Why Men And Women MUST Train Differently
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- Опубликовано: 19 июн 2024
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0:00 Male vs Female Training Differences
1:31 Intensity, Rest, Volume
6:31 Frequency, Accumulation, Fatigue
12:13 Effort, Technique
20:55 Size, Gains, Limits
25:40 More Insights 
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Woman lifter of over 20 years here. With the bone density issues women have as they age, all women should be lifting heavy weights. It always makes me laugh (cry) to hear a woman say she can't lift heavy, then she goes and throws a 40lb toddler onto her hip and carries them around the shops for the next 20 minutes 🤔
40lb toddler? Is that some kind of a weird american euphemism that I am to European to understand?
@@arturrutkowski2100toddler = a child of about two to four years of age// 40 lbs = 18kgs
@@elaineweaver12In Europe, the average 40 lbs child is already riding a bike. They don't get carried anymore at that point.
@@arturrutkowski2100yeah... in European weight 40lbs is a normal 5-6 year old😂
Yas! I lift heavy and have for many years. 💪🏻 Don't skip out on the heavy stuff ladies
Wow, Dr. Mike stretched out all of his knowledge about women in a 28 minute video. Impressive.
that's the longest he's last regarding women
@@eug4684 anything longer than a minute is cardio. And the stimulus to fatigue ratio of women is too low. Paying for dates, fights, ruining your macros with weekly brunches and wine nights... not a sufficiently anabolic environment in which to place yourself for optimal results.
@@eug4684😂😂
You'd think the Lamborghini collection would have them flocking around him. . . . . . .
@@adamw9248😂😂😂😂
THANK YOU!!! My husband and I stop working out together because I think he takes TOO long rest periods and he thinks I rush the workout. Can't wait to show him thw video! Thanks for the info, saved my marriage 😂
Lmaoooo
saaaame 😂😂😂😂
Aw 😂. Will you go back to working out together?
@Gizelle-cs6ix
Lol, he said he likes to be married to me, so no.
Mine thought I spent too long in the gym
One of the reasons I don't "max out" is safety. If I have a strong workout partner I trust I am MUCH more likely to test my limits. I think this also plays into why women are generally more trainable and tend to pay closer attention when it comes to form: We have a higher sense of self-preservation.
When most doctors don’t understand your body, you’ve gotta be careful lol
Yeah we have a thing with ignoring our bodies lol also, I found the a lot of guys that do genuinely train to failure. They’re doing it as a replacement for self harm or violence, so they don’t give a shit about there physical well being 😅😂
You've got a point. Whenever I load up the bench, I use my fear of dying as a motivator to push harder
@@risu2312 Oh boy!! I hope you have a reliable spotter!!
I don't max out barbell squats for this reason only. We don't have safety bars, and I don't know how to safely drop the barbell.
0.8 female of the 1.5 females in the audience tuning in!
Getting any sort of research backed sports science or nutrition information FOR women (as a lay person) is like pulling teeth. Videos like these are highly appreciated.
Makes me feel like less of a freak when high volume workouts feel wayyyy better
As the other 0.7, I concur.
As the other .8 female, I agree. I did the full body workout he posted a couple weeks ago, and I kept having to pause it so I could do more reps, and when it was over I wasn't as tired as the guy in the video at all.
The maths is getting fucky, but I'll say I'm the other 0.53. I agree re volume, definitely
As other female I do like this video since I want to aim more to "male typical phisique" than typical female bodybuilder. Idk more strong women like
But I'm noob so it can change and I don't know really what I'm doing yet 😂
1.5 females seem to become really hard to split up between all of us ._.
Men and women absolutely need to train differently. More specifically, in different rooms.
Because I've never seen a woman (other than my mom, I love her) and the thought of talking to one terrifies me.
This made my laugh and cry 😂😭
I love my mom, too!
Why are some terrified/scared/nervous (call it what you want) to make conversation? I know you’re joking around but I think there’s some merit to this feeling among some men. Just curious.
@@amperage8032because women can be rude and probably assume every guy is hitting on them when they are not. I know women on both sides of the spectrum.
@@amperage8032 Cause women are rude
As a woman, the biggest problem I have in the gym and in bring discipline with fitness is something people on the internet RARELY talk about. And thats the fact that every month, for a week, I bleed and feel like a sloth, with aaaall the hormone imbalance during the rest of the month, that this fact brings. But every fitness influencer out there, seems to have no idea that this is a big thing for women who train, and that we need to work AROUND that with our training, to jot be discouraged and leave the gym and never go back after the first time we had to workout while being 1 week before our period starts
Are you speaking of female influencers? Because males tend to focus on male training, so they aren't going to be too likely to include perior workarounds.
