Love these podcasts. As someone who overthinks everything, it's helpful to have these knowledgeable people break down everything in detail and give very simple guidelines to follow.
I swear to god I've watched this video like 8 times already in the last 3 years, and every time I watch it, I learn something new that I apply to my training.
What can be a better content than this? I haven't seen it yet but am looking forward to listen it as much as I was before watching The Lord of The Rings for the first time! Thank you so much Steve! Thanks also to Eric, Menno and Mike!
why do some individuals train to failure when it results in lower weekly volume, is it just preference or is their study's that favor failure based training vs maybe an rpe of 9 but having the benefit of recovery and higher volume cycle to cycle ? Its official i am hooked on these podcasts !
Nobody commented on concurrent or conjugate periodization. Like westside weakness training for power and volume training on separate days. Why do blocks when you can keep volumes the same but rotate special exercises each week or every other week. This can be 4 days upper lower 4 days or full body 2 days per week. This allows no deloads bc it weekly manages intensity and volume through the whole year. Your thoughts on this style.
Steve, has Menno ever discussed with you how frequently he adds sets per week, how many he adds at a time, and what criteria he uses to decide to add them?
Okay my question is week 3 of my messo I’m soar the night before my next work out like let’s say I did push the night before the next pushday my chest is soar but training the next day feels great then the last week of my messo week 4 I feel soar in the gym but work through it is this stupid should I lower volume
You're damaging an already damaged fibre. That's counterproductive, IE. yes, not good. Reduce the overall volume or take an additional rest day - Pascal
going to all out failure like these guys are talking about is much different then 'form failure', when the working muscle is unable to keep you able to maintain proper form
They actually do like each other. Even did a live debate last year with lots of laughter and harmony :) When people disagree on many things, it can seem that they dislike each other on a personal level but they are professionals through and through. - Coach Pascal (Revive Stronger Coach)
If you could grow slow twitch fiber doing high reps, then how come Marathon runners are so small??? All they do is train their slow twitch fibers. I bet the farm that if you have been in the gym for more then a year, You WILL NOT grow if you don't work above 60%. !
As a runner, the size is due to diet. Yes, serious runners consume serious calories but they are deliberately not bulking. But similar to your 60% question, how does anyone do sets with more than 10 reps (anywhere near 20) at effective intensities?
Griffin Geode... That's Exactly the point. They can eat as many calories as they like, but still they will not see any hypertrophy just by running. The can double the calories and add a 5 miles to their running and will not see Hypertrophy. I challenge anyone to do ANY training of ANY sport below 60% for as many reps as they like and in 6 months show me how much growth you had? Btw.. this is for (Train Athletes) If you play video games all day then decide to train, you will grow by doing anything. As for the sets.. If you can do around 20 reps to failure, You are working at 60% of your 1 Rep Max. But it could be 19 or 21. I like to start at 65% because peoples 1RM can change anywhere from 1 to 4% So at 65% you should do 14 Reps give or take. If you can do 18 or 19 reps that means your not at 65%
I think it's more that running so inefficient for building muscle (maybe you're working below 20% of 1RM for all muscles involved) that increasing volume doesn't help, and for those times you're losing weight, you lose them from the legs too. So thin people with little muscle will look like they have skinny legs. It would be like trying to use a 5 pound dumbbells to get huge biceps by just forever increasing volume.
No, I mean Kimetto, Kipchoge, even non runners like Michael Phelps have eaten a lot but they were not at a long term caloric surplus to gain a lot of weight. But I do agree that low intensity, high volume is NOT optimal.
long distance running for legs is like bicep curls for your back. Not a good stimulus. Now if you want to train your heart or the diaphragm that controls your lungs, you would need a sufficient volume block.
