Rule of thirds summary: (apply to # of sets/week) -one third of your sets will be one of each type of glute exercise: vertical, horizontal, lateral/rotary) *be mindful of the type of exercises & the no. of reps/weight to allow for efficient training (horizontal & lateral usually lend to higher reps; vertical usually heavier lifts) -(horizontal: frog pumps, lateral: band work, fire hydrants, vertical: squats, deadlifts) -don't take each set to failure; lateral exercises don't lend themselves to training till failure
THIS is the difference that counts when it comes to fitness advice. Influencers speak from personal anecdote, while Bret speaks from RESEARCH & years of experience in the field of training. Notice how every influencer "booty building" video is essentially the same, sharing mostly what works for them and what they do. Compared to the structure & function of this well made video
I found Bret about 3 years ago on youtube and I’m forever grateful for that.I started following him and since then my glutes changed dramatically! From 92 cm to 102 now 🍑
@@theprousteffect9717 I try to train my lower body at least 3 times a week and in every session I follow 4 main movement pattern : thrust , squat , hinge and abduction. Also I’m on a calorie surplus for a year now.
I started to read Glute Lab and tried to apply your rules to my program. I was skinny with no glutes, hip dip, and had “dents” on the side of my butt. 3 months later, my glutes were transformed. No hip dip, no dents. People asked how I did it. I answered I read your book. Thanks, Bret. You're amazing!
My wife complains about her glutes all the time, refuses to train them and uses the excuse that it is just DNA. She thinks you can't develop glutes if it isn't in your DNA. Drives me insane to hear her say that. I might have to buy her the book you mentioned.
Here's my workout. I decided to share this if anyone needed guidance to make theirs, you can use my routine if you'd like as well. I do this at home 3 days a week. I started off with a lot of vertical exercises and I couldn't fully get my workouts in because I'm quad dominant and my legs would always be BURNING by the time I do hip thrusts (I realized my form was off so that wouldn't happen anymore I hope.) I am a beginner so it took a lot of trial and error. I will be adding more sets and newer exercises as I become intermediate but as of now, this is how much I can take. I'm starting this specific schedule from tommorow bc I have no energy rn. Feel free to tell me if I should alter anything. *warm up* (as many as needed) glute bridge walking lateral bent knee kickbacks side kicks -stretch- *main workout* sumo squats (4x5) romanian deadlift (4x5) hip thrusts (4x10) kickback (4x10) hip abduction (4x15) side kicks (4x15) *supersets TO FAILURE* rdl into kickback hip thrusts into hip abduction side kick into sumo squats *ALTERNATE EACH SS EVERY DAY*
it actually works and when you get to light weight, you extend to full capacity with ease. Personally it makes me feel like I'm crashing the heck out of it, making effort consuming sets bearable and purposeful, why, you know it'll get better. Now I can barely make it through my rest days cause I'm too excited for my next workout. You're appreciated Bret!
Thanks bret! Ive been a part of your booty by bret program for 3-4 months and had bought your latest book prior for the glutes and ive seen significant growth in my glutes and im only just starting with my glute journey. I dropped the harmful ineffective exercises for me and been rotating on the exercises that work for my body type. My glutes are stronger, wider, and rounder.
The only person in fitness world that I admire and trust to MAX. Science supported, well explained. Thank you for sharing this for free, I am watching it 2 - 3 times to mike sure I understand it well :D
Awesome information- Could you talk about example workouts using the combination of these types of movements? I watch a ton of videos and notice some women do a ton of different exercises during one workout session. How many variations should one really be doing for maximum growth during one workout session?
I’ve been doing your program for a solid month now from the glute lab book and I’m already seeing so much improvement and not only that but I’m learning sooooo much!! Thank you !!!
Hi Bret! So pleased that you’re focusing on youtube. I’m in England, we have a strict lockdown.. gyms, schools, restaurants, hair salons...everything shut til March, maybe even longer. Home-workouts are what I’m doing for the foreseeable so clever programming to progress is vital. I really appreciate your knowledge and look forward to learning more. Thanks for sharing.
@@dancingmango143 ah bless you! Yes they are open but I’m in no hurry to go to the gym! Breeding ground for germs! I’ll wait until I’m vaccinated... I’m actually now enjoying home workouts and saving money 👌👌🤍
You amaze me with all your knowledge, I absolutely love it ! and you too! You’re so right on👍🏼 Loved that 1 RM on the Seated Abduction🤣 I have your book and I’m going to try to design my own program and incorporate what you just said. My head is spinning.
