YouTubular – The best videos of the week

I watch a lot of YouTube.  I have “cable” TV, Netflix and Amazon Prime but I only tend to browse through the choices/channels on the weekends and, typically, give up and pick up a book instead.  Youtube, however, is addictive.   There is a lot of bad content so the trick is having a “nose” for a good content creator and/or finding a particularly good clip.  If I find a particularly useful clip, I often share it to Whatsapp (friends and family) or Facebook Messanger (Powerlifting team) groups.  The following clips are the most useful clips I’ve found recently on their respective subjects.  If the subject of one of these video interests you, I promise you it’ll be worth your time.  So, without further ado, here are the clips:

 

This clips explains, in a very cogent manner, why growth occurs only when you are challenged and how find that “sweet spot” that engenders growth.  The title of this video is uber-cheesy, but don’t let that put you off.  It’s a very, very useful video for absolutely everyone.  I’ve shared it with my kids, friends and as well as with the team I manage at work.

Dr. Axe is an excellent content provider for all things related to nutrition and health.  I purchased a slow cooker a few months ago – I wish this video had been around before I made my purchase.  As it turns out, I think I made a good purchase but it would have been useful to have been armed with this knowledge.  I love my slow cooker, it really makes meal prep for the week a whole lot easier.  Dr Axe videos, of which there are 100s, are uniformly excellent.  If you find video on a subject of interest, you can’t go wrong.

Juggernaut Training Systems are undeniably one of the best strength training channels on YouTube.  They recently put out a series of “5 Pillars for Great Technique” for Bench Press, Squat and Deadlift.  This is a really excellent, well produced series for all lifters, from novice to advanced.  I’ve shared these videos with a number of “lifting buddies”.

This video was published the day before yesterday by the Barbell Medicine crew.  This is probably the best single video on the subject of the Bench Press that I’ve ever seen.  So much so that I shared it with my Powerlifting coach  – and I’m not in the habit of wasting his time.  He dug the video and if the bench press interests you, I guaranty that you will dig it too.  As an aside, the Barbell Medicine team recently and very publicly divorced themselves from the Starting Strength organization.  Smart move, these guys are going places.

Starting Strength – The vegans of the strength-training community

Yes, the title of this post is very much tongue-in-cheek but, like all humor, there is a lot of truth to it.  On the surface, the communities couldn’t be more different.  Peruse any Starting Strength forums or groups and you’ll quickly realize that their 2nd favorite topic is probably the consumption of meat.  And I’d very much doubt there are numerous threads in Vegan forums extolling the virtues of powerlifting, much less Starting Strength.  If both communities were cars, then Starting Strength would a used Ford F150 pickup with a gun rack and Vegans would be a Toyota Prius.

I respect the ideas and the body of knowledge of both camps.  In any given week, about 75 percent of my meals are technically vegan, with the remainder containing some very well-sourced organic meat and dairy products.  I find this “omnivore” approach works best for me.  Similarly, Starting Strength was huge influence on me when I first started strength training.  In the past 8 years I have bought 4 copies of the Starting Strength book as I gave my first 3 copies away to friends.  It’s a fantastic book, perhaps the best strength training book ever written for the general public.  I still strive for perfect “starting strength” form in my squats and deadlifts.

To be fair to Starting Strength, the methodology is very science-based and is all about protocols and form what will elicit strength gains for most, if not all, lifters.  It’s very pragmatic and no-nonsense about its stated goal.  Veganism can be considered both a dietary regime and/or an ethical choice.  Which seems fairly straight-forward,  you’d imagine, yet there exists a very vocal strain of “magical thinking” amongst some vegans (more about this later).

So how are they similar?  Simply put, both communities are very Orthodox to a really weird extent.  I stopped reading Starting Strength forums because it became very apparent a favorite past-time was ridiculing “heretics” who dared question any of the methodology.  Many people posting seem to consciously mimicking  Rip’s (the founder of Starting Strength) style of treating most questions as inherently stupid so, cue the weary sigh, let me lay some common sense on you.  This is also why I quickly stopped watching any Starting Strength youtube content that isn’t strictly a form tutorial.  Rip’s manner is grating but it’s his personal style,  you can either take it or leave it.  That so many people want to emulate it is strange and, I think, makes Starting Strength a drag.  So there are some really great ideas, but the overall vibe of the community is sort of off-putting.

