Why Men And Women MUST Train Differently

Summary

In this video, Dr. Mike from Renaissance Periodization discusses the key differences in training between males and females, focusing on aspects like rep handling, recovery times, and training volumes. He highlights that women often have better technique and can handle more volume and higher training frequencies. However, they may not push themselves as hard psychologically. The talk also touches on the biological differences, such as hormonal influences on muscle gain, and the importance of understanding these variances for effective training program design.

Takeaways

• 💪 Males and females respond differently to training due to physiological and psychological differences, affecting program design and intensity.
• 🏋️‍♀️ Females can generally perform more repetitions at a given percentage of one-rep max (1RM) compared to males, affecting how training programs should be structured for intensity.
• 🔄 Women tend to recover faster between sets, which can influence rest times and overall training volume in a session.
• 🏋️‍♂️ Females can handle higher per-session volumes without reaching 'junk volume', meaning they can perform more sets and exercises in a single session compared to males.
• 🗓 Women can typically manage higher training frequencies per muscle group within a week due to their faster recovery capabilities.
• 🛑 The deload period for females may come later in a training cycle compared to males, as they can handle more training volume before needing recovery.
• 🎯 Females generally have better technique and are more coachable, making them more receptive to training adjustments and cues.
• 🚼 Starting size and muscle mass are typically lower in females, which can influence the rate and extent of muscle gain over time.
• 💪 Women may not push themselves as hard psychologically during sets, often stopping short of technical failure, which can be mitigated with coaching and self-work.
• 🚦 There is a potential reduction in the rate of muscle gain for females as they progress beyond the beginner stage, suggesting a cap in their size and strength potential compared to males.
• 🚫 Despite these differences, women can still achieve significant muscle growth and strength, but should focus on their own progress rather than comparing to male counterparts.

Q & A

What is the main topic of the video script?

The main topic of the video script is the differences in training between males and females, specifically focusing on size and strength.

What is the speaker's approach to discussing male versus female training differences?

The speaker uses a humorous and somewhat self-deprecating approach, acknowledging that his insights are based on theoretical knowledge rather than personal experience with training females.

How many differences does the speaker list in the script?

The speaker lists 11 differences between male and female training.

What is the first difference mentioned in the script regarding training?

The first difference mentioned is intensity handling, where females can usually do more reps with any given percentage of their one rep max (1RM) compared to males.

How do females typically handle high-intensity training sessions compared to males?

Females can handle high-intensity training sessions better, often being able to maintain the same weight and perform more sets with less fatigue compared to males.

What is the typical rest time for females between sets according to the script?

Females typically recover much faster between sets, often ready to go again after just 45 seconds, whereas males might need longer rest periods.

What is the difference in per-session volumes between males and females?

Females can handle higher per-session volumes within a single workout without reaching junk volume, meaning they can perform more sets and exercises in a session compared to males.

How does the speaker describe the weekly training frequency for females?

The speaker suggests that females can recover faster and thus can have a higher training frequency, recommending one more frequency per muscle group for females than for males.

What is the difference in accumulation lengths before needing a deload between males and females?

Females typically need a deload after a longer accumulation length, averaging about a week or two more than males.

How do females handle axial and systemic fatigue compared to males?

Females generally have lower axial and systemic fatigue costs, allowing them to perform more sets per week of exercises like squats, overhead presses, and deadlifts without the same level of fatigue as males.

What is the speaker's perspective on the psychological aspect of training intensity for females?

The speaker suggests that females, on average, do not push themselves as psychologically hard on any given set as males do, often stopping short of their actual technical failure point.

What advantage does the speaker attribute to females in terms of technique and trainability?

The speaker attributes better technique and trainability to females, stating that they tend to learn and maintain proper technique more effectively than males.

What is the speaker's view on the initial size difference between males and females in relation to training?

The speaker notes that females generally start with less muscle mass than males, which can affect the rate and amount of gains they make during training.

How does the speaker address the potential for females to become mass monsters by accident?

The speaker humorously suggests that due to the slower rate of muscle gain for females, becoming a mass monster by accident is unlikely, and they should instead focus on their own progress without comparing themselves to males.

What is the speaker's final advice for females training in the gym?

The speaker's final advice is for females to train hard, understand their potential, and not to compare themselves to males, but to do the best with what they have.