Timestamps: 00:46 Eric defines what Volume, Intensity & Frequency stands for 03:41 Menno talks about how he practically applies these variables for hypertrophy 12:49 Menno touches quickly on the relative intensity 14:48 Mike criticises Menno's approach to relative intensity and shares his thoughts on the 3 variables approach to relative intensity 20:56 Eric responds to Mike & Menno's views and furthermore how to structure and periodise these variables 31:57 Menno shares his approach to periodisation 38:08 Mike gives his take on periodisation and talks about muscle fibres 45:33 Menno responds to Mike's take on fibre type-specific hypertrophy 49:05 Mike again gets back to Menno's approach and upcoming studies 52:58 Menno gives his thoughts on how to gauge progress 56:10 Mike touches on Menno's thoughts and talks about how he tracks progress 01:03:58 Eric's methodology to keep track of progress
Training to failure is not the same per body part. For example, going to failure on Forearms or Biceps is relatively easy. But going to failure on Squats or Deadlifts is very risky and difficult and you may snap some shit up.
OMG! I dont get that, why this vid has so low number o viewers? Your channel, topics and guests are among top in the field and some stupid useless fitness fancy shit has millions, why? why!? WHY!?!?! :) Men, good job as always, im gonna promote this channel wherever i can, this is gold :) :)
Berry, thanks a tonne for your kind words! I think it's simply not sexy enough but I rather have people like you than a hundred who are only looking for entertainment :) - Coach Pascal (Revive Stronger Coach)
I'm so glad Mike pointed out that your back doesn't really get sore, I thought it was just me. It's definitely gotten bigger but never been sore or had a pump. I swear I could hit my back with huge volume and it could take it.
Steve, 7 years trained 4 of science based bodybuilding. Looking to blow up my legs over the next 3-4 months leading up to a contest cut for my first NPC show. Im going for a 4 day split, i want to do 2 leg based days. My question becomes 1 day -squat with quad. 1 day -deadlift with ham Or 2 squat/leg press days and forego squatting from here till the show?
Depends on whether you want to emphasise your quads or hams or the entire leg musculature. However, I myself like to have a quad emphasis/ham emphasis day.
Overall for sure. My legs were starting to look thick for a lack of a better word in 2016 and during a show prep I hit one of my feet with a lawn mower. Although I've trained legs since the first day I could walk again the size escapes me after several massing cycles. Ice considered 2 squat days but I feel thats a desperate move and would increase my fatigue through the roof.
I slightly disagree with Menno's definition of "failure". By the same logic, we almost cannot truly assess RIR or RPE for most exercises we do. Failure to me is when a clear breakdown of form occurs. Sure I can grind that last rep of squats, but can I honestly count it as a clean rep if I am not performing it as initially intended.
Yeah, this is my definition of failure as well but it must be noted that there are basically two types of failure. Muscular and technical failure. Usually, we refer to muscular before a technique break-down, as you described it :) - Coach Pascal (Revive Stronger Coach)
It's a block in which you do high volume lifting of glasses, and a lot of dancing as cardio. Recovery is also very important, so the beach is a place you'll spend a lot of time. Ocasionally you'll use a barbell
Just pick a rep range in a decently novel exercise do 1-2 working sets, progressive overload hard and fast (adding 10-20pounds each week) 3-6wks, then when «noob» gains stall; switch exercise (lowbarsquat to ssb squat) and pick a new novel range (3-30reps spectrum)and repeat. Decrease isolation volume and increase compound frequency as weeks go by for that neural adaption boost when shit gets hard. Isn’t this a pretty failproof method? Please pass some constructive critisisms
Potentially. As a general recommendation for the first couple of months and maybe years. But from anecdotal experience, we know that this doesn't work out for many people in the longterm
Steve hall in podcasts with dr mike sometimes he refers to certain strategies should only be applied by advanced or intermediate lifters. My question how do you determine if your a beginner intermediate or advanced. Some people say it’s how long you been lifting seriously. And others say it’s how much you can bench and squat for 10 reps. How would you determine if someone is intermediate or advanced ? I’ve been lifting seriously on a bro split for 15 years but just recently started looking in science based training so does that mean I start as a beginner training wise or should I train as a intermediate
It's a really hard to say because you could have been lifting for 10 years and have done everything wrong, thus being kind of a beginner. Vice versa, if you're genetically blessed, you could have been training for 2-4 years and look like an advanced lifter but in reality, you're still intermediate. I think, you know what and where you are.
