Category Archives: Benefits of doing “man” exercises
Pull ups NOT REQUIRED for female Marines!?!
Ok I do understand that pull ups are hard…I mean they really really SUCK.
I also understand that most women hate them and really struggle with them.
BUT for MARINE FEMALES to not be required to be able to do at least one!?! That is ridiculous.
An article called “Pull-ups for women? Not going to happen” states that, “A plan that would toughen the Physical Fitness Test for women by adding pull-ups has been put off indefinitely.”
My question is…why? Why aren’t women being required to perform an exercise which is a GREAT demonstration of upper body strength?
Because we can’t on average do as many as men? Because they are super hard?
Why are we simply not using pull ups as a test instead of TRAINING women to be able to do them!?!
Seriously, this is ridiculous! Pull ups are something I firmly believe that everyone…I repeat…EVERYONE should be able to do AT LEAST one of.
What are your thoughts? Do you think that the fitness standards for Marines should be that different that women aren’t even required to do pull ups AT ALL?
P.S. The picture is also incorrect. What she is actually doing is a chin up…..
Where were the biceps at the Oscars?
So yesterday Candy and I decided to look at pictures from the red carpet at the Oscars. We weren’t looking at the women’s dresses though – we were looking at their biceps.
We were searching for 10 women with great arms so today I could post “The Top 10 Biceps at the Oscars.”
But we couldn’t find 10 women on the red carpet with Man Bicep worthy arms.
We found only two. Viola Davis and Cameron Diaz were the only two females out there repping Man Biceps.
Nice arms and a nice back, Viola Davis!
Nice sculpted arms!
I must admit….we were severely disappointed.
What the heck ladies!?! I mean did I miss some memo about anorexic, skinny arms being the new red carpet trend?
Are these really the arms you would prefer?
Eat some meat. Lift some weights. Then maybe you’ll be the best dressed on the red carpet.
What “lift heavy” really means
I constantly am preaching to women that they need to “lift heavy weights.”
This just sounded like something I would say..
And while I choose to lift 100s of pounds if I can, “lifting heavy” doesn’t mean that you have to do the same.
“Lifting heavy” simply means that you don’t fear challenging weights – that you aren’t just picking up the 5lbs dumbbells because you are afraid that you will gain too much muscle if you pick up the 15s. It means that you choose the proper weight (a heavy, challenging weight) for an exercise so that you are TRULY working the muscle.
For example…today Candy and I did the iron cross, which is a killer shoulder move. For that exercise, “heavy” meant 8lbs. Using 8lbs set my shoulders on fire. I could barely complete all 10 reps each round!
Heavy weight is definitely relative. Probably challenging weight is a better term to describe the weight you should be using.
But I use the word “heavy” because using heavy weight is what many women fear – and they shouldn’t.
Today I just want to clarify that “lifting heavy” doesn’t mean you have to lift 100s of pounds. I don’t want people thinking that if they can’t lift 100lbs it isn’t worth the effort to try to “lift heavy.”
So ladies lift those heavy, challenging weights! I think you’ll like how you look if you do!!!!
And in case even clarifying that “heavy” means challenging doesn’t convince you, here are a few articles/studies that should!
The Claim: For Better Muscle Tone, Go Lighter and Repeat
This one is just funny…10 good reasons why women should stay away from weights
Even a bodybuilding website tells you that you can’t get huge from lifting heavy – Breaking the Myth
Renaissance Woman
What are your fitness goals?
Are they to be the strongest? Or the fastest? Or even just the best looking?
Or what if your fitness goal isn’t necessarily to be the best in one thing but to be great at everything?
That is my goal. I want to be a fitness renaissance woman. Actually, I want to be a renaissance woman in life, but that is a story for another post.
What is a fitness renaissance woman?
It is a woman who can partake in any physical activity and do it half-way decently even her first time. It is a woman who is willing to try any fitness related activity at least once. It is a woman who can lift heavy weights, sprint quickly, go on a long jog, play a game of basketball, go paddle boarding or even just go for a leisurely hike.
It is a woman who trains for life and looks amazing while doing it!
I am that woman. I train to be that woman. I encourage others to be that person!
That is why I can’t stick to a purely powerlifting or bodybuilding/fitness modeling workout program.
