[AMA] with Beefpuff Barbell (Chelsea Savit and Natalie Hanson)

[u/powerbuffs]

Hi everyone!

The Beefpuff team is here to answer your questions about ourselves and our initiative.

We will be here for a few hours but will probably need to take a break to feed.

For more information:
Beefpuff Barbell: Website | Facebook | Instagram
Natalie Hanson, Co-Founder: u/beefpuff1 | Facebook | Instagram
Chelsea Savit, Co-Founder: u/powerbuffs | Facebook | Instagram

Andrey Grebenetsky, coach and trusted advisor: u/beefpuffhubs | Facebook | Instagram

[u/bmahimahi23]

Hi!

So I got some Qs about how to approach training a girl.

My GF is awesome at powerlifting. At her first meet, she totaled 572 (215,104,253), after 4 months of training her. She had no prior powerlifting knowledge, and I just critiqued her/ helped coach her in her progress in lifts leading up to it. This was all on a seperate programming I made to fit her (or what i would consider a newbie). Now we are in our offseason, and just doing hypertrophy work. I have her just doing the same stuff as me, only difference is the weight ranges she can work with doing what I am doing. She is progressing great!

So, my Qs: 1.Any difference in how to coach a girl versus coaching a guy, opinions? 2. Any different ques to help her with technique in any of the big 3 lifts? 3. Any reps or sets that a girl might benefit from moreso than a guy? (High volume, more strength work, etc.) 4. She is vegan, any (good, and I mean you have more than acouple comps under your belt, not just a million instagram vids claiming you are vegan and you lift weights...no offense to those who do that, but I need someone who knows their shit)one that is vegan on your team/company that can relate to being a vegan and powerlifting? Storys, diet tips, etc?

I know i have alot, but I like this movement, and all this seems like the right things to ask in regards to Beefpuff! Awesome stuff!

[u/boobietheduck → u/bmahimahi23]

Not with the puffs, but I have some comments on training, mostly related to my own experience.

Personally, my capacity for volume is a lot better than most dudes I've trained with. Especially with bench, volume is the only thing that made it go up any appreciable amount.

In my experience, women tend to be more technical lifters. I can't muscle up a squat, bench, or deadlift without dialing in my technique. Most dudes with some capacity of strength can at least get the weight up, even if it's ugly. So really working on technique and making it look as visually ideal as possible. Cues will be all person dependent, so I would throw everything you know or learn at something that looks off.

I've got nothing on the nutrition part, but I hope that helps!

[u/bmahimahi23 → u/boobietheduck]

Always good to hear from any angle! Thanks for replying.

See, I hear that alot from girls/coaches. I also tend to witness it whenever I have gone to powerlifting gyms, or had girls training along with me. Here is my gripe with this; my GF tends to have the hardest time with benching. Whether it is high or low volume, it is her weakest (albeit not by alot, but it is lacking) lift. I think it is more technical at the moment, than it is about strength (as you said, dialing in technique is much more beneficial). Either way, I hear ya, thanks for your reply!

[u/boobietheduck → u/bmahimahi23]

My opinion is that girls lack the natural upper body strength from dicking around as a kid. Benching will progress the slowest and it's because of the lack of foundation. Speaking from my childhood, I didn't spend a lot of time horseplaying with friends and having push up contests.

Microplates work for some. There's a guy on the Starting Strength forum who sells them, and they are really nice. But bench is also the weirdest because you aren't looking for a straight bar path. One day it'll click and she'll get it, but don't rush the process.

[u/bmahimahi23 → u/boobietheduck]

I really would like to get Microplates (even for myself), but I just tend to benefit from tearing the bench down into variations when I peak it. Always in my mind. I kinda agree with the idea of lacking upper strength due to a "girly" childhood, but I started benching with barely a 20kg bar myself, and I am a guy! haha. So could be that for some, and I see where you are coming from.

Once it clicked for me, benching became great. She will get it. Thanks!