Part 2: Squats vs Hip Thrust & all the current science on growing glutes.

Sign up to be notified when the N1 Lengthened Biased Training Guide is released! https://n1.education/training-guide/ Glute Camp Aug 26-27th Boulder CO https://n1.education/events/glute-camp/ Part 1 if you missed it    • Part 1: Squats vs Hip Thrust & all the cur...   On this Episode of the N1 Experience Kassem sits down with Daniel Plotkin, the lead author of the 2023 study comparing the squat vs the hip thrust for glute hypertrophy. Also on todays episode is Milo Wolf, who is at the forefront of the research on range of motion for hypertrophy. Together they give a much needed breakdown of the current research on glute training and what if anything this new study changes in how they approach programming for glute growth. 00:00:00 - Visual evidence in research and the desire for more data transparency 00:06:02 - Discussing EMG results and limitations 00:18:35 - Addressing claims being made on social media regarding the squat vs thrust study results 00:23:10 - responding to Voldemorts claim about fascicle length 00:26:38 - Debunking the claim that lengthened position hip extension works lower glutes and short position works upper glutes 00:29:00 - Tangent on stretching for hypertrophy 00:31:10 - Would we expect a different outcome in trained subjects? 00:38:28 - Tangent - The tough life of a researcher 00:42:07 - Pre-Print VS Peer Review, pros cons and considerations. 00:55:12 - The impact of social media on study exposure and science communication. 01:01:12 - Everyone current position stand on glute exercise selection 01:09:00 - Sensation didn't correlate with hypertrophy and other reasons why we don't think adding bands around the knees is a good idea for the hip thrust. NOTE: None of us could remember the external vs internal cueing study correctly. Turns out it was knee extension and elbow flexion.    • Part 2: Squats vs Hip Thrust & all the cur...   Link to The N1 Experience on other podcast platforms https://n1.education/podcast/ Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Plotkin Et al. https://www.biorxiv.org/content/10.11.... Effects of squat training with different depths on lower limb muscle volumes. Kubo Et al https://pubmed.ncbi.nlm.nih.gov/31230... Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women. Kassiano Et al https://assets.researchsquare.com/fil...   / wolfcoach_     / danielplotkin   Special props to Bret Contreras and Menno Henselmanns for investing a “pretty penny” to fund this study.The N1 Membership Site has the most innovative Exercise Library, Articles, Videos, and Workout & Nutrition Programs www.N1.Training Shirts & Steel Shakers www.N1.Training/Merch Online Courses and Live Practical Events/Seminars www.N1.education N1 Education gives trainers, coaches, and fitness enthusiast the most complete and efficient education to set themselves apart from all others. Don't settle for a book or a course, N1 gives you an entire curriculum that is easy to apply to training and nutrition. Facebook   / n1education     / n1training   Instagram @N1.education @N1.training & @Coach_kassem Twitter @N1education