I don’t want to compete.
I definitely don’t want to wear a singlet.
I could’nt care less about my one rep max.
I certainly don’t want to have to carry a duffel bag to the gym everyday.
I don’t want to eat carbs, because carbs make me fat and heavy weights make me bulky.
Ok sweet cheeks, lets back it up one second. If you agreed to any of the above (besides the duffel bag because that is a f**king pain in the armpit) then your knowledge of the human body, movement, metabolism, energy systems and training as a whole is in desperate need of some updating.
The SQUAT, BENCH PRESS and DEADLIFT are the absolute core of basic training principles. If your goals are to simply get shredded, lose some Christmas weight and look hot in spandex you should be lifting like a powerlifter.
If you are planning to throw on some heels and a bikini, roll around
in a bag of doritos and get on stage to flaunt your physique then
you you should be lifting like a powerlifter.
If you want to be a better runner, a better cyclist, a better fighter or
better at zumba, you should be lifting like a powerlifter.
Why? Because the compound lifts are full body movements. The
more muscles engaged in an exercise the more energy output, the
more calories burned.
The heavier the weight being moved, the more energy required to
move the weight, the more calories burned.
Jen’s stage prep is built on a
Powerlifters train in rep ranges of 18 (most of the time, we train
basic powerlifting program
between 35 reps). These rep ranges are the ranges you target to develop strength. Strength is built under stress. Strength is built when power transfers through multiple joints. The powerlifts are all about strength.
eveop strengt. trengt s ut uner stress. trengt s ut when power transfers through multiple joints. The powerlifts are all about strength.
Girls are petrified of deadlifting and squatting and benching because, well these things just make you so massive. 5 years down the line and I’m still 50kgs, my bodyfat has gone from 26% 12% so I’m really starting to get pissed off that I’m still not bulking.
No, its not my f+*king genetics. I’m so tired of hearing that. It is simple science. Heavy weights, low rep, good nutrition is what will keep you lean and strong for whatever your objective is.
All the men and women who enter the gym who fear for their lives that the 23 sessions of weights that they are doing in a week (thats 3 hours of the 168 hours in your week) is making them bulky (I see you grown men one arm rowing that 16kg dumbbell) are literally insulting every bodybuilder out there.
Bodybuilders put on average 14 hours of training into the gym per week.
Lifting submaximal weights at very high reps (because this is when your muscle grows exponentially) and they couple this with 6 meals a day of high protein and high carb and they are still gaining less bulk than the average housewife is claiming to add in her 2 sessions of weight training per week in a month.
Listen honey, its not the weigths making you bulky, its the 12 chai lattes, 17 rice cakes & relIgious daily peanut butter bomb you purchasing as you leave the gym.
The compound lifts, with the correct guidance and correct coaching will make you stronger at every aspect of your life, they will make you a better runner, a better cyclist and a better housewife.
They will also make you leaner, fitter and looking good naked.
Besides the obvious perks of being in shape, why be weak if you could be strong?