Building Glutes muscles - Bret program

[nckfitheart2009]

Hi Everyone,

Been letting bad vibes put me down and now I decided to boost my motivation discussing topics ( health and aesthetic ones in all honesty they are connected).

Thanks to lovely ladies who sent me support messages in private ( hmm it feels great to know i am free to get and send private message) .
You know who you are

Talking about negative vibes, I truly thought I should not have let them get the best of me. They do intefere with my inclination for lifting. I am not going to let cortisol (stress) win, even for few hours!

Cathe Friedrich - Factors That Can Increase Your Cortisol Level and Make It Harder to Control Your Weight

Cathe Friedrich - 5 Hormones That Impact Muscle Growth and How They Work

Okay Back to the purpose of this tread. My question is addressed to those who have done Strong Glutes or any other program by Bret contreras, with the purpose ( should it be perceived as aesthetic or health!) of building strong and possibly big muscles. How frequent did you need to do it before gaining a result? What workload did you select. How would you measure it in term of one rep max 70% 80%. Is 30 minutes twice per week as add on to leg segment fair enough to recommend?

Okay, time to get my glutes of the chair ---off to do some long steady pace PRS#2. Not the best to build a strong glute, i know but it is one of the best to boost my motivation back

Hope to hear from your thoughts on this

 

[jldx2in2000]

Hi Nathalie,

Are you asking about the book Strong Curves or the Get Glutes online program? I have done the lower body only rotation from Strong Curves and am currently a subscriber to the Get Glutes program so I can provide info on both. This is a long post so I apologize up front.

Strong Curves
Last summer, I did the 12-week lower body only rotation from Strong Curves (called Gorgeous Glutes). It called for 3 days of workouts. They were short enough (about 30 minutes without the activation/mobility drills) that I could add on upper body work from Cathe. The first month I combined it with Pure Strength upper body only, the second month I combined it with Burn Sets, the last month I combined it with STS Meso 3 upper body. You could also combine this with Gym Styles or Meso 2 upper body. I also did 2-3 days of cardio (steady state, HiiT, metabolic, spinning, kickboxing, etc).

Some of the workouts you use only bodyweight, some you use moderate weights, some you use heavier weights. I don’t really pay attention to 1RMs so I can’t help out on the percentages that would be used. I just look at the rep range and determine what weight I should use based on that. So if it is 8-12 reps, I would use a moderately heavy weight that I know I can do at least 8 times but would be a challenge to get to that 12th rep.

The result I saw was noticeable fat loss. I had definition in my upper body like never before. I am pear shaped so it would take a lot for me to notice definition below the waist. I did also notice increased muscle in my rear but not near to the level I have achieved on Get Glutes.

Get Glutes
I have been doing the Get Glutes program for almost 6 months now. Each month, you get 3-4 new total body workouts that you use for 4 weeks. The workouts are all compound moves with mostly lower body exercises and some upper body (usually 3-4 lower body, 2 upper body, and maybe 1 core or functional). These workouts take about 30-45 minutes to do so you can easily add on more upper body if you want. Bret encourages you to stick with the program but does say you can add 10 minutes of whatever else you want to do at the end of the workout. I usually add on additional upper body exercises since I feel his program lacks a little in that area.

Similar to Strong Curves, some exercises are bodyweight only, some are moderate weight, and some are heavy weight. The rep ranges can vary from 3-5 for heavy, 8-12 for moderate, and 15+ for bodyweight or light weight.

My results have been a definite increase in glute muscle as well as increase in strength overall. I really, really enjoy this style of training. I will never go back to body part splits again (well, never say never but most likely). In month 6, we are now doing 4 full body compound only workouts a week and I am loving it. I use the other 1-2 days to do Cathe cardio so I still get my cardio fix but I find Bret’s program to be the best and most efficient for me in terms of building strength and muscle. Plus it makes . I have not lost any more fat (or at least not huge noticeable amounts). Some of that is due to my not being overly concerned with watching my diet closely and another is that I probably am overdoing it in the cardio space. Some of the other girls on the Get Glutes forum have had noticeable fat loss by just doing the weights and no cardio whatsoever. I may try doing that this summer and see what happens.

Bottom Line
I think if you want to add glute muscle you might find that you need to work your glutes more often than you think. Before this, I was working lower body twice a week and got so so results. Once I started working my glutes 3-4 times a week (and even 5 times here or there), my glutes really started to firm up and have lifted a little. Actually now that I think about it, I have seen noticeable results in muscle and strength in my entire body and I think it is from working each muscle group multiple times a week rather than just once as traditional body building routines are set up.

Hope that helped! Feel free to PM me if you want more information.

 

[Justinef]

Julie - thank you for the info. I tried Strong curves, and got bored and gave up . It sounds as though Get Glutes would have worked better for me, and I like the way you mixed it with some of Cathe's upper body stuff. I DO still do some of the exercises from Strong Curves, though - just add them in when I have time / inclination.

Nathalie - best of luck if you go for it - let us know what you achieve.

Hope PRS#2 cheered you up!

xx

 

[nckfitheart2009]

Hi Nathalie,

Are you asking about the book Strong Curves or the Get Glutes online program? I have done the lower body only rotation from Strong Curves and am currently a subscriber to the Get Glutes program so I can provide info on both. This is a long post so I apologize up front.

