mouse over reads: “I’m as surprised as you!”
Socks with sandals. Sleeping with the window open no matter the weather. If pool can be considered a “real” sport. Husbands and wives don’t always agree and this month finds me right smack dab in the middle of a doozie of a disagreement between fitness power couple Rachel Cosgrove and her husband Alwyn Cosgrove. You may remember Rachel from my most effective Great Fitness Experiment ever when the Gym Buddies and I did her program from The Female Body Breakthrough
The main principle of Rachel’s book: thanks to hormones, genetics, evolution and anatomy, women need their own exercise prescription.
The main principle of Alwyn’s book: is summed up pretty well in the subtitle “lift like a man, look like a goddess.” Catchy!
So which is it? Should women exercise like men or do we need a different regimen? And if we do lift like men, will we look like one? This question has plagued us since the moment Adam first lifted his fig leaf and said to Eve, “Did yours break?” And I’ll admit to going back and forth on this subject quite a bit.
When I first started weight lifting I bought into the “train for muscle endurance because you don’t want to get bulky” school of thought that leads women to Barbie pink dumbbells and the Tracey Anderson hall of fame. Then I discovered heavy lifting and I loved how powerful it made me feel. But it did make my quads, lats and shoulders bulkier (oh yes it did!) – true I was never as big as a man but I was bigger than I liked to be. And deep down I always thought women should get credit for dealing with hormone fluctuations on a monthly basis and the fact that we have way more estrogen than men and oh by the way estrogen is a fat-storing hormone. Fun tidbit: By the end of pregnancy your estrogen levels are 400 times what they are normally.
So any time a man would say, “It’s simple, all you have to do is eat right and exercise and that baby weight will fall right off!” I kinda wanted to punch him. And then weep. Because I get very moody at certain times of the month. The truth is that men will never experience in their lifetime the type of hormone swings that the average women does, nor do they have the loosened ligaments, widened pelvis and swing-low-sweet-chariot boobs that come with childbirth. So of course a woman’s fitness plan should accommodate these differences, right?
The problem is that we don’t really know what that accommodation should be. I can tell you that the Barbie weights aren’t it. I know a lot of women actually that have got the best results for their bodies by working out like, yes, a man.
Having read both books multiple times, I’m going to let you in on a little secret: While they both stand by their conflicting positions, they both recommend pretty much the same things. High intensity interval training. Heavy weight lifting. Not much (if any) steady-state cardio. It turns out that according to the Cosgroves, women need to take a more masculine approach to weightlifting and adapt it as needed to our girly issues.
I had fantastic results with Rachel’s program but will Alwyn’s similar-but-different-in-a-few-important-aspects plan work the same magic for me? We’ll find out!
UPDATED TO ADD: We will be doing this Experiment for longer than one month! I’m not saying will draw it out for six months as he outlines – we’re starting on stage 2 – but we’ll be at this at least a couple of months.
Results from August’s Mixed Martial Arts Experiment
Bleh. There are some Experiments I just have a hard time getting into and this was one of them. I didn’t enjoy MMA as much as I’ve enjoyed other types of training. I blame the “ring girls.” As I mentioned before, MMA is one of those workouts that comes with a whole cultural experience attached. After reading the magazines, watching a few fights online and talking to some people in the scene I have to say the whole thing seems very misogonystic. While a cursory nod is sometimes given to a female MMA fighter, most of the time chicks are only around to parade in bikinis. I’m not saying that I wanted to jump in the ring – this Experiment found me saying out loud several times “If I live my whole life without ever being punched in the face, I will be happy” – but I didn’t appreciate the way the girls were reduced to fake tits and tans. But I’m not here to criticize the culture (especially since I realize that one month isn’t much time to form an opinion) – MMA certainly has a TON of fans both male and female – I’m here to talk about the workout.
If you can separate the culture from the exercise, then you will discover a seriously kick-butt workout. MMA fighters may be some of the best all-around athletes I have ever seen. Their workouts (from my limited experience) use a lot of body weight exercises, a lot of strong-man type lifting (tire flipping , sledge hammering etc.) and a crap ton of punching, kicking and other martial arts drills. It made for a varied, interesting and really really tough workout. One day had us doing punching drills while holding hammers. The next we were round-housing each other. And then we were practicing grappling. I liked almost everything about the workouts except for the split knuckles (those take forever to heal and Gym Buddy Megan’s even got infected) and the attitude.