Each is too narrow in what it makes you good at. A strict powerlifting program will make you super strong, but will totally ignore the cardio part of being in shape. It won’t make you an awesome sprinter or make you able to go for long jogs outside just because the weather is nice.
The same sort of thing goes for a bodybuilding workout. The main goal of a bodybuilding workout routine is to make you look good. You won’t necessarily get super strong or develop strength in other areas of fitness, but you will look good.
Is it worth it to do these programs and really only be great at one thing?
Why not do a program that can make you strong, fast and look good all at once?
Maybe it’s because I’ve set narrow goals and achieved them only to realize there is so much more out there that I want to experience. So why not experiment and try everything I can!?!
That is why I lift heavy, sprint often, go for long bike rides (and even jogs…preferably outside since I don’t like running very much), do some boxing and even some gymnastics!
And guess what, doing that made me strong enough to win a powerlifting competition EVEN though I didn’t do a strict traditional powerlifting program.
This program made Candy powerful enough and in great enough cardio shape to row a 2k in 7:33 even though we never actually rowed any 2ks over the last two months.
This program allows me to feel like not only can I do any physical activity that someone asks me to do, but it also makes me look pretty freaking good!
I’m not saying I look like a fitness model, but I look strong and lean.
So why spend time on a strict program that makes you super good at only one thing?
Why not do a program that makes you great at everything so that you can take on every physical challenge life throws at you AND look good while doing it!?!
Be a fitness renaissance person! Be a Man Biceper!
Here is another weekly workout to help make you awesome at everything! 🙂
Work those major muscle groups!
To look like the bottom girl, do compound exercises!
So I definitely have noticed more women in the weight room recently.
Unfortunately most of these women are doing high reps with very little weight. I’ve also noticed that most of them are only doing single muscle group movements.
The exercises that women seem to love:
- Bicep curls
- Tricep extensions
- Adductor machine
- Abductor machine
While these exercises can be great auxiliary lifts for someone looking to strengthen weak points in their bench, deadlift or squat, these single muscle group movements really are pointless to do otherwise. Plus if you do compound movements, you will work all of those muscles that you are working with those isolated exercises and many more!
Single muscle group movements don’t give you much bang for your buck. You don’t burn very many calories doing them AND you can’t spot reduce problem areas. So while you may be making your bicep stronger, you aren’t specifically removing flab from over the bicep.
Your time would be much better spent doing compound movements because they work the biggest muscles groups in your body, which will help you build strength, burn fat, acquire optimal body function and improve your health.
Lifting weight while using multiple muscle groups elicits a much higher level of positive hormones than training just one muscle group at a time. These hormones include testosterone, insulin-like growth factor 1, and growth hormone. These hormones are what will help you build lean muscles, burn fat, and improve your health.
So not only are you building lean muscles, but you are also more efficiently working your entire body to burn more calories than you would if you did an isolated muscle group movement. You also improve your cardiovascular health and joint stability and muscle balance across your joints by performing compound exercises.
So if you really want to work your bicep, don’t do a curl. Instead perform a pull up or a row. If you want to work your tricep, bench press or do a push up or even a full dip. If you want to work your adductors and abductors, do a squat or lunge or sumo deadlift!
AND if you need a workout with lots of compound exercises, check out the Man Bicep Weekly Workout!
0-60 in less than 1 second
Who doesn’t want to floor the gas pedal and go from 0-60 in less than 1 second?
Who doesn’t see a motivating fitness picture or read a success story and not want to start working out right then and there?
Who wants to take it slow when they first start a new workout program?
NOBODY!
But unfortunately, unlike some of the race cars out there, our bodies aren’t built to go from 0-60 in less than 1 second!
If you try to workout too often and do too much too soon, you aren’t going to see results any quicker. Actually, you will most likely slow your progress or even keep yourself from progressing AT ALL. You also risk getting an injury that will stop you from doing anything for a while.
I’ve seen it happen all too often. Especially around this time of year.
People get all gung-ho about their New Years resolutions. They have their goals and they want to accomplish them right now!
They start up a gym membership and may have never worked out before in their life, but they are now hitting the gym at least 5 times a week. They start logging in millions of miles or jump right into lifting heavy weights.
