This research has changed everything - Bret Contreras
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- čas přidán 12. 07. 2024
- Podcast with @bretcontreras1
00:00:00 Hip thrusts vs Squats study
00:06:05 Is there a wrong way of executing an exercise?
00:10:49 Did the study favor hip thrusts?
00:22:25 Measuring methods
00:32:01 Practical observations vs theory
00:36:41 Influence of menstrual cycle on strength
00:41:02 How to get people to like training
00:45:27 Adapting the training methods to research - is hip dip a problem?
00:53:01 Separating upper and lower glutes?
00:59:27 EMG
01:01:14 The sum of research on training glutes
01:09:14 Final thoughts
This is the first time I'm the interviewer instead of an interviewee, so feedback is welcome!
Become an official Henselmans Certified Personal Trainer: mennohenselmans.com/online-pt...
#glutes #gluteworkoutroutine #glutesworkout #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline - Věda a technologie
Thanks for having me on Menno! Much appreciated my friend.
Where is your gym in Miami/Ft Lauderdale? I'd love to stop by!
Great stuff, and I'm happy to have found another science bro to follow. Couple things I feel like needs to put out here though:
1. I have injured my abdominals by doing crunches. It happened when I was still in university, and hadn't trained for a year or so. Then on one evening I decided to get in shape ASAP, and did too much volume in one session. Ended up with so much muscle damage that I had a bit health scare due to tissue fluids causing a swelling on my lower abdomen and crotch area. Couldn't sit straight up from laying down for close to a month or so.
2) Mike Isratel has been clear on his videos about volume and intensity that the training videos he does on the channel are almost (if not always) the last training of a mesocycle (or simulated last training), and that one absolutely should not aim to match the volume or the intensity of it unless they are following it with a deload week.
Awesome stuff otherwise, and I listened to this while getting my barbell hip thrusts done.
The bit about "cycle syncing" (I'll jut call it that even though that term has gotten a bad rap). THANK YOU, Bret for recognizing that every woman has the ability to feel different during the phases of their cycle! THANK YOU for listening to women's lived experience! You continue to be one of my favorite researchers x influencers in the entire world. @Menno please check out @Dr Stacy Sims work. Lived experience isn't always in the research.
Very informative! Thank you
"I will change my mind in light of new evidence" is where you had me sold.
This is the first time I'm the interviewer instead of an interviewee, so feedback is welcome! Next up in this format are Mike Israetel and Brad Schoenfeld. I'll still be posting my usual type content as well, but when I have the opportunity to do podcasts with interesting evidence-based guests, I'll keep doing it, if people like it.
I like being updated on the state of research like this.
People need the car videos back
I've been following you since 2017 ish. Found you through Louis the ketogains days. But your content on your website and whatever content you would produce has been extremely helpful. I've been excited to see you out and about more. It's not a bad interview, but I'm not sure I'm walking away with anything. I can really apply to my own training. I will listen again to certain timestamps. But you are great with explaining research in lamen terms, so I would have like to see you two really give us ladies' applications to take away. Again, I may need to listen again. Always appreciate you. And if I ever do a PT course I hope it's yours.
since u asked for feedback, as an interviewer you should have complete control over the interview. Meaning, you should limit the interview time (30-45 min) and should be able to ask all the questions you planned for the interview within this time frame, you should keep questions in reserve. If the audience respond well to the interview it prompts the option for a second and third interviews with more questions which will yield several videos instead of 1 long video. Better for the algorithm and audience engagement.
keep them coming! thanks!
Ultrasound professional here with 16 years experience and experience in quality assurance - you guys are absolutely right to be skeptical about ultrasound measurements. Reproducibility is a huge problem in ultrasound, ESPECIALLY between techs, but even same tech with the same patient. Anatomical sonographic landmarks are absolutely key, and you better make sure that the ultrasound tech is up to snuff before you use him in your study, or all your data will be corrupted.
This.
