The following post is an exerpt from the Supreme Strength Manual.

 Conversations about the classic men of strength and sports training commonly include names such as Siff, Zatsiorsky, Hackenschmidt and VasilyAlexseyev. Mel Siff and Vladimir Zatsiorsky have gone to great lengths to improve other’s understanding of the science of strength. Hackenschmidt and Alexseyev have shown the world what feats of strength mortal men are capable of. Whether through science or practice—these men have laid the foundation upon which a castle of strength and power was built. Although impressive, this castle looks much more like a weight-room; and rather than being in some fabled British isle it’s in Ohio.

Many have spread the good word of strength and its positive effect on health and athletic performance, but one man in Ohio has done more for strength than any other. Louie Simmons and his group of powerlifters at Westside Barbell have set the strength precedent. In a world full of mixed up training philosophies based on trends and fads, Mr. Simmons developed the Westside Conjugate Method (WCM) using science, experience, blood, sweat and chalk.

As is the case for strength coaches all over the world, Louie Simmons and his WCM have had an immeasurable impact on our coaching philosophies and, subsequently, the Supreme Strength program. The fact that we are both competitive powerlifters accentuates Westside’s impact on our training because we have both felt, personally, the effects of conjugate training at its finest. We know first-hand the dramatic effect that developing maximal strength has on health and athletic performance.

Encountering a true expert is rare these days. Many profess, but very few actually know. Bret Contreras, however, is a true glute training expert; in fact he is the glute training authority.

Being the deadlift addict that I am, I’m constantly searching to learn more about training the posterior chain. I can’t think of a better resource than a super-trainer known as “The Glute Guy.” So I asked Bret if he’d help me out by answering eight questions about glutes and deadlifting. He’s a good dude, and he obliged.

Below are, quite possibly, the most informative eight responses I’ve ever gotten. Enjoy.

 Bret, Thanks for doing this interview. I’m a big fan of your work and I’ve incorporated a lot of your exercises into my programming. They produce incredible results.

You’re known as The Glute Guy. What inspired you to become an expert in all things derriere?

BC: Thanks Todd! Genetically-speaking, I wasn’t gifted in the glute-department. But through consistent and hard training over the years, I’ve built them up and seen great results. The fascination in the glutes grew from realizing that traditional programs were leaving a ton of room on the table for optimal gluteal results.

Many people have nasty, altered length-tension ratios at the hip that result in inefficient force couples (even we habitual deadlifters). It’s often more of a problem in one hip because of extended periods of driving or use of dominant limbs. I’ve noticed that this can lead to impaired glute function of the contralateral glute (in the hip that isn’t as restricted). Any strategies that work for getting the glutes back in balance?

BC: I don’t feel that we can ever have completely balanced development; the nervous system and every-day living don’t allow for it. However, we should strive to minimize imbalances especially if they’re extreme.

Many trainers, coaches, and therapists are quick to point out that unilateral training is superior to bilateral training in regards to improving asymmetries. While I would agree with this if I had to choose between one or the other, I disagree with the premise that unilateral training is the only way to restore imbalance. If a lifter relied solely on bilateral lifts for his entire life, he may see imbalances if he one day decided to test out his single leg strength and power. For example, he’d probably be able to perform more Bulgarian split squats or jump higher off of one leg compared to the other. This is why it’s wise to incorporate single leg training into one’s arsenal. However, if a lifter relied solely on unilateral lifts for his entire life, he may see imbalances if he one day decided to test out his double leg strength and power. For example, if testing on dual force plates, he’d probably shift toward one side or push harder through one leg compared to the other. For this reason, it’s wise to incorporate bilateral training with an emphasis on quality, symmetrical movement patterns.

So both single leg and double leg training should be used for balanced strength and symmetry. If there’s an imbalance, more attention should be given toward the weaker leg; however, it’s important to see if mobility or stability restrictions in the lower body joints are causing this imbalance. If that were the case, simply performing more strengthening exercises won’t always cure the problem.

A good plan of action when imbalances exist involves:

1. Screening to ensure no dysfunction exists
2. Alleviating the dysfunction if it does exist by restoring proper ROM and/or joint stability
3. “Coordinating” the newfound ROM or stability into natural movement patterns
4. Strengthening the weaker limb to match the stronger limb through unilateral training
5. Strengthening bilateral patterns while ensuring symmetrical movement

 What’s the most common misconception about the glutes as they function during the deadlift?

