ZARA BROOKER

+ 10kg and 4 years later

Here are 5 things I’ve done that got me here:

1. Progressive overload
Track your lifts and aim to gradually increase your weight/reps over time. I also like pushing my working sets close to failure so I know I’m actually challenging the muscle. If you can easily do 10-12 reps the weight is too light.

- 2. Get your training volume right
Aim for around 10–20 working sets per muscle group per week. More isn’t always better, you want enough volume to stimulate growth while still being able to recover. This also means only “counting” your challenging working sets. For example, if I do 4 sets of hip thrusts but only 2 are challenging, I’d only count those 2 sets. The other 2 are essentially warm-up sets.

3. Stick to the same program + movement patterns
I’ve been training the same movement patterns and pretty much the same leg days for the past 4 years. You don’t need to constantly change your exercises to grow. Keeping movements consistent allows you to actually track your progress and get stronger over time.

Here’s how I structure my glute days
- Shortened position: Hip thrusts/ KAS glute bridges
- Lengthened position: A hinge like RDLs or Good mornings
- Unilateral movement: Static lunge, Step-ups, Bulgarian split squats, Deficit reverse lunges
- 1–2 isolation exercises: Cable kickbacks, Hyperextensions or Abductions

4. Eat enough to grow
I saw the most muscle growth when I was consistently eating anywhere from 2,600–3,200 calories and was actually in a calorie surplus. You need to give your body enough energy to build and recover.

5. Prioritise protein + recovery
Get enough protein, prioritise your sleep, take rest days and listen to your body. Training is the stimulus, but recovery is where your body actually adapts.

Muscle growth takes YEARS of consistency. You don’t need a new workout every week. You need a good program, enough food, progressive overload and patience🤎