Tag Archive | "romanian"

Booty-building with trainer Tahlia Seinor

Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day.

“My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.”

Seinor suggests varying your training to ensure all areas of the glute muscle are hit during exercise.

“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”

And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.

“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.

“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”

 

Her sessions are all individual but her methods strongly follow that of Charles Poliquin. Feel free to add this to your training regime either as a whole program or worked in with your other exercises.

Rotate Day 1 and 2 throughout the week so you are completing it five to six times.

Tempo guideline:

keytempo

DAY 1

A) Wide Stance Squats

5 sets of 6 to 10 reps with a tempo of 4010. 3-minute rest between sets.

B) Reverse Hypers

3 sets of 10 to 12 reps with a tempo of 20X0. 2-minute rest between sets.

C) 45-degree back extension 

2 sets of 20 to 25 reps with a tempo of 10X0. 1-minute rest between sets.

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Booty-building with trainer Tahlia Seinor

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Romanian deadlift

One of the most effective workouts for strengthening your glutes and hamstrings is the romanian deadlift. When performed correctly, it involves a hip hinge movement and uses the muscles that are vital in performing other excerises in lifting, jumping and sprinting.

While your glutes and hamstrings are engaged- You’ll find that the muscles in the front (quadriceps) are also being used, as well as the upper back muscles, which is an effective way of strengthening your back muscles and posture (along side other back exercises). 

Technique

  • Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs).
  • Place your feet approximately hip-width apart, with knees soft and your feet straight ahead.
  • Maintaining a flat back position, bend forward at the hips lowering the bar towards the floor.
  • Reverse the position, extend your hips and return to the start position. 
  • Perform 8-10 reps (3-4 sets) 
  • Safety tip: keep your shoulder blades engaged as you lower.

For information about strength and conditioning training, check out The Strength & Conditioning Bible: How to train Like an Athlete by fitness expert and coach Nick Grantham

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Romanian deadlift

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How To Get A Better Butt: 5 Rules For Stronger Glutes

Strong, round glutes are the foundation of a great physique and a healthy body. Unfortunately, many of us have weak glutes that just get weaker because we sit all day. Aside from not looking so great, feeble butt muscles can cause a litany of postural problems and pain issues. Even worse, having a weak bum means your primary lifts like the squat and the deadlift aren’t as strong as they could be. If that doesn’t motivate you to put some muscle on your backside, I don’t know what will!

To restore your ailing glutes, you need to make training them a priority. Otherwise, you’ll be stuck with constantly tight hips and probably contract flat-ass disease.

Save your butt from these depressing side effects by following these five rules. They’ll help you feel stronger and more mobile. They’ll also help you add some great-looking curves to your rear end.

Hit Them Baby One (Okay, Three) More Times

If your training routine only calls for one glute-specific workout per week, it’s time to ramp things up. Glutes adapt well to frequency— the more often you train them, the quicker they grow in size and strength. Rather than performing a single glute workout once per week, add booty-busting exercises to each workout you do during the week.

Try this: Add loaded hip thrusts, glute bridges, hip abduction exercises, back extensions, or hip extension exercises to your daily workouts.

Single-leg bodyweight glute bridge

Mix Up Your Hip Extension

Hip extension is important for pelvic stability and daily movement. Walking, running, standing, and sitting in with proper posture begins and ends with your butt.

In this age of computers and cubicles, people spend most of their time in hip flexion (seated position). More often than not, long bouts of sitting cause tight quads, a tight psoas muscle, and weak hip extensors—namely the gluteus maximus.

To alleviate these symptoms and put yourself on a path to a perkier posterior, it’s wise to activate your hip extensors regularly. Hip extension occurs when the thighs or pelvis move rearward. The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.

Try this: Use squats and deadlifts as a primary hip extension exercises and add in one or two assistance exercises to each routine. Assistance lifts include, but aren’t limited to: Romanian deadlifts, single-leg Romanian deadlifts, hip thrusts, glute bridges, back extension, reverse hyperextension, glute kickback, and donkey kick.

“The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.”

Add a Little Abduction, Too

Your hips articulate in several ways other than the all-important extension. Your hips can also move in flexion, medial and lateral rotation, adduction, and abduction. If you move your hips in circles, you’ll get the idea. Along with hip extension, another important element of strong glutes is hip abduction, or moving the thighs outward from your midline.

Your glute medius is a major abductor of the thigh. Its anterior fibers rotate the hip internally while the posterior fibers rotate the hip externally. A strong glute medius will control any unwanted sideways movement in your pelvis. For example, if your left hip drops when you stand on your right leg, your right glute medius is probably weak. An unlevel pelvis can lead to other issues like IT band syndrome and patellofemoral pain syndrome, neither of which is pleasant.

Try this: To strengthen the glute medius, add 2 sets of 10 reps of standing cable hip abduction and 2 sets of 12 reps of seated band hip abduction twice per week.

Keep Your Booty Active

If you sit on them all day, your glutes will just become weaker and weaker. This weakness can be compounded when other muscles have to take over a lift in order to compensate for them. Avoid a weak booty by doing a series of activation and mobility drills ten minutes a day. Practicing glute activation will help them fire during every exercise.

