29/04/2026
GLUTES (Part 1)
If you’ve been training ‘the biggest muscle in your body’ hard for a while, and you’re seeing very little results, it could be one of a few things you need to rectify.
This week we will address INTENSITY
As one if the most powerful and biggest muscles in our bodies, training it “half ass” is simply not going to get you any type of improvement.
You should bring that muscle close to failure >>> You know when it gets all shaky and you feel like you’re going to completely embarrass yourself when you’re at the bottom of a rep and you can’t get up? That’s where you will need to go, quite often, to signal growth in the area.
It’s not the feeling of the ‘burn’ that you’re looking for, that’s simply waste product build up from high repetitions when the pH inside the muscle changes - the ‘burn’ is not a very good correlation for growing a muscle. You know marathon runners will feel that “burn” a lot, and not grow round big muscles.
You are MUCH stronger than you think - so, you should train the strongest muscle in your body as if you mean to challenge it!
If I look at a training log of a client who progresses monthly and we can ‘see’ her muscles growing, it often looks like this
Set1: 60kg x10
Set2: 65kg x8
Set3: 65kg x7
She kept trying to hit that 10, but her muscle said: “no ways” and she failed - she is providing that muscle enough motivation and stimulus to get bigger (more toned / more dense)
If I look at client logs who don’t progress well, their training looks like this (for months)
Set1: 30kg x10
Set2: 30kg x10
Set3: 30kg x10
The human body is very efficient and it LOVES homeostasis (remaining the same) if you’re not giving it reason to change- it will stay as it is
Do you have questions about intensity and lifting heavy?
** Next week we will continue the glute conversation with some more examples of my clients who train like they mean it
