Dr. Bret Contreras

They don't care as much as men do about arms.

And they're going to get decent arm development focusing on one upper body press and one upper body pull, but do that three times a week.

We might do 36 sets a week for glutes.

And you think, oh my God, that's so much.

It's 12, 12.

I mentioned the four patterns.

So you've got your squat lunge, hinge pull, thrust bridge, and then your abduction.

And those can be in any order.

Sometimes we prioritize the squat lunge, sometimes the hinge.

And it makes it fun because it's fun to PR on your favorite type of squat or hack squat or lunge or whatever.

And then the next month we might prioritize a hinge.

But you're always doing all three of them.

But you're going for PRs on one of the movement patterns each time.

And then you mix it up throughout the... That's my system that tends to work well.

There's a million ways to do it.

But anyway, you can recover from that because it doesn't...

beat you up so much, but there's rules to it.

You alternate with the squat lunge pattern.

You alternate with a bilateral and unilateral because the unilateral tend to get you more sore.

Bilateral is double leg or double, like two limbs at a time.