BD Fitness Training

If you never train your back, it will always be weak.

Think about that.
It’s true for all muscles and joints.
Yet the back is the only structure in the body that still scares the sh*t out of most fitness professionals.

But let me say this once again for the overbearing rehab crowd in the back:

The spine is NOT a fragile structure!
In fact, it’s actually one of the most robust and adaptable systems in the human body.

Studies show that strength and endurance of the spinal extensors are protective against future injury and low back pain.

Yet the health and fitness industry is still reluctant to load it, choosing to forever work on stabilisation exercises that are important, but not going to solve the problem by themselves.

So here’s the truth:
By avoiding spinal loading, you’re not preventing pain and injury - you’re predicting it.

Under training the back is by far one of the most common mistakes people make in the gym. We wouldn’t tell someone with shoulder pain to never raise their arm again, so why should the spine be any different?

Moral of the story.. your spine is not made of glass.
It’s not fragile.
It’s just undertrained.

If you want your back to not break under pressure, you have to train it to sustain increased loads over time.

Here are some possible reasons why your glutes are not growing ⬇️

🍑 Not enough food
Building muscle requires FUEL, aka FOOD. In order to grow, you need to eat more than you burn, or at the very least around maintenance calories. If you’re restricting calories, then you’re most likely not supporting your muscle growth goals.

🍑 Not lifting heavy enough
30min on the stair stepper with a b***y band WILL NOT get you the results you want! You need to lift heavy and close to failure. If your last 2-3 reps feel as easy as the first, it’s time to increase the load.

🍑 Lack of structure / progressive overload
This one is key. Stop doing random ‘influencer’ exercises and changing your workout every week or so. Get yourself a training program that focuses on the basic compound lifts and has a clear progressive overload structure.

🍑 Overtraining
Your body needs time to recover. If you train legs 4-5x/week, you’re not giving your muscles time to recover and adapt. Remember: rest + recovery = muscle growth. So don’t skip your rest days.. your body will thank you later.

🍑 Poor hydration
Our muscles are made up of 75-80% water.
Being dehydrated will not only affect your performance in the weight room, but will also impair intracellular processes related to protein synthesis and muscle growth / repair. Don’t think I need to say anything else about this, except for DRINK MORE WATER.

Above all, remember that each individual responds differently to varying training/recovery strategies.
If you’re not sure what works for you, don’t be afraid to reach out for help.

After a much needed hiatus, BD Fitness Training is getting ready to bring back some amazing educational content to help you take your fitness journey to the next level.

In the meantime, we would like to wish you all a very merry Christmas and a Happy New Year.

May your biceps grow big, your shoulders round and your lats wide, and let your legs get strong and powerful to support all your aesthetic and functional needs.

Make sure to enjoy this holiday season with your loved ones, without losing sight of the healthy habits that have taken you this far.

Online fitness packages are still up for grabs, with in person training options coming back very soon.

Stay tuned for updates.