I jumped around in the vid( am a guy). Not sure he mentioned it. But. " deload" aka Training lighter or even taking a week off( turns out I generally don't pay enough attention) is seen as beneficial every....5-8 weeks? So. Taking a week off every month doesn't seem like a hindrance necessarily. Not perfect but most aren't. At least after a week with no training you know what your true fully recovered strength is. I feel it's just about the max before you feel a bit weaker first session. If I take 2 weeks off I gotta start light. Or do one light session in that week. That's it. If you know what's happening when it seems like the ideal moment to throw in one really ultrahard session a month, too. As you know you can chill after that. Helps cause you then need the recovery and just psychologically. I bet plenty motivated people are still gonna be that bit tougher if they know this is the one and only set before the gym closes or because they watched too much mentzer content or whatever.
Or just leave the weights for the men. Jk jk 😂go for it. 👍
Same here, I plan my workouts with periods in mind. Although since I switched to a plant based, whole food diet, my periods are very light and short and I am able to push harder even during the down week.
I definitely agree and I appreciate it when the online fitness folks address it, I follow several that do and talk about the slump so to say. There are definitely resources if you Google search it but don’t believe the potions, lotions, fix-it-all solutions because the truth is if you are having a seriously strong cramps day nothing going to help you “push” through. For myself I always keep my planned time I had for the gym so it stays a habit but I may opt for a sauna, message, zone 2 cardio, light lifting type of vibe. If I feel truly awful I just go take a hot shower and remind myself it will all be over until 28 days from now 😂😂😂😂 and come back the next training day feeling better. 😊
2:35, you have no idea how bad I needed to hear this, i’ve actually felt INSECURE because of how quickly I recovered compared to the (primarily male) bodybuilders I watched. It made me feel like no matter how had I was training, how close to or past failure I went, how in pain I was by the end of a set, it simply was no enough because after a small rest i’m completely fine again
Women are programmed differently otherwise they couldn't handle birth labour
I totally relate to that yet at least for me it's hard to get 10 reps per set (at once) but i can def do a lot of sets
@@shreyap3705 THISS, i’ll be struggling to hit my last rep w the muscle being in unbearable pain, and then a less than a minute later i’m back at it able to hit the same amount of reps if not almost as much
Yup! I've always felt like/been told "if you don't NEED 3-5mins rest, you're just not working hard enough," and it's been such a buzzkill hanging over my head. It's made many workouts feel less engaging/time-efficient due to sitting and waiting, and compromised safety/recovery/morale due to chasing some magic number that'll adequately fuck me up but stop shy of killing me. It's been such a relief to put that thought behind me and just hop back in for another set whenever it feels right.
Question, and i'm just curious as a man. Could this factor be the same reason why women still want more sex after orgasming intensely, whereas a man after an orgasm is basically comatose.
In short "women are not small men" Dr Stacy Sims. Excellent summary and explanation of the key physiological differences between male vs female training adaptations. More videos like these Dr Mike please :)
Heck yeah 😊
Yes. Was just about to write the same. Love Dr Stacy Simms and her work.
Another vote for Stacy Sims here. 💪😃. I appreciate Dr. Mike for trying, but think he missed the mark here. I think he's not quite got the message that Women are NOT small men. 28mins, and not a single mention of how female hormones, menstruation or menopause effect womens performance and ability to train.
Amen! Something I wish doctors and pharma companies realised.
I mean everything hes saying can be equated to the hormone difference. We recover better due to estrogen. Its also a hard subject to talk about for men because the momment they start talking about how periods and hormones affect women they get shit on and are told they are being sexist. @lmack6596
As a female lifter of 4 years, I agree we can handle a lot of volume. 4 months ago I finally started programming my "mesocycles" to better fit with my menstual cycle, and it has changed the game for me. I have never had gains like this, both hypertrophy and strength. I'm hoping this continues! I'm currently in the middle of my highest volume week, and it is an insane amount!!! I push through and just look forward to my deload week and know I come back even stronger! After years of what felt like spinning my wheels I am so freaking excited.
I would love to know more about how you set up your program.
same as @garowen13720
Never considered matching training with hormonal cycles-it seems so obvious once you say it
Oh wow yes. I’m interested in that. I have noticed changes, as obviously during my cycle it seems like everything I do just sucks… but I’m curious about loading etc.
Ooo, please share what you're doing! I've sort of just learnt not to get too disappointed and not to beat myself up if I fail a lift during or just before shark week. But would love to hear how you've adjusted your program.
As one of your female viewers I just wanted to say I REALLY appreciate this video. Thanks!!!
You are the channels female viewer.
Same
Would be fun to hear about the ways menstrual cycle affects training for women and how to train around the cycle next!!! (Was actually rly expecting to hear about it in this video but maybe next one..?)
