We've already heard from tall women and skinny women about the comments directed at their physical appearances that seriously get under their skin. Short men unquestionably face greater social challenges than short women do, but being small in stature can mean years of frustrating, often patronizing, comments.
What shorter-than-average woman out there hasn't elicited looks of intense suspicion from a bouncer examining your decidedly over 21 ID?
So, friends of short ladies everywhere, please avoid making an issue out of your smaller companions' height. The wingman walked up to me as his friend stood beside him and screamed over the music, “You’re perfect! Against my better judgment, I assumed that the wingman just wasn’t very good at his job and started talking to his friend anyway. He kept touching my hair without my consent, was legitimately disappointed that I could not twerk, and called me “sassy” whenever I voiced an opinion that was different from his.
I wish I could say that I’m surprised and appalled by the ignorance that white men tend to show when they approach me, but I’ve come to expect it.
White men have the privilege of not having to actively think about their intersections of race and gender, which is starkly different from black women’s realities. Our race and gender affects the way we carry ourselves, and this uncomfortable mindfulness is something that white men simply cannot relate to.
A white man must be willing to work toward a better understanding of how race and gender intersect differently for everyone, and he must also be prepared to speak out against the injustices that their partners will endure. We’ve recently offered suggestions on how people of color can approach their white partner on the issue of race. Most white men are unaware of the microaggressions towards their black partner that make their chances for a second date slim to none. Microaggressions are comments or actions that unintentionally alienate or demean a marginalized person or group. These may seem harmless to some, but they’re actually symptoms of deeper problems rooted in systematic oppressions that black women face daily. So, in order to avoid some head and heartaches down the road for both parties, I’d like to offer white men some suggestions on how to best approach us. This won’t apply to every black woman, but it wouldn’t hurt to infuse some intersectional feminism into your game. Intersectionality would help because it’s an understanding that a person’s experiences are shaped by their gender, race, physical ability, and socioeconomic class, to name a few factors. In other words, you should be looking at the whole person, and not a one-dimensional archetype of a black woman.
But before you can even get there, you need to do some self-reflection to work out why, exactly, you want to date black women (or a particular black woman). These are harmful stereotypes that will not only make your black partner uncomfortable, they will further marginalize them. You should want to date a person because you like who they are and have compatible views and interests, not because their race is the next thing to do on your bucket list or because you were enthralled by their “exotic ways” (honestly, are you doing an anthropological study on black culture? If you answered no to these questions and you think those assumptions on black womanhood are downright absurd (hint: they are), then perhaps you are well on your way to showing a black woman that you want to date a complete person and not a stereotype!
When you compliment a black woman in this way, you are implying that we are exceptions to the rule — the rule being that that black women are not attractive, intelligent, or posses any other positive attributes.
And when these stereotypes are internalized and then manifested in society, it could have severe consequences. More often than not we are looked over for jobs, we do not receive adequate education or medical care, and we are imprisoned at much higher rates than our white counterparts all because blackness is rarely associated with positivity.
So in order to combat the harmful stereotypying of our people, try to compliment us without the caveat!
Often, someone from a marginalized group is expected to be the authority on that group’s culture, but that’s an unreasonable expectation. It’s assumed that that everyone belonging to that group thinks and behaves the same way, but that is never – ever – the case. Instead, remember that black women, like all people, have varying interests, backgrounds, and obstacles that they face daily.
Try to think of a black woman as an individual, and not as the chosen speaker for a whole diverse group. Fetishization of black women occurs in many different forms, but the some of the most common include quantifying black women and expecting them to adhere to stereotypes.
This further marginalizes us by making it seem like we are something exotic, elusive, and mysterious.
Not only will you be sorely disappointed if the black woman you pursue doesn’t have any of these attributes, but you’re also perpetuating harmful stereotypes about black women. Individuality and uniqueness is something that isn’t afforded to black women; instead, we’re expected to fit into one suffocating box of limited stereotypes. But black women are fully fleshed, three dimensional human beings with varying thoughts, abilities, values, and passions. As cliche as this sounds, you don’t have to pretend to be anything other than yourself when approaching a black woman. Because we’re faced with such hostility and scrutiny in the dating world, black women can be just as nervous about dating outside of their race as you are.
Just like you shouldn’t expect a black woman to behave a certain way, you shouldn’t have to pretend to be something you’re not to impress someone either. Talk to black women like you would anyone else and get to know them for who they really are. Appreciate us for our versatility and the little quirks that make each one of us so special.
Some personal trainers say that women should train like men while many other fitness books, programs and magazines are dedicated to a specific sex.


