Build Your Ideal Physique | Dr. Bret Contreras
Huberman Lab
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3 hod 3 min
My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Rorra: https://rorra.com/huberman
Carbon: https://joincarbon.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
David: https://davidprotein.com/huberman
Timestamps
(0:00) Bret Contreras
(2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL”
(10:45) Sponsors: Rorra & Carbon
(13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus
(21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns
(31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training
(40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury
(48:52) Sponsors: AGZ by AG1 & LMNT
(51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety
(1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload
(1:11:16) Progressive Overload, Quantity & Quality, Injury
(1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency
(1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT
(1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review
(1:33:00) Sponsor: Function
(1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds
(1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency
(1:49:26) Common Mistakes of Hip Thrusts
(1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy
(2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises
(2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory
(2:14:23) Neck Training; Focused Training & Maintaining Strength
(2:22:06) Sponsor: David
(2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs
(2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves
(2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy
(2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones
(2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips
(2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure
(2:57:48) Acknowledgements
(3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
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Popis podcastu
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.