, and a third should be light in the 16-30 repetition range (and sometimes all the way up to 100). You also want to make sure that you're not performing every set to failure; around a third of your sets should be taken to absolute muscle failure, one third a couple repetitions shy of failure, and a third nowhere close to failure (like 10 repetitions shy).
In doing so, you will maximize the development of all of the gluteal regions, you will maximally develop both the fast and slow twitch fibers, and you will train all three primary joint actions of the glutes, thereby ensuring that your transference to sports and functional performance is maximized.
#TheGluteGuy #HipThrust #GluteLab #Stronglifting
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Video Shot & Edited by: Alex Razo
Horizontal:
Hip Thrusts
Glute bridges
Frog pumps
Back extensions
Cable pull throughs
Reverse hypers
Kick backs
Quadricep hip extension
Vertical:
Squats
Deadlifts
Step ups
Bulgarian split squats
Lunges
Romanian deadlift
Good mornings
Lateral Rotary (Abduction/External Rotation):
Seated Hip abduction machine
Standing cable hip abduction
Lateral band walks
Cable cuff hip external rotation
Thank you!!!
Thank you kindly
I started to read Glute Lab and tried to apply your rules to my program. I was skinny with no glutes, hip dip, and had “dents” on the side of my butt. 3 months later, my glutes were transformed. No hip dip, no dents. People asked how I did it. I answered I read your book. Thanks, Bret. You're amazing!
Good for you! I am now interested in reading his book too, specially if you can refill your hipdips wow
That’s good to hear, which programme did you follow for the 3 months to see those results?
My wife complains about her glutes all the time, refuses to train them and uses the excuse that it is just DNA. She thinks you can't develop glutes if it isn't in your DNA. Drives me insane to hear her say that. I might have to buy her the book you mentioned.
"now we know from the research" I shivered and subbed. Quickest way to get to my heart 😩
This!!!
I'm so happy that you're getting active in youtube!!! finally science-based contents! :)
Been doing your program for over a yr and swear by it. Seen a lot of growth in my glute development and it's not so taxing on my 30 something yr old body 🤪. Quality>quantity. Thanks for sharing your knowledge Bret!
So glad I found this channel.
Once again, the dude is spot on
His videos always A++
Your channel is very informative and educational. You are doing an awesome job and I look forward to your new videos! Thank you for taking the time to make them!
If you haven’t already, will you do a video on working out during DOMS. I would greatly appreciate it. I prescribed to booty by Brett. First week and really excited.
I love the little skits 🤣😂😂
Wow! You read my mind. You covered everything I was thinking!
Love these videos! Cool to see this side of you that we don’t usually see on Instagram
3:45 🤣🤣🤣 Hilarious 😂
Always follow great information 👍
Needed this
Can’t stop laughing at the hip abduction 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
Great video!
Hello Brett Contreras are those exercises efficient for folks above 45 years of age?
Informational & Hilarious!
Great info thx 🙏
How can you train your gluten if you have back problems? (Herniated disc L5S1 specifically) I am afraid, I'm negleting my glutes because of my back and I am not so sure if that's the right thing to do. I am sure there's some ways to train your glutes and not hurt your back.
Hi,how many reps must do women for the muscle mass on glutes?
Makes sense
I don’t like the gun shots haha but I love the videos
😍👌🏼 I‘m from Germany - Can I join your program? But all the gyms are closed... Do you also offer a glute program for at home? I could buy all the equipment... please answer 🙏🏼😊 thanks
Lmao! Funny clips in this one 😂
Brets system works... my glutes have improved... when other workouts showed small gains..... bret for life...my glutes thank you...
Same here I started noticing serious improvements when I started to hip thrust!!
Same here. Thanks Brett!