It does massively!
It’s a cycle…
From the 1-2 days after d start of my cycle to a few days after ovulation I can lift d heaviest.
The week before my period is a struggle… so I just deload and increase reps that week. Most women that track their periods can notice the trend and not get discouraged when strength and motivation are fluctuating.
It was interesting how he mentioned women don’t need reloads because honestly I feel my cycle creates a deload no matter what so a real deload I feel like why am I even going to the gym because it’s nothing 😂
Natasha Oceane did a video about it (she is an exercise scientist) but the results are probably not what you’re expecting…..not a lot of evidence to suggest there is any difference over the cycle or a need to train differently.
I do like to train according to where on my cycle I am, for examoke I know a week before my period I am at my weakest, so I don't look for any PR, and I actually deload, then comes my period and I actually don't even have a lot of energy and even less strenght, but I still do what I can, as soon as my period is over, I feel energized again, and it is the time to increase the load back to normal and ten days after my period is over I am at my peak, and is on those days where I look for PR's, so you have to try what works for you and your cycle, xxx
Female gym newbie here! Just hit my 13 weeks of nonstop training so you can say I am a baby in this gymworld. Thank you so much for your information and knowledge, I hope I can push myself further every week 😊❤
What a privilege to have found Mike within your first 3 months of lifting!
Congrats on not being misled by all the bad info out there and going straight here
Welcome to the gym world! Enjoy!! - Dr. Mike
@@qwertziop0 Ikr!
Sounds great 👍🏻
But please consider the possibility of requiring a deload (videos on that available here on RP) some time, it will allow you to progress.
My wife has horse genetics and mine are that of a British dandy. I've been training for over a year consistently and with mostly good technique and process. We arm wrestled a week ago and she kicked my ass. She doesn't train, and her shoulders are bigger than mine. I guess what I'm trying to say is that I'm jealous, but turned on.
😂
😂😂😂
My husband can out curl me on reps but I can go heavier, so he took it as a personal challenge. Edit due to fat finger.
You're so real bro
And then everyone on the bus clapped as that totally happened.
This was such an amazing video! I have had men telling me “I’m doing too much” in the gym. But 4-5 exercises at 3 sets for 10-12 reps DOES NOTHING. 😂 I don’t feel like I’ve reached my full potential for that session. For reference, I am 5’10 190. Built Ford tough baby! 😂
😢cap
As a relatively new female lifter, this video is super informative and empowering. I always appreciate when science based creators discuss female biology and fitness.
One of the 1.5 females here! I found this video very interesting and would love to see one about the tangible factors that result in these differences. Also, my husband doesn't make my program... I make his.
Boom, take that, husband! - Dr. Mike
@@RenaissancePeriodization hahaha he's gay. No disrespect, Dr. Mike is too 😂
@@akbananachucker2441bro 😭💀💀
Lol I make my husbands as well on days we train together.
@@akbananachucker2441Just called her husband gay and then followed up with a no disrespect 🤨
Another female from the audience here. Great insights from this one, will definitely try and push myself harder next time. Would also love more info for female training in the future Dr Mike. I’ve been incorporating someof the training tips from your videos and they are great 💪🏻
Man I think I said all I know here lol. I've gotta learn more so that I can pass it on! - Dr. Mike
@@RenaissancePeriodization Please would you check out Stacy Sims? You have a massive audience, and it would be amazing if you could spread the word that women are NOT small men, and how taking account of hormone fluctuations when planning training can have profound effects on female performance. We all need to get more comfortable talking about the menstrual cycle and menopause. You have a great platform to do this. 💪
@@RenaissancePeriodization It would be super nice that in future videos about training you would include some paragraph about if this thing is applied to women and how:)
Honestly I appreciate how respectful he was. I'm a girl who's only 15 but I really enjoy working out, especially weight lifting. I only got disciplined fairly recently, (we love our highschool heartbreaks) and I found I didn't know enough about how to workout to maximize gains, and was constantly comparing myself to my male cousins who work out. Just wanted to say thanks for making the video-definitely helped a good amount.
Good for you getting started now! Lifting is one of the few known ways to help with bone density, as is impact, which reaches its peak around 20. Also, it’s way easier as you get older (44 here) to rebuild muscle after injury or time away because of life than it is to build it the first time. Biggest thing is to not fall into the trap of comparing yourself, even to yourself, to others too much. Even from one guy to the next, genetics can play a big role and not every tip works for every person. Figure out what type of plan works for you and your goals and I think you’ll find great gains. My only other tip is to use multiple measures of success to get an overall picture. Measurements are great but also, sensation. Did you get a good pump? Does your clothing feel more snug in that one area you’ve been targeting? Can you lift something more easily? Do you feel stronger?