my cns seems to be my limiting factor when it comes to volume rather than muscle recovery and i think that their is defiantly something to be explored for cns recovery in natural athletes to aid in giving space for more volume and intensity. If you know of any information on how to significantly increase cns recovery please do share it. I know that from experience cardio vasculor work increased my mental ability to push through to genuine muscle failure and not just my perceived thought on what failure is.
can you reduce training volume when running a caloric deficit and still maintain muscle mass or should you still do the same volume as when you where bulking.
Menno said that women recover faster then men, this is true but he did not touch on why. Women lack the hormonal enviroment that men have that allow men to have more strength and more ability to cause homeostatic stress while performing an exercise. With less stress created by a given exercise you'll recover faster. This is why high frequency programs work better for women then men in general (the women just simply recover and are ready to train again much sooner)
think about this.. a 120 pound women doing 75 pounds on the bench press for 5 sets of 5 for her chest is going to only produce X amount of homeostatic stress that she needs to recover from. She'll likely be recovered from that in a day or so and be ready for chest again soon. Whereas a 220 pound testosterone producing man doing 315 pounds on the bench for 5 sets of 5 for his chest is going to produce much much more homeostatic stress and he probably won't recover near as fast as the female. Now take a 300 pound pro bodybuilder doing 500 on the bench. So much homeostatic stress is produced in his chest workout that he likely will not train his chest again for a whole week (why traditional bro splits are popular with pro bodybuilders, but really shouldn't be duplicated by average people imo). Its pretty simple and practical too see why woman can train more frequency.
Hey dude, If you'd like a better perspective on Menno's views on this, check out his bio-signature article here: bayesianbodybuilding.com/biosignature-reviewed-hormones-key-weight-loss/. Here's a cool reference that relates to this here: www.ncbi.nlm.nih.gov/pubmed/18390925 Here's a nice one about growth factors in women too : www.ncbi.nlm.nih.gov/pubmed/21135066 Interestingly, women produce 3x as much growth hormone as men: academic.oup.com/jcem/article/81/7/2460/2875537 There is a ton more shit about estrogen having positive effects on recovery as well so I would look into that for more answers. Hope that helps!
I'm going to throw in what i call, a (Muscle Fiber Scale). I think we all agree that around 60% would be the starting point of hypertrophy. But some people may activate around 62% or 59% and i think that's because of the "Hybrid Fibers" your Genetics. Now! What i have found is that if you can do around 14 to 15 reps, that's 65% of your 1RM. So if you go above somewhere around 19 or 20 Reps of your 1RM depending on your Genetics, You WILL NOT get bigger. Even if taking to failure. If you max out somewhere around 10 Reps that's 75% of your 1RM. If you max out around 6 reps that's 85% and anything above 85% Will be for Strength or Power lifting. I can see someone walking in to a Gym and more or less guess what they are going to be good at. And if i see them lifting, In one day i can give you a good guess on what their future holds in fitness.
Love these podcasts. As someone who overthinks everything, it's helpful to have these knowledgeable people break down everything in detail and give very simple guidelines to follow.
Very much agree!
- Pascal
So good that these guys take time to talk at informative podcasts. Good job Steve.
:)
I swear to god I've watched this video like 8 times already in the last 3 years, and every time I watch it, I learn something new that I apply to my training.
That's amazing to hear! Thanks for the support!
- Coach Jess
What can be a better content than this? I haven't seen it yet but am looking forward to listen it as much as I was before watching The Lord of The Rings for the first time! Thank you so much Steve! Thanks also to Eric, Menno and Mike!