I have the deepest respect for Dr. Contreras admitting to his bias (we are only human, after all) and also being humble enough to go "Well, I'll be damned" after results are in.
he better accept it he paid 40k for it haha
This is so lazy but not sure I want to watch possibly 70 minutes to hear this admission. Do you know approx the time stamp of when he said that? If not, or if you want to tell me to figure it myself I understand.
@@andrewmueller9986the first 5 minutes
@@andrewmueller9986lmao it's right near the start. I'm too lazy to give you the time
Personal experience; did hip thrusts several years with progressive overload program..with machines and barbell..and got only moderate progress. Then stopped thrusting and started doing deep squats and glutes grew a lot in short period of time.
I'm agree with Bret about a lot of things, but We have to understand that social media is a tool used to sell, all coaches, PT's and scientists sell their product and it must be eye-catching, capture the public's attention. For example: Dr. Mike and RP team, training to failure and super heavy is what they show because they attract more audiences and it's more attractive to see. But when you read their books (RP) and at least they mention that you should mostly train in 2 or 3 RIR, saying that always going to failure can be dangerous, they talk about exercise techniques and how to manage fatigue over time, so, understanding that concept of "capturing more clients" is important. Bret also does his thing and everyone does, I think we should get the best out of everyone. Thank you Bret, he is a great professional and looks humble, that is appreciated in this world of fitness full of self-centeredness. Thanks for sharing Menno 💪🏽
Love Dr. Contreras! Such humility and honesty. More power sir!
I did my own study...hip thrusts suck. I don't don't do them anymore,they don't bring much gains, straining my neck, and annoying to set it up. Ever since i do heavy reversed hack squats, the booty grows. I wanted to stay away from heavy compounds to avoid growing my quads...well I avoided growing my glutes too 😂It was a learning curve
Oh, shit. This format is cool. Looking good, Menno!
Bret is my favourite coach. Apart from being a scientist he has the most experience working with real people in a gym and getting them AMAZING results. He is a true personal trainer at heart but also loves science, best of both worlds
I am very much enjoying watching different perspectives like his or Dr. Mike's. I incorporate some techniques from Dr. Mike, and I also incorporate techniques from Bret too, it is not like who is right or wrong, it is about learning why the exercises work what parts of the muscles from their perspectives, and you go to try it by yourself and decide whats best for you. I see what they both have in common is that they never say like this is the only one you need to do or this is what you should never do. It is normal people have biases, but as a viewer/learner who try to do what best for myself, I take what I can learn from both sides, and that's it~
My glutes started growing when I stopped doing Booty By Bret and started following RP's templates and app. 🤣
I do keep the abduction/adduction work from Bret, though.
Now I actually have to watch this interview because I just hopped to the comments first.
@@ashleyduncan9719 I am using RP app too~haha~ and also add the abduction/adduction work to their template~ the interview is not bad to watch, but like another comment said, Bret's way of answering question is a little all over the place~ other than that, it is a good convo~
Dr. Bret. Bret has a PhD too.
@@ashleyduncan9719that’s interesting because mine stopped growing when I followed RP. His “glute” exercises are either hamstring and adductor dominant or quad dominant
I never felt glutes till trying heavy hyp thrust, but my glutes still never grow! 😢😅at least now my quads are not overgrowing either 😅
I want a Contreras-Israetel debate ASAP
no we dont . Contreras is a legend, Istraetel is a buffoon.
@@joesmith6638 Back up this claim please, the community would be greatly benefitted to understand your perspective.
@@squabdiggity743there's no justification of his comment, but tell why is the internet full of people who want everyone to hate each other? In the real world people disagree on things and that's ok.
@@squabdiggity743. This is an internet forum, not a place for scientific papers with references et al.
I just don't find dr mike/RP informative, just a series of jokes that don't work and glorified powerpoint presentations. I'd class dr mike more of a youtuber chasing clout. I don't know much about Brett, but he has done some interesting studies that have furthered the field.
@@BigBADSTUFF69 there is "justification of his comment.". Its also possible to disagree without being called a hater.
oh wait, this is the internet, and you are a know it all!