Gym Buddy Allison however really loved this Experiment. Her favorite workout was the first one we tried that basically alternated different types of punching and kicking in 1-minute high-intensity intervals. The best part is that contrary to what we do in our TurboKick kickboxing classes, we were actually punching and kicking real things (pads and focus mitts usually, people accidentally). You pay a lot more attention to your form and your power when you’re making contact.
Conclusions
I’d do an MMA-style workout again in a heartbeat. If I never have to read another MMA publication it will be too soon.
Any of you try this Experiment with us – What did you think? What’s your philosophy about women lifting like men? And who’s in it with us (and Alwyn!) for September???
OOOh, I’m so excited to hear the results of September’s experiment!! I tend to think that more women should (generally) train like men. Yes, you may get bigger arms and shoulders – but your waist will be so much smaller in comparison! 😉 I started out training to lose weight, and I still am – but mostly now, I want to gain strength. And I enjoy seeing that strength reflected in the mirror. I like how my shoulders feel now when I have my back against something; that line in my arm where you can see the muscle vs. remaining fat is so cool; my newly popping quads, where you can see the muscle jutting out after a hard workout (which is quite frequently), make me very vain. . .(whoops).
As for MMA? Yeah, so not interested in anything that could make me bleed.
training for strength is SOOOO empowering. and much much more measurable than a silly scale!
I’M SO IN! I am on my third workout of Phase 1 of the NROL4W. ME LOVES this program. Are you starting with Phase 1 or skipping ahead?
Hahah – you know me too well:) I’m limiting this experiment to 2 months so we’ll be doing all the workouts but just not as many days as he says to. Although we are starting at stage 2!
I like BOTH books, and I love the workouts! I just have a hard time fitting them in with everything else I do, as I now teach 5 Pilates classes a week and use either light weights or the reformer, so I’m never sure if it’s OK to do a heavy-lifting workout without a complete day of rest in between.
I, too, despise the MMA culture. The fighters are amazing, but seeing women reduced (yet again) to T & A is a huge turnoff. And, yeah, I’m a little afraid of doing it myself, I must admit.
Alyssa, since you teach and get “weights” in other days, I would devote two 30 minute sessions a week to “heavier” weights. just my 2 cents!! 🙂
Thank you!!!!!!!
Your experiment with FBB back in ~October seriously changed my life. I bought the book, quit with the steadily increasing, excessive and obsessive cardio, and got on board with the functional, strength training workouts. And I LOVE it. I feel better about myself, look better, and don’t have that horrible dread-yet-need relationship with working out. Thank you for inspiring me to make such a positive and lasting change to my life! I’m looking forward to seeing how you feel the two compare!
This made my WHOLE DAY!!! I am so so happy for you! And so glad that you enjoy it as much as I do. THank you for letting me know:)
I have both books too! I haven’t actually done the workouts in either as written, but I definitely do the exercises out of them (and yes, I train like a man ;)). I LOVE being in the weights room lifting heavy weights, squatting, deadlifting, pullups, they’re heaps of fun and I can honestly say, that after 12 months of lifting like a boy, I don’t look like one. I do have muscle, but it’s really only visible when I flex or while I’m lifting, the rest of the time…..I just look less flabby. Granted I’m not super lean though, I still carry enough body fat to not have my muscles bulging (although I’m not sure they’d bulge anyway, it’s hard to gain that much muscle!).
Good luck and enjoy the program. I can’t wait to see your results!
Eh, you know I don’t always do workouts exactly as written either;) We’re sticking pretty close this time though – the only thing I’m changing is abbreviating the length of each stage.
Thanks for the nudge – I keep circling the Rachel Cosgrove book and then letting self-defeat kick in without even trying!! Going to pick it up today (or order, if cheaper) and get my non-MMA female hiney in gear! FYI: I subscribed to Tracy Anderson’s emails for awhile because it cracked me up to get emails from ‘me’ (exact same name prior to marriage). Ah, it’s the little things in life, right? 🙂 Keep at it Fearless Leader!
Oh yay!!! Do it!!! And then let me know how it goes! PS. TOo funny about Tracy Anderson!!
I think people need to workout based on their goals, not their genders. My goal is to be strong and while I am not turning into the She-Hulk anytime soon I can’t be worried about looking small and waify and still reach my goals. I will lift and work out how I want and anyone who tells me that my gender is a reason to do anything differently can just shut up and I just cannot muster enough respect to listen to them. No advice should isolate one gene out of the myriad of traits that make me me. There is more variation with in each gender than between them
“There is more variation with in each gender than between them.” Ah good point! But as for your first assertion, part of me wonders if workouts goals aren’t heavily influenced by gender – even if we don’t consciously realize it.
