Download Epub Format ↠´ The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess PDF by ¶ Lou Schuler

Download Epub Format ↠´ The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess PDF by ¶ Lou Schuler Why Should A Woman Lift Like A Man If Youve Ever Watched A Man Working Out In A Gym, You Can Be Forgiven For Not Immediately Recognizing The Bountiful Lessons He Has To Offer Instead, If You Observed Anything, It Was Probably One Orof These Poor Form Overly Optimistic Weight Selection, Resulting In Even Poorer Form Odd, Guttural Noises, Usually Uttered While Lifting Too Much Weight With Poor Form A Sudden Inability To Lift Those Weights After 8 To 12 Repetitions Done With Good Or Bad Form , Resulting In A Pile Of Iron On The Floor And An Empty Slot On The Rack Where Those Weights Belong A Curious Attraction To The Bench Press, Which Not Only Results In All Of The Aforementioned Problems, But Also Is Performed With A Dedication And Zeal That Leave No Time For Exercises Designed To Work The Muscles He Cant See In A Mirror An Evencurious Lack Of Awareness That Other People Can See The Muscles That Dont Show Up In His Mirror So What In The World Can You Learn From The Average Meathead In Your Local Health Club A Lot I Wont Pretend That Men Do Anything Better Than Women In The Weight Room But I Think They Understand A Few Concepts That Women Tend To Ignore.
These Are By Far The Most Important Of All The New Rules Ill List In This Book.
NEW RULE 1 The Purpose Of Lifting Weights Is To Build MuscleWeight Training Advice For Women Revolves Around What I Call The Three Dirty Words Toning, Shaping, And Sculpting Tone, Short For Tonus, Has A Specific Meaning In Exercise Science Its The Firmness Of Any Given Muscle When You Arent Deliberately Flexing It Tonus Improves When You Train With Weights, But Its Not Anything You Can See.
The Way Toning Is Used In books And Magazines Catering To Women, And Then By Women Themselves, It Means Make Your Muscles Look Better Without Making Them Bigger The Idea Is That There Are Specific Types Of Workoutsusually Involving Lots Of Repetitions With Light Weightsthat Will Help You Achieve This.
But Thats Not A Realistic Or Healthy Way To Look At Your Muscles If The Weights Are Unchallenging, Your Muscles Wont Grow If Your Muscles Dont Grow, They Wont Look Any Better Than They Do Now, Even If You Could Somehow Strip Off Whatever Fat Sits On Top Of Them.
This Is Such An Important Point That Ill Repeat ItWith Or Without Excess Fat, Your Body Simply Will Not Look Healthy And Fit Without Well Trained Muscle Tissue Shaping Offers A Different But Equally Unlikely Promise Muscles Cant Be Shaped Their Shape Is Determined By Your Genetics You Can Make Them Bigger Or Smaller, And If Youre A Talented And Dedicated Bodybuilder You Can Change Their Size In Proportion To The Size Of Nearby Muscles In Other Words, You Can Certainly Reshape Your Body By Making Some Things Bigger And Other Things Smaller But You Cant Change The Shape Of Individual Muscles.
Sculpting Is The Most Meaningful Of The Three Words It Implies A Combination Of Muscle Growth And Fat Loss That Leaves The Lifters Physique Lookingwell, Sculpted But You Cant Sculpt Muscles You Havent Yet Built.
NEW RULE 2 Muscle Is Hard To BuildWhen I Started Lifting Weights, Back When I Was A Ridiculously Weak And Scrawny Thirteen Year Old Boy Who Dreaded The Humiliation Of Removing His Shirt At The Local Swimming Pool, I Dreamed Of Having Muscles Roughly The Size Of The Muscles I Have Now If You Had Told Me Id Someday Be A Fairly Solid 185 Pounder, Thanks To The Weights, I Wouldve Said, Im In But If Youd Added The Caveat That It Would Takethan Three Decades To Reach That Size, I Mightve Had Some Reservations.
