Stephan du Toit Nutrition

Glute training - part 2!

Guys I cringe making content - I’d much rather just put incredible people on stage instead of making one more boring thing you don’t care to see 🤣🤣🤣

If you find these helpful please let me know - I had quite a few DM questions on the previous one about glute training intensity and how failure feels

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Featuring many of my amazing athletes working hard on those 🍑’s

Thanks to and who put my girls to work in some of their sessions

Thanks who made the reel for me 🫶

GLUTES (Part 1)

If you’ve been training ‘the biggest muscle in your body’ hard for a while, and you’re seeing very little results, it could be one of a few things you need to rectify.

This week we will address INTENSITY

As one if the most powerful and biggest muscles in our bodies, training it “half ass” is simply not going to get you any type of improvement.

You should bring that muscle close to failure >>> You know when it gets all shaky and you feel like you’re going to completely embarrass yourself when you’re at the bottom of a rep and you can’t get up? That’s where you will need to go, quite often, to signal growth in the area.

It’s not the feeling of the ‘burn’ that you’re looking for, that’s simply waste product build up from high repetitions when the pH inside the muscle changes - the ‘burn’ is not a very good correlation for growing a muscle. You know marathon runners will feel that “burn” a lot, and not grow round big muscles.

You are MUCH stronger than you think - so, you should train the strongest muscle in your body as if you mean to challenge it!

If I look at a training log of a client who progresses monthly and we can ‘see’ her muscles growing, it often looks like this

Set1: 60kg x10
Set2: 65kg x8
Set3: 65kg x7

She kept trying to hit that 10, but her muscle said: “no ways” and she failed - she is providing that muscle enough motivation and stimulus to get bigger (more toned / more dense)

If I look at client logs who don’t progress well, their training looks like this (for months)

Set1: 30kg x10
Set2: 30kg x10
Set3: 30kg x10

The human body is very efficient and it LOVES homeostasis (remaining the same) if you’re not giving it reason to change- it will stay as it is

Do you have questions about intensity and lifting heavy?

** Next week we will continue the glute conversation with some more examples of my clients who train like they mean it

One of the learnings I apply from my previous ‘life’ as a Creative Director is an almost obsessive attention to detail.

When you want to win awards in film, radio or design, you are competing with the best of the best to be recognised at awards shows like Cannes or the Oscars.

In my time as a trainer and nutritionist, I’ve seen so many people give so much to win, and then they throw it away with poor accuracy of ex*****on in the last ‘lap’.

Recently in a BTSTV seminar presented by Olympia Judge, Becky Clawson, she affirmed how many incredible athletes left their procard to be picked up by another competitor just because they couldn’t present their package in its most desirable state.

I’ve had a handful of clients weeks out of a show, still not knowing how much salt they add to their daily meals, or what their fluid intake is. Some swap potassium rich foods in their prescribed diet for something else, and when they don’t peak as they expected, they are shocked.

Precision is going to give you an edge that others do not have. Spent the extra time on making your stage presentation as close to perfect as you can, plan ahead for your meals, read your plans carefully.

Did you know golden era icon, Tom Platz admitted that he practiced his stage smile weeks ahead of his shows to make sure he could do it for the full duration on stage? That kind of attention to detail creates legacy, just like Oscar winning films or great compositions do.

The best of the best are masters of their craft