I think the workout that you actually do (because you like it) is better than any workout you’re “supposed to” do for whatever salutary reasons. So although I like Alwyn’s catchphrase, I sort of resent the idea that when I lift heavy weights I’m doing something “like a man.” I’m doing it like ME. Granted there haven’t been m/any female role models for strength training until recently, but still I dislike the concept that anything I do is defined in relation to the way men do it.
I’ve found I lift a little differently than most men in some ways, for example a wider stance for squats, and I don’t even bother with barbell upright rows because it’s too hard to clear the front porch (ahem).
So I don’t know – there may be some forms of exercise that are more effective for female versus male, in attaining a specific goal, just because of physical differences like pelvis or hormones. But I tend to think we are more alike than different, so that again, the workout you like to do is the best one, whether or not it’s the *most* effective one.
I like what skeptigirl says about training for goals, not gender.
This ” I don’t even bother with barbell upright rows because it’s too hard to clear the front porch (ahem).” has had me giggling all day. I even read it to the gym buddies this morning as we did, yes, upright rows. Krista feels your pain. Me? I wish I did…
Oh sweetie, be careful what you wish for! 🙂 The grass is always green on the other side…
I have this book. I have wanted to try the “plan”, but I had forgotten about it (I got the book a year ago), so thanks for this push.
Will you email me and tell me what exactly you are doing? Since this is just a month-long experiment (I assume) are you altering anything?
We’re starting on stage 2 and we will be doing it for longer than 1 month. Most likely two months meaning that will do each stage for half as long as recommended. Do it with us!!
One of the things that first got me off of the machines and on to the free-weights area of the gym is that many of the machines are designed primarily for men. The pec-fly machine, for example, has a wider shoulder angle than is comfortable for most women (or small men, for that matter.) With free-weights you’re able to adapt every exercise to the precise angles you need for accommodating your “girls”, your feminine pelvis, etc.
Amen to this! I hate machines for this very reason.
I have to continue to support the importance of cardio as an integral part of staying fit for the long haul.
The martial arts and the physical, mental and spiritual aspects that they added to my life was one of the best things I’ve ever done.
I have been back working through Rachel’s program and will be interested to see how this is different.
I’ve had the New Rules Of Lifting for Women sitting on my bookshelf for a few years now. If I recall, I looked at the workouts, saw that they really required a gym, which I don’t have, and that was the end of that. I will pull it down and have another look though.
sorry for butting in.. but it’s definitely harder to lift for “strength” or “heavy weights” without a gym, but there are a lot of at home things you can get. my friend has a power rack, a barbell, weights a TRX or other suspension trainer… and that’s it! lots of pushups, pullups, squats, deadlifts, etc. definitely can be done.
i give a lot of at home workouts at on my new site. http://www.momwod.com. a lot of bodyweight stuff, but on the membership side there are more “strength” workouts. good luck!
No worries. I actually do have dumbbells, bench, pull up bar at home and I do work out with weights. I just thought I remembered the workouts in this book using a lot of gym specific equipment and it’s easier to do workouts that are designed for the equipment I do have. I pulled the book off my shelf and had a look last night though, and I think a lot of it is doable with what I have available.
I actually just started new rules of lifting yesterday morning!
Wooohoooo!! Keep me posted!
Totally off topic, but the other day I found this blog talking about making ice cream from literally JUST frozen bananas… and it made me think of you. I made some last night adding peanut butter and chopped up mounds… it was pretty amazing (if you don’t mind the taste of bananas)…
So weird that if you put frozen banana slices in a food processor for long enough it will turn into a soft serve ice cream consistency…
I’ve had the same with frozen strawberries!
Totally have to try that! (maybe them both put together??) I love the consistency of soft serve, but that’s not really breakfast appropriate… or helpful after a workout – so this concept seemed made for me.
I’ve never tried strawberries – will have to get on that!
Frozen strawberries? Awesome! I’ve been seeing the banana version around for awhile but I don’t like bananas. Will have to look into the strawberry version!
Yes!! I’ve done this before! I love it! My fave is to add a smear of peanut butter and some cocoa powder to the banana. But mint chocolate? NOT GOOD. So glad you like it! Maybe I should do a post on it? But my cooking posts always look like crap;)
I am still laughing at this – “So any time a man would say, “It’s simple, all you have to do is eat right and exercise and that baby weight will fall right off!” I kinda wanted to punch him. And then weep. Because I get very moody at certain times of the month. ”
I personally don’t like lifting weight, especially heavy weights. I’ve seen videos where women lift those huge barbells and it sort of freaks me out. My back hurts just looking at those videos. I guess to each their own. I tried heavier weights in the past, and the results were always squared looking muscles – nah, not for me.
