Breaking The Misconception – Ladies That Raise Heavy Will Resemble Men!

muscle growth

This short article will certainly talk about and contrast the physiology, the hormone adaptations to resistance training, and the function of diet plan in obtaining muscular tissue, in both males as well as females.

Breaking the Myth

‘ If I Lift Hefty I’ll Wind up Looking Like A Man’

You hear it time as well as once more from women in as well as out of the health club, when it is suggested to them that they either a) lift weights, or b) enhance the weight that they are raising. ‘I don’t want to do that, because I do not intend to look like a guy.’

Many individuals, men consisted of, have actually concerned think that for a female to lift weights suggests that she will certainly somehow transform right into the stereotype photo of the female body builder. This is just NOT the fact of women and also resistance training.

This post will certainly discuss and also contrast the physiology, the hormone adaptations to resistance training, as well as the duty of diet plan in acquiring muscle mass, in both males and females.


Whilst men as well as females are structurally similar, there are numerous physical distinctions that impact the sexes’ capability to get muscle mass mass.


muscle building dietThe key reason that ladies could not obtain muscular tissue mass as quick or to the degree as men is the difference in hormone status.

Testosterone is one of the androgenic hormonal agents in charge of anabolism in the body (Kraemer and Ratamess). It is testosterone that is accountable for manly characteristics (i.e. excess hair (particularly face), strengthening of voice, rise in muscle mass).

Both males as well as women generate testosterone, as it is necessary for hormone equilibrium as well as body feature (Marieb, 2004). Males have a lot higher degrees of testosterone compared to women, with the ‘typical’ array of total testosterone (in the blood stream) being 0.95-4.3 pg/dl, contrasted to the 0.7-3.6 pg/dl of females.

However, it is not so much the overall quantity of testosterone that a person has that determines their potential/ability for muscle growth, since many of the testosterone in the body is bound to either sex hormone binding globulin (SHBG) or other non-specific proteins such as albumin (Wheeler, 1995), yet their degrees of FREE testosterone (i.e. the quantity of testosterone that is NOT bound in the body).

In men 0.3-5% (with an average of 2%) of their complete testosterone if free, with their totally free testosterone typical values being 270-1100 ng/dl, as compared to only 6-86 ng/dl of complimentary testosterone readily available to females.

The female ‘equivalent’ of testosterone is estrogen (Marieb, 2004). Whilst estrogen may raise Development Hormonal agent (GH), it additionally boosts a) SHBG, which decreases the amount of complimentary testosterone in the body, and b) cortisol, which decreases muscle mass (Hakkinen, 1989).

Muscle Fibers And Types

There is a similar distribution of the percent of Kind I, Kind IIa, and also Kind IIb muscular tissue fibers in both men and females. However, females have -60 -80% of the muscle cross-sectional area (CSA) and also entire muscle mass physiological cross-sectional area (ACSA) than that of males.

Therefore, in spite of the possibility for muscle mass hypertrophy in a relatively short amount of time (Gregory, Stephen, Frederick, as well as Lemmer, et al., 2006), comparable percent rises in either muscle mass or volume as an outcome of resistance training, leads to smaller total overall gains in CSA and also ACSA in ladies than in males (Folland and also Williams, 2007).

Resistance Training And Hormone Adaptations

workout routinesStudies have shown that resistance training acutely raises complete testosterone in males (Hakkinen as well as Pakarinen, 1995), whereas there is NO adjustment in females.

However, complimentary testosterone has been shown to be raised up to 25% in women after resistance training (Nindl, Kraemer, Gotshalk, and Marx, et al., 2001).

Yet, due to the fact that females have less free testosterone than men at remainder, any boost is not significant adequate to enable muscular tissue hypertrophy to the extent of a male.

Therefore, it has been suggested that various other anabolic hormones, such as GH may be in charge of hypertrophy in ladies (Kraemer as well as Ratamess, 2005).

Role Of Diet In Gaining Muscle

Diet is an important element of getting muscle mass. To get muscle mass one requires to be eating even more than upkeep calories. Since women are typically smaller compared to males (i.e. smaller sized bone size as well as mass, less muscular tissue mass, etc.), they generally require (and also eat) less compared to males.

If a female consumed the amount that a male consumed to gain mass, they would certainly most likely end up gaining a great deal of unwanted body fat together with muscular tissue hypertrophy. Ladies are also typically much more prone to eating conditions such as anorexia nervosa and bulimia, and so on that are detrimental to muscle hypertrophy, and also create muscle mass loss (Beals and also Houtkooper, 2006).


Masculinization in women does not happen as a result of [hefty] weight training, however rather since of the excess of androgenic hormones (i.e. testosterone) combined with the right stimulation for muscle mass growth (i.e. persistent resistance training and diet plan routed at muscle growth).