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7/10/2025, 12:59:04 AM
>>11329618
There are studies that show up to 30 reps can increase muscle size, but it should be noted this is muscle size and not necessarily muscle growth (increase in fibres). I think the workout matters too, 5 reps is good on a compound lift, but with isolation workouts I've find it better to do 10-15 in part because it's more comfortable on the joint.
Also, since she's a female she may still need to train like women do. That is, high rep sets. The reasoning for this is women tend not to be able to push their muscles as hard a men - less fibres contracting less quickly. I don't think it changes with HRT and is to do with early development or at least puberty (this is why transwomen often still have an advantage over women in sports in many sports).
One thing I would recommend to women in general (through I never have so I don't know it's efficacy) is using forced eccentrics to get closer to muscular failure and thus getting the same stimulus as men.
They are easiest to do with machines, but she could still do them with hip thrust fairly easy by lifting with two legs and lowering with one.
>>11329454
The one I wrote above is probably better: >>11328567
Pick your poison, I do think the last would be the best.
For weight, you can use water bottle (I've just been testing out with 10L ones for the sake of workouts I recommend) but weight plates aren't too expensive. I've also been using bands and I find they aren't ever as good as free weights for any workout. There's been studies that suggest resistance when the muscle is lengthened causes more growth in the whole muscle, and resistance bands obviously get easier when you're in that position.
Bands are still useful for isometrics. Having a band around your knees doing a hip thrust or squat will make them a bit more effective (even on a split squat you could have a band pulling your knee inwards)
There are studies that show up to 30 reps can increase muscle size, but it should be noted this is muscle size and not necessarily muscle growth (increase in fibres). I think the workout matters too, 5 reps is good on a compound lift, but with isolation workouts I've find it better to do 10-15 in part because it's more comfortable on the joint.
Also, since she's a female she may still need to train like women do. That is, high rep sets. The reasoning for this is women tend not to be able to push their muscles as hard a men - less fibres contracting less quickly. I don't think it changes with HRT and is to do with early development or at least puberty (this is why transwomen often still have an advantage over women in sports in many sports).
One thing I would recommend to women in general (through I never have so I don't know it's efficacy) is using forced eccentrics to get closer to muscular failure and thus getting the same stimulus as men.
They are easiest to do with machines, but she could still do them with hip thrust fairly easy by lifting with two legs and lowering with one.
>>11329454
The one I wrote above is probably better: >>11328567
Pick your poison, I do think the last would be the best.
For weight, you can use water bottle (I've just been testing out with 10L ones for the sake of workouts I recommend) but weight plates aren't too expensive. I've also been using bands and I find they aren't ever as good as free weights for any workout. There's been studies that suggest resistance when the muscle is lengthened causes more growth in the whole muscle, and resistance bands obviously get easier when you're in that position.
Bands are still useful for isometrics. Having a band around your knees doing a hip thrust or squat will make them a bit more effective (even on a split squat you could have a band pulling your knee inwards)
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