Most badass/alpha exercise for a woman to perform?

JoRocka

that's because you're doing cardio.

not lifting.

Lifting while doing cardio is NOT the same as heavy lifting.

i'ts cardio based.

They are two different animals.

I don't think anything that I can do excessively impressive- so to me weighted pull ups- not something I find incredibly impressive. 25+ lbs- starts to impress me. Or some of the pull up variations.

Pulling well over your body weight or lifting well over your body weight gets respect. It takes work.

Something else that impresses me- that side ways crow thing? Impresses the hell out of me. Leverage/inverted yoga type stuff- impresses me.

Shrug- I dunno. work is work. when someone says "impressive" it seems more like a trick. real dedication and work- just gets mad respect from me- which isn't so much of "impressed" shrug- semantics... but just a wondering thought I'm having at 1230 in the morning

Loasaur

that's because you're doing cardio.

not lifting.

Lifting while doing cardio is NOT the same as heavy lifting.

i'ts cardio based.

They are two different animals.

I don't think anything that I can do excessively impressive- so to me weighted pull ups- not something I find incredibly impressive. 25+ lbs- starts to impress me. Or some of the pull up variations.

Pulling well over your body weight or lifting well over your body weight gets respect. It takes work.

Something else that impresses me- that side ways crow thing? Impresses the hell out of me. Leverage/inverted yoga type stuff- impresses me.

Shrug- I dunno. work is work. when someone says "impressive" it seems more like a trick. real dedication and work- just gets mad respect from me- which isn't so much of "impressed" shrug- semantics... but just a wondering thought I'm having at 1230 in the morning

I do a few minutes of lifting, maybe 10 (strengthening, really, because I literally have no muscle) followed by a minute of cardio, then repeat. And after the 10 minutes of weight lifting with a 5lb weight, I want to die. I just don't have the muscle. The OP just seems super judgmental to anyone who's not where she is but that doesn't happen overnight. Instead of just thinking about how stupid people are, why don't you offer some friendly advice instead?

jstarz002

People aren't idiots if they're lifting with a 2lb pink weight. -.- Maybe that's all they can do? Don't be so judgmental. You started somewhere just as others do too.

How do they carry a purse or grocery bag if they can only lift 2 lbs? How go they go through life? My purse weighs at least 12 lbs. probably way more. A full grocery bag weighs at least 20 lbs.

There's a difference between carrying groceries and doing exercise. I can carry groceries just fine, but lifting a 5lb weight while doing cardio kills me. Everyone starts somewhere. It doesn't make them any less intelligent or any less than you. You say you focus on yourself, but from what you're describing, it sounds a lot like you focus on everyone else more. Let people do what they want, just because they don't know what you know doesn't make them stupid. You had to learn all that you know as well. Again, don't be so judgmental.

We are talking about different things. I am talking about COMPOUND LIFTS, NOT CARDIO. I do not do ANY cardio and find no need for it. All I do is havy COMPOUND LIFTS. The sort of aerobics with light weights etc is inferior to heavy weight lifting. If you did no cardio and cut the cardio and focused ONLY on heavy weights and did a program like Starting Strenth etc you would be able to lift heavy.

jstarz002

that's because you're doing cardio.

not lifting.

Lifting while doing cardio is NOT the same as heavy lifting.

i'ts cardio based.

They are two different animals.

I don't think anything that I can do excessively impressive- so to me weighted pull ups- not something I find incredibly impressive. 25+ lbs- starts to impress me. Or some of the pull up variations.

Pulling well over your body weight or lifting well over your body weight gets respect. It takes work.

Something else that impresses me- that side ways crow thing? Impresses the hell out of me. Leverage/inverted yoga type stuff- impresses me.

Shrug- I dunno. work is work. when someone says "impressive" it seems more like a trick. real dedication and work- just gets mad respect from me- which isn't so much of "impressed" shrug- semantics... but just a wondering thought I'm having at 1230 in the morning

I do a few minutes of lifting, maybe 10 (strengthening, really, because I literally have no muscle) followed by a minute of cardio, then repeat. And after the 10 minutes of weight lifting with a 5lb weight, I want to die. I just don't have the muscle. The OP just seems super judgmental to anyone who's not where she is but that doesn't happen overnight. Instead of just thinking about how stupid people are, why don't you offer some friendly advice instead?

