Program FAQ
The program is designed to optimize hypertrophy via progressive overload. Each workout is carefully designed to strike a balance of higher volume and near max effort. If you feel like the workouts are too easy, you’re likely not pushing your sets close enough to failure (i.e., not going heavy enough for the prescribed number of reps).
The research shows there’s a limit to how much volume you’ll respond to. While more volume can be beneficial if you’re able to recover from it, each additional set will have a decreasing hypertrophic potential. Excessive volume can hinder performance and/or increase injury risk with minimal upside. If you find you’ll benefit from more volume, we allow you to add more, however, we strongly recommend ensuring you’re pushing your sets close enough to failure before doing so.
The purpose of a deload is to familiarize yourself with the new workouts and to allow your body to fully recover from the previous week’s maximal effort lifting. Typically going 15-20% lighter than you could for the prescribed amount of reps.
Yes, just be mindful you’re not sacrificing effort for higher volume, as doing so will yield worse hypertrophy outcomes.
This will depend entirely on your goals. If you’re wanting to optimize hypertrophy and strength, we don’t recommend adding anything; if you enjoy lifting with higher frequency, we recommend switching to the 4 or 5 day program options, located in the “Settings” page of “Month View”. If you’re wanting to cross-train, adding in low effort activities (Pilates, Yoga, cardiovascular-based training, etc.) can be integrated without hindering progress as long as it’s not done excessively. Recovery is just as important as lifting for strength and muscle gain. We don’t recommend adding in additional high effort training and/or very long duration physical activity.
For anyone new to Booty by Bret, we recommend the 3-day program. Once you’ve gained experience with Booty by Bret, you can choose between the 3, 4, and 5 day splits primarily based on your preference and schedule. Broadly, each program should yield the same results, however, you may notice you personally respond better to one compared to another, so we recommend experimenting with them.
You always want to be lifting heavy enough such that you’re approaching muscular failure. Aside from the deload week, you should only be able to perform another 1-3 reps before ending your set. Since Booty by Bret prescribes the number of reps to complete, scale the load to match the weekly recommended effort (found in “Microcycle” page). A few signs you’re lifting heavy enough: 1. Your rep speed slows down on your last few reps despite pushing as hard as you can 2. You require the full recommended rest period to replicate your strength 3. You have minor form breakdown 4. You’re gaining strength over time
You can superset non-competing lower body compounds and upper body compounds. We don’t recommend supersetting on the 5 day program.
If you feel like you’re able to replicate your strength on compound lifts with significantly less rest time than what is recommended, you’re likely not lifting heavy enough.
Yes. If desired, we recommend adding in no more than 3, 30-minute LISS cardio sessions per week, ideally directly after your workout or spaced out significantly away from your workout.
If you’re experiencing excessive soreness to the point where your range of motion is limited or your strength is significantly decreased, we recommend either skipping the session or pushing it back. You can workout when your muscles are slightly fatigued, however, we recommend going through the entire warmup first.
Booty by Bret offers a dumbbell and band option. If you don’t have access to dumbbells, you can make equivalent bodyweight substitutions.
Yes. Lifting weights increases mobility equivalently to dynamic stretching, however, static stretching can improve flexibility.
The order of exercise is more important towards the beginning of your workout, where exercises are more progressive overload focused and require the most overall energy. Aim to keep the first 2 exercises the same when possible, but after that, it’s not the end of the world to switch things around. Try to minimally displace the exercises – meaning, it’s more ideal to swap exercise #2 and #3 rather than #2 and #5.
No, as long as you’re feeling recovered for each session. It’s fine to move around the workouts to best fit your schedule if need be.
