Dr. Bret Contreras

But when I train them in person, it's typically two sets because I push them harder and we have a goal in mind.

And also what I've realized is I typically only push them really hard during their first exercise because I realize if I sit there and hover over them for all four exercises, well, three of the exercises are hard.

One's a squat lunge pattern.

One's a hinge pull movement, meaning a type of deadlift, stiff leg deadlift, good morning, or a 45-degree hyper or reverse hyper.

And then you have your thrust bridge pattern where it's either a hip thrust or a glute bridge.

And we have lots of different hip thrust tools, but those don't create as much muscle damage because you're training the glutes in a shortened position.

Anyway, they don't, the squat lunge hits your quads

glutes and adductors.

The hinge hits your hamstrings and glutes.

The thrust mainly just works the glutes.

And then you throw in an abduction movement at the end, which is glute medius or upper glute max.

And that tends to be... You can recover from that.

Also, I want to mention women can recover a little bit better than men.

The research is mixed, but having trained...

men and women my whole like for literally like 30 years now I will tell you women recover better like I don't need studies to tell me that they can do a little more volume also it might matter if you're on a specialization routine meaning

Men, we're hitting our traps.

We're hitting all three heads of our delts.

We're hitting all the muscles in the body.

So a lot of the women, their upper body workouts, if they train full body, they might just do a compound or multi-joint upper body press and pull, and that's it.

A lot of them, yeah.