Articles Tagged with: strength training
glute-training-the-scientific-bottom-line-bret-contreras-podcast

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

Summary:

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

Fit to Succeed episode: 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?

Rate the show:

If you enjoyed this episode, then please rate the show, give a short review, and share it with your friends so they can benefit from this free expert information. Your comments and feedback are always welcome. Please subscribe to the podcast on iTunes or the video series on YouTube so you will receive each update immediately upon release.

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

world-class-strength-training-secrets-karsten-jensen-podcast

World-class strength training secrets – Episode 35 with Karsten Jensen

Summary:

Really? Wordl-class strength training secrets? Well, yes! These methods have been tested on elite athletes who have perfromed on a global stage. Long-term training in sport and fitness has been built on the linear periodisation training model. But is this model too rigid? Is it focused on too much on the progression of training numbers? Should we be considering a more flexible approach that takes into account all the unique variables of each individual client? Learn about the flexible periodisation method and how to build strength with new ideas that will expand your training philosophy.

Guest biography:

Karsten Jensen MSc has trained world-class and Olympic athletes from 27 different sports for 25 years with their successes coming at European, World, and Olympic level. Karsten is the first strength coach to create a complete system of periodization, known as the Flexible Periodization Method – the first complete method of periodization dedicated to holistic, individualized and periodized (H.I.P) training programmes.

Website: www.yestostrength.com

Karsten Jensen - Fit to Succeed interview - build strength
Episode content: Strength training secrets

In this episode, we some strength training secrets and dig deeper into the concepts and principles behind the standard linear, and the flexible periodisation approach.

  • 1.26 – Karsten shares an early training experience where he applied an alternative, uncommon method that succeeded in creating the gains needed by the athlete.
  • 4.50 – description of how the Flexible Periodisation Method (FPM) differs from mainstream linear periodisation
  • 9.50 – unfold how the FPM helps to support individual progression from early stabilisation phases through to more advanced methods
  • 15.51 – how to individualise and even periodise the warmup to adapt to meet the changing needs of the main training session to follow
  • 22.49 – the accuracy of rate of perceived exertion, and how many individuals unknowingly respond with rate of perceived fatigue instead
  • 25.20 – how to use the FPM as a tool for applying High-intensity Training and reduce the risk of overload and injury
  • 30.30 – the unique application of the FPM to flexibility training by discussing an example of tight hamstrings muscles altering posture and performance

Book links from the show:

Supertraining Mel Siff
Science and practice of strength training

Connect with Karsten via social media:

 Facebook @YesToStrength

 Instagram @yestostrength

 LinkedIn @yestostrength

Rate Fit to Succeed:

If you enjoy this episode, then please rate the show, give a short review, and share it with your friends so they can benefit from this free expert information. Your comments and feedback are always welcome. Please subscribe to the podcast on iTunes or the video series on YouTube so you will receive each update immediately upon release.

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

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