30-06-2015, 08:18 PM
I BELIEVE - but have been unable to confirm - that it's possible to maintain strength without increasing mass.
High weight, LOW reps.
As in, a high-intensity program of near-max (90% 1 Rep Max) lifts, done for 3 repetitions, maybe 5. Intent is to hit the fast-twitch fibers, ONLY.
Move to the 6-10 rep range, you'll start to induce hypertrophy, or growth; You won't be able to do a 90% of your 1 Rep Max, though.
Or, you can do lighter weights (FAR lighter, mind), and do them for volume. You'll develop the Type 1 fibers, which are what marathoners use. Think string bean.
Note this is based on my readings; it doesn't work for me. I tried the Stronglifts 5X5 program, based on the previous details. My background was "Lazy lifter who didn't like changing weights due to working out at home, and did lots of swimming after weightlifting."
So I'd curl, deadlift, french curl, squat, hack squat about 50# for an hour of varied lifts... then go swimming for hours. It felt good, but it tore my skin. I was also using sub-maximal weights, and built like a brick sh_thouse. ;-)
But I could almost pick up the 700# motorcycle, and COULD pick up the 500# UPS for the rack.
I was also an 18-year-old male. ;-)
I have tried the "volume" approach for arms, using overhead press, while on an herbal approach.
I believe the best options are:
1. Lose as much weight as possible. (Fat first, then muscle. Especially from upper body.)
2. As Renee Reyes put it, be "arm conscious," and DO NOT work out the arms, or even use them for lifting things, if you can avoid it. Avoid all strength training.... And lifting, if possible. Strength --> Mass.
3. Build strength back up after any sort of transition. Or, if not transitioning, decide the size vs. strength vs. Feminine appearance you'll trade off, and use calisthenics, yoga, or pilates for your upper body workouts.
Lower body can afford some more meat (but try to focus on the butt.)
This is somewhat new to me, but I found out that my training - that Stronglifts 5X5 routine - destroyed me in a sense.
Much too thick upper torso, solid ribs, big(-ish) arms, and the lower body...? OMFG, never knew what was happening. I didn't visibly gain mass, but I DID gain a LOT of tightness (not tone, just tight muscle.)
I can't hit a Seiza kneeling position any more. Forget child's Pose. Downwards dog, my shoulders touch my ears... :-P
Hopefully the Yoga I'm doing now will loosen things up and clean out the body.
But one of the discs talked about wrapping the muscle tight around the bone, keeping minimal size, but becoming stronger.
I think that's got a lot of potential, especially given a few of the yogis I'm met. One looked like a teenager, I swore he was about 16-18... Until I got close, and I could see the wrinkles around the eyes, and realized he must be about 40-45.
So I'm hopeful...
And I'm down 15 # and 1.5% body fat, which isn't bad for 3 weeks. ;-)
++++
I'm convinced it's possible to complete this without losing (much) strength, but I also know hormones affect the metabolism, not just in the "slows it down" sense, but in the sense of, "changes the way the muscle metabolizes ATP, glycogen, glucose, and oxygen." I doubt there's been any real gender-specific (sex-specific, more like) method of testing developed, or used. No point to it, most likely. What works to build muscle for a man will also build muscle for a woman, so.... Why go to the chemical level and determine how the muscles use which stores of energy, and at what point the pathways change?
But maybe we can hit a method to achieve decent strength (for a male) while retaining minimal mass (for feminine appearance). Personally, I don't find muscular women attractive (e.g., Nicole Bass.) But a woman who has built strength and is trim can be very attractive.
And Renee Reyes has some of her early posts up still, so you can compare starting points. (I'm doomed... ;-) )
High weight, LOW reps.
As in, a high-intensity program of near-max (90% 1 Rep Max) lifts, done for 3 repetitions, maybe 5. Intent is to hit the fast-twitch fibers, ONLY.
Move to the 6-10 rep range, you'll start to induce hypertrophy, or growth; You won't be able to do a 90% of your 1 Rep Max, though.
Or, you can do lighter weights (FAR lighter, mind), and do them for volume. You'll develop the Type 1 fibers, which are what marathoners use. Think string bean.
Note this is based on my readings; it doesn't work for me. I tried the Stronglifts 5X5 program, based on the previous details. My background was "Lazy lifter who didn't like changing weights due to working out at home, and did lots of swimming after weightlifting."
So I'd curl, deadlift, french curl, squat, hack squat about 50# for an hour of varied lifts... then go swimming for hours. It felt good, but it tore my skin. I was also using sub-maximal weights, and built like a brick sh_thouse. ;-)
But I could almost pick up the 700# motorcycle, and COULD pick up the 500# UPS for the rack.
I was also an 18-year-old male. ;-)
I have tried the "volume" approach for arms, using overhead press, while on an herbal approach.
I believe the best options are:
1. Lose as much weight as possible. (Fat first, then muscle. Especially from upper body.)
2. As Renee Reyes put it, be "arm conscious," and DO NOT work out the arms, or even use them for lifting things, if you can avoid it. Avoid all strength training.... And lifting, if possible. Strength --> Mass.
3. Build strength back up after any sort of transition. Or, if not transitioning, decide the size vs. strength vs. Feminine appearance you'll trade off, and use calisthenics, yoga, or pilates for your upper body workouts.
Lower body can afford some more meat (but try to focus on the butt.)
This is somewhat new to me, but I found out that my training - that Stronglifts 5X5 routine - destroyed me in a sense.
Much too thick upper torso, solid ribs, big(-ish) arms, and the lower body...? OMFG, never knew what was happening. I didn't visibly gain mass, but I DID gain a LOT of tightness (not tone, just tight muscle.)
I can't hit a Seiza kneeling position any more. Forget child's Pose. Downwards dog, my shoulders touch my ears... :-P
Hopefully the Yoga I'm doing now will loosen things up and clean out the body.
But one of the discs talked about wrapping the muscle tight around the bone, keeping minimal size, but becoming stronger.
I think that's got a lot of potential, especially given a few of the yogis I'm met. One looked like a teenager, I swore he was about 16-18... Until I got close, and I could see the wrinkles around the eyes, and realized he must be about 40-45.
So I'm hopeful...
And I'm down 15 # and 1.5% body fat, which isn't bad for 3 weeks. ;-)
++++
I'm convinced it's possible to complete this without losing (much) strength, but I also know hormones affect the metabolism, not just in the "slows it down" sense, but in the sense of, "changes the way the muscle metabolizes ATP, glycogen, glucose, and oxygen." I doubt there's been any real gender-specific (sex-specific, more like) method of testing developed, or used. No point to it, most likely. What works to build muscle for a man will also build muscle for a woman, so.... Why go to the chemical level and determine how the muscles use which stores of energy, and at what point the pathways change?
But maybe we can hit a method to achieve decent strength (for a male) while retaining minimal mass (for feminine appearance). Personally, I don't find muscular women attractive (e.g., Nicole Bass.) But a woman who has built strength and is trim can be very attractive.
And Renee Reyes has some of her early posts up still, so you can compare starting points. (I'm doomed... ;-) )