Try this: Perform 10 reps of each exercise once per day.

  • Single-leg bodyweight glute bridge
  • Fire hydrant
  • Bird dog
  • Standing glute squeeze

Get Tense

“Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift.”

Mechanical tension is the bee’s knees when it comes to muscle hypertrophy (growth). Mechanical tension occurs when you passively stretch or actively contract the muscle. Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift and active tension is how your biceps feel as you contact in a barbell curl. Both are key players in muscle growth, and both can make a big difference in gluteal development.

When using a full range of motion (ROM), your muscles are placed under a combination of both passive and active tension. For example: At the bottom of a squat, your glutes are in a stretched (passive tension) position; at the top, they’re in a squeezed (active tension) position.

Maintaining this tension through a full range of motion is optimal for gains. To do it, control your reps, keep a steady tempo, and don’t rely on momentum to get through the exercise—oh, and don’t skimp on the ROM.

Try this: To increase mechanical tension, use a tempo for your exercises. Tempo is expressed as a series of 3 or 4 numbers, such as 2-2-2. The first number is the number of seconds in the eccentric (lowering) portion of the movement, the second number is the pause, and the third number is the number of seconds in the concentric (lifting) portion of the movement.

You can incorporate an exercise tempo as simple as 2-2 or 3-3. You can also incorporate a pause in the middle, like 3-3-3, or even have a longer eccentric portion like a 4-3 tempo. Remember, though, that adding a tempo doesn’t mean you get to forgo a full range of motion.

 

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About The Author

Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California.

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How To Get A Better Butt: 5 Rules For Stronger Glutes

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Apply Here To Be A Transformation Of The Week!

Body Transformation: Jordan Brown Beat Fat With Brawn!

Why I decided to transform

I struggled with weight problems throughout my life but acted like it didn’t bother me. People made crude remarks regarding my size and I blew them off. I walked around thinking that I looked good and nothing needed to change.

After nearly reaching 300 pounds, I decided to change for the better because I couldn’t stand the sight in the mirror. I realized that it wasn’t okay to be overweight and it was taking a toll on my body. It was the best decision I have ever made and I’ve never felt better.

This isn’t the first time I tried to lose weight, but it’s the only time I stuck with it. Living with a mindset that it’s okay to be overweight is something I cannot understand now. The change allowed me to live a more comfortable life. In the gym, I’m able to work harder and longer. It’s easier to talk with girls and develop relationships. I make better choices when I go out to eat and am able to help others with fitness goals.

My life is much easier now that I’m in better shape. Through my transformation, I built lifelong skills and relationships. I changed my body and mindset toward life. I want to live healthy no matter what.

Before

After

AGE 21 / HEIGHT 6’4″ / BODY FAT 30%

AGE 22 / HEIGHT 6’4″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

It took everything I had to not quit. I used to think I was active and athletic but wasn’t. To make such drastic changes in a year, it took willpower to overcome cravings and the desire to quit. Reverting back to the old me would’ve been easy, but I decided to take the road less traveled and put my nose in the dirt.

The days I thought most about quitting were loaded with cardio. It would’ve been easy to step off the treadmill and walk out of the gym, but I kept reminding myself that it would be worth it. I got inspiration from compliments and others who made progress around me.

Nothing feels better than having a random person in the gym come up and say they notice the hard work you put in. It helps to see others in the transformation process and know that it’s possible.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

  • Green Vegetables Green Vegetables

    2-3 cups

  • salmon Salmon

    6-8 oz

Training regimen that kept me on track

I started my transformation on the The Bizzy Diet 21-Day Fitness Plan. After that, I started a 4-day on 1-day off workout schedule. I do abdominal workouts every other day and start every workout with stretching and 20-30 minutes on the treadmill or stairmaster.

What aspect challenged me the most

The biggest challenge was to stick with my transformation and avoid quitting. It was hard, but I didn’t fall to temptations. I didn’t cheat once on the Bizzy Diet or miss a workout.

Another challenging aspect was my lack of patience. I expected to see results quickly but kept telling myself to wait for the results, which eventually came.

“No matter where your starting point is, it can be done with the right mindset.”

My future fitness plans

Now that I’m at a comfortable weight, I plan to bulk up and maintain my healthy lifestyle and never going back to the old me. I plan to live as healthy as possible.

Suggestions for aspiring transformers

Don’t quit. It will be worth it in the end. No matter where your starting point is, it can be done with the right mindset. I’ve been there before, but when you decide that it’s for real, the opportunities and outcomes are endless.

How Bodybuilding.com helped me reach my goals

My transformation wouldn’t have been possible without Bodybuilding.com. When I first started, I had no idea what supplements were or how to work out. Thanks MusclePharm and Cory Gregory for teaming with Bodybuilding.com to create the Bizzy Diet.

I also want to thank Lifting Luke at Bodybuilding.com for helping me when I had questions about supplements.