You would be better off doing no cardio and doing a beginners program like Starting Strength. Cardio with light weights etc is nonsense. If you do a solid program you will get strong and eventually be able to squat 135 lbs etc

Loasaur

People aren't idiots if they're lifting with a 2lb pink weight. -.- Maybe that's all they can do? Don't be so judgmental. You started somewhere just as others do too.

How do they carry a purse or grocery bag if they can only lift 2 lbs? How go they go through life? My purse weighs at least 12 lbs. probably way more. A full grocery bag weighs at least 20 lbs.

There's a difference between carrying groceries and doing exercise. I can carry groceries just fine, but lifting a 5lb weight while doing cardio kills me. Everyone starts somewhere. It doesn't make them any less intelligent or any less than you. You say you focus on yourself, but from what you're describing, it sounds a lot like you focus on everyone else more. Let people do what they want, just because they don't know what you know doesn't make them stupid. You had to learn all that you know as well. Again, don't be so judgmental.

We are talking about different things. I am talking about COMPOUND LIFTS, NOT CARDIO. I do not do ANY cardio and find no need for it. All I do is havy COMPOUND LIFTS. The sort of aerobics with light weights etc is inferior to heavy weight lifting. If you did no cardio and cut the cardio and focused ONLY on heavy weights and did a program like Starting Strenth etc you would be able to lift heavy.

Just because you don't like something or feel the need for it doesn't make it inferior. I can't do heavy lifts because I'm not there yet. I can't even squat a bar by itself, I'm just not there strength-wise. I need to build up to that first. I, happen, to enjoy cardio very much. I like doing it. Just because you don't doesn't mean it doesn't work and doesn't mean that it's wrong. Like I said, super judgmental.

Loasaur

that's because you're doing cardio.

not lifting.

Lifting while doing cardio is NOT the same as heavy lifting.

i'ts cardio based.

They are two different animals.

I don't think anything that I can do excessively impressive- so to me weighted pull ups- not something I find incredibly impressive. 25+ lbs- starts to impress me. Or some of the pull up variations.

Pulling well over your body weight or lifting well over your body weight gets respect. It takes work.

Something else that impresses me- that side ways crow thing? Impresses the hell out of me. Leverage/inverted yoga type stuff- impresses me.

Shrug- I dunno. work is work. when someone says "impressive" it seems more like a trick. real dedication and work- just gets mad respect from me- which isn't so much of "impressed" shrug- semantics... but just a wondering thought I'm having at 1230 in the morning

I do a few minutes of lifting, maybe 10 (strengthening, really, because I literally have no muscle) followed by a minute of cardio, then repeat. And after the 10 minutes of weight lifting with a 5lb weight, I want to die. I just don't have the muscle. The OP just seems super judgmental to anyone who's not where she is but that doesn't happen overnight. Instead of just thinking about how stupid people are, why don't you offer some friendly advice instead?

You would be better off doing no cardio and doing a beginners program like Starting Strength. Cardio with light weights etc is nonsense. If you do a solid program you will get strong and eventually be able to squat 135 lbs etc

I appreciate your advice, but I like doing Cardio. My main focus of this journey is stamina. I want to be able to run and play sports without feeling like my lungs are going to implode. I will focus mainly on lifting when I get up to par with the stamina I want, but I'm not going to go crazy with it. I'm just not that kind of person. All I'm saying is, don't be so quick to point out the flaws in people. It's not a very good trait. Yes, I agree, that a women (seriously) lifting a 5lb weight for "heavy" lifting is a little counter-productive, but I wouldn't go as far as to call her stupid. If I felt the need, I would try to give her some advice, if she doesn't want it, well that's her loss. Everyone is different and enjoys different things, just as you do!

ElsaVonMarmalade

Cram it up your cramhole, La Fleur!

mmckee10

Squats. Learn to do them properly and push yourself. Girls who squat are incredibly sexy. And ignore all those garbage ads you see on fitness website. The true secret to a great backside is squats.

