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admin 25.10.2013

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. The second thing we often forget is that we don’t have the same bone or muscle structures that most bodybuilders and powerlifters have.
This means that the guys you’re watching do the bench press are often the worst ones to get your cues from. If an alligator-type guy were to attempt a deadlift he’d need to bend down ridiculously low because of his short little arms (also resulting in bad lifting mechanics) and then lift the weight through a huge range of motion—all while stabilizing an incredibly long torso.
Most of us ectomorph have much longer torsos though, often leading us to believe that since we have long fragile spines we probably shouldn’t be deadlifting.
As guys with long fragile spines and with relatively little muscle protecting them, we, more than anyone, need to be doing lifts that build up stability in our torsos. The last thing you want to do as an ectomorph is neglect strengthening your spine, build up a ton of muscle, get married while looking buff in your tux, get a little bit drunk at the wedding reception, go to carry your bombshell bride over the threshold… and throw out your still-fragile ecto-back. Even Lamar Gant, seemingly a rare breed of ectomorph with a short torso, actually isn’t as atypical as it first seems. For powerlifters, who need to follow a strict set of lifting regulations, the deadlift solution is to rock a really really wide stance, bringing their legs outside their arms.
Luckily, since we aren’t powerlifters, we have the option of modding the lift by reducing the range of motion. At that point your long arms become an advantage, and you should be able to hoist some pretty nice numbers. When it comes to pressing movements (overhead press, bench press, squat, etc) you want the opposite: a big barrel chest and stubby alligator-arms. When it comes to the bench press most powerlifters curve their spine to all hell to shorten the range of motion (like Gant, up above). One trick we use is rolling up a towel and putting it on our chests, simulating a larger ribcage. Squats are a tricky beast for us ectomorphs too, and by now you might be able to guess the fix. So deep squats are a badass lift, especially for us ectomorphs who are seriously eager to add some thickness to our bodies. To make up for it, he had to develop pretty unbelievable hip mobility in order to get to depth.


So as an ectomorph you should probably squat, and you should probably squat deep… eventually. As for lifting safely, learning solid technique and building muscle every step of the way, keep leverages in mind. That isn’t the case with weightlifting in general though, as many lifts are geared more towards athletes, and athletes come in all shapes and sizes.
Lift with a weight that’s challenging yet comfortable and generally stay away from failure during your heavy sets—at least during your first few months of training. If you want to master this once and for all and gain 20-30 pounds over the next couple of months check out our full step-by-step muscle-building system for naturally skinny dudes – complete with training program, nutrition program, recipe book, exercise videos, members community and individualized coaching from us. Some good tips for posture as well… I recently started (again), so they’ll definitely come in handy! SeanWhat a brilliant article, thanks alot for taking the time to write this in depth and very interesting article. Shane DuquetteAh that’s a tricky lift and I think deserves a whole article of its own! Most guys have poor shoulder mobility, meaning that they need to get mobility elsewhere (often from their lower back). Many guys, from desk work and computer use, are a little kyphotic (slightly hunched) in their upper backs as well, which can also cause difficulties.
The overhead press is one of the most badass exercises out there, but definitely not something everyone should be doing starting out. Shane DuquetteWe don’t really require any cardio on top of our strength training workouts. RoseJust came by this site after googling Ectomorph and weight-lifting and thoroughly enjoyed the writing on this site. Would you be able to recommend any resources for female ectomorphs looking to make significant strength gains? It’s actually really really hard to find good sources for female ectomorphs looking to get strong and feminine.
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. The first is that when we first start taking it seriously, well, we’re still novices. Most of those guys have highly specialized bodies, accomplished both through decades of training… and also their genetics. The lift is very different for them—they’ve got big muscle bellies, short thick bones, stubby limbs and barrel chests.
Unlike many other body types, we can’t rely on our genetics or everyday physical activities to build us any muscle. We aren’t talking about how bony or burly you are this time, but rather about your bone structure.
Deadlifts are made even easier by having a short torso, which means there isn’t much spinal stabilization required. A huge amount of work is being done, a lot muscle surrounding the spine needs to be present to keep the spine stable, it requires impressive hip mobility, and that man needs to be wickedly strong to overcome really poor leverage. That means building a stable core and packing huge slabs of muscle onto our lower and upper back.
You can’t squat big, deadlift big, overhead press, carry things, play sports, carry your lover around, etc.
He had a severe case of scoliosis growing up, hindering his back development and causing him a lot of problems. So we take the barbell inside a squat rack, set it up the barbell raised up on the safety bars, and start with rack pulls.
Due to great lifting mechanics and a short range of motion, you’d hardly need to lower the weight at all and pressing it back up would be a breeze. This can make our first time on the bench a really frustrating experience, as the odds are totally stacked against us. Lamar Gant, the ectomorph deadlifting king, was also able to break a world record with his bench press despite having the worst possible physique for it. Since the rules state that the bar needs to touch their torso in order to count, they get a little creative.
Damage done to joints in the process of building bigger muscles doesn’t really fit with that objective.


