CategoriesFemale Training

Why Women Should Embrace the Bigness

Or, to make things a bit more click baity maybe an alternative title of this post should be: “Why Women Should Train for Gainz.”

Copyright: restyler / 123RF Stock Photo

 

I mean, why do words such as “mass, size, gain, muscular, bulk, and bigness” need only apply to men?

While the tides have changed in recent years – in no small part to places like Cressey Sports Performance, MBSC, I-FAST, AMP Fitness, Tuff Girl Fitness, War Horse Barbell Club, SVPT Fitness, Mark Fisher Fitness, Legacy Strength, and Beyond Strength Performance, to name a few, not to mention the popularity of CrossFit[footnote]I also can’t deny the immense help it’s been to have coaches like Ben Bruno showcasing videos of famous female clients lifting heavy shit on his Instagram account. When I can revert to videos of Kate Upton, Chelsea Handler, and various Victoria Secret models performing deadlifts, squats, and 500+ lb sled pushes to hesitant female clients it’s priceless. Also, kudos to Bret Contreras for making the world gaga over glute training. Oh, and Girls Gone Strong for being a beacon of encouragement and empowerment for women to embrace the iron. Shit, also Artemis Scantalides for all her work; especially her I Am Not Afraid to Lift workshops (which I have attended, as a dude) Honestly, I could go on forever about a ton of people. My bad for not including everyone I know. I love you.[/footnote] – it’s still readily apparent walking past any magazine rack or watching any infomercial, the overall message directed towards women with regards to fitness is still one rife with less than stellar connotations.

“Tiny”

“Tone”

“Tight”

“Drop”

“Small”

“Smaller”

Women tend to be inundated with these sort of words all….the….time. Actually, more like punched in the mouth 24/7, seven days a week.

Being smaller, or less of what they currently are is the reverberating theme. And I don’t like it. I don’t like it one iota.

NOTE: Please don’t interpret this as me saying any one woman has to look or strive to look any one way. It’s your prerogative to look how you want to look – small, big, twight (<– said with Goldfinger’s accent from Austin Powers), rotund, I don’t care. Be you. However, I think it’s a fair assessment that the majority of the mainstream media nudges women into thinking that adding, or being more, is less than desirable.

And with that, here are some reasons why women getting their diesel on is a GOOD thing.

1. Purpose

This bodes well for anything – whether it’s to add size, lose fat, train for a competition, or squat King Kong. Having a goal in mind, any goal, gives your training a little oomph, or purpose.

It’s amazing what happens to one’s mindset and approach in heading to the gym when there’s a plan in place. Rather than haphazardly “showing up” and doing a little of this and little of that, training under the guise of adding muscle provides a kick in the pants like nothing other.

To steal some insight from Julie Read:

“You see, a hypertrophy program helps you build the size of your muscles, the cross-sectional size…the girth. I really like how Nick Tumminello puts it “unlike strength training, the goal of training for size is more physiological than it is neurological. It’s about upgrading your body’s hardware, like bones, connective tissues, and muscles. You literally build your body, forcing the tissues to develop and grow stronger.”

And, while it leaves me feeling fatigued, it does so at the muscular level versus in the Central Nervous System (CNS).”

Which is a nice segue to…

2. It’s a Nice Break

I like getting people strong. That’s what I do best. Many of the women who train with me operate underneath the same umbrella. It’s like they’re my own personal army of deadlifting fembots.

Ohhhhh, snap. Austin Powers reference #2!

I can’t deny, though, that training for strength – at least long-term – can be a bit of a drain. Both physically and mentally. Taking a bit of a break and dedicating a macrocycle (or two[footnote]Or 14[/footnote]) towards aesthetics (namely, muscle growth), and using sub-maximal weight, is a fantastic way to approach things when you’re feeling drained and need an opportunity to reenergize.

Speaking of aesthetics…

3. Aesthetics

Far be it from me to attempt to explain or pontificate on what looks good and what doesn’t. I’m not here to sway anyone’s beliefs or preferences on the topic.

