MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). Bret Contreras — the man who invented the barbell hip thrust — joins the guys to talk glute building, training longevity and why genetics matter more than most trainers will admit. They also get into his rotating periodization system, the new research on upper vs. lower glute targeting, and why hip thrust beats squats for most people. Plus Bret opens up about being single at 50 and what therapy taught him about relationships. SPONSORS Legion (supplements): https://buylegion.com/mindpump Code: MINDPUMP — new customers buy one get one 50% off, returning customers get 20% cash back. Third-party tested, clinical doses. GUEST LINKS Bret Contreras: https://www.instagram.com/bretcontreras1 Booty by Bret: https://www.instagram.com/bootybybretofficial LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Can anyone build a great butt? Bret explains why genetics determine 60% of the outcome 5:58 - Sacral slope, intramuscular fat, insertion points and fat distribution — the real variables 8:09 - Why quad dominant people cannot feel squats in their glutes — and the isometric fix 11:52 - New research: isometric training at stretch produces the same hypertrophy as leg extensions 19;52 - How Bret applies isometric work with clients and why eccentrics don't fatigue the same way 29:26 - How important is getting stronger? The research on strength and hypertrophy has finally caught up 32:06 - Why Bret's San Diego squad got more injured than his Fort Lauderdale squad 37:32 - Training around pain instead of through it — the real key to longevity in the gym 46:51 - Squats vs. hip thrust — why hip thrust wins on frequency, not on muscle activation 51:12 - Bret's rotating periodization system — switching the focus lift every four weeks 56:32 - New research: you can target upper vs. lower glute max through movement selection 58:55 - The permanent glute specialization template — 36 sets per week for glutes in 3 days 1:16:28 - Dating as a trainer surrounded by bikini models — Bret opens up about being single at 50 1:24:57 - Therapy, Gottman, Arthur Brooks and why Bret thinks purpose is the real secret to happiness 📚 Free Mind Pump Guides: Fat Loss Guide: https://www.mindpumpmedia.com/how-to-lose-fat?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Hardgainer Guide: https://www.mindpumpmedia.com/hardgainer-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Squat Like a Pro: https://www.mindpumpmedia.com/how-to-squat-like-a-pro?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Flat Tummy Guide: https://www.mindpumpmedia.com/flat-tummy-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID More at: https://www.mindpumpmedia.com/free-resources?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Take the guesswork out of your training and follow a proven program designed by Mind Pump. https://www.mindpumpmedia.com/maps-fitness-products?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID 📱 Other Channels: Mind Pump Clips: https://www.youtube.com/@MindPumpClips Mind Pump TV: https://www.youtube.com/@MindPumpTV Elite Trainer Academy: https://www.youtube.com/@EliteTrainerAcademy