Training Female Lifters - The Neuromuscular Efficiency Episode | Starting Strength Radio #76
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- Опубліковано 10 лют 2025
- Mark Rippetoe discusses the common misconception that women need a different method than men to get strong and the programming considerations for women as they progress on The Starting Strength Program.
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Please invite Chase to a podcast about his Press training history! That woulb be great! Thanks!
Please write a book on strength for women! The baggage that women bring in non-western countries or with non-western background is even greater because there is so much resistance to them lifting etc. This was very informative.
The way Rip explains everything,making it understandable by anyone,is amazing and reflects an extremely deep understanding of a wide array of scientific principles!It's mind blowing(and let's not talk about coaching,the articles,the books,the SS method,etc...)...
Good one!
At 59:00 when Rip asked if Nick would like to add anything, I was hoping he would say something like, "The reason I wash my cast iron skillet rather than just scraping it, is because..."
I love all episodes of the Starting Strength Podcast, but this one was especially helpful. I've been stalled trying to take greater weight jumps than I can manage, thinking that I'm not doing the program correctly by only taking 2 lb jumps on my squat. Definitely switching to 5 sets across of 3 reps for my working sets to get unstuck and reminding myself to be content with the smaller jumps.
Having Nick Ds take on this was a great bit. Get that dude on the podcast more often! I love Rip, make no mistake, but Nick is also great at explaining the content and adding a little different perspective. Great work fellas. #DontfireBre
I agree 100%
I really like your podcasts and watch each one the day it comes out. To make them better, I would strongly suggest that you edit the podcast more. This one had way too much time devoted to SVJ and can be edited down to about 30 minutes.
Pastor Rip, please, please mic your staff...they are apart of the show!! geesh..
Another book idea: Comments from the Haters, a compilation.
Might as well make money out of the mo fos.
He's right on about the jumps women can make. A few female friends of mine like to train with me and seeing them breeze at certain weights, I suggested that they bump up 10 lbs and the reps were failed. I wish I had watched this beforehand.
Great episode on the science of neuromuscular adaptation and efficiency for both genders!
I was hoping this was a video about washing, cooking and cleaning... with Bre performing...
At the start I was thinking I'd leave a comment like "I like when there's no guest because the audio is all at the same level and when Rip talks it doesn't blow the speakers in my car out in order to hear the quiet guest."
Then Nick and Rusty started talking and I realized I've still got that problem.
Rip, do you have any scientific journals/papers you can recommend on this topic? I’m writing a paper on the ethics of women in elite combat units for Sergeants Major Academy and could use some additional references.
Thx for learning me Rip!
This is an awesome podcast!.
Mark Rippetoe 2020 - Train American Women Again
Hi! I have a question about the deadlift for women... You say to start them with 3*5 on the deadlift.. after that stop working, you make them do 5*3? Or 3*3? Thanks !
Did you ever find out the answer to this?
@@liamjohnson7887 hi! If wey are talking about the SS LP, 3*5 would not be a Bad start, but after some weeks in Will follow with a heavier 1*5 for the dead.. only to add volume for deadlift again in some intermediate phase, many months after all this..
@@ianwinckelmann7594 thank you!
Honestly I would love for you to write a book on this subject. Because my Dad thinks men and women are the same and I'm not seeing the same or even similar results that my brothers are.
As much as I like Rip, I must point out that he is dead wrong about the cervix, it definitely needs to be trained.
He did speak of powering the snatches.
it's like the curl, you do it after you are done training haha
lol different kind of strength there mr. kegel 🤣
its crazy how much free info Rip has given out over the years. (I am a cheapskate and probs wont pay for the SSRN)
Its worth it honestly, message board, all of the new shows are only on there, you can interact with rip through the boards. Its worth it in my opinion.
I love the nick video about iron pans
If the 5RM to 1RM ratio is mainly dependant on neuromuscular efficiëncy, and neuromuscular efficiëncy is adequately measured by a standing vertical jump (SVJ), would that imply that a man and a woman with thesame SVJ height should expect about thesame 5RM to 1RM ratio on their lifts?
If they have the same mass and leverages, then having the same NME would imply identical SVJs as well. Yet most people, despite hypothetically having equal NME, don’t have the same mass and leverages. Thus NME isn’t a good predictor of SVJ and SVJ isn’t a good predictor of 1RM, despite SVJ being a good indicator for NME for someone at that mass and leverages.
It's important to understand that if the average female SVJ is 14" and the average male SVJ is 26", it tells us absolutely nothing about how any individual person will fare in the SVJ. Each cohort will follow a distribution curve that will probably overlap somewhere around 18-20".
@@olindblo I suppose that's fair. I would presume that muscle fibre types play a role as well. Note however that I'm talking about a ratio instead of absolute numbers, which might in itself account for differences in mass.
@@mjbates Yes, but I just thought it'd be interesting to see if you could have thesame expectations for those individuals that do overlap in their SVJ.
If that's the case than it could have usages like making X reps to 1RM calculations more accurate by factoring in SVJ.
Timestamps plz
In his comparison of 1RM between sexes, he used a male 365 bench and a female 100 bench. Would it still apply that if you had a experienced female and a guy early in LP both with a 150 max that her 5 rep max would be closer to 150 than his?
