Kraft- oder Aerobictraining?

[-=Tom=-]

Beim Kollegen ist das wirklich so, kann ich bestätigen. Wenn's dann losgeht, is es nicht mehr witzig.

[Ralph]

I would have given you all of my strength
but there's something who's torn it apart
deadlifting is taking almost all that I've got
but if I can, I'll try heavy squatting again
baby I'll try to load the bar again but I know

The first squat is the deepest, baby I know
The front squat goes way deeper

'cause when it comes to being trained she's cursed
when it comes to train hard she's worse
but when it comes to being shaped she's first
that's how I know *

The first squat is the deepest, baby I know
The warmup deadlift's the deepest

I will need a lifter's belt by my side
just for pulling weights I've never tried
cause I'm sure gonna give you a try
and if you want, I'll try to lift again
but baby, I'll try to press again, but I know

The first squat is the deepest...





* Diese Strophe ist Nanu und conny gewidmet

[Flo]

Gibts das auch in einer von dir eingesungenen Version?

Edit:
Vor ein paar Tagen wurde übrigens Andy Boltons Weltrekord von einem Isländer eingestellt, noch dazu raw:
http://www.youtube.com/watch?v=q4jO21-a2W0

[Ralph]

Fun With Women!
My new pastime (and how women should train)
by Christian Thibaudeau with Patricia Smith and Jennifer Blomquist




Obviously this girl has a lot of potential and is a great athlete with a thorough sports background. So her performances are understandable. But there's a lesson in there …women can get strong, muscular, and fit while staying incredibly attractive and feminine. Women should not be afraid of lifting big weights and using typically (and wrongfully believed) male/macho exercises such as the deadlift, squat, clean, jerk, snatch, etc.

In this article (yep, after all this rambling there will be an article!), I'll explain why women are often afraid of what I call serious strength training and why they shouldn't be. I'll also explain the slight differences in planning the training program of female athletes compared to male athletes.

I'm not the biggest fan of feminist extremism; you know, the type who claims that men and women are equal in everything. This just isn't true! Men and women both have different strength and weaknesses as well as different needs. Their respective training program should reflect that.


Why women are afraid of lifting big weights

Since the dawn of time, big manly physiques and strength have been bonded together tightly, so much so that many women were led to believe that if they got stronger they'd build a big, bulky, manly physique. Those of us who are slightly more illuminated know that an increase in strength can be associated to neural factors as well as muscular factors. As a result, just because a woman gains a lot of strength doesn't mean that she'll look like Jay Cutler with hooters. Here's why:

First of all, most women have much lower Testosterone levels than men. In fact, they have approximately 10 times less. Since Testosterone is known to increase protein synthesis and muscle size, it seems evident that women would be much less likely to build up huge muscles than their male counterparts when using intense strength training.

I firmly believe that the neural factors involved in strength production are much less developed in female beginners than in male beginners. Probably because, by tradition, young boys are more active. As a result, women will improve this function to a greater extent than men.

That's not to say that women can't build muscular physiques. Just look at the picture below of Patricia Smith who was featured in an earlier issue of T-mag. You'll see a muscular woman who kept a very feminine physique. And the world of athletics is full of such examples. Women can build muscle with training, but not to the extent of their male counterparts.

However, their potential for strength improvement is similar or greater than men's, mostly because of a beginning set-point that's lower than that of men. Trainer Jennifer Blomquist agrees that women can gain strength sometimes at a faster rate then men:

I find this to be true, especially when the women get passed the "I don't want to get huge" mindset and they finally give it their all.

It's obvious that most men have a hard time gaining 15-25 pounds of muscle in a year (in my opinion this size improvement will lead to significantly visible changes). So women should not be too worried about morphing into the Incredible Hulk just yet!

I'd say that a woman could build 7-12lbs of quality muscle tissue in a year (once she's past the beginner level), which will give them a nice firm body! And to quote Patricia Smith:

I do, firmly, believe that most women would look better with the addition of 5-10lbs of LBM anyways. And that the current trend of that too skinny look has just got to go!

Jennifer Blomquist leans distinctly in the same direction when she talks about a woman's fear of getting too big:

I used to tell my female clients that they weren't going to wake up one morning screaming "My God, I went too far at the gym yesterday and now I'm HUGE!!!"

Another fear of women (and their dimwit personal trainers) is getting injured. I don't know why, but most people seem to think that women are more injury prone than their male friends. There is absolutely no data indicating that women are generally more susceptible to weight-training related injuries. We need to take this myth of the frail, fragile woman out to the curb!

However, in recent years we have noted an increase in ACL injuries in female athletes. This may indicate that women may be more prone to ACL injuries (because of the configuration of their hips and legs) or simply that women are now more active and thus the chance of injury is increased. This is yet another good reason to utilize strength training. Strengthening the leg muscles, especially the vastus medialis, will improve knee stability and thus reduce the risk of sport injuries to the knees.


