Hey guys,
I just thought that since most of us here have similar goals when working out (at least I think), it would be nice if we shared our workout schedules to I guess see what everyone else does, how it's working for them, and all that. Maybe help out some people that don't know where to start.
Personally I've been working out consistently (and more or less at the same intensity) for about 7 months (I'm pre-T and everything else), gained a couple pounds of muscle, never really lifted seriously though. I'd do some gym classes, do some random lifting when I felt like it, do some boxing, ran a little until I stumbled upon a knee injury... That was working quite well for me, minus the gaining muscle part. I never lacked muscle, but I wanted to gain more and that wasn't happening, probably because I was in caloric deficit most of the time.
A few weeks ago I decided enough was enough and that I was going to get around to heavy lifting for real. Right now (inspired by the guy who runs that how to look like a hot dude ftm site) I do a chest/tri/biceps day, a back/shoulders day and no legs, separated each by abs or whatever else I can come up with for a day or two until my muscles stop being sore. Rinse and repeat. I've noticed some gains but that's probably what you'd call beginner gains, or just a very hopeful imagination.. Not giving much attention to my legs because I'm not all that excited about training my glutes or making my thighs bigger, but also I don't want to end up with disproportionately weaker legs so I'll have to figure something out. This is kind of convenient for me as I've always hated doing legs and loved doing upper body.
I know I ramble a lot.. anyways, what's your schedule like?
On another note, do you guys (especially pre-T) pass as the gym? I go to the gym early in the morning to avoid seeing all the guys with their big muscles pressing/squatting/whatever almost twice the weight I do, and minimizing the number of people seeing me in a sports bra and stuff...
Pre-T I used to do the same workout for lifting. I do shoulder, arms, chest, and core every other day. I run on the elliptical for 20min every day (I have hip, knee, and feet issues) and do the recumbent bike for 10 min every day. I've noticed it is easier to build muscle on T, but working out pre-T will still build muscle. Also it will build workout habits, which is also good.
I've hear of others wearing a baggy shirt to help, but I never work out in public as my parents have equipment.
I personally train for endurance and strength. I concentrate on endurance as for me I have health issues that impact my endurance. I typically do high to medium reps for everything. I don't really take breaks in between exercises. If I do take a break it is to get another weight or I'm passing the time with some lightweight reps on a different muscle group.
I suggest working up slowly to serious weight lifting. Use the program, but start where your comfortable and adjust as needed. I'm not sure if you should feel sore the next day or two. During the workout and for short time afterwards my muscles maybe sore. As for the legs I don't do them as I do the cardio and walk 2 miles per day.
Pushups are one of the best exercises for FTM. I heard pull-ups were good too, but I don't have a pull-up bar.
I don't even lift, bro.
For me, exercise is more about health than physical appearance. I try to do things that will minimize chest jiggle. I don't work on my shoulders because my shoulders make all sorts of terrible noises. I work on lowering my blood pressure through diet and exercise. If it changes my physique that's okay.
I don't even try to pass at the gym (pre everything) I started with StrongLifts for a year them moved to 5/3/1 with a modified bodybuilder split for my accessories. My primary goals have been less to build mass and more to just get as strong as possible for powerlifting.
I've been going to the gym for the past two years, but I cancelled my membership at the beginning of my medical transition two months ago. What with sweaty t-shirts, flushed face, and curvy hips, I do not pass at the gym. I'm pretty sure I would find a binder to be unbearable during a hard workout. And despite what I've read a number of times on here, I've observed that gym-goers do spend a lot of time looking critically at other people there. I just didn't want to deal with that during the early stages of transition.
Anyhow, my plan is to exercise at home for a year or so, and then reexamine the gym option. I got myself setup with gymnastic style rings at home. I'm using them for the upper body workout, and I'm riding a bicycle for legs and cardio. I commenced this home workout routine on the day that I started testosterone.
Hey! I workout at home, I usually do every other day since I'm mostly working on upper body and you have to give your muscles a day to recover.
Day 1, chest/back (pushups, chin-ups), abs, glutes
Day 2 nothing
Day 3 arms/shoulders (mostly lifting weights, chair dips, etc) abs, glutes
Day 4 nothing
etcetera.
I will say, it's important to max out (push yourself until you literally can't do any more pushups or whatever. That way you get results. And, do a bunch of different kinds of pushups, or curls. For example there's decline pushups, wide pushups, clapping pushups etc. You'll exercise different muscle groups and it keeps your muscles growing. If you just do 100 of the same kind of pushups every day, your muscles will get used to it and stop getting bigger.