Strong Curves
Last summer, I did the 12-week lower body only rotation from Strong Curves (called Gorgeous Glutes). It called for 3 days of workouts. They were short enough (about 30 minutes without the activation/mobility drills) that I could add on upper body work from Cathe. The first month I combined it with Pure Strength upper body only, the second month I combined it with Burn Sets, the last month I combined it with STS Meso 3 upper body. You could also combine this with Gym Styles or Meso 2 upper body. I also did 2-3 days of cardio (steady state, HiiT, metabolic, spinning, kickboxing, etc).

Some of the workouts you use only bodyweight, some you use moderate weights, some you use heavier weights. I don’t really pay attention to 1RMs so I can’t help out on the percentages that would be used. I just look at the rep range and determine what weight I should use based on that. So if it is 8-12 reps, I would use a moderately heavy weight that I know I can do at least 8 times but would be a challenge to get to that 12th rep.

The result I saw was noticeable fat loss. I had definition in my upper body like never before. I am pear shaped so it would take a lot for me to notice definition below the waist. I did also notice increased muscle in my rear but not near to the level I have achieved on Get Glutes.

Get Glutes
I have been doing the Get Glutes program for almost 6 months now. Each month, you get 3-4 new total body workouts that you use for 4 weeks. The workouts are all compound moves with mostly lower body exercises and some upper body (usually 3-4 lower body, 2 upper body, and maybe 1 core or functional). These workouts take about 30-45 minutes to do so you can easily add on more upper body if you want. Bret encourages you to stick with the program but does say you can add 10 minutes of whatever else you want to do at the end of the workout. I usually add on additional upper body exercises since I feel his program lacks a little in that area.

Similar to Strong Curves, some exercises are bodyweight only, some are moderate weight, and some are heavy weight. The rep ranges can vary from 3-5 for heavy, 8-12 for moderate, and 15+ for bodyweight or light weight.

My results have been a definite increase in glute muscle as well as increase in strength overall. I really, really enjoy this style of training. I will never go back to body part splits again (well, never say never but most likely). In month 6, we are now doing 4 full body compound only workouts a week and I am loving it. I use the other 1-2 days to do Cathe cardio so I still get my cardio fix but I find Bret’s program to be the best and most efficient for me in terms of building strength and muscle. Plus it makes . I have not lost any more fat (or at least not huge noticeable amounts). Some of that is due to my not being overly concerned with watching my diet closely and another is that I probably am overdoing it in the cardio space. Some of the other girls on the Get Glutes forum have had noticeable fat loss by just doing the weights and no cardio whatsoever. I may try doing that this summer and see what happens.

Bottom Line
I think if you want to add glute muscle you might find that you need to work your glutes more often than you think. Before this, I was working lower body twice a week and got so so results. Once I started working my glutes 3-4 times a week (and even 5 times here or there), my glutes really started to firm up and have lifted a little. Actually now that I think about it, I have seen noticeable results in muscle and strength in my entire body and I think it is from working each muscle group multiple times a week rather than just once as traditional body building routines are set up.

Hope that helped! Feel free to PM me if you want more information.

Thanks so much, Julie.
No worry at all for the length of your post.
You have been brilliantly thorough in your review. The rep range is the key information I need for workload What I mean is I can work out the one rep from the rep range.

I will certainly pm you later on. Very well done on your results.
I am a hourglass and like you I need to work hard on my lower body. I wish I had the same definition ratio for my upper and lower.. Never mind, working out harder has always been fun for me. This always bring something to look forward to.

Thanks again julie and take care

 

[nckfitheart2009]

Julie - thank you for the info. I tried Strong curves, and got bored and gave up . It sounds as though Get Glutes would have worked better for me, and I like the way you mixed it with some of Cathe's upper body stuff. I DO still do some of the exercises from Strong Curves, though - just add them in when I have time / inclination.

Nathalie - best of luck if you go for it - let us know what you achieve.

Hope PRS#2 cheered you up!

xx

I will be doing strong curve in future not now as yet. But I think you noticed, I always ask for review instead of going with the flow

Yes PRS#2 did cheer me up. Thanks justine Glad you got result from January rotation.

Take care

 

[desertambrosia]

Hi,
I just finished Bret's Gluteal Goddess Program for Advanced Lifters. It's a total body twelve week program. It is mostly compound exercises. Evidently my body loves compound exercises, I lost ten lbs. and gained muscle with great upper body definition. I did a four day a week program, 45-60 minutes a day, eight exercises. I'm like Julie, I have been lifting so long that I usually don't do a 1 rm. I'm thinking I may do Nia Shanks "Beautiful Badass" next, and incorporate some of Bret's glute exercises. Hope this helps, best of luck!

Oh, I forgot to add, my glutes are rounder and higher. Yippee!!

 

[nckfitheart2009]

Hi Karen,

Thanks for chiming in.

Congratulations on your new rounded Gluteal Asset

 

[LizC7]

how are these available?

hi everyone - I do have his book and see the rotations. Are any available on a DVD? Sometimes it's better for me when I'm following along.

 

[nckfitheart2009]

hi everyone - I do have his book and see the rotations. Are any available on a DVD? Sometimes it's better for me when I'm following along.

Liz,

I am pretty sure there is no DVD.
There are quite few trainers who have opted for ebook tool to offer their services.

I too prefer DVDs

 

[desertambrosia]

To my knowledge, he does not have DVD's. Gluteal Goddess is in his book "Strong Curves, A Woman's Guide To Building A Better Butt And Body." I've decided I like working out this way. I set my own pace, I have a timer, and I listen to my own music. Doesn't come any better. Don't get me wrong, I like working out to a DVD. But this is a nice change.

All The Best,