FEMALES AND WEIGHT TRAINING 🏋️♀️
90 percent of the time women should train as men do
There are however a few fundamental differences to take into account to optimise your training.
Unfortunately as some female fitness plans will tell you, those 1-2kg DBS won’t cut it, focus on a weight that provides enough stimulus for real changes in body composition. .
Compound lifts should be at the centre of your training, squats, dead’s, lunges, pulls and presses. There is obviously times where isolations are appropriate, but hundreds of glute kickbacks and clams will not change your body like a squat/deadlift will.
SHORTER REST/LESS REST
Women generally should rest less than men. Carrying less muscle mass and relatively less strength will mean the nervous & muscular system will not be as fatigued, therefore shorter rest periods should be used, with the bonus of not sacrificing any muscle tissue or training load. .
CONCENTRATE ON BUILDING MUSCLE & DROPPING FAT, ‘TONING’ A MUSCLE DOESN’T EXIST !
You can’t tone a muscle simples. Build some muscle, drop some fat and look leaner and healthier. .
BUILD MUSCLE, MORE MUSCLE = MORE CALORIES BURNED, ELEVATED METABOLIC RATE, YOU’LL LOOK LEANER AND HEALTHIER!
Following from the previous point, building muscle does not mean you’ll wake up one day and give Phil heath a run for his money, women have around 10-20x less testosterone than men so hormones simply aren’t conducive to building huge amounts of muscle mass. .
Weight training is a fantastic tool for changing body composition so don’t be afraid to lift some weight!
#womenwholift #weightraining #youcanttoneamuscle #liftbig #strength #strengthtraining #starksfitness #gainz #transformation #bodycomposition #bristol #bristolpt #bristol247 #bristolharbourside #coach #personaltrainer #milleniumsquare
Technique day was an actual technique day today as opposed to last week lol. Smooth Squats was the focus today and I believe I did just that. Really felt the fatigue today as it was hard to tension and keep that tension throughout the set but i got it done and now I get to rest until Monday for my new mesocyclone. Also a new weigh in today at 204.2, still getting stronger as I’m cutting:) @theswolefessor
Happyyyyyy Friday Y'all! I just booked my flights to Aucks to go hang at the @aotearoastrong
She Is Strong comp next month. Which means I also get to hang with one of my favs @its.me.courtp
😍❤ life is good.
One more day till the weekend! Today I'll be doing Back and Shoulders. Video is of one set of 3 x 8 Rack Pulls @405
Today's session is:
Close Grip Seated Rows
Cable Side Laterals (behind back)
Seated Bent Over Rear Delts
DB Side Laterals (one arm at a time)
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Keep grinding well beyond the point you want to quit.
It’s the only way forward.
My maintenance load for Deadlift strength hasn’t felt this good in almost 3 months.
My last attempt had me feeling like the bar might break me in half.
One week of 90% clean eating and feeding myself appropriately, coupled with being back into a normal routine has me moving forward again.
Don’t be afraid to ride out the storm. No one ever got to the top of the mountain and said, “well this sucks.”
Stop being lazy. You are NOT that busy. Period. End of story. Get that shit out of your head. There is a theme on social media and just in general that has everyone boasting about how busy they are (in a fucking 9-5) and how strapped for time they are. So much so that they can't possibly work out or prep food. But yet there is this funny coincidence with all these people who are “so busy” that they can tell me every bullshit show that's out, who said what on social media minute-to-minute, and how many drinks they pound each weekend. All that seems like lots of TIME... time spent on bullshit. Stop kidding yourself, we all have the time. Look, if you want to watch trash TV, eat and drink whatever, then do you. That’s awesome, enjoy the hell out of that, and OWN it. BUT do not come out and bitch about 1. not having time, and 2. not making any progress and blaming diet, training, the seasons or anything else but yourself. Let this sink in: you either want to or you do not want to. That’s fucking it. End rant.
Deep breath, and GO 💪
No recent exciting lifts. Going to start programming deadlifting and squatting next week. So far it’s been nothing but bro movements and circuit training which I don’t mind but miss the big lifts 😩 #dontneglectrecovery #stretch #foamroll #lift #liftbig
Confidence is coming back in the squat. Hopefully I’ll be able to compete sooner than expected!