Hell yeah
As a married man I've always loved training with my wife. She's always had insane leg stamina and can handle a ton of volume. I can't. But over the years she's definitely pushed me to go harder on leg days. Same goes for her with me, I push her harder on her back and chest workouts as she had to work super hard to develop her upper body strength.
Aww, that's so sweet
When training women, mostly older women as well I found they were all surprised when I bumped up the weight they could do it! It was already awesome seeing them so happy with themselves. I got "I would have never tried that weight before". Chicks are strong but they just don't believe they are
As an adult virgin, I find these videos discussing females very insightful.
I mean they exist? Tiktok convinced me they only live in Miami
@@maltheri9833 I’m not sure where they hide. I think they only make themselves visible if they want to be seen. I swore I saw one, I tried to approach her but, by the time I could get a word out she had already disappeared.
@@maltheri9833they dont exist relax
Lol that’s so out of pocket but I am glad you learned a lot about the female physique cheers!
12:01 i think also some women dont push as hard is because we get periods as well. when im on my period and im mentally and physically tired and sore mostly in my hips and lower back. everything just feels very heavy than it usually does, even when i havent done much on that day, and just unable to push myself.
Check out Dr. Stacy Sims her work shows how to train around your monthly cycle.
@@thebootjournal6037thanks for the heads up.
females also have hormonal cycles that change our sensation of physical strength and our perception of it as well- and those hormonal changes are happening around the clock whereas males cycles are 24 hours
I’m a female watching your channel! Could you pretty please with a cherry on top 🍒 make more videos that apply to women? I really appreciate your content from a science perspective and have been binge watching your channel after finding it recently. I’m getting strong and recently started training as a PT so these videos are very helpful! Thank you! 💪 💪 💪
I've been trying to help a friend of mine with her training, and each time we train together to the point where I can't walk anymore, she's just like "that's it?" It all makes sense now. Hope professional trainers see this, I feel bad for not knowing already.
Yeah why wasn’t this in my ACE curriculum? 😂
This is me!! I recover so fast and can do a lot more than my husband in the gym. He of course is stronger, but I can do more volume and rest less
Same, my husband says I look like a squirrel running from set to set and going hard like I’m training for the SEALs. We don’t train together, very different goals but we do it at the same time and we can high five each other as we go through.
Cap
My experience why I sometimes don't push myself hard enough:
1.) fear of injury
2.) fear of quality loss in technique
3.) embarrassment (going to your training limit is against everything that a woman is "supposed" to be (quiet, dainty, not taking up space). I know it is bs, but it has been engrained in my brain since I was born so of course it has hard for my brain and body to go against it)
4.) I don't want to hurt my male training partners' feelings (I'm probably already rushing and overpushing them all the time :D)
the fear of injury is so real !!! if i’m with a trainer i feel safe… but when i’m not i just worry 😵💫
Number 3! I had my trainer (training someone else at the time) pull me aside and ask “are you okay you look red .. no no like you’re really red .. no you’re very red” I’m FINE please don’t expect me to look like a pretty princess who has been having a picnic in the park! I’m working HARD!
@@Emily-cc6gghere you go getting worked up over something you had no clear proof of,
How is him saying " oh you look super red" means you had to look like a pretty princess?
Maybe just maybe he was worried of you because something was wrong......... things are not that deep
Stop having this mentality of all guys expecting something outta of you and worry about you OR tell him why hes asking that
The stuff about RIR is so damn true. I distinctly remember a workout where my partner was grinding sets of five, and genuinely convinced she was maxed out. Then a friend of hers started working out with the same weight, my partner got competitive, and I kid you not, cranked out a set of 20.
Same. Girlfriend said she was tapped out at 12 reps, explained technical failure, next set she hits 27 with more in the tank lol.
That would make me so god damn mad 💀
that means your training partner was 15RIR before that set
@@kadaj7269that’s the thing. Guys are trained in feat of strength and women in resilience of mind (think dominance hierarchies within the same gender). Guys are used to meeting technical failure because it’s the only way they see who’s best and competitiveness can really push you.
Female here 👋 in my 15 years of working out, (crossfit, calisthenics, weight training etc) I can say that this is all true. Now I know for a fact that I can train harder despite all the long "breaks" I'm supposed to take. I was born ready bby! 💥
I think it's wise for anyone going to the gym to take general knowledge and get the basics down, but after that everyone should be experimenting with what works best for their goals. I personally don't mind going really heavy on Olympic lifts, but I prefer to do the 6-10 rep range with lower rest times making it more about endurance strength.
Lost credibility at crossfit
I did crossfit for a bit and I noticed that a lot of women seemed to really thrive on that. Makes sense since most of the criticisms against it seem to be less relevant for women.
