Science-based resistance training for muscle growth (applicable to all genders)
Norton argues that the same training variables that drive muscle growth in men—intensity, proximity to failure, and volume—work identically for women. He stresses that the key is to train hard, meaning pushing sets close to failure, and to accumulate enough hard sets to create a meaningful stimulus. He dismisses the idea that women need lighter weights, higher reps, or different exercises. The protocol is simple: focus on effort and volume, and support it with proper nutrition. He warns that many female-specific programs are designed to sell a false sense of uniqueness, not to deliver results. By following evidence-based principles, women can achieve proportional gains comparable to men.
Train with intensity, meaning get close to failure on your sets, do enough hard sets to get a big enough dose to stimulate adaptation and growth.