Love this Bret...this guy knows glutes! Varied workouts, well worth the subscription to Booty by Bret
Just started a week ago! Can’t wait to see the strength gains! Loving it so far
Hes doing gods work, love wimmins with muscular azzes
‘Fuckin’ do 10 more’ had me dead! Hilarious 😂 🤣
Hahaha… yes😂
I think my booty grew an inch just watching this! Them gunshots really work!
😂 you're funny
Rule of thirds summary: (apply to # of sets/week)
-one third of your sets will be one of each type of glute exercise: vertical, horizontal, lateral/rotary)
*be mindful of the type of exercises & the no. of reps/weight to allow for efficient training (horizontal & lateral usually lend to higher reps; vertical usually heavier lifts)
-(horizontal: frog pumps, lateral: band work, fire hydrants, vertical: squats, deadlifts)
-don't take each set to failure; lateral exercises don't lend themselves to training till failure
Bless you, I was taking notes down and saw this comment ... copy.. paste 👍🏽
.
Thanks a lot!!!!👍👍👍.Saludos
Thank you for the sumary..but I dont know which excersises are lateral n vertical
@@amyp9010 he lists exercises for each!
3:50 😂😂😂😂😂😂😂😂😂😂❤️❤️
I DIED!! 😂😂😂😂
Hollering😂😂😂😂
😆🤣😁😂
Thank you so much, it is one the best video i have ever watched. Very educative !
THIS is the difference that counts when it comes to fitness advice. Influencers speak from personal anecdote, while Bret speaks from RESEARCH & years of experience in the field of training. Notice how every influencer "booty building" video is essentially the same, sharing mostly what works for them and what they do. Compared to the structure & function of this well made video
didn't expect the top tier comedic value hahahaha "no one does a 1RM hip abduction"
The frog pump angle confirmed my fear of doing them in public ._.
Just close your eyes.
Hahahahahahahhahahahahahahahahahah! Just wear mask hahahahah
Just find a corner lol
LOL I was thinking the exact same!!!
@@ayechill3389 If someone walks up and sees you pumping in the corner. lol
The max hip abduction killed me. lol
Yup. I lol'd
When he said no one does these....um, I do! Lol
@@hansenwhitworth6495 HUNH. LOL
Me too 🤣🤣🤣
I found Bret about 3 years ago on youtube and I’m forever grateful for that.I started following him and since then my glutes changed dramatically! From 92 cm to 102 now 🍑
Which workouts in particular are you doing?
Girl, that's 10 cms 😱😱
@@theprousteffect9717 I try to train my lower body at least 3 times a week and in every session I follow 4 main movement pattern : thrust , squat , hinge and abduction. Also I’m on a calorie surplus for a year now.
@@smallypuppy22 It’s almost 102.5 cm now !!
@@Niloufarsaber what do you eat in particular? I'm so proud of you!!!
Lol one rep max on the abduction machine 😂😂😭 hilarious I’m gonna try one rep max on every machine and call it a day lol
Awesome information- Could you talk about example workouts using the combination of these types of movements? I watch a ton of videos and notice some women do a ton of different exercises during one workout session. How many variations should one really be doing for maximum growth during one workout session?
I will get to that! Have many videos planned ☺️
@@bretcontreras1 Right on! Super excited to learn more. I also think nutrition is another important topic to talk about.
@@bretcontreras1 I was wanting an example video as well! Can’t wait for them to come out!
@@bretcontreras1
Can't wait for this video!!!!
@@bretcontreras1 turning notification on!
I died at 6:20😂
Loving this!!
Thanks dude!!!
"FXCKING DO 10 MORE RIGHT NOW " 😂😂😂 I SUBBED
I love this, informative and funny! You're always the best.
Bret, there's so much information in this video I'm gonna have to break it into 3erds and then watch it three times 😁
Thank you ❤
Here's my workout. I decided to share this if anyone needed guidance to make theirs, you can use my routine if you'd like as well. I do this at home 3 days a week. I started off with a lot of vertical exercises and I couldn't fully get my workouts in because I'm quad dominant and my legs would always be BURNING by the time I do hip thrusts (I realized my form was off so that wouldn't happen anymore I hope.) I am a beginner so it took a lot of trial and error. I will be adding more sets and newer exercises as I become intermediate but as of now, this is how much I can take. I'm starting this specific schedule from tommorow bc I have no energy rn. Feel free to tell me if I should alter anything.
