Hi :-)

I was on low dose HRT since December 2013. Sunce two weeks I am on full dose HRT with AA (Chlormadinone). Testo as well as DHT are un the female range.
My upper body has too much muscle mass. I interrupted my gym visits for two months.I only did distance running.
Now I want to return to the gym at least once a week. I want to maintain some strengths whilst loosing muscle mass. I think 3 sets with 20 repetitions should not maintain the current muscle mass but some strenghts. I still will maintain distance running and inline skating.
What is your experience with loosing muscle mass? Any hints for me? I am a sporty girl and my body will always look like a female swimmer or triathlet. I have the typical v-shape.

Lara

I carry a pair of little 2lb. dumbells (yes, they're pink!) while on the treadmill, and do alternating sets of curls, arm lifts, and thrusts for most of the 30 min I fast walk/jog.  This multitasking afterthought is the extent of my upper body work.

I'm due a hormone level check in the next 10'days (blood test last Friday). Last check in November Was 0.3T and about 750 estrogen which is perfect range.

I'm now regularly running 30-45 min (4-6 times a week) learning ballet, core muscle training and pumping lower weights but with higher reps. Eating healthy and getting a lean dancers figure which looks good. I've always been athletic lean - tending towards BodyAttack (high impact aerobics) and BodyCombat. I could never bulk up in BodyPump because I'm not built that way. Yep built as a girl just with extra plumbing for a few more months.

My only concern is that lifting weights has altered hormone balance as no real bus change for 6 months (maybe slightly smaller A cup) and weight is consistent 63kg. So I'm hoping all is ok. Kind of fun watching the stares - in an appreciative way. So no obvious negative side effects so far.

The 3 sets of 20 reps should be fine as long as the weight that you are using is very very low. If the weight you are using is too high i.e. between 60 to 80% of your 1 rep max you will cause more hypertrophy through microtears in the muscle. Body builders use moderate weight and high reps to accomplish this. The weight should be <50% your 1 rep max to avoid micro tears and hypertrophy.

I think that 3 sets of 20 or 4 sets of 12-15 is a good place to aim for. Like others said,  only around 50% of your one rep max would work best to tone but not build more size.

what's been suggested so far is decent.  but the trouble is, with muscle loss inevitably comes loss of strength.  you will also lose strength doing very light sets of high reps as that only works endurance.