10/20/2026
2013 vs 2026 .. 13 years of lifting and trying to build muscle 💪
One thing I’ve always found easy is growing my quads .. but my glutes? Not so much! 😅
For years .. I mainly focused on strength training and lifting as much weight as possible .. and while I built plenty of muscle doing that .. I found that my quads started overpowering my glutes (leaving me feeling out of proportion).
You’ve probably noticed I train glutes a LOT more in my videos these days compared to all the heavy lifting I used to do a few years ago…
Which is simply because my goals changed.
As I’ve gotten older .. I’ve also had to adapt my approach to training and recovery…
These are 5 things I’ve changed over the years 👇
1️⃣ Smarter training splits
Prioritising glutes with more targeted training and recovery.
2️⃣ Less focus on lifting heavy
More emphasis on hypertrophy, exercise ex*****on and progressive overload.
3️⃣ Glute-focused exercises
Incorporating more hip thrusts, RDLs, abductions and unilateral movements.
4️⃣ Nutrition
Prioritising protein and eating enough to support muscle growth.
5️⃣ Recovery
Taking sleep and rest more seriously. More isn’t always better!
But the biggest lesson of all?
Training harder isn’t always the answer.
Sometimes you need to change HOW you train to get the results you want 💯
This is exactly why I created my training app LIFTit with Stephanie Sanzo 📲 I wanted to help others train smarter and follow structured programs that properly align with their goals.
And It’s also why we just launched Meal Engine (our new nutrition app!) 🍽️ Because what you do outside the gym is just as important as what you do inside it. Meal Engine helps you take a smarter, more personalised approach to nutrition, so you can properly fuel your training and give yourself the best opportunity to achieve the results you’re working so hard for 🙌
Check the links in my bio and start your journey now with a free trial on both platforms ❤️
