Gender differences in training [Interview]

Jeff Nippard interviewed Menno Henselmans about gender differences in training.

4:01 – Muscular growth potential of women
9:45 – What about testosterone in women?
12:00 – What about anabolic steroid use in women?
17:00 – Are there upper/lower body differences?
20:44 – What is physiologically different about a man and a women’s muscles?
23:36 – Muscle damage, metabolic stress and Schoenfeld’s model of hypertrophy
32:13 – What rep range is best for women?
37:00 – Why focus more on type 1 fiber hypertrophy for women?
41:56 – Training frequency
44:24 – Rest periods and tempo
47:15 – Cardio: HIIT vs LISS for women
53:11 – Training/diet implications around the menstrual cycle
54:55 – Refeed discussion – why they’re overrated
1:08:35 – Should women set up macros differently than men?


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  1. Dmitry says:

    Great talk, Menno. I see as you are on the same page with Borge Fagerli and don’t feel the need going to failure on any of your working sets, correct?

  2. Erica says:

    Menno, you mentioned that women have a glycogen sparing metabolism and use more fat as fuel for exercise, but from what I have seen, this is only true for low-mod intensity cardio, not weight training sessions, aerobic activity, or just at rest. So why do you still think that women would benefit from a high fat diet and don’t respond well to refeeds ?

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