Women squatting heavy
Most men can't lift that much



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I wouldn't go into bodybuilding domain for feminization... functional strength exercises with own  body weight should be ok, more than that - you'd better know what you're doing

Quote from: Bonita_Love on January 10, 2018, 11:12:47 AM
Hello lovely ladies [emoji257]
I've been googling a lot about what are the exercises that works towards feminizing the body. And I have to say some of them are pretty intense, but the only thing that I'm very concerned about and the reason that I'm reluctant to do these exercises is that I'm worried if I will started developing muscles in my body. I've been on hormones since 4 months now and there's still testosterone being produced in my body which can work towards masculining the body. I'm quite slim but I wanna workout to get curves, tummy flattening and feminization. I will really appreciate it if someone could guide or inform me about the workouts that aren't muscles gaining.
Thank you so much [emoji175]






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You're cute!!

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Quote from: Deborah on January 11, 2018, 09:59:31 AM
Rep range from 6 to 12 with weight heavy enough that you couldn't do more than one or two more reps will increase muscle size.  You also have to be eating sufficient protein, around 1.5g x bodyweight in kg and excess calories overall.  You don't need to go overboard in calories, just a little above your maintenance level.

In my opinion though it's best to get strong first so that you can lift enough weight to get the best results in muscle growth.  For that a good rep range is five so that you can lift heavier to stimulate nervous system adaptations while still stimulating some muscle size increase.  If you haven't been lifting already you can drastically increase your strength very quickly this way with a 3x5 program like Starting Strength (a book) or a 5x5 program like Stronglifts (a free website).  I used the 3x5 program starting at the end of last May and have increased my 5 rep squats by 122 lbs (83% increase) and 5 rep deadlift deadlift by 117 lbs (52% increase) so far.

Progress may be somewhat slower than it would be with high testosterone but steady progress to a pretty high strength level will continue with good programming and adequate sleep and nutrition.


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Thanks.

Quote from: Charlie Nicki on January 12, 2018, 07:58:32 AM
Thanks.

Also, as Elkie mentioned above, good form is important with heavy weights.  This is particularly true with squats and deadlift where the lower back is under a lot of load.  While it is easy to get injured, it's also easy to prevent that by learning the proper movement form at the beginning.  The most important thing is keeping your back flexed and rigid and avoiding letting it get rounded during the movement.  So it's important to start off with a somewhat easy weight until your body learns to feel the right positioning.  The book I mentioned above, "Starting Strength" goes into excruciating detail on the correct form for these movements.  That's what I used since I had nobody to teach me in person.


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Thanks Deborah. It does seem like a lot of work (and patience) ugh...I'm really considering just attending group classes at the gym.

Quote from: Charlie Nicki on January 12, 2018, 03:40:36 PM
Thanks Deborah. It does seem like a lot of work (and patience) ugh...I'm really considering just attending group classes at the gym.

That would be my advice to anyone but life-time fitness person (because lifetime fitness person won't ask my advice anyway). Join group classes, do routines the women way (as other women do, use women's weights, etc). With HRT (low T, average female E), you should get same results as other female, I would think

Thanks Elkie. What about the escalator machine? Does it help to get a cuter butt and legs? The times I've used it I can really feel my legs burn but my friends say it's just cardio. Isn't it the same as going up on stairs? People usually say doing that really works your butt.

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Quote from: Charlie Nicki on January 13, 2018, 09:28:39 AM
Thanks Elkie. What about the escalator machine? Does it help to get a cuter butt and legs? The times I've used it I can really feel my legs burn but my friends say it's just cardio. Isn't it the same as going up on stairs? People usually say doing that really works your butt.

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The stair stepper is good to work your legs and glutes (butt).  It's good cardio and will help to firm up those muscles.


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I don't know... Female butt is not muscles, but fat, you cannot replace fat with muscles and doing exercises might actually burn fat... I don't know.

To grow butt muscles bigger, I'd think squats (with weights), leg press or hiking mountains with a heavy backpack would be more beneficial than running escalators without any weight.


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