Barbell hip thrusts are far superior for the glutes than squats. Yes; I do BB squats btw... Only barbell squats for me; no smith ever EVER EVER. And with no pad either

Bret Contreras conducted EMG research and a bb hip thrust was shown to activate glutes more than any bb squat or deadlift. I bb hip thrust 195 lbs now for 5 reps and aiming for 225 lbs for 10 reps. And yes, I do bb squat and deadlift as well.

In order, the hip extension exercises with the highest glute activation are the kneeling squat (67%), deadlift (55%), sumo deadlift (52%) and Zercher squat (45%).

• In order, the hip hyperextension exercises with the highest glute activation are the single leg bent leg reverse hyper (122%), hip thrust (119%), pendulum quadruped hip extension (112%), bent leg reverse hyper (111%).

Source : http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

And what makes you think I read garbage fitness mags? I only do compound lifts and know more about exercises than idiot male trainers at my gym. One never even heard of low bar and high bar squats and never heard of SS. I was going to ask him if he even lifted...

Don't assume that women't don't know anything. I know more than you since I know the hip thrusts activate your glutes more than squats. Science is behind me. Google Bret Contreras and hip thrusts if you don't believe me. Maybe you are the one that needs to do more research before saying that back squats are #1 for glutes? They are one of the top lifts for sure for glutes but not #1. Trust me, I know my stuff.

Jesus Christ, you asked a question and I answered. Why do you go all aggressive?

lol Im not aggressive... I am just proving a point... that squats are not necessarily key to a backside. Yes; they ARE one of the best compound lifts to work the entire lower body, stimulate growth like no other etc etc... but the best exercise for glutes is hip thrusts. I am just making a point.

You should have just said that squats are a badass/alpha exercise which I agree with! However you were patronizing and told me to "learn" them which is offensive. Why would you assume that I don't know how to do them properly to begin with? Also, they are not the #1 exercise for glutes. They ARE one of they key exercises but not THE key exercise. There is a difference.

I am not aggressive; I just back what I say up with studies and statistics. That's not aggressive but being thorough and leaving no stone unturned.

Also, you assumed that I read garbage on fitness websites... what is that? I read reliable sources like T Nation and Elite FTS. Guys like Dave Tate. Do you even know who he is? What makes you assume I read articles form garbage sites? The tone of your post was so patronizing and offensive. Do you think I read crap articles from Shape magazine that tells women to lift 5 lb dumbells and stand on one leg on a bosu ball or some other nonsense?

I am alpha and smart I only read articles from the best and most knowledgeable writers in the sports and science industry. I take notes from powerlifters like Dave Tate who write amazing articles on the box squat, deadlifts etc. I am not an idiot.

I didn't assume anything, lol. I was just generally commenting on those silly "a fit butt in 10 minutes" ads that seem to be everywhere. I don't know why you are taking everything so personally. You are was defensive and assuming all this random **** over what? A few sentences I typed. I wasn't patronizing, you were trying to read it that way on purpose. Stop trolling and back off on the roid rage.

gmallan

I think its more the effort I see going in that what they are doing. Male or female, if I see someone barely breaking a sweat and whacking out 20+ fast reps without trying I think "why bother". But if I see someone squeezing that last rep (no matter their sex, age or weight) I think "bloody hell, go on!!".

For females in particular, while the squat has to be the "Daddy (or Mammy!)" of movements, there is something impressive about unassisted chins.

Unassisted pull-ups/chins are the exercise that most makes me feel like a basass or makes me think of other women as a badass. Mostly because they're such a difficult exercise for women due it being a lot harder for us to develop upper body strength.

It's not hard if you train progressively meaning add weight whenever you can. Whenever I can do 10reps I add more etc.... If you bench, do rows and overhead press progressively then it is not "hard". The easiest way to learn pull ups and dips is by doing negatives and pull up bands. The assisted machines are useless in my opinion since the motion is not identical to that of a real pull up/dip.

The EASIEST way to learn pull ups is to use the Grease The Groove method. Just hang one in your house and do it a few times a day; negatives, partials.... Eventually you will be able to do them.

