Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Morbi lacinia molestie dui. Praesent blandit dolor. Sed non quam. In vel mi sit amet augue congue elementum. Morbi in ipsum sit amet pede facilisis laoreet. Donec lacus nunc, viverra nec, blandit vel, egestas et, augue.
Hormonal Differences?
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Fusce ac turpis quis ligula lacinia aliquet. Mauris ipsum. Nulla metus metus, ullamcorper vel, tincidunt sed, euismod in, nibh. Quisque volutpat condimentum velit. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos.
Physical Differences
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Additional Training Differences
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Because of these differences between the sexes, it is important for you to focus on stability in the knees and lower back to help limit your risk of injury. A well-rounded muscular-training program should center on basic functional movements such as the squat, deadlift, horizontal push, horizontal pull, vertical push, vertical pull and rotational movements.
Aim for two to four days of muscular training per week, depending on your goals, energy levels and hormonal cycle. If you’re training two days per week, do a full-body routine that includes squatting plus upper-body push exercises (like a bench or overhead press) on one day and deadlifts and upper body pull exercises (like pull-ups or rows) on the second day.
If you’re training three to four days a week, aim to do a lower-body and upper-body split across those days. Focus on lower-body squatting and quad-centric movements (such as Spanish squats and leg extensions) on one day and upper-body pushing and/or pulling the next day (such as bench press, pull-ups, rows, overhead presses, Arnold presses, etc.). Finish with deadlifts and more glute- and hamstring-centric movements (such as hip or glute thrusts, single-leg deadlifts and forward-leaning walking lunges) on the third day, with upper body pushing or pulling on the fourth and final day (don’t repeat the previous day of upper-body work completed earlier in the week).