Moreover, couches, cars (buses, etc) and chairs are all notorious for reducing people’s ability to squat like champs.
Exceed the mobility of your hips and all of a sudden you’re causing knee and lower back stress. As a relatively untrained ectomorph looking to build size and strength you probably shouldn’t be squatting, deadlifting or benching to failure every week, if ever. Something that worked for me when i started deadlifting was doing it with free weights at first.
I was having problems squatting deep, but reducing the weight to almost nothing but the bar itself allowed me to build up a decent range of motion and flexibility in my hips and legs. A lot of us have narrow ribcages and long arms, which causes our shoulders to go into a dangerous position when we tried to touch our chest. The majority of ectomorphs, and men in general, need to overcome some physical limitations before they can safely press overhead. You should be able to lift your arms straight up overhead with your abs flat and your ribcage locked down. Once again the tendency is to lift the ribcage instead of un-rounding that stiff kyphotic upper back. In high school I could bench twice my weight, but I look like i never lifted a weight in my life.
Oh course with women skinny is seen as being desirable, but I still think it sucks to struggle with 4lb dumb bells, and similar stuff re skeletal fragility applies.
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.
We’ve often got long tendons, long slim bones, long lanky limbs and shallower rib cages. It makes sense that we should leave the deadlifting to the short muscular guys with short stable spines – the guys that don’t need to worry about popping a disk… right? He decided to pursue weightlifting in an effort to correct his spinal curvature and strengthen the muscles surrounding his spine.
This allows their torso to remain upright and means they don’t need to work as hard to stabilize it. This keeps the dead an amazing exercise for building up back strength and stability, while also letting us safely lift heavy enough to stimulate some muscle growth.
We often awkwardly struggle to press tiny amounts of weight while we watch other guys rock it out smoothly and effortlessly. You only get the benefits if you can execute the lift properly, and building up the hip mobility required to squat deep properly takes time and conscious effort.
So start with goblet squats, then progress to front squats, and gradually work your way down deeper and deeper until maybe one day you’re comfortably past parallel when doing beautiful full back squats. That’s where form deteriorates, recovery times become enormous, and injuries become more common.
Developing perfect textbook technique is something that happens over years of training, not before you ever do your first squat. Difficult for us ectomorphs though when we see other guys at the gym squatting and lifting huge weights. Most guys can work at it and eventually build up that shoulder mobility and torso stability, but it takes some work.
Will I need to eat more calories in addition to what the program says to make up for lost calories or can I just pass that off as my weekly cardio?
And that’s probably a really really good sign that you naturally find yourself so strong! 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? This is off-putting, because we often desperately want to get bigger without being held up for months with all sorts of posture and mobility work. Just like the tallest guys are drawn to basketball, weightlifters typically gravitate towards the lifts that they naturally excel at.
He hardly needs to bend to grab the barbell and doesn’t need to lift the weight back up very high. Hell, you can’t even stand up and do a bicep curl without relying on your back for stability.
So, far from being a genetic superhero, he entered the weightlifting arena skinny and with a crooked back. As you improve your mobility you can lower the bar lower and lower, requiring more and more hip mobility and back stability, until eventually you’re doing a full conventional deadlift—correctly and safely. Their belly then meets the bar halfway, keeping their shoulders in a healthy position, improving their leverage and shortening the range of motion. Deep squats are one of the best ways of involving the biggest and most powerful muscle groups in your body. If your back is flailing around like a fish at the bottom of your squat, your knees are hurting, or your lower back is rounding over, you’re squatting too low. There’s plenty of time to focus on perfecting your form while warming up and practicing your lifts. 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. You’ll be building up your quads, hammies, calves, core, posterior chain, ego and glutes.
You can check yourself out in the mirror, hold a broomstick against your back to keep it straight, etc.
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?
But we do need to learn how to move and lift right from the get-go though, otherwise we’re setting ourselves up for building an imbalanced body that looks funky, performs poorly and is vulnerable to injury. The downside is that instead of building up fearsome back strength, they build up fearsome quad strength. The squat works over 200 muscles and it does a better job of training your abs than the plank does.
Holding onto tension and getting too cerebral while lifting can often be more troublesome than just selecting a weight you’re totally in control of and then lifting it.



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