Let's gooo. Excited to watch this one.
Took me a while to get around to watching it, but I really enjoyed this: the format, Bret, and the overarching theme discussed.
This is great stuff!
Also, I’ve heard Mike say that the brutal destruction training sessions that he posts on RP is done for the camera to get clicks and should only be done prior to a deload - that a normal training session is not nearly as severe.
Maybe he should do a better job of communicating that to viewers in that videos.
There is a time & place for (nearly) everything and I also get where Dr Contreras is coming from. Maybe a better disclosure of training nuances would be beneficial vis-a-vis RP annihilation videos.
Mike says it pretty frequently, that it's not regular training but something for the end of a meso before a deload. I don't necessary disagree that he should maybe say it in every video because people could definitely misunderstand. The real RP training uses RPE though and not "to failure".
@@BigBADSTUFF69
100%
If you regularly watch RP videos, you know that sustainability is always a huge factor and that those videos are last week of the mesocycle. But maybe you're right, people that just watch every once in a while don't get it. I definitely think they promote more exercise that work in the lenghthen position, I'll give them that.
On the "trainers that want to impress you" I guess it's a video marketing strategy to just make it look like they disagree with each other to get more views. It's likely a fictitious "roast"
@@giuliam2531
Agreed.
Maybe Mike could do a better job of disclosing when it is and is not appropriate to train beyond failure.
I’m just a nurse. So you would think that Dr Contreras would also know that those RP videos are not intended to demonstrate normal training session intensity.
@@RyanMcDonnough exactly. And I'm sorry I didn't mean you, I was speaking about RP fans in general. Sometimes things get added/lost in translation 😇
Great conversation 👏
it is great to have you guys reviewing stuff together. you should do it more often
One thing ive come to realise in my own experiences of training with weights, is if you do the same thing over and over and dont progress yet you carry on doing it because its the way I have always done it in the past and other people have progress, change what you do! I changed to long stretches on DB incline presses never done them that way before ,it worked for me, I changed to a different style maybe ill revert and progress from what I used to do again, I dont know or even something different altogther again change what you do or if you dont , its a case of do what you always do ,get what you always got,change it.
That’s gold! Thank you for your work
Nice job Menno. I enjoy watching two people engage in a rational conversation, respectfully exchanging opinions and arguments, even when there are differences between them, but without getting carried away by emotions. I consider this ability to be fundamental to the progress and evolution of our civilization.
I LOVE THIS FORMAT!!!
I wish Brett would get to the point more often 😂
Yeah I notice Bret is not always the best at finishing sentences. At some point in the end, he cut off five sentences in a row. I'm like, yo, I don't have a glass ball to finish all your sentences myself :) Ultimately though, super interesting talk!
It was a little difficult for me to follow. I'd like to think I'm not an idiot, but you know....
I saw the video was over an hour long and it took me a few days to get around to watching it but im glad i did, video was fantastic and ill be keen to see more
Bulgarian split squats are superior for glutes if you go deep compared to hip thrusts or squats . I can create soreness way easier with split squats than with any other leg exercise
You haven't watched the video to the end. Because it kills quads it is not the way to go for his girls. Legs would get too big.
@@Nikthebig just to BSS differnently and you reduce the quad involvement to a very large degree
but of course thats not a "clean" textbook BSS but more of a single leg RDL / split squat hybrid but it murders
Been thinking about this topic lately. My practical advice is to base maintenance volume using stretch based and fill in any additional frequency with exercises that are easier to recover from.
Great conversation. Very good point about people being great critics of things that don’t confirm their expectations. Sabine gossen Felder just put out a good video with that theme.
I forget where I heard this quote, but an Olympic coach once said (paraphrasing), "there's no disclaimer on medals which says _result not backed by science_".
The implication, of course, was that athletes and coaches make real world progress and then the science comes along after to explain _why_ their approach worked.
I like that quote! However, the reality is that you or I are very unlikely to stumble across a new, winning/better formula for training.
