Bodybuilding

Most of my clients are women. I am often asked why I train so many girls?. Why am I so good at getting them into shape?. The truth is women train harder than men in my opinion, this is why I train them. They fit my- give your all, hard work, effort is everything philosophy. Don’t get me wrong the guys I have as clients work hard very hard- but the girls have more. That’s why they have kids and us guys don’t. I am pro woman as they never cease to amaze me.

Here’s why, they can do that much more so this is how I structure a basic plan for the ultimate figure.

Females have less muscle building hormones than a males. This means that their ability to grow muscle tissue is lower. So to stimulate a gain in muscle - tone, everything has to be right. Hard consistent training and good clean eating, day in, week out, month after month.

Claire Cotter 2005

Females have a better relative strength than males. This means that, given a percentage of a one rep max they will outperform the males every time in doing reps. In lay-mans terms this means that a woman doing a squat with 80% of her top weight versus a man. The woman will win hands down.

Obviously females have different frames and biomechanical differences from males and this means exercises have to be tailored to fit the mechanics of the female.

In my experience women can do more reps at a faster pace and with far less rest between sets than a man can. In-fact they will not even get much out of a workout, unless I move them fast and not let up on attacking the muscle area-areas I am wanting to target at that point in the workout.

Claire Cotter 2005

I have had best results with all body workout programs. At most two a week, one of these may be a boot camp session again this is an all body workout. My goal is to work the client hard, I want them to give 100 % and nothing less, then rest. A workout is completed in 50 minutes or less and in that time some 25 to 30 sets can be completed. Reps range from 15 to 30 and in many cases this is even more, as many sets are super sets or tri sets.

Don’t be misled into thinking light weights are used, there not.

I have girls who can squat two plates a side for 15 reps and leg press five plates a side. Remember that this is done after, maybe fifty feet of walking lunges with thirty pound dumbbells and absolutely no rest.

All the girls do chins, many with weight added and can do at least forty press ups and that is again, in super sets.

I have an infinite number of exercise combinations, which I use to target an area of a women’s body. I can pinpoint an area for instance in the legs and bum and target that area completely, through combinations of movements, I can make that area ache like you have never known. This comes from working with clients and many competitive clients for the last twenty years.

One of my sayings- philosophy is- If you train hard and eat clean, that is exactly what you will look like you do.

Your body adapts to what you give it, if you drink a lot, eat fast foods, stay up all night, that’s what you look like you do. On the other side of the coin. Train hard, take care of yourself, eat good clean food and drink plenty of water, rest when you need to. What do you think you will look like you do?. You will look a picture of health- because you are living it.

What do I call clean eating?. No processed foods. Eat as natural as possible. Plenty of fruit, vegetables, natural carbohydrates and lean protein sources. Also plenty of good clean water.

My clients are athletes they need to be low in body fat, hard and toned. They need to look like they are strong, toned and fit, they need to look like they can do chins, press ups, run fast, do lunges for great distances, jump high, be supple and have boundless energy. The end result of this is an awesome figure. So that’s how we train.

Jenny Garside 2005

Ian Duckett’s bodyindesign. For phone consultations, books, videos, www. bodyindesign.co.uk