Outlines

00:00

🏋️‍♂️ Male vs Female Training Differences

Dr. Mike discusses the distinct training approaches required for males and females, highlighting 11 key differences. He emphasizes that these are generalizations and not absolute rules. The talk is aimed at helping individuals like husbands who program workouts for their wives, suggesting that understanding these differences can lead to more effective training outcomes. The speaker humorously warns against making wives too strong to maintain control in the relationship, setting a light-hearted tone for the topic.

05:00

💪 Rep Handling and Recovery Differences

This section delves into how females can typically perform more repetitions at a given percentage of their one-rep max compared to males. It also touches on females' ability to endure high-intensity workouts with less fatigue between sets, suggesting that they might require less rest time and can maintain performance more effectively. The speaker provides practical advice for programming workouts that cater to these physiological differences.

10:02

🔄 Training Volume and Frequency Insights

The speaker outlines that females can handle higher per-session volumes and can train more frequently per muscle group without entering 'junk volume,' which could lead to diminishing returns. He suggests that females can recover faster and more completely, allowing for higher training frequencies. The advice for coaches and trainers is to consider these factors when designing workout programs for females to maximize their potential and avoid overtraining.

15:02

🚫 Addressing Relative Effort and Technique

Discussing the concept of 'relative effort,' the speaker notes that females may not push themselves as hard psychologically during sets compared to males. However, this can be improved with coaching and self-work, encouraging females to push beyond their perceived limits. The paragraph also highlights females' generally better technique and trainability, suggesting that they are often more coachable and can maintain proper form over time.

20:04

🏋️‍♀️ Embracing Gender Differences in Training

The speaker addresses the reality of gender differences in training, advocating for the acceptance of these differences rather than viewing them as negative or positive. He argues that recognizing and understanding these differences allows for better personal training outcomes. The speaker also humorously challenges the idea that toughness is the ultimate measure of success, promoting a more nuanced view of individual strengths.

25:06

📊 Initial Size and Rate of Gains Considerations

Exploring the fundamental differences in initial muscle size and rate of gains between males and females, the speaker hypothesizes that while females may make the same relative gains initially, their rate of gains may slow down over time, leading to a generally lower potential for size and strength compared to males. This section provides a nuanced view of the biological factors at play and encourages females to train at their own pace without comparing themselves to male counterparts.

🤖 Robotic Limbs and Training Outlook

In a lighter concluding remark, the speaker humorously predicts a future where robotic limbs could surpass biological ones, suggesting an easy decision to replace human limbs when the technology becomes available. This wraps up the discussion on training differences with a futuristic and playful note, highlighting the speaker's engaging and entertaining approach to a serious topic.

Keywords

💡Ego

Ego, in the context of the video, refers to the psychological sense of self-importance or self-esteem that can influence an individual's behavior, particularly in the gym setting. It is suggested that men may have a stronger ego that could lead to overestimation of their abilities or reluctance to accept coaching. The script humorously contrasts this with women, who are implied to be more receptive to coaching and less egotistical, as per the speaker's anecdotal observations.

💡One Rep Max (1RM)

One Rep Max, often abbreviated as 1RM, is the maximum amount of weight that a lifter can lift for one repetition of an exercise. In the video, it is used to compare the relative strength and fatigue levels between males and females, indicating that females can typically perform more repetitions at a given percentage of their 1RM compared to males, showcasing a key difference in training intensity and capacity.

💡Repetitions

Repetitions, or reps, are the number of times an exercise is performed in a set. The video script discusses how females can generally perform more reps at a given weight percentage of their 1RM, which is an important concept in periodization and training program design, as it affects the intensity and volume of workouts for optimal results.

💡Periodization

Periodization is a training concept where the exercises, volume, and intensity are varied over time to maximize performance and recovery. The video uses this term to discuss how training programs might be adjusted differently for males and females, taking into account their unique physiological responses to training stimuli.

💡Training Volume

Training volume refers to the total amount of work done in a training session, typically measured by the number of sets and repetitions. The script highlights that females can handle higher training volumes within a single session compared to males, which is a crucial consideration when designing training programs to maximize muscle growth and strength gains.

💡Rest Times

Rest times are the intervals between sets during a workout, allowing for recovery. The video mentions that females typically recover faster between sets, which is an important factor in workout programming and can affect the density of the workout and the overall training stimulus.

💡Fatigue

Fatigue in the context of the video refers to the physical and mental exhaustion that can occur during and after exercise. It is noted that females can handle high-intensity training with less fatigue compared to males, which is a significant point when considering the design of training programs for optimal performance and recovery.

