Muscle Length Science: Long vs. Short Length Training for Glutes
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- čas přidán 23. 08. 2023
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There’s a big debate in our industry right now about long length vs short length training. There’s a lot of support for preferentially training muscles at longer lengths. The evidence for glutes is mixed, and there are a number of factors to consider (and much research to be conducted).
In this video, I review the 4 existing studies pertaining to glute growth and muscle length, I discuss 4 physiological concepts that we need to understand related to this debate, I elaborate on 10 necessary studies to optimally determine the answer to this puzzle, and raise 9 concerns that need to be considered with the various studies.
I hope you enjoy this topic as much as I do!
Video By: @alexrvzo - Sport
Dear sir you’re a perfect gift , here on you tube …. You’ve help me so much , you have no idea , better than a payed personnel trainer . Thank you is an understatement 🥰🥰🥰🙏🏾🙏🏾🙏🏾
Best combination.
1) Prefatigue your glutes with hip thrusts. Hip thrusts are strongly biased towards glutes because of resistance curve and knee flexion angle.
2) Then perform your squats, lunges, and deadlifts to train the glutes at long muscle lengths. These exercises are normally biased towards other muscles. Squats/lunges are biased towards adductors and quads. Deadlifts are biased towards adductors and hamstrings. But because the glutes have been prefatigued with hip thrusts, you are able to take them much closer to local muscular failure on these exercises than you could otherwise.
thanks 🥰
I had more results in terms of growth when I started to do hip thrust in second place after squat and deadlift I don't know why. I have more power for these compounds excercices and And I feel much more "burns"in my glutes when I m doing hip thrust after. There's is a some several study show that when you start with heavy hip thrust, you fatigue so much your glutes that when you are doing squat in secondary, your legs takes over. I think that it s true.
I think it truly depends on a person. As someone who is quad dominant - it makes sense for me to first pre-exhaust quads so that in hip thrusts my glutes do most of the work.
That’s backwards. If you want to take a muscle close to local failure you want that muscle to be the limiting factor in the lift.
If you pre-fatigue/exhaust quads before hip thrusts it will make it harder to take glutes as close to local failure. Quads will be limiting factor.
For most people glutes are NOT limiting factor in squats or deadlifts. Common limiting factors in squats are quads, adductors, low back. Limiting factors in deadlifts and other standing hinges are adductors, hamstrings, low back.
Prefatiguing glutes before squats/lunges/hinges means you will take glutes closer to local failure on those exercises. Glutes will be the limiting factor.
I’m other words: if you want to grow a muscle you have to take it close to local muscular failure during each set; and if you ant to grow a muscle well you have to train close to maximum recoverable volume within each week.
That’s only possible if you choose exercises/workouts/splits where that muscle is the limiting factor in max weight/reps/sets.
I’ve used so many of your tips and knowledge to help me in my training. Thank you 🙏🏽
You are the "go to" guy about Glutes! You are Awesome!!
Oooo I just love Bret!! Glute training is the bomb. Love this info.
I notice with my own workout routine that if I do my hip thrust first, I am able to complete the rest of my lifts. However If I do hip thrust as my last exercise in my workout I never complete even 3 sets. Great information!!!
Dear Bret, as always, you are great at helping me clear my mind about glute training - I mean which exercise would work this muscle group or that muscle best, and so on. I am happy to know that professionals like you are looking for more answers not only within physiology and biomechanics, but also in the exercises themselves, which we use/train on a daily basis. I'm sure there are still many answers to be found. I look forward to hearing more about new studies. Thank you so much for so many teachings about glutes. You deserve the title you carry: The glute Guy. 💪🧡 you are phenomenal. Hug, Iva (Denmark)
Great informative video Bret! Did squats and hip thrusts as a superset for my heavy lower body workout. Not super heavy since I workout from home but I must say I had a nice pump! I would like to hear about studies on more advanced lifters! Again thanks for speaking science, it's always nice to keep learning and improving. Have a nice day Bret!
This was an awesome video, thank you sir 🙏
Thanks for going so in depth.
Your content is amazing❤
Thanks for the scientific data!!!!!!!! Great info session
great discussion.
Very cool video
I've got my eye out for the crowd funding on the big impossible study Bret!!! You may not be able to pull it off but maybe WE can!!! Let's goooooo!!!!!!
Interesting ideas. “Booty was more important than water, man” -professor fleece Johnson
This guy is truly the glute master.
Will always love hip thrusts best for the glutes! Hits them better than anything else. I do see a lot of people doing them incorrectly, though..
Hip thrust and heavy kickbacks at multiple angles are my thing. I even have a 20lb ankle cuff .