I just started stage 2! Loving it!
Yay!!! We’re starting with stage 2 😉
I strongly support the theory that women should lift like men. I’m a member of Rachel and Alwyn’s gym in Newhall, California and I can assure you that the women who work out there do NOT look like men. Unless you’re getting some steroid injections from a skeezy dude in an alley, you’re just not gonna bulk up like the Hulk (a little extra muscle is fine, of course).
Also, I think the differences between Rachel’s “Female Body Breakthrough” and Alwyn’s NROL4W are due to advances in the science that have taken place since the earlier book was written. Alwyn is known for following the latest in exercise science and can rattle off quotes from scholarly journals better than most guys can talk about their favorite sports teams. I don’t think there is any real difference between Rachel’s and Alwyn’s approach today.
You get to workout with the Cosgroves?? Me = JEALOUS. And good point about the science catching up. As for “real differences” despite the claims made in their introductions, there really aren’t any differences in the books either. They advocate very similar techniques. Which I happen to love!
I have been doing NROL4W for awhile now, I’m on stage 3, I only do it twice a week. You do need some kind of equipment- if you do it at home, you do need weights. I love it. I get compliments all the time on my physique. I do look muscular, but unless a size 4 is bulky, I would say there is no danger of that. I joined a gym and started NROL4W because of a comment the” fit jerk” made in reply to a comment I made here, about being afraid of hurting myself if I lifted too heavy. I have achieved deadlifting my bodyweight, and have no plans on stopping any time soon.
Woohooo! Way to go! So glad you are liking it!!
I definitely agree with tossing out the steady state cardio and barbie weights! I have always looked the best when I push myself a little harder in the gym
I definitely support the idea of lifting like men, and I certainly don’t think it makes one look like a man. That being said, I’m busy enough that my workouts have to be able to be done from home with minimal equipment most of the time, and produce the greatest effect in the least amount of time. At this point, that means kettlebells for 10-12 minutes 3 times/week, sprints one day and heavy weights at a gym once a week until failure on most exercises. These type of heavy lifting and high intensity exercises also increase speed and endurance (though the reverse is not true).
In the Four Hour Body, Tim Ferris profiled a 17 year old girl who competed in track competitions and had already broken many records for her age level. She also could deadlift over 400 pounds and was not the least bit bulky.
I love kettlebells! And I love to hate sprinting!! As for that 17-year-old I hope they got her in the Olympics because the world record for the smaller weightclasses of women is only 300 pounds… She’s amazing.
I know… here’s the video where Tim talks about it in case you are interested. I think the part about her is at 7:26 and she deadlifted 405 at a weight of 130
http://www.fourhourworkweek.com/blog/2011/05/27/the-shortcut-to-the-shortcut-the-4-key-principles-of-the-4-hour-body/
I have been doing the workouts in New Rules of Lifting for Abs, also designed by Alwyn Cosgrove, since January. I’m on my second round and have loved the results. I’m a runner so I started this program to strengthen my core (I think it’s probably pretty similar to NROLW, though I haven’t read that one). I’ve lost some inches, a pants size (without changing anything about my diet and it is still full of plenty of junk), and I just feel stronger and better. I still love to run and I don’t love to lift, but I definitely find that if I want results in the way my body looks, all I really need to do is lift. Running just makes me feel better. I’m sure you will have great results with this experiment.
Ah, I saw that book but didn’t check it out because I assumed it was just full of ab workouts. Now I know better! Thanks for the tip. And congrats on the great results!
Maybe I should join? Haven’t read the book, but it is on Kindle, so I could get it right NOW. I am a big fan of weights and I really liked Rachel Cosgrove’s book. Or perhaps I will wait and see how it works out for you.
Do it!!!! You know you love instant Kindle gratification;)
I preach lifting like men!!! The whole joke of “man bicep” is that we can lift heavy weights like men without actually getting a man bicep!
But I don’t think that lifting like men only means lifting heavy weights. To me it also means high intensity circuit training. It means lifting and doing things that are challenging and not just cardio at a steady rate for an hour.
I mean just look at Crossfit girls! Who wouldn’t want to look like them?!?!
Crossfit girls are HOT. I’d love to look like that!
I’ve competed the NROL4W program and documented it on my blog. I’m now doing the original version. (http://leftoversforlunch.com/get-fit/) I’m definitely interested to see how you scale this down to a 1-month program as it is designed to be 6 months if you follow it to a “T”. I recommend maybe doing Stage 5 if you only have time to do one stage, or Stage 3 if you aren’t feeling quite up to Stage 5. Definitely give the Body Weight Matrix a shot. It’s humbling.