Jordan’s Top 5 Gym Tracks

  1. “Till I Collapse” by Eminem
  2. “Sail” by Awolnation
  3. “All Me” by Drake (Feat. 2 Chainz & Big Sean)
  4. “Don’t You Worry Child” by Swedish House Mafia (Feat. John Martin)
  5. “305 To My City” by Drake (Feat. Detail)

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About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Body Transformation: Jordan Brown Beat Fat With Brawn!

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<div id="DPG" webReader="214.00767116"><div class="side-bar" webReader="-16.814159292"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2013/jon-erik-kawamoto-vital-stats-box.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://facebook.com/JKConditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" class="c12"/><a href="http://instagram.com/jkconditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" class="c13"/><a href="http://twitter.com/JKConditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c13"/><p><strong>Name:</strong> Jon-Erik Kawamoto, CSCS, CEP<br /><strong>Owner:</strong> Personal Trainer & Fitness Writer<br /><strong>Website:</strong> <a href="http://www.jkconditioning.com/" rel="nofollow" target="_blank">JKConditioning.com</a></p></div><p>The barbell is calling your name. You've been going to the gym for a quite a while now, and you're comfortable doing the usual lower body machine exercises. Now you feel like you're ready for a new challenge, and you're sure it should involve barbells. But how, and to what end?</p><p>You could go a couple of different ways here. You could tinker around on those thin-handled barbells over by the dumbbell racks, doing your best to perform squats, lunges, and Romanian deadlifts in a crowd of people doing curls and presses.</p><p>Or you could step into the squat rack or onto the platform, make the commitment to learn how to handle an Olympic bar and plates, and work toward the goal of a nice, round number.</p><p>Don't sell yourself short. Get serious, learn proper form, and make yourself proud in the weight room this year!</p><h3 class="article-title">Who is Barbell Training For?</h3><p>Lower-body free-weight training is an entirely different beast compared to lower body machine-based exercise. The leg press, knee extension, and leg curl machines have their place, but if you want to develop lower body strength and power, you're going to have to squat and deadlift.</p><p>These closed-chain kinetic exercises—meaning your feet are in contact with the floor—challenge your legs, core, and hip stabilizer muscles in a totally unique fashion. If physique transformation is your goal, they provide a more powerful full-body stimulus than any machine, in half the time. These exercises also have better transference to athletic qualities such as sprinting and jumping.</p><img src="images/2014/road-to-two-plates-graphic-3.jpg" width="560" height="660" border="0" class="c14"/><h6 class="altH6 c15">Barbell Deadlift</h6><p>You'll hear people brag about big numbers, but ignore them for now. No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior.</p><p>A 200-plus deadlift is also a tough but realistic goal for most fit women. I've known many who've already achieved it, and many more who can. The back squat is a more difficult lift for many women to go heavy, but squatting heavier than bodyweight is still a worthy goal to start, and this program can get you there.</p><p>Endurance athletes like distance runners, cyclists, and rowers can also benefit from adding heavy squats and deadlifts to their injury-prevention routine. Lifting greater than bodyweight improves neuromuscular efficiency to the fast-twitch type-II muscle fibers; and it has been shown in studies to lead to better performance in endurance sports. Despite the "thin and weak" stereotype, endurance athletes can benefit immensely from more strength—and don't worry, 225 isn't a number that you'll need to get "bulky" to achieve.</p><p>So what's the best approach to reach two plates on each side of the barbell? Well, first and foremost, you need to be able to execute each lift with optimal biomechanics. Once you get the form down, just take that light weight you move around, and make it heavier.</p><h3 class="article-title">The Essentials of the Squat</h3><div class="side-bar"><h4 class="c16">High Bar Back Squat Technique Checklist</h4><ul class="dpg-list c17"><li>Feet shoulder-width apart with a slight toe turnout</li>
<li>Heels flat on the floor (or on plates)</li>
<li>Bar placed on the traps with a double overhand grip on the bar with your elbows pointing downward and shoulders back</li>
<li>Knees pressed outward</li>
<li>Bar pulled into the traps</li>
<li>Pull hips toward bottom position</li>
<li>Weight distribution is mid-foot to heel</li>
</ul></div><p>A number—be it, 225, 425, or 75—means nothing if it's done with bad form: knees caved, torso doubled over, and a back that looks like it's about to break. I'm only interested in helping you <em>own</em> the number, and that means squatting with your hip crease dipping below your knee crease at the bottom of the squat, which is referred to as an "ass-to-grass" squat.</p><p>If you can't squat that deep, well, you're in the company of many, many gym-goers. But you're not off the hook! Just place a 10-pound plate under each heel. This will create a slight anterior weight shift and make up for tight ankles. Still, drive your knees out and keep most of your weight from your mid-foot to your heel.</p><p>There should be a slight lean in your torso, and your lower and upper back should have good alignment without excessively rounding or arching.</p><p>Last, your knees should be held outward, with your feet roughly shoulder-width apart and your heels flat on the floor. Ideally, you would have a barbell on your back in the "high bar" position, resting mainly on your trapezius muscles and the upper ridge of your shoulder blades.</p><img src="images/2014/road-to-two-plates-graphic-1.jpg" width="560" height="370" border="0" class="c14"/><h6 class="altH6 c15">Back Squat</h6><p>A great tip from the world of powerlifting is to push your knees out as if you were spreading the floor with your feet. This results in greater stability as your hip muscles tighten up to hold your knees outward.</p><p>Pull the bar into your traps as if you are trying to break it across your back. This cue will activate your lats, create more torso stability, and prevent you from falling forward.</p><h3 class="article-title">The Essentials of the Deadlift</h3><div class="side-bar"><h4 class="c16">Conventional Deadlift Technique Checklist</h4><ul class="dpg-list c17"><li>Feet hip-width apart, pointing straight forward</li>