Their bodies aren’t prepared for either activity. They’ve haven’t taken the time to create an aerobic base or get their bodies ready to handle heavy loads. They haven’t worked on their mobility or form and haven’t really even taken the time to develop a specific program/routine that can be monitored to see if it is working.
They are perpetually sore, but don’t slow down. They may develop some slight pain in their hips or knees or muscles, but rehab and prehab are only given a fleeting thought as something they should be doing, but just don’t have time for now.
And they just keep pushing. They’re up there at 60. And they may have seen results right at the beginning.
But guess what?
They can’t keep up that pace. Their body gives out. Little injuries become chronic pain. Their numbers and miles slowly go down because their body is stalling.
They weren’t patient. And in their rush to achieve their goals, they’ve actually delayed themselves from reaching them.
I know it’s so tempting to start lifting heavy 4 times a week, always trying to hit your max. I know it’s tempting to workout more and more as you see your body become slimmer.
I FULLY understand the desire, the drive, to work as hard as you possibly can to achieve your goals NOW!
But if you really want your goals that bad, you need to rest too. You need to be patient. You need to outline a long-term program and you need to learn to enjoy the ride.
Learn to love the workouts themselves and enjoy each and every part of improving your health, even the rehab/prehab and rest days.
Constantly remind yourself that when your body rests, that is when the muscles are actually growing – that is when you are actually reaping the benefits of all the time you spend in the gym!
Honestly, if you can remind yourself to be patient now, you will reach your goals a million times quicker than if you try to rush to reach them now.
Don’t let your drive to reach your goal (be it a weight lifting competition, marathon or even just weight loss) make you push yourself too far too fast.
It’s all about the ride! Enjoy each and every moment of it!
Nothing frustrates me more…
Oh yes…you bet there is about to be a rant. Hey, I’ve barely slept the last couple of nights because I’ve been hunting mice (LOOOONG story) so I deserve a nice rant.
Nothing frustrates me more than women choosing light weights THAT AREN’T CHALLENGING because they are too afraid to bulk up.
Ok nothing frustrates me more than that except maybe people slacking off IN MY CLASS! I mean at least look like you are trying hard!
Seriously ladies. Those barbie weights are cute and all but pick up the heavy dumbbells! You want to lose those love handles or get nice shapely legs? Well then lift some freaking weight!!!!!!!!
Even though I know the belief that women shouldn’t lift heavy is out there, I’m just always shocked when it rears its ugly head.
And I just had so much hope for today. A female member was out on the floor doing unassisted pull ups this morning. My clients were lifting some heavy weights. And I got emails from Man Bicepers across the country who are all taking back the weight room floor!
It almost felt as if that stupid lie about women lifting heavy was dead!
But sadly, it was just in hiding for the morning.
Boy was it in full force during my class though, which is shocking for numerous reasons.
For one, my class is torture. It is KNOWN because of its torture. So why would you come and slack off and use freaking joke weights?!?
For two, EVERYONE ALWAYS SEES ME LIFTING AND HEARS ME HARPING ABOUT WOMEN LIFTING. Why would you come to a class with a female instructor and ignore the fact that they are telling you to use heavier weights?
I always want to yell out one of two things..
“Get out of my class if you aren’t going to actually lift.”
or
“WHAT THE F***!” Use some freaking weights!”
I never yell out either, which is why I’m ranting right now.
I know I say this all the time, but why do people believe that women will get bulky if they lift heavy weights? Because there are female bodybuilders on steroids that look huge? Uhm it isn’t the weight lifting that made those women that big!!!
I do see a light at the end of the tunnel though – it’s all of you wonderful Man Bicepers out there flexing your man biceps!
A special “thank you” to Man Biceper Mary Kate for giving me hope!
Mary Kate is starting a nice version of the Man Bicep deadlift program and I can’t wait to hear how it goes!
Mary Kate's Man Bicep!!!
Front Squats
I haven’t done heavy front squats since college.
I’ve always sort of dreaded them. I traded them in for back squats partly because I like to lift as much weight as possible and my numbers are bigger in back squat and partly just because I hate them.
