Sunday 23 January 2011

The misunderstandings and myths of "The man section"...

                                                     
Like most other gyms, my gym has, what's popularly known by the female community as "the man section" or, as most people would call it, "the free weights section".

This "man section" is surrounded by a number of myths, misunderstandings and general fear which keeps a lot of the female members away. I'm going to dispel some of these myths. Here goes...

"Everyone in there seems to know what they're doing!"...
MYTH... You'd be surprised at how few of the people in this area actually train well or train with an educated idea of what their aiming for or if their workout will help them achieve it. Most people are the same as you and still finding out what works for them.

"Everyone will look at me!"..
MYTH... No one really cares who else is in there. On the first couple of visits you'll assume that it's obvious you're new to the area and everyone is watching you. But as soon as you get into the groove you'll notice how little you look around and actually notice others in the free weights area.

"I'll get big and bulky!"...
MYTH... For a number of reasons this is untrue.
1) Have you noticed that these "bulky" guys who you want to avoid looking like train a LOT! If you're going to use free weights on a few occasions throughout the week and train in a less body building fashion, you're never going to get "bulky".
2) More importantly, as a woman you have a much lower level of testosterone, this means that you're unable to build muscle in such bulk as you see occurring in the men using free weights.
3) Unless you decide to lift weights 4 or 5 times per week, change your diet and dabble in supplements its very difficult for a woman to "bulk up". Plus it's not going to happen in one session! You won't wake up and all your clothes are too small. So if you don't like the way your body is changing, alter your workouts or seek assistance and find out what you're doing wrong!

"It all looks a bit hard core!"...
MYTH... Take a closer look. See the big groups lifting big weights? See how much ACTUAL training they get done compared to how much talking and socialising takes place. Then, when the big weights come out, keep an eye on their technique or form and range of movement. Are they lifting well or are their pals lending a hand so they can all feel good about themselves?

"I don't need to lift heavy weights, I just want to tone!"...
MYTH.. Heavy weights will NOT stop this "toning". Toning is a way of saying you want to see the muscles more clearly. The reason the muscles are less visible is not usually because they are less "toned" but instead because they have body fat on top of them. Lifting heavy weights is great way to burn fat for men and women and that's a fact! Don't fear it, go with it and lift heavy!

"I find all the men intimidating!"...
True... sorry, can't help you with that! Just get over it and get on with it.

Conclusion...
There should be no "men's section" or for that matter "women's section" at a gym; everyone needs to try and lift free weights from time to time. Resistance machines have their place, but for large areas, and often problem areas for women such as legs, hips and the bum, adductor and abductor machines (you know "the inny, outty thigh ones") simply won't cut it.

Resistance machines have their place and still serve a purpose, even for experienced and regular gym goers. But no programme, no matter the age, gender or ability of the gym user, should be complete without some form of free weight exercise.

Women - get on down to the free weights area and make the "man section" a thing of the past!

You can follow me on: www.twitter.com/MichaelD_PT

and see my YouTube channel on: http://www.youtube.com/user/BigMikePT

Tuesday 18 January 2011

"What's the BEST exercise for...?"


Probably the most common question I get asked is,
"What's the BEST exercise for 'X'....?"
Let me just clarify, I HATE this question. If there was a "best" exercise for each body part, gyms would have  multiples of 5 or 6 machines and everyone would use them. So in short, there is NO "best exercise".

Another point to clarify, the best way of getting rid of a chubby stomach is NOT crunches (this is suggested by members far too often!)

As I always say, when it comes to exercise, variety is key; so, even if you found an exercise that seems to work really well for you, at some point it will need changing or adjusting.

My dislike of this question aside, you can find below my favourite couple of exercises per body part/area and reasons why.
These would be my pick of the bunch (these will probably come as no surprise to regular gym goers but a second article on alternative exercises will follow):

CHEST...

Bench press: Link Oldy but a goody! There's a reason that most gyms have multiple benches. The same reason that the bench press has been used in competitions and strength training programs for years. It works! One of the best ways to active a large majority of the chest muscle fibres and also gave strength and progression easily.