💡Hypertrophy

Hypertrophy is the increase in muscle cell size due to an increase in protein content, leading to muscle growth. The script discusses how females may be more resistant to hypertrophy and thus can utilize high-movement exercises with less concern for excessive muscle gain, unlike males who might need to incorporate more isolation exercises to target specific muscle groups.

💡Technique

Technique refers to the manner in which an exercise is performed, ensuring proper form and execution. The video suggests that females generally have better technique and are more trainable, meaning they can learn and apply proper exercise form more readily than males, which is vital for effective and safe training.

💡Trainability

Trainability is the ability to learn and adapt to new skills or exercises. The script implies that females are more coachable and responsive to coaching cues, which can lead to better technique and training outcomes. This concept is important for personal trainers and individuals looking to optimize their training programs.

💡Deload

A deload is a planned reduction in training volume or intensity to promote recovery and prevent overtraining. The video mentions that females may require deloads less frequently than males due to their faster recovery capabilities, which is an important consideration for periodization and maintaining long-term training progress.

💡Relative Effort

Relative effort is the concept of how hard an individual pushes themselves during a set or workout, relative to their maximum capacity. The script suggests that females may not push themselves as hard psychologically during sets compared to males, which can affect the intensity of their training and their progress over time.

Highlights

Females can generally perform more repetitions at a given percentage of their one-rep max compared to males.

Women tend to handle high-intensity training with less fatigue between sets, allowing for more consistent performance.

Females often recover faster between sets, which can impact programming for both genders in a training partnership.

In a single session, females can manage higher volumes of training without reaching 'junk volume', unlike males.

Women can typically train with higher frequencies per muscle group in a week due to faster recovery.

Females may require deloads less frequently, with a longer accumulation length before needing a break.

Axial and systemic fatigue costs are lower for females, allowing for more sets per week in compound movements.

Females generally do not push themselves as psychologically hard during sets as males do, reaching failure less often.

On average, females have better technique and are more trainable, responding well to coaching cues.

Females are often more capable of maintaining technique over time, even without direct supervision.

Females typically start with less muscle mass and may have a slower rate of gains compared to males.

Women's potential for muscle and strength gains may be capped at a lower point than men's, on average.

Gender differences in training are not inherently good or bad but provide a basis for tailored programming.

Understanding these differences allows for more effective coaching and training adjustments for both genders.

The rate at which females gain muscle may slow down past the beginner stage, unlike males.

Despite differences, females can still achieve significant muscle growth and strength.

The speaker humorously suggests that the pursuit of muscle gains should not deter from enjoying life's indulgences.

