DR. TONY BOUTAGY: FEMALE EXERCISE MASTERCLASS — DO WOMEN NEED TO TRAIN DIFFERENTLY? THE TRUTH ABOUT LIFTING HEAVY, BUILDING MUSCLE, HIIT, ZONE 2 & FAT LOSS | EP. 241

So now I want to bring this back to more of like the practical applications and some of the fundamentals, because I think it's really important not to just say what claims are not substantiated, but rather what can these individuals do? Because a lot of the female specific fitness content often is focused on things that are outside of the actual results themselves.

We're seeing claims made about hormones or muscle fiber differences or menopause or specialized training methods.

And a lot of times the variables that are most responsible for someone's progress get neglected.

So Tony, regardless of sex, what are the foundational resistance training principles that consistently drive muscle growth? And do you think the focus on female specific physiology sometimes distracts women and coaches from executing those fundamentals effectively?

No question.

And it's so simple, but this is the major issue is because the underlying physiology Despite being incompletely known and thoroughly complex, the concept of what we're trying to do in the gym is actually very simple.

And because of that, I think people think, well, it's not very sexy and I couldn't sell anything from this and it's not sex specific.

But ultimately, everyone should think, what am I trying to do for my goal? And those goals will be different.

For some, it'll be body composition.

Others is purely muscle for those that want to age well with their strength and their power.

So be really clear on what you want.

And you can.

have it all, right? You can improve all the things, maybe not maximally, but since we're not all going to the Olympic games, you don't need one thing maximally.

We just need a number of things really well.

And you can do that with a well-written program.

And that's question one, be really clear.

What do I want to get out of my time investment each day? Whether it's 30 minutes, 60 minutes, whatever that is.

And then what we, the coach, ask ourselves is, well, what's the underlying adaptations that we're going after? How do we target them? And this is where sex differences don't play a role at all.

We don't design your sets and your reps and your rest intervals and your tempo and your exercise selection.

Anything that's in your physical program, None of that is based on your sex.

It is based on how we know muscle responds to the stimulus.

And since we're talking about muscle and muscle growth and muscle strength, the tension that we place individual muscle fibers on is doing all, if not all, pretty much all, the triggering of the adaptations you want.

And that simply means that we work too or very close to failure on the given exercise.

And this is where I think age is probably important.

The older we get or the more inexperienced we are, we probably need more lead-in sets.

So now I want to bring this back to more of like the practical applications and some of the fundamentals, because I think it's really important not to just say what claims are not substantiated, but rather what can these individuals do? Because a lot of the female specific fitness content often is focused on things that are outside of the actual results themselves.

We're seeing claims made about hormones or muscle fiber differences or menopause or specialized training methods.

And a lot of times the variables that are most responsible for someone's progress get neglected.

So Tony, regardless of sex, what are the foundational resistance training principles that consistently drive muscle growth? And do you think the focus on female specific physiology sometimes distracts women and coaches from executing those fundamentals effectively?

No question.

And it's so simple, but this is the major issue is because the underlying physiology Despite being incompletely known and thoroughly complex, the concept of what we're trying to do in the gym is actually very simple.

And because of that, I think people think, well, it's not very sexy and I couldn't sell anything from this and it's not sex specific.

But ultimately, everyone should think, what am I trying to do for my goal? And those goals will be different.

For some, it'll be body composition.

Others is purely muscle for those that want to age well with their strength and their power.

So be really clear on what you want.

And you can.

have it all, right? You can improve all the things, maybe not maximally, but since we're not all going to the Olympic games, you don't need one thing maximally.

We just need a number of things really well.

And you can do that with a well-written program.

And that's question one, be really clear.

What do I want to get out of my time investment each day? Whether it's 30 minutes, 60 minutes, whatever that is.

And then what we, the coach, ask ourselves is, well, what's the underlying adaptations that we're going after? How do we target them? And this is where sex differences don't play a role at all.

We don't design your sets and your reps and your rest intervals and your tempo and your exercise selection.

Anything that's in your physical program, None of that is based on your sex.

It is based on how we know muscle responds to the stimulus.

And since we're talking about muscle and muscle growth and muscle strength, the tension that we place individual muscle fibers on is doing all, if not all, pretty much all, the triggering of the adaptations you want.

And that simply means that we work too or very close to failure on the given exercise.

And this is where I think age is probably important.

The older we get or the more inexperienced we are, we probably need more lead-in sets.