BC: I think that most people leave some room on the table for glute development by solely focusing on deadlifts (and/or squats) because it is my belief that the hip extensors don’t limit deadlift (and squat) strength. Sure you can get impressive levels of gluteactivation, especially if your core strength and intraabdominal pressure (IAP) capabilities are superior, but you can’t maximize glute activation through these lifts.

I believe that the hamstrings are more important at the bottom of the deadlift since the glutes don’t have ideal leverage down low, and at the top of the deadlift the glutes have better leverage in hip extension and also function to prevent anterior pelvic tilt. So the glutes are a bit more important for top range deadlift mechanics.

 The deadlift is axially loaded, but is there an anteroposterior glute exercise that you’ve found to have the most carry-over to deadlift performance?

BC: In terms of carryover to the deadlift, here is the hierarchy in my opinion:

1. The deadlift version that you’re trying to maximize (law of specificity)
2. Other deadlift variations (for example sumo deadlifts for conventional pullers and vice versa)
3. Squat and good morning variations (since they’re axial loaded, they improve IAP capabilities, they strengthen the erectors, and they strengthen the hips in flexed positions)
4. Anteroposteriorglute exercises such as hip thrusts and back raises (to improve the deadlift lockout)
5. Knee-flexion dominant exercises such as glute ham raises and Russian leg curls (to strengthen the hamstrings)
6. Abdominal/core exercises such as straight leg sit ups, RKC planks, and band rotary holds

Of course, if you have a dramatically weak link then a particular assistance lift will initially help improve deadlift totals considerably (for example the glute ham raise when the hammies are weak or the hip thrust when the glutes are weak). But after a couple of months the carry-over diminishes. This is why it’s good to rotate exercises and continue to work on weak links.

 What about the height of the lifter? Does this play a role in how active the glutes are during the deadlift and, subsequently, influence glute training for the deadlift?

BC: Taller lifters’ hips will be further away from the bar so they’ll be able to exert more torque in hip extension, but I think it has more to do with anthropometry and body segment lengths than height alone. For example, relatively long arms reduce hip flexion ROM in the deadlift which makes deadlifting easier for these folks, whereas relatively long femurs tends to increase torso lean in the deadlift which makes deadlifting more difficult for these folks.

I have noticed that everyone I train seems to adopt a “higher-hips” position in the deadlift over time. Their deadlifting mechanics gradually morph toward strategies that take advantage of increased hip strength.

In my early years as a trainer, I was heavily influenced by Louie Simmons and Dave Tate who espoused tons of reverse hypers, back raises, and glute ham raises, not to mention good mornings and box squats. Over time I blended that in with lots of hip thrusts and pendulum quadruped hip extensions and all of a sudden you’ve got an incredibly strong and well-balanced posterior chain on your hands.

This tends to cause lifters to use less quads (knee joint ROM) and more hamstring and glute (hip joint ROM) during the deadlift. Many would say that this isn’t ideal, but many male clients of mine typically put 100 lbs on their deadlifts during their first month alone, so I have a hard time believing that this type of training is not the best strategy for deadlifting gains. As a matter of fact, I put 70 lbs on a male client’s max deadlift last month during his very first session just by setting his hips higher and moving his shoulders out over the bar.

How much carry-over do unloaded activation exercises have to deadlift training?

BC: I don’t feel that exercises such as bodyweight glute bridges, bird dogs, side lying clams, and side lying hip abduction are going to carry over much to max deadlifting strength for the majority of lifters.

Side Lying Clam

However, last year when I was in New Zealand I helped a Crossfit instructor put 70 lbs on his deadlift in one month. He could squat and deadlift 405 lbs but would tremble at the top of a bodyweight glute bridge, He’d literally shake like crazy. His end-range hip extension strength was terrible. I had him perform glute bridges every single day along with bodyweight back extensions with a pause up top and RKC planks. I also improved upon his form and his program design, and his deadlift sky-rocketed. Much of this was probably due to improving his end-range hip extension strength.