Ive Never Once Walked Into The Gym Thinking, Today Im Going To Try To Not Get Too Big For Most Guys, When Were Talking About Muscles, Theres No Such Thing As Too Big Those Of Us Who Train Drug Free Celebrate Each Pound Of Muscle We Add, And Every Millimeter Of Upper Arm Girth Some Guys Even Obsess Over The Circumference Of Their Necks Why Because We Know That Its Really Hard To Put On Muscle Size, It Never Happens By Accident, And Every Bit Of It Is A Sign Of Success Against All Odds And Thats With All The Hormonal Advantages That Nature Gives To Men.
Meanwhile, Women, Naturally Deprived Of The Amounts Of Testosterone That Would Make Muscle Building Astraightforward Pursuit, Worry Endlessly About Adding So Much Muscle That Theyll Turn Into The Type Of Shemale You Rarely Encounter Outside The Howard Stern Show.
So This Brings Me To The Fourth Dirty Word Bulky As In, I Dont Want To Get Too Bulky.
Ill Say This As Simply As I CanUnless Youre An Extreme Genetic Outlier, You Cant Get Too Bulky Your Body Wont Allow It If You Put On 10 Pounds Of Muscle In Alwyns Six Month Program, Youll Be At The Top Of The Class And If You Dont Take Off At Least 10 Pounds Of Fat With The Combination Of Alwyns Workouts And Cassandras Nutrition Plans, Ill Be Surprised The Most Likely Outcome, Assuming Youre Willing To Work Hard, Is That Youll Come Away With A Small Net Loss In Body Weight, But A Dramatic Difference In The Way Your Body Looks In The Mirror And The Way Your Clothes Fit Your Tops Should Be A Little Tighter, Especially In The Shoulders, And Your Trousers A Bit Roomier, Particularly Around The Waist.
What You Dont Have To Worry About Is Getting Too Big Ive Been Lifting Weights Longer Than Many Of You Have Been Alive, And Im Still Waiting For That Moment When I Look In The Mirror And Say, Damn It, Im Just Too Big NEW RULE 3 Results Come From Hard Work This Is A Somewhat Redundant Rule, Given That I Mentioned Hard Work In The Previous One But Heres Something Ive Observed Over My Many Years Of Hanging Around In Gyms A Woman Whos Willing To Work Like A Galley Slave In Spinning Class, Twist Herself Into Gordian Knots In The Yoga Studio, And Build Enough Core Strength With Pilates To Prop Up A Skyscraper Will Walk Into The Weight Room, Pick Up The Pastelcolored Barbie Weights, And Do The Exact Opposite Of What Will Give Her The Results She Wants.
Ill Tell A Story That Illustrates What I Mean As I Was Writing This Chapter, I Observed A Woman At My Gym Doing Two Exercises In Combination The First Was Triceps Kickbacks, A Simple And Useless Exercise In Which You Lean Over A Bench, Hold Your Upper Arm Parallel To The Floor, And Straighten Your Elbow While Holding A Very Light Weight The Second Was One Arm Rows, In Which You Lean Over A Bench With Your Upper Arm Perpendicular To The Floor, And Row The Weight Up To The Side Of Your Abdomen.
A Rowing Exercise Involves Farmuscles, Including The Lats And Trapezius, The Big, Strong Muscles Of The Upper Back Plus, Since Its A Multijoint Exercise, The Muscles That Bend The Elbow, Such As The Biceps, Are Also Involved And In Addition To All That, The Leverage On A One Arm Row Is Perfect For Lifting Relatively Heavy Weightsyou Have One Foot On The Floor, And The Opposite Knee And Hand Braced On The Bench Theres No Stress On Your Lower Back, And Its Not Unusual To See Serious Bodybuilders Doing This Exercise With A Dumbbell Weighing 100 Pounds Or.
