Bret Contreras - the glute guy

Justinef

Justinef

Cathlete
Has anyone done both STS and a 3-month Bret Contreras programme? (I'm looking at a 3 month programme from Strong Curves). If so, would you mind sharing your experience? I'm particularly interested in strength gains. Did you gain a similar amount of muscle in the 2 programmes? In the same places? Which was more enjoyable?
Many thanks,
Justine
(PS I'm just finishing STS 6.5 months and wondering whether to pyramid back down and repeat mesos 2 & 1 - or whether to try something different for 3 months)
 
I did the Glutes only program and loved it!
Learned a lot about glute training; loved the book.
Since the Glutes only program also works the back and biceps I did Cathe's BurnSets for the rest of my upper body and did Hiit workouts a couple times a week. It was definitely a cut back in cardio but I got used to that and realized that I actually didn't need the Cardio since I was doing heavy weights... My glutes and legs are stronger and look better than they ever have, and my back feels better as well (although I did have a flare up that sort of snowballed but that's my own particular issue). My upper body also was well developed and strong.
I haven't looked much at Bret's Whole Body routine but I imagine it would also be great, and I think it's always good to try something different for a while.
 
Thank you Jennifer - good idea doing the Burn Sets with Get Glutes - Burn Sets did more for my upper body than anything else. I think I may give Strong Curves a go - there's a lot for me to get used to, though (like not having a dvd to follow). His book is very compelling. I really like the idea of strength 4x per week, since what I need is to gain muscle whilst keeping my weight about the same.

Thanks for the info!
Justine
 
Cool:cool:
Another Cathlete is doing one of Bret's program as well and she loves it. I know what you mean about not following a DVD but after years and years of always doing DVDs it was VERY nice to reconnect with my iPod:)
Oh - I found that doing ab exercises during sets made good use of my time and kept up my momentum.
Enjoy!
 
I did the 3 month glutes only program from the book. I actually achieved a rounder rear. I was amazed at the difference. Those hip thrusts work like magic. I also started squatting deeper which made a big difference.
 
I'm on week 7 of the Bootyful Beginner's rotation...I probably could have started out with his main program, but I wanted to get used to those hip thrusts/glute bridges and DEEEEEEP squats! I also have done the 3 month STS rotation...you really cannot compare these programs. I'm still trying to wrap my brain around Bret's philosophy of less cardio and no isolation work :p! Too soon for me to give an honest review....
 
Hi Ladies,

You ladies are truly enabling me to embark on Mr Glutes program.

I do have a question: What is the first step to take.
I do not know much about Bret c program and really do not know how to start;)
 
Jenniferlove said:
Hi Nathalie,
You can buy the Strong Curves book from his website or elsewhwere; I recommend the actual book rather than the Kindle version because it's easier to flip and go back, etc.

Check out his website --
Bret Contreras | How to Build Strong, Powerful Glutes and Increase Your Explosive Strength, Speed, and Athleticism. If Great Glutes are Your Goal, then You've Come to the Right Place. Master's Degree and Certified Strength and Conditioning Specialist

Keep us posted!
Click to expand...

Thanks Jennifer, I am on the long bodybuilding rotation. No doubt bret glutes program would compliment the cycle. Thanks for also mentioning other muscle group segment.
I am sure I can find a time to incorporate it in my rotation. I will get the book.

Will keep everyone posted;)
 
Hi Nathalie - Jenniferlove is right - I got the kindle version. NOT convenient. I re-wrote all his w/o sheets into an excel spreadsheet - with the book I could have photocopied :mad:
I'm doing a body building rotation at the moment, and am just trying to figure out how to use both STS and Strong Curves. If I have a brainwave, I'll share :D

Also, on his website there is currently an offer on subscription. I don't know what you get if you pay - I have only signed up for his e-mails.