Yes; women are weaker in the upper body than men but that doesn't mean that you cannot TRAIN for strength. ANYONE can add weight once they do 10 reps etc.... you just have to progress constantly. I seriously think it's a mental issue for many women to push hard enough because they are not using to pushing that hard.. pushing weight etc; it doesn't move right away when you push or pull; sometimes it takes a while for it to move.

As for me; I am under 100lbs and doing rows and dumbell press heavier than some really weak/skinny guys at the gym. I see some guys doing rows with 25 lbs and overhead presses with 17.5 lbs. I'm serious. To me that is amazingly weak for a guy and no they were not deloading etc; just skinny and weak.

A lot of women don't get stronger because they don't add weight and keep doing the same weight over and over. Not just women and men too....

Personally I psych myself up before i start a set. I think about people that piss me off or if someone at the gym looks at me the wrong way I will RAGE inside and about the punch him in the face (I wouldn't do it, I just feel like it) and then I do my set when I'm pumped up and full of adrenaline. I also visualize my sets right before I do them like an athlete visualizes before their move; I visualize, feel it, feel the burn and complete ALL the reps in my head before I even attempt.
Most people in the gym don't even strain or put in any effort.

I definitely wasn't saying its not possible, I can do 3-4 pull-ups and 7 chins now and couldn't do any before. My comment was simply that I find it an impressive exercise for a female particularly because if you see a chick doing them it generally means that they've worked their butts off to get there and are in incredible shape.

That comment was also contrasting how much easier it generally is for a guy to do his first pull-up because of natrually higher level of upper body strength relative to weight

Also wasn't asking for tips on pull-up progressions, I'm well aware of what it takes. Was just answering the OP's question.

gmallan

People aren't idiots if they're lifting with a 2lb pink weight. -.- Maybe that's all they can do? Don't be so judgmental. You started somewhere just as others do too.

How do they carry a purse or grocery bag if they can only lift 2 lbs? How go they go through life? My purse weighs at least 12 lbs. probably way more. A full grocery bag weighs at least 20 lbs.

There's a difference between carrying groceries and doing exercise. I can carry groceries just fine, but lifting a 5lb weight while doing cardio kills me. Everyone starts somewhere. It doesn't make them any less intelligent or any less than you. You say you focus on yourself, but from what you're describing, it sounds a lot like you focus on everyone else more. Let people do what they want, just because they don't know what you know doesn't make them stupid. You had to learn all that you know as well. Again, don't be so judgmental.

We are talking about different things. I am talking about COMPOUND LIFTS, NOT CARDIO. I do not do ANY cardio and find no need for it. All I do is havy COMPOUND LIFTS. The sort of aerobics with light weights etc is inferior to heavy weight lifting. If you did no cardio and cut the cardio and focused ONLY on heavy weights and did a program like Starting Strenth etc you would be able to lift heavy.

This is kind of an extreme view point that doesn't really take into consideration that people have different goals to just being strong or aesthetics. I lift heavy AND do cardio because I play in the midfield for a contact sport. I need to be able to hit hard and cover up to 10km a game. No way I'd be able to achieve that without plenty of cardio. I think the best thing for general health and well-being is a combination of resistance work and cardio.

Mrsallypants

2lb and 5lb weights are good for rotators cuff exercises, and of course micoloads come in handy when a 5 to 10lb jump is too much.

lithezebra

Handstand pushups. I've seen a woman in a capoeira dance performance do it, and then walk on her hands. It's badass, and graceful and beautiful. She was not a tiny woman either.

cafeaulait7

Gus! I love the Gus gif.

Yay for capoeira love, too

I want to know how many of these other suggestions the OP can do! Video would be nice And that includes cardio, thanks. Endurance is impressive. Lots of things are. I love it when people can be great at a lot of them at the same time. That's what impresses me the most.

jstarz002

People aren't idiots if they're lifting with a 2lb pink weight. -.- Maybe that's all they can do? Don't be so judgmental. You started somewhere just as others do too.

How do they carry a purse or grocery bag if they can only lift 2 lbs? How go they go through life? My purse weighs at least 12 lbs. probably way more. A full grocery bag weighs at least 20 lbs.

