Tip: Don't Train Like a Figure Competitor Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Don t Train Like a Figure Competitor Here' s how emulating their favorite competitor is wrecking many female lifters plus a better approach by Christian Thibaudeau October 5, 2016August 18, 2019 Tags Tips, Training Time for a Reality Check We tend to emulate those we want to look and be like. So women will see a figure or fitness competitor and assume she knows the secret to getting in shape. In reality, the majority of these women look the way they do not because of the way they train, but because their will to look good exceeds their need to enjoy life. They're great at following diets that are closer to starvation than nutrition. They often resort to drugs (for fat loss or muscle growth) and endanger their long-term health. I know many who will do 90-120 minutes of cardio first thing in the morning on top of 90-120 minutes of lifting later that day. And while I admire the dedication, few women can actually pull that off in daily life. CrossFit Women Are Better I coach a lot of female CrossFit competitors and enthusiasts, and the average CrossFit girl actually looks a lot leaner, and in better shape, than the average figure wannabe. Look at CrossFit girls and other female athletes in sports like track and field and you'll see women in better shape on any average day than the figure wannabes, and that's without crazy dietary restrictions. In fact, they're often in way better shape than actual figure competitors when they're not preparing for a contest. After all, do you want to look good for only three months out of the year? I'm not saying that all females should start CrossFitting. Yes, it's better than the typical figure competitor training, but it does have its own set of problems. Take my wife for example. She LOVES CrossFit and since she began doing it she simply doesn't want to do any other type of training. The problem is, in the past three years she hasn't been able to train for more than three weeks in a row. Injuries always force her to take some time off. Not good for consistent improvements. The Solution Train For Performance Use an approach that takes a page from CrossFit. Here's how that would look: Use dense workout sessions (short rest intervals, such as complexes or circuits). Focus mainly on big compound lifts: squats, front squats, deadlifts, military press, push press, and the like. Don't be afraid to push the numbers up as long as you maintain good form. Learn the Olympic lifts. Work on being able to do unassisted dips and pull-ups. Do loaded carries like farmer's walks. Push or pull a Prowler or sled if you can. Use whole body sessions or a lower/upper split. Forget body part splits. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip A Better Way to Bench For Short Lifters Under 5'8"? Make the bench press safer and more effective by adding a couple of plates under your feet. Bench Press, Chest, Exercise Coaching, Tips Dr John Rusin April 23 Training The Bodyweight Workout for Big Guys Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it. Bodybuilding, Powerlifting & Strength, Training Lee Boyce May 10 Supplements Tip Hot Yoga vs Cardio To prepare for his show, a pro bodybuilder ditched the cardio and did hot yoga instead. Here's what happened. Fat Loss Training, Metcon, Tips, Training Mark Dugdale August 2 Training The Bikini Champion s Leg Workout For a powerful, beautiful lower body, use this leg workout from Bikini Olympia Champion, Nathalia Melo-Wilson. Exercise Coaching, For Women, Legs Andrew Coates & Nathalia Melo-Wilson August 3