37 – Bigger, Stronger, Faster, The Force Vector Theory? Optimizing Glute Training and more with Bret Contreras

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Biomechanics expert and glute specialist, Bret Contreras PhD joins Ben on the podcast to dig into the details on enhancing speed, strength and building powerful glutes. Bret, and Ben cover controversial studies that have recently been published, internal vs external cueing and when to effectively use each, plus three of the biggest paradigm shifting truths about hypertrophy from Bret.



5:45 Beyond skinny, Bret’s early days of weighing less than most girls.

19:50 Barbells v Plate loaded machines for athletes? Muscle architecture and more.

21:30 Force velocity profiles, the shotgun approach vs just focusing on weaknesses. Which brings about better performance results ?

22:20 Quarter squats better for jumps and sprints.

29:40 The huge pendulum swing in the research community.

31:42 The Force vector theory.

36:05 Where research needs to go to deliver useful info for coaches and athletes.

39:30 Internal v external cueing? When to use which?

47:30 The greatest advantage of training like a bodybuilder that everyone can benefit from.

50:40 Autoregulation, tempo for reducing injury and training around them.


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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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About the Podcast

Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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