Transcripts

but a lot of times men will give you

that ego shit where women are not as

egotistical straight up and certainly

not in the in that way as expressed in

the gym and then just oftentimes can

just be better coached

hey folks Dr Mike here for Renaissance

periodization and today's topic is male

versus female training differences

how does training work differently

specifically for size and strength

between males and females now

I've never met female in real life just

read a lot of books about them so this

is all theoretical

but we will see what we can do and I

think we have a total of

11 differences that I could come up with

certainly there are a few others I think

these are the main ones and the design

of this talk is sort of to give you some

perspective on okay in the real world

how do differences actually reflect

different programming requirements

different abilities and different

recommendations for females versus males

almost the ideal target audience for

this is like you Mr hubby who writes

your wife's training program and she

comes with you to the gym if you know

this video back to front after it's done

you could just do a lot better of a job

programming for your wife so she

inevitably starts to push even your

boundaries and all of a sudden you don't

know who's the man anymore and you're

like hey uh hey Karen can you wash the

dishes tonight she's like no Frank

you're gonna wash the dishes and you're

like yes ma'am and then sorry but

don't watch videos like this you won't

make your wife too jacked and too strong

to control anyway wives girlfriends all

jokes let's get to it so number one

difference these are not ranked in order

of importance or anything just a list

intensely handling which means that

females can usually do more reps with

any given percentage of the one rep max

so if you throw 80 of 1rm on the bar for

a hundred males versus 100 females

females in time to crank up a few more

maybe two to four reps with that eighty

percent of one RM than the males would

which is kind of interesting

means that if you go on percentage

programs for males and females you know

programs are like I'll do 82.5 for 3x3

for females this often leaves them

further away from failure than with the

males making the program more relatively

intense relatively effortful for males

and could throw some things off it's

just something to consider

and interestingly enough

females take less of a beating set to

set from high intensities so for example

you take the average 100 average males

100 average females that are in the gym

training regularly and if you get the

males in and do you know

six sets of four six sets of five in the

squat G by the end the males are going

to be doing very little weight they're

going to be really really beat up just

all over it's what a terrible terrible

uh amount of fatigue imposed but females

will be able to kind of just keep doing

sets of five and maybe drop to four by

the last one often with the same weight

they can just handle that fatigue way

better so that's definitely something to

keep in mind if you're designing

programs with the intent to push both

males and females as far as possible now

one thing that you could keep in mind

the rest of this video should have said

this first is if you have a female

training partner yourself male or vice

versa these are all things to keep in

mind so you can change the programs a

little bit if the margins still do a lot

of the same training but understand how

to adjust to make sure the training is

good for everyone you don't want someone

being over trained someone being under

trained you want to make little tiny

adjustments to make the best for both

next rest times females typically

recover much faster between sets so if

you're programming for someone and

you're doing something that's like oh

yeah three minutes rest like a lot of

women will rest 45 seconds be completely

recovered on all four factors the muscle

muscle itself can do more than five reps

productively the cardio is no longer

limiting they're not even out of breath

anymore

they feel strong they feel ready to go

sooner just are all good so technically

by our four Factor rest time checklist

they're already good to go 45 seconds in

and they spend another like couple

minutes just kind of like looking around

unless they should on Reddit like hey

you know like uh my program is really

boring I have to rest a lot guys can't

relate really I think you need the rest

just be patient and it's cool comment to

make to a woman on Reddit to help her

psychologically get through training but

another thing you could say is hey like

you know maybe as soon as you're ready

to go you can just go and thus you don't

have to be in the gym for forever so

that's really cool

um the big part of that whole thing is

the female on Reddit

that's never happened

Scott the video guy do females go on

Reddit

Scott is biologically a female as well

all right so

another thing is if you train with a

woman on the rest times thing and your

training partner

you might have a situation where she

every now and again goes two sets for

year one like my wife and I we train on

occasion together like we go on

vacations we'll just go kind of like set

for set and a lot of times she's like

are you ready I'm like

she's like I'll just do another set and

then rest and then you can go and I'm

like yes please for the love of God so

that's another handy thing to try out

next up per session volumes females can

do volumes within a single session a

single workout that would crush most men

right that doesn't mean per muscle group

typically anywhere between oh 10 to 12

10 to 15 sets per muscle group

procession is probably the best for

females as well you don't want to go

over that that's the high end for both

males and females but the total session

volume the total number of exercises and

muscle groups a female can train in the

gym and not leak into junk volume is

actually much higher than that of a

males and certainly in my experience and

literature can confirm this as well so

what ends up happening is

if you're writing a workout for a female

and you're like here's three exercises

you got to do this advanced muscle group

split come into the gym six times a week

and she does the three exercises each

with eight sets or whatever and she's

like Sue can just stay here and do more

and you're like away sister you need

rest like no false just does not need

rest on the other hand if you take a