Vegans, well, what can I say that hasn’t already been said?  It’s a shame that the bat-guano crazy vocal minority give veganism a bad name.  It’s a highly viable dietary regime for many people, for general health and even for athletic performance.  There is a long, growing list of vegan athletes.  The ethical reasons, if that is a prime motivator, are sound.  So why must it be sullied by the zealotry of a fairly large minority?  Many of us have met the stereotypical smug self-righteous vegan with a capital “V” in real life, you know the one with whom no actual discussion or discourse if possible.  Why do so many vegan Youtubers (and especially that guy who did the “What the Health” documentary) come off as easily triggered, programmed cult members?  You can literally see, when looking into their eyes, that some function of critical thinking has been switched off.  And speaking of “What the Health”, why the bad science and misrepresentation?  Guys, the facts literally speak for themselves…why twist things?  And why the hyper-sensitivity to criticism?  It makes the whole community look “cray-cray”.  When’s the last time you saw an easily triggered vegetarian?

The Starting Strength methodology is a great tool.  I believe that everyone interested in strength training should read the book and run the protocol a few times.  You may find that at some point another training protocol fits your needs and that is (or should be) OK.  Eating solely plant based is great but the reality is that the majority of the population will likely never do it.  Pragmatically speaking, what is the greater good;  that 5 percent of population become strictly vegan or that a much larger percentage reduce their meat consumption significantly?

The Mythical Land of Oz

 

I was born in The Land Down Under.  While it wasn’t exactly an accident of birth (heck, I was even conceived in Oz) my birthplace is not one of my more salient facts.  If you met me today absolutely nothing about me screams, or even whispers, Australian.  I am relatively unsullied by and downright ignorant of things Oz-related.  The closest I’ve to Australia in the past few decades has been in travelling SE Asia and, culturally speaking, attending a Midnight Oil gig at the Paradise in Boston way back in the day.   (Oh, yeah, and I read The Fatal Shore  some years back)  You see, my parents were expatriates at the time and we left Oz when I was still a wee sprog.  Realistically, I’ve not really been there…and yet, in a rather important sense, I have.

It’s funny how seemingly insignificant facts can influence one’s life.  I feel like the Mariner in Coleridge’s poem The Rime of the Ancient Mariner and Australia is the Albatross around my neck. It’s a fact that I’m not allowed to forget and that I am required to explain the circumstances of ad infinitum.  This is no slight on Australia, by all accounts I hear it’s a lovely place and the Australians I’ve met, without exception, were good craic.  You’d be surprised how many official and professional documents require to list your birthplace.  Often these documents assume your birthplace=your nationality which always requires further explanation for people like me.  For some reason, this singles me out for extra questioning at Customs/passport control without fail in Anglophone countries.  “Let’s see, you were born in Australia, you are X nationality, you’ve traveled widely and you live in Y country”.  So you’re obliged to give the whole spiel about who you are.  Interestingly, Customs agents in non-English speaking countries don’t bat an eyelid – never question it.  I wonder, when I do eventually visit Australia,  if Australian Customs will even notice.  It’d be hysterical if they didn’t.

A few years back I found myself in a fairly stressful situation.  I was being interviewed by a committee and they had my dossier.  The forms in my dossier asked for my place of birth but not my nationality.  I should note that this interview was not in English so while I have a slight Anglophone accent, it’d be rather hard to judge my nationality.  Anyway, they lit up like Christmas trees when they saw the word Australia and people started to wax melodic about Sydney, the Outback, Barossa Valley, etc.  I just smiled and made non-commital comments, neither denying nor confirming my Aussie-tude.  The rest of interview went swimmingly, better than I can could have imagined.  Cheers, Australia.

Those of us of a certain age will remember things Australian were hugely trendy in the 80s – at least in North America.  This was largely due to a God-awful movie called Crocodile Dundee, a film that has not aged well at all.  Honestly, try watching it now, it’s painfully bad.  People at that time just couldn’t get enough of Australian accents – it was a veritable strine-mania.  I remember briefly thinking they were cool without giving it too much thought.  I do watch Australian TV shows (via Netflix and UK-based TV) these days and I can’t help wondering why Australian accents were considered cool.  They’re just as horrid as any other accent, but that’s not necessarily a pejorative.  It means they’ve got character.  I lived in Boston for 12 years and during that time I had a complicated relationship with the real Bawstin accent, theah.  It grated on me after a while.  Now, when I hear a real honest to goodness Boston accent, I can’t help but smile, I love it.  The Boston accent has character, it’s like no other US accent you’ll hear.  It’s also a reflection of the culture, it’s an unapologetic, unique mindset of its own.  People from Mass can be loud, brash, bordering on the obnoxious sometimes but also funny and really good-hearted.

