T Nation

How to Train When Hormones are an Issue?


Not sure if this would be the correct forum in which to post this, so please feel free to move it...

Given the limitations of the hormonally-challenged trainee who is attempting to add muscle and gain strength (recovery, hormonal role in building muscle, etc.) what would be the best training routine for them? Would it be recommended for them to follow one with less overall volume (i.e. a 3 day split) to allow a greater chance for recovery and better hormonal response? What about intensity of a training routine? Duration of a session?
Just something I had never considered before, but if people can train in a way which suits their bodytype, surely they can train in an appropriate way for their hormonal situation?
Any insight would be read with interest!


Do you mean how do I train with low t? In short, there isn't a short answer. Too many variables. People are all different, and respond differently to different inputs. I would recommend starting light and working your way up, based on how you feel/recover. The bottom line is that you will have a hard time losing fat and gaining muscle without proper levels of T and elevated estrogen levels. You have to figure out what works for you. Start with one of the beginner routines maybe, then go from there.


Get in there and bust your ass as often as possible, gauging your recovery in the process. Make sure your nutrition is on point.

After my T crashed after cancer, I was beaten up for 3-4 days after a squat session. So I would only work out 2 days a week.

5-3-1 is a pretty good program for a 2 day a week routine. Just make sure to do work while oy uare in the gym.