Loved this video, Bret. I've pondered many of the points you raised in this video. I'm excited to hear that you're working on a glute drive machine with different resistance profile options. One thing I've been thinking a lot about recently is the impact of how the hip thrust is performed on glute growth. Which techniques is better: explosive from the floor with no pause in full hip extension and a fast eccentric; explosive from the floor with a pause in full hip extension; a pause in full hip extension, a controlled eccentric, and no touching the floor, etc?
I only listen to Brett for my glutes workouts! I had been doing my glutes for a month and I done with his pyramid set, my glutes looks so firm and strong. I will keep going with my routine until I achieve my goals 😅
I found you as a fan of Krissy Cela. Look forward to getting to know you. I'm up in San Francisco. If i have business down in San Diego, I'll come take your classes.
Thank you for this....Experiments confirm fact 💯 👌
😍😍 so happy with your content ,plz make more youtube videos,we are looking forward to it❤️❤️💎💎
Thanks bret ive been seeing this everywhere and confused. I understand now lol
Squats:hip thrusts::bent-elbow machine shoulder raise:overhead press::kickbacks:side raises.
pls upload more soon
Please don't abandon the king video format. I like those in depth discussions.
Εισαι αστερι🌟
Damn I was going to look at hypertrophy differences in shortened versus stretched muscle tissue for my dissertation. My program director liked the idea but inevitably I had to go in a different direction due to funding for an MRI or ultrasound technician.
This really brings into sharp relief just how much you have to take everything with a grain of salt. There are far too many correlations with studies that it’s almost impossible to tell causation from correlation in most outcomes.
You’re the best…..!
13:50 Funny thing I scan packages for work and on some days There is enough time to get in like 15-30 minutes of free time but mostly in 5 minute chunks or so. These 2 are the exact excercises I do then. The standing one when I pretend I'm just waiting for new packages and totally not slacking off. The other when I pretend to sort the smaller packages. Both seem to be working quite well actually. Can only recommend doing them.
upload more glute vids please
Does anyone know if there is a gym similar to Bret’s in NYC? We need that !!
I'm a sports science undergrad and I'll be doing my dissertation next year. I would love to do some of those experiments. It's a shame they would take too long.
you could do a simpler version or a pilot study if your university allows it
Would you be able to do a video on how to develop the lower glutes and how to over come tight hip flexors? I sit for work and my hip flexors are tight and then when I try to work the glutes with any exercise I never feel them fire up and my hips take over. It’s starting to get very frustrating and thinking I will never be able to grow my low glutes. :( then I hurt my back doing squats and putting any load on…
Thanks for ur hugely information 🙏 salutation from algeria 🇩🇿 ❤
El 3alamiya
@@hudsen579 😅😅😅rakom partt
I'd participate in your study for free. I'm dying for more science on glute growth!
Hi Bret, What is your opinion of the Nautilus Glute machine?
I have heard about better flute growth when doing squats with a thigh band
I'm here from Wolf Coaching
can you do both ems and your normal glute workout?
Hello Bret, like many women I have a major problem with my booty-shape. I am heavier in the top half and smaller in the bottom giving which reslts in an up-side-down triangle shaped booty. how can I make my gluteus medius leaner and tighter while growing the bottom of my gluteus maximus?
Reverse Hyper OR Hip Thrust - which one is good
This was fascinating and immensely informative. Thank you Bret.
You mentioned for these studies, you’d want to use trained or more advanced subjects however I’d love to see a group or person with very low glute development carry these out.
He said most of the studies are done on untrained subjects and that he wished there were more studies done with advanced individuals. Go to 23:18
@@cocatezz Ah thank you, I must’ve missed that.
I need to know if I can do the butt program in the morning before breakfast or does it always have to be after a meal in order to build up the muscles?
I feel my gluteus maximus muscles contract better at the bottom of an exercise, i feel them get rock hard just about right. But when in on top of the exercises, and the glutes are supposed to do a shortened contraction i struggle to feel them get hard, i try to squeeze my glutes the way they get squeeze at the bottom but i dont know what it's supposed to be like anymore. Any advice ,please?
Is the glute drive machine better than barbell hip thrusts?
how do i volunteer for these studies
As someone with back problems I just love doing hipthrust. No matter how heavy I load & go to failure I don’t insure myself!🥹. I recently started combining it with v-machine squats & step ups.. love it!
This is helpful for me because I have low back pain as well. However, I feel my quads more when I’m doing hip thrusts. I am not sure where I’m failing.
@@Clarissaboldt1 try to do glute bridges aka short range motion of hip thrust. Go down & stop before your knees start to bend and then come back up. This way you don’t put the weight on your quads. Also hold at the top & do controlled slow reps 😁 If you struggle with balance I can highly recommend doing them ok smith machine 🤌🏻
The glute lord lol 🫶🏼
I volunteer as test subject! 28:58
What do I need in order to volunteer as a subject😊?
