Glute Lab The Art and Science of Strength and Physique Training

WALL STREET JOURNAL BESTSELLER
IMPROVE YOUR PHYSIQUE, BUILD LEAN MUSCLE, AND INCREASE STRENGTH
For more than twenty years, Bret “the Glute Guy” Contreras has been on a quest to improve
human performance, focusing his research on the gluteus maximus, the largest muscle in the
human body. What started as an effort to improve his own weak, flat backside quickly
evolved when he discovered the wide range of functional movements to which the glutes
contribute. Properly trained glutes not only help you lift heavier, jump higher, sprint faster,
and swing harder but also help prevent knee, hip, and lower back pain and injuries. Bret went
on to earn a doctorate in sports science and is now known as one of the world’s foremost
experts on strength and physique training.
After helping thousands of people reach their strength goals and achieve their ideal physique
in his world-renowned training facilities, Bret brings you Glute Lab, which pulls his field-tested
and scientifically proven methods and techniques together into an all-in-one glute training
system that will help you develop leaner, rounder, stronger, higher-performing glutes. This allencompassing guide explains why glute training is important for health and performance, how
the glutes function, what critical role they play in the body, and how to design the optimal
training program to accomplish your aesthetic and performance goals. This book offers thirtysix weeks of programming and several training templates for those who want to dive right in,
breaking down each technique with step-by-step photos and descriptions. Bret also reveals
the most common faults people make when performing these movements and offers
hundreds of tips for getting the most out of every training session. You can implement his
system in your local gym or even in the comfort of your own home.
Glute Lab is more than just a book on glute training. These principles and methods can help
you maximize muscle growth and strength, improve body composition, overcome training and
physique plateaus, train around injuries and discomfort, determine ideal training frequency
and exercise selection, design periodized programs, and so much more. In short, this book
gives you the tools to make strength and physique gains and design balanced programs that
cater to a wide range of goals and work for your entire body. Whether you’re a regular person
looking to improve your appearance, an athlete looking to boost your performance, a
physique competitor or bodybuilder looking for an edge over the competition, a powerlifter
looking to increase your strength, a CrossFitter inspired to gain knowledge, a personal trainer
interested in offering your clients cutting-edge training techniques, or a physical therapist
looking to improve your clients’ health, Glute Lab will equip you with the information you
need. In this book you will learn:
• The fundamentals of optimal glute training
• The anatomy and function of the glutes
• How to select exercises based on your physique and training goals
• How to perform the most effective exercises for sculpting rounder, stronger glutes
• Variations of the hip thrust, deadlift, and squat exercises
• Sample training templates and splits that cater to different training goals and preferences
• How to implement advanced methods into your training routine
• Diet strategies to reach weight loss and body composition goals
• Sample glute burnouts and templates
• Twelve-week beginner, intermediate, and advanced full-body training programs with a glute
emphasis
• How to design your own customized training programs
• How to overcome plateaus in training, strength, and physique