There's a difference between carrying groceries and doing exercise. I can carry groceries just fine, but lifting a 5lb weight while doing cardio kills me. Everyone starts somewhere. It doesn't make them any less intelligent or any less than you. You say you focus on yourself, but from what you're describing, it sounds a lot like you focus on everyone else more. Let people do what they want, just because they don't know what you know doesn't make them stupid. You had to learn all that you know as well. Again, don't be so judgmental.

We are talking about different things. I am talking about COMPOUND LIFTS, NOT CARDIO. I do not do ANY cardio and find no need for it. All I do is havy COMPOUND LIFTS. The sort of aerobics with light weights etc is inferior to heavy weight lifting. If you did no cardio and cut the cardio and focused ONLY on heavy weights and did a program like Starting Strenth etc you would be able to lift heavy.

This is kind of an extreme view point that doesn't really take into consideration that people have different goals to just being strong or aesthetics. I lift heavy AND do cardio because I play in the midfield for a contact sport. I need to be able to hit hard and cover up to 10km a game. No way I'd be able to achieve that without plenty of cardio. I think the best thing for general health and well-being is a combination of resistance work and cardio.

Understood. My goals are #1 aesthetics and pure strength and I do realize other people have different goals. I have no interests in sports and only lift to look good, gain muscle and be strong.

DarrelBirkett

I think its more the effort I see going in that what they are doing. Male or female, if I see someone barely breaking a sweat and whacking out 20+ fast reps without trying I think "why bother". But if I see someone squeezing that last rep (no matter their sex, age or weight) I think "bloody hell, go on!!".

For females in particular, while the squat has to be the "Daddy (or Mammy!)" of movements, there is something impressive about unassisted chins.

Wouldn't be pull ups espec weighted pull ups be more impressive than chins? Chins are easier.

Very similar and you can weight chins the same way.

sarahrbraun

I really admire the 82 year old lady I met at the gym a month ago. She comes in every day and works out to the best of her ability.
I also admire the mother and daughter team who would be at least 150kg each who come in most days and work out. The mum told me that they used to have to take the elevator to the gym floor but now can do the stairs.

To be honest they are the women who make me stop and smile, not because they are amazing physical specimens but because they are overcoming some major barriers and stereotypes just by turning up.

I think they are pretty badass

:flowerforyou:
I very much agree!

Size or age doesnt define who can be baddass, its the attitute in overcoming difficulties

:flowerforyou: :happy:

I sometimes still feel uncomfortable going to the gym because most are military people and when i do things like squats, clean and presses, deadlifts, etc i can see my HUGE belly in the mirror. I know this isn't directed towards me but it gives me hope that maybe i don't look like the fat idiot at the gym

You probably look awesome. So what if you still have a belly, you are exercising and that's enough :drinker:

:flowerforyou: thank you the belly is GOING to leave my body though..determined lol

@ Size10again = we have some of those..but i guess they're at every gym...i do whimper though...i don't think i whimper loud(i have my headphones on) but i try to keep it quiet lol

@Sarah braun what's a smith machine?

A smith machine is a step below the squat rack. The bar is in a track, so you don't have to balance it. Many people don't consider it *real* lifting.

ETA: I haven't used the smith machine since last year. My 150lb BB squats are for real!

I laugh at guys who half squat/quarter squat in the smith using a pad and wearing gloves... and then not even hitting parallel. I see this at my gym every day. It's a joke.

I don't think I go parallel, but I go darn close! Last week I had a staff member watch me specifically to see if I go parallel, and he said I was just above. The first time I did 145lbs, I was a little bummed that I only managed to do half squats. Before I left the gym, I was talking to my trainer and said something about "...but they were only half squats" and he just rolled his eyes. He HATES when I minimize my accomplishments. The next time I managed to go lower!

iceqieen

I laugh at guys who half squat/quarter squat in the smith using a pad and wearing gloves... and then not even hitting parallel. I see this at my gym every day. It's a joke.

I don't think I go parallel, but I go darn close! Last week I had a staff member watch me specifically to see if I go parallel, and he said I was just above. The first time I did 145lbs, I was a little bummed that I only managed to do half squats. Before I left the gym, I was talking to my trainer and said something about "...but they were only half squats" and he just rolled his eyes. He HATES when I minimize my accomplishments. The next time I managed to go lower!

