What comes to mind when someone says the biggest muscle building hormone?.. Testosterone?.. Try Estrogen!.. Yes, that's correct ladies, we actually have the most anabolic (muscle building) hormone!
So, how is it that we struggle to build muscle and men become these massive muscle giants?
Progesterone is catabolic, meaning it does the complete opposite to estrogen.. it prevents muscle growth.
Unfortunately, due to our monthly hormone fluctuations, and post menopause that doesn't leave us with much 'muscle building time'. About 7 days a month to be precise. Days 6-13 are when estrogen peaks and our body is in a anabolic state, prime for muscle building.
During this phase we actually have the ability to build around 33% more muscle!
So, how do we utilise this phase and get some gains!?
Volume
With hormones in your favour you will have more energy and strength to push harder so increase the volume (sets &/or reps)
Heavy
With muscle repair at its peak and possible strength gains, lift HEAVY! Especially around ovulation.
TUTT (Time under tension training)
Not only a great way to help build awareness of your movement patterns but putting your muscles under tension, or stress, will make them work harder.. increasing gains!
Carbs
Did someone actually tell me I can eat more carbs!? Yes, most women are scare of carbs (still this saddens me!) yet carbs are what help you get the body you want! And, if there is a time during your cycle you shouldn’t feel guilty about it, it’s now!
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Now, this is not to say this is the only time you should try to build muscle, as I mentioned before, progesterone is catabolic. Although we have a high build stage it is important to be able to MAINTAIN the muscle we just worked so hard to get. As estrogen drops, we all know how hard it is to stay on top of everything during the second phase, energy is low, we crave sugary sweets, mood changes.. all things that will affect our gains.
Recovery rate, muscle growth and maximum force are all affected when Estrogen is low so adapt our training and nutrition.
Low Volume
The higher the volume the harder your body has to work to recover, so lower the volume of your workouts while recovery is low. If you normally do 4 sets try doing just 3, or lower the reps from 15 to 10.
Proprioception
As much as we love pushing to fatigue and growing those muscles, without estrogen it can be hard to build, so rather than doing hypertrophy training try some balance and proprioception work. This will actually improve your ability to lift more when you do go back to hypertrophy and strength
Steady State
Ok, those that know me know I hate cardio but, now is not the best time for high intensity, so steady state cardio is the best option. Skip out on the HIIT (let me explain why you shouldn’t be doing as much as you are in the first place in one of the upcoming posts!) and sprints and try a 2km row or walking.
Now, we know Estrogen is lower after Ovulation and throughout Menses. But, if you are feeling stressed, have under eaten, or are going through perimenopause/menopause then your estrogen could also be low.
If you notice you are fatigued, weak, or struggling to build muscle this could be an indicator your levels are low. Try adapting training and nutrition to your cycle to help restore balance, if you are still feeling there could be an issue you can get your levels tested. And then the next blog will help.. 'How to increase Estrogen naturally'.
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