<li>Double overhand grip on the bar with straight elbows</li>
<li>Hips pushed back, with chest out and shoulders back</li>
<li>Abs braced and lats engaged. Get tense!</li>
<li>Lock deadlift out with strong glute squeeze</li>
<li>Return bar to floor with straight spine and knee bend</li>
<li>Reset bar on floor before each rep (no bouncing)</li>
</ul></div><p>The hip hinge is the major movement pattern involved in a conventional deadlift. Essentially, the hips act like a hinge and flex, while your torso leans forward and your shins stay relatively vertical—that's the difference between a hinge and a squat. No ass-to-grass here; the hip motion is primarily back-and-forth rather than up-and-down.</p><p>As with the squat, however, the spine stays aligned and doesn't round or extend during a deadlift. But you should feel more tension in your hamstrings than a squat, particularly at the bottom of the movement, where the bar is on the ground.</p><p>Also, make sure you perform this movement with soft or slightly bent knees. We're not doing stiff-legged deadlifts here.</p><p>To perform a conventional deadlift, step up to the bar with a hip-width stance. Bend your knees and hips, and grab the bar with a double overhand grip to the outside of your shins.</p><p>Push your hips back and puff out your chest. Your spine should be straight with your shoulders just in front of the barbell and slightly higher than your hips.</p><div class="center"><img src="http://www.bodybuilding.com/fun/images/2014/road-to-two-plates-graphic-2b.jpg" width="483" height="317"/></div><p>The squat (left) is a quad-dominant exercise. The hip-hinge (right) is the major movement patter of a deadlift, in which the hips act like a hinge and flex, while your torso leans forward and your shins remain vertical.</p><p>Brace your abs and engage your lats. As with the squat, you should feel most of your balance and body weight from mid-foot to heel. With your chin slightly tucked in, stand up with the bar, keeping it close to your body.</p><p>Finish with a deliberate hip extension and glute squeeze. Don't lean back excessively; this places unwanted stress to your lumbar spine. Now slide the bar down your thighs as you push your hips backward. Once the bar passes your knees, sit the bar back to the floor. Reset your position and prepare for the next rep.</p><h3 class="article-title">The Road to 225</h3><p>The best way to get stronger and better at a lift is to perform it more frequently throughout the week. This plan will focus on getting your high-bar back squat and conventional deadlift to 225 in a straightforward, systematic way, using three full-body workouts per week. Here, I'll just illustrate the squat and deadlift routine; feel free to add any upper-body lifts as you see appropriate, as long as they don't detract from the work you do here.</p><p>For the first workout, use a weight you can confidently lift for 5 sets of 5 reps, but which still feels somewhat heavy. If you're successful at completing all reps in each set, add weight in 5-pound increments and attempt to perform all 5 sets of 5 reps the following week.</p><p>Keep moving up in this manner until you hit what feels like a limit. Don't attempt a rep if you suspect you might not make it; just end the set. If you fail and your reps go like this: 5, 5, 4, 3, 3, use the same weight the next week, and attempt all 5 sets of 5 reps again.</p><div class="cool-fact" webReader="11"><h3>Details, Details</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif" class="c19"/><p>Mixed grip or overhand? Sumo or conventional? Straps, belts, or nothing at all? Focus on learning the squat and deadlift movements first. You may find later that a mixed grip or a sumo stance is more comfortable at heavier weights.</p></div><p>For Wednesday's workout, use a submaximal weight (roughly 60 percent of the weight used on Monday) and perform speed deadlifts. The execution of the deadlift is the same; however, the bar is to be lifted as fast as possible with correct form. For the jump squat, execute the squat as written above, but explode from the bottom position and jump off the ground. Land lightly and prepare for the next rep.</p><p>Last, for Friday's workout, start with a light weight and perform 5 reps. Add a little bit of weight, and after your rest, perform another 5 reps. Keep adding weight over the next 5-6 sets to reach the maximum weight you can perform 5 reps with, which is called your 5-rep max (5RM). In week two, work up to a max set of 3 reps. In week three, work up to a max set of 1 rep.</p><p>This program can be performed month after month until you reach 225 or a different goal number in each lift. You'll notice a deload week in the fourth week to allow your body to recover before the next phase.</p><h4>Week 1</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 2</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 3</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 4</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />3 sets of 5 reps (70% of week prior's weight), 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 5 reps (70% of week prior's weight), 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />6 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />6 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />3 sets of 3 reps (70% of week prior's weight), 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 3 reps (70% of week prior's weight), 2 min. rest</span></li>
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The Road To Two Plates: You Can Squat And Deadlift 225 Pounds!

