Dr. Vonda Wright

because they're compound.

They take multiple joints, multiple body balance.

They take multiple muscle groups.

To support that, the way we prescribe is the supplemental lifts, and I'll describe that.

You can do eight or 10 of those.

not to failure.

So for the bench press, for instance, if I'm going to do, if it's bench press day, and I'm going to start with that as my heavy sets, to round out the day in upper body, I might do three or four sets of eight to 10 biceps, triceps, lats, delt, rows, right?

To augment this, to support the heavy lift I do.

For women, forever it was all about aesthetics.

I'm healthy, I'm thin.

Because they are under the assumption through sociocultural ideas that a woman is coming to the gym to lose weight, not to get strong, not to gain muscle.

Sport and exercise science in itself is a small subset of sports medicine and medical research.

And most of the research has been done on men.

So if we look inherently at most of the recommendations of exercise, recovery, nutrition, it's based on male data.

And we established earlier that that's not generalizable.

Right.

So when we really want to get into the nuances of how do we create an adaptive stress for women, we have to look at it differently.

We have to look through the female lens, understand the female physiology, and acutely how hormones can affect adaptations and how women respond to different environmental cues than men.

So this is the nuance.

And this is something if you'd asked me maybe five years ago, I would have said, sure, from a molecular level, we see that there are certain things that happen with estrogen being in isolation for the most part.