FtM Muscle Building Pre T

FtM Muscle Building Pre T

How to Build Muscle: A 3 step guide for pre-hormone FtM guys.

 

Hey, all of you FtM guys out there don’t wait until you are on testosterone to start building muscle. Putting on muscle takes a long time. The sooner you start the better! Also now is the perfect time to lay down a good foundation of strength so that you are ready for when you do start testosterone.

 

Step 1. Lift weights

More specifically lift progressively heavier weights. When you are looking at programs remember that frequency is important for non-enhanced lifters. You will make faster progress doing a full body program 3x a week and hitting every muscle group 3x a week than you will doing a split routine where you work out 5-6 days a week and only hit every muscle group once a week. Now is the time to master those big important movements like the squat, deadlift, bench press, barbell row, and overhead press.

 

Step 2. Eat

If you want to build muscle you have to eat enough to fuel your workouts and also put towards building more muscle tissue. Eating at a caloric surplus of about 250 kcals/day is a good place to start if you are comfortable with the amount of body fat you currently have. If you have a bit more body fat on your frame than you want then you might want to keep your calories at maintenance. If you have a lot more body fat on your frame than you want and you are new to lifting then you will likely be able to gain some strength as well as a little muscle while you are eating at a calorie deficit of about 250-500 kcals/day. You will not be able to get away with this forever but if you are a beginner you can probably get away with it for a few months.

You will also want to make sure you are eating enough protein. You will want to shoot for 0.8g of protein per 1lb of bodyweight. As for the ratio of carbs and fat it doesn’t really matter as long as you are getting some of each. Some guys feel better eating more carbs, some guys feel better eating more fat. Experiment and find out which guy you are. Don’t forget to get most of your calories from healthy whole foods rather than junk food.

 

Step 3. Rest

Your muscles need recovery time so that they can grow bigger and get stronger. Rest days are not a bad thing, if you want to grow up to be big and strong you have to rest. This also means getting enough sleep. If you are on an especially demanding program you might find that you need 8-9 hours of sleep a night to recover. Don’t shortchange your sleep you will just end up shortchanging your gains. No one wants to do that. When bedtime comes around and you would rather watch some more Netflix remember your goal to put on some serious muscle.

 

Extra Special Bonus Step. Hard Work and Patience

Remember, building muscle is a slow process especially for people who have a female hormone profile. Don’t get discouraged when it doesn’t happen in a week, because it won’t. Building muscle is a process that takes months and years of consistent effort, but it is worth it!

Exercise Tempo

Exercise Tempo

Let’s talk about exercise tempo.

In your exercise program from me you will see a 4 number notation. That is the exercise tempo that you will be working at. The first number is the eccentric phase of the lift. This is when, say, during the bench press you are lowering the bar towards your chest. The second number is the pause at the bottom of the lift. The third number is how long it is going to take you to push the bar back up to the top. The last number is how long you pause before you start the next repetition. For example, if you are doing some more explosive work your notation might look something like: 2-0-1-0.  What it would look like is, it would take you 2 seconds to bring the bar down to your chest. You would not pause at the bottom. You would simply touch and push the weight back up. It would take you 1 second to push from your chest back up to the top. Then you wouldn’t pause before you started your next repetition. You’d come back down for 2 and continue on.

 

Good Form

Good Form Why

Why good form is important.

If you ask me one of the keys to success in they gym along with consistency and a good diet is good exercise form. That is for a few reasons. First reason, and one I bet you already guessed, is that it reduces the risk of injury. When you are working towards a goal in the gym the last thing want is to be out on an injury. Another reason that you want to make sure that you are using good form is because you want to make sure that you are targeting the correct muscles when you are working out. Good form is also important for optimal strength and muscle gains over the long term. I like to think of it this way, if I am cheating on a rep I am just cheating myself. The best thing you can do for yourself is to not lift with your ego. If you need to reduce the weight, reduce the weight! Good form is especially important for beginners because it is much easier to get into a good habit now than it will be to get out of a bad habit later. If you’re used to doing and exercise with really bad form it is hard to, down the road, get out of that bad habit. It is easier just to learn the exercise with good form right off the bat. You will thank yourself later!