We’re better off getting familiar with what the research tells us, testing it and then sticking with what works best for us and discarding of things that don’t work well.
True that the philosophy drives the research and I really appreciate the BRO philosophy and mention of longitudinal studies!
I said absolutely the same thing about Dr Mike's glute workout f****** ridiculous how he didn't include a single abduction movement. I also love the take on frequency. I do disagree with the takes on Chris Beardsley and Paul blocked me Carter. They definitely stretch the truth on mechanisms.
Mikes glute “workouts” are all trash. Literally all of them favor hamstrings quads and adductors more than anything else. Nothing he does isolates the glutes. He doesn’t even bother to add any type of glute med exercise and tries to call it a glute workout . His fan boys are all pompous rude assholes as well.
I think some folks fear that building the G Medius will make the that level of the body too wide. Lot of builders are obsessed with the x. The lower flare of the X to them should begin below where the G Medius is.
Crunches shattered my spine ... I got better. 😉 Great conversation guys!
I Looked Everywhere For This Comment.
Found You 😉
There are so many rich fitness CZcamsrs. Athlean-X, Simeon Panda, Jeff Nippard, Greg Doucette, Dr Mike... a million dollars a pop and you could answer some of the fundamental questions in training science with large, high-powered, well-designed studies. Dr Mike & Greg are libertarians, but somehow nobody wants to put up their own millions to improve training for the world. Almost like market failure is a thing after all.
I don't think science-based approaches work much beyond beginners. There are just too many variables: experience, genetics, supplements/PEDs.. There are ppl with 5 years lifting experience who look like they've never stepped in a gym, and others who look like bodybuilders. Only an experienced trainer can put someone on the right protocol. Which is why it's not sports scientists prepping ppl for strength or bodybuilding comps.
@@oldgrunt5569 No disrespect, but I was listing names for a funding coalition, hence "a million dollars a pop."
What’s wrong with making money by filling a demand. Free market working well. Your want or demand on these individuals is not fair or based on and sound plan that would possibly make them want to invest in it. How about you trigger change by developing an actual detail plan and not some weak comment. Then pitch that plan to those with the means to fund it.
@@user-hl9hm2pl3uthat’s the thing, you nailed it. We all want “others” to do the job, to use their money, to find what we want to know. I love fighting, have you ever notice everyone talks about “fighters pay”? But nobody actually builds a company with that amount of “salary” for the fighters. Why the ones that reach the top (money wise), don’t use their money and think like us? Well, because if they did, they wouldn’t be rich. I agree 100% with you, people only want to demand, but not work for it. If he had the money, he would never put to answer the questions he want answers.
Thats not what market failure is, dmbazz. The choice not to invest in a study is free choice in a free market. Outcomes not being what you personally desire is NOT market failure. That could possibly refer to free riders, forcible taxation and pollution externalities. POSSIBLY.
I've learned a lot from Bret. This last year, I've been working on my glutes along with my quads and I've had to end up buying new jeans. In other words, I've made some great progress!
Please do another one that has future dates! I’m just looking at this now and missed a lot of the deadlines. Love you for doing this! Women need to help each other! Did you get any of these? I’m definitely going to start applying and set up an LLC by this summer. Thhhaannkkk yoouuu!
Thank you! 🙌😃❤️
Fantastic fellas 👏
Brett: I have a belly, I’m “ab-dominant” 😂😂😂
Was great hearing these two together!
Regarding the Mike israetel bit. He's on video stating when we release these HQ videos it's usually the last week of a training block where things are taken to failure and beyond. But on the other hand, Bret is right. None of those movements were incorporated into the training session in the RP training video despite Bret's many client testimonials and him being known as "The Glute Guy"
Love the format, and this gave me more insight into Bret's mindset. I respect him even more!
Came here to say this, and Dr. Mike's glute workout is typically a mix of Lunges and Sumo Squats. Sometimes he does a variation of a deadlift that's modified to hit the glutes more. I have tried all 3 of them and I have been a big fan of hip thrusts (thanks to Athlean X of all people), and I have to say, the amount of burn/pump/soreness/a feeling where my glutes are like they're going to stretched to oblivion is significantly high with Sumo Deadlifts (my preferred movement right now) and Reverse Lunges (something which took me a while to get right).
