For women who are following the program, you are of course free to follow the programming as written. Here is a quick but very effective alternative to each workout: Lower the weight 1 tier (heavy to moderate or moderate to light), decrease the rest interval to 30 seconds and increase the times through each couplet or triplet by 2. For example, if you see 4 times through DB Bench Press and Curls you would go through 6 times instead with 30 seconds rest between sets. The timer goes to 1 minute, so you will have to switch back to the working screen at 30 seconds, or use a different timer. -Ron

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Supersets are a very important and most often the piece of the training puzzle missed in intensity. Lifting for a set and then taking a rest will give you some results, but I have found that the body plateaus thus needing a much higher level of training skill and a much higher emphasis on the diet. There are professional body builders who thrive in this circumstance but I find it to be prohibitively difficult for those of us who are just recreational lifters looking for great results. -Ron

Remember, you can substitute different versions of an exercise, i.e., Bench Press and EZ Bar Preacher curls. You keep losing your bench when you jump over to the curl machine. Just substitute a concentration curl or other dumbbell option with the bench and do them in the same place and come back to the EZ bar curl later. -Ron

Absolutely! Just make sure that you keep the weights and the intensity as high as possible to maintain muscle mass during the cut. -Ron

Since all of us have different bodies and different anatomical structures and levers, bodyweight exercises will vary in intensity for each individual. That being said, I cannot stress enough their importance. ALL of us must move through this world in our bodies. You may be working on changing the proportions of your body through training but that doesn’t change the fact that you will still have to be proficient at basic functional movement like getting out of bed, picking up items off of the floor, sitting, standing, climbing stairs etc…  Therefore, using your body as resistance will always give you multiple benefits to both your training and you life. In the Evolution 359 workout, you may have to modify these body weight movements. If you are very light, you may want to add a weighted vest or hold a dumbbell when you do body weight squats. If you are heavy you may have to scale your pushups either to your knees or place your hands on a bench (or something higher) to make them easier. Don’t skip them! -Ron