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It takes will power to get under that bar week after week and squat all the way down.Simply put, most people fear the squat and the deadlift (along with anything else challenging in life).So, for you as a female trainee, a "heavy" load can be defined as a weight that you can lift in good form for 3-6 repetitions.This is in agreement with the recommendations of Canadian strength coach Christian Thibaudeau as he notes, "Women do not have the capacity to recruit as many motor units as men do.If you want to be hard, firm, tight, etc, the latter is certainly not the way to go.



After all, 90% percent of the guys in your gym probably don't squat, and those of them that do most likely resort to using the smith machine and/or doing partial repetitions. Because free squatting with a full range of motion is hard.The only way to make such 'tone' last is by killing yourself." Hmmm, sounds like fun to me.Pavel goes on to note, "You better get on a first name basis with heavy deadlifts if you are after a hard butt! Forget the butt blaster, forget leg extensions and leg curls, and forget "muscle sculpting" with Susie the hyperactive personal trainer.So, after that macho guy gets done barbell curling in the squat rack, throw the bar up on the J-hooks where it belongs and show 'em what kind of woman you are!



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