Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
ā Live Streamingā Interactive Chatā Private Showsā HD Quality
Anya is LIVE right now
FREE
Free to watch ⢠No registration required ⢠HD streaming
I got this ask and I wanted to make this into a post. Iām sure a lot of other trans guys will find this useful, too!
Starting off, I would like to emphasize that there are a LOT of gym programs that can accomplish this goal, as well as a lot of diets (if you want to even go on one, some may find it to be unnecessary), so my advice and workout spread is just one of many options out there.
When it comes to diet, I wouldnāt worry too much about it, honestly. With how much youāll be working out, you wonāt necessarily need a caloric deficit to lose weight. You might actually gain weight because muscle is denser than fat, and so people say it weighs more than fat. Youāll develop more muscle mass from strength training, so youāll probably gain a few kilos in your first few months doing this, while also achieving a leaner appearance because exercising burns fat. As long as youāre eating a varied diet and staying away from junk foods, youāll be fine. I would also recommend getting a multi-vitamin to take every day just to fill in any gaps in your nutrition, but thatās up to you. Itāll also be important to eat a lot of proteins and carbohydrates for mass building, since those are what build up muscle and help your body grow and have energy. Definitely donāt cut too many calories from your diet when doing any kind of exercise. Thereās a difference between a cutting phase and doing your body actual harm from not eating enough.
A decent workout spread that I think would be easy for a beginner to follow is a 4-day spread split between upper body and lower body days. With this, youāll have 3 rest days in the week, so place them wherever you want. Rest days can be used to do literally nothing, or you could go for a walk, go swimming, bike someplace, etc. If you wanna go to the gym that day anyway, maybe use lighter weight and focus more on endurance (15-20 reps) than mass-building (8-12 reps) or you could do some cardio stuff like jogging or a HIIT circuitĀ like the ones in the linked post. For any beginners here that donāt know what sets and reps are: a rep is 1 repetition of the exercise. For example, 1 push-up would be 1 rep. 10 push-ups would be 10 reps. Sets break up reps with at least 20-30 seconds of a break before starting the exercise again. 3 sets of 10 push-ups means doing 10 reps, waiting 30 seconds, and then beginning your next set, until youāve done all 3 sets. Common shorthand for this would be 3x10, with the set number coming first, then the rep number. Using sets like this allows you to push yourself for a short burst of energy each time, so you donāt fatigue right away.
The workout spread is under the cut. I think this spread is good for a beginner who wants to focus on muscle mass gains and also get stronger. The exercises I picked are so you can build a decent strength base, and I view many of them as essential to mass-building in general, regardless of your experience level. Iāve linked the exercises to videos of how to do them:
Upper:
Warmup:
10 of eachĀ Rotator cuff exerciseĀ (can be done at a cable machine or with light dumbbells; can also be done at the end of your workout)
3x20Ā Wrist curlsĀ (light dumbbells)
4x10Ā Rear delt fliesĀ (light and slow)
3x12Ā Face pullsĀ (light and slow, hold 3 seconds at peak of movement)
Workout:
5x5 or 4x8 Bench
4x8-12 Rows (any variation, but the how-to video is dumbbell rows)
4x10 Pec FliesĀ (the how-to video is cable flies, which I think are easier than dumbbell flies)
5x8 or 4x10 Lat Pulldowns
3x10-12 Skull Crushers (on a bench like in the video OR standing)
4x10-12 Curls
4x10-12 Triceps Pushdowns
Lower:
Warmup:
25 Bodyweight squats
3x10 Goblet Squats (light or moderate weight)
3x12 DB Romanian Deadlift (light weight, same movement as barbell, just hold dumbbells)
Workout:
5x5 or 4x8 Squats
3x12 Split Squats (unilateral - aka one side at a time, do 3 sets per side)
4x8-12 Romanian Deadlifts (moderate or light weight, go slow)
6x8 or 4x10 Leg Press