I simply do not do Hip Thrusts because they're a pain to setup. Otherwise I am glad (and surprised) that Hip Thrusts came out even with Squats.
timestamp please @
@@kayglifts Try front food elevated curtesy lunges. Toasted. Even better than Dr. Mike's reverse lunges. I switch them out for different mesos. I also added in step ups with the cable machine and a bench. I rotate through those 3 and have seen so much growth and strength.
@@ashleyduncan9719interesting never thought to add a cable machine to step ups thanks for the tip :)
Awesome info!!
No one remembers the humble Doug Brignole who claimed years ago that squats and Hip Thrusts would give similar results for glute hypertrophy? His reasoning was that the squat allowed far more early phase loading (stretched position) but nothing close to full extension, while hip thrusts didnt allow for a deep enough stretch but provided a more even load curve. Factor in that the squats would produce more systemic fatigue as you get better at them... makes sense the ultimate hypertrophy benefits would be similar.
Doug was great, but these evidence based cultists never gave him his props.
Interesting subject..👍🏼😊
Getting my nerd on listening to this interview. Cool, controversial topics. I would do the hip thrust as an accessory if the setup weren’t so complicated. Such a low risk exercise with great contraction. I enjoy Bret’s work. Dr. I specializes in sadism which is fun to watch; however, death workouts don’t seem practical to me on a number of levels. You want something which you can sustain: consistency tends to win in the real world. That said, the sumo deadlift has a great glute contraction at the top. Lateral glute work also is amazing for prehab and rehab: Squat U has some great discussions about this.
enjoyed this. 👍👍
Hey, Menno, Great video. Love the format.
One critique: It would be really nice if you could have the camera show both of you instead of just Bret. And when Bret is talking about machines, it would be great to have some B-roll showing us what these machines are, how they are used and which ROM is he talking about. I say this because I have never used the machines he was talking about here.
Exactly my thoughts
So impressive to hear. Bret is exactly the opposite of PC aka liftrunblocked1.
Thank you for your analysis.
I've had to use my self as a study subject and lab rat.. so many variables to consider.
Genes, body building, height, over hormones mainly thyroid wellness. Inner cell, structure mechanism includes mitochondria autoimmune. Diet daily life routine.
Age ect...
Summary for myself..
I don't use squat machines. I tried everything lately this past 2 months I saw growth doing hip thrusts even at home and reverse lounges, Bulgarian squats ball squats hip extensions and extensions donkey kicks.
But the best for me when I upped on Hip thrusts and a machine used for upper pull machine with the step up push down side ways, tip toe side extensions on this machine I isolation on just glutes 6 x a week 3 different techniques a day. Ate more clean carbs pre and post work out. At 5'4 genetic has been I'm more boyish figure. Never have been obesity. My strength and energy is on fasting mode early between 11 am 3 pm.
I fatigue after 6pm.
I am obsessed with glute growth. Don't laugh but I make sure I see how my panties are fitting and clothes..but I continue to research on energy levels the time of day peaking levels.. I'm still learning and experiment. Thank you so much
Major props to Bret for admitting being wrong, if more people would have this approach we would all be better off.
The bit about "cycle syncing" (I'll jut call it that even though that term has gotten a bad rap). THANK YOU, Bret for recognizing that every woman has the ability to feel different during the phases of their cycle! THANK YOU for listening to women's lived experience! You continue to be one of my favorite researchers x influencers in the entire world. @Menno please check out @Dr Stacy Sims work. Lived experience isn't always in the research.
One exercise i've been using to completely take the quads and hamstrings out of it completely is pigeon pose from yoga... but dynamic (like a step up but from your knee).
Works really well in the smith machine when u want to get the weights really high.
I think if regional hypertrophy is a thing that it also hits more of the posterior fibres of the medius and minimus rather than the lateral fibres that give hip dips.
