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Published: Aug. 23, 2023, 10 a.m.

If you want to grow your glutes, and you\u2019ve looked around online for tips, you\u2019ve almost certainly come across hip thrusts.

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But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?\xa0

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Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy.

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And I thought, who better to discuss this study than \u201cThe Glute Guy\u201d himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study.

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In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.\xa0

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Our discussion includes . . .

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- The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer

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- Bret's take on a potentially fabricated study that stirred the fitness community

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- The benefits and challenges of studying beginner trainees

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- An exploration of training the glutes at varied muscle lengths

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- The relationship between EMG studies and muscle hypertrophy

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-The importance of technique over "feeling the burn" in compound movements

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- Nuanced insights into the complexities of muscle growth mechanisms

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- Practical strategies for those seeking to optimize their glute training

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- And more . . .

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So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don\u2019t miss this episode!\xa0

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Timestamps:\n(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

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(2:39) - Why was this research essential, and what drove its inception?

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(13:59) - What's the rationale behind focusing on novice trainees?

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(17:58) - How would outcomes differ with more advanced lifters?

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(25:49) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

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(28:59) - The role of EMG in predicting muscle hypertrophy.

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(31:42) - EMG's Relevance in Bodybuilding Science

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(35:04) - How does this study redefine our understanding of biomechanics and other exercises?

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(39:22) - What larger impacts does this study have on fitness research?

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(45:13) - Additional insights from the findings and final thoughts.

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(49:35) - How to connect with Bret Contreras and his work.

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Mentioned on the Show:

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The study: https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1

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\nShop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

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Bret Contreras\u2019s Instagram: https://www.instagram.com/bretcontreras1/

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Bret Contreras\u2019s Website: https://bretcontreras.com/