2013 vs 2017
No donkey kick backs involved!
I rarely like to show my rear in pictures, but this one surprised even me, and I had to share my philosophy behind my training to help others.
Glutes are very popular trend at the moment, especially thanks to the rise in butt implants. I observe many girls in the gym concerned with growing just their glutes, some avoid training their quads and hamstrings to make the glutes appear bigger. They spend a lot of time doing isolation exercises such as donkey kick backs etc.
My training philosophy has always been on the athletic side of training. Over the last few years, my focus on glutes was simple muscle balance and strength. My quads have always been more dominant, so my aim was to ensure my glutes and hamstrings were as strong as my quads. This was in order to increase my main lifts (Squats, Deadlifts, Pressing and Pulling) I prefer doing large compound such as squats, hip thrusts, reverse hypers, single leg work, GHD (glute ham developer). I have always done isolation work, the leg curl have done wonders for my hamstrings, and the single Leg Press has eliminated my collapsing knees when I do max lifts during squats. Isolation work is important, and effective if time under tension is used, and only as assistance work - never the main part of a training session.
It may seem like a contradiction since I am doing a competition based on aesthetics. But I am doing it because LOVE TO TRAIN, as opposed to training to compete. Competing was a natural step forward for me. A new challenge and a point of focus to help me achieve my bigger goals.
Don't let aesthetics be the reason you train. I may emphasise training glutes. In fact I go on about it ALL the time with my clients 😂 But it's because I myself have experienced unlocking the key to all movements. The hips are the most powerful muscle in the body. Having healthy fully functioning hips prevents a lot of common issues such as lower back pain. Knowing how to use my hips is the reason why I can shift a lot of weight for someone my size. Many just don't know how to unleash this power despite being active/have trained for years at the gym.
Train smart everyone!!!