Huberman Lab Podcast | Build Your Ideal Physique

Guest: Dr. Bret Contreras ("The Glute Guy")

Host: Dr. Andrew Huberman

Date: September 22, 2025

Episode Overview

This episode is a comprehensive, science-backed masterclass on building your ideal physique through effective resistance training. Dr. Andrew Huberman welcomes Dr. Bret Contreras—a leading authority on strength, hypertrophy, and glute development—to discuss how anyone, from beginners to advanced lifters, can optimize their training for aesthetics, strength, and long-term health. Key themes include how to structure resistance workouts, how to specialize for lagging muscle groups (with a deep dive into glutes), optimizing training volume and frequency, and practical strategies for sustaining results over the lifespan.

Major Discussion Segments & Timestamps

• Why Everyone Needs Resistance Training [00:41–01:46]
• Beginner Frequency, Volume, and Full-Body Training [04:03–08:40]
• Progressive Overload: The Golden Rule [05:10–10:45]
• Structuring Training Splits for Real Life [08:40–22:03]
• Art & Science of Recovery and Maximum Recoverable Volume (MRV) [22:03–36:58]
• Building the Mind-Muscle Connection [36:58–45:12]
• Program Variety, Longevity, and Preventing Injury [45:14–62:55]
• The Big Six Lifts & Evolution of “Stronglifting” [52:12–62:55]
• Quality vs. Quantity Debates [71:14–73:20]
• Lifestyle Integration & Sustainability Over Decades [73:20–92:59]
• Glute Training: Theory & Practice [94:46–127:08]
• Specializing for Lagging Body Parts (and Why Variety Matters) [128:15–141:57]
• Deloads, Time Off, Maintenance, and “Muscle Memory” [143:14–153:03]
• Audience Q&A: Rep Ranges, Calves, Age, Pregnancy, Body Fat, Spot Reduction & More [153:35–177:36]
• Notable Closing Insights & Reflections [177:36–End]

Key Points & Insights

1. Principles of Effective Resistance Training

Why Train? [00:41–01:46]

• Dr. Huberman underscores that "anyone interested in their immediate and long term health needs to resistance train. The science is extremely clear on that."

How Often to Train [04:03–08:40]

• Dr. Contreras: "Two times a week full body would be like the minimum... If you want to maximize your gains, you need to hit a muscle probably twice a week. Maybe three times, but that's tough to recover from."
  • "You get so much of your results from the first set." [05:02]

Progressive Overload is Key [05:10–10:45]

• "The main thing is, are you progressively overloading the muscles? Are you putting more tension on the muscles over time? ... That's how people grow." [05:10]
• Takeaway: Consistent, measurable progress (weight, reps, form, muscle control) trumps chasing arbitrary set/rep schemes.

2. Structuring Training: Splits, Frequency, and Volume

Full-body, Upper/Lower, or Body Part Splits? [08:40–16:17]

• Contreras on his preferred split: "I like my clients training three times per week. Full body, three times per week. Or lower, upper, lower, upper, lower." [08:40]
• Women's and men's goals differ: women often favor more lower-body emphasis, men the opposite, but both should hit each muscle group at least twice a week.

Individualization and Variety [16:17–22:03]

• Recovery is genetically variable. For some, three full-body/week is feasible; others need more rest.
• "There's an art to combining science and program design... You have to auto-regulate based on feedback from your body." [22:03]

3. Recovery, Adaptation & Maximum Recoverable Volume (MRV)

Defining MRV [31:36–36:15]

• "Maximal recoverable volume" is doing as much as you can recover from—not more, not less.
• Dr. Huberman: "MRV seems like it should be the kind of governing factor, the compass in all of this."

Quality of Contraction & Mind-Muscle Connection [36:15–45:41]

• If you can't flex a muscle without weight, "you're not going to be able to properly train that muscle." [37:32]
• Beginners need more practice/volume to build neuromuscular control.

4. Choosing & Rotating Exercises

"Big 6" Foundational Lifts [52:12–53:00]

1. Squat
2. Bench Press
3. Deadlift
4. Military (Overhead) Press
5. Chin-up
6. Hip Thrust

• "If you do those six lifts...you're going to develop all your muscles." [52:22]

Program Rotation & Longevity [45:14–62:55]

• Progressive overload can't last forever on the same movement; rotate exercises and prioritize pain/injury avoidance.
• "You can't just keep getting stronger at the main barbell lifts week in, week out... you've got to introduce more variety." [57:30]

5. Training Specialization & Lagging Body Parts

The “Rule of Thirds” for Glutes [96:54–104:54]

• Contreras: Divide glute training among:
  • Vertical: Squats, deadlifts, lunges (hardest to recover from; most leg growth)
  • Horizontal: Hip thrusts, glute bridges, back extensions (less soreness, more volume possible)
  • Lateral/Rotational: Abduction, band walks, fire hydrants (target smaller glute muscles, lower fatigue)
• "Women who want glutes without leg gains should focus on thrusts/kickbacks/abduction, and minimize squats/lunges." [167:56]

Specializing for Any Muscle [128:15–141:57]

• Short, focused periods of higher frequency/volume (2–4 weeks) with reduced emphasis elsewhere can bring up weak points.
• Maintenance for other muscles is "surprisingly easy:" just 1–2 sets/week can maintain strength/size after it's built. [131:10]

6. Practical Recovery, Longevity, and Psychological Aspects

Program Sustainability & Motivation [73:20–92:59]

• Find a split/frequency that "lets you look forward to the gym, keeps you consistent, and doesn't interfere with your life."
• "You and I didn't fizzle out... we've both been lifting weights for 33 years. We didn't burn out. That's huge." [76:41]
• Auto-regulate training based on life, recovery, and motivation.