The Kickback, Meanwhile, Is An Awkward Exercise, With Relatively Poor Leverage The Only Movement Is At The Elbow Joint, Which Is Not Designed To Move Heavy Weights At That Angle Even A Beginner Would Probably Be Able To Use Three Or Four Times As Much Weight On A Row Versus A Kickback.
This Woman Was Using 6 Pound Dumbbells For The Kickbacksand 7 Pound Weights For The Rows.
I Asked A Trainer At The Gym If Hed Seen What Id Just Seen He Shook His Head Sadly, And Said That The Toughest Part Of His Job Was Getting Women To Use Weights Heavy Enough To Make Their Time In The Gym Worthwhile.
So Even If A Woman Understands The First Two Rules In This Chapterthat The Object Of Lifting Is To Build Muscle, And That Muscle Is Hard To Buildthe Idea That She Truly Needs To Challenge Herself In The Weight Room May Not Get Through.
NEW RULE 4 Hard Work Includes Lifting Heavier Weights Its Not Enough To Progress From Lifting The Barbie Bells Fifteen Times To Lifting Them Twenty Times It May Be An Accomplishmentthat Is, The Result Of Purposeful And Exhausting Workbut Its Not Going To Make Muscles Bigger.
Muscles Grow For A Variety Of Reasons, But The Main One Is Strength If You Force Them To Get Stronger, They Will Get Bigger If You Start Lifting 100 Pounds Five Times, But Train Your Body To Lift 150 Pounds Five Times, Youre Going To End Up With Bigger Muscles But If You Start Off Lifting 50 Pounds Ten Times, And Progress To Lifting The Same 50 Pounds Fifteen Times, All Youve Done Is Increase The Endurance Of The Muscles, Which By Itself Will Not Make Them Bigger.
NEW RULE 5 From Time To Time, You Have To Break Some Of The Old RulesYoull Rarely See A Woman Lifting Weights With Bad Form In A Gym And Youll Almost Always See At Least One Man Slinging Iron Around With Technique So Miserably Wrong You Want To Dial 9 And 1 On Your Cell Phone Just To Save Time When The Inevitable Spine Buckling Accident Occurs.
In Between The Extremes, Youll See Lots Of Guys Pushing Themselves Out To The Edge Of Acceptable Form To Get An Extra Repetition In Their Final Set Of An Exercise, Or To Hit A New Personal Record On A Lift If Nothing Else, Youll Probably See Guys Lift At A Variety Of Speeds, Perhaps Shifting Into A Faster Gear Near The End Of A Set To Help Them Completerepetitions Theexperienced A Male Lifter Is, Thehe Learns To Trust His Own Body And His Own Instincts Alas, Inexperienced Lifters Often Feel The Same Way, Even If Their Instincts Havent Yet Earned That Trust But Youll Rarely See A Woman Deviate From The Textbook Description Of The Exercise And When It Comes To The Tempo Of Her Lifts, She Performs Them Like Clockwork, Even If It Means She Has To Use Unchallenging Weights To Make Such Precision Possible Id Never Advocate Lifting With Bad Form But Theresto Strength Training Than Coloring Inside The Lines.
Part Of The Problem Is Fear When Women Are Introduced To The Weight Room, Theyre Taught That Theres Only One Way To Perform Each Exercise, And That Small Adjustments To Accommodate Individual Biomechanics Will Put Her In The ER If Anybody Tries To Instill Such Fear In A Man, The Sound Magically Stops Before It Reaches His Eardrums.
To Make Things Worse, Women Are Sometimes Presented With Cautions That Have Little Basis In The Real World, Creating Fear Of Injury When The Actual Risk Is Nonexistent.
For Example, In The Book Body For Life For Women, The Author Offers This Instruction For A Simple Shoulder Press Press The Weights Up Until Your Arms Are Almost Straight With Your Elbows Just Short Of Locked Since The Author Is Pamela Peeke, M.