Can you explain how to do this dynamic step in pigeon pose on Smith machine? It sounds interesting and I would like to try.
@user-qx3ky9bg9t haha I really struggled to find anything I can use as a reference to explain this, but youtube fitness has been lacking, haha. So I'll just try and say it clearly as possible.
You'll want to be on your knees to start with underneath the bar with your hips fully extended and in upright position (i.e., the only bend in your body is your knees)
Cross one-leg over in front of the other (as in pigeon pose), so it's perpendicular to the back leg.
Hinge at the hips like > so that your shoulders (the bar) stays above your front perpendicular knee whilst the back leg slides back.
Try to push up using your knee if you want more glute max or your foot if you want more glute minimus. If you don't want glute minimus at all, you can use a bench and have your perpendicular foot free hanging.
It is best to practice this motion with no weight on the ground first because even though I can easily bulgarian split squat 100kg+, doing this motion with no weight still gives me doms like a midget ambushed me from behind with two ice picks straight in that glute. A bit specific, but trust me, you'll understand what I mean when you do it, haha.
If you do give it a try, let me know how you get on!
@@Arkhs Thank you so much! I will be trying it soon and let you know ✨
Haven’t watch vid yet but I’m expecting everything to change!
Thank u!
Anyone remember back when Contreras was claiming surface emg was the be all and end all (“gold standard”) for assessing the effectiveness of an exercise and using this to “prove” hip thrusts were superior to squats? Glad to hear he’s adjusted his views to some degree
I'd love to have seen a couple reps on these machines when Bret was talking about em. In fact, put one of Bret's clients on the machine and make it the thumbnail. You'll get 5 fold the views. Make sure to have enough b-roll ;)
great to see dan bilzerian on the channel
lol except a difference of 8 inches height
I’ve hurt myself doing crunches. As McGill said, I have bulging discs and crunches and sit-ups have definitely inflamed them on a number of occasions.
It was enjoyable
Full rom biases quads imo so I’m not shocked that not squatting deep will still grow glutes
Want to see pics of the rotisserie hip thrust machine - fascinating
Isn't the inability to squat or the begginer phase of a particular workout more hypertrophic in the beginning until your body adapts thus requiring more stimulus. The form becomes more important the stronger you get and heavier you go. Wouldn't this outweigh the argument or atleast balance it out?
It could be simply a matter that there's a ceiling to the possible growth stimulus (because of rate limiting factors) and both exercises reached it.
For glutes while minimizing quads:
Is there something to be said for the highest (or near highest) incline on an elliptical, with the maximum resistance a person can do at a moderate-fast pace such as 90-120 strides per minute, while standing extremely upright (like Forrest Gump runs, also not holding on to the machine)?
The machine indicates that it engages primarily glutes then calves. And the muscle engagement I've felt on it, as an experienced lifter, has matched that indication. That is to say - my quads can be fried prior and it doesn't seem to effect it much.
The leg action on that high angle seems similar to kickbacks.
38:39 Regarding the period: have the studies or you guys for checked aenemia or hematocrites in the low ranges? That might be influencing the results too.
I thought for a second the table said balls 😬
What is the hip abduction equivalent on the transverse plane and lateral plane? Is it lying side leg raises and sideways frog pumps?
Rotisserie hip thrusts and barbecue squats gluterized with a hefty portion of hip dip - (gr)ass-fed and no hormones or anti-booty-ics.
High rep conventional DL with a full reset at the bottom would probably blow both out of the water. Of course this is just conjecture. But the vast majority do low volume DL due to the fear of injury risk so they hardly ever do them in the 12-20 range at 1-5 rir
58:30 This piqued my interest since squats never give me glute soreness by themselves. I tried it out with a heavy band around my lower thighs, and did my normal squat routine (ssb with a deep squat just shy of ATG) it hasn't even been 24 hours and my lower glute max is sore.
Sure sorrness doesn equal more muscle hypertrophy, but DOMS and EMG both together is definitely a strong indication. Will be experimenting more with this.
