Tip 1. Remember, your body doesn’t want to change. It must be forced. That means adding weight to your lifts and increasing training volume are essential if you want to change your physique. At the basic level, nothing else matters in the gym.
Don’t be the girl who falls in love with the hottest gadget, newest method or sexiest exercise. At the end of the day, track and improve your training over time. Getting comfortable being uncomfortable is imperative for long-term progress.
Tip 2. Now this might be a strange one coming from me but you might want to rethink training like a figure competitior.
I’m not saying most, but I am suggesting many of these girls look the way they do not because of the way they train, but because their will to look good exceeds their need to enjoy life.
They’re great at following diets that are closer to starvation than nutrition (despite the many claims to be on x thousand calories a day). They often resort to drugs (for fat loss or muscle growth) and endanger their long-term health. You know this — let’s be honest here and acknowledge that drug use is rife in our sport.
The solution? Train for performance! Your body will come.
Tip 3. Please learn to activate your glutes. Research actually shows that during a squat, the typical activation in the quads is 70% and only 20% in the glutes. So rather than looking to the squat and deadlift, a better solution might be to incorporate an exercise like hip thrusts, which research shows activates the glutes far more (about double) than the squat.
Chances are you will end up with better lockout strength when deadlifting, more stability when benching and more strength getting out the hole in the squat.
The glutes are the most important muscle for total athleticism. They’re responsible for hip extension, hip external rotation, hip abduction and posterior pelvic tilt. Strong glutes are necessary for sprinting, jumping, climbing, throwing, striking, turning, lateral cuts, squatting, lunging, bending – basically all athletic movement. So work and activate them girlies!!