But this wouldn’t work for everyone. A powerlifting friend of mine from New Zealand performed a 405 lb barbell hip thrust on his very first attempt, with excellent form. These two examples clearly demonstrate that typical lifters who regularly squat and deadlift can have dramatically different end-range hip extension strength levels. They all have good “flexed” range hip extension strength, but their “end” range hip extension strength differs dramatically. The folks with inferior end-range hip extension strength will benefit much more from low-load glute activation than folks who are already strong in this ROM.

 Do you cue your clients to feel the glutes working?

BC: Hell yes I do! I can tell you with absolutely no reservations that this is an incredibly important component to eliminating low back pain. Countless lifters out there are moving at the spine and not at the hips. When you teach them to move at the hips and use the glutes while keeping the spine rigid, magic happens.

If the hinge pattern looks good, but a client says they are “feeling” the muscles working in the wrong sequence, do you break the movement down and re-teach?

BC: Not really. As a personal trainer I take on a client for at least a month at a time. I’m going to have at the bare minimum 8 sessions to get him strong. For the first session it’s all about learning good form on the various exercises. Every subsequent session involves using more load and pushing it a bit harder while keeping that same great movement quality. I do my best to make sure they learn it the right way from the get-go, and then they build upon that so proper motor patterning is programmed continuously.

However, I’m not obsessed with each client looking absolutely perfect on day one. What matters to me is that someone can watch me train someone, and then three months later they can come back and watch me train that same person and they’ll be better all around (using more weight, doing more reps, using better form, etc.). It takes time for some folks to really learn how to use their glutes or how the pelvis should behave throughout the entire deadlift ROM. Most folks get there within 6 weeks and they’re suddenly commenting that they feel their glutes working all the time in everyday life, that any back pain they had before has completely vanished, and they feel stronger and more functional.

If you haven’t yet, I encourage you to check out Bret’s book, Advanced Techniques in Glutei Maximi Strengthening. You can find it by visiting his website, www.bretcontreras.com.

 A few weeks ago I turned twenty-six–an arbitrary age that people tend to dismiss. However, the year that led up to putting twenty-six candles on a cake taught me a lot. Here are a few, hopefully applicable, lessons I’d like to share.

1) You are the Culmination of Your Choices: There is a widely accepted notion that our social and emotional output is the direct result of the collective input of the five people we spend the most time with. That’s depressing, isn’t it? It’s disturbing to think that we are nothing more than cogs, responding to the world based on what we subconsciously perceive as acceptable.

This is a faulty, reductionist idea, and I think it’s bullshit. It completely disregards congnition–the psychologically definitive element of being human.

We can think–this means that we can make choices that direct our behavior.  We are more than automatons that respond to input.

Make good choices based on well examined information–and do it continually. Your life will be the culmination of your good choices. Start by choosing to be happy–then choose to surround yourself with good people.

2) People Don’t Understand what Lifting Heavy Means: Maxing out every day on the same movements isn’t lifting heavy, it’s lifting stupid. Training hard to give your body the stimuli it needs to get stronger, without destroying it, is lifting heavy.

3) I’m not a Doctor: I know, it’s an obvious statement; but sometimes people neglect to notice that I don’t have D.C. or M.D. after my name. It’s almost every day that I receive a question about rehabilitation for a damaged elbow or a query about healing a torn rotator cuff. People even ask me what to do to beat the common cold.

In the past I would field these questions–I know, dangerous territory. But this past year I grew wiser and I deflected. I’ve developed a network of viable resources and I constantly refer out.

I don’t mess with pain and I leave healing to doctors.

4) It’s Worth the Drive: I drive a lot, and for multiple reasons. My girlfriend lives 200 miles from me; I drive 30 miles every day to my gym; and I frequently travel to coach at seminars. I can’t forget my Rumba classes on Wednesday evenings and driving to watch my athletes compete. Veronica, my Saturn Vue, has put some miles under her wheels. She’s a sassy lass.

It’s an obnoxious amount of driving, and I sometimes wish that it wasn’t necessary. But as my life goes, so do I. Thus far, though, every mile has been worth it.

My clients are a group of incredible people–athletes willing to train like they just broke out of the psych ward and fitness enthusiasts committed to making themselves better. Missing out on seeing them every day would be a tragedy.