That said, I’d be remiss not to mention the aesthetic benefits of adding muscle to one’s frame. Muscle is what adds shape and contour to the body. What’s more, assuming one’s diet is in check, and there’s less fat covering the muscle, the more those shapes and contours can be shown off or accentuated.

You can’t do this trudging away on the elliptical machine for hours on end and performing endless repetitions of whateverthefuck with pink dumbbells.

Copyright: ammentorp / 123RF Stock Photo

There’s a saying out there a lot of misinformed people like to spout out in defiance of women strength training and training for size.

“Muscle weighs more than fat.”

This is often used as a scare-tactic – mostly by people trying to sell their shady products – to deter women from lifting (appreciable) weights.

Um, no. 1 lb of muscle is the same as 1 lb of fat. A pound is a pound.

You see, muscle actually takes up less space than fat. Which is why, often, when many women begin to lift weights they may only set a net difference of a few lbs. of total bodyweight lost, however look as if they lost much more.

Obligatory “lifting weights won’t make you big-n-bulky” diatribe.

“It’s hard to put on muscle. Real effing hard. 100% of guys wish they could add muscle as fast as many women “think” is possible.”

You won’t turn into He-Man in a week. Or a month, or a year for that matter.

This is still my favorite video ever on the topic:

 

4. Confidence

I think this one is self-explanatory. I LOVE when I witness the switch flip with many of the women I train, from delicate flower to Xena beast mode deadlift warrior.

The key to programs like The Bigness Project is to always, at all times, demonstrate success. The idea should be to showcase to women that they can do stuff, and not revert to lame semantics where the message is “oh, you’re a girl, you should do this instead.”

The easiest examples would be the idea behind “girl push-ups” and/or the idea that women can’t perform pull-ups/chin-ups.

 

Good programs, programs that work, are ones that build people up and help to make their participants autonomous.

And they also, not coincidentally enough, make people work.

Both hard and intelligently. And that begets confidence. And that’s priceless.

5. Because, Why the Heck Not?

*Also, because my wife is obsessed with Jen Sinkler.[footnote]In a good way. Not in some creepy, internet stalker way.[/footnote]

In my wife’s eyes Jen can do no wrong. Everything from her funny daily anecdotes to her choice of eye liner, my wife is on board with. And when Jen made her big reveal the other week after completing The Bigness Project….

…….all I heard over my shoulder was “daaaaaaaaaaaaayum.”

I think she was referring to both the biceps and leg warmers.

Suffice it to say, Lisa was impressed and is already chomping at the bit to give this program a go once she has the “all clear” from her doctor. She’s 40 weeks pregnant (our little guy is due any minute now), and she’s amped to get started. How cool is that?

I mean, it’s no secret many women struggle with feeling “too big” during and post-pregnancy. The fact my wife is salivating over a program squarely focused on “Bigness” is very cool and a radical notion.

The Bigness Project

Is on sale NOW. However TODAY will be your last chance to get in on the action before it’s taken away.

That’s right, if someone wants to get a copy of The Bigness Project they’ll need to do it between now and end of day today (1/27), or wait until the project is offered again at a future date to get in. If you’re interested, even remotely, THIS is your last chance to get in.

Do it. DO IT.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: Any Day Now Edition

Normally my “Stuff to Read” post goes up on Fridays, but in the event I get called into action tomorrow I wanted to make sure I got this up early.

Copyright: oksix / 123RF Stock Photo

 

Soon I’ll be a dad. And soon my kid will be yelling at me “you’re ruining my life!”

*slams door*

I’m going to laugh so hard.

Stuff to Check Out Before You Read Stuff

1. 2 Workshops Coming Up

Complete Shoulder & Hip Blueprint – Vancouver, April 1-2nd.

Dean Somerset and I will be in Vancouver that weekend to talk shoulders and hips and to start a tickle fight.

For more information and to sign up you can go HERE.

SUNY Cortland Health & Wellness Conference – Cortland, NY, April 8th

I’ll be at my alma mater the weekend of April 8th speaking at what I believe is the 4th or 5th annual SUNY Cortland Conference. Other guest speakers include my wife, Dr. Lisa Lewis, Mark Fisher, Brian St. Pierre, and Dr. David Just.

