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

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Bret Contreras — the man who invented the barbell hip thrust — joins the guys to talk glute building, training longevity and why genetics matter more than most trainers will admit. They also get into his rotating periodization system, the new research on upper vs. lower glute targeting, and why hip thrust beats squats for most people. Plus Bret opens up about being single at 50 and what therapy taught him about relationships.

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0:00 - Intro

2:05 - Can anyone build a great butt? Bret explains why genetics determine 60% of the outcome

8:03 - Sacral slope, intramuscular fat, insertion points and fat distribution — the real variables

10:14 - Why quad dominant people cannot feel squats in their glutes — and the isometric fix

13:47 - New research: isometric training at stretch produces the same hypertrophy as leg extensions

21:57 - How Bret applies isometric work with clients and why eccentrics don't fatigue the same way

31:31 - How important is getting stronger? The research on strength and hypertrophy has finally caught up

34:11 - Why Bret's San Diego squad got more injured than his Fort Lauderdale squad — and the lesson

39:37 - Training around pain instead of through it — the real key to longevity in the gym

48:56 - Squats vs. hip thrust — why hip thrust wins on frequency, not on muscle activation

53:17 - Bret's rotating periodization system — switching the focus lift every four weeks

58:37 - New research: you can target upper vs. lower glute max through movement selection

1:01:00 - The permanent glute specialization template — 36 sets per week for glutes in 3 days

1:18:33 - Dating as a trainer surrounded by bikini models — Bret opens up about being single at 50

1:27:02 - Therapy, Gottman, Arthur Brooks and why Bret thinks purpose is the real secret to happiness