Also, don't neglect your lower half entirely. I was finding that my upper body was getting bigger, but my butt still looked too feminine so now I add lunges and squats to my workout. People think it doesn't matter but I have it on good authority that girls look at your butt all the time!
Also, on the 'off' days you don't have to do nothing, it's a good time to get in some cardio or stretching. I'll generally try to work in some yoga or boxing, or maybe a long walk.
Oh yea if you don't have a pull up bar you can get a resistance band instead! Not as much trouble to install.
Good luck!
Hey,
pre-t and bordering on underweight when I started working out in earnest again (about 6 months ago). I suffered from quite severe fatigue before, and it is still there, not as bad though. So with getting through my work week I really have to watch my energy levels and cannot work out too often :(.
So I joined a gym and work with a personal trainer. I go twice a week and it's mostly elements from stronglifts or 5x5 plus some stuff with bodyweight. In addition I go swimming once a week (technical training).
The primary goal was weight gain (preferably muscle [emoji12] ) and I made some great progress in the first few months. Unfortunately my fatigue kicked back in a little worse so that limits what I can do. I also have trouble with protein intake because of some food sensitivities... But I managed to gain about 2 kilos since last summer and not increase my body fat significantly. So my BMI is finally up to 19 now. Say whaaaaa? [emoji16]
I don't pass at the gym (or anywhere else for that matter) although I did have the awkward "uhm, are you a man or a woman" question in the changing room once. Lol.
Good to hear from you darkblade btw :)
I'm mostly a cardio guy, as I run in a lot of 5/10Ks with the goal of doing a half-marathon or two this year. I run five days a week -- the first two are usually longer distances (5+ miles), the next two are around 4-4.5 miles, then my last day is a 3ish mile recovery run. Now that it's winter and the weather sometimes interferes with my schedule, I've gotten back into lifting as well, so I try to do that three days a week. I just do it at home, so I use free weights and a medicine ball, as well as do some body weight stuff (pull-ups, planks, etc.). My apartment complex used to have a good gym that I practically lived in, but they got rid of a lot of equipment so I've had to make do with my own. I'd like to get more serious about lifting, though, so I might end up with a gym membership at some point this year.
I started working out again when I started T. I gained a considerable amount of weight during the last five years before beginning to transition, so I am definitely overweight. I am working out to both lose excess fat AND prepare for top surgery. Surgeons say they have much better results when guys have good muscle development in the chest and shoulders (which makes sense both shape-wise AND healing ability).
I do 30 minutes on the cross trainer (a fancy-pants elliptical that allows free range of motion so you can lengthen and shorten your stride at will) and then stretch.
I just started weight training, and I am alternating days of upper body and lower body. I am using the machines at the gym until my muscles and form are developed enough that free weights are safe. I do three sets of 12 reps on five to six different machines each day. I am trying to keep it mixed up a bit so I don't get into a rut.
I am also doing yoga once a week in an attempt to regain some the flexibility I've been losing since starting T!
Quote from: zero.cool.crash.override on January 14, 2015, 11:22:32 PM
I'm pretty sure I would find a binder to be unbearable during a hard workout.
Never wear a binder while working out! you can do serious damage to your body, for example, break ribs, pull out your back, etc. Please! don't do it
During my adolescence and adult life my exercise was more cardio oriented (swimming, mma). I am/was extremely lean.
I only started lifting heavy in the past year or two, and that's when I started to pack on the muscle.
I do one body group per day. shoulders, legs, arms, chest, back. Rest for 2 days and repeat.
Don't do cardio aside from swimming (am a hard gainer, don't need to lose much weight..)
I only started passing when on T for at least a year. You could wear a hoodie with the sleeves cut off if you want to minimise the appearance of your chest.
Desperately waiting for this irritating cough I have to go so I can get to the gym. Just changed my hours at work so I've found the perfect place. They focus on weights and flipping tyres and stuff - which sounds much more like the kind of thing I'd like to do. I also walk a lot.
I'm pre everything too so won't be trying to pass - but I'm still trying to work out the best bra / binder combo. Exercise has always made me really aware of them in the past and I absolutely hate that.
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Before I had top surgery I was pretty self conscious at the gym. I wore a 988 with under armor shirt and a baggy shirt over that. Now I'm still self-conscious bc I'm not on T and can't lift as much as the other guys. Usually I just do biceps one day then triceps shoulders and so on. For biceps I do curls, bench for several sets. But im doing mostly cardio right now to lose love handles n stuff. Also regular old pushups and tricep dips will do just fine.