 All right, since we're on the training tip here, so a study came out, here's some more controversy, comparing two exercises for glute development, for butt muscle development. Blunt. I don't know, blunt. Blunt, blunt. For butt development, it was the hip thrust. And what? And the barbell squat. Ooh. So they compared the two to see, okay, which one builds more mass in the glutes? And believe it or not, the design of the study was actually quite good. Let me hear it because this is a Brett Contrary study. No, it wasn't. And you know, okay, I'll have to pull it up to give you those details. Has Brett commented on it yet? Since I know this is his wheelhouse. This is a relatively new study that came out, but it said, and literally it was not bad, on weeks ready for this. So this is what they did for both groups. They took two groups of women and they did one group did squats, the other group did hip thrust. On weeks one, five and nine, the women did 12 to 15 reps with 30 to 60 seconds of rest. On weeks two, six and 10, the women's did four to six reps with three to four minutes of rest. On weeks three, seven and 11, the women's did 10 to 12 reps with one to two minutes of rest. So they periodized well. So they did a good job. For a both cat, okay. Yes, so it was not bad design, right? And the whole thing was 12 weeks long. So it's a short, relatively short study, three months long. But I mean, most studies are that long, right? So over that course, here's what they ended up finding. They ended up finding that the squat, ready for this? Both exercises saw growth in their quads and glutes, but the squat led to more than double the glute growth. What? Twice as much muscle in the butt. And then of course expected six times more quad growth. So obviously the quads, way more growth in the squats, but twice as much growth in the butt from doing a barbell squat. Oh my goodness. Now, here's like what we've been arguing. Yeah, we've been saying this for a long time that the barbell squat is the best glute exercise, generally speaking, for most people. But, however, there are cases where the hip thrust is probably better. For example, people whose- Quad dominant. Quad dominant. You're getting twice as much butt growth, but six times the quad growth. So that was- If you're all quad, no butt. This is what I was gonna ask her poke holes in that study is that we're assuming that based off of this study for sure, the ladies that were squatting had good mechanics, because if they at all had, if they had any sort of issue like that where they're quad dominant, you would see huge discrepancy in that for sure. And then what you might see, and that's where case by case this matters, somebody who actually was doing an isolation exercise like a hip thrust for the glutes would see potentially more results from that, because they don't know how to activate their glutes in a squat as well. Yes, if you're somebody whose butt, you just don't activate very well when you squat. You don't feel it very much. Your quads respond, your butt doesn't. A hip thrust might be a great exercise. By the way, they're both great exercises. If they had a third group, and they compared the third group to the other two groups, and the third group did squats and hip thrusts, then you'd see the most glute growth in my... It's very complementary to squat. And that's a thing, and that's a great point in terms of the quad dominant type of situation where you're recruiting already heavily from the quads. It's just inevitable that you're gonna have more growth in that. And that's very common, especially with a female client that is coming to you to build their butt. They probably have that issue. I would say more than half the time when I got a client like that that came to me and said, Adam, I've been trying to build my butt forever, and all it does is get my legs more developed, at least half the time that was usual. But what we know with the squat is you have to produce a lot more force to pull off that movement. And so you have to actively recruit a lot more muscle fibers to generate this type of force and get involved. And so that's what creates this louder signal, which growth has more potential. Not to mention too, you've got three parts of the butt, and part of that is stabilizing the hips. And there's a lot more hip stabilization when you're going into a deep squat than there is in more of an isolated exercise like a hip thrust. And the most glaring difference is the range of motion. Your glute range of motion and hip thrust is half what a full squat is. It's a very full range of motion. It just hinges, really. Right, it's almost an isolation exercise. If you, I mean, your knees are involved. I consider it, I consider it. Even though it's technically not, I consider hip thrust an isolation exercise. Yeah, it's much more, right? The knee extension is minimal. It's mostly hip, right? But they're both awesome exercise, but it's a great study because they designed it very well. They compared the two groups. They did good periodization. And what they found is what we've experienced with our clients. The barbell squat is the king of butt building or just lower body exercise general. But let's say you're a woman. By the way, a lot of the way your body looks isn't just your absolute muscle size. It's also your proportions, right? So let's say you want your butt to grow. Sometimes, even if you make your butt grow a little bit, but your legs are smaller in comparison, now it looks like you have a more balanced looking butt on your physique. Now we're talking more of a, you know, like how you would judge a bodybuilder, a bikini competitor. Right. So in something like, if you're a woman, you're like, I don't want my legs to grow or sculpt at all. I just want to grow my butt. A hip thrust might be, you know, your prime exercise. Well, I mean, that would be an example would be like we're just mentioning that, you know, over half the clients that I got that came to me that way, they would be an example of, okay, I don't, I can't take that girl who just came to me and said, Adam, I keep developing my legs and I can't develop my butt and I'm not going to throw her on a barbell back squat right away. That's not what I'm doing with her. I'm doing exercises to help her get connected to the glutes, which that's where hip thrusts are incredible for. I mean, talk about such a great exercise for somebody who never feels, you know, butt exercises in their butt, you're going to feel your butt in hip thrusts for sure. Yeah. Now I've been doing them relatively regularly for the long, actually the longest period I've ever done hip thrust. I have a hard time watching you do that. I know it gets you, makes it gives you a weird boner. Yes, it's just weird. Don't make eye contact. But I'll tell you what, the carryover that I'm seeing for squats and deadlifts is quite awesome. It's definitely an additive exercise. Now I would think deadlifts. I would think it would have a lot of carryover. Just know that lockout. Yes. I would think deadlifts would have a massive carryover. More into my deadlifts than my squat. But you know, here's the thing about squats, dude. If my squat goes up, my deadlift goes up almost every single time. So anything I do that makes my squat better, my deadlifts goes up. In fact, I can not deadlift, get strong on my squat, go grab a bar in three weeks or four weeks and see that my deadlift. Oh, interesting. Yeah. Not the other way around. If I just train deadlift, my squat. You know, I've never paid attention to that. That's interesting. Yeah. And I don't know if that's for everybody, but I think it's relatively common. It definitely is for me.