One of the most important fitness lessons I ever learned came from observing the women at a cheap and cheerful 24-hour gym.
(No, not like that).
Most partook of the usual nonsense women are wont to do:
* Cardio (mostly the stepper or walking on the treadmill at an incline if the stepper was in use),
* Train legs and butt every single time without fail using light weights and very high reps,
* Little to no meaningful upper body training.
Obviously, this scheme is broadly ineffective – but for one small detail.
The women who were not fat possessed tremendous lower body development.
Far more than I would have expected given how their “training” defied the received wisdom regarding muscle building (i.e. go heavy for low to moderate reps with “pump it up” style training being largely discredited).
So I decided to give what they were doing a try, albeit everywhere and without the cardio because I was still allergic at the time.
The result?
Astounding.
Everywhere got bigger very quickly (to the point that a friend told me people were accusing me of taking angry juice behind my back like a gaggle of catty schoolgirls).
But the real winners were my delts.
I owned this blue checked short sleeve shirt at the time. It was far and away my favourite item of clothing, but I had to stop wearing it because the arm seams suddenly terminated three-quarters of the way down my traps as a result of my shoulders growing so much.
Truly, a sad day.
Conveniently, I mansplain how to incorporate this “high-rep” approach as part of the shoulders and arms specialisation programme which features in November’s issue of “The Phil Tyreman Letter”. (If your shoulders and arms are already where you want them, you can adapt the programme for other body parts with a little critical thinking.)
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Thank you,
Phil Tyreman