Women Should Train Differently Then Men
Danielle721007
Posts: 41 Member
Hello All, so I am a huge YouTube junkie and I just watched a video from Sixpackshortcuts and Andrea Albright (both who are awesome!) which talked about how women should specifically strength train the lower half of their body ... glutes, hamstrings, quads and calves more so than upper body. The concept is building these muscles will eliminate fat from all over the body. Which I LOVE to lift weights and I am going to give this a try ... I just wanted to see what everyone thought about this ?
Their suggestion for a workout plan was like this:
Day 1 - Glutes
Day 2 - Hamstrings / Core
Day 3 - Upper Body (all muscles)
Day 4 - Quads / Core
Day 5 - Glutes
Now, they structured this to give women a fit toned sleek look with curves... so what do you all think ?
Reminder: Women, you won't get bulky lifting weights unless you take steroids and that's your goal. We simply don't create enough Testosterone to enhance our muscles the size of men's unless you take some type of muscle enhancer ...
Just though I'd clear that up
Their suggestion for a workout plan was like this:
Day 1 - Glutes
Day 2 - Hamstrings / Core
Day 3 - Upper Body (all muscles)
Day 4 - Quads / Core
Day 5 - Glutes
Now, they structured this to give women a fit toned sleek look with curves... so what do you all think ?
Reminder: Women, you won't get bulky lifting weights unless you take steroids and that's your goal. We simply don't create enough Testosterone to enhance our muscles the size of men's unless you take some type of muscle enhancer ...
Just though I'd clear that up
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Replies
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So the video people don't think that men wish to eliminate fat from all over their bodies? Or do they suggest that fat elimination functions differently from women to men?
Why do they believe women want to be weak in their upper bodies?0 -
hmm. i think women should train any way they want, for whatever their goal is. I train exactly the same as the men on my powerlifting team, except less weight. If fat loss is your goal, that happens in the kitchen not in the gym. Thats just my two cents.0
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and props to the girls who squat. you gotta love a video that promotes two days of glutes.0
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Honestly, I'm not seeing the logic on how that could be better than say a 4 day full body plan.0
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Maybe they are suggesting in a round about way that some men need to squat more 0
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Seems unbalanced to me esp if you are just starting out.
I'd just do a solid 3 days a week full body workout myself.0 -
Well, I wouldn't want to only do upper body once a week but if that floats your boat, by all means go ahead.
From a few things I've read, women are able to recover more quickly and can train more frequently than men. Also, lower body can respond better to more frequent training and higher reps (can't remember off the top of my head if that is women-specific or not but I *think* I got that from Strong Curves.) Bret Contreras suggests doing his full body programs 3x/week and then doing another day of lower body once a week. He also provides a lower body only program for women who don't want to train upper body at all. Apparently the last option is somewhat popular. It's kind of a foreign concept to me because I've always found the upper body stuff easier so I tend to like it more, though lower body is becoming more enjoyable now that I've been working harder on it this year.0 -
Just one upper body day? No, thank you. My OHP is weak enough as-is; it would never get any better if I tried to cram all my upper body lifts into one day.0
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Yeah I think split routines are generally discouraged for beginning trainees. Something like what you outlined above would add muscle to very specific areas but I think you'd be better off starting out with a solid base of strength first before worrying about devoting two entire days a week to glutes.0
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So the video people don't think that men wish to eliminate fat from all over their bodies? Or do they suggest that fat elimination functions differently from women to men?
Why do they believe women want to be weak in their upper bodies?
From what I understood is that many women are afraid to lift weights because of the old "I'll get bulky" thought which we know isn't true ... so their point of focus is that women turn to Cardio more so over weights which lead to them to have loser skin than those who weight train. So I believe their point isn't to suggest that the fat elimination functions are differently for men, however, most men not all like to have a more Built upper body and of course some men like thicker muscular legs as well. While some women prefer to be slender up top and curvy towards the bottom. Note: All bodies are like engines and the more you build your bigger muscles the more fat you torch in general so men can apply this rule as well. It was just targeted more towards "why" women should build muscle in the lower half ... sorry to ramble on or if I repeated myself in any way
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Danielle721007 wrote: »The concept is building these muscles will eliminate fat from all over the body.
I missed this the first time I read it.
Any exercise you do is going to burn calories. If you burn more than you ingest, you'll lose weight, a (hopefully majority) portion of which will be fat. So, yeah, doing lower body weight training will lend a hand toward losing fat from all over but so will upper body training, yoga, walking, dancing, etc.
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hmm. i think women should train any way they want, for whatever their goal is. I train exactly the same as the men on my powerlifting team, except less weight. If fat loss is your goal, that happens in the kitchen not in the gym. Thats just my two cents.
I agree with the Kitchen aspect for sure, thanks for your feedback ! 0 -
My upper body is junk compared to lower, which is pretty gtg from squats, rowing, and incline treadmill. I mean, this was pointed out again yesterday at Home Depot when I could lift a 60lb bag of sand with my legs, but could not hold it more than five seconds with my arms.0
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juliewatkin wrote: »Maybe they are suggesting in a round about way that some men need to squat more
LOL 0 -
You saw it on a YouTube channel...
Well, Frak, it must be true!0 -
Nope, I'm doing fine my way. 0
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Iron_Feline wrote: »Seems unbalanced to me esp if you are just starting out.