female program and apply it to a male

about the 40th working set later you're

gonna be vomiting blood in the bathroom

you can't see anymore and your

girlfriend's like hey your set's up we

got 10 more fucking exercises to do you

know this is crazy so just remember that

females can handle more they can just

keep being productive in the gym for I

don't know typical males some somewhere

between 20 and 25 sets per session for a

pretty strong person it's like that's it

that's all you can do 20 to 25 working

so that's per session doesn't even

matter the muscle group much after that

point it's all downhill after that you

should probably do another session

whereas if you're female at 30 to 35 or

even more sets can totally be done by a

female in many cases and they're not

even overly fatigued at the end and

they're still having productive sets so

definitely something to uh keep in mind

there

number four difference is in weekly

frequencies typically females can

recover faster and more completely in

less time and thus are able to

productively have a higher training

frequency than males it's not a night or

day difference it's a little bit subtle

but nonetheless I would say A good rule

of thumb to use is to assume one more

frequency per muscle group for females

than males as a good place to start the

program and then Auto regulate from

there see how things respond so for

example if a good bench press program is

two times a week benching for a male a

female bench press program could

probably start at three times a week

venturing and the female would recover

very well and not spend a lot of

downtime like okay completely recovered

I'm totally ready to go it's Tuesday but

I don't bench again until Thursday or

Friday like just do it tomorrow and then

do it again Friday so it's one of these

things where if you're training females

got to make sure to intersperse their

sessions such that the frequencies maybe

one more time per muscle group than a

male counterpart would have and then it

tends to make the program work a little

bit better for females

number five difference is in

accumulation lengths

uh I would say there's about a week

difference on average that I've seen

sometimes even two so if after four

weeks of progressively harder training

the average male needs a deload call it

four to eight

after

five to ten

weeks the average female needs a DeLoach

so if you have a female training partner

it's week five and week six is deload

you could be like damn girl can't wait

for that deload she's like

I could just keep training you're like

hell women can just fucking keep going

and gee whiz there there's a sex joke in

there somewhere I've never really had

the sex in real life Scott video guy is

having sex for longer good

no it's a very

it is a race is that where you have all

those trophies in your room

mine my man it's about getting there

quick in any case so if you're

programming for females uh or as I like

to call them sisters and Steel versus

brothers and iron of course standard

nomenclature just know that you can tack

on an extra week or two to your assumed

periodization Paradigm for them for the

mesocycle and they're probably going to

be good to go and it's not just probably

good to go it's better than that because

yeah they could deload pretty often with

their male counterparts but then they're

like um not so much wasting a week but

they could have crammed in more

productive training before taking a

break right it's like if you're like a

really productive employee at your job

and you're just like working crazy on

this project it's Friday morning and

you're like oh my God I'm going to

finish this by the weekend it's going to

be great and your boss comes in he's

like all right all right Chuck let's go

to lunch I'm taking everyone to early

lunch and then you guys get the day off

and you're like I was gonna finish the

work I was like yeah we'll get it next

Monday it's all right yeah you got

people that are really talented

productive you're just leaving fuck

alone in office they make great things

that's how Mr Nick Shaw uh CEO of RP

keeps me in an office and and says one

day I'll see the sun he promises me that

the sun is very bright it's like a star

but bigger he says I don't know I just

go to work in any case same idea with

females be weird to have them deload

every fourth week like a standard all

polishing program for example if they're

like totally good to go for four or five

or six weeks before needing a dealer so

make sure to keep that in mind

next is axial and systemic fatigue costs

are lower for females right

on average do a variety of different

factors by the way it won't really be

getting into factors here uh much it's

another discussion but this is the in

practice differences that you'll see in

real life so

things like squats overhead presses

deadlifts bent rows females can do lots

of those more than males more sets per

week than males and not have to pay this

insanely burdensome axial and systemic

fatigue costs of just being beat to shit

there's only so many squats and benches

and Deads and cleans you can do in a

program as a male until your body just

collapses on you you can't get out of

bed for females they can do a lot of

Hardcore shit instead be like ah this is

totally fine I'm I'm doing great and the

great thing about these exercises is

females as we get to in a bit are a

little bit more resistant to hypertrophy

they don't they don't gain as much

muscle as males do but luckily they can

use much more

raw stimulus magnitude High movements

like barbell rows like pull-ups like

squats like overhead presses Etc and

typically males would have to

incorporate more isolation moves after

some compounds more machine and seated

moves less raw stimulus magnitudes have

to do a few more sets and focus on my

muscle connection a bit kind of I don't

want to say cheat their way to gains but

kind of navigate around this insane

fatigue caused by this very effective

but verification exercises for females

they're just as effective relatively

speaking but less fatiguing so you'll

see a lot of programs that you could

design and are designed well for females

which you would read it you're like

that's no way anybody can actually do

this it says 10 sets of squats followed

by four sets of stiff legged deadlifts

followed by four sets of overhead press

I would just be dead at this point like

you see a woman do it you're like I

guess I guess there she goes and after

every 45 seconds rest she's like I feel