Haha, on point^^
Couldn't agree more mate.
Your pocasts with Eric and Mike are some of the best fitness content on youtube. Keep up the good work.
We appreciate that, thank you so much!
- Coach Jess
WOW JUST WOW, thank you Steve!
Everything for you guys
"Michael" Lol. I wondered for a minute who that is. :D
Hahaha
That's what I waited for a while
Hope you've checked out the other stuff too ;)
- Pascal
This. Is. Amazing! Thank you!
Thanks a lot Marvin!!
- Pascal
Now this is what I've been waiting for the whole week!!!
That's what I wanted to hear ;)
Another epic podcast! Thanks Steve, your content rocks! Also how the hell can Menno have such clear skin? What is his secret? :D
TehAlex2310 genetics.
^^this
Tiege
And that majestic beard. It is Red! So cool!
Vampire. Daywalker.
Love how Steve standing there burning that kcal.
:D
RS podcast is the fucking GOAT
Yeah buddy!!
Mike, Eric, and Tim rule!
You mean Menno?
- Pascal
Let's fuckin' DO IT
Prediction: Menno has to leave an hour in
xD
49:49 excellent point.
Absolutely!
- Pascal
#SquadGoals
#agree
why do some individuals train to failure when it results in lower weekly volume, is it just preference or is their study's that favor failure based training vs maybe an rpe of 9 but having the benefit of recovery and higher volume cycle to cycle ?
Its official i am hooked on these podcasts !
its cool eric covered it
Haha, cool!
- Coach Pascal (Revive Stronger Coach)
Nobody commented on concurrent or conjugate periodization. Like westside weakness training for power and volume training on separate days. Why do blocks when you can keep volumes the same but rotate special exercises each week or every other week. This can be 4 days upper lower 4 days or full body 2 days per week. This allows no deloads bc it weekly manages intensity and volume through the whole year. Your thoughts on this style.
I don't think it's a good idea, especially not for hypertrophy.
Steve, has Menno ever discussed with you how frequently he adds sets per week, how many he adds at a time, and what criteria he uses to decide to add them?
Outside of this podcast the others he was on were nutrition related if I'm correct and personally I don't know, will pass on to Steve :)
- Coach Jess
Nice weissbier glasses in mennos shelf
He's always drunk when we're doing these
Okay my question is week 3 of my messo I’m soar the night before my next work out like let’s say I did push the night before the next pushday my chest is soar but training the next day feels great then the last week of my messo week 4 I feel soar in the gym but work through it is this stupid should I lower volume
You're damaging an already damaged fibre. That's counterproductive, IE. yes, not good. Reduce the overall volume or take an additional rest day
- Pascal
💪💪❤️❤️‼️
Thank you!
- Coach Jess
going to all out failure like these guys are talking about is much different then 'form failure', when the working muscle is unable to keep you able to maintain proper form
Of course, muscular failure is a different beast but not many know the difference between technical and muscular failure
great video as usual. why does it seem that Mike and Menno do not like each other?
They actually do like each other. Even did a live debate last year with lots of laughter and harmony :)
When people disagree on many things, it can seem that they dislike each other on a personal level but they are professionals through and through.
- Coach Pascal (Revive Stronger Coach)
the gangsters of hipertrophy !
And they'll come more often ;)
- Coach Pascal (Revive Stronger Coach)
Revive Stronger realy like your channel also, site very good information. Have a great day
can you please explain what are the M reps Eric was talking about?
he meant AMRAP (as many reps as possible)
^This^
It's easy go till failure on machines couse you feel safe, can escape
Rather eas"ier" and still you can get injured. It's just less likely to happen
V shred commercial at the start of this. He’s just as good, right?
Really?! God damn xD
- Pascal
If you could grow slow twitch fiber doing high reps, then how come Marathon runners are so small??? All they do is train their slow twitch fibers. I bet the farm that if you have been in the gym for more then a year, You WILL NOT grow if you don't work above 60%. !
