Dr. Bret Contreras

followers are women so they women and men have different they can train the same way for their gains there's a lot of kind of experts coming out now saying women and men need to train totally differently they don't need to train differently as per like the the variables and stuff the

The thing is they have different goals.

A lot of women want their glutes.

They prioritize lower body more than – whereas men want more upper body.

So then our exercise selection is going to differ and our splits are going to differ.

If we do split it up, they want typically three lower body days and two upper body days, whereas men would want probably the opposite, three upper body days and two lower body days, for example.

But –

Anyway, there's so many ways to do things.

We could go on and on for an hour about the different ways to do things, but many roads can lead to Rome, but you do need to make sure that you're gaining strength over time if you want a muscle to substantially change.

But you can't have that increase, that PR can't come at the expense of decreased range of motion or sloppy form.

That's probably the number one tenant of strength training is progressive overload.

And the listeners need to understand that because otherwise you're just going to be spinning your wheels.

Now, it's not to say you can't make gains not utilizing progressive overload.

In fact, we talked about this when we were working out yesterday, how to use the mind-muscle connection.

But ultimately, how do you know you're

placing increasing demands on the muscle over time.

Your barometer should be like, you know, the loads and the sets and reps that you're doing.

Great question.

So first of all, I want to mention before steroids became a thing, the bodybuilders back then, if you can look up like Steve Reeves, Reg Park, John Grimeck, they did three full, I think they all did three full body workouts a week.

Or they trained mostly full body, but they'd hit muscles frequently.