CrossFit is the only class workout they keeps me working out regularly. I also check my ego at the door and scale all the time.
We are the women RP viewers, there are dozens of us!
Female lifter here, and your observations are 100% consistent with my experience under the bar
I’m a woman, and I’ve always found this to be true! This video was pretty validating. I’ve never needed a ton of rest between sets. 45-60 seconds and I’m good to go. And I have to hit failure over and over and over to really feel a burn the next day. I also am typically ready to hit the muscle group again after two days.
I'm intrigued by the effects estrogen has on hypertrophy in women. Apparently it has some acute effects on recovery and the anabolic response. I think we all associate muscle-building with solely testosterone, but that isn't the case. Anyway, this is a much-appreciated video, and I appreciate your focus on the positive--higher reps relative to max--instead of framing it as "our absolute strength/max strength is lower." I think chasing failure is unfairly describing a psychological phenomenon rather than a physical one. I go to failure too often, especially chasing new calisthenics skills, and can sacrifice form for reps.
Estrogen is a great hormone indeed. Don't rule out growth hormone for hypertrophy for muscle growth in women either. Women who don't use hormonal anticonception produce 3-4 times more of it than men. Women produce just as much IGF-1 as men.
My understanding is, estrogen is essential for muscle building. Postmenopausal women have a much harder time gaining muscles and apparently need to train differently, i.e., much higher load to get the same muscle stimulus compared to premenopausal women. The difference is mainly estrogen. I recommend reading "Next Level by" by Sims if you are interested in this topic.
One of the 1.5 females here! So glad you made this video. I was just looking for a video on the differences in training between men and women the other day so this was timely. I was really glad to learn about the deloading difference. I have always felt that I could go a few more weeks when looking at certain programs that have you deload every fourth week, so I'm glad to hear that maybe that means I actually should push myself for another week or two before deloading.
From my experience, this seems pretty spot on. In nearly 50 years of bodybuilding, I've had a few female training partners. And without exception they were ready for the next set in about half the time I was. What worked was either they do another set between mine on heavy compound movements or a pre-exhaustion exercise between, like dumbbell flys with bench press. Also, they sometimes held back because of societal expectations. One girl could easily do 6 plates per side on the leg press for 12 reps, and I could tell she had way more in the tank. One day, I put 8 plates on the leg press for her, and she protested, "That's boy weight!" I told her, "Hon, you passed girl weight 3 plates ago." She ended up getting 12 reps, but she was a little uncomfortable with the effort it took; she had to grimmace and grunt to get all 12. Although we agreed that 8 plates was a little much for her goals, from then on, she knew what near max effort felt like.
Addressing that unscientific claim around the 15 minute mark about women being more compassionate, better kindergarten teachers, better with young children- it's whoever learns and trains best.
As a sexist society, we expect these services from women, hence why they are "better" at said traits.
Men just don't wanna share those responsibilities.
Well said. Men and women (and others, can't ignore our intersex siblings out there) are both capable of the same amount of compassion and empathy and child rearing. It's just who is encouraged to do what from birth. Boys are, generally speaking, told they need to be a man and be less emotional and so on from a very early age and aren't automatically given dolls to play with (unless they're action figures) or taught child rearing skills. So you're going to see more female adults in childrens education than adult males. But we need both.
As someone female and not good with kids, I say so cliche. There are gender differences, but not those. These are societal expectations and norms re-enforced by stereotypes. And counterproductive as it makes it more difficult for men to get access to these "typical female" jobs.
This makes so much sense and explains a lot, I feel like I have so much more potential and I’ve been stopping after hitting failure but I always feel like I could go again in a few minutes but never do..I will after this though
Yess! Enjoy pushing it a bit further! - Dr. Mike
Thank you for the great information from one of the 1,5 female watchers 😜 I am 63 and just started lifting 3 months ago - love it 🙂
This reminds me the time when I, a powerlifter, attended my wife's body pump class. About half-way through the class I was lying on the floor begging for death. Differences in the ability to handle volume indeed
so why aren’t there any female SEALs and Rangers?
How many women are applying to become seals? How many men who apply actually become seals?
Its complicated, and women dont usually like gettting into male dominated spaces
As a newly subscribed female. This video actually made so much sense to how my training has been for the past couple years so thank you!
I am one of your 1.5 women that watch your videos and I appreciate when the information is shared when there is a difference between men and women and how we should train. I am a big fan of RP!
Female here. Love the channel. I’m not a body builder, I’m a CrossFitter but love the channel. It’s informative and entertaining.