The guest seemed to contradict himself alot. Not sure if it's a good or a bad thing. But love this, to hear new people out with their perspectives! Definitely learnt new things about training clients. I'm just starting out with training others, friends and family for free haha.
Mike's training videos are always supposed to be once a mesocycle, or once every few mesos. Go hard once in a while. That's the point. He teachs 2-4 RIR for most weeks and teaches taking it easy more than most. His routine videos are pure entertainment when pushing advanced athletes.
Yeah, and the glute workout Mike do with females is usually female body builder not bikini girl. So it could very well be "leg day for man".
Based on the research, to me it makes sense to do mainly stretched exercises, while maybe including 1 or 2 shortened exercises just to cover all of your bases. Also...The main difference to me between Mike Israetel and Bret Contreras is that they are training two very different kinds of people. Bret seems to be training more of the average person who wants to overall be fit or wants to be a bikini competitor. Whereas Mike is training the IFBB Pros, the people who are hard, dedicated athletes who WANT to push themselves hard in whatever way is most effective no matter how grueling.
What are thougths about true hip extension method from Aldo Paredes (Iron Univeristy) ?
I Appreciate This Interview So Much. His Brief Conversation Explains Why I Absolutely Dominate Workouts During Some Weeks Of The Year 😅 Cheers! I'll Keep Watching These, I'm A Long Format Kind Of Girl.
When Bret mentions Dr. Mike's tough workouts I laughed. How did your wife/girlfriend feel after her leg workout with Dr. Mike?
One thing to add about Bret's critique of Mike's training video is that all of RP's training videos are peak week workouts in which you push yourself to the limit before deloading. Mike himself stresses this constantly.
That's the point. Mike does not stress this in every video and there's many people that only watch these brutal workout videos from time to time. I've watched three of em over the course of 2 months and I've never heard the disclaimer.
Bottom line is you can train like that every workout if you want, you just need to rest adequately in between sessions. Programming is literally just scientists scooting variables around and acting like something different is happening. Train less hard now and more frequently or train hard but less often. Both work. Basically taking that "deload" everyone is in love with and just doing it sooner rather than later. If you took more days off between sessions would you really need that deload? If you train hard enough long enough you will just deload naturally without scheduling it anyway because you will begin to feel run down and then at some point decide to take time off or ease up in the gym for a bit. Not something that needs scheduled. Your body will tell you.
I think it’s just that you have to combine both to get the best growth , if someone is really used to squats, if you have them do hip thrusts they will get a new stimulus and this is always beneficial no?
Good stuff, great points about women wanting to hit muscles much differently from men. Well said. But DAMN Bro went hard at Dr. Mike when those are just CZcams sessions with top athletes the week before a deload. Oof!
The main thrust of the idea behind load/volume causing injury is that there isn't a "proper way" to do a squat per se, like some have knee caves but never get injured. So the load really is the main driver. The thing with form is that if you have "bad form" and are doing a good morning-like squat, that load is then being applied to the good morning rather than the squat and obviously good mornings are using muscles that cannot handle the same load as a back squat, so you could actually program for good morning type squats with lower loads, or using an upright squat form you can safely load a lot more. A lot of it is a semantic argument but it does make sense, because at the end of the day the load is the key to staying away from injury, and form is going to allow you to lift more and lift in a similar movement pattern. Both are important.
Just two guys scientifically arguing over booty 🙏🏽 I love it
They may be equal but I can heal quicker from hip trusts, so I can do then every other day, I enjoy them more, I can load them more, I will do them more.... Hip trusts wins for me. I will also do deep unweighted squats as a functional movement once a week!
im so fed up with people looking for a holy grail to builds muscles, it just comes down to eat, train, recover, repeat. Nothing else
👍🏽👍🏽👍🏽
honestly i feel the moral of the story is, whichever exercise feels best for you and gives the best results for you is the one you should use
For my wife also the strongest day, yesterday her frontsquat wentup 10kg
Thank you for a really interesting discussion! But why does Bret constantly touch his nose, breathe so fast and jumps from one thought to another? 🤔
Whats the alien sound at 35.15?
