I’m in one of those moods today and i’ve addressed this issues SOOO many times, but hell, one more time wont hurt will it.
First of all, lets get some facts out there – below is a table showing the ranges of a hormone call TESTOSTERONE in men and women through the ages – i’m’ sure we’ve all heard of testosterone, so i wont go into too much detail on it.
However, you will noticed something rather obvious and something i find fascinating. (The measurements are nanograms per decilitre. Some medical tests report results in nanograms (ng) per deciliter (dL). A nanogram is one-billionth of a gram and a deciliter measures fluid volume that is 1/10 of a liter.) So, we’re talking teeny tiny quantities here that are produced naturally in our bodies – but they make a hell of an impact in our systems.
LADIES – LISTEN UP
One of the key, fundamental, crucial, vital ingredients for muscles to build/repair is testosterone. Its role in building tissue is tremendous. Its one of the KEY reasons i urge all teenage boys to lift up some bloody weights as they are truly blessed in incredibly large levels of natural testosterone at the ripe age where they can make significant increases in muscle. They will never see such high levels again without adding in more testosterone artificially later in life – which is never condoned unless medically supervised for such reasons like HRT/TRT.
Here is a good summary taken from LIVESTRONG –
Testosterone directly effects muscle growth by binding to receptors on the surface of muscle cells and amplifying the biochemical signals in muscle tissue that result in protein synthesis. Testosterone also increases levels of another growth factor, called growth hormone, that the body releases in response to exercise. Like testosterone, growth hormone increases protein synthesis and can result in increased muscle growth.
So, as you can see, testosterone is VITAL for good muscle growth.
What am i getting at here?
Well, looking at the chart ladies, you will notice something obvious. The levels of testosterone in men and women differ dramatically – in fact in most cases up to 20x higher in men than in women.
One of the great things about working with men who have never really trained properly is that they can see INCREDIBLY high levels of muscle increases in a very short period of time, because they have never really broken down muscle properly. So when i get a fresh bit of male meat in the gym (that sounds weird lol), in 8-12 weeks you can dramatically change his body composition. Increased exercise + better diet + actually using his testosterone for good + increased levels of Growth Hormone = MASSIVE CHANGES IN MUSCLE GROWTH. I mean it is truly awesome what you can do with a male who is fresh.
However – ladies – you just don’t have that luxury. Meaning you can squat until you drop, or bicep curl all you want in the squat rack – but your ability to actually add substantial muscle is reduced by up to 20x that of a male – bluntly speaking.
It doesn’t for 1 second mean you CANT build good muscle, because you can – my girlfriend is proof of that. However, it takes a LONGGGG time for this to happen – years in fact. So don’t be afraid of lifting up a weight and thinking you’re going to turn into Arnold Schwarzenegger in a week or two because that just wont happen. Any women you see who look like Arnold are taking “supplementation” to help lift the levels of testosterone they aren’t born with – if you get what i’m saying here.
Ladies – your biggest strength, when it comes to training, is your pain threshold. To this day i have never been able to “break” a woman when training – i’ve made many men fall to the floor like a sack of spuds and given up when they just don’t have the right mindset to push past failure. Ladies – you have the ability to train into failure as you can handle pain so much better – so embrace that and condition your muscles/body to be stronger. Then focus on a good diet & training plan to show off those shapes by getting leaner and healthier.
Next to the chart is a photo of Kirstie – she weight trains DAILY. She lifts heavy ass weights. How heavy am i talking about? Put it this way, body to weight ratio, she is stronger than me.
She weighs 50kg and can leg press 250 for a solid 6-8 reps
I weigh 105-110kg (depending on the week lol) and my max 8 rep leg press is 460-480kg i think.
Therefore she can press 5 x her body weight, where has i’m a measly 4.4x. But who’s legs are bigger…? Mine…. a hell of a lot bigger. Why? Because she has no testosterone and i’ve got shit loads (in comparison lol) – 20x more.
….and does she look all bulky and disgusting? NO! She looks bloody epic and FIT AS F…*insert swear word*…!
So to sum up – ladies…. lift weights. It will help shape and define your physique over time with a solid nutritional plan. However you will also receive all the amazing metabolic and health benefits from resistance training that cardio and zumba classes just don’t give you.
- Improved muscle strength – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age
- Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more calories when at rest
- Greater stamina – as you grow stronger, you won’t get tired as easily
- Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
- Pain management
- Improved mobility and balance
- Improved posture
- Decreased risk of injury
- Increased bone density and strength and reduced risk of osteoporosis
- Improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
- A better night’s sleep and avoidance of insomnia
- Increased self-esteem
- Enhanced performance of everyday tasksThe list goes on… cardio gives you none of that in comparison.