Why women should strength train

Women can greatly benefit from strength training. Among some benefits we can note:

1. Reduced risk of osteoporosis in later years: The mechanical stress placed on the body structure during strength training (especially ground-based movements) will help increase bone density and prevent calcium loss and bone frailty in latter years.

2. Reduced risk of sport injuries: While women are no more prone to weight-training injuries than men, it's true that women who practice sports are often more prone to injury than their male counterparts. But this is probably because, by tradition, men have been involved in a more serious off-season strength training regimen, which can help reduce the risk of injuries. A woman who is heavily involved in sports has a much lesser chance of being injured if she trains seriously in the gym.

3. Switch in body composition: With proper strength training a woman will add more lean body mass and will lose fat mass. Furthermore, including serious strength training while dieting down prevents loss of muscle and as a result will prevent the "yo-yo" effect of regaining all the lost weight and then some!

4. More strength to use in daily chores or sport activities: If women gain strength in the muscles involved in their daily tasks, they'll have to use a lesser proportion of their available strength, and thus they'll perform their tasks more efficiently and with less fatigue accumulation.

5. Better in-and-out: Improving strength will enhance self-confidence and self-esteem and make a woman feel sexier and sleeker.


How women should train

The preceding table gives a good guideline when planning training programs for females. You must understand that women can lift relatively heavy weights, they can do a greater volume of work than believed (in fact they have a greater tolerance for volume then most men), and they should focus on multi-joint exercises.

Basically, women should train almost exactly like men, with a few minor differences:

1. Slightly more reps per set: Women do not have the capacity to recruit as many motor units as men do. As such, they'll need 1-2 more reps to fully stimulate their muscles. So when training for strength, a man should use between 1 and 5 reps while a woman will benefit more from doing 3-6 reps. When training for muscle gains, men will benefit from doing 5-10 reps while women should stick to 7-12 reps.

2. Slightly more sets per exercise: The reason is the same as above. Most women will need to perform 1-2 more sets of an exercise to achieve the same degree of stimulation as a man, once again because of their lower motor unit activation.

3. Slightly less intensity: This is not to say that women aren't as strong as men. But since they need a few more reps and a few more sets, the relative intensity must be decreased a little to allow for proper progression.


Good exercises

Since women have a lesser starting neural efficiency, I suggest using exercises soliciting the nervous system intensely. Complex movements such as the power clean from the hang/blocks/ground, power snatch from the hang/blocks/ground, lunges, deadlifts, squats, and push press are all very good choices.





I believe that the Olympic lifts have two great benefits for women:

1. They aren't exercises in which you feel a localized pump. As a result women will not have the impression of bulking up. Obviously this is just a subjective and psychological benefit, but if it keeps them interested in training it's all good!

2. They probably improve confidence and self-esteem more than any other lift. There is nothing more gratifying than picking up a weight from the floor and lifting it overhead in one powerful and swift motion.


Jennifer Blomquist told me:

When I started doing the O-lifts, I experienced more joy and motivation about training than I ever had and within a short amount of time my body has never looked or felt better or has been so damn strong!

Women also benefit from doing ballistic work such as throwing medicine balls from various positions and jumping exercises. They should also include exercises for problem areas such as the triceps, glutes, hamstrings, vastus medialis, and abdominals.


Conclusion

There's a French movie called "L'homme parfait est une femme comme les autres" (The perfect man is a woman like any other). We could use the same title for this article: The perfect woman is a man like any other, meaning that when it comes to training, both genders can and should train alike, with a few slight modifications.

Make no mistake about it, those Hollywood celebrity training videos have got to go!


(http://www.t-nation.com/free_online_arti...with_women)

[Flo]

Sehr schön, obwohls von T-Nation ist .

Ich bin ja überhaupt dafür, dass wir eine Gegenbewegung zu den "Frauen an den Herd"-Pennern gründen (einerseits weil ich gerne selber koche, andererseits weil ich gerne Frauen beim Kreuzheben zusehe); wir sollten sie "Frauen an die Hantel" nennen und damit anfangen, sämtliche frauenbezogenen Kraftsportartikel zu sammeln!

http://www.youtube.com/watch?v=3ZH5Xa-aqZA
und ein Interview dazu: http://flawlessfitnessbook.com/blog/lily...interview/

Schöne Stelle:

[...] and gradually began to grasp the idea that lifting weights wouldn’t instantly turn me into the Hulk [...]

[conny0]

warum nicht einfach jeden so machen lassen wie er will? wozu das überzeugen, überreden, motivieren wollen, ändern, sollen, müssen...

[degubaby]

Ich habe jetzt nicht alles gelesen, aber ich glaube man muss sich ein kleines bisschen selbst hassen, um sich so abzuquälen

[Ralph]

warum nicht einfach jeden so machen lassen wie er will? wozu das überzeugen, überreden, motivieren wollen, ändern, sollen, müssen...