Post menopausal woman here, been training all my life. Suddenly post menopause I’m having tendon issues 🤷♀️ science on women please, it’s ridiculous that we have to figure this out alone
I would say, unfortunately, except for recently, there haven’t been enough women training in later years to create studies according to guidelines. The stigmas around strength and muscle are slowly going away but I think it’ll be awhile. I would say, from a scientific perspective, post menopause, also as we age, you are dealing with increasing inflammatory response, as well as tissue flexibility (although tendons are not stretchy, it would stand to reason that some lactic acid build up would occur at the point of connection). Also, as we age, joint wear itself can cause tendons to track improperly. Finally, I know the reduction in estrogen can cause issues with collagen, and similar tissue in the skin, as well as fat deposits. It would make sense that this would also impact joints.
I appreciate this so much, there's so little information garnered to women. Ive always wondered why i can do 20-30 sets, 2 1/2hr workouts, 6 times a week with no real fatigue, when so many male influencers say to do less volume or I'll LICHerally die
I’m so intrigued to know on average women don’t push themselves as close to failure as men do when doing their sets. I am a woman, and I have to actively remind myself NOT to take every set to failure, as I have conventional joint issues. I take most sets 1-2 reps from failure, with the rest being taken to complete failure.
I think the point is that what we consider failure is also effort dependent. True “muscular failure” would be an actual muscle tear/strain, which obviously none of us are doing (hopefully) on a frequent basis. But how close your perceived point of failure is to that hard limit is variable person to person and lift to lift. For all of us, the point that we call “failure” for many sets probably wouldn’t be failure if we were doing that lift to save our own life. The key point of the effort difference he described is that men get closer to the real point of failure than women do, on average and without coaching. This fits with the general trend of men having much lower propensity for self-preservation than women do so to me it makes complete sense, as real failure is dangerous and should be avoided unless absolutely necessary.
Maybe all that was clear to you already and you really are getting right to the edge of muscle tears on all your sets, but that seems pretty hard to achieve without occasionally going too far and actually straining a muscle which I hope isn’t happening for you. Regardless, it’s a little ambiguous in the video so I think it’s worth stating plainly.
More videos for women lifters pleaseeee I’m one of that .5% female listers! Love your content Dr.Mike!
I was wondering why rests between sets felt far too long and could go longer than my male counterparts. I've learnt so much from you, Dr. M..... Thanks for your knowledgeable, invaluable content.
So you hit the nail on the head. I've been training for a few years and my wife is wanting to get into it now and I've been wondering how to setup her training program optimally. Much appreciated.
fellow sister in steel here! this video was super helpful! would love some additions to your regular videos if there are differences for men and women too! all this info makes so much sense too, my gym bros always tell me to take more rest but i’m all good! please keep it up 🙏
I'd love to have more videos like this!! Your videos have progressed me immensely as a PT on the strength side. Such great content. 🙏💪
Thank you! - Dr. Mike
Dude, the timing of these videos lately is on point. Week 1 of wife's first meso and I'm attempting to help her through a lot of new stuff. This video will help me be less of a dick. Thanks Dr. Mike!
As a full-time Pilates instructor this video is a superb wealth of knowledge, especially because 97% of my clients are female. Cheers Dr. Mike.
a lot of this stuff checks out! one of the 1.5 women here, been training a year and a half, started out at 140lbs at 5’8, and i’m now 170lbs. recent numbers are deadlift 295x6, bench 150x4, and squat 225x6. i was able to run 6 day a week ppl for a while without getting too beat up, but i’m planning on pivoting soon to a 4 day powerlifting program because i want to compete this spring! rate of initial gains seems to match with the guys, and i still think i have a solid amount of muscle left to gain, planning to get up to the 180s before my next cut and hit a 185 bench hopefully.
despite hitting upper body 2x as much as lower, my lower lifts are still closer to that of the guys than my upper ones are (tragically lol). hoping to hit the ol 2/3/4 bench squat deadlift before i die 🤞
Love this Dr. Mike! Always thought I wasn't going hard enough cause I can squat & dead till the cows come home... now I understand why! Though I'm not particularly gifted in the genetics department I can move more than I look like I should. Great tip on adding that extra session, think I will do that
you accidentally just gave my fiancé and i some couple’s counseling. the gym has always been such a struggle for us to understand each other (he’d think i’m not pushing myself and i think he’s taking ridiculously long breaks 😂). super useful information!
I appreciate these videos so much! I've been training for 3 months 4x a week in (what feels like) an all-male gym and having good information like this makes me feel more secure about my technique over more weights approach.
Hello!! I am one of the women that loves working out and building muscle! I greatly appreciate your videos and they’re the perfect combination of humor and being informative! Super awesome content! As the others said, it’s awesome to hear about facts about women focused training!
