The level of testosterone in the female and male body is different, about 15 times the level of testosterone in women is lower than in men. However, this does not mean that women gain less muscle as a result of training. In fact, sometimes women gain even more muscle and strength. And although initially, men who started training had more muscle mass and strength, the relative gains in performance did not depend on gender.
Research into protein metabolism shows that women create as much muscle protein after exercise with adequate nutrition as men. In fact, one study found that for the same muscle mass, women produce more muscle protein than men.
According to research, the muscle mass of female athletes is 85% of the male (weightlifting and powerlifting). This 15% difference is attributed to the following factors:
- Genetically higher levels of fat. A woman needs 12% fat to regulate hormones, and a man only 3%.
- Low expectations. In a famous study, people who were told they were on steroids were getting great strength gains.
- There are far fewer women in sports than men. Less competition, less coverage of potential female athletes.
Testosterone works differently for men and women. Animal experiments have shown why high testosterone is not required for muscle development in women. Growth factors such as IGF-1 and growth hormone take its place. IGF-1 levels are the same, but women produce about 3 times more growth hormone. To further confuse sex hormones and growth factors interact and these hormones also interact with genes.
Thus, it is definitely wrong to say that women cannot gain muscle mass due to their relatively lower testosterone levels.
Many people underestimate the role of estrogen in sports, although the hormone has a positive effect on abdominal fat stores, and also has several other beneficial properties:
- Estrogen helps in muscle recovery.
- Estrogen has anti-catabolic activity and helps prevent muscle loss.
- Estrogen protects ligaments, bones, and tendons from injury.
Since women produce much more estrogen than men, there are certain benefits to them. Women do not get tired so quickly and recover faster.
Differences in training in women’s and men’s bodybuilding
The differences between regular male and female bodybuilding workouts are mainly in the emphasis on the muscles being worked out, the frequency and intensity of the exercise. Otherwise, male and female organisms respond in the same way to training, and muscles are formed using the same methods.
Also, there is no significant difference between regular workouts for those girls who just want to stay in shape and professional female bodybuilding workouts.
The training program for women who just want to “tighten” their muscles and stay in good overall shape, and for bodybuilders will be similar. The process of shaping a beautiful body, adduction of the buttocks, abs and hips in the beach season and the process of bodybuilding are the same. Bodybuilding is the process of creating an ideal figure, it’s just that professional bodybuilders do it longer and harder.