There are some great new-to-me exercises that he features in his workouts. He creates a w/o as follows:
2-4 sets 5-20 reps Glute dominant exercise eg hip thrust
2-4 x 5-20 Horizontal or vertical pull eg seated row
2-4 x 5-20 Quad dominant eg full squat
2-4 x 5-20 horizontal or vertical press eg bench press
2-4 x 5-20 Hip dominant exercise (inc hamstring) eg good morning
1-2 sets 10-30 reps Glute accessory eg Band abduction
1-2 sets 10-30 reps Linear core work eg ab wheel out
1-2 x 10-20 lateral or rotary core eg side bend

Justine
 
Justinef said:
Hi Nathalie - Jenniferlove is right - I got the kindle version. NOT convenient. I re-wrote all his w/o sheets into an excel spreadsheet
There are some great new-to-me exercises that he features in his workouts. He creates a w/o as follows:
2-4 sets 5-20 reps Glute dominant exercise eg hip thrust
2-4 x 5-20 Horizontal or vertical pull eg seated row
2-4 x 5-20 Quad dominant eg full squat
2-4 x 5-20 horizontal or vertical press eg bench press
2-4 x 5-20 Hip dominant exercise (inc hamstring) eg good morning
1-2 sets 10-30 reps Glute accessory eg Band abduction
1-2 sets 10-30 reps Linear core work eg ab wheel out
1-2 x 10-20 lateral or rotary core eg side bend

Justine
Click to expand...

Thanks Justine for listing bret exercises: hmmm anything i have not heard off or done would hit muscles differently. so it sounds interesting.
I am glad the program is very flexible for the range of reps.

This can be broken down into various options according to the load, range of rep, speed and rest time---2-4 5-20 reps 90-80 %on rep. I like the 5 reps:D
 
He gives 3 workouts (each as I outlined) which you do each week (repeating 1). For four weeks you try to up the weight or reps. By week 5, he gives you another 3 workouts - harder exercises - in which you may have to go back down in reps or weight. Again, at week 9 he increases the difficulty.
Some things sound achievable. Others impossible!
He advocates only modest amounts of cardio, and a clean diet of moderate carbs, quite a bit of protein and plenty of veg. No particular supplements, and 'real food'. All pretty sensible.
I wish he had a dvd - I need to see some of the less familiar exercises :p

Oh - and not too much core work. Thickens the waist. I agree!

All the best,
Justine
 
Justinef said:
He gives 3 workouts (each as I outlined) which you do each week (repeating 1). For four weeks you try to up the weight or reps. By week 5, he gives you another 3 workouts - harder exercises - in which you may have to go back down in reps or weight. Again, at week 9 he increases the difficulty.
Some things sound achievable. Others impossible!
He advocates only modest amounts of cardio, and a clean diet of moderate carbs, quite a bit of protein and plenty of veg. No particular supplements, and 'real food'. All pretty sensible.
I wish he had a dvd - I need to see some of the less familiar exercises :p

Oh - and not too much core work. Thickens the waist. I agree!

All the best,
Justine
Click to expand...

Justine,

Does he send all these routines every week?
Are they in the book?

Minimal cardio makes sense to me. These workout are all about building glutes. Excessive cardio definitely would break down muscle in that area. As to not too much core, I also agree.;)
 
The workouts are listed in the book. There's also an index with how to perform each exercise, and options if a particular exercise doesn't suit. The workout I am tending towards is the advanced one (I took his test, and I fall into that category - although not 'elite' :eek: YET :( ) He also does a beginner, a glute only, and one for at home with no equipment (lots of bodyweight exercises). It's all in the book.
Even if I don't follow his programme, the book was well worth reading, and I will certainly follow plenty of his advice. Things like try to push your feet out as though you're stretching the floor when you do a squat. Try it - it really fires the glutes :eek:
I'd love to know what you think when you read the book. I'm up for an STS / glute combo :D
Justine x
 
To Justine,

I agree Glutes/STS combo sounds fun and makes sense. As I stated above Bret program would compliment STS. Go for it. :):)

I think my debit card will be pulled out of my purse in few hours;)

I too, wish he made DVDs. There is nothing as simple as popping the dvd into the player listen to form pointers and just get on with the work!:cool::cool:

Oh well, we just have to work with the book!;)

I shall keep you all posted on this Glutes program.

Thanks Justine;):)
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top