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Open resources · Team Netto

Women's training guides beyond generic workout advice

Clear answers on glute growth, the Brazilian training method, body recomposition and real online coaching — written by Brazilian coach Candido Netto.

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Glute growth and the Brazilian method

Why your glutes are not growingNatural BBL and Brazilian glute trainingGlute training protocolWomen's training with a method

Online coaching and individual support

Online glute coaching for womenHow online coaching worksTraining and nutrition togetherAbout Candido Netto

Fat loss and body recomposition

Female fat lossFat loss with a methodTraining and nutrition professionals together

Information builds clarity. Coaching turns it into consistent execution.

If you need an individual plan, form review and ongoing adjustments, learn how coaching works.

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Routines and life stages

Beginner strength training for womenStrength training for women over 40Training during menopause and perimenopauseShort workouts for women with limited timeReturning to strength training after a breakStrength training for women who work shiftsStrength training for women while travellingHow to adapt your workout in a busy gymStrength training for women with limited equipmentMoving from home workouts to the gymWorkout splits for women: two to five days

Glute programming

Intermediate glute training for womenAdvanced glute training for womenTrain glutes twice or three times a week?How to count glute training setsGlute specialisation and training periodisationPrioritise glutes and train your whole bodyGlute growth plateau: how to review your trainingGluteus maximus and medius in your training

Progress records

Progress photos and body measurementsBody recomposition for womenWeight stays the same but measurements changeHow to log workout weights and repetitionsStrength training after weight loss

Coaching and support

Online exercise form review by videoInternational online coaching for womenHow a personalised programme for women is builtWho is online coaching for women suitable for?Your first month of online fitness coachingAssessment for a personalised training programmeOnline coaching check-ins: useful feedbackBasic or Premium online coaching: how to choose

Quads and legs

Quad training for womenQuads not growing: what to reviewLeg extension: setup and executionLeg press technique for quads and glutesSquat technique and adaptations for womenHamstring training for womenUpper-body strength training for womenQuad training at home: options and limits

Pain and assessment

Knee pain during squats: what to doLower back pain during hip thrusts or deadliftsHip pain during glute trainingReturning to strength training after childbirth

Exercise technique

Hip thrust: setup and controlled executionBulgarian split squat: setup and executionRomanian deadlift technique and variationsHip abduction machine and cable techniqueCable kickback: controlled executionStep-up technique and progression

Effort and recovery

Reps in reserve: using RIR in trainingTraining to failure: effort and techniqueHow long to rest between strength training setsMuscle soreness after a workout: what to observeSleep and recovery in strength trainingDeload: when to reduce training demandsThe menstrual cycle and strength training

More training guides and questions

Online personal training for women: 12 questionsGlute training: 12 questions from womenFat loss for women: 12 training questionsMuscle growth for women: 12 questionsOnline fitness coaching: 12 questionsOnline coach for women: 12 questionsGlute definition: 12 common questionsOnline training coach for womenOnline glute training coach for womenPersonal trainer specialising in glutesMuscle growth for women: training guideLose fat while preserving glute muscleGlute definition: what training can changeHow to choose an online coach for womenHip thrust or squat for glute growth?Grow your glutes with less emphasis on thighsStrength training or cardio for fat loss?Progressive overload for womenOnline coaching, in-person training or a workout app?Glute training at home: how to progress