great let's do it again all right all

right very good 45 seconds of rest and

you feel great to do it again sounds

like Scott the video guy Talent folks

look it up in the dictionary if you can

read good God all right so if you're

programming for females and a female has

a weak point of like hamstrings or

glutes or shoulders or whatever feel

free to scoot in a bit more of those raw

stimulus insane compound heavy barbell

movements because you might need them to

help her grow but also because uh she

can she can handle it and with males

don't try that shit uh you know you're

gonna kill somebody all right next up is

relative effort so so far all these have

kind of been like who are female

advantages so to speak like you just

they can just do more they're just kind

of better

disadvantage coming up number seven here

relative effort

females on average do not push

themselves psychologically as hard on

any given set as males do

I just won't go as close to their actual

technical failure point and misconstrue

their failure points as much earlier

than it actually is

not a ton earlier but notably enough

different for males where it's it's uh

relatively obvious if you've been in the

gym a few times

and this can be remediated in many women

not all to a large extent sometimes a

total extent where they're caught right

up to the males and even go beyond but

sometimes at least a bit of the way

through this can be remediated through

coaching and through self-work the

coaching part is they have another

female coach Let's Pretend with them

that's been around the block that's

trained fucking hard and it can be like

hey Stacy how many reps in reserve was

that last set Stacy's like two be like

bullshit how many reps you do 12 yeah

start another set CeCe gets a 12 looks

over and the female coach is like two

more and she's like do more shut up she

does it she's like oh my God I could do

it this is just two more after that oh

my God it was 4ir the whole time well

now you learn now next time when you

doubt yourself that it's almost close to

failure do a couple more episodes if

you're female listening to those

unlikely we do have one and a half

females as our audience then push

yourself a little further maybe unless

you got it all dialed in up here and

then you don't need that shit speaking

of dialing it in I said self work uh

inner self-work that's you know you can

be coached to do a lot of things someone

else present there can push you and you

can sort of let them be kind of like a

you're a vessel for their information

and and executive decision you're making

but after they're gone and you're

training by yourself you're like yeah

when no one pushes me I just do back to

what I normally do

so

you can meditate on this a little bit

especially in the gym as a female and

tell yourself you know I know that

I'm capable of more

and I know that maybe genetically

because I'm female I'm not advantaged to

just fall into being a psycho and doing

more so I'm going to try to push myself

a little bit out of my comfort zone each

time try to see you know how how

rarefied the air is up there in Failure

World failure world it's like an

amusement park which your entire life is

videoed in front of you and to realize

how much of a fucking failure you are

fuck you Dad

in any case

if you do some thinking about this as a

female you can realize I may be able to

push harder and you can discover you can

and it's super fucking empowering so

that's just on there to consider

um it does need to be admitted to be

addressed so if you happen to be a

modern day feminist sweet and you're

recalcitrant and any accusation of

gender-based differences and you're like

no way women work just as hard I do have

a Gambit for you

um do are typically males or females

more compassionate are typically males

or females better with children

especially young children uh who makes a

better kindergarten teacher on average a

male or a female at some point it starts

to get ridiculous that's obvious there

are gender differences and they're

totally cool we're just a bit different

there's no better or worse it's just

different right some people say well you

know women can be just as tough as men

like us hold on is toughness like the

best thing in the world like you know

it's like Albert Einstein known for his

toughness like that's ridiculous there's

tons of other great things you can be

and tough is just the stupid male brute

version of seeing the world so if you're

cool with understanding that some people

are different even forget gender for a

sec some people just don't push as hard

as others your boy right here I fake all

my shit everybody knows I don't go to

failure that's all nine RAR did I do

some self-work I'd go to 7rir I feel

like I wouldn't have failure in all as

well so it's just something to think

about for yourself and uh push yourself

as hard as you can and understand that

if you're female you may be encountering

some kind of uh guard rails that you can

break through potentially

in any case

some of this if you fix it can really

adjust all the other factors we talked

about earlier so for example one of the

reasons that females typically are able

to do set after set after set of high

intensity work better than males is

because their relative effort isn't as

high so actually they're saving a lot on

the tank that they might not even be

consciously aware of so if you get a

female and slowly over if you get a

female my new course on how to get

females okay

if you are in the position of coaching a

female and over the six months or so you

were collaborative with her and she ends

up becoming like a fucking demon Woman

Wonder Woman type shit and really

knowing how to push herself her ability

to crank outside after set after set

heavy might decline it was oh shit did

we break her no you turned her efforts

more effective percent which means her

total volumes can come down the use of

high RSM movements can come down and her

training can just a little bit uh start

to look a little bit more male-like

simply because the reason all uh half of

those female adjustments are made is

because that relative effort is lower so

if the relative effort comes up a lot of

the other female training stuff uh will

come up as well some stuff probably

won't change much um accumulation to

deload paradigms don't change much

because after a few days off doesn't

really matter how hard females work they

just heal faster than men so there's