, And Not Some Garden Variety Personal Trainer Or Celebrity Who Decided To Expand Her Investment Portfolio By Writing A Workout Book, Youd Assume The Antielbow Straightening Precaution Has A Basis In Science That Is, Straightening Your Arms At The Elbow Joints Must Be Bad For You.
Its Not.
In All My Years Of Writing About Strength Training, And In All My Months Of Studying For My Credentials As A Trainer, Ive Never Come Across Any Suggestion Of Injury Risk From This Simple Movement More To The Point, Elbows Are Supposed To Lock Its Called Straightening Your Arms The Triceps Muscles Are Designed To Straighten Your Elbows Until They Reach That Locked Position If You Dont Lock, You Dont Work Your Triceps Through Their Full Range Of Motion, Which Means You Dont Get The Full Benefits Of The Elbow Straightening Exercise Youre Performing.
My Issue Here Isnt With The Idea That People Should Exercise With Caution, And Im Not Arguing Forreckless Abandon In The Weight Room.
What I Am Saying Is That Your Body Has Natural Movement Patterns, Which Support A Range Of Variations Maybe All Strength Training Precautions Can Be Reduced To These Two Sentences If Its What Your Body Was Designed To Do, Its Probably Not Bad Form And If The Exercise Requires You To Do Something Unnatural, You Should Think Twice Before Doing It How To Feel Like A Natural WomanI Realize That The Word Natural Isnt Always Helpful In Early Twenty First Century America, Where Humans Spend Much Of The Day Sitting At Desks Or Driving Cars, Two Actions That No One Would Argue Our Bodies Evolved To Perform To Me, A Natural Position Or Movement Is One You Would Assume Or Perform In An Athletic Activity.
Picture Yourself Playing Volleyball, Getting Ready To Return The Other Teams Serve Your Feet Are Parallel To Each Other, Perhaps Shoulder Width Apart, With Toes Pointed Forward Your Knees Are Bent Slightly Youd Never Play Any Sport With Stiff Knees Youd Be Virtually Immobile Your Lower Back Is Arched Slightly Your Shoulders Are Square, And Your Midsections Tight Thats What A Human Body Looks Like When Its Ready For Physical Action, Whether That Action Is A Game, A Hunt, Or A Wrestling Match.
Now Picture A Typical Woman Standing At The Cable Station In A Typical Gym, Getting Ready To Perform Triceps Extensions In Case Youre New To Lifting, The Extension Is An Elbow Straightening Exercise, Usually Done With A Straight Bar Attached To The Cable Her Feet Are Together, Her Knees Are Locked, Her Lower Back Is Flat, And Her Shoulders Are Hunched Up Toward Her Ears In Other Words, Shes In The Opposite Of An Athletic Position, Despite The Fact Shes About To Do An Exercise That, In Theory, Will Make Her Bodyathletic.
NEW RULE 6 No Workout Will Make You TallerWorkout Advice For Women Is Riddled With Allusions To Making Muscles Longer I Started Noticing It A Few Years Ago At The Front End Of The Pilates Craze In Fact, I Was On A Panel At A Conference With An Editor From A Womens Magazine Who, In Discussing Fitness Trends, Said That Women Didnt Want To Build Bulky Muscles Instead, They Wanted Long, Lean Muscles, Like A Dancers, And They Could Get These Muscles From Pilates.
I Started Laughing Not My Most Gracious Moment, I Admit , And Wondered If I Should Start Telling My Readers At Mens Health That Our Workouts Could Make Them Taller The Poor Woman Looked Stunned I Dont Think It Had Occurred To Her That Her Pro Pilates Sentiments Were Nothingthan Propaganda.
The Reality Is This Muscles, As Aforementioned, Have A Genetically Predetermined Shape If You Train And Feed A Muscle So That It Grows, You Cant Choose Whether The Muscle Becomes Bulky Or Long And Lean, Like A Dancers, Anythan You Can Choose Your Own Height I Wont Claim Men Are Inherently Reality BasedIve Gotten E Mails Fromthan One Guy Asking How He Can Get Ripped Abs, Like Brad Pitt My Answer For Starters, Youll Need His Parents But Ive Never Had Anyone Ask Me How He Can Make His Muscles Longer It Just Doesnt Occur To Guys To Think Of Their Bodies As Being That Malleable.