I’ve met incredible people at every seminar–four of which have been from different countries. Each experience has made me better and I’ve been able to help a lot of people.

Opening a door to a beautiful, smiling face makes 200 miles seem paltry.

Every mile has been worth it.

5) It’s Good to Have Heroes (But It’s Better to Meet them): Some say that heroes aren’t necessary–implying that admiring heroes is a limiting practice.

Bullshit–everyone needs heroes.

Here’s what Phil Knight (Chairman of Nike) had to say about his hero, Joe Paterno.

 Like Mr. Knight, I’ve always needed heroes. I spent my early twenties looking up to guys like Eric Cressey, James Smith and Tony Gentilcore–great coaches and great men. But reading articles and watching videos only goes so far. At some point I had to get off of my ass and take action. Seeking out and meeting my heroes had a dramatic impact on my life and career.

I took some drives during my 25th year–one to Hudson, Massachussetts, a few to New Jersey and many to Elmira, New York. At the end of each road I found humble guys willing to help me; some of them I’m proud to now call friends.

In lesson one I discounted the idea that we are entirely who we spend our time with. I believe we are the culmination of our choices, but choosing to spend time with incredible people makes us better–seemingly by osmosis.

6) Mobility Doesn’t Always Precede Stability: I’m not a doctor, and by the same token, I’m not a physical therapist. I do, however, pay attention to what I see during movement.

During the past few years the dogma–mobility precedes stability–dominated my programming thought process. After a year of quasi-experimentation, I don’t think the same way.

When it comes to training, everything is relative and situational–and every situation requires a different training stimulus. It’s true, there are times when mobility must be trained before stability. But, when necessary, stability training will improve range of motion and solidify a movement pattern before extensibility or joint range of motion is addressed.

Don’t be dogmatic. Choose a tool based on need, not expectation.

7) Ebb and Flow: Running hot all the time leads to burn-out. It’s a simple lesson my mom taught me when I was young. I’ve instructed others to construct their daily schedules in ebb and flow, but I’ve never been great at taking my own advice. Finally, this year, I have. Information has influenced my behavior.

Working until 11:30pm and then getting up at 5:30am to start all over again is a bad idea. I kept this pace for months and it kicked my ass.

Now I make time for downtime, trade out metal for Mumford (sometimes) and I go to bed before my eyes start to burn.

8) Fruit Snacks are My Cryptonite: High-mileage driving often brings me to refill at gas stations. Our local, Central Pennsylvania chain is called Sheetz.

I think that the company is plotting against me because they always have several varieties of Welch’s fruit snacks in stock. Even worse, they are seemingly always coming out with new types (the tangy fruits are my favorite!). So I say to me-self, as I walk down the aisle, ”Shit. I haven’t had those yet. I’ll have to eat them.” Then I snag a bag, spend $1.69 of my hard earned money on gummy sugar diguised as oranges and I walk to my car, defeated.

9) Conditioning Isn’t My Strength: I’ll say, hat in hand, that I’m the best strength and movement coach in my area. I get people moving well and I make them brutally strong. After we accomplish those two ends, my clients and I power Top Gun high-five.

I’m not, however, a great conditioning coach. Don’t get me wrong, my clients condition, but my understanding of energy systems training is my limitation. Reading the work of Anthony Mychal and Joel Jamieson exposed my weakness. I’ve got a lot of work to do.

10) I’ve a Long Way to Go: At the risk of self-deprecation I’ll tell you that I don’t know that much. My twenty-fifth year taught me that. As I’ve reflected, I’ve realized that I’m growing humble and quiet–and that I learn more from interaction than from any other source. But I don’t think I’ll be trading wisdom at the expense of youth.

My goal is to forever keep the fervor of my twenties as I accumulate understanding. I think it’s a good goal, that’s why I’m sharing it with you.

I’ve a long way to go, but hopefully I never reach a destination.

The Big Take Home:

I want to leave you with something actionable. I’m not here to tell you how awesome I am (I have red hair for crying out loud!); my goal is to teach in parables. We’re all in this together, so let’s share what we’ve learned.

At the end of each month make a list of the things you learned–then narrow it down to one or two important things. Track the source of the information and take action using your new understanding.