Deloads, Layoffs, and Maintenance [143:14–153:03]

• Occasional breaks of a week or more won’t cause significant loss and may renew motivation or let minor injuries heal.
• "The body's resilient; you maintain muscle and strength surprisingly well." [146:05]

7. Glute Training Deep Dive

Why Train Glutes? [94:46–96:30]

• Hip extension, abduction, and external rotation—key for athletic performance, injury resilience, and aesthetics.
• The "rule of thirds" applies: a spectrum of movement vectors for full development.

Practical Tips:

• Best exercises for lower glute max: "Reverse lunges are the best, but can be too aggressive if done often." Step-ups are a less fatiguing alternative. [105:50–106:52]
• Common hip thrust mistake: "Loading too heavy and not reaching full hip extension. Make sure to come all the way up and squeeze at the top." [110:03–111:58]

Notable Quotes & Soundbites

"Progressive overload is probably the number one tenet of strength training...Otherwise you're spinning your wheels."
— Dr. Bret Contreras [09:30]

"Maximal Recoverable Volume—that frames basically everything we've talked about."
— Dr. Huberman [31:45]

"If you can't flex your muscles, how can you flex your muscles against resistance?"
— Dr. Contreras [37:32]

"It's hard to build, it's easy to maintain."
— Dr. Contreras [131:51]

"What you keep consistent is what you can sustain for years...that's the secret."
— Dr. Huberman paraphrasing Bob Knight [88:21]

"Women want rounder glutes...that means hypertrophy. You won't get that from light bands and endless reps—you need to get stronger."
— Dr. Contreras [112:39]

Audience Q&A Highlights

Rep Ranges for Lagging Muscles? [154:52–155:56]

• "Heavy and light both work as long as you get at least 6 reps. Variety is best. Single-joint exercises tend to do better with higher reps."

Best Calves Growth Approach? [155:56–157:26]

• Standing calf raises, focus on stretch (bottom position), partials at the end. Genetics dictate a lot, but volume/frequency help.

Building Muscle After 40/Perimenopause? [157:26–159:07]

• "You absolutely can build muscle. It's blunted compared to youth, but everyone, even 80- and 90-year-olds, can benefit."

Lifting During Pregnancy? [159:13–160:35]

• "It's well-researched and highly beneficial if you've been lifting pre-pregnancy. Adapt exercise selection as needed."

Can You Build Muscle While Losing Fat? [163:36–167:13]

• "Most of my clients 'recomp'—build muscle and lose fat simultaneously—especially if they're not advanced or have body fat to lose. Maintenance and mini-bulk/mini-cut approaches work best for most."

How to Grow Glutes Without Growing Legs? [167:56–169:36]

• Focus on hip thrusts, kickbacks, abductions, and minimize squats/lunges, which involve more quad/adductor growth.

Spot Reduction? [171:39–172:52]

• "Spot reduction is a myth. Caloric deficit and recomping through training/diet is how fat is lost everywhere."

Most Underappreciated Training Tip? [175:17–177:36]

• "One set to failure, full-body workouts, 1–2x per week. Super efficient, gets ~80% of potential gains, and keeps you consistent—even when busy."

Memorable Moments

• Contreras on gender training myths: "Women and men can train the same way. They just have different goals—so priorities, not physiology, drive program difference." [08:51]
• Glute training invention: Contreras describes inventing the barbell hip thrust, which now has spread globally. [100:30]

Practical Takeaways & Summary Table

| Training Aspect | Beginner Guidance | Intermediate/Advanced | |--------------------------|----------------------------------|------------------------------------| | Frequency | 2x/week full body | 2–3x/week, adjust for recovery | | Number of sets | 2–3 per exercise | Adjust; focused sets > more sets | | Rep range | 6–30 (variety is helpful) | Both heavy and light work | | Choosing Movements | Prioritize "big 6", rotate every few weeks | Use movement pattern variety, rotate main lifts monthly | | Overload principle | Log progression, small PRs | Measure objectively, avoid form slippage | | Specialization/Weak Points | Add volume while reducing elsewhere; short 4-week focus blocks | Same, plus more exercise variation, movement vectors | | Recovery/Deloading | Listen to fatigue, take easy weeks/occasional breaks | Key for injury prevention/longevity | | Mind-Muscle Connection | Practice flexing, prioritize muscles you can't contract | Always improve "feel", especially isolation moves | | Glutes w/o Leg Size | Hip thrusts, abductions, minimize vertical loading | See Contreras "rule of thirds" split | | Maintenance | 1–2 sets/week per muscle | "Super easy" to maintain |

Final Thoughts

Both Dr. Huberman and Dr. Contreras emphasize that building your ideal physique is a process guided by science but customized by your individual goals, genetics, and ability to recover. Longevity and consistency outpace intensity and perfection. Progressive overload, variety, and regular audit of your goals and training practices are crucial for lifelong improvement.

"Learn the rules, then adapt them to yourself. The best training program is the one you can sustain and enjoy for decades."

For practical demonstrations of movements (including glute medius activation and more), see the referenced show notes and linked movement tutorial videos.

END OF SUMMARY