Very cool that you’ve already done this one! And we will be scaling it down some but we’ll take at least 2 months and probably 3 for this Experiment. Not even I’m nuts enough to do it all in 30 days! Thanks for the tips!
HI! I guess I should have written a book & been rich & famous & you would be doing my book workout! 😉 I have done it all. I was young & did the aerobics classes. I lifted since my 20’s but not serious like when I started in my 30’s. I have done light weight & medium weight & heavy weight. I have done tons of cardio at steady state & learned to change it up & do different things & HIIT.. I really have done it all AND I have modified for what is right for me & my body….and now I am working thry menopause but worked thru perimenopause before that.
I am just not good at putting what is in my head & mind on paper. It sounds great when I am thinking what to write but when I wrote it, it is BAD. You want to be a ghost writer! 😉
Charlotte!! this experiment will be great. I spoke with Alwyn at a strength & conditioning conference out in LA back in 2006…. extremely smart guy!! Hey, I’d love to do a guest post for you about training heavy or weight training in general or something. I’ve been lifting weights since I was 15… that’s 1/2 of my life!! getting ready for my first “real” photo shoot!
A couple shameless plugs, if i may… my new site is up and running… fast fitness solutions for the busy mom!! LOTS of at home workouts, some strength workouts, interviews, videos, tips, etc!! http://www.momwod.com
also, the BEST strength site out there http://www.elitefts.com (whom i’m proud to be a Q&A member for) is having a twitter chat on tuesday 9/13 @ 9pm eastern…. #eliteftschat feel free to follow, lurk or join in!!
shoot me an email about guest posting!
So jealous you met him! And congrats on your new site – I’m excited to check it out! As for guest posting, I don’t currently need any but I’ll put you on the list for the future!
Hi there, I have been reading for awhile but don’t comment often. I just bought the New Rules of Lifting book and have barely flipped through it yet but joining the challenge will be a great way to a) actually do it and b) get back to the gym after slacking at the end of summer. I’m in!
Your article for Shape (22 Men’s Exercises Women Should Do) has totally inspired me. Going out to Target this weekend to buy more kettlebells. I really appreciate the “how to” videos. Any tips for how to tractor tires tricked out for tire pulls?
Yayayay! I’m so glad you liked it! My friend actually made that tire we are using by drilling two holes in it, looping a heavy duty chain through and attaching handles. I think he said the whole thing cost him $20. For more tips on making your own ultimate garage gym, check out this post https://www.thegreatfitnessexperiment.com/2011/07/the-ultimate-diy-garage-gym-plus-the-hot-sweaty-mess-workout.html
Guess what! I met Rachel Cosgrove two weeks ago at Perform Better’s Functional Fitness Summit. I took one of her hands on seminars and we even talked about your experiment. She thought is was super cool you loved her book so much! I also went to Alwyn’s lectures. He was an AMAZING speaker. People gave him a standing ovation and the girl next to me was crying. I love the Cosgroves!
Since I need to stay out of turbokick tomorrow due to a cortisone shot in my foot. I am going to take it as a sign to try this workout.
Hopefully I will be able to figure out what to do with the free weights before I can pick up the book.
Wish me luck.
oh NRoLfW. I have it. And done the workouts. Best thing for me was the chapter about the quad dominance of women. As a teenager I always injured my knees during sports, and now I know why. It was cool to get stronger and see those heavy dumbbells I couls use in the end.
If you liked FBB, I think you’ll like NRoL4W as well (well, except for the goofy-looking-but-good-for-you dynamic warmup). Glad to see this book getting attention through your experiment — it’s a good one!
Pingback:The Importance of Resting Between Weightlifting Sets [Do I have to? Really??] | The Great Fitness Experiment
I’ve been taking muay thai classes for just over a year, and the workouts I get are amazing. While I’m motivated by wanting to be more fit, it also helps to have the motivation of wanting to punch/kick harder, react faster, tire out slower, occasionally own my classmates in a sparring match. I finally told my instructor that I would, in fact, like to step into a ring at least once.
The stress relief that comes from kicking a heavy bag with all your might is pretty great too.
Pingback:The Grossest Thing That Has Ever Happened to Me at the Gym [Illustrated with crappy pictures*] | The Great Fitness Experiment
Pingback:The Grossest Thing That Has Ever Happened to Me at the Gym [Illustrated with crappy pictures*] | Elite Fitness