So I am thinking of finally visiting Australia next year.  Mostly sticking to Sydney and Melbourne but I’m open to suggestions.  I will also probably visit, for the complete heck of it, the city of my birth as it’s between Sydney and Melbourne.   Also looking to visit the best powerlifting gyms I can find in those locations. If anybody has suggestions about what to do in Australia in general or powerlifting gyms in particular, I’d be much obliged.

 

The Safety squat bar – the best exercise you should, but don’t, do

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Pros:

  • It will straight up make you stronger for squats and deadlifts
  • You’ll be the vegan of your powerlifting crew, that condescending dude who has staked a claim on the moral high ground (could also be considered a “con”)
  • Physique gainz, son

Cons:

  • Really hard
  • Not for beginners
  • When coming out of the hole, all bets are off, just brace like you never braced before
  • Ego killer (could be considered a “pro”)

In Globo gyms, the low bar squat is the king of exercises; everyone talks a lot about them but very few people actually do them…and only a small subset of those people do them to depth.  Similarly, the safety-squat bar is the 2 ton elephant in most powerlifting gyms.  Everybody knows it’s there but everyone does their best to act like they haven’t seen it.  It’s the best thing that you should be doing that you probably won’t do…and for  good reasons:  it’s really, really hard, technique is secondary and it’s an ego killer to strain under far less weight than you can low-bar squat.

I am the first to admit that I first picked up the safety squat bar under duress.  I injured my left shoulder/biceps in November of 2017.  The last time I squatted significant weight was on November 11…my injury is healing, albeit very slowly.  I realized quickly that the only thing worse than safety bar squats would be to resume squatting after 8 to 9 months of no squat like training.  3 and 1/2 months of squatting with the safety bar has taught me the following:

Safety bar squatting is very, very different from low bar squatting.  The way the bar sits on your shoulders changes the leverages radically from a low bar squat  As such, it shouldn’t be taught to beginners unless they, like me, have injuries that preclude them from low bar squatting.  There is no “sweet spot”, nobody has ever said “that felt really good, it moved well” after a heavy safety bar squat.  Technique, such as it is, consists of bracing absolutely everything and grunting it “out of the hole” with a sort of hybrid squat/deadlift/ dog taking a **** technique.  “Hip drahve”, as the Starting Strength community like to call it, just won’t cut it.  Unorthodox, to say the least, so you can see why it’d only confuse beginners.

The cambered bar means that your entire lower body and back are constantly fighting to balance the load which means gainz of all sorts.  After a heavy safety bar squat session my hamstrings, glutes and abs are comprehensively fried in way that I never experienced with back squats.  The constant battle to balance the bar high up on the shoulders is somewhat like a hinge movement and consequently involves your “deadlift” muscles as well.   I’ve seen such activation in those muscles that I now understand why this bar has a following among bodybuilders.  I’d even venture to say that the “booty babes” at the Globo gym would be better served by dropping the hip thrusters and picking up a safety squat bar.

Another thing you need to wrap your head around is that relatively light weight will feel very heavy.  If your 1RM for a back squat is 190kg, don’t be surprised that 110kg feels really heavy on the safety bar.  It’s an ego killer to grunt and strain under a seemingly easy weight.  The ignominy is compounded by ignorance as not everyone has used this bar.  You might get a few incredulous looks like “Really?  It’s just 130kgs, man” from people who haven’t tried it”.  So it’s kind of lonely to be doing a hard, misunderstood lift for less than “glory” weight.  Soon, however, your growing realization that you are doing something harder than most people are willing to do will develop your condescension muscles to near vegan levels.  You will struggle to keep your disdainful sneer in check when interacting with the low bar squatting hoi polloi.

Seriously, though, safety bar squats have been the silver lining to my injury.  Like low bar squats, they really suck at first.  After a while, however, you begin to savor the challenge. When I finally return to low bar squatting I anticipate that the safety bar will be my go-to accessory exercise for squats and deadlifts.

