2947: How to Build Glutes | Hip Thrust vs Squats What Bret Contreras Says Actually Works

Justin Andrews (0:00)

If you wanna pump your body and expand your mind, there's only one place to go. Mind Pump, with your hosts, Sal Di Stefano, Adam Schafer and Justin Andrews.

Sal Di Stefano (0:13)

You just found the most downloaded health, fitness and entertainment podcast in history. This is Mind Pump. Today's episode, we had Bret Contreras on the podcast. You know who he is, he's one of the best trainers in the world, famous for building butts, but he's actually an excellent trainer all the way around. You can find him on Instagram at BretContreras1 and BootyByBretOfficial.

Now this episode is brought to you by our sponsor, Legion Supplements. So Legion Supplements are excellent supplements for fat loss, muscle gain, for protein powders, creatine, all the things you want, third party tested. What the bottle says is in the bottle is in the bottle. It's high quality stuff. And if you go through our discount, you can get, excuse me, go through our link, you get yourself a massive discount. Go to buylegion.com/mindpump, use the code mind pump, buy one, get one 50% off. We also have a brand new workout program right now, Maps, Abs and Butt. So if you like this episode, Brett, we talk all about glute building. We have a new maps program that focuses on this. It's called Abs and Butt. So it's a full body program, but 90% of the volume is for the abs and the glute. So if you want those two areas to develop and you want them to develop quickly, get this program.

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Adam Schafer (1:47)

All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com? I'm talking right now. Hit pause, head on over to mindpumpstore.com. That's it, enjoy the rest of the show.

Sal Di Stefano (2:05)

Bret, welcome back to the show, man.

Bret Contreras (2:07)

Thank you for having me.

Sal Di Stefano (2:08)

I think it's been a while.

Justin Andrews (2:09)

Three years. It's been three years.

Sal Di Stefano (2:10)

We were talking about that. I didn't realize how long it's been. Whenever we talk about people that we like and respect in the space, your name always pops up. A good example of being able to combine science with experience, so it's always good to have you on the show because I appreciate your points of view, always.

Bret Contreras (2:27)

Thank you.

Sal Di Stefano (2:27)

I want to open with this. Can anybody build a nice butt?

Bret Contreras (2:32)

Hell no.

Sal Di Stefano (2:35)

Explain that. Why can't anybody do it?

Bret Contreras (2:39)

I always say 60 percent of this is genetics. I'm getting annoyed at some of these.

When I started, I was the only glute guy. Now, I'm like the grumpy old man.

Sal Di Stefano (2:51)

I'm like, you're my guy.

Bret Contreras (2:52)

Yeah. But now, there's like a thousand. But these people are like preying on the genetically disadvantaged, acting like it's like everyone can get a huge set of glutes.

It's just your training variables. You're just not training the right way. And if you use their cues and then do their fancy exercise, your glutes will grow. And that's not the case. I remember John Meadows, he threw me this client. He's like, I cannot get this person's glutes to grow for the life of me.

You know, I'm going to send them your way. Hopefully you can. And I did everything. I tried everything. Nothing, you know. I swear, glutes didn't grow a centimeter. And it's just, you know, you look at bodybuilding. A lot of bodybuilders have a hard time bringing up weak parts. And they're on 15 different drugs. Right. And they have good genetics for building muscle. But if you have a weak part, but if you think what, what are the factors go in to making the glutes look nice? I always laugh because, you know, some of my clients, well, some of my best hip thrusters don't have the roundest glutes. They have wider hips. And that's, you think about the cross sectional area, that's going to be a lot of, you know, a lot of glute fibers, but spread out at a longer distance.

Sal Di Stefano (4:12)

So better biomechanically, it's more advantageous.