Why didn't they compare hip thrusts and squats with hip extensions using the multi-hip machine? With sufficient loading, the multi-hip machine hip extension is the superior exercise for training the glute max since it truly isolates the muscle and takes it through its largest range of motion. Neither the hip thrust nor squat achieves that!
it still would not reach the lengthened position as well as an ATG squat though, it's hard to stretch the glutes as much as an ATG squat. but to answer your question, did you hear the part about how they had to pay 80k to conduct this study? each guy paying 40k of his own money? that was 2 exercises. if they added a third exercise, it'd have been 120k. maybe they just couldn't afford it.
In reference to the training that Israetel does, I believe he only does those balls to the wall workouts when someone is about to go into a deload, so its literally the last session before they enter a rest period. I'd imagine that's okay no?
Wait, neither of your delts ever get really sore? I'm so on the opposite end that I can do deadlifts and get sore rear delts. Side delts would never get sore until I concocted exercises that have high tension and high loads at bottom. A couple years of that and now side delts get as easily sore as the quads or triceps. So I personally can't agree with that notion!
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Great discussion, made me late for my workout :D
My wife gets a lactic burn in her glutes from casual walking. Nothing makes sense. She has hamstrings no glutes?
Bring on the hip dips.
If you can really do hip thrust every day, then its better for glutes. But squats are better overall and it also grows your glutes.
Lol shots fired, Bret taking a stab at Israetel - being far too intense for a regular workout.
I mean, the obvious reply is that he’s turning it up for CZcams and doesn’t actually recommend that people train this way. He’s said as much.
@@ImpulseFortuneyes Mike says all the time that the workouts on the channel are for like the final week of a mesocycle before a deload, that's not regular training volumer at all.
It would be cool to focus research on the athletes with the biggest glutes natural. For example Tyson Gay. I guess he don't do hip thrust nor squats to built his monster glutes.
Seated rows matter to me way more than bench press, I need to pull alot of weight all the time, I never need to push in my day to day activities.
My pec minor and things like dips are more important than bench, I do push down day to day, but I really don't ever need to push forward. Idc about benching my body weight or more, took over 2 years of training to do it, I care way more about being able to pull, make literal lifting of heaving things UP off the ground safety.
I don't push giant rocks or punch people or get trapped under heavy things.
I do pick up heavy things pull heavy things and Climb alot.
Don't get me wrong I love pec major HYPERTROPHY because who doesn't like having a visible chest it's the most masculine thing you can change about yourself visibly that takes effort.
But who cares if your benching a 45lb bar or 2 plates or 5 plates, nobody's going to see the weight or care about the weight you lifted, everyone Will see your big chest though.
It's progressing both the strength and size of pulling that I feel people really care about. Stronger and bigger biceps, stronger and bigger back. More capable of picking of heavy things and doing imo more impressive athletic feats, most of them don't relay heavy on the chest.
I push with lower body(run jump) pull with upper body( lift climb)
The only guys who will ever care How much your benching is nobody, you only think the 3 guys you talk to at the gym care.
FOLLOW THE Evidence… where ever it leads!!
Doing too many crunches can cause diastis recti. I knew a girl who needed to have surgery from doing too many crunches.
We can target the glute mass with ass to the grass squats. If you don't believe this, just get on the floor and without getting on your stomach to get up, get your feet under you as best you can and get up.
No problem with hip dip problem. But inner thigh challenge.
Why are many of the crucial studies done on untrained individuals? Would the industry not benefit from crafting well designed studies on trained individuals?
I'd imagine that to get statistically significant results in a timely fashion, it rules out the use of more trained individuals.
Go up and down for many many years. You may notice a difference in your lower body! That's my research. Did it for free!
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This thumbnail doesn't fit at all 😂
I don't even know what (exercise?) is supposed to be happening in that thumbnail.
Well, for me, hip thrusts helped me grow my glutes. Squats was for my quads.