Lifting – a day in the life

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Yesterday I was reminded, repeatedly, about the value of keeping an open mind.  Last night I went to the big Globo gym near my work.  My programming called for bench press, safety bar squats (as my rotator cuff is still very much an issue) and accessory exercises.  However, the globo gym does not have specialty bars of any sort…and to me the leg press machine is only slightly less ridiculous than the Smith machine.  So, while they are not analogous, I opted for deadlifts instead.

A secondary complication was that I, once again, forgot my chalk.  Past a certain weight, chalk-less deadlifts suck.  Your hands get ripped to shreds and the grip issues mess with your form.  A buddy of mine lent me his Oly lifting straps last week so I decided to give them an honest try.  I tried lifting with straps, once, about 2 years ago.  I used them for about 5 minutes and then gave it up as being “too complicated”. Besides, real men don’t use straps, right? Did I mention that my deadlift is, at the best of times, straight-up pathetic?

I took a good 10 minutes to really figure out how to use the straps correctly.  Then I gingerly tried 1 rep at about 80%.  Wow – lifting straps, where have you been all my life?  Due to my only recently healed hamstring I’m coming off a 9 week deadlift hiatus so I’m fairly de-trained.  And, yet, I began to rep out weights close to my former “strapless” 1RM.  So the good news is I am really stronger than my lousy deadlift numbers would imply and strapped deadlifts are probably the best way of getting me of the plateau I’ve been on.  The bad news is I realized just how weak my grip is and that it’s a major sticking point.  If I didn’t compete, I wouldn’t care, but I’ll have to find a way to build my grip strength pronto.  Farmers carries, anyone?

Anyway, fresh from my awesome discovery regarding straps, I headed to the bench press area to do some very low weight, low volume deload sets.  So I start benching with the bar and I notice, hmm, this feels great.  No fatigue, no soreness and, you ever have those days when you’re just stronger than usual? It was one of those days.  Nevertheless, I reminded myself, I’m in a deload phase and next week’s programming is a killer.  Just as I was about to give into common sense, “K”, one of the trainers, installed herself and a client on a bench adjacent.  K is eastern european, non-surgically enhanced drop dead gorgeous and all around nice.  Amazing genetics refined by hard work in the gym – she’d give Elton John second thoughts about his life choices.  So, full transparency, I stayed on the bench and started to add weight.  Not because I am a creeper, nor was I was I “ogling” (not my style) and, no, it wasn’t some lame attempt to impress.  For one, women couldn’t care less about how much you can lift and, besides, she goes out with a guy I know.  Rather, and I know this sounds weird, I’ve noticed that I can usually lift a little more when attractive women are in the vicinity.  I think it’s probably universal for guys, must be some sort of evolutionary trait.

Anyway, I started making 20kg jumps after each set of 3…as I was getting towards more serious weight one of the biggest gym douches arrives with his posse.  They install themselves on another bench near mine and start their sets.  This guy is roughly my age, much taller and weighs about 25kgs more than me.  He’s never done anything to me, per se, but for some reason, I’ve just never liked him.  Soon, however, I’m up to my 1RM weight and I need a spotter.  If my deadlift stinks, and it does, my bench doesn’t.  So I had a fair amount of weight on bar.  I needed somebody with a decent strength and experience to spot for me.  Normally, I’d rather have had my toe nails ripped out with pliers than ask this guy for a spot, but I knew I was going to smash a new “touch and go” PR.  Swallowing my pride, I asked your man for spot and proceeded to best my former PR by 5kg.  I then added 2.5kg on top of that and failed.  It turns out the big guy a) knows what he is talking about (very good analysis of why I failed the last lift) and b) is a pretty decent, friendly dude after all.  He encouraged me to try again but it was getting late and I began to feel guilty re: blowing off my deload phase.

So the guy I thought was the biggest tool in the gym turns out to be pretty cool.  To be honest, he does have resting douche face but, then again, so do I quite often.  And lifting straps are best thing since Netflix.  All in all, it was a gentle reminder of the value of keeping an open mind as well as getting out of your comfort zone.

Sofrito/Epis – The delicious secret weapon for Athletes – A recipe

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This is a recipe that I am publishing for all my brothers and sisters in the Strength Sport community.  It is a tasty method of injecting a tasty, highly nutritional component into your rice, stews, sauces and such.