The barbell is calling your name. You’ve been going to the gym for a quite a while now, and you’re comfortable doing the usual lower body machine exercises. Now you feel like you’re ready for a new challenge, and you’re sure it should involve barbells. But how, and to what end?

You could go a couple of different ways here. You could tinker around on those thin-handled barbells over by the dumbbell racks, doing your best to perform squats, lunges, and Romanian deadlifts in a crowd of people doing curls and presses.

Or you could step into the squat rack or onto the platform, make the commitment to learn how to handle an Olympic bar and plates, and work toward the goal of a nice, round number.

Don’t sell yourself short. Get serious, learn proper form, and make yourself proud in the weight room this year!

Who is Barbell Training For?

Lower-body free-weight training is an entirely different beast compared to lower body machine-based exercise. The leg press, knee extension, and leg curl machines have their place, but if you want to develop lower body strength and power, you’re going to have to squat and deadlift.

These closed-chain kinetic exercises—meaning your feet are in contact with the floor—challenge your legs, core, and hip stabilizer muscles in a totally unique fashion. If physique transformation is your goal, they provide a more powerful full-body stimulus than any machine, in half the time. These exercises also have better transference to athletic qualities such as sprinting and jumping.

Barbell Deadlift

You’ll hear people brag about big numbers, but ignore them for now. No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior.

A 200-plus deadlift is also a tough but realistic goal for most fit women. I’ve known many who’ve already achieved it, and many more who can. The back squat is a more difficult lift for many women to go heavy, but squatting heavier than bodyweight is still a worthy goal to start, and this program can get you there.

Endurance athletes like distance runners, cyclists, and rowers can also benefit from adding heavy squats and deadlifts to their injury-prevention routine. Lifting greater than bodyweight improves neuromuscular efficiency to the fast-twitch type-II muscle fibers; and it has been shown in studies to lead to better performance in endurance sports. Despite the “thin and weak” stereotype, endurance athletes can benefit immensely from more strength—and don’t worry, 225 isn’t a number that you’ll need to get “bulky” to achieve.

So what’s the best approach to reach two plates on each side of the barbell? Well, first and foremost, you need to be able to execute each lift with optimal biomechanics. Once you get the form down, just take that light weight you move around, and make it heavier.

The Essentials of the Squat

A number—be it, 225, 425, or 75—means nothing if it’s done with bad form: knees caved, torso doubled over, and a back that looks like it’s about to break. I’m only interested in helping you own the number, and that means squatting with your hip crease dipping below your knee crease at the bottom of the squat, which is referred to as an “ass-to-grass” squat.

If you can’t squat that deep, well, you’re in the company of many, many gym-goers. But you’re not off the hook! Just place a 10-pound plate under each heel. This will create a slight anterior weight shift and make up for tight ankles. Still, drive your knees out and keep most of your weight from your mid-foot to your heel.

There should be a slight lean in your torso, and your lower and upper back should have good alignment without excessively rounding or arching.

Last, your knees should be held outward, with your feet roughly shoulder-width apart and your heels flat on the floor. Ideally, you would have a barbell on your back in the “high bar” position, resting mainly on your trapezius muscles and the upper ridge of your shoulder blades.

Back Squat

A great tip from the world of powerlifting is to push your knees out as if you were spreading the floor with your feet. This results in greater stability as your hip muscles tighten up to hold your knees outward.

Pull the bar into your traps as if you are trying to break it across your back. This cue will activate your lats, create more torso stability, and prevent you from falling forward.

The Essentials of the Deadlift

The hip hinge is the major movement pattern involved in a conventional deadlift. Essentially, the hips act like a hinge and flex, while your torso leans forward and your shins stay relatively vertical—that’s the difference between a hinge and a squat. No ass-to-grass here; the hip motion is primarily back-and-forth rather than up-and-down.

As with the squat, however, the spine stays aligned and doesn’t round or extend during a deadlift. But you should feel more tension in your hamstrings than a squat, particularly at the bottom of the movement, where the bar is on the ground.

Also, make sure you perform this movement with soft or slightly bent knees. We’re not doing stiff-legged deadlifts here.

To perform a conventional deadlift, step up to the bar with a hip-width stance. Bend your knees and hips, and grab the bar with a double overhand grip to the outside of your shins.

Push your hips back and puff out your chest. Your spine should be straight with your shoulders just in front of the barbell and slightly higher than your hips.

The squat (left) is a quad-dominant exercise. The hip-hinge (right) is the major movement patter of a deadlift, in which the hips act like a hinge and flex, while your torso leans forward and your shins remain vertical.

Brace your abs and engage your lats. As with the squat, you should feel most of your balance and body weight from mid-foot to heel. With your chin slightly tucked in, stand up with the bar, keeping it close to your body.