some stuff that doesn't change but on

average it makes the training a little

bit more similar between the two genders

or Sexes I've never had anyone cogently

describe to me the difference between

those two but

uh more I say the more I'll get canceled

by either all right in cells or sjw

insane people

hello YouTube

number eight

technique and trainability back to

female Advantage so to speak generally

speaking females have better technique

to begin with you can show a female how

to do a technique and she goes okay and

she just does the thing right the first

time and with men you show them how to

do it and they're like oh sweet and

instantly they're there I was going to

say AI but they're a natural

intelligence processor as I gotta how do

I change this movement while learning it

to something stupider and more

egotistical like I bet I can do this and

not have to work as hard but also hurt

my back so a lot of times women are just

more trainable they're more coachable

they take coaching cues better A lot of

the time you know Jared and I and the

channel have trained lots of female very

high level athletes and we can't try to

hip tilt like this I'm like okay got it

and they try to fix it right away

whereas for men to give like the way

I've learned is shut up bro motherfucker

you don't know shit you can barely read

do what we say just kidding Namaste

everybody but a lot of times men will

give you that ego shit where women are

not as egotistical straight up and

certainly not in the in that way as

expressed in the gym and they're just

oftentimes can just be better

um coached

what do you get when PhD Sports

scientists collaborate with Pro

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the most effective muscle growth

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[Music]

another thing is women naturally and

with especially with coaching can learn

to prioritize their technique more than

the I need more reps and more weight on

the bar at all costs kind of shit that

men tend to do so if you uh coach a

female and somehow you know you go go to

Mars for example for six months you

leave her with some programs you sorry

there's no video on Mars Zoom doesn't go

that far and you come back and you watch

her training technique and you'll be

like damn Betsy apparently left the

1950s uh that's really good that's

almost exactly what we talked about and

some of it even looks better you leave

Jim Bob alone with that shit he's going

to be partial repping everything Eve

bowing it's going to be like uh he

turned into kiriako's Grizzly when you

were fucking gone if you don't know who

that is

Google uh not at work not at work at

work people might misunderstand it's not

pornography

well it really kind of is just Google it

not at work let me know what you think

comment below kiriakis Grizzly it's

going to be a Scott is going to be a

video about male versus you know

training differences and like 90 of the

comments are kiriakos grizzly references

do you know who that is

Google what are you doing

let me know when you're done Googling

yes very large very muscular very fat

and very hairy

he's like the father I never had in any

case females will go off plan less often

they're just better to coach in many

ways so this is like a really good thing

it's a cool thing

um as far as how to work with people I

guess the advice here is opposite if

you're typically used to working with

females as a coach and you start working

with some males you could be like wow

what the fuck is this guy doing he's

debating me on shit he's doing

everything wrong he's super interested

in just pring with fuck technique so you

might have to realign and be a bit more

patient with males that has certainly

been my experience

all right Max difference this one is

more fundamental but nonetheless

something to consider the initial size

difference uh females are significantly

smaller especially in the upper body and

the lower body as well even relative to

their body weight to males they tend to

have more body fat loss muscle so they

start out with less muscle and the rate

of gains initially that they make is

typically about the same as males but

remember it's a rate of gains based on

percentage so if you start at 100 pounds

of muscle and you gain you know half a

percent a week for the first whatever

number of weeks and if you start at 150

pounds of muscle you gain half a percent

you're actually gaining less if you

start out smaller and more if you start

out bigger I'm saying like Rich get

richer you know hashtag Marxism

it's definitely a joke

so there have been studies that have

shown that at least for some time

females at least make the same relative

gains

now what you're about to hear I have to

caveat is a personal hypothesis of mine

but nonetheless I think it might carry

some weight I do believe that the

available evidence on where people end

up at the end of their careers and we

have a shitload of data on that because

there's like a trillion female power

lifters bodybuilders all kinds of stuff

I think at some point past the beginner

stage females rate of gains do do reduce

and they actually gain slower than males

otherwise you know there's lots of males

that started out between 100 and 120

pounds 140 pounds when they started

lifting I'm one of them actually

and then they end up just getting to be

200 pounds plus lean and fucking

enormous but for females you almost

never see that like a very jacked ifb

Pro bodybuilder female weighs like 160

170. this is the most jacked females in

the world and you know some females

actually start out pretty fucking Jack

too so I'm inclined to believe in either

this will be embarrassing later and when

I'm wrong or uh the evidence will bear

me out fellas several years later when

people actually do the research on this

directly I think the female rate of

gains

um slows down now here's how to take

this ladies don't compare yourself to

the males like oh man Ronnie my fake

husband in this Ronnie not Ronnie

Coleman like Ronnie just eats whatever

and he just fucking games wrestling I

hate him and hate his abs I mean I love

him but I love his ants too but but I

hate him you know what I mean fuck him

he's so easy for him it's just gonna be

easier for guys to get jacked now if you

want to close the gap a little bit just

take the same testosterone exogenously

that guys produce endogenously which

will turn you into a guy in every

possible respect including clitoral

enlargement

[Music]