My goal with this post is to help you see through the confusion created by media claims and conflicting information by sharing with you with practical training strategies utilized in the Performance U approach for designing workouts for men and workouts for women; what we have each sex do differently in the gym and what they do the same in an effort to make workouts (for both Men and Women) more enjoyable and more effective! In other words, shoulder exercises, leg exercises, back exercises, etc., are the same for both Men and Women.
Now, this common practice (by major workout magazines and book publishers) of using different (sex-specific) packaging for the same workout programs is in NO WAY dishonest or misleading. This is a valuable lesson we’ve learned from the major fitness magazines and book publishers. In other words, if you want to build up your shoulders, we’ll have you perform at least 12 total sets of shoulder oriented  exercises (compound and isolation with free weights and machines) per week, mostly using a weight load that you can do for at least 8 reps, and no more than 15. On the other hand, for the body parts some one may NOT be looking to develop anymore, we may only hit those areas with  5-8 total sets per week per muscle group. Women are naturally very quadriceps muscle dominant (1), which isn’t a bad thing it’s just a part of their design.
Additionally, according to our great friend Cassandra Forsythe PhD, co-author of The New Rules of Lifting for Women, “It is well known that most women carry much less lean mass in their upper bodies compared to men, so exercises such as pushups and pull-ups are a common weakness.
Women tend to enjoy, and are better physiologically built for faster paced, circuit type workouts, whereas men are better built for and tend to better enjoy slower paced workouts. In other words, women recover faster than men (2, 3, 4), which is why women tend prefer faster paced workouts with less rest time between exercises.
In general, guys can do very well with longer workouts where they do a single set or superset pairs of two strength exercises and then rest, while women may be just as productive doing sets of min-circuits of 3-5 strength exercises. In other words, it’s important to understand that although men and women can do the same exercises, it how they’re applied (i.e. What men and women can do the same in their workout routines: We all can dedicate more time (more sets) to developing the muscles we desire to improve the shape (tone) of. What women can do differently than men in their weight training programs: Women don’t need as much development in their upper-trapezius and quadriceps muscles. What men can do differently than women in their weight training programs: Men can keep their rest intervals (between strength exercise sets or conditioning rounds) a bit longer. Additionally, guys can use some good lower-body strength work, as guys are naturally stronger in their upper-body. In DALLAS, TX on June 28-29 2013 teaching at the TPEA National Summer Strength, Nutrition & Tactical Training Conference. Step by step you’ll learn the best exercises for increasing speed, explosiveness, athleticism, and endurance.
No fads, gimmicks, or miracle claims.Just science-based programming, sensible strategies, and the results you desire.
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If your clients want to build more muscle, maximize performance, or simply have the best of both worlds—looking and performing great—then this course will deliver a method for program design that will help you get them these results faster and more efficiently than ever before.
IN THIS 2-DVD SET: Nick Tumminello teaches you everything you need to know to design effective ongoing hypertrophy training programs. When I speak about volume I am talking about the total number of sets and reps you are going to perform in any given workout.
Take drug free bodybuilders for example.  They work their tails off for years doing everything geared towards building muscle from a diet, training and supplement standpoint just to add a few inches of circumference to their muscles so what makes the average person think they are going to start working out and become the Incredible Hulk over night?  It just isn’t going to happen so stop listening to all that nonsense and start grabbing heavier weights. If you take nothing else away from reading my blog entries, hopefully you will at least have an understanding of why a smart muscle building component to your workout plan is absolutely critical if you really want to transform your body and why Max-OT style training is the most effective way to make sure that component is met.
Max-OT should be the constant in your workout program whether your goal is to be a champion bodybuilder and gain maximum muscle or your goal is to tone up and shed fat. That said, do you see any value in adding static contractions and slow negatives to each rep? With that said, what if you discovered research that suggested ways to produce the same benefits if not greater using a different system than that which you follow and perhaps in even less time.
Hi Jeff, I would like to know how much lean mass have you gain since 1998, when you started using Max-OT principles, until 2003, when you won your pro card.
Jeff, why do you choose to do 6-8 reps for calves, when traditionally its though higher reps work the calves effectively?
Calves are a muscle like any other and overloading them is the best way to encourage growth. I know you say no excuses for not exercising, but I commute 4 hours per day for work and really cannot put in the hours to train 5 times per week.
I think regardless of body type Max-OT style training is the most effective for maximum muscle gains. I want to know what to do if I can only work out 4 days per week and for how many weeks I should b doing that exercise ? After a few weeks (6-8) of following a set caloric level you can start the skimming process. I believe to maximize the muscle building process it is most effective to overload the muscles with heavy basic lifts and the Max-OT principles 1 time per week only. Try to select exercises that cause little to no pain to the area, even if those exercises depart from the most recommended Max-OT exercises. Short women are deemed "cute," patted on the head even after we have far outgrown the kid label, and often (unintentionally) infantilized by our co-workers, love interests and even random strangers. Naipaul started the year out strong by claiming that "women writers are different, they are quite different.
