by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author: The Truth about Six-Pack Abs
This is one of my biggest pet
peeves in the fitness industry... So many men and women "think" they
need to work out drastically different from one another.
For example, many women think they
need to do 20 or 30 reps per set of every exercise with little pink 3 or
5 lb barbie weights, because if they actually lift heavier weights,
they falsely believe they will "bulk up".
Also, many men think they need to do 1-rep maxes to build muscle...
this is simply not true... overall training volume and a caloric
surplus builds more muscle than does 1-rep maxes... although I'm not
saying there isn't a time and place for 1-rep maxes.
One of my biggest frustrations over
the years when I was training lots of females and I would show them the
workout I wanted to take them through... they would say something
like...
"I don't want to do those exercises. That looks like a man's workout!"
And they would go back to their
little pink 5 lb dumbbells and endless cardio routines and keep getting
NO RESULTS at all for months or years.
However, the females I trained that
were open-minded enough to trust me that if they used heavier weights
they would not "bulk up" (as long as their caloric intake was in the
correct range), always got tremendous results.
As a matter of fact, some of the
leanest females I've trained over the years were the ones that actually
trained with the heaviest weights. I had a few female athletes that
could deadlift 175 lbs and they were VERY lean, and NOT overly-muscular.
In fact, they had very feminine, but lean bodies.
They lifted HEAVY weights in relation to their size and they NEVER bulked up.
Another example is that almost every female I ever trained thought
they couldn't use more than 5 or 8 lb dumbbells for an overhead
dumbbell press or a dumbbell chest press. However, when they were
open-minded enough to actually try to train their body under more resistance
(and thereby create a REAL stimulis for change), most women were almost
always able to press 20 or 30 lb dumbbells instead of the 5's or 8's
they were previously using.
So my rant in this article is for
us all to please stop with the insanity of thinking that we all need to
train so radically different whether we're a man or a woman, but rather
realize that we are all HUMAN BEINGS.
I don't care if you're a man or a
woman... the laws of exercise physiology will always show that the best
exercises are the best exercises despite gender.... variations of
squats, lunges, deadlifts, step-ups, presses, and rows are always some
of the best exercises for humans, regardless of gender.
And this applies whether your goal is fat loss or muscle building!
Yes, even if your goal is just fat
loss and not muscle building, you still need to train your body under
progressively heavier resistance (relative to your current strength) to
stimulate your body to actually need to change over time.
*Note - when I say "heavy training", I mean heavy resistance in relation to your individual strength levell
For example, a heavy resistance in a particular exercise such as a
deadlift or squat may be 300 lbs for one person, and only 70 lbs for
another person. All that matters is if the weight that you use is
challenging for you to trigger your body to change and adapt to that
stimulus.
Now I will concede that I use
slightly different styles of training whether the goal is fat loss or
muscle building (notice I said different "styles", not
necessarily different exercises), but the bigger factor is actually your
caloric balance...
...Creating a caloric deficit for
fat loss or creating a caloric surplus for muscle gain, while still
training intensely for either goal.
So I say let's all stop training
like men or training like women, and let's all start training like human
beings in order to get RESULTS!
If you haven't already done so, you can gain access to my extremely effective training program for HUMANS at this page:
The Truth about Six Pack Abs Trial
And you will see why over 263,000 HUMANS, both men and women, have gotten tremendous results by following this program.
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Wednesday 13 August 2014
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