4x10-15 Calf RaisesĀ (could also use dumbbells and hold them at your sides instead of the barbell)
4x10 Leg ExtensionsĀ (donāt go super heavy on these)
4x12 LungesĀ (can use dumbbells or do these without any weight)
Upper:
Warmup:
10 of eachĀ Rotator cuff exerciseĀ (can be done at a cable machine or with light dumbbells; can also be done at the end of your workout)
3x20Ā Wrist curlsĀ (light dumbbells)
4x10Ā Rear delt fliesĀ (light and slow)
3x12Ā Face pullsĀ (light and slow, hold 3 seconds at peak of movement)
Workout:
5x5 or 4x10 Bench
4x10 Lat Pulldowns
3x10-12 DB Incline Bench
4x8-10 DB Rows (unilateral, try to go heavy)
3x12 Shoulder Press (seated or standing; if seated, try and go heavier)
3x10 Face Pulls (go light with weight and go slow)
3x10 Curls
3x10 Hammer Curls (seated at an inclined bench or standing)
Lower:
Warmup:
25 Bodyweight squats
3x10 Goblet Squats (light or moderate weight)
3x12 DB Romanian Deadlift (light weight, same movement as barbell, just hold dumbbells)
Workout:
5x5 or 5x8 Squats
4x8 Hip Thrusts (barbell, just wrap the barbell in a towel so it doesnāt feel like itās crushing your hips, try and pause 3 seconds at the top)
4x8 Romanian Deadlifts or Conventional Deadlifts
4x8-12 Leg Press
3x10-12 Calf Raises
3x10 Leg Curls
3x10 Leg Extensions
Youāll notice the first exercise on the lists is 5 sets of 5 reps. This focuses more on strength building than muscle mass. You can do 8-12 reps to focus more on muscle hypertrophy, but youāll want to go lighter, since your focus for hypertrophy should be the contraction and stretch of the muscle, not necessarily driving a ton of weight. Doing 5 reps, or even just 3 reps, allows you to go heavy because the focus is on driving the weight. But whatās heavy will be relative to everyone, and beginners should focus on form more than focusing on how much weight they can move, that way youāll have a good foundation of proper form/technique before you can go super heavy so you donāt hurt yourself. Iād say take at least a month or two on the main compound movements (bench, squat, deadlifts of any variation) before going as heavy as you can. Youāll learn your limits the more youāre in the gym working on these movements.
For your first year, maybe a bit longer, youāll notice more strength gains than mass gains for sure, because youāre building your base, which takes time. Youāll notice a dramatic increase in strength and technique for your movements. Building strength will happen faster than building muscle mass/size. Donāt let that discourage you! It can take years to achieve your dream physique! If youāre a pre-T trans guy, itāll take a bit longer to gain noticeable size, but I promise you it is possible. There are tons of athletes out there with bodies like yours who look athletic as hell and are strong as hell because of how well they train!
Stretching after you exercise will help you with the soreness and with your muscle recovery on rest days. Stretching on days you feel sore can help, too, regardless of if theyāre rest days or gym days. Drinking lots of water helps with the soreness from the lactic acid as well.
If any of yāall have any questions about these exercises, just hit up my ask box or message me directly. Iāll be glad to help as much as I can, but please keep in mind I am not a personal trainer, Iām just a gym bro. None of my advice is professional, and may not be as tailored to you as it could be. Good luck on them gains, yāall!
Some pointers to keep in mind:
Triceps make up more of your arm than biceps, so bigger triceps will make your arms look bigger.
Larger rear delts will also help give an appearance of larger arms. Rear delt flies are a fav of mine for this. Go light and slow for 4x12 or 3x15. Can incorporate these on your upper body days as a warmup before bench.
Push-ups and pec/chest flies can help create a more masculine-looking chest.
Strong legs are the foundation of any good lifter/athlete.
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
ā Live Streamingā Interactive Chatā Private Showsā HD Quality
Anya is LIVE right now
FREE
Free to watch ⢠No registration required ⢠HD streaming