One was a guy who was interested in talking to me, and the other was acting as his wingman.


We ended up hitting it off, but it wasn’t until our first date that I realized I had underestimated the wingman’s abilities. While white men are not the only group to hold racial biases and stereotypes against black women, they tend to be the least informed on the racialized and gendered issues that black women endure. White men navigate society with relative ease while black women are teetering on the precarious margins of race and gender that they do not have the privilege to ignore. While it may be hard for two people from widely different intersections of race and gender to understand each other, it’s not impossible once the more privileged party (in this case, the white guy) is able to recognize their shortcomings and how the intersections of race and gender affect every aspect of a black woman’s life.
And while of course the topic of race should be an ongoing conversation with your significant other, things would go a lot smoother if men — and in this case, white men — were able to identify and prevent racial tension from the very beginning. Don’t ask us “Why do black people like or do _____?” You can’t expect one person to know all things black culture. You’ll be pleasantly surprised when you realize that black women are so much more than what they are expected to be. A Virginia native with a BA in Women and Gender Studies from The College of William and Mary, she is currently pursuing an MA in the same field. We’re of a different sexes, but our bones, connective tissues, nerves, muscles fibers, etc., are all made up of the same raw material and function in the exact same way, regardless of your sex. In that, as fitness professionals, we meet clients where they are and give them the respect they deserve by tailoring the way we package information (i.e. Men are usually comfortable with training to gain muscle, but many women (unfortunately) think they’ll get bulky, which is just plain silly since women have roughly 100 times less testosterone then men do.
This is done to still train the entire body and also to maintain the muscle they currently have in those areas (i.e.
Forsythe in this article, “Women do tend to be less powerful than men due to several factors such as lower muscle mass, lower lung capacity and smaller hearts, leading to lower stroke volumes. And, although ladies prefer higher reps (10-15+), doing some heavier lifts for less reps (4-8) can also be beneficial.
And, they are (physiologically) better suited to use use faster paced workouts with more exercises and less rest.
Plus, you don’t want to be that dude on the beach wearing jeans because he’s got chicken legs. Push yourself to the limits with strength and power lifts and progressions, power training drills, and cardio conditioning workouts. To bring you this program, I’ve teamed up with New York Giants punter Steve Weatherford, who is also known as one the NFL’s fittest men. Most “typical” workouts prescribe way too many sets and reps, particularly those workouts that are supposed to be designed specifically for “toning”. And while i also understand that you will not veer from this training modality and why should you. Just started getting back to training, so would you recommend for weight loss and muscle gain I follow this principle or should I do more cario???
I’ve optimized the rep range to more isolation type excersizes being 8-10 and compounds 4-6 reps. I have been using Stronglifts 5X5 which if you haven’t heard of it is basically ful body 5X5 3 times a week, with an easy day once a week. I read a piece of writing and within a paragraph or two I know whether it is by a woman or not.
This AmeriCorps alumna is passionate about community service and strives for a better understanding of how to mobilize marginalized populations through service and activism. You might drop bodyweight, but without building some muscle tone, that sexy, athletic-looking shape women want won’t be there to reveal once the body fat comes off.
And, compound quad strengthening exercises like traditional style squats and lunges are kept to a minimum while we focus on developing their glutes and hamstrings (to balance out the strength or their quads) with exercises like: RDLs, Good Mornings, 45 Degree Back Extensions, Hamstring curls (ball or machine), anterior leaning lunges, etc.
However, their ability to recover after high intensity exercise is often greater than men’s.
But, strengthening those mid-back muscles will give you better muscles balance and a stronger physical appearance. It seems that once you have decided that something works, you do not veer from it in the slightest. Funny thing was that i have been doing almost the same routine on my muscle building days without knowing it was called max ot. Can you tell me more about the differences there might be between this and the Max-OT routine please? Hypertrophying) your glute muscles, nor can you build sexier shoulders and arms without building up (i.e. Not to mention, muscle is metabolically active tissue, meaning it’s the physical place (in your body) where fat is burned.
This means, that women will often need less rest time after an exercise bout or set, and can get back under the bar, or back in the circuit sooner. And, don’t forget about those glutes, which not only attract the ladies, but are also the mark of a powerful athlete. For a 2 day split I am thinking of going for an upper-lower split, and a 3 day push-pull-legs. But Im just curious on how you would modify this routine for someone who focus on powerlifting where you always want to cut reps and increase weight. So one one hand I would like to gain 15 to 20 pounds, but on the other I probably need to lose 10 to 15 pounds to get the fat off my waist.
I often have a hard time gaining weight and try to drink a lot of milk, do you think the max OT program would help me gain alot of muscle considering my body responds most to heavy weight low reps?




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