Over the course of the year you’ll compile a good list–review it on your birthday. Reflect on what you’ve learned and what you’ve taken action on. Has it been a good year?

Keep Learning and Get Stronger,

Todd

You know that saying, ‘if I had a nickel for every time I heard that I’d be rich’? Sometimes that’s how I feel when someone asks me about my current nutrition plan and the supplements that I take. If I had a nickel for every time I was asked per week I’d be stashing an extra fifteen cents in my piggy bank. That’s an extra $23.40 per year–half the cost of a case of Victory Storm King Stout. Delicious!

In the hopes that a kind soul will donate the remainder need for a case of Storm King–I’ll give the run down of my current nutrition and supplement list.

Nutrition

In most instances I’m not a band wagon jumper (I grew up loving the Detroit Lions). But after buying Jason Ferruggia’s Renegade Diet, I decided to give intermittent fasting a go. For the past few weeks I’ve been on the intermittent fasting band wagon, and I’m enjoying the ride. I’ve had increased focus and my energy levels have sky rocketed. Even better–I’ve leaned out while staying strong.

I won’t outline the protocol I am following–you’ll have to buy the book to find that out. But my diet consists mainly of beef, chicken, eggs, green veggies, sweet potatoes, white potatoes and good fat sources (olive oil, coconut oil). I also cheat once or twice per week at night after dinner and just eat whatever the hell I want. Mainly because I’m good enough, I’m smart enough and, doggonit, people like me (who got the Stewart Smalley reference?). There’s also a strategy to it–I need to make up some calories that I’ve missed.

If you’re sick of eating a million meals per week and want to give intermittent fasting a try–give The Renegade Diet a shot.

Supplements

I don’t go crazy with supplements–I stick to a few proven staples. Supplements, however, do promote aweseomness–so I suggest choosing a few good ones and keeping them handy. Here are the ones I use and why.

Designs for Health Whey Cool

Monica Montag, my girlfriend’s mom, is an incredible nutritionist based in State College, PA. She turned me on to Designs for Health products, and, as you’ll see, I keep a few of their products in my regular supplement regime.

Whey Cool is the best whey protein that I’ve found. The milk used to make the powder comes from grass-fed cows that are never injected with hormones or treated with anti-biotics. Whey Cool also contains immune boosting compounds and an array of digestive aids. It’s made using a low-temperature drying and filtration method with minimal processing. Most protein powders are made using a lot of heat that destroys critical components of the milk protein and can cause intolerance (ever get the protein farts?).

Each scoop contains twenty grams of protein. I have one scoop per day.

Designs for Health OmegAvail

  The research on Omega-3 fatty acid supplementation speaks for itself–so I won’t tell you why I take fish oil. But OmegAvail from Designs for Health is a great quality fish oil extracted from fish low in the food chain–meaning that there’s a minimal chance of the oil containing harmful toxins.

If you don’t eat a lot of fatty cold water fish you need to be supplementing with fish oil.  I take between five and ten grams per day.

Designs for Health Paleo Greens

I do my best to eat my vegetables, but some days I know I don’t get enough in. Paleo Greens cover my bases. With extracts from a ton of fruits and veggies, the product is also rich in digestive enzymes. After a cup of coffee a protein shake with Paleo Greens I’m taking a trip to the pooper.

Taking a great greens product will ensure that you’re covering your ass nutritionally. I take one table spoon per day.

USP Labs Modern BCAAs

 I love these. I’ve always been a fan of taking BCAAs pre, peri-, and post-workout, but I’ve found that I like the Modern BCAAs from USP Labs the most. They taste awesome and I’ve definitely noticed improved recovery since I began using them. I take in two scoops with twenty ounces of water during training and another scoop in ten ounces of water when I’m done training.

USP Labs Jack3d

 In the past I drank a cup of coffee on the way to the gym as my “pre-workout” drink. I didn’t buy into the pre-workout hoopla–mainly because of the ridiculousness of shit like NO-Xplode. Jack3d, however, is awesome. I feel intense and focused throughout my training session when I hit two scoops about thirty minutes prior to training. Beta-alanine also feels neat, and I like that too. I train four days per week and usually take it prior to two of those training sessions.