For more information you can go HERE.

2. Men’s Health

Check out THIS article I helped contribute to on MensHealth.com titled 6 Reasons You’ve Stopped Losing Weight.

HINT: it has nothing to do with starting a detox diet of Unicorn tears with a squeeze of lemon.

3. Oh, and this happened

In case you missed the title of the next Star Wars film was revealed the other day along with the poster.

Commence 11-month long nerd boner………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….now.

The Bigness Project: How to Look Like You Lift – Kourtney Thomas & Jen Sinkler

I received an advance copy of this program last week, and I love it. I love everything about it. Who says women can’t (or shouldn’t) train for size? Kourtney and Jen (pictured above) have done a really nice job coming up with a program targeted towards women (but men can do it to!) that’s well designed and complete with everything you’d need to be successful.

All I know is that my wife is sooooo excited to give this program a go once she gets the clear from her doctor. It’s on sale through this Friday night (1/27) so you don’t have much time left to save.

Shoulders: I Like Them Big, Buff, and Beautiful – Julia Ladewski

I think the pic says it all, but that doesn’t mean you shouldn’t give this article a read.

“When you’re at the gym, or maybe the beach or even people watching at a fancy dinner event, what’s one of the first things you notice on a fit, in-shape woman?

Her legs? Maybe.

Her butt? Probably.

More often than not, her shoulders.  Why? They grab your attention. They are eye level and a fit woman’s shoulders pop.”

6 Foundational Movements That Every Person on Earth Needs to Master – John Rusin, et al.

I was pumped to be asked to contribute to this article, featuring knowledge bombs from other stellar coaches like John himself, Joel Seedman, Eric Bach, Dr. Ryan DeBell, Tim DiFrancesco, and Luka Hocevar.

The only movement not listed? Sparta kicking global warming in the face.

Social Media Highlights

Twitter

Instagram

NOTE: I was a slacker on IG this week and only posted this one about an hour ago. I suspect 1 million views by 6 PM. Give or take 995,000 or so.

CategoriesFemale Training mindset muscle growth Program Design Strength Training

Maybe Less Isn’t More

Peruse pretty much any fitness magazine targeted to women and you’ll inevitably see words like, “lose, fat-loss, tight, drop a size, tiny, hot, and lean” plastered all over its pages. This is unfortunate.

Women are programmed, often at an early age, to be less, that in order to be attractive and have self-worth, the smaller you are the better.

I say: Bull to the shit.

It’s no secret I’m a firm advocate for women to strength train. Time and time and time again I witness women transform their bodies (and mindsets) when they choose to nix the endless elliptical sessions in lieu of picking up some barbells.[footnote]This isn’t to say I feel the elliptical machines, or treadmills, or yoga, or group exercise classes should be avoided. Far be it from me to tell someone to not do something she enjoys. They all have their time and place. However, almost always, the key to most women’s target body-type is PURPOSEFUL strength training. Strength training is the appetizer, 1st & 2nd course, and dessert. That’s what should be prioritized. The rest of the stuff is the mint you snake from the host’s podium on your way out the door to your car.[/footnote]

There is nothing wrong with choosing to be more.

I am pumped to help promote The Bigness Project from Kourtney Thomas and Jen Sinkler. It’s everything I’m a fan of when it comes to directing women to the right kind of information.

Please enjoy the guest post Kourtney was kind enough to write below.

Maybe Less Isn’t More

I used to be one of those women who made a point to talk about how little space I took up. I’d brag about taking the first middle seat I came to on a Southwest flight because, “I’m just a little girl!” On top of that, I made a point of keeping everything about my already small body as tiny as possible. Because, after all, being less is more when it comes to women’s bodies, right?

More like “Yeah right!”

Over the years, I eventually began to see that there was another way to go. And while, yes, I do walk around in a petite frame, I’ve come to see that what I do with it and how I carry myself can convey a whole different message.