As a runner, the size is due to diet. Yes, serious runners consume serious calories but they are deliberately not bulking. But similar to your 60% question, how does anyone do sets with more than 10 reps (anywhere near 20) at effective intensities?
Griffin Geode... That's Exactly the point. They can eat as many calories as they like, but still they will not see any hypertrophy just by running. The can double the calories and add a 5 miles to their running and will not see Hypertrophy. I challenge anyone to do ANY training of ANY sport below 60% for as many reps as they like and in 6 months show me how much growth you had? Btw.. this is for (Train Athletes) If you play video games all day then decide to train, you will grow by doing anything. As for the sets.. If you can do around 20 reps to failure, You are working at 60% of your 1 Rep Max. But it could be 19 or 21. I like to start at 65% because peoples 1RM can change anywhere from 1 to 4% So at 65% you should do 14 Reps give or take. If you can do 18 or 19 reps that means your not at 65%
I think it's more that running so inefficient for building muscle (maybe you're working below 20% of 1RM for all muscles involved) that increasing volume doesn't help, and for those times you're losing weight, you lose them from the legs too. So thin people with little muscle will look like they have skinny legs. It would be like trying to use a 5 pound dumbbells to get huge biceps by just forever increasing volume.
No, I mean Kimetto, Kipchoge, even non runners like Michael Phelps have eaten a lot but they were not at a long term caloric surplus to gain a lot of weight. But I do agree that low intensity, high volume is NOT optimal.
long distance running for legs is like bicep curls for your back. Not a good stimulus. Now if you want to train your heart or the diaphragm that controls your lungs, you would need a sufficient volume block.
Boy do I LOVE to listen 4 experts in the field about topics we care about on saturday evenings !
Theo!!
Dat me :D
:D
Timestamps:
00:46 Eric defines what Volume, Intensity & Frequency stands for
03:41 Menno talks about how he practically applies these variables for hypertrophy
12:49 Menno touches quickly on the relative intensity
14:48 Mike criticises Menno's approach to relative intensity and shares his thoughts on the 3 variables approach to relative intensity
20:56 Eric responds to Mike & Menno's views and furthermore how to structure and periodise these variables
31:57 Menno shares his approach to periodisation
38:08 Mike gives his take on periodisation and talks about muscle fibres
45:33 Menno responds to Mike's take on fibre type-specific hypertrophy
49:05 Mike again gets back to Menno's approach and upcoming studies
52:58 Menno gives his thoughts on how to gauge progress
56:10 Mike touches on Menno's thoughts and talks about how he tracks progress
01:03:58 Eric's methodology to keep track of progress
Revive Stronger the 38:08 description makes it sound like he's talking about food fibre. Maybe 'talks about fibre types' or similar?
Thanks, will fix it!
@@ReviveStronger You should pin your comment to make it easier to find for the listeners! Thanks for this awesome podcast, you're killing it man! :-)
Training to failure is not the same per body part. For example, going to failure on Forearms or Biceps is relatively easy. But going to failure on Squats or Deadlifts is very risky and difficult and you may snap some shit up.
Absolutely agree
- Pascal
OMG! I dont get that, why this vid has so low number o viewers? Your channel, topics and guests are among top in the field and some stupid useless fitness fancy shit has millions, why? why!? WHY!?!?! :) Men, good job as always, im gonna promote this channel wherever i can, this is gold :) :)
Berry, thanks a tonne for your kind words! I think it's simply not sexy enough but I rather have people like you than a hundred who are only looking for entertainment :)
- Coach Pascal (Revive Stronger Coach)
Ma man Steve "kind of" Hall back at it again!
Always delivering
I'm so glad Mike pointed out that your back doesn't really get sore, I thought it was just me. It's definitely gotten bigger but never been sore or had a pump.
I swear I could hit my back with huge volume and it could take it.