Biotest Surge Recovery

 Surge is the best post-workout supplement I’ve found to date. It has the right kind of carbs (glucose based) and a great protein to carb ratio. Put simply, Surge makes recovery its bitch. I have two scoops every day after I train. It’s important to note that I also eat within an hour of finishing my Surge shake. Surge creates such an insulin spike that it can cause a hypoglycemic reaction if you don’t eat soon after taking it. On one occasion I failed to eat until two hours after finishing my shake and my blood sugar dipped to 57. But if you can get a meal in soon after, I definitely recommend picking up some Surge.

Other Random Shiz

In addition to the above list, I also supplement with vitamins and minerals. I take vitamin D, calcium-magnesium, zinc and B-complex vitamins.

The Last $23.50

Hopefully having an idea of how I structure my nutrition and supplement regime has prodded you in the right direction. If you could, kindly send me $23.40 so I can get some Storm King! (I’m joking, unless you’ll really send it.)

Get Stronger,

Todd

Traversing up the side of a ridge in Huntingdon County, Pennsylvania there is a trail known as the Thousand Steps. Part of an area known as Jack’s Narrows, the steps were built in 1936 so that stone miners could get to work on top of the mountain. Every 100 steps there is a marker etched in the stone–counting from 100 to 1,000. 

It seemed like we were almost done with the hike when I looked at the marking in the stone a few above the one I was standing on. I was a few steps shy of 500. I glanced up the path and Annie was jogging. I thought, “shit.” Not only is my girlfriend an animal, but my legs might give out around step 800; and where the hell did all the air go? My lungs couldn’t seem to find any. I was in rough shape; I’m no hiker.

Annie, however, loves to hike–so much so that her mom nick named her the mountain goat. In 2009 she went hiking in New Hampshire and has spent countless sunny days perusing the mountain paths at Shingletown Gap–another local hiking spot. With this in mind, I planned a trip to the Thousand Steps so that we could spend the majority of her twenty-fifth birthday hiking up and on a mountain. There’s something about standing on top of a mountain that wakes you up and persuades you to take a look around–literally and figuratively. Where better to reflect on a quarter century and set your eyes on the next horizon?

We kept moving up the steps, 1,043 in all. Frequently I looked up to find a smiling face looking back at me as I stood bewildered, out of breath and already sore. Years of rugby has trained Annie to adapt to pretty much everything–physically and mentally–whereas my career as a lifter has made me better at jumping and picking up heavy things. So she’d wait, we’d find a flat spot and then we would rest until the vice grips loosened on my legs and the elephant stopped tramping on my chest.

At the top of the mountain we found our reward. We sat on rocks older than I can comprehend and drank wine that had aged for five years and been shipped to Pennsylvania from Germany. In between sips of wine and bites of beef jerky, we talked about everything in our lives and we looked out over a view only available to those willing to climb a little higher.

 She sat smiling with the sun on her face and there was a lull in the conversation. I looked at Annie, took a sip of wine and thought, ‘it was worth it.’ And, for a minute, I thought about the trip up the mountain.

My legs were no longer gripped by the vice, but I remembered how they struggled during the trek. The elephant had stopped tramping, but the phlegm in my throat was a gentle reminder of the dust he’d kicked up. Neither complaint, however, felt like a big deal anymore–I remembered the trip up as fun. Of course, this could be because I was drunk on a cocktail of lactic acid and endorphins and sitting in a stupor. More likely, it was because I know the struggle got me to the top of the mountain and allowed me to give something beautiful to someone I care deeply for.

Before we descended, we each took a minute to look out over the vista to remind ourselves what the top of the mountain looks like. We knew we’d come back, but we weren’t sure when. We took it in while we could.

 Through the first quarter century of my life and career I’ve found that there is beauty in struggle–that growth comes from being uncomfortable. I’ve learned that if you want to get anywhere, you’re going to have to travel up hill for a while. There will be loose rocks or a log on the path, but you’ll think through it and find a way past. Your legs will get tired and your lungs will burn and you’ll have to give more of yourself than you imagined. But if you work hard with your body, mind and heart–you’ll get to the top of the mountain.

Be true to whom and what you love and struggle to achieve what it is that you want at all costs.

Go climb a mountain.