I have been competing in IFBB for years, got sick, etc, and for seven years I've been coming back to Bret's videos. There's just always more to learn from him❤
Brett is the best !!! I did some of his workout last year and had results quick. I’m now 9 months pregnant and counting the days to get back to gym and do his program .
Bret, I have to say it! You're one of the best coaches I've ever listened to. I'm learning a lot of new contents from your book "Glute Lab", it's like a Bible (glute Bible). You're such an inspiration to me and I wish I could talk to you one day 🥇🔝🔝🔝
The glute lab book sums it all up, the most comprehensive and best out there backed by research. Im loving the results and still going, thanks for the amazing work Bret🤝
If you’re the correct person I’m thinking of, I came to your channel after training with Melissa Boyd through Tempo and I love that her routines pretty much follow this! Only thing I supplement them with is weighted heavy hip thrusts and abductions since she covers the rest. Makes me happy to know I’m on the right track and I reeeeeaaaally appreciate that you reference research and essentially break everything down for dummies like me.
Thank yoou, Bret! I'm so so so glad and happy that you have started adding videos🖤 i would love to see from you a video about knee-friendly training,.. would it be possible?
I've been in the fitness industry for 14 years and did every lift possible, but had crappy glutes. A female colleague of mine introduced me to your stuff a few years back. The Glute Lab is one of my favorite books in my library and my ass looks way better now. Thanks brotein powder!
Funny,informative, and practical ; love this guy. For the first time, I’m finally getting some good gluten - and the performance which comes with that. Thanks, doc!
Honestly following your work has greatly reduced my injuries since you focus so much on form, technique and listening to your body...greatly appreciate your work! Now have some little cheeks coming thru 🥺🤗
Been doing your program for over a yr and swear by it. Seen a lot of growth in my glute development and it's not so taxing on my 30 something yr old body 🤪. Quality>quantity. Thanks for sharing your knowledge Bret!
Best information I have seen for training our glutes. Have never heard of the rule of thirds will definitely be incorporating this with my glute training.
Hey Bret! Should I integrate exercises from all thirds in one training or should I concentrate on day 1 more on vertical and heavy exercises, on day 2 on horizontal and medium heavy exercises etc. ? Locking forward to your answer! Lots of love :))
Now I understand why why I couldn't push myself as hard as I like. I only did one third, and the most taxing one. Prevented me from working out glutes more frequently. Need to sit down and rethink the plans. Many thanks for this video
I recall you mentioning these strategies & explaining the logic on a podcast with Jeff Nippard. I took notes then and I’m happy to see your new content! 👍💪🏼
"Who the fuck are you???" lol- love the skits!! Can't wait for more videos. I've stalked your channel and watched some of your really old ones. Love when you talk about anatomy and biomechanics as I work in physical therapy. Your visuals/explanations are great!
A great rule, thanks for sharing and explaining this! We will be adjusting and expanding our programming for our clients/members now. You’re the man, Bret!
I think you're one of the best fitness related accounts I've found here! keep it up. education is definitely needed when it comes to these subjects. thank you :)
Great information, presented very well. I'm going to emphasize my glute training and see if my low back pain improves. After 36 years lifting consistently I welcome new ideas and change!
You are hilarious 😂 and very informative. Read about the rule of thirds on the Glute Lab book. I am a visual learner though, so I am so happy you are making videos now! 🙏❤️
Superb video ! Great information, funny humour, and around 10 mins long - perfect length. I am a guy and focused on the vertical vector mainly. Going to do more rotary vector movements after seeing this video. More videos like this please !
Great video... you never fail to put out quality stuff. Thank you! Also I laughed literally out loud in public (watching while waiting for my takee outee 🍱) at your example of the 1 Rep Max on the seated ABD machine! 😂😂 Thank you for that too! 🤪
i like when i get overwhelmed it is broken up with a funny video.. .. but "don't obsess" about it just makes me obsess more haha.. i just need to buy ur monthly program and call it a day.
Thank you Bret. I am very thankful for your videos. They are extremely informative and you have an amazing & positive personality. I really appreciate them and you have really encouraged me through my personal glute growth journey.
Let me just say... I love love that you’re back to creating content here on your channel! I learned a lot from seeing you on other RU-vidrs’ channels, but I love hearing your take and returning the favor by viewing your own videos!