It's very very hard!
- Pascal
Love the roundtable. Specially with guests like eric, Mike et menno. Love to hear their different opinion on the same subject!
Yeah, me too. That's why we've created these roundtables :)
- Pascal
This channel’s so underrated bro holy fuck
Thanks a lot Chill!
I hope people will realise sooner rather than later 😅
- Pascal
Absolutely love these! Best content on the internet for the serious lifter!!
Thanks a lot Chris!
Ok so I’m a little confused. Does mike advocate maintenance phases for beginners as in 1-3 years of training or are they for more advanced athletes
Usually first 6-12 months are beginning stages
- Pascal
What a surprise treat.
Summer candy
Steve,
7 years trained 4 of science based bodybuilding. Looking to blow up my legs over the next 3-4 months leading up to a contest cut for my first NPC show. Im going for a 4 day split, i want to do 2 leg based days. My question becomes
1 day -squat with quad. 1 day -deadlift with ham
Or 2 squat/leg press days and forego squatting from here till the show?
Depends on whether you want to emphasise your quads or hams or the entire leg musculature.
However, I myself like to have a quad emphasis/ham emphasis day.
Overall for sure. My legs were starting to look thick for a lack of a better word in 2016 and during a show prep I hit one of my feet with a lawn mower.
Although I've trained legs since the first day I could walk again the size escapes me after several massing cycles.
Ice considered 2 squat days but I feel thats a desperate move and would increase my fatigue through the roof.
I'd give it a try for a good amount of time. Start slow and see if the extra effort is worth it or not :)
Sweet thanks for your time!
I slightly disagree with Menno's definition of "failure". By the same logic, we almost cannot truly assess RIR or RPE for most exercises we do. Failure to me is when a clear breakdown of form occurs. Sure I can grind that last rep of squats, but can I honestly count it as a clean rep if I am not performing it as initially intended.
Yeah, this is my definition of failure as well but it must be noted that there are basically two types of failure.
Muscular and technical failure. Usually, we refer to muscular before a technique break-down, as you described it :)
- Coach Pascal (Revive Stronger Coach)
Thanks for your input, Pascal
Always Yordan :)
Post .... Well nothing, I started a low volume / vacation block without Saturday training! So more time for knowledge gains
What's a vacation block? ;P
It's a block in which you do high volume lifting of glasses, and a lot of dancing as cardio. Recovery is also very important, so the beach is a place you'll spend a lot of time. Ocasionally you'll use a barbell
OMG! This is like watching the All Star game!
Happy to hear that you enjoyed it ;)
- Pascal
very very helpful!
Carlos, thanks for listening!
- Coach Pascal
This channel is way too underrated
Appreciated though ;)
- Pascal
This channel rules!
Thanks man!
- Pascal
Just pick a rep range in a decently novel exercise do 1-2 working sets, progressive overload hard and fast (adding 10-20pounds each week) 3-6wks, then when «noob» gains stall; switch exercise (lowbarsquat to ssb squat) and pick a new novel range (3-30reps spectrum)and repeat. Decrease isolation volume and increase compound frequency as weeks go by for that neural adaption boost when shit gets hard. Isn’t this a pretty failproof method? Please pass some constructive critisisms
Potentially. As a general recommendation for the first couple of months and maybe years. But from anecdotal experience, we know that this doesn't work out for many people in the longterm
Steve hall in podcasts with dr mike sometimes he refers to certain strategies should only be applied by advanced or intermediate lifters. My question how do you determine if your a beginner intermediate or advanced. Some people say it’s how long you been lifting seriously. And others say it’s how much you can bench and squat for 10 reps. How would you determine if someone is intermediate or advanced ? I’ve been lifting seriously on a bro split for 15 years but just recently started looking in science based training so does that mean I start as a beginner training wise or should I train as a intermediate
It's a really hard to say because you could have been lifting for 10 years and have done everything wrong, thus being kind of a beginner. Vice versa, if you're genetically blessed, you could have been training for 2-4 years and look like an advanced lifter but in reality, you're still intermediate.
