Bret Contreras, PhD, CSCS*D
Biomechanics researcher and coach; practical, evidence‑driven strength training and injury‑smart progress.
Isometric Glute Activation Boosts Functional Performance
Dead butt syndrome and gluteal amnesia are silly terms that lead to fearmongering and nocebo effects. But studies do show that the glutes can benefit tremendously from low load glute activation. Particularly single joint isometrics through their effect on the motor cortex in the brain. And these adaptations transfer to more functional, complex movements.
Avoid Rear‑Leg Overload: Keep 85/15 Front‑Leg Balance
This escalator technique going around is inadvertently making people’s Bulgarians less effective because they’re loading up the back leg. Think 85% loading on the front leg and 15% on the rear leg. If your butt drifts close to the rear...
Target Glute Max as Hip External Rotator in Gym
Love this variation from bostonbarbellofficial ! I love working the glute max as a hip external rotator. You see it worked this way in sports all the time but in the weight room it’s harder to carry out.
Progressive Overload Builds Muscle, Bone, and Burns Fat
Progressive overload (PO) is the stimulus. It signals your body to get denser. Larger or stronger muscles, bones, tendons, and ligaments, and reduced fat storages. PO turns fat into muscle and we now have evidence of multiple mechanisms as to...
Share Your Thoughts on My Tier List Rankings
Here is my tier list. What did I leave out? What do you disagree with? I’m happy to elaborate in the comments.
Hinge Upper Back, Not Slide, for True Glute Thrusts
I know I’m singling out _adimalca_ here as sooo many people do this with their hip thrusts. Sliding back on the machine makes it easier. Hinge from the upper back and you’ll feel more glutes, but won’t be able to...
Recomp Replaces Bulking and Cutting in 2026
Let’s raise awareness - bulking and cutting is out in 2026. Recomping is in. So many lifters should just recomp per their goals. Good post by @thesamueljohnston
Rehab and Strength Training Share Core Movements
Love these 7 rehab/prehab movements. Strength & Conditioning and Physical Therapy are the same, we just embark at different starting points. Good stuff @rehabhero
Bulk‑and‑cut Offers No Edge over Recomping
You don’t have to bulk and cut. The current evidence has yet to show an advantage for it compared to recomping. Been saying this for over a decade now.
Physical Therapists Should Embrace Lifting and S&C
Good stuff from @dr.shannon.dpt ! We need more physical therapists that lift and study S&C ✊🏽
Prioritize Functional Strength and Proper Form over Bulk
Real talk from sophiaspamssometimes ! Can we at least get to where we can do a quality rep bodyweight push up and chin up before we worry about being bulky? And can we consider functional strength too and not just...
Your Anatomy Shapes Every Squat: Understand the Impact
I hope this post helps you understand just how much your anatomy impacts your squat mechanics
Abduction Safe; Keep Transverse Hip Abduction for Upper Glutes
Interesting take by rigiiko but all of my clients do abduction and none of them have gotten crazy, overdeveloped glute med/min. Also don’t stop doing transverse plane hip abduction as that works mostly upper glute max
Learning From Others' Methods Sparks New Insights
Interesting methods by @celestrefitt here. It’s always good to hear about other people’s experiences and results.
Weight Training Is Key to Effective Fat Loss
Just think logically about this. Proper weight training is paramount for maximizing fat loss. It’s not just for building muscle and strength.