What follows is a personal observation regarding the value of eating 100 percent organic.  Please jump to the next non-italicized paragraph if you just want the recipe.

When I was a young child to teenager going back and forth from the Caribbean to the US, it was the period just before (and the beginning of) the Obesity epidemic in the States.  There just weren’t that many overweight people when I was a kid.  My early to late teen years coincided with the paradigm shift in food production in the US and consequent rise in obesity.  I remember coming back to the US – every year or two – and literally noticing a greater percentage of obesity with each trip.  Meanwhile back in my “home” country, most people had a hard enough time eating every day much less worry about getting fat.      Amongst the vast majority of the population, having sufficient resources to fatten up would have been very welcome indeed.  Yet even amongst the upper classes (who were often fantastically wealthy) obesity was a rarity.

So people were generally slim and, furthermore, I remember noticing that younger adults who did manual labor (peasant farmers, construction workers, etc) were often incredibly ripped.  Those men and women could have made a fortune on Instragram had they been born a generation later.   The phenomenon that foreign adults remarked most frequently was a huge increase in libido(I was a teenager couldn’t notice a difference as my libido was already in the stratosphere).  The Caribbean was (and remains) a place were some people’s marriages went to die.  The often heard remark is that “there must be something in the water”.  Close, but no Monte Cristo.  My thesis that everyone was (and in the poorer more rural parts of the country, still is) eating 100 percent organic produce, meat and dairy.  We did this not because organic, local produce was a thing back then.  Big chain stores and processed foods were rare.  You bought most of your food in the outdoor market from peasant farmers.  You ate lots of fruit and vegetables, ate meat and fish occasionally (it was expensive).  You also get a lot of sun and therefore aren’t deficient in Vitamin D.  Basically, if you ate this diet in sufficient quantity (not too much or too little) it’s like being physically turbocharged.  You are firing on all cylinders.  Sofrito is the perfect example – it combines all of the proven health benefits of garlic, ginger, hot peppers, green herbs (parsley, cilantro, etc), onions and more.  A friend of mine eats a few spoon fools, uncooked, instead of taking vitamins.  It’s hard to think of a better, more bio-available way of getting quite a few vitamins and minerals in one go.

The base of much of Caribbean cuisine is “sofrito” or “epis” (as it’s referred to in the country spent most of my time in).  This preparation can be used in just about anything but especially in rice, sauces and stews.    There are many different variations depending upon the eventual recipe.  I whip up a batch of sofrito/epis at least once a week.  The components vary, but for me the back bone of any “sofrito/epis” is the fresh garlic and ginger.  I make a special effort to make my epis/sofrito as jam-packed as possible with various nutrients.  In case you were wondering, it  tastes amazing.  Below are the components of my current epis\sofrito recipe:

NB:  All components of this recipe should be sourced organically for the reasons I alluded to above.

Fresh Garlic, peeled (this should be one of the building blocks.  The amount is up to you depending on the eventual quantity. )

Fresh Ginger, peeled  (If at all possible not from China)

Fresh Curcuma , peeled – also you may want to wear some gloves when peeling and cutting, as it stains quite a bit

Spring Onions

Onions and/or shallots

Habanero Peppers – OK, this depends on how much heat you like.  I live in Europe where the Habanero come from either Kenya or the Netherlands – they are weak AF.  If I used 2 Habanero from the Caribbean or the Yucatan in my recipe, I’d be crying.  For now, however, 2 from my current sources provide a decent amount of kick.  Also, as with the Curcuma, keep the gloves on while handling these.  Anybody who has every cut Habaneros without gloves and then gone to the bathroom shortly thereafter can tell you why.

Bell pepper (partial) – for color and fiber

Cloves, 2 or 3 should do it.

Fresh cilantro and parsley

True sea salt (no additives).

Apple cider vinegar or lime juice

Olive Oil

A bit of water.

Put all of these ingredients in a food processor and mix to the consistency you see in the picture.  You will have to be the judge regarding the essential components and the liquids, but that is actually quite fun.  In most cases, saute this mixture in a bit of coconut oil before adding it to the rice, quinoa, stews or whatever.  Note that depending on the recipe some people may add tomatoes or what have you.  This an infinitely adaptable recipe.

