After delivering what I thought was a successful article towards women and their fears of working out, I promised equal opportunity for the men and today, I plan on fulfilling that promise. With men, I don’t necessarily need to address their fears, but instead their habits of working out and their overall mindset. Let’s face it gentlemen, no one is Arnold Schwarzenegger and this isn’t the 1970’s anymore so sit back, relax, and take notes; as for the ladies, get the popcorn out and let’s see if I can make you laugh.

1. Train legs. PERIOD.

(drops the mic). Guys, I get it; women like ripped chests and defined arms but your legs are an important part of your body as well. Real strength requires you to perform movements like barbell back squats or deadlifts; not just bench pressing or bicep curls. Don’t be THAT guy who never trains legs and has the thighs of a chicken and shoulders that look like boulders because, maybe 20 years ago, you could have gotten away with it; but nowadays, we laugh at you, not with you. Besides lower body training is vital for abdominal strength and we all know how men like to train for the goal of taking their shirt off at the beach; it’s just having a six pack isn’t as impressive if your thighs and calves are skinnier than your kid brother.

2. There is no actual law that says Monday’s are for chest only.

I always was amused on how Monday has become international chest day for men everywhere, like who started that and where did it come from? No one seems to have the answers and it’s not an actual law on the books so why is this still a thing? Most men will tell you they train chest on Mondays because it’s a big muscle so start off the week hitting a big muscle but your lats are big, your quads are big, so why not change it up and train something else on Monday. Go crazy and try it out; maybe you’ll even like it.

3. Slamming weights after a set like an a**hole.

You lift heavy and when you’re done with the set; most men throw the weights to the ground creating a sound that feels like the gym is experiencing an earthquake; not to mention the weights go flying and could hurt someone near you. If you can get it up and perform a set of 100lb dumbbell chest presses, you can try to put them down somewhat safer, rather than throwing them 3 feet in front of you. Perhaps you could yell “four” like they do in golf, so people know to duck for cover; just a suggestion.

4. Using a weight belt properly.

A weight belt is designed for back support during heavy lifts such as a 500lb deadlift or 400lb squat. If you are one of those men who has their weight belt on 24/7 in the gym and uses it even when you are doing light weights, take it off. I understand you are cautious of a back injury but the belt is designed to aid in heavier weights, there is no need to wear it for everything else. If you can’t squat 135lbs without it, don’t squat that weight at all and relearn the basics. Weight belts also limit how impactful your core is on the given exercise so using it all the time is counterproductive to build that strong core most men desperately want. Read my previous article for six pack abs if you want some more information on how your core plays a role in performing any lift.

5. Excessive grunting.

This goes back to the slamming the weights point. You should breathe properly when lifting any weight but if it resembles a scene from a porn video, cut it out. I’ve heard grunting that sounds like either you’re getting laid or someone is killing you and it’s unnecessary. Maybe, you could get away with one little grunt on the second to last or last rep of the set but every rep; NO! It is just loud and obnoxious to everyone else out there trying to work out and gentlemen, women won’t be turned on by that. Save the excessive grunting for other endeavors please.

6. Cutting your shirt down to the hips.

This is directed at the younger generations. Cutting off your sleeves is one thing but cutting the sides of your shirt down to your hips just so you can show us all your stomach is another. It’s like you’re not wearing a shirt at all; almost a cloth or toga which seems to me as if you’re trying too hard. I know I’m old but I never understood the point of cutting the sizes of your shirt down. Does it help you pick up women? Do you feel muscular? Seriously, I am asking because I don't get the trend. I’m ok with wearing shirts 3 sizes too small for you, (ok, no I’m still laughing at you but at least you are fully covered), but no one needs to see your almost shirtless body at the gym, especially all the other dudes working out next to you. This isn’t impressive to anyone, nor does it help you lift any weight at all which is the main point I hope you work out for. Wear clothes and don’t be an attention you know what.

7. Packs and hogging.

Does it seem like guys come to the gym in packs just like when girls go to the bathroom in packs? Guys come in with groups and hog machines for what seems to me like an eternity. Women can pee alone and men can train alone. I’m not talking about having a gym buddy but having multiple gym buddies at once seems a little excessive. Then they talk and chill or sit on a bench and waste everyone else’s time around them. Come in, do the work, and leave. This isn’t social hour. Even if your close friends all plan to be at the gym the same time as you, work out and keep it moving.

8. Setting women back fifty years.

Personally, I see this all the time and it really bothers me. Men are shocked when a woman gets off the treadmill and lifts weights. It’s like seeing an animal in the wild and trying to walk closer to get a better look at it without having the creature scare off easily; because some men are so amazed women lift weights. Some men even approach the woman and congratulate her for working out with weights which seems so condescending. It’s 2016 and yes, women do lift weights; some even better than the men. I’ve talked to men who think women should only run their lives away and do yoga “if they want to lose weight so badly,” as the men state. Some of these men are single and I understand why, but some of them are married and it’s just like, haven’t we as a country or even a gender moved past all the gender stereotypes by now? Gentlemen, move past the shock that women now lift heavy weights and please return to the 21st century.

I just want to make it clear, I’m not saying all men do these things. Some may do a few or none, but we all know someone who fits the profile I laid out one way or another. These old stereotypes and/or habits need to stop and men should realize they are outdated or just plain unnecessary. Most men respect the old ways of working out which is fine, but their approach and mindset needs to fit into today’s construct and remain open-minded towards change.