When I first got into fitness, though, it was pretty much cardio only for me. I loved group cycling and endurance running. I enjoyed sweating all over the floor teaching a high-energy cycling class, and I loved running out to the middle of nowhere and melting into nature and myself.

At the time, I didn’t yet grasp that my participation in each of these sports tended to reinforce that same, constant message for me: that less is more. Endurance runners have to be rail-thin so they can be fast. Group cycling classes will claim to burn a gazillion or so calories. The rest, if not explicitly stated, is often implied in skewed marketing messages: stay little.

In time, I experimented and found my way to some weight training. But I started with methods I thought wouldn’t make me too big or bulky. And obviously, to burn more calories, because I still believed that less was more. Along the way, I began to see glimpses of a different way though. Who is this Jen Sinkler person, and what is this Lift Weights Faster stuff I see? Oh my goodness, Girls Gone Strong?

Strong? What a novel concept!

And women were using…what was that called again? A barbell? I was clueless and petrified to touch the thing for the first time, but I eventually gave myself a dose of my own tough love, sucked it up, and walked into the weight room one day. As it turned out, it wasn’t so bad, and I felt capable of being there! (I also realized not everyone knew what they were doing in there.)

And, so, I started with strong, and I believe in that wholeheartedly. I completely agree with Tony when he says that training for performance in lifting is a great place to start. I not only saw my strength come up substantially, but as Tony has also mentioned many times before, I began to see significant physical changes in my body shape and composition.

I was getting bigger. Bigger! Everywhere. And I liked it.

I liked it so much, in fact, that it became my primary goal. I’ll never forget writing my initial email to my first coach and my No. 1 goal as “Gain some size. As much hypertrophy as possible.” Oh, how different that was from the last 30 or so years of my life — that a woman should actively say to herself, I don’t want to shrink. I want to grow! I don’t want to lose weight. I want to gain! And then deliberately work toward getting bigger?

It took a little time to get behind fully, I’ll admit. Just like so many other women, I’ve been conditioned by the mainstream messaging to know nothing other than slender, slim, and thin-is-in. Not to mention, quiet, polite, and ladylike. Flipping the script on all of that doesn’t happen overnight. But changing my training focus to hypertrophy not only helped me to discover the most fun kind of training ever (seriously!), but it helped me to embrace my own body, more than I ever thought possible.

I used to hate my “linebacker shoulders” and big arms. Now? Are you kidding me? Let’s beef ’em up so I can bust out of my sleeves! I used to cringe at my outer thighs and cover them up with my hands so they’d look like the ones I saw in the magazines. Now? I cannot stop leg pressing because I want to see my muscles through my pants.

Letting go of less is more was freeing. It was empowering. It was a gift, an open door to start exploring what other mainstream misconceptions might be out there. I’ve always been one to go a bit against the grain and question the norm, and while it took me a little while longer to do it when it came to what I wanted for my body, when I got there? Everything changed.

Loving my big arms (and doing 10,000 biceps curls) enriched my life exponentially and boosted my confidence about everything through the stratosphere. Who would have thought that working deliberately to bulk up would have that effect? Oh, and it also happened to have the effect of creating a physique that I, personally, consider totally rockin’.

More muscles has meant more everything for me. More quality relationships, more fun, more business, more love. All of it — seriously — because I made a choice to defy that less is more rhetoric and train specifically to be bigger.

Because, sometimes? More is more.

Are You Ready for the Bigtime?

The Bigness Project is a brand-new hypertrophy-training program built to get you built. Written by Kourtney Thomas, a strength and conditioning coach who has spent the last few years focused on the small details that will get you big, this program—or “brogram,” as she refers to it in the most gender-neutral of ways—delivers on the promise of bigger arms and a bigger life.

Consisting of tried-and-true muscle-building techniques, The Bigness Project will guide you through 14 weeks of training that will support your overall strength, develop a stronger mind-muscle connection, and give you a look that leaves no doubt that you lift weights.

