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About Bret Contreras
As the former owner of Lifts Studio in Scottsdale, Arizona and the current owner of Glute Lab in San Diego, California, Contreras has worked closely with thousands of clients ranging from sedentary people to elite athletes, and he invented glute-strengthening machines including the Skorcher and the Hip Thruster. He sells these through his company BC Strength, which also offers Glute Loops, BC T-Bells, and other glute training products. He currently trains figure competitors, writes programs for clients from all over the world, and consults for various professional sport teams. He is the author of the bestselling books Glute Lab (Victory Belt, 2019), Bodyweight Strength Training Anatomy (Human Kinetics, 2014), and coauthor of Strong Curves (Victory Belt, 2013).
Contreras is a distinguished lecturer in strength and conditioning, presenting at many conferences throughout the world, including those hosted by the National Strength and Conditioning Association (NSCA). He is the founder of Booty by Bret; an online subscription site that features his monthly, cutting-edge training programs. He is a peer-reviewed author with over 50 published studies and regular contributor to well-known industry publications including Men's Health, Men's Fitness, Flex, Muscle & Fitness, Oxygen, Shape, and FitnessRX for Women. Oxygen magazine voted him the Glute Expert in their 2010 Glutes edition and Men's Health listed his Glute Lab as a Top 20 Gym in the United States in 2016.
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Improve your physique, build lean muscle, increase strength—Glute Lab is the all-in-one glute training system that will teach you how to do all this and more.
The gluteus maximus is the largest and most versatile muscle in the human body. In addition to being aesthetically appealing and controlling a wide range of functional movements, big, strong glutes set you up to lift heavier, jump higher, sprint faster, and swing harder and can even play a role in preventing knee, hip, and lower back pain and injuries.
Your glutes influence every aspect of your physical life: from the way you look and how you feel to your ability to run, jump, cut, lift, and twist. Yet few understand how to properly build and develop this all-important muscle.
Enter Glute Lab. In this book, Bret "The Glute Guy" Contreras—PhD, personal trainer, and bestselling author—lays out a glute training system that will help you reach your strength, performance, and physique goals. Through descriptive narrative, step-by-step images and illustrations, and easy-to-follow training programs, the Glute Guy distills the science and art of glute training into one comprehensive manual.
Whether you're a bodybuilder, physique competitor, athlete, powerlifter, CrossFitter, personal trainer, physical therapist, or simply someone who wants to improve your physique, this book contains everything you need to know about building bigger, stronger, leaner, higher-performing glutes.
In this book, you will learn:
- The fundamentals of optimal glute training
- How to perform the most effective glute-building exercises
- How to select exercises based on your goals and body type
- Variations for the hip thrust, deadlift, and squat exercises
- The science behind how muscle develops and grows
- The anatomy and function of the glutes
- How to design a customized glute-training program
- Techniques and programs for sculpting rounder, stronger glutes
- The importance of glute training for aesthetics, health, strength, and performance
- How glute training can prevent knee, hip, and low back injuries and pain
- Strategies for targeting different areas of the glutes and lower body
- More than 30 glute burnout circuits and workouts.
Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence.
Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe.
Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.
Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment.
Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you’ll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus.
In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons.
Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you’ll refer to again and again.
"The Glute Guy" Bret Contreras – Erfinder der effektivsten Gesäßmuskelübung überhaupt, dem Hip Thrust – zeigt Ihnen die Grundlagen des optimalen Glutaeus-Trainings und verrät Ihnen seinen revolutionären Trainingsansatz:
•Anatomie und Funktionsweise der Gesäßmuskulatur
•Bedeutung des Glutaeus Maximus für die Gesundheit und Leistungsfähigkeit des Körpers
•Ausführliche Übungsbeschreibungen mit Step-by-Step-Fotos und Hinweisen auf die häufigsten Fehler
•Variationen von Hip Thrusts, Kniebeugen, Ausfallschritten und Kreuzheben
•Übungen, Trainingspläne und Splits für verschiedene Trainingsziele
•Fortgeschrittene Trainingsmethoden und Intensitätstechniken
•Drei verschiedene 12-Wochen-Pläne für Anfänger, Fortgeschrittene und Profis
Egal ob Sie Einsteiger im Fitnesstraining sind oder Fortgeschrittener, ambitionierter Sportler, Personal Trainer, Bodybuilder, Powerlifter, Crossfit- Athlet oder Physiotherapeut – dieses Buch versorgt Sie mit den nötigen Informationen, um Ihre Gesäßmuskulatur gezielt und effektiv zu trainieren.
Der Fitnessexperte und Bestsellerautor Bret Contreras hat viele Jahre lang nach den besten Methoden geforscht, mit denen Frauen einen knackigen Po und straffere Kurven bekommen. In diesem umfassenden Handbuch präsentiert er die Trainingsprogramme, die sich bei seinen Klientinnen als hochwirksam erwiesen haben. Sie erhöhen die magere Muskelmasse in der Gesäßmuskulatur, formen
einen wohlgerundeten, straffen Po und stärken das weibliche Selbstvertrauen. Dieses Buch enthält zahlreiche Hintergrundinformationen zur weiblichen Anatomie und schafft ein Bewusstsein dafür, warum so viele Fitnessprogramme Frauen nicht dabei helfen, ihr Ziel zu erreichen.
Befreien auch Sie sich mit einem umfassenden Ernährungsplan und über 200 Übungen aus dieser Tretmühle und werden Sie von Kopf bis Fuß kraftvoller, energiegeladener, fitter und glücklicher!