I definitely need to push harder. I needed to hear this
My husband and I workout together and we truly enjoyed this information. There’s not enough out there for women (especially in their 40’s). I would love to hear more! I’ve been lifting for 10 years and absolutely love it. I’ve hit a lull and can’t wait to start your program to see some new progress and gains. Thank you!! Your videos are truly entertaining!
So very happy I found this channel. Absolutely a blast to watch and education that's much needed for a new person in the workout world. Bravo sir, bravo
This was so interesting! I didn't know anything about that side of training. Thanks for the information Dr. Mike!
This explains so much! I’ve tried following male-based programs and just been twiddling my thumbs for half the rest period and wondering if I could sneak another set instead. Thanks for the great (and motivating) info!
Just wanted to say I’m a female frenchie and newish to your channel… ABSOLUTELY loving the content and been watching consistently for weeks. Thank you so much for all the GREAT advice and information you are providing us. Been training consistently for over 3 years now 💯on my own… your channel keeps things in perspective for me so thanks again.
I love how once you flood my brain with a zillion details you break out into a funny. I appreciate that you know how to break it down.
One of the 1.5 females here. THANK YOU SO MUCH for this video! I have been training with your app and videos for a few months now. Question: What is the difference between younger females training vs. females in their 40s and up? There is a big movement in strength training for women over 40. A lot more women in this age group are starting to lift weights. What’s the scientific perspective on it? How to modify the training? I’m 50 and started weight training 6 months ago and absolutely love it! Your videos are super helpful! Thanks Dr. Mike! 🌟🙏🌟
No big modifiers needed, just keep an eye on fatigue via strength levels. If your strength is stalling and you feel a bit deflated, take an early deload week and rest a ton... you'll come back ready to make great gains again! - Dr. Mike
@@RenaissancePeriodization Great! Thanks! 👍👍👍
@@RenaissancePeriodization great info, thanks! I'm also in my 40s so I was wondering. I love what lifting has been doing to my body!
I'm 50. And I'm considering seriously start lifting weights (that was never my cup of tea). As we old we lose muscle easily and it becomes more difficult to gain it back. Also lifting weights help with bone density. Women are at risk of osteoporosis especially when they hit menopause
This answers so many questions I didn't realize I had. I've been on and off training since I was 19 (currently 32) taking training advice entirely from males and I always felt I wasn't getting the results I had expected, where it clearly worked for them. I'm sure a lot of that has to do with some self shortfalls (aka #7) but I think it's time to get more fellow female trainers in my life.
This explains so much about my fitness (or lack thereof) to me! I recognized a few years ago that I was having a horrible time with my fitness/strength training because I was trying to "compete" with men. Where I went wrong, as explained here, was that I was focusing just on the fact that I'm not as strong as men. I had no idea I had the advantages you spoke of (or what I saw as advantages)! Thank you for this major confidence boost!
Thanks for the video from a female that goes on Reddit. Hoping to see some content for planning around the different phases of the menstrual cycle if there's enough literature on that.
Yay thank you! I’m a woman and have been watching all your content lately, only been training consistently for 6 months after years of cycling.
Can you make a volume periodization chart for females? 🙏
I have just started my workout adventure and I'm happy that I found this channel, Dr. Mike gives great advice and information. Thanks!
I've always said I hated going to the gym and doing weightlifting because there was so much boring standing around between sets! Just got back into it; will definitely keep this in mind.
I agree on most parts regarding training, but I definitely do not sign that women are somehow naturally better at household and childcaring stuff. Women are simply primed for that purpose by parents. Men are not. We're trained to be conscious and do the metawork at home from child.
Would love an update to the rp hypertrophy app for women with less deloads and more volume :) I definitely wasn’t ready for my last programmed deload
Thank you for this. I love watching your videos, I enjoy your humor, but I think I never laughed as much as during this video.
It took me about a year of serious strength training to truly learn to reach failure. Hello from one of the 1.5 females that watch your content ❤
Really enjoying this because it’s intelligent advice as well as really funny. I like the psychology chats about the ego and stuff. Thank you so much Dr Mike.
Great video! This will be helpful for training my wife. I tried to type this message several times, but I was an early adopter of robotic limbs. I can lift car, but typing, not so much.
Mom from the Netherlands here, I binge watch your video's! Thank you so much for all your knowledge.
I have high functioning autism and Ehler's Danlos Syndrome but I've always wanted to get into weight lifting and this channel has helped me so much along the way. Because I'm prone to injury I don't push myself as far as I'd like (learned that from your video on your genes). So I focus on form and reps and not injuring myself. That's a win for me.
I've lost 5 kg and my husband is commenting on how I look already. So Mike and team, THANK YOU! 💪🙏
very well done you should be very proud of yourself, a lot of people would not do what you do given your circumstances.