Designed for lifters of any experience level, The Bigness Project includes:

  •       A comprehensive User Manual that explains the philosophy behind the program and walks you step-by-step through every aspect of Bigness training and lifestyle.
  •       14-week hypertrophy training program.
  •       A complete exercise glossary including 95 written and photo demonstrations of every movement in the program.
  •       A video library containing 20 in-depth explanations of the most detailed movements and components of the program.

Now available—all aboard the gainz train! To celebrate the kickoff of the Bigness Project, the program is on sale now. Get your copy HERE and join us in the gym this week!

About Kourtney Thomas

Kourtney Thomas is a personal trainer and Certified Strength and Conditioning Specialist with a passion for empowerment and hypertrophy training for women, which she coaches virtually with Kourtney Thomas Fitness. When she’s not at the gym doing some variation of biceps curls, Kourtney loves to ride her Harley-Davidson Softail Deluxe anytime the weather is above 50 degrees, travel to national parks, stay up too late reading copious amounts of science fiction and fantasy, and bake elaborate cakes and cookies—because something has to fuel those gains. Drawing on the above, her personal motto is “Big Arms, Big Life,” and she lives by that daily.

CategoriesMiscellaneous Miscellany

Miscellaneous Miscellany Monday: It’s Go Time Edition

It’s been a while since I’ve done one of these.

First things first: We’re in the final countdown for baby Gentilewis[footnote]For those who may be like, “WTF, they’re naming their baby Gentilewis?” let me explain. When we got married Lisa and I decided that it was unnecessary to change her last name (Lewis) to mine. So now, whenever we refer to our household it’s the “Gentilewis” household. Witty, right? We have chosen a first name for our little guy, but we’re keeping it hush-hush until he arrives. What I can tell you is that it includes a few vowels and he won’t be named after any Star Wars characters. Lisa shut down Fett pretty quickly.[/footnote] to arrive. Lisa entered week #40 this week and we’re gearing up for the due date which is technically this Friday, January 27th.

Copyright: alien185 / 123RF Stock Photo

 

We think we’re ready, but we’re both pretty realistic about the shit-show (literally and figuratively) that’s about to be dropped into our laps. Don’t get me wrong: we’re both super excited and pumped. However, all of that is met with equal parts trying not to destroy the back of our pants too.

If for some reason I happen to not update this blog this week, you will know why.

Wish us luck….;o)

1. It’s still surreal to think that by this time next week I’ll be someone’s daddy. I have zero confidence I’ll be able to keep my bearings and I know it’s going to be one of the most emotional and spectacular events of my life.

My emotions came to the forefront even more this past weekend when I finally sat down to watch the documentary, Gleason.

 

It’s hard to explain in words how this film made me feel. As a relatively newlywed (1.5 years) and a dad-to-be, it definitely brought to light the unparalleled beauty, complexity, and tragedy that life can deal us sometimes. We can either bow down or do something about it.

Do yourself a favor and watch this film. Keep a box of Kleenex handy too.

2. My wife is a rock star. Throughout her entire pregnancy she’s been hitting the gym pretty hard. She’s kept up with her strength training 3-4x per week in addition to teaching three spin classes per week.

Lisa will be 35 weeks pregnant tomorrow. Forget the idea that we’re quickly approaching the “shit is now getting real” window and that I’m equal parts excited and trying not to destroy the back of pants. How cool is it that Lisa’s still getting after it in the gym? Strength training through pregnancy can be a tricky thing and I always default to how the woman feels and whether or not anything makes her feel weird. Prior experience plays a key role here. In Lisa’s case: 20+ years of strength training prior (and the load used in this video – 155 lbs – is no where near her 1RM). All that said I do find there’s still a lot of stigma with training through pregnancy and unfortunately many women are told to stop lifting weights. Of course no pregnancy is the same, but assuming one is healthy and has experience there’s no reason not to keep up with it. Modifications need to be addressed as a woman progresses (in the case of the video above we elevated the trap bar, even with high handle setting, to accommodate for her belly), but we need to do a better job at relaying the message that pregnancy is NOT a disease and doesn’t mean you have to be relegated to the elliptical and pink dumbbells.

