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 all-encompassing 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 thirty-six 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