That Said, I Think Both Genders Fall For The Entirely Fallacious Notion That By Doing A Particular Persons Workout, They Can Have A Physique Like That Person Anyone In The Business Of Publishing Bodybuilding Magazines Will Tell You That The Surest Way To Sellcopies Than Usual Is To Slap A Black And White Picture Of Arnold Schwarzenegger On The Cover, And Promise Schwarzeneggerian Results With The Workout Routine Inside For Some Reason, It Never Occurs To Anyone That Arnold Was The Only Guy In The History Of Bodybuilding Who Ever Looked Like Arnold Logically, That Suggests A Oneof A Kind Quirk In Schwarzeneggers Genetic Code, Something That Allowed Him To Achieve Unique Physical Proportions That Were Simply Unattainable By Anyone Else Same Goes For Whichever Model Or Actress Is On The Cover Of Shape Or Fitness Or Self This Month You Can Use Their Exclusive Stay Slim Workout Secrets From Now Till Doomsday, But Theres Not A Chance In A Million Youll Emerge With A Belly, Shank, Or Rump Like That Celebrity Unless Your Genetics Allow It.
Another Idea Id Like To Dispel, While Im At It Lets Say You Accept The Impossibility Of Developing A Celebritys Proportions Without Being A Clone Of That Celebrity Chances Are, You Still Believe That You Can Achieve A Type Of Physique If You Train Like People Who Have That Type Magazines Feed This Notion, Rarely Stated In So Many Words, By Showing Tall, Lean Models Doing Workouts That Promise Readers A Long, Lean Physique.
Of Course, This Makes Perfect Sense From The Magazines Point Of View They Arent Going To Sell Many Copies If They Show Short, Chunky Women In Their Workout Features But You Have To Understand That The Models Doing The Workouts Are Just That They Were Cast By The Photo Editors Specifically Because They Already Have What The Feature Promises If The Exercises In The Feature Are Unique, You Can Bet The Model Is Doing Them For The First Time She Had That Body When She Walked In The Door Of The Photo Studio, And Shell Still Have It When She Walks Out Thats Why Shes A Model An Obvious Point Okay But Raise Your Hand If You Believe That Running Will Make You Look Like A Runner If Your Hand Isnt In The Air, Youre Probably Not Being Honest With Yourself Dont You Believe That Running Makes You Lose Weight, And That Successful Runners Are Skinny Because They Run Isnt That Why You, Or People You Know, Turn To Endurance Exercise As The First Step In A Weight Loss Program Im Not Going To Tackle The Myths And Realities Of Long Distance Locomotion Until Chapter 3, And I Wont For A Second Argue That Women Aresusceptible To The Seductive Strains Of Build A Dancers Body Than Men Are To The Testosterone Soaked Dream Of Build Arms Like Arnolds But If We Dont Start This Relationship With A Firm Grasp Of The Reality Of Our Undertaking, Its Just Not Going To Work And If It Doesnt Work, Youll Go Right Back To Toning, Shaping, And Sculpting, Not To Mention Living In Fear Of Being Bulky Even Worse, If Things Really Go Bad, I May Have To Go Back To Writing Articles About Brad Pitts Abs Nobody Wants That.
Lou Schuler Has Finally Written A Training Book For Me, And For All Women His Expert Advice, No Nonsense Plans, And Sense Of Humor Are Reassuring, Motivating, And Entertaining I M Starting The Program Tomorrow Susan Kleiner, Ph.
, Author Of Power Eating And The Good Mood Diet The Workouts In This Book Are Unique, Challenging, And Extremely Effectivebe Prepared To Get Into The Best Shape Of Your Life Valerie Waters, Celebrity Trainer