*warm up* (as many as needed)
glute bridge
walking lateral
bent knee kickbacks
side kicks
-stretch-
*main workout*
sumo squats (4x5)
romanian deadlift (4x5)
hip thrusts (4x10)
kickback (4x10)
hip abduction (4x15)
side kicks (4x15)
*supersets TO FAILURE*
rdl into kickback
hip thrusts into hip abduction
side kick into sumo squats
*ALTERNATE EACH SS EVERY DAY*
Thank you! I have a question, so you do 6 sets x 3 is total of 18 sets? What does Bret mean with 12 sets per day? I'm kind of confused!
Do 4 exercises 3 sets each making it 12 sets for 3 days a week. 36 sets total.
I'm 50 years old and have been able to build a better booty with Bret's methods. Now I'm applying that knowledge to my own clients.
Informative and hilarious 👏🏼👏🏼
Hey Bret! Should I integrate exercises from all thirds in one training or should I concentrate on day 1 more on vertical and heavy exercises, on day 2 on horizontal and medium heavy exercises etc. ? Locking forward to your answer! Lots of love :))
🎯 Key Takeaways for quick navigation:
00:20 🍑 *La regla de los tercios sugiere equilibrar ejercicios de glúteos en tres categorías: vertical, horizontal y lateral rotatorio, distribuyendo aproximadamente un tercio de tu entrenamiento a cada tipo.*
02:41 💪 *Varía la carga de tus ejercicios de glúteos: un tercio pesado, un tercio moderado y un tercio ligero, para abordar diferentes rangos de repeticiones y fibras musculares.*
04:55 🤔 *La regla de los tercios no busca obsesión, sino guiar el diseño del programa de entrenamiento para lograr un equilibrio entre los tipos de ejercicios y las intensidades.*
07:23 🔄 *Al seguir la regla de los tercios, trabajarás los glúteos desde todos los ángulos y vectores, maximizando el desarrollo muscular y la transferencia funcional a la vida cotidiana y el deporte.*
08:49 🔄 *Evita la obsesión; ajusta el enfoque según tus objetivos mensuales, manteniendo a lo largo del año un equilibrio entre los tipos de ejercicios para lograr unos glúteos bien desarrollados.*
Made with HARPA AI
That was great. I was doing the dishes while listening, when that gun went off it scared the shit out of me lol
😂😂😂
Hilarious yet educational, love it.
Bret help us with herniated disk to do a safe glute workout program, please!
GFM: There are variations and causes of herniated disk, making programming without observing a bit difficult. most important is pain free and cleared by Dr. and or Physical therapist. Typically flexion type vertical exercise especially loaded can aggravate or worsen condition especially with improper form. I have herniation and bulging, and do well with all horizontal and abduction exercises. I am also good with vertical such as Bulgarian squat and lunge. That being said, it does not mean you cannot squat or dead lift but form here is of utmost importance importance.
I made an infographic about this on IG two weeks ago I believe
@@bretcontreras1 Nice! gonna check this out. Tnx!
@@pmstff700 Tnx for sharing your case, gonna check some info on Bret's Instagram and gonna try some of those exercise that you do and see if this works for me. 👍
@@GustavoFM1000 your welcome. I’m a physical therapist assistant as well as personal trainer working in out patient clinics as a contractor. Bret is top notch I have his book. You also might look at Stuart McGill “ The back Mechanic. That will provide you with great information.
Should you mix up the rep/failure range during each workout or follow more of a heavy, medium, light day format?
You amaze me with all your knowledge, I absolutely love it !
and you too!
