Susan's Place Transgender Resources

Back at the start of the year I was involved in a nasty skiing accident resulting in 5 breaks to my left leg.  Following a load of rehab, I am slowly getting back to normal but have lost lots of muscle strength in my legs.  I've been addressing this with my physiotherapist and am slowly getting back to normal

On Friday I was in the office on my own when a delivery arrived.  In the past, carrying a 45-70lb box wouldn't have been a problem but now I just don't have the strength.  I guess six months of not lifting anything has taken its toll

I've never liked working out my upper body - the fear of developing muscles there is very strong so any strength I have had has just come from normal day-to-day activities.  My build is very slight so it's very easy to develop obvious muscles

I hope to start HRT very soon and it's well documented that upper body strength reduces as a result of taking E.  I'm now not sure what to do as if I lose another 30% of my upper body strength, I'll be lucky to lift a handbag let alone function in normal life.  Maybe I need to build my upper body for two or three months and then leave it to be reduced naturally by E but I'm really worried about solving one problem and ending up with another if the E isn't so effective or takes a long time to kick in

I am seeing my physiotherapist on Tuesday but am not publicly out yet and so would prefer to not have to explain my predicament to her if I can avoid it.  Does anyone have any experience of this or advice of what I might do?

Thanks

Charlotte

In my experience the strength loss is over exaggerated. I've been on HRT for two years and while I've probably lost some upper body strength it's not noticeable in day to day functional activities.  Lower body strength decreases even less, if at all.

It also comes back pretty easily.  I started squatting and deadlifting again in May and without any T at all I still get stronger at each workout.  According to the strength standards those two lifts are still stronger than 60% of males and 90% of females of my age and bodyweight.


Conform and be dull. —James Frank Dobie, The Voice of the Coyote

If you desire strength without bulk, bring up the topic with your trainer. A woman's workout routine is different than a man's because it's designed around strength without bulk. Mostly it's based on the idea of more cycles with less stress rather than attempting to place the maximum amount of stress on the muscle.

To build strength without bulk you should lift 80% + of your 1 rep max for three sets of around 3 reps.

To build bulk with less strength lift a lighter weight for three sets of 8 to 12 reps.

To build mostly strength with some bulk lift 3 sets of 5 reps at 80% of your 1 rep maximum.  If you are close to but not at failure at the end of the workout then the weight is about right.

If you are doing it right and eating and recovering properly you should be able to increase by 5 lbs at each workout for a long time.

Male and female muscle is identical and reacts identically to strength training.  The only difference is how much testosterone one has.  With female levels of testosterone you can lift heavy and get very strong without ever putting on any significant bulk.  Female bodybuilder's who do get male levels of muscle bulk get that by supplementing with steroids (testosterone).

A lot of one'a strength gain comes from neuromuscular changes in the muscle cells.  These make you a lot stronger without adding size.  To stimulate these neuromuscular changes you have to lift heavy to recruit the maximum quantity of muscle fibers.  Lifting light with a lot of reps will not provide the same benefits or strength increases.


Conform and be dull. —James Frank Dobie, The Voice of the Coyote

I've never really had much upper body strength , having to always rely on legs or leverage to do the job. Carrying/lifting 50-100 lbs was about it. Post HRT some of that diminished, Maybe. Fingers are my weak point. Or perhaps just the the ole "Use it or Loose it" factor. I am a desk jockey after all... and wirey  ;D Not much in my daily life involves much muscling. BTW - I am more of a finessing type anyway.

One of the tools they used for my heart rehab was a hand bike for lack of a better term. Similar to a fitness cycle except it has no wheels and sits on a table top. 15 or so minutes a day helps tone the muscles without bulk.

Quote from: Deborah on July 09, 2017, 01:28:48 PM
To build strength without bulk you should lift 80% + of your 1 rep max for three sets of around 3 reps.

Quote from: Deborah on July 09, 2017, 01:28:48 PM
If you are doing it right and eating and recovering properly you should be able to increase by 5 lbs at each workout for a long time.

Male and female muscle is identical and reacts identically to strength training.  The only difference is how much testosterone one has.  With female levels of testosterone you can lift heavy and get very strong without ever putting on any significant bulk

Thanks for the tips Deborah, they're great

I shall start working them in to my rehab sessions this week and see how I get on over the next few weeks

Charlotte

A good article on this subject that popped up in my newsfeed this morning.

Why strength depends on more than muscle
http://tinyurl.com/y9kvaszb


Conform and be dull. —James Frank Dobie, The Voice of the Coyote

Thanks Deborah - that article was very interesting.  I shall be at the gym tomorrow so will try your suggestions

Charlotte