Finish with a deliberate hip extension and glute squeeze. Don’t lean back excessively; this places unwanted stress to your lumbar spine. Now slide the bar down your thighs as you push your hips backward. Once the bar passes your knees, sit the bar back to the floor. Reset your position and prepare for the next rep.

The Road to 225

The best way to get stronger and better at a lift is to perform it more frequently throughout the week. This plan will focus on getting your high-bar back squat and conventional deadlift to 225 in a straightforward, systematic way, using three full-body workouts per week. Here, I’ll just illustrate the squat and deadlift routine; feel free to add any upper-body lifts as you see appropriate, as long as they don’t detract from the work you do here.

For the first workout, use a weight you can confidently lift for 5 sets of 5 reps, but which still feels somewhat heavy. If you’re successful at completing all reps in each set, add weight in 5-pound increments and attempt to perform all 5 sets of 5 reps the following week.

Keep moving up in this manner until you hit what feels like a limit. Don’t attempt a rep if you suspect you might not make it; just end the set. If you fail and your reps go like this: 5, 5, 4, 3, 3, use the same weight the next week, and attempt all 5 sets of 5 reps again.

Details, Details

Mixed grip or overhand? Sumo or conventional? Straps, belts, or nothing at all? Focus on learning the squat and deadlift movements first. You may find later that a mixed grip or a sumo stance is more comfortable at heavier weights.

For Wednesday’s workout, use a submaximal weight (roughly 60 percent of the weight used on Monday) and perform speed deadlifts. The execution of the deadlift is the same; however, the bar is to be lifted as fast as possible with correct form. For the jump squat, execute the squat as written above, but explode from the bottom position and jump off the ground. Land lightly and prepare for the next rep.

Last, for Friday’s workout, start with a light weight and perform 5 reps. Add a little bit of weight, and after your rest, perform another 5 reps. Keep adding weight over the next 5-6 sets to reach the maximum weight you can perform 5 reps with, which is called your 5-rep max (5RM). In week two, work up to a max set of 3 reps. In week three, work up to a max set of 1 rep.

This program can be performed month after month until you reach 225 or a different goal number in each lift. You’ll notice a deload week in the fourth week to allow your body to recover before the next phase.

Week 1

Week 2

Week 3

Week 4

  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    3 sets of 5 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Squat Barbell Squat Barbell Squat
    3 sets of 5 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    3 sets of 3 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Squat Barbell Squat Barbell Squat
    3 sets of 3 reps (70% of week prior’s weight), 2 min. rest

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The Road To Two Plates: You Can Squat And Deadlift 225 Pounds!

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight TrainingComments Off on The Road To Two Plates: You Can Squat And Deadlift 225 Pounds!