I'd just do a solid 3 days a week full body workout myself.
Same here. I think it’s nonsense to eliminate strength training for half your body. Some of these “youtube gurus” drive me crazy sometimes. I find this especially amusing as my crappy upper-body strength is really frustrating. I deadlift more than my bodyweight but barely bench press half. *grumbles*
Anyway, I’m glad you discovered strength training, and I’d recommend you check out a balanced program like Starting Strength or Stronglifts instead.0 -
Looking at it logically if you take a 5 day plan...
Here is the plan you outlined.
Day 1 - Glutes
Day 2 - Hamstrings / Core
Day 3 - Upper Body (all muscles)
Day 4 - Quads / Core
Day 5 - Glutes
Now if you take a structured plan like this one for example.
http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html
Day 1 - Chest and Triceps
So you will get some core work on the bench press as well as chest and triceps.
Day 2 - Back and Traps
You will get some core work with the exercises as well as your back and traps.
Day 3 - Quads and Calves
Core work as well as quad/calves/glute work
Day 4 - Shoulders and Biceps
Day 5 - Deadlift and Hamstrings
Core work with the deadlifts as well as quad/calves/back/glute work.
So 2 days of glute work like your plan, 2 days of some quad work, 1 day of hamstring work, 3-4 days of core work and a great upper body plan to boot.
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than*0
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NO.
And let me explain why.
First off, 5 days lifting a week leaves no time for appropriate rest. You will experience fatigue and fast.
Second, as women, generally speaking, our lower is naturally significantly stronger than our upper. So you can squat a car but bench press a kleenex. If you keep that schedule, the inbalance will continue.
Third, abs and fat loss occur in the kitchen. Cardio burns fat, lifting builds muscles (which over the long term burn more fat as well).
Fourth, how practical is that inbalance? So you can squat a car, but can't carry groceries?
Lastly, IMHO that whole "men and women should train different" is hooey. I do all the same stuff in the weight room as the bros (and often out-deadlift them. they have dubbed me their squat queen. but I digress.) The only real difference is visually, because testosterone and stuff.
Suggestion? Read New Rules of Lifting. The whole series is very good, as it uses science (eep!), but explains it so almost anyone can understand. This dude makes sense. Stronglifts is also a very good program. But 5 days, no rest? Yikes. You would see fast, newbie results...then poop out, plateau, and crash from fatigue.0 -
No. Women should train like men.0
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Danielle721007 wrote: »So the video people don't think that men wish to eliminate fat from all over their bodies? Or do they suggest that fat elimination functions differently from women to men?
Why do they believe women want to be weak in their upper bodies?
From what I understood is that many women are afraid to lift weights because of the old "I'll get bulky" thought which we know isn't true ... so their point of focus is that women turn to Cardio more so over weights which lead to them to have loser skin than those who weight train. So I believe their point isn't to suggest that the fat elimination functions are differently for men, however, most men not all like to have a more Built upper body and of course some men like thicker muscular legs as well. While some women prefer to be slender up top and curvy towards the bottom. Note: All bodies are like engines and the more you build your bigger muscles the more fat you torch in general so men can apply this rule as well. It was just targeted more towards "why" women should build muscle in the lower half ... sorry to ramble on or if I repeated myself in any way
perhaps we should spend more time educating women out of the 19th century baloney instead of trying to "train" them differently.
Pick a goal.
Pick a program that leads you to that goal.
Train hard.
Achieve goal.
That's how that works- not gender specific training.0 -
I think that is a load of crap personally. Women naturally have strong quads/hams/glutes so why train them more than upper body where we are weaker.
I can easily squat 1.5x my body weight but have yet to bench my body weight (getting there 20lbs away)
train your entire body. For example yesterday was OHP day tomorrow is DL day...notice upper then lower...then BP day then squat day again...upper and lower...Wendler knows what he is talking about and these people who say women and men have to train differently need a good kick.
It's like saying women "tone" and men build muscle please....0 -
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Being a "YouTube Junkie" doesn't make any material on the internet healthy or true.0
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AHAHAHAHAHAHAHAHA, oh my.... excuse me.... bahahaha
This guy is completely full of *kitten*. He is a crock. He is the dr. oz of the youtube fitness industry.
It's a shame since i think he's hot because hes asian and has muscles, but he is not someone i would every take advice from. Under any circumstance.0 -
jennifershoo wrote: »No. Women should train like men.
no.
people should train for their program.
it's not any more a "man's" program than it is a womans program.
it's just a program- set for a specific goal or out come.
Pick a goal.
Set a path that gets you there.
You're programming should support it.
None of this has ANYTHING to do with gender.0 -
4QThank you all for your helpful comments and opinions ... I can see the logic as to why you should balance your training with upper and lower body. That is how I train currently ... however, I think the purpose of the video is being slightly misunderstood so I have attached the video to refer to in case I'm not explaining what I saw properly.
What is told is when you focus on your lower body it is those muscles that burn the most calories the "fastest" hence a faster metabolism.
http://youtu.be/H1a9HD_A0 -
nowweseeyou wrote: »Being a "YouTube Junkie" doesn't make any material on the internet healthy or true. [/quote
Correct ... I never said it was ... that is why I posted this for opinions of others.0
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