But front squats are super good for you. They really work your quads AND your core. So I’ve started doing them and hope one day I will love them…
Till today, I’d done front squats as an auxiliary lift. Higher reps with lighter weight usually after a nice heavy round of deadlifts.
But for some reason today I decided it was time to tackle heavy front squats.
5 sets of 5 repetitions of heavy front squats.
I was nervous. 5×5 is usually a killer workout no matter what lift you are doing. And to be doing 5×5 on front squat…Uhm what was I thinking!?!
I was thinking…”Gosh I hope I can even manage to do one rep at my college max of 130!” (And by the way, I do still hold the Boston U. Women’s Tennis front squat record…I’m both proud of this and a bit disappointed that no one has beaten it.)
And today…even though I still hate front squats…I was very happy at the results of my workout (and Candy did super well too! She has a VERY strong core!).
We started with 95lbs for 5 reps. It definitely didn’t feel like a warm up set like it does with back squats. We then put on 115. That wasn’t a picnic either, but it was manageable.
So I decided we should attempt 135lbs. Yep, I decided that we should attempt more than my max in college. I mean 135 is a warm up for back squats so I should be able to easily do it….right?
Uhm…easy? NOPE! Doable? Yes!
I managed 5 very nice deep front squats with 135 although I do think Candy wasn’t sure if I was actually going to make it up on the 5 one.
Candy then repped out 5 with the weight and I was a bit jealous of how easy she made them look. Her core is gnarly!
Of course, what I didn’t consider was the fact that we had two more rounds of 5 reps…sweet….
Both of us stuck with 135 and busted out two more rounds of 5 although my depth was questionable at the end and my core was struggling hard to keep me up straight.
BUT…I DID IT! I repped more than my college max! YAY!
Of course, I then still had to do conventional deadlifts and snatches, but hey…I’d done heavy front squats!
I still don’t like them though.
Show Me Yours!
I was so thrilled to receive this picture from Erin of her “man bicep!”
LOVE IT!!!! 🙂
Thank you Erin!
Erin started lifting 6 months ago and sent me an email today asking for workout and nutrition suggestions. I sent her an email back that is probably a bazillion times longer than she wanted, but what the hey! If you ask me for information, trust me you will get it.
Keep up the great work Erin! I love the man bicep!
Now everyone else…SHOW ME YOURS!
P.S. Feel free to email me with your workout and nutrition questions! I seriously live to discuss health, fitness and nutrition!
“I thought it was a man writing this…”
I submitted my Primal powerlifting success story to Mark’s Daily Apple because of Ryan’s encouragement. And yesterday the story was posted on Mark’s site.
I honestly wasn’t sure how people would respond and was a bit nervous to have my story somewhere other than Man Bicep. I thought people would think it was cool or a bit different from the usual success story, but I never thought people would assume I was a man.
Actually I am very amused by how many people first assumed it was a man’s story until they saw the pictures.
It made me think about how conditioned we are to believe that men lift heavy weights, but women don’t.
I mean people even just assumed I spelled “fiance” wrong instead of thinking that I was a woman…and honestly I can’t blame them.
We all view life through a lens – a lens which is developed based on our own experiences and the influence of mainstream media.
And let’s face it, most women don’t lift heavy. And most mainstream media tells us that women shouldn’t even want to lift heavy unless they want to bulk up.
Most media sources tell women to avoid super low reps so that they aren’t training for hypertrophy (to make their muscles bigger). Instead they are supposed to stick with higher reps and use “challenging” weights.
While yes, there are some outlets out there that are trying to change this female phobia of heavy weights, things are changing slowly…very slowly.
I still train women who don’t want to lift too heavy because they don’t want to get bulky. Of course I slowly trick them into lifting heavy, but at first they really refuse.
I even had one client tell me she was getting bulky from doing too many push ups…from her knees!!! WHAT!?!
I try telling them that there is no way that they will bulk up. I even tell them that I’ve tried and it just isn’t possible, but they don’t believe me. Too many mainstream media sources telling them something different.
I’m just hoping more women who lift heavy come forward and share their stories and pictures so that people stop assuming that any story about a heavy lifter is about a man!
Join the Man Bicep movement ladies! Flex those biceps. Invade the weight room floor. And look sexy while doing it!
Man Bicep 