Your trainer is right, shouldnt minimize your accomplishments! Each step helps.

We all have to start somewhere. If doing half/quarter squat with more weight is more motivating than doing parallel/below parallel with less then its that persons issue and not someone elses. I am working on getting heavier with below parallel, but I will do parallel/half squat if Im not up to a sub-parallel that day rather than do nothing. It took me a good while to get to subparallel.. maybe more time than if I had just used no weight and focused on getting lower.. but meh, its my time thats wasted and if someone wants to smirk or laugh at my form they can do so :P

Now guys with padding in smithmachines doing quarters... If someone is not challenging themselfs at the gym its their time that gets wasted, not mine.. especially if they are not using equipment I need :P Its really none of my business.

sarahrbraun

I laugh at guys who half squat/quarter squat in the smith using a pad and wearing gloves... and then not even hitting parallel. I see this at my gym every day. It's a joke.

I don't think I go parallel, but I go darn close! Last week I had a staff member watch me specifically to see if I go parallel, and he said I was just above. The first time I did 145lbs, I was a little bummed that I only managed to do half squats. Before I left the gym, I was talking to my trainer and said something about "...but they were only half squats" and he just rolled his eyes. He HATES when I minimize my accomplishments. The next time I managed to go lower!

Your trainer is right, shouldnt minimize your accomplishments! Each step helps.

We all have to start somewhere. If doing half/quarter squat with more weight is more motivating than doing parallel/below parallel with less then its that persons issue and not someone elses. I am working on getting heavier with below parallel, but I will do parallel/half squat if Im not up to a sub-parallel that day rather than do nothing. It took me a good while to get to subparallel.. maybe more time than if I had just used no weight and focused on getting lower.. but meh, its my time thats wasted and if someone wants to smirk or laugh at my form they can do so :P

Now guys with padding in smithmachines doing quarters... If someone is not challenging themselfs at the gym its their time that gets wasted, not mine.. especially if they are not using equipment I need :P Its really none of my business.

I just try to be real. It was the first time I had squatted that amount, and I just wasn't sure I could even DO it.

JoRocka

I don't think I go parallel, but I go darn close! Last week I had a staff member watch me specifically to see if I go parallel, and he said I was just above. The first time I did 145lbs, I was a little bummed that I only managed to do half squats. Before I left the gym, I was talking to my trainer and said something about "...but they were only half squats" and he just rolled his eyes. He HATES when I minimize my accomplishments. The next time I managed to go lower!

it takes time to get the mobility. With ALL the compound movements- not only are you dealing with weight progression- you are dealing with mobility. I used to WARM UP with 135 in college. But I'm sure my squats were half *kitten* at the time- but regardless it was humbling to come back and squat and have for *hit mobility AND be working under 100 lbs. It took all summer- but not only am I full depth- I'm back up to weight now. It just takes some time- don't forget you can work on just using the bar on "off days" you don't have to lift a weight EVER time you want to work on something. Mobility needs work to and sometimes the best thing is to take a day for mobility/technic training.

It'll get there- trust me.

crb0077

Deadlifts/Presses/Dips/Pull ups and heavy squats!

I can't squat yet...my form is off, I had knees going together (which is sorted) but my hips are causing me issues as I seem to have to lean too far forward.. although a lot better than it was and something I'm working on every Friday in leg day, I'm sure I'm not far off being able to add some decent weight, rather than just a 25kg bar....I can deadlift just over my bodyweight and have started my pull up training this last couple of weeks...I could do one and a half at the beginning, can now do 5 unassisted...it feels good! Also you don't see many women doing proper pushups....another thing I'm working on....gone from being able to only manage 5 to almost 20 in less than two weeks!

Apparently my leg pressing's pretty impressive...I'm lifting 350kg (770lbs) for 6 reps...my pt tells me he has only one more client who can match it and he's a huge built like a brick outhouse bloke and I'm quite a small lass! I do get looks from people when I'm sat on there with it almost fully loaded! But seriously I can't wait to be able to do some proper weighted squats!

Like another poster said though...if you see a girl determined and really going for it to failure, til it really hurts and they're really using everything they can rather than saying 'it hurts that's enough'

If my PT says it's impressive....then I'm really happy!