A video posted by Tony Gentilcore (@tonygentilcore) on

 

Although, she did stop teaching her classes three weeks ago and has only been attending them since. Slacker.

I feel there’s a lot of stigma with regards to strength training and pregnancy, which I find dumbfounding. Everyone is different and the answer as to whether or not a woman can (or should) do it is dependent on her previous experiences (and preferences). That said, women have been giving birth for thousands & thousands of years in much more complicated scenarios, and the body is more resilient than we give it credit for sometimes.

There’s a degree of bias in me saying this but, I don’t feel strength training is in any way deleterious during pregnancy. In my eyes strength training during this time is helping to prepare the body for something a helluva lot more taxing than a few sets of deadlifts.

#makinglaborlesslaborious

I wrote a much more thorough article on the topic a few years ago HERE when I was working with a few female clients through their first pregnancy.

3. I’ll be the first to admit my wife is a bit of an outlier. As an example throughout her pregnancy she’s still been hammering her chin-ups (and having weird taco cravings). Even with 25-30 lbs of natural progressive overload she’s been crushing them. Beast mode.

I think she made it to week #34 or 35 before she started giving me the “dude, really? look” and we stopped performing bodyweight chins and started using band assistance. She’s already planning her “come back” and is excited to give Kourtney Thomas and Jen Sinkler’s The Bigness Project a go once she’s cleared to resume normal physical activity.

I happened to get an advance copy of it last week, and am really impressed. What I love is the message: it’s okay, nay, more than okay, for women to want to put on muscle.

All this past week Kourtney and Jen have been putting out killer content in anticipation of it’s release this week:

How to Look Like You Lift

Get Buff in the Buff

And the latest, Pace Yourself for Big Payoffs.

Keep your eyes peeled because this program is going to change a lot of women’s lives.

 

4. The topic of program design is an abyss of dichotomies, paradoxes, and juxtapositions. What works for one person may have the polar opposite effect on someone else. I never like to marry myself to any ONE way of doing anything and wholeheartedly believe that it’s important to cater each program to the individual.

What’s more, each program is going to be contingent on several factors:

  • Past/current injury history.
  • Goals.
  • Training frequency.
  • Ability/Experience level.
  • Equipment availability.
  • Expectation management. I had someone ask me to write them a program to bring their deadlift from 300 to 400 lbs in four weeks. Um, yeah, what’s next? Beating The Mountain in being a ginormous human being?

This will likely be a topic of a more thorough blog post down the road, but there are some “rules” I have to program design to carry over to most everyone.

  • I LOVE using fillers. In short, there are various l0w-grade mobility, activation, stretching drills that are paired with a strength exercise. So, rather than make someone feel like a patient and bore them to tears with a litany of “correctives,” I can include fillers to take on that role and still ensure a training effect. For example, if someone lacks hip flexor length and t-spine mobility a good pairing may be:
    • Trap Bar Deadlift: 3×5
    • Stationary Spiderman w/ Reach 3×4/side

 

  • Volume is an under-appreciated component of muscle growth. However, it’s important to understand that training to failure all…the…time isn’t the same thing as volume.

 

  • I’ve been trying to do a better job at making sure my clients leave a rep or two in the tank in their earlier sets. The idea is that if they putter out too quickly, it’s going to impede their ability to hit all their prescribed reps in the first place.
  • Along the same lines, and a bit counterintuitive given what I said above, one easy way to get your bench up is to include more rest/pause AMRAP sets. This is something I “stole” from strength coach Greg Robins. After you hit your top set on your bench do this:
    • 80% of 1RM for AMRAP, rest 20s, AMRAP, rest 20s, AMRAP
    • Rest 3 Minutes
    • 75% of 1RM for AMRAP, rest 20s, AMRAP, rest 20s, AMRAP
    • Try not to die.

5. Two coaches who are putting out amazing content of late are:

Joel Seedman

Meghan Callaway

Check them out if you aren’t already.

And that’s all she wrote. See you tomorrow, I think….;o)