Women should not train like men.
Yep, you read that right. I’m about to refute the popular advice often given to you ladies. I don’t believe that “women should train like men,” and you’ll agree in just a moment.
Before I convert you to my way of thinking (evil laugh), let’s go over the basics behind my reasoning.
Why shouldn’t women train like men?
Simple, it’s because most men don’t train like men!
Not sure what I mean? The next time you’re at the gym, just watch how the guys there train. If you go on a Monday, you’ll see every one of them lined up to use the bench press. After they do 27 sets for chest, they move on to the “guns,” doing 18 different bicep exercises to work each head separately and build a “nice peak.”
Want another example? How many men do you see performing squats, deadlifts, lunges, split squats, or any other leg exercise? Few, if any. And when you do, they’re more than likely doing quarter squats with atrocious form.
You’ll most often see men on the leg press, and that’s if they train their legs at all! Then, while they’re on there, they’ll put every plate on the damn machine and lower it all of seven inches while grunting and screaming at the top of their lungs.
Need yet another example? Well, there’s also the fact that many of them rarely train their backs. They may do the occasional set of pull-downs or a cable row here and there, but that’s about it.
While ignoring major body parts may seem like a good idea to these guys, doing so doesn’t go unpunished. Developing strength and muscle unevenly manifests itself in shoulder problems, poor posture, and a weak ass posterior chain (pun intended).
Knowing those facts, why in the hell should a woman train like a man?
Train Like an Athlete
If you train like an athlete, instead, you’ll accomplish your goals at a much faster rate than if you hit the gym with a half-ass plan or no plan at all.
Think about it: Why do athletes train? They train to improve their performance in a sport. They train to get stronger, faster, jump higher, hit harder, and to be the best they can be.
Usually getting lean and sexy is a side effect of smart training. More often than not, athletes are not training to look sexy in a swimsuit (unless, of course, you’re a figure competitor); that just happens as a result of their training.
Take a lesson from athletes and start focusing on any of the following, instead:
• Lift more weight
• Do more reps with the same weight
• Do an additional set
• Decrease your rest periods
• Do more work in the same amount of time
• Jump higher
• Run faster
From this point forward, whenever you go to the gym, make it a point to continuously improve upon your previous performance. Better yet, have a set goal in mind. I personally prefer training for strength, but I have a slight addiction to lifting heavy weight, so I’m obviously biased.
Training with this new focus has several benefits. First and foremost, you’ll be more motivated because you’ll be driven by a positive goal. Training for fat loss is actually a negative motivator because you’re basically saying that you aren’t happy with yourself and the way you look. Training for performance is a healthier mindset.
Secondly, if you train for performance, you’ll be more likely to use a smart training program and fix your weak links. Think about it, if you want to improve your deadlift, you’ll be forced to discover your weaknesses (tissue quality, mobility, weak muscles, etc) and correct them so you can continue to make progress.
And finally, it’s a lot more fun! Who wants to go to the gym and stress about burning calories and fat? I sure as hell don’t want to do that.
All the women who train with me train for performance. The results have been amazing, and the training has been much more enjoyable – so they stick with it consistently!
Training Like a Woman: The Staple
Now that you’re no longer training like a man, your workouts will consist of movements you’d never see that skinny guy flexing his 12-inch bicep in the mirror do. Let’s take a look at some of the best exercise choices you can make:
• Overhead presses
Every exercise listed has numerous variations that you can experiment with, but even if you did nothing but the basic movements, you’d still build a stronger, leaner, and healthier physique than most people can even dream of!