Pro Tip – for the best and quickest Guacamole recipe known to mankind, add sofrito and peeled avocado halves in a bowl.  Thoroughly mix/crush with a fork until you achieve the required consistency.  You may want to add a pinch of sea salt to taste.

Random Musings on Gym Behavior – Part 1

30 years ago I joined my first gym.  It was a hugely overpriced affair located in Boston’s Financial District.  It was filled to the brim with big, bright,  shiny machines (Nautilus was a big deal in those days) and entitled Type A douchebags.  Forget even approaching the bench press in those days as: a) there were very few of them and b) they were permanently colonized by Roided out curl-bro neanderthals who had a predilection for silly baggy multi-colored “work out” pants.  This was decades before “leg day” entered the lexicon.  Since the gym was always, always crowded you had to learn a form of gym etiquette very quickly to avoid, shall we say, “unpleasant” experiences.  But it was there that I realized that gyms are amazing places to study human interaction.  African wildlife documentaries  always have watering hole scene as it’s an easy way to film a large number of species interacting in a relatively small space.  And I put to you that if I was young Sociology or Anthropology student, I’d do my field work in a gym for the same reason.

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In the past 30 years I have worked out in gyms across North America, South America, Africa and above all in many countries in Europe.  I’ve noticed some behavior is fairly universal while others are what you’d call site specific.  Some of these include:

  • Nudity in the locker room – Ah, the locker room…stomping ground of the archetypal Naked Old Dude.  Yes, they exist in ever single country I’ve ever visited and, no, they didn’t give single f***.  Clipping toenails, drying their hair (or worse) and engaging in extended conversations all whilst butt nekkid.  As for the under 65 crowd, I’ve noticed some cultural differences.  People from Germanic influenced countries and cultures are by far the most at ease being naked, at not just in the locker room.  Think of them as Naked Old Dudes in training.  In the US, Latin America, UK, etc people generally are not phased by it given that you go, take your shower, get dressed.  If you want debate last night’s game, for God’s sake put some clothes on.  And, perhaps surprising to some, the most reserved are Europeans from the “Romance Language” countries.  Wearing your boxers into the shower is very common.  I am, of course, a product of the cultures I am exposed to the most so I admit on more on US/Romance language side of the spectrum.  Ok, yes, one has to get nekkid to change clothes or take a shower but why, oh, why do you need to be over by the sink, shaving, without a stitch of clothes on.
  • Working “in” with a stranger – This is very common, necessary practice in US gyms, especially in bigger cities.  What this means in practice is that you very nicely ask the person who is using the equipment you’d like to use if you can work in as she or he rests between sets.  In Latin America and Africa this is fairly common as well.  In my experience, it’s fairly rare in “commercial gyms” in many Western European countries.  Not coincidentally, I find that Western Europeans are also much less likely to engage in conversations with random strangers than those other cultures.  The exception to this rule (speaking of Western Europe) are specialty gyms – power lifting, strong man or Olympic lifting.  The difference is you’re then in a subculture with its own norms.
  • Using the gym as a pick-up joint – I haven’t noticed much regional variation for this behavior.  Yes, there are some men and women who do, but it’s actually far less common than people think.  The big whopping exception to the rule are personal trainers.  I have known people who own and/or managed commercial gyms and judging from the “behind the scenes” tales they tell (as related to them by their staff), it’s probably even more soap opera-esque than people think.  Note:  I am not referring to strength training gyms as they don’t have “personal trainers”.  They have coaches whose job it is to teach the proper form and programming you need to achieve your sporting goals.  Personal Trainers work in commercial gyms and, aside from making you look ridiculous on a Bosu ball, I’m not sure if they serve a useful function unless it’s the service alluded to above.  Finally there is universal Gym archetype number 2 – the creeper.  This is generally a guy who is more interested in staring at women than achieving a new PR.  At a commercial gym, it’s undeniable that 95 percent of the women are there to take class of some sort and or run on a treadmill.  They avoid the weight room it can be intimidating to the uninitiated but also, I imagine, because it’s populated mainly by dudes and thus the chance for being ogled is that much higher.  Which is a shame as they are depriving themselves of a chance to get stronger.  If a guy is doing his thing in the weight room, chances are he’s all business and goal oriented.  I’ve seen many guys more interested at checking themselves out in the mirrors or taking Instagram pics than ogling the few women that venture into the weight room.  That lone guy in your Zumba class, though….