Debates are usually with more than one person
I’ve been training my Abductors (as a man) and I’ve recently noticed Tensor fascia latae has become very prominent which gives the illusion of wider Hips.. does anyone have any ideas on how I can circumvent this? I only really perform Banded Abduction for my Abductors but I wondered if I can perform them a certain way to minimise its involvement and focus on the main Abductor muscles. Thanks 🙏🏻
Do you still advocate box squats for glutes ?
Hi Bret, if you want to invest in only 1 machine what would that be for glute building?
Can we finally see Dr Brett Contreras vs Dr Mike Israetel??
They've made a recent video!
This is basically it. Mike and Brett have been making videos basically responding to each other
Oh yeah get into a deep bodyweight squat and pull your knees out as hard as you can and push to squat thats a wild say to cramp the glutes.
Ik about counter valgus. I just sat on the couch for 15 minutes almost crying from that cramp in my glutes.
Question.. if AI went and supported Fitness Coaches? How Would that Change?
What do you think AI will bring to our future? I ask because of my AI agency. Thanks for your thoughts
Anecdotally: I feel glute stretch exercises are more effective, the multi-hip being my favorite. Never liked hip thrusts; to me, they're like tricep kick-backs for the glutes.
Try doing dual elevated single leg hipthrusts. You do a single leg hipthrust with both your shoulders and your working leg elevated on two benches. At home you can do it elevating your shoulders on a couch and elevating your leg on a chair. Thats literally a bodyweight alternative to the multi hip machine.
🤜💥🤛
A full stretch cannot occur in a 2-legged squat movement, because the knees must travel outwards as you squat down. To STRETCH the glutes in hip flexion, the knees actually must rotate inwards toward the midline. That can only be done with single-leg exercises like step-ups or lunges
You can absolutely do a 2 legged squat with the knees forward, why not ?
@@victorvictor9662 It's not about the knees coming forward, it's about angling them inwards towards the opposite hip. Obviously that cannot happen during a 2 legged squat, or your knees would cross over/bump into each other
@@turnippatrol4607 So basically a French powerlifter squat! 😂😉
Man very nice very nice very nice very nice very nice very nice
TLDR; dunno bruh
If you had your own school/university, I’d be a forever student
My glutes explode when I use a resistance band around my legs while doing deep heavy squats
This video made me appreciate why the Soviet Union had such incredible scientists. Here we have Brett, a very intelligent scientist, who has to spend his own money to do studies
Compare that to the USSR, who funded studies for literally decades and allowed the scientists to use every tool there was. It's no wonder that basically all strength training principles are based of what the Soviets discovered with their Olympic Weightlifters
... ok
These studies are awesome. What he says is not being done in fhe gyms. People are creating their own data. Lol. Meanwhile follow the suggestions of this man and you will grow glutes and oversll physique will improve. Hes got the info out for free and still people do very different type trainings and the shape youre wanting doesnt emerge through your training when you create your own data. I used the BBB. and currently use the personalized program and the results are extreme. The people saying slanderous things about this man are jealous, evil and just wrong. Look at his glute squad. The women in there have the best figures anywhere. I mean everyone challenges him ?? Wtf why. For what?? And discredit him often. Its so.stupid. his method suggestions studies and advice is ao useful and heloful. With the heavy hard consistent training and not (doing 15 different exercises in a session) its created muscles ive never seen in my life....Bret keep the studies coming!! Thank You!
So... Squat with a band...?
I realize that it's hard to get funding for science of any kind, but I'm surprised that as a society we can't come up with the money for this particular research.
For the price of a few weeks' revenue at a BBL clinic, we could do all the studies Bret mentions in this video.
Christ😅 I appreciate the work in this but I don't think that it has to be that complicated. Just train consistently thrusts/squats etc and it will grow your asses people
Need to pick the right exercises individually where you feel that it works best for you. My friend squats and doesn't thrust,I thrust but don't squat and we both do kickbacks and both have nice big bum. Would it be the same results if we swapped training routine? I assume not bc wr do what works best for us
He’s just giving people ideas on what to study lol
Así es la medicina, los estudios nuevos nos traen nuevas preguntas. No me parece que sea ridiculo.
The truth is stranger than fiction. That said, why not lift people and people's pets? This would bring added value to the disabled and injured pets!
You learn this in jail?
HAHAHA
@bretcontreras1 what about jump roping and building glutes? Some articles say jump roping build glutes and core. Would this be true for all ropes, weighted ropes or none? Or mixing jump roping with hip thrust be better? @bretcontreradgluteguy