I think, you know what and where you are.
I have studied every researcher, bodybuilder or "authority" on lifting and science and Menno is by far the best of the best
He is up there :)
35
my cns seems to be my limiting factor when it comes to volume rather than muscle recovery and i think that their is defiantly something to be explored for cns recovery in natural athletes to aid in giving space for more volume and intensity. If you know of any information on how to significantly increase cns recovery please do share it. I know that from experience cardio vasculor work increased my mental ability to push through to genuine muscle failure and not just my perceived thought on what failure is.
Mainly CNS stress comes from external stressors and too much volume or heavy intensity.
- Coach Pascal (Revive Stronger Coach)
is there anyway to reduce cns stress through other exercise like yoga for example or is does it just simply need rest.
can you leave gym work when cutting at mev or would this be a terrible idea due to running a deficit and you built the muscle using high volume.
Can you elaborate please? I don't know what you're asking.
- Coach Pascal (Revive Stronger Coach)
can you reduce training volume when running a caloric deficit and still maintain muscle mass or should you still do the same volume as when you where bulking.
Such a wealth of knowledge
Glad you think so, thanks for watching!
- Coach Jess
brutal :) gj Steve😁😎
Hope you enjoyed it!
Menno said that women recover faster then men, this is true but he did not touch on why. Women lack the hormonal enviroment that men have that allow men to have more strength and more ability to cause homeostatic stress while performing an exercise. With less stress created by a given exercise you'll recover faster. This is why high frequency programs work better for women then men in general (the women just simply recover and are ready to train again much sooner)
train gear probably not, see www.strongerbyscience.com/strength-training-women/
think about this.. a 120 pound women doing 75 pounds on the bench press for 5 sets of 5 for her chest is going to only produce X amount of homeostatic stress that she needs to recover from. She'll likely be recovered from that in a day or so and be ready for chest again soon. Whereas a 220 pound testosterone producing man doing 315 pounds on the bench for 5 sets of 5 for his chest is going to produce much much more homeostatic stress and he probably won't recover near as fast as the female. Now take a 300 pound pro bodybuilder doing 500 on the bench. So much homeostatic stress is produced in his chest workout that he likely will not train his chest again for a whole week (why traditional bro splits are popular with pro bodybuilders, but really shouldn't be duplicated by average people imo). Its pretty simple and practical too see why woman can train more frequency.
Hey dude, If you'd like a better perspective on Menno's views on this, check out his bio-signature article here: bayesianbodybuilding.com/biosignature-reviewed-hormones-key-weight-loss/.
Here's a cool reference that relates to this here: www.ncbi.nlm.nih.gov/pubmed/18390925
Here's a nice one about growth factors in women too : www.ncbi.nlm.nih.gov/pubmed/21135066
Interestingly, women produce 3x as much growth hormone as men: academic.oup.com/jcem/article/81/7/2460/2875537
There is a ton more shit about estrogen having positive effects on recovery as well so I would look into that for more answers. Hope that helps!
I'm going to throw in what i call, a (Muscle Fiber Scale). I think we all agree that around 60% would be the starting point of hypertrophy. But some people may activate around 62% or 59% and i think that's because of the "Hybrid Fibers" your Genetics. Now! What i have found is that if you can do around 14 to 15 reps, that's 65% of your 1RM. So if you go above somewhere around 19 or 20 Reps of your 1RM depending on your Genetics, You WILL NOT get bigger. Even if taking to failure. If you max out somewhere around 10 Reps that's 75% of your 1RM. If you max out around 6 reps that's 85% and anything above 85% Will be for Strength or Power lifting. I can see someone walking in to a Gym and more or less guess what they are going to be good at. And if i see them lifting, In one day i can give you a good guess on what their future holds in fitness.