@@dennislawless3563 Thank you! :)
I watch this channel because every episode I learn in some way that we've been lied to by alleged "experts". Through watching this channel, I now understand why it was so difficult to learn about fitness in the past. So much info is contradictory or false! Listening to a real Dr of Sport Physiology has really cleared up a lot of things and has made learning a lot more straight forward. Happy to be part of the
My wife has starting going to the gym with me and all of these make so much sense! Really appreciate the video so I can make some adjustments to our training program.
as a woman who uses both reddit and watches this channel i can confirm i do not exist. but if i did i’d say thank you for this absolute goldmine of a video for myself and my training.
I seem to not exist either. Oh well.
Great content. Have you done one of these informative videos on the differences between training at different age groups? I'm 44 and have been hypertrophy training for about 26 years. I've found that my body is not responding to the same rep and weight ranges as it was in my 30s. Same with diet. I feel like I'm having to do less meals but more protein per meal to feel better overall and recover.
Protein absorption goes down with age, that's one part. And that tends to continue to get worse.
Also estrogen levels begin to drop which influences recovery. Might be worth getting a blood panel to check your levels.
He has done a video about age differences, very good, look it up (just type in: Rennicance periodization age differences or something like that)
@@Voidrunner01 that seems to be the case.
@@ChurchWorshipandvideo panels are all good, plus I'm on TRT for the past 5+ years so there is a steady supply of estrogen conversion.
Soooooooo worth the watch! Thank you for all the great information 🙏🏾
Ah, thank you so much for covering this. I could definitely push harder towards failure. I'm always afraid I'll pull something and it will slow me down.
I was literally asked if I could put some stuff together for my neighbor's teenage daughter to get stronger in-between wrestling seasons. I used to wrestle. I used to personal train...but training a teenage girl, for wrestling, that's a new one. This was a perfect "hey remember this stuff!"
My old trainer used to tell me I needed to rest more. I hated taking such long rest breaks. Decided to train myself and I feel like I get a better workout in with my shorter breaks 😀
Same here. Heard that for hypertrophy, that I needed longer rests so I implemented them and have been finding less gains. Feel better knowing I should just train intuitively.
this has got me feeling incredibly motivated & i will be really analyzing my lifts to see where i really am leaving reps on the table.
Thank you!!! I would love to hear a little more! It’s so rare to get insight for females that like to lift! I love your channel!!!
One thing I need to mention medically speaking as a female. Wong past menstrual years, we tend to have more strength because our iron levels become normal, we don't go through mood swings or fatigue, or bloating or hormones yo yo ING. 50 year Olds and up. We build strength faster, thus doing the math.. we see a difference in pushing it longer, the steady continued on the schedule continium.. so age has a big impact on hormones as from younger women
It's taken a lot of research for Me and years of testing and experiments and learning the difference of male stages of age male hormones dieting.
I'm still learning
From other women over 45 and what works and does not work on the female body.. you are such a huge contributing sifu.. in my learning and growing in knowledge old school new. Taken me 7 years to get to my showing my so far began to show at my age. Thank you sir at 62 I feel better and look better than in 20s..
I always wondered why so many women loved crossfit. This explains it.
This video was awesome! Thank you so much for this 💪🏾👍🏾
Fantastic info, Dr Mike. and Scott the video guy, of course. Keep it up!
I learned this in practice with my clients I always have to urge the majority of my female clients not to rush to the next set while I have to blow the whistle for males line "now NOW, C'MON!!" 🤦🏾♂️🤣
She’s not rushing to the next set. She’s recovered and ready to go.
@@TheBaumcm definitely, pardon if my wording implied she wasn’t.
I love RP videos, but this one in particular was so helpful! I was wondering if there was something wrong with me because I almost never need a deload when my male training partner does, and I need more sets.
I’m happy to be the 1.5%. Thank you for the vid. Been in the gym for 16 years or so and I agree with a whole lot of not all of this info. I love your channel, listen to vids while driving, great stuff ❤
This is the video I needed. I'm now convinced to try out your app. Thank you.
Much needed Im going to create a program for my girlfriend
Just make her train lower body, core and maybe a set of pushups
Squats, Squats, split squats and more squats.
@@Guts_Brando…
@@Guts_Brando+ pull downs and pull ups. Girls with strong backs are healthy and hot
Yea I’ll do the same (I’m hullcinating I don’t have a girl)
I’ve literally wanted to request this exact video! Thank you so much so helpful and amazing as always… another of your 1.5 females watching hahaha… looking forward to skipping deloads 😏
Great! Can't wait for factors and whys video.
Another great video as always, but very much appreciated to gain some knowledge specifically about training as a female. I recently met some awesome guys at the gym that helped me on deadlifts and holy shit they pushed me sooo much harder than I have ever pushed myself and the best part was that I could actually do the work.