<div id="DPG" webReader="187.485974851"><p>We've all experienced it. After a week of rigorous exercise and dieting—and Tupperware containers full of broccoli, brown rice, and chicken—you feel an uncontrollable urge to stray from your carefully planned meal plan. You measured and weighed all your meals but, alas, you hear ice cream and pasta calling your name. As it turns out, that voice could be especially loud if you're a woman.</p><p>According to a study published in the "International Journal of Eating Disorders,"<sup>1</sup> women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse. Women seem to lack <a href="http://www.bodybuilding.com/store/protein.htm">protein</a> in their diets, even when it comes to cheat meals! A lack of protein can be problematic for anyone, but it's especially troubling for women in the gym.</p><p>While your body needs carbs and healthy fats for energy, protein is essential for tissue growth and repair. If you're in the gym knocking out tough sets of squats and Romanian deadlifts, a lack of protein in your diet can hinder your body's ability to recover and grow!</p><p>Read on to learn more about the myriad powers of protein and how you can put them to work!</p><p>
<h3 class="article-title c11">1 The Importance Of Protein</h3>
</p><p>The reasons for adding more protein to your diet plan are numerous. Of the 20 <a href="http://www.bodybuilding.com/store/amino.html">amino acids</a> that make up protein, nine are essential. "Essential" means that your body can't manufacture these aminos on its own. The only way they can be consumed is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.</p><img src="images/2014/a-womans-guide-to-demystifying-protein-1.jpg" width="560" height="325"/><p>Women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse.</p><p>Each time you hit the gym for a workout, you break your muscle tissues down. You actually build them <em>outside</em> the gym. To do that, however, you need enough fuel. With proper protein intake, amino acids come to the rescue of your damaged muscle, repairing those tissues so they grow back even stronger.</p><p>Protein provides other key benefits to the hard-working, fit female.</p><h4>Protein: </h4><p>If you're constantly ravenous throughout the day, you're probably not eating enough protein at every meal. Compared to carbohydrates, protein takes longer to break down and digest.</p><p>This slow digestion time means you'll stay fuller longer and keep hunger at bay, making it easier to hit your caloric intake and macros for bodyweight maintenance.</p><h4>Protein: </h4><img src="images/2014/a-womans-guide-to-demystifying-protein-2.jpg" width="288" height="271" border="0" class="right-image c13"/><p>If you're constantly ravenous throughout the day, you're probably not eating enough protein at every meal.</p><p>Protein has the highest thermic effect of food (TEF), which is the amount of calories it takes your body to process and utilize a nutrient. At 20-35 percent, protein has the highest TEF.</p><p>This means that your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it!</p><p>Out of every 100 calories you get from protein, 25-30 are burned in the digestion process.</p><p>Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.</p><h4>Protein: </h4><p>As your caloric intake drops, and carbohydrates and fats become scarce on a strict diet, there's a greater chance that your body will turn to incoming protein for energy. This leaves less protein for various bodily functions.</p><p>If insufficient amino acids are present, your body will start breaking down muscle tissue to get individual aminos. For you, this could mean a loss in muscle and a slower resting metabolism. Protect against this by prioritizing protein!</p><h4>Protein: </h4><p>Oh, the wonders of whey. If you choose to add <a href="http://www.bodybuilding.com/store/whey.html">whey protein powder</a> to your diet, you'll be taking in more than muscle-building strength gains. You get an immune boost, as well. Whey protein contains glutathione, a tripeptide that helps strengthen immune function.<sup>2</sup></p><a href="http://www.bodybuilding.com/store/bpi-sports/whey-hd.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports-whey-hd-banner.jpg" width="560" height="144"/></a><p>
<h3 class="article-title c11">2 Myths About Protein</h3>
</p><p>One of the reasons that some women shy away from protein is because they believe the myths. Don't let false rumors cost you gains. Clear up confusion by separating fact from fiction.</p><h4>Myth: </h4><img src="images/2014/a-womans-guide-to-demystifying-protein-3.jpg" width="265" height="533" border="0" class="right-image"/><p>Protein will make you stronger. It won't turn you into an "overly ripped" version of yourself.</p><p>Protein will make you stronger. Associate it with powerful, lean muscle gains, not a masculine physique. Choosing chicken over chocolate and hitting the weights hard won't turn you into an "overly ripped" version of yourself. Put your mind at ease and know that this simply won't occur.</p><p>Ladies, remember that your body contains just a fraction of the testosterone needed to build up lean muscle tissue. Even with the addition of protein, you're not going to pack on muscle the same way your male counterpart might.</p><p>Your body can also only make so much lean muscle per day. Excess protein won't necessarily increase your muscular development. Excess protein gets broken into amino acids to be used as fuel or excreted, so don't worry too much about this myth.</p><h4>Myth: </h4><p>If you have pre-existing kidney problems, then you definitely want to be a little more careful about adding protein to your diet plan. But, provided you're an active woman in good health, you can safely increase your protein intake.</p><p>Just remember that increased protein can be dehydrating, so you'll want to increase your water consumption at the same time.</p><h4>Myth: </h4><p>There's no definitive proof that high-protein diets cause the excess acid load that's been linked to bone loss and poor health.</p><p>In fact, according to the "American Journal of Clinical Nutrition," studies found that high-protein diets had a small but significant benefit to the lumbar spine.<sup>3</sup></p><p>
<h3 class="article-title c11">3 Your Essential Protein Intake</h3>
</p><p>So, how much protein do you need? The suggested number differs depending on the source.</p><p>According to the Centers for Disease Control and Prevention, the standard food guide recommendation for the average individual is set around 46 grams per day for women and 65 grams per day for men.<sup>4</sup></p><p>Keep in mind, however, that this is the recommendation for the average, semi-sedentary individual. If you're constantly exercising and breaking down lean muscle tissue, your required protein intake needs to increase. Likewise, if you diet and consume fewer calories from carbs and fats, the macros you consume from protein will need to increase.</p><img src="http://www.bodybuilding.com/fun/images/2014/a-womans-guide-to-demystifying-protein-brooke.jpg" width="560" height="380" class="c13"/><p>People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.</p><p>People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.</p><p>If you're dieting and exercising, aim higher—between 1-1.5 grams of protein per pound of your bodyweight per day. As your caloric intake decreases, your protein needs will actually increase, so keep that in mind as you plan out your diet.</p><p>Focus on eating high-quality protein sources such as chicken, fish, lean red meat, eggs, low-fat dairy products, and quality whey protein powder.</p><h5>References</h5><ol class="dpg-list"><li><a href="http://www.ncbi.nlm.nih.gov/pubmed/11429982" rel="nofollow" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/11429982</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmed/1426093" rel="nofollow" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/1426093</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmed/19889822" rel="nofollow" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/19889822</a></li>
<li><a href="http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein" rel="nofollow" target="_blank">http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein</a></li>
</ol><a href="http://www.bodybuilding.com/store/bpisports/bpisports.htm"><img src="images/2013/bpi-sports-banner-2.jpg" width="560" height="144"/></a><br class="c16"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.009569378"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.54088050314"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/sclark.htm">Shannon Clark</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/sclark.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/sclark.htm"><img src="images/2013/writer-shannon-clark-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/sclark.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Women And Protein: Your Complete Guide

We’ve all experienced it. After a week of rigorous exercise and dieting—and Tupperware containers full of broccoli, brown rice, and chicken—you feel an uncontrollable urge to stray from your carefully planned meal plan. You measured and weighed all your meals but, alas, you hear ice cream and pasta calling your name. As it turns out, that voice could be especially loud if you’re a woman.

