Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
Old 10-26-2011, 08:20 AM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,816
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Training the Beginning Female Powerlifter

Training the Beginning Female Powerlifter
by Michael Boyle (1985)


As more women participate in weight training and compete in the various strength oriented sports, the need increases for more information relating specifically to the female lifter. This short article is intended to aid in the preparation of novice female lifters.


1) Technical Preparation.

Novice women, like all beginners, need extensive preparation in the basic techniques of the powerlifts and a constant emphasis on the maintenance of good form. Although the preceding statement seems to be apparent, the form of many novice women in local meets I have observed is less than acceptable.

Increases in training lifts at the expense of technique must be discouraged. This may mean that increases in training poundages are not made as rapidly, but good technique initially is much important in the long run than the amount of weight lifted in the early training period. Technically proficient lifters are also much less prone to injury.

Proper back position in the squat and deadlift is a vital need for beginners. A flat back is essential to long term success in both lifts. Any forward bending in the squat or deadlift should occur at the hip joint and not in the spinal column.


2) Training Program.

The training program of the female powerlifter should not vary significantly from that of the male powerlifter. Training should involve a well-rounded program centered around the three powerlifts and should involve a well-rounded program centering around the three powerlifts and should follow a simply cyclical progression. Women do not need lighter weights, more dumbbell work, bodyweight lunges or any of the other exercises often associated with “female” lifting. In terms of the physical adaptations to training, there is little difference between sexes. (Note: hypertrophy and rate of strength gain are notable exceptions.)


3) Increasing Poundages.

One problem encountered when training the female lifter is how to increase training poundages without altering the training cycle. Using the conventional 2.5-lb. Olympic plate, the smallest increase in weight possible is 5 lbs. On most machines, the smallest weight increase is 10 lbs. Very often, a five or ten pound increase for women in the bench press or other upper body exercises disrupts the continuity of the beginner’s training cycle by drastically reducing the number of repetitions that can be performed. A woman who bench presses 100 lbs. for 10 reps may only perform five or six with 105 lbs. The five pound increase in weight also represents a 5% increase in the training poundage. A gym frequented by women lifters should have 1¼ lb. plates to accommodate these lifters. The plates allow 2.5 lb. increases and reduce the percentage of increases in training poundage by 50%.

When training on machines, place a 2.5 or 5 lb. plate on the pin rather than increasing by a 10 lb. machine increment. This will allow a more easily handled increase.


4) Physical Differences.

The most obvious difference between the male and female lifter that affects weight training capabilities is the quantity of muscle mass in the shoulder girdle. The smaller and less muscular upper body makes women comparatively poor bench pressers. In addition, the smaller shoulder complex causes problems in the squat. Narrow shoulder width forces the female lifter to be much more conscious of bar placement in the squat. The low bar position is more difficult to maintain because of the smaller rear deltoids and trapezius. Women must maintain the elbows in a high position to the rear and squeeze the trapezius muscles to form a solid base for the bar.

On the positive side, the greater flexibility of women allows them to reach the low position in the squat with less discomfort and allows females to assume an effective starting position in the deadlift.

Coaches of female lifters must realize that novice females often have a background in athletics, but not in weight training. The combination of a highly motivated athlete and a relatively brief background in weight training often leads to heavy poundages performed with questionable technique. The responsibility of the coach is, first and foremost, to protect the lifter’s body. The best protection for any lifter is sound training and ethical coaching.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Sponsored Links
Old 10-26-2011, 08:24 AM   #2
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

Good article. I pointed out a couple of things that I hadn't thought of before.
Off Road is offline   Reply With Quote
Old 10-26-2011, 08:26 AM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,816
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
the greater flexibility of women allows them to reach the low position in the squat with less discomfort
I wish this were true of my wife. My wife can sit Indian style but no matter how I instruct her I can't get her to depth.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 10-26-2011, 08:37 AM   #4
5kgLifter
Kettlebells' Angel !!!!
Max Brawn
Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
5kgLifter's Avatar
 

Join Date: Dec 2010
Posts: 13,927
Training Type: Other
Reputation: 646483
5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!
Default

Quote:
Originally Posted by BendtheBar View Post
I wish this were true of my wife. My wife can sit Indian style but no matter how I instruct her I can't get her to depth.
Have you tried her with a couple of light (5kg) KBs/DBs held in the "rack position" for KB front squats, it kind of off-sets a lean back and permits deeper squatting which can then be used to internally assess what the body is up tpo and what it's capable of in the other squat variations.

It could just be an issue of insecurity at the lower positions, which the above may help with.
__________________
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
5kgLifter is offline   Reply With Quote
Old 10-26-2011, 08:46 AM   #5
Hazzard
Senior Member
Max Brawn
Points: 5,710, Level: 48 Points: 5,710, Level: 48 Points: 5,710, Level: 48
Activity: 10% Activity: 10% Activity: 10%
 
Hazzard's Avatar
 

Join Date: Aug 2011
Posts: 2,521
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Pizza
Reputation: 1950
Hazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good postsHazzard has made some good posts
Default

Great article mate, I wish all ladies would read it, if only for the part about bodyweight lunges and light dumbbells.
__________________
Hazzard is offline   Reply With Quote
Reply

Bookmarks

Tags
beginning, female, powerlifter, training


Similar Articles
Article Author Forum Replies Last Post
Beginning powerlifting training log jp_ottawa Training Logs 989 10-25-2012 09:39 AM
Sexy Female Training TitanCT Articles 3 01-23-2012 03:00 PM
Beginning Again lift3r Muscle Building and Bodybuilding 6 12-01-2011 03:41 PM
2010: The Beginning jhuse2 Training Logs 287 03-21-2010 08:05 PM
Female Bodybuilders: Weight Training and Breast Cancer Surgery Iron Gladiator General Board 0 08-31-2009 02:27 PM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 04:20 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.