Yes. I've seen several papers that support it. Women's work sets are closer to their 1RM. I think the guys over at Lift Big Eat Big had some articles on it awhile back
You all already know that most doctors, like MOST doctors, don't know half of what Rip has said and explained here; and on first hearing this MOST doctors REJECT this logic claiming there are "other factors" to consider, that this is a "simplistic" view or examination of the issues involved, that they, the doctors, somehow posses or know hidden information the rest of us "laymen" don't have, and coolant possible have acquired by researching or reading on the subject... this is the main reason I love Rip's shows of "Things Doctors Say..."
His opinion of paediatricians is too generous compared to what I have seen over the years!!
And that is also why I LISTEN CAREFULLY to doctors when Rip endorses or brings on ANY doctor to his show, because I know he or she must be good to have EARNED this guy's opinion.
Rip is an asshole that has earned my respect and consideration the hard way, because I have always thought you don't have to be likeable to be knowledgable, the liking part comes to you over time, it's EARNED so to speak, you don't get it naturally.
The Christopher Hitchens of fitness.
Picturing rip deadlifting with no underpants is fucking weird. These haters are for sure the bottom 2%. All the real Rip fans picture him Squating nekked
Hey Rip,
Joe Rogan is in Austin Texas now. NOXQS (no excuses).
Go there, wheter actually invited, or not. We all need this!
Best, W.
"We don't train the sexual organs."
Speak for yourself Ripp.
How do programming changes for older lifters generally compare to the alterations used for female lifters? Are older lifters just more 'female'? Does the same apply to men who are just terrible athletes (Scott Hambrick)?
You do know that men have ten to twelve times the testosterone women have, so that even as "older" men they still have way more of it than females.... when is a man "older" to justify training him as a female??... I have seen fifty and sixty year old men lift more than TRAINED females in their twenties!!
What you said SEEMS to have a spark of truth in it, until one reflects on it... but I'll stand corrected, and learn, if you can give some other reasons for your assertions... or were you just joking??
0:58 laughs in Swedish
i like the double camera, maybe one for rusty?
Am I wrong to conclude that I need microplates to train females?
What About 4 Sets Of 6 For Woman?
That's good and important info right here. I could have the missus trained better, for sure if i knew this before.
#dontfirebree give her a salary rise
Jesus Chist around the @1:00:00 when Nick pipes in, Mark's heavy breathing is really distracting.
I think Michael Jordan had a 48" vertical
is this video edited as a joke or is he really THAT pink
:D
Yes, his lack of melanin makes him pink instead of brown when in the sun. Is he the first white man you have ever seen?
@A.A.Ron Davis Well, I don't tan in the dark either. I'm white, but I tan very easily, I also have dark eyes and hair. Some people in my family are much fairer and they cannot tan so easy.
You better believe Rip I'm wearing a mask inside! Failure to do so is killing my loved ones! Get on my level Rip!
Gain's too high on the mic, lots of clipping in this one.
Gains can never be too high.
His mic never outgrew the NLP. It is still making gains to this day.
i wander why does he say hwhy when he wants to say why???
6:50 That guy was at 170 and 5"7 and you wanted him to get to 200
i really see no problem with that
@@Fogyt121 Obesity
@@Account2129 if you think you'd gain 30 pounds of lard, yes, you will be obese
@@Fogyt121 if you are 170 at 5"7 you are going to have a good amount of fat already. Unless he's a huge bodybuilder.
200 at 5"7- i dont see how thats mostly muscle at that height, unless he's a roided up bodybuilder
@@Account2129 i'm 5'11" and i weigh 222 at 17-19% bodyfat, so i must be roided up to the gills, right
Rip. When you go for a swim, do you swim backwards - like a lobster?
Didn't need to see nick's ass Jump scare me there 59:04
Old reverb effect was better rip
I'm hoping Bre didn't fuck up again.
Fire Bre
hi bre
sEcOnD
First
I am ditching RIp for Megsquats. Her channel is much better, she is probably stronger than RIp and a lot less Pink.
Can’t work out if this is a joke or not.
@@Wildcamp-lifestyle this
Barbell Therapy No joke. Check out her channel. She is definitely less pink. And most likely stronger.
ua-cam.com/users/Megsquats
@@adburn1066 get me her stats n then talk about "stronger"
adburn1066 Im not sure if you’re actually in the bottom 3% or just pretending to be.
Thirrrrd
A few things. First of all, the IOC didnt "just" ruin womens athletics, they IOC made that decision in 2004. Thats not even old news, its ancient. Since 2004, not a single trans woman has earned a medal at an olympic event. People like you will argue that if they dont win its because they suck, and if they do win its because they are cheating.
Second, I disagree about testosterone in utero. Trans women that transition before experiencing male puberty are nearly athletically identical to cis women, which is also why you dont see prepubescent males doing anything anywhere close to athletically noteworthy. The performance starts with years of elecated testosterone levels. Thats why, in the case of the scholarship, I agree that what happened was wrong. The individual competing was still enjoying the benefits of elevated testosterone levels, which is obviously cheating. In the case of veteran athletes who trabsition later in life, I wont personally take a stance, but the fact that in 4 olympic events not a single trans woman has won a medal is compelling enough to say that "testosterone in utero" really isnt a fair assesment.
Shave your hair off ffs.