Glute Lab, by Bret Contreras
Glute Lab is more than just a book on booty training. These principles and methods help you maximize muscle growth and strength, improve body composition, and much more.
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16 Training Tips From Contreras
A variety of great tips from the glute guy, Bret Contreras.
Time to Dust Off This Lame Exercise
Add a big enough load to this so-called newbie exercise and it'll do what other glute/hamstrings only dream about doing.
Tip: Surprising News About Calf Training
New research may change the way you train calves and, for that matter, the way you train every body part.
Tip: Much Better Than Hip Thrusts
A study of female lifters compared the glute-growing abilities of hip thrusts to a common exercise. Here's what they found.
Get Bigger, Feel Better: 7 Smart Exercises
There's no point in strength training if you're always hurt. Get jacked AND healthy with these joint-friendly lifts.
How to Prevent Old-Man Butt
Build strong glutes, improve your big lifts, and prevent grandpa-ass. Here's how.
Tip: A Hybrid Exercise for Bigger, Stronger Glutes
This bodyweight-only move will set your butt on fire. In a fun way.
Tip: The Athlete's Floor Press
Crank up the effectiveness of the floor press with this simple twist. Bonus: You'll be able to lift more weight too.
Tip: Easy Ways to Do the Hardest Ham Exercise
This hamstring move is notoriously brutal and it usually requires a partner. Here's how to do it anywhere without a buddy.
Tip: The Only Three Lifts
If you were limited to just one bodyweight exercise, one kettlebell exercise, and one dumbbell movement, what would they be? Try these.
The Top 10 Deadlift Myths
A good deal of what you know, or think you know, about the deadlift is wrong. See how your beliefs stack up to reality.
Tip: Mind-Muscle Connection and Your Goal
How important is putting your mind in your muscle for hypertrophy and strength work? Let's break it down.
Question of Strength 52
Is adrenal fatigue real? Is feeling the muscle more important than adding weight to the bar? Answers here.
Tip: How to Fill In Your Biceps Gap
Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.
Tip: Science Reveals the Best Workout Split
Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle.
Tip: Upgrade Your Hip Thrust
Strong glutes make your whole body stronger. Also, having a nice butt is, well, nice. Try this twist on the now-classic hip thrust.
Good Form vs. Bad Form: What You Don't Know
Seven declarations about form that will make you think about exercises in an entirely different way.
Expert Advice for the Over-40 Lifter
What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.
Tip: Try This Gut-Punch of an Ab Exercise
This ab exercise will make you feel like you just got a fist in your breadbasket, but it'll really build your abs.