According to a study published in the “International Journal of Eating Disorders,”1 women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse. Women seem to lack protein in their diets, even when it comes to cheat meals! A lack of protein can be problematic for anyone, but it’s especially troubling for women in the gym.

While your body needs carbs and healthy fats for energy, protein is essential for tissue growth and repair. If you’re in the gym knocking out tough sets of squats and Romanian deadlifts, a lack of protein in your diet can hinder your body’s ability to recover and grow!

Read on to learn more about the myriad powers of protein and how you can put them to work!

1 The Importance Of Protein

The reasons for adding more protein to your diet plan are numerous. Of the 20 amino acids that make up protein, nine are essential. “Essential” means that your body can’t manufacture these aminos on its own. The only way they can be consumed is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.

Women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse.

Each time you hit the gym for a workout, you break your muscle tissues down. You actually build them outside the gym. To do that, however, you need enough fuel. With proper protein intake, amino acids come to the rescue of your damaged muscle, repairing those tissues so they grow back even stronger.

Protein provides other key benefits to the hard-working, fit female.

Protein:

If you’re constantly ravenous throughout the day, you’re probably not eating enough protein at every meal. Compared to carbohydrates, protein takes longer to break down and digest.

This slow digestion time means you’ll stay fuller longer and keep hunger at bay, making it easier to hit your caloric intake and macros for bodyweight maintenance.

Protein:

If you’re constantly ravenous throughout the day, you’re probably not eating enough protein at every meal.

Protein has the highest thermic effect of food (TEF), which is the amount of calories it takes your body to process and utilize a nutrient. At 20-35 percent, protein has the highest TEF.

This means that your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it!

Out of every 100 calories you get from protein, 25-30 are burned in the digestion process.

Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.

Protein:

As your caloric intake drops, and carbohydrates and fats become scarce on a strict diet, there’s a greater chance that your body will turn to incoming protein for energy. This leaves less protein for various bodily functions.

If insufficient amino acids are present, your body will start breaking down muscle tissue to get individual aminos. For you, this could mean a loss in muscle and a slower resting metabolism. Protect against this by prioritizing protein!

Protein:

Oh, the wonders of whey. If you choose to add whey protein powder to your diet, you’ll be taking in more than muscle-building strength gains. You get an immune boost, as well. Whey protein contains glutathione, a tripeptide that helps strengthen immune function.2

2 Myths About Protein

One of the reasons that some women shy away from protein is because they believe the myths. Don’t let false rumors cost you gains. Clear up confusion by separating fact from fiction.

Myth:

Protein will make you stronger. It won’t turn you into an “overly ripped” version of yourself.

Protein will make you stronger. Associate it with powerful, lean muscle gains, not a masculine physique. Choosing chicken over chocolate and hitting the weights hard won’t turn you into an “overly ripped” version of yourself. Put your mind at ease and know that this simply won’t occur.

Ladies, remember that your body contains just a fraction of the testosterone needed to build up lean muscle tissue. Even with the addition of protein, you’re not going to pack on muscle the same way your male counterpart might.

Your body can also only make so much lean muscle per day. Excess protein won’t necessarily increase your muscular development. Excess protein gets broken into amino acids to be used as fuel or excreted, so don’t worry too much about this myth.

Myth:

If you have pre-existing kidney problems, then you definitely want to be a little more careful about adding protein to your diet plan. But, provided you’re an active woman in good health, you can safely increase your protein intake.

Just remember that increased protein can be dehydrating, so you’ll want to increase your water consumption at the same time.

Myth:

There’s no definitive proof that high-protein diets cause the excess acid load that’s been linked to bone loss and poor health.

In fact, according to the “American Journal of Clinical Nutrition,” studies found that high-protein diets had a small but significant benefit to the lumbar spine.3

3 Your Essential Protein Intake

So, how much protein do you need? The suggested number differs depending on the source.

According to the Centers for Disease Control and Prevention, the standard food guide recommendation for the average individual is set around 46 grams per day for women and 65 grams per day for men.4

Keep in mind, however, that this is the recommendation for the average, semi-sedentary individual. If you’re constantly exercising and breaking down lean muscle tissue, your required protein intake needs to increase. Likewise, if you diet and consume fewer calories from carbs and fats, the macros you consume from protein will need to increase.

People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.

People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.

If you’re dieting and exercising, aim higher—between 1-1.5 grams of protein per pound of your bodyweight per day. As your caloric intake decreases, your protein needs will actually increase, so keep that in mind as you plan out your diet.

Focus on eating high-quality protein sources such as chicken, fish, lean red meat, eggs, low-fat dairy products, and quality whey protein powder.

References
  1. http://www.ncbi.nlm.nih.gov/pubmed/11429982
  2. http://www.ncbi.nlm.nih.gov/pubmed/1426093
  3. http://www.ncbi.nlm.nih.gov/pubmed/19889822
  4. http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein


About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

Visit link – 

Women And Protein: Your Complete Guide

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