there hair on your face and all that

shit so fuck that so yeah you're gonna

have a tougher time gaining or another

better way to see it probably is like

your games will be a little slower which

is totally cool because you know what

I'm saying Namaste you gain at your own

ring and comparing yourself as a female

to other males is about as pointless as

comparing yourself as any human to any

other human being you just got to do the

best with what you have so that's all

I'll say for that

uh number 11 is related I guess I said

both of number 10 and 11 at the same

time so raid against females have

probably lower and for a variety of

reasons mostly because I think rate of

gains caps off towards the end females

cannot get as big or as strong as males

even if they start from the same place

on average put on the same amount of

work let me tell you exactly what I mean

if you find a hundred males that weigh

100 pounds on average to begin with and

100 females that weigh 100 pounds on

average to begin with and you have them

in this world where they think it's the

real world but it's not just one giant

sports science experiment

I'm not secretly building a machine to

do this by the way I will deny all

accusations

five or ten years later the males will

just get bigger and stronger than the

females I mean one is that there's

different genetics and like your genes

do fucking matter I know it's crazy and

also like males have more testosterone

like do you think steroids work that's

of course like well men are kind of on

steroids all the time compared to

females so it's not rocket science and

again the thing is as a female you know

just understand that like

shit is going to be a little bit less

exciting for you on the muscle gain

front

um

but uh females can still get super

fucking jacked and really really fucking

strong especially in the lower body but

in the upper body too and so really if

you're a female one of our one and a

half females that watches this channel

if you're training

and you're fucking growing and you're

making games just do that and you're

gonna end up being like shitting on like

70 of the guys at the gym I mean that's

fucking sweet like if you want to shoot

on 100 of the guys in the gym

robot limbs you didn't think I was going

to say that why would you have

biological limbs robot limbs are better

and mark my words as soon as robotic

limbs are commercially available and

objectively Superior to Conventional

limbs goodbye arms and legs

what an easy decision to make

in any case

a few more insights and to wrap it up

first of all

of this is meant on Good Feet

gender differences are real and they're

not good or bad they just are and then

we take what we have and we just try to

do our best with it right so I'm not

trying to say like oh females are worse

than males or males are worse than

females like being egotistical sucks and

this is a sense that it makes you make

some bad decisions sometimes as a male

being more egotistical than a female but

also ego is what pushes people forward

to do crazy shit some of which is really

impressive and really great

accomplishments everything's kind of a

unitying so that's kind of how I mean

that another thing is all of what I said

when I say females are better than or

males are worse than or whatever

it's all statistical averages it's two

distributions or normally distributed

bell curves and they sit like this next

to each other right so some of that shit

overlaps some doesn't so if you have a

comment in the comments which are always

welcome and also hello to our new

subscribers if we got any I think we got

any new subscribers today Scott's video

guy well half a subscriber one guy

subscribed many unsubscribe but that's

hey we gotta look we gotta look

um

if

you want to comment and say something

like well I know this girl that's

stronger than all the guys like

sweet

stats 101. there's gonna be you know for

every guy that thinks he's strong

there's Becca Swanson Google Becca

Swanson we are all Mortals in in her

wake and but you know there's also Brian

Shaw so like

yeah it's all averages so if there are

exceptions that's totally normal

exceptions are expected but averages are

important because they allow you to have

more realistic expectations of the world

and lastly because females have a

tougher time gaining muscle Etc and they

occur slower it's just unlikely that if

you're a female you're going to become a

mass monster by accident

um you know what I'm saying if you

worried about being a mass monster as a

lady you might want to take a few fewer

trips to McDonald's at night

that's how that mass really gets going

JK it's all love hey yo girl if you have

that McDonald's pick me up a shake and

come back to my crib

I'm married we could have a what's that

called Scott the video guy when another

person comes in Menage à trois yo Scott

are you French

we

no I said you not we

in any case all right folks

get out there go mingle you you young

kids and you're fun that you'll have all

the genders mixed together and uh lastly

last thing go to France get you a ticket

to Paris one way because you'll figure

it out climb the Eiffel Tower so to

speak

maybe be a spoke in the Eiffel Tower

I'll never forget that

thing that happened to me

I agree to it I think

that's how I'll remember that see you

guys next time