Articles Tagged with: fitness performance

Glute training: The scientific bottom line – Episode 46 with Bret Contreras PhD


Glutes! Backside! Bottom! Derrière! Tush! Buttocks! Booty! Whatever you choose to call it, training the 3 major muscles that make up the gluteals has been a huge fitness trend in recent years. Glute training or developing shapely, athletic and functional hip musculature is certainly an important aspect of strength and conditioning and physical performance as you will find out in this episode with the ‘Glute Guy’, Bret Contreras! However, for some, it is simply a matter of striving towards the goal of a fit, curvy, Kardashian or Beyonce type figure.

Guest biography

Bret Contreras is considered by many to be the world’s foremost expert on training the gluteals (buttocks) and goes by the name of the ‘Glute Guy’. However, he is also very well versed in a wide range of high-level sports science as a result of years of study and a PhD in this field. Bret is a certified strength and conditioning specialist and the author of the highly recommended book, Glute Lab, named after the fitness facility he operates in San Diego, California. He is also acknowledged as the creator of the barbell hip thruster exercise.

Bret contreras-glute training
Bret Contreras PhD

Episode content: Glute training

Well, to be honest, we found Bret to be a really down-to-earth guy and easy to speak with, but with a mountain of knowledge under his relaxed demeanour. This episode covered some fun and enjoyable content, but then we really dived deep into some of the science underpinning strength training for the glutes and other important fitness and success factors. The following are the key elements of our conversation: 

  • 1:43 How do Bret’s training methods help deliver optimal results
  • 4:37 A little about the Glute Lab best-selling book on Amazon
  • 5:55 The origin of the nickname the ‘Glute Guy’
  • 10:00 The popularity of shaping and strengthening glutes
  • 12:50 Are males as interested in training glutes as females?
  • 17:16 Is female muscle fibre type dominance responsible for the ability to train higher volume?
  • 18:30 The rule of thirds for glute training
  • 22:30 The top 3 exercises for optimal glute activation
  • 23:44 Are the top glute activation exercises also the most popular?
  • 26:59 A summary of Bret’s PhD research
  • 30:58 Recent changes in practice due to ongoing scientific research
  • 37:19 The importance of patience and hard work in seeking success

During the show, Bret refers to 2 research papers. The links can be found below:

Glutes to the Max
Are all hip extension exercises created equal?

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For other great episodes and expert guests on the Fit to Succeed show, visit our full podcast library.

jon-burgess-belief-and-mindset-fit -to-succeed-podcast

Belief and mindset matters – Episode 7 with Jon Burgess


Being successful in life and as a fitness professional requires a positive belief and mindset. This truth is easy enough to say, but trickier to put into practice. Leading fitness professional, Jon Burgess, shares his views and experience in developing a well of positive belief and mindset to apply to his business and to support his clients.

Guest biography

Jon is a leading health and fitness professional with over 20 years’ experience engaged in one to one personal training, health and lifestyle coaching. He also delivers workplace wellness workshops and wellness days. Jon has a nutritional supplement business focused on helping people enjoy elite health. He seeks to support gut health and the micro-biome whilst teaching others to do the same.  Jon is an example of someone who had a clear vision for what he wanted his business to be and then worked hard to create it. He has guided and coached 1000’s of clients in the process and has really learned in the trenches how to run and develop a successful business. Jon has been featured in national magazines and on regional BBC radio. Always trying to move forward, Jon balances his work life with his family, is happily married and has 2 daughters.

jon-burgess-belief-and-mindset-fit -to-succeed-podcast
Jon Burgess, wellbeing coach

Episode content: Belief and mindset

  • motivational factors to keep focused in the early stages of a fitness career
  • how Jon overcame his early struggles when he came close to burn-out
  • the power of self-belief to help energise performance
  • mindset defined
  • how to support clients who are stuck in a negative mindset
  • key steps for utilising mindset to help a business flourish

If you enjoy this expert interview episode, then please rate the show and share it with your friends so they can benefit from this free information. Your comments and feedback are always welcome. Please subscribe to the Fit to Succeed podcast on iTunesStitcherPlayer FM or the full version on YouTube so you will receive each update immediately upon release. To enjoy more engaging expert interviews, please visit our full podcast library.


Connect with Jon on Social media:

Facebook @Jon Burgess

Instagram @joncburgess

Episode links

During this episode, we refer to the book Strength Finder 2.0 by Tom Rath. This also links to an online assessment tool to help you determine your own key strengths – here is the link to the Gallups Strength Centre. Please note the Strength Finder assessment charges a fee if you do not have the book which provides an access code.

Jon also refers to the highly-rated book, The Success Principles by Jack Canfield, as his favourite self-help success book.

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