You’re so right on👍🏼
Loved that 1 RM on the Seated Abduction🤣
I have your book and I’m going to try to design my own program and incorporate what you just said.
My head is spinning.
Thanks for sharing the knowledge, Bret! Excited to have a butt instead of a long back, lol
oh shit i was doing one rep max seated abductions 😂
36 sets per week for glutes. How many for quads, calves and hammies? Curious as to how many sets you would program for legs per week in total.
This video is incredible informative and funny i love it, thanks!
Can you please not use the gunshot sound in the video shit got me jumping every time it played (i had headphones on ,full volume🥲) 😮💨
Vertical : squats, deadlift, step ups, bss, lunges
Horizontal: frog pumps, hip thrust, back extensions, kick backs, glute bridge
Lateral: abduction, standing cable hip abduction
Heavy: (1-5, to failure)
Medium: (6-15, 1-2 reps shy)
Light: (16-30, cca 10 reps shy)
Vertical - range 5-12
Horizontal - range 10-15
Lateral - range 16-20
Always learn something new from Bret! Amazing trainer! Pls make more of these videos!!
Hi Bret! So pleased that you’re focusing on youtube. I’m in England, we have a strict lockdown.. gyms, schools, restaurants, hair salons...everything shut til March, maybe even longer. Home-workouts are what I’m doing for the foreseeable so clever programming to progress is vital. I really appreciate your knowledge and look forward to learning more. Thanks for sharing.
Hey, just a reminder on this that the gyms are open as of today 🥳
Now tou can do in the gym, but I'd appreciate home workouts too 🤗🙏🏾
@@dancingmango143 ah bless you! Yes they are open but I’m in no hurry to go to the gym! Breeding ground for germs! I’ll wait until I’m vaccinated... I’m actually now enjoying home workouts and saving money 👌👌🤍
it actually works and when you get to light weight, you extend to full capacity with ease. Personally it makes me feel like I'm crashing the heck out of it, making effort consuming sets bearable and purposeful, why, you know it'll get better. Now I can barely make it through my rest days cause I'm too excited for my next workout. You're appreciated Bret!
I’ve been doing your program for a solid month now from the glute lab book and I’m already seeing so much improvement and not only that but I’m learning sooooo much!! Thank you !!!
Thank yoou, Bret! I'm so so so glad and happy that you have started adding videos🖤
i would love to see from you a video about knee-friendly training,.. would it be possible?
I really like how you explained which excersizes are best for high reps and/or taking to failure
and if i want to create my routine of three days, should i put in a day vertical horizontal lateral or i separate them in different days
Thank you for this great information, lmfao the video was funny , 🤣 loved it
"Who the fuck are you???" lol- love the skits!! Can't wait for more videos. I've stalked your channel and watched some of your really old ones. Love when you talk about anatomy and biomechanics as I work in physical therapy. Your visuals/explanations are great!
I like the guy with the gun 🔫. "F****in do ten more" !!!
The glute guy has a sense of humour....I love it.
Ammmmmaaaaaazzzzziiiiinnnnggggg content! 😍
Dude showing up with the “gun”, to make you do 10 more, was hilariously motivating.
So happy you’re becoming active on TH-cam!!! Your collab videos with Krissy Cela and Lauren Simpson were amazing!
Funny,informative, and practical ; love this guy. For the first time, I’m finally getting some good gluten - and the performance which comes with that. Thanks, doc!
@3:50 If bros gave birth
Allll perfectly explained and acted in this video! loveeed it
great video. FYI your bitly link is broken
That 1RM abductor clip was EVERYTHING 😅
😂 going to picture someone telling me 10 more !!! 🍑🔫
🤣🤣🤣🤣🤣😂😂😂😂😂
This guy is a blend of fitness and intelligence, that is just too hot for me to handle.
BRET! question: what are your thoughts on ankle weight kickbacks, rainbows, donkey kicks, leg lifts, fire hydrants, etc? These seem to always make me sore the next day. What "thirds" category would these fall under?
