07/10/2026
Outside of having a structured program, these are 3 things I did at the beginning that were holding me back from growth.
I stopped not pushing till failure on my sets because I was ‘saving energy’ for the next set. Every set should be taken as close to failure as you possibly can with plenty of rests between those sets.
A good stress test, if you’re already thinking about starting your next set within a minute of starting the last, you aren’t pushing yourself hard enough to see accelerated muscle gain.
This is a big one, I stopped obsessing over trying to feel the glutes during my sets. I used to get so frustrated trying to feel my glutes working that it took away from my actual set. I would stop, restart, get annoyed because I couldn’t feel them. The mind to muscle connection came with a few months of consistent training.
I couldn’t feel my glutes on hip thrusts or RDL’s for the first couple of months of training, but I still grew.
That is because everything else was standardised, form (to bias the glutes), intensity, tempo. If all of that is nailed, and you can’t feel your glutes, it is not longer in your control and sometimes the best thing you can do is stop stressing about it, because it can just hold you back in the long haul.
And lastly, I stopped doing my accessory movements before my big lifts. And I’d also make sure more time was being spent training till failure and resting plenty for my big lifts. Rather than spending ages doing accessory movements like kickbacks and the abductor machine.
Those are 3 things that genuinely helped me, outside of the basics of consistency and following a plan 🤝🏼
