Training & Education RSS

A Scientific Guide to Determine an Exercise’s Effectiveness
All exercises are awesome. Some are better suited than others for helping a person reach various goals. This video details a guide that can be used to help determine how effective a particular exercise is for hypertrophy, strength, and/or performance. 
Progressive Overload vs The Mind Muscle Connection
In this video, I discuss the research behind attentional focus, the benefits of the mind muscle connection and progressive overload, the reason why I believe the latter is more important than the former, and the black or white fallacy.
Glute Band Workout: Influencers Take Note!
I start posting band burnouts in 2014, but when my buddy Cem had me do a 2-3 minute burnout when we were training together in my Phoenix garage, I knew these mini-workouts would be effective in helping me grow my clients' upper glutes.
To Train To Failure Or Not
In this video, I discuss the different types of failure and explain which are most fatiguing, I discuss what the literature has to say on the topic, and I finish off with practical applications and recommendations. Hope you enjoy the thoroughness.
The Best Way to Train for Strength and Muscle: Bar + Band Resistance
In this video, I explain why I believe that bar + band resistance is the most effective form of training for strength and muscle, possibly with everyone, but even more likely with those individuals who are prone to excessive soreness, muscle damage, and injuries.
The Truth About Hip Dip Workouts
In this video, I discuss hip dips...what they are, why we need to normalize them, why they're a natural byproduct of good training, and why these stupid influencers need to stop prescribing "hip dip workouts" claiming to eliminate hip dips. These charlatans who pray off of the naivety of others.
StrongLifting: How To Train For Maximum Strength And Physique
Here is everything you wanted to know about StrongLifting. How it came to be, how it evolved, rules, records, training, the squad, and more.
The Best 45 Degree Hyper On The Market
I’m obsessed with 45 degree hypers so I endeavored to make the best unit on the market and I believe my team did it. No gym in the world uses the 45 degree hyper as much as we do at @glutelabofficial so it makes sense that @bcstrengthofficial would make the ultimate model.
What NOT To Do During Bikini Prep
I’ve had great success this past year with my squad with regards to bikini competitions. A first place finish for NPC and 5 for 5 pro cards (on their first try) for WBFF. Why is this so? It’s the training. So many competitors don’t train hard year round.
How To Frog Pump
Frog Pumps are an awesome glute exercise that took the S&C industry by storm several years back. Original conception goes to Smitty Diesel "The Frog Father." The degree to how much you like this exercise relates to your hip anatomy.
To Bulk And Cut Or Not To Bulk And Cut How To Recomp
These days, the majority of serious lifters seem to be on continuous bulking and cutting cycles. I truly think this phenomenon became so popular because the practice benefited supplement companies, who profited from selling distinct products for bulking and cutting, thereby guaranteeing continuous, year-round customers.
Bloodflow Restriction Training For Glutes
Bloodflow restriction training (BFR) is a legit form of training with tons of research support. It's obvious that it works well for occluded (distal) muscles such as quads and biceps, but what about muscles above the cuff (proximal) - such as the glutes and pecs?
How To Train Glutes At Home (With The Glute Guy)
All people can effectively train glutes from home. Beginners, intermediates, and advanced lifters can all build and strengthen their glutes from home, even with no equipment (just bodyweight). In this video, I take my colleague Grace Chen through all the main bodyweight glute exercises, from easy to difficult.
The Truth About Glute Activation Warm Ups
Glute activation has been all the rage for the past 18 years, but did you know that it’s not supposed to be a workout? It’s merely a warm-up, and the evidence is mixed as to whether or not it improves subsequent performance. In this video, I discuss the history and review the research pertaining to low load gluteal activation, mention some anecdotes, and share with you my conclusion.
The Shadiest Thing I've Seen in Fitness (Glute Anatomy Pseudoscience)
You may have seen images like these pop up showing the glute medius appearing underneath the glute maximus. This isn’t real life. I don’t know how it’s even legal to fabricate anatomy like this. Anyway, you should always strive to learn as much science as possible and never trust marketing tactics. Be your own expert!
The Ultimate Glute Pump Workout
There are many ways to obtain a massive glute pump. It happens randomly while you're lifting. For me, I get it every time I do frog pumps. For others it's glute dominant 45 degree hypers. Or some hip thrust protocol. I designed the strategy shown in the video to maximize the glute pump. 
Grow Your Glutes Without Growing Your Legs
Everyone these days seems to want to grow a booty while not gaining any additional leg mass. While I believe that the vast majority of lifters should indeed be training their legs hard, some lifters need to employ special tactics in order to reach their goals.
Squeezing Glutes During A Squat
In this episode of overrated/underrated, I delve into various topics related to booty influencers, including squeezing glutes at the top of a squat, hovering on the seated hip abduction machine, doing stepdowns off the assisted chin/dip station, side lying single leg leg presses, raising the non-working leg during step-ups, doing kickbacks on the smith machine and hip thrusts off the leg extension/curl machine, doing kickbacks and/or wearing bands while on the stepmill/stairmaster, doing squatty lateral band walks, lateral lunges off the Bosu ball, plyos for glutes, band burnouts for glutes, circuit training for glutes, various gadgets for glute development, and combining movements for glutes.
The Best Booty Burnout Ever (The BC Ladder)
The BC Ladder is by far my most popular burnout for good reason - it's simple and leaves your glutes screaming for mercy. You simply alternate between reps of bridges and reps of abductions and you count down until you reach zero. Advanced lifters can typically start at 15 and work their way down, whereas beginners may need to start at 10.
4 Weeks To Bigger & Stronger Glutes (The BC Pyramid Protocol)

The BC Pyramid was a huge hit on IG a couple of years ago. I felt it would be a good idea to post about it on YT since it is a better platform for demonstrating the protocol.

It’s a badass 4-week program to help you build and strengthen your glutes. Tried and tested in Glute Lab and implemented by numerous people around the world.

How To Fix A Glute Imbalance
Glute imbalances are very common, to the point where people are borderline paranoid about them. It’s normal to be asymmetrical. It’s functionally advantageous to have a stronger and more powerful side. Of course, you want to narrow the margin and bridge the gap in situations where there’s a severe discrepancy between sides, but most people are fine. In this video, I discuss glute imbalances and provide three different solutions.