Variations: Incline/ fat/ decline benches. Hand with. Repetition range.

Dumbbell Flys: Link It's good to include rotation exercises in all programs as well as push/pull exercises. This encourages not only joint mobility and stability, but will also activate other muscle fibres.

Variations: Incline/ flat/ decline benches. Single hand for more of a core workout. Cables or free weights.

BACK...

Pull-ups: Link Body weight exercises are often overlooked but are a great gauge of pound-for-pound strength. Pull-ups have been used in PE lessons and army training for years and are a great way of improving back strength, core stability, arm strength and grip strength. Performed correctly with a slow lowering (eccentric) phase, the chest will also benefit. Don't cut corners and carry them out with a full range of movement.

Variations: Hand grip: overhand(upper back), underhand (lower back). Grip width. Additional weight or assisted.

Bent over row: Link Until I began training people I never realised how technical and potentially dangerous this move can be. try performing it side on in a mirror, keep an eye on the technique and make sure you don't gradually stand up.

Variations: Wide grip/narrow grip. Overhand/underhand
LEGS...

Squats: Link Master these and the wheels will follow. Squats are very traditional and again used in strength competitions as they demonstrate true leg strength. Everyone should squat (that's aimed at me too!) Other than lunges, there aren't many exercises that will give you a full leg workout in such a functional fashion. Oh.. I've given away exercise 2...

Variation: Half squats. Sumo squats. Jump squats (advanced). Box/ sit down squats

Lunges: Link These can sometimes get a look as they have an 80's retro gym kudos at times and are often thrown into many people's comedy dance routines. However, lunges are great for improving leg strength and also offer emphasis on joint stability and core strength.

Variations: Walking. Dynamic. Elevated. Multi directional

NB: When it comes to legs, try to avoid quad extensions and leg curls machines at all costs. An 80's design that's not functional and frankly, not safe!

SHOULDERS...

Military press: Link Standing shoulder press with a barbell is a great way to activate your shoulders and can be performed anywhere so no waiting around for machines necessary.

Variations: Grip width. Half range. Push press

Dumbbell lateral raises: Link A great way to target the deltoids and give men and women what I refer to as the "action man muscle". This will give attractive separation and definition between the shoulder area, chest, bicep and triceps. From one exercise you not have all of these and not just an arm and a body.

Variations: Cables. Single-arm

ABS...

Crunches: LINK Performed correctly there are few exercises that will isolate your upper abs more directly and effectively. It's basic but still being used, and with good reason.

Variations: Additional weight. Timed (holding each crunch for 2-3 seconds)

Straight leg lifts: LINK Lower abs can be hard to isolate and often people with incorrect form will complain about back pain. If you can master these your entire abdominal area will get a work out with a particular emphasis on the lower region. Try to think about not using your legs and just your stomach to avoid working the hip flexors too much.

Variations: Additional weight (med ball). Twists for obliques. Half range/ full range.


SUMMARY...
As I said at the start, there is no "best exercise" and the ultimate solution is variety. However, in my opinion these moves are all great for isolating and working the desired areas.

Don't forget to follow me on Twitter: www.twitter.com/MichaelD_PT

AND.. subscribe to my new YouTube channel (please): http://www.youtube.com/user/BigMikePT

Sunday 9 January 2011

MeTube...


I've JUST launched a YouTube channel today! Exciting times!

The idea is that I'll upload individual exercises in order to help explain some "gym language" to people and also show some of my favourite individual exercises in the section "From the locker...".

I'll also be uploading general workouts for different body parts and strength and conditioning style workouts that people can follow.

I hope you enjoy it. Any suggestions or requests please send them to: MichaelADarren@Gmail.com

And don't forget to subscribe to my channel using the link below :-)
www.YouTube.com/user/BigMikePT

You can also follow me on Twitter at: www.twitter.com/MichaelD_PT

Thanks,

-Michael- / Big Mike