I was not expecting 3:47 to happen...but am so pleased! That was great 👌🏼 😂.
When i clicked this is definitely wasn't expecting this video to escalate to that omg hahaha
Literally lost my shit at the 1RM hip abduction. 😂😂
Literally? You shat yourself? Wow. 😳
I was not expecting to laugh so hard while watching this video! The gun part sent me
I've been following you for many years. Looking forward to more TH-cam
Hola Bret, Podrías poner subtítulos en español por favor?
I DIED AT MAX HIP ABDUCTION never laughed sm at something in longest time omg
What do you reccomend to offset insane tightness and lack of flexibility/mobility in the quads, hamstrings, glutes and adductors ? I stretch all time time but I never feel like its making any difference. I can't even straighten my leg past a 90 degree angle when one leg is flat and one is pulled in. I used to not have any issue with that. 🤦🏻♀️ I can stretch forever and foam roll. Nothing. My lower body feels like it's made out of solid rock. Hellllp!
Love the rule of thirds Bret! Thanks for the info..looking forward to what you put out next.
Hi Bret, I'm 54 and I suffer from atrophy on my left leg...I had back surgery (2003) and my sciatica made it extremely painful to workout...now, after 90+lbs weight loss, no more pain!, But now my left leg is smaller..my right glute and leg are developing nicely, but my left is smaller...have done unilateral exercises and my glutes aren't firing up as much as my right side.. I've heard of "dead butt syndrome"...I do the "mind-body connection", but my glute is having a hard time "remembering" what it's supposed to be doing for the past 5 months especially my gluteus medius!..yes, I get sore, but there's no growth!..could it be the piriformis?..inferior and/posterior gemellus?..idk, this is very frustrating...I was even training heavy every day paying more close attention to my weaker side to no avail..please help!!!...I just want an "even butt"..
If you’re the correct person I’m thinking of, I came to your channel after training with Melissa Boyd through Tempo and I love that her routines pretty much follow this! Only thing I supplement them with is weighted heavy hip thrusts and abductions since she covers the rest. Makes me happy to know I’m on the right track and I reeeeeaaaally appreciate that you reference research and essentially break everything down for dummies like me.
Thanks...I've learned a shitload listening to you...
Incredible video as always Bret! That is going to be a great year with you back in TH-cam sharing knowledge. I can already imagine the gains!!! 💪🍑
How much time does it take to do 12 sets? I started lifting 5 months ago. I do 10 sets and with stretching (20 mins) and 5x 2 min breaks it takes me 2 hours. The other days I do upper body which also takes 1.5-1.7 hours, 2 hours if i do some cardio. Basically, I spent 2 hours 5-6 times a week. But I think this is not very efficient and I get tired often because I go to gym after work. I want to do more cardio and occasional pilates, but I don't have time and energy to do all those on top what I'm doing right now. How can I approach this more efficiently? My goals are 1) to grow a little bit more glutes (I naturally have a good round butt, but when I lose weight it gets smaller) 2) have toned arms 3) increase my cardio endurance and sustain strong bones.
HAHHEMMM, doesnt the entire glute have THREE SECTIONS , maximus being about 50% overall mass, and medius about a 1/3 overal mass and minimus the tiny portion?
so why would we dedicate the same energy and time to each section?
I give a 👍but I need to understand well in spanish, PLEASE!!!!!
Bret, ive got scoliosis. My doctor told me not to squat with weight on the bar because it compresses the spine. I got rid of the bar and now hold as much weight in my hands as I can and use your glute loop. Do you have any other suggestions for me as far as an alternative to squatting heavy weight or should I try to just get that heavy weight from deadlifts?
Seated leg press
Your new videos are so informative and HILARIOUS! You never cease to amaze Bret :) thank you
The one rep max hip abduction ☠️☠️😂😂😂😂😂😂😂😂😂