Soll jedeR machen wie gewollt.

Dann aber bitte nicht wundern/hoilen über den Trainingszustand.

[Matthias]

Ich würde ganz gerne mal etwas in Form kommen und hätte jetzt sogar wieder Interesse an Fitnesscenter. Aber nur für 2-3 Monate, weil ich genau weiß, dass ich bald das Interesse verliere. Das Problem ist, dass ich kein Fitnesscenter kenne das kostenmäßig da hin kommt, wo ich es will (max. 30 Euro pro Monat - das wirds nicht spielen). Joggen ist mir auch nicht möglich, da ich in letzter Zeit bemerkt habe, dass ich allein schon nach 10 Minuten gehen halb ersticke (k.A. warum ).
So bleibts halt bei ein wenig "Sport" zu Hause

Muß es unbedingt Aerobic-/Krafttraining werden/sein? Also, ich zahle für das Fitnessstudio keine 30€. Gehe zwar nur 1x/Wo, aber der 10er Block kostet 55€ und damit komme ich 2,5 Monate im Schnitt aus, was 22€/monat macht. Grad wenn du nur selten gehst (also nicht 3-5x oder öfters die Woche), ist das Pauschalangebot vom Studio eine Draufzahlersache.

Dein Problem dürfte, wie auch jene fast aller Anfänger sein, dass sie zu intensiv beginnen (siehe auch 10min Joggen und dann ersticken). Geh' halt statt Joggen Walken. Das ist von der Intensität niedriger und dafür gehst halt länger.

[Flo]

warum nicht einfach jeden so machen lassen wie er will? wozu das überzeugen, überreden, motivieren wollen, ändern, sollen, müssen...

Soll doch jeder machen was er will, ich versuche lediglich meine Seite der Medaille auszudrücken, um vielleicht der ein oder anderen hier den Sport schmackhaft zu machen.
Ich habe kein Problem damit, wenn jemand das nicht will, "whatever floats your boat".

Ich habe jetzt nicht alles gelesen, aber ich glaube man muss sich ein kleines bisschen selbst hassen, um sich so abzuquälen

Objektiv gesehen ists eh damit zu vergleichen, pro Woche 3-4mal mit dem Kopf voran gegen eine Wand zu laufen. Allerdings lässt man all seine Probleme und Sorgen, den Alltagstrott, und die guten und schlechten Dinge draußen, und hat somit eine Stunde wirkliche "Freizeit". Zumindest ists bei mir so.

Hier noch ein wunderschöner Text zu dem Thema von Henry Rollins, der hierzulande eher unbekannt ist - zu unrecht, finde ich. Einfach mal auf youtube ein paar Sachen von ihm aus den Spoken Word Performances ansehen, oder was von einer seiner Bands anhören

http://www.oldtimestrongman.com/henryrollins_iron.html

Die bekannteste Stelle daraus ist wohl

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Schmalzig, aber richtig.

[Matthias]

warum nicht einfach jeden so machen lassen wie er will? wozu das überzeugen, überreden, motivieren wollen, ändern, sollen, müssen...

Soll jedeR machen wie gewollt.

Dann aber bitte nicht wundern/hoilen über den Trainingszustand.

Na ja, ich unterstelle mal der Damenwelt, der überwiegenden zumindest, dass keine das Training so ernsthaft betreiben will, um BBIn zu werden oder Mrs. Fitness oder so. Auch Ziele wie Masse-Aufbau oder dann folgende Definition spielen nicht wirklich eine Rolle.
Was ich nur so in den Fitnessstudios sehe, ist, dass die Aerobickurse voll von Teilnehmerinnen sind, während an den Geräten die Männer zahlenmäßig im Übermaß sind. Offenbar hat die weibliche Studio-Kundschaft mehr Freude an der rhythmischen Bewegung anstatt isolierter Bewegungsmuster an den Geräten.
Viel wichtiger, unabhängig der gewählten Sportart ist einerseits die nötige Konsequenz im Tun und andererseits das im Auge-behalten der Intensität. Grad beim letzten machen Anfänger die größten Fehler, worunter dann die gewünschte Häufigkeit leidet und das Training am Ende sinnlos wird - oder nur mehr zur Schinderei verkommt.

Was ist ausserdem mit in-Form-kommen gemeint? Überschüssige Pfunde loswerden, Kraftziele erreichen oder aber einen Marathon in gewünschter Zeit zu bestehen? Erst wenn das mal klar definiert ist, was die gewünschten Ziele sind, wäre es sinnvoll über konkrete Sportarten/Übungen usw. zu reden.

[conny0]

nichtstun und über seinen zustand jammern geht natürlich nicht. davon war ja auch nicht die rede, es geht um die für einen persönlich richtige auswahl und intensität (!!) der sportart. aber grad anfänger sind überfordert wie/ob sie was wann wie oft richtig machen.