Got an excellent guest article here from my friend and fellow
strength coach Jason Ferruggia...if you're female, train females
or train WITH a female, this is good reading...

Nick

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4 Changes Females Need to Make to Their Workouts

For optimal results a female shouldn't train exactly the same
way males do.

Below is a list of 4 things females should do to ensure
better results from their training.


1) Always Do Full Body Workouts

Males can get great results with full body workouts from the
first day they start training and can continue to use them
forever, as long as they're smart.

However, there are great benefits to be derived from
occasionally splitting up your workouts into upper and lower
body focused days.

But not for females. They should always stick with full body
workouts. An upper body only day is a waste for the ladies.

What girl do you know has a burning desire to spend 45
minutes pumping up her traps, lats and guns? None I know.

Full body workouts will help females build muscle, gain
strength and burn fat faster than any type of split.


2) Do Slightly Higher Reps

Girls can do more reps with a given percentage of their one
rep max. For example, Johnny might be able to do 6-8 reps
with 80% of his one rep max on a given exercise.

Suzy, on the other hand, will likely be able to do 9-12 reps
with that weight.

Of course, these are just random figures I'm throwing out
there. The point is that females can benefit from slightly
higher reps than males.

But not that light weight, 20-50 rep nonsense you see in
women's health mags.

That's useless and does nothing for anyone.

You still need a pretty decent amount of resistance to gain
muscle and strength.


3) Decrease Rest Periods

After a hard set of five reps on a squat a guy might need
three minutes to repeat the effort, or even catch his breath.

A female will probably be ready to go again in a minute. If
they're weak it could be even less time than that.

That's why it doesn't always work for guys and girls to train
together. The guy gets gassed out of his mind and has to cut
his loads way back or ends up puking in the corner, and the
girl is bored out of her mind waiting, watching the clock.


4) Get Rid of Single Joint Isolation Exercises

Guys may want to do some curls and pushdowns on occasion but
little exercises like that are a waste for females.

Focus on big compound movements that allow you to move the
greatest load. We're talking pushups, dips, overhead presses,
inverted rows, squats, deadlifts and lunges.

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Want a program designed BY a female strength coach specifically
FOR females?

Jason's wife Jen has just released a new program called
"Bikini Body Workouts 60 Day Transformation"

It's available now and on sale for 50% off from now until Friday
at midnight. Be sure and check out the before and after pics.

Download it now at

http://www.fitstep.com/goto/8/bikini-body-workouts.htm

This is not fluff training, I promise :)

Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!