30 Seconds SummaryMenstrual cycle periodization
- Menstrual periodization involves tailoring strength training to a woman's menstrual cycle to optimize muscle growth and strength.
- Estrogen is beneficial for muscle growth, combating catabolism and aiding in muscle repair, contrary to its negative stereotype.
- Progesterone, on the other hand, can negate estrogen’s positive effects, inhibit motor cortex function, and act as a testosterone antagonist, hindering muscle growth.
- Hormonal fluctuations across the menstrual cycle show higher estrogen levels during the follicular phase (start of menstrual bleeding to ovulation) and higher progesterone levels during the luteal phase (ovulation to start of next menstruation).
- Research indicates potential benefits of focusing higher training frequency during the follicular phase when estrogen and testosterone levels are higher, leading to increased muscle strength and growth.
- A study by Sung et al. showed a 42% greater increase in muscle strength and a 46% increase in muscle mass when more workouts were conducted in the follicular phase compared to the luteal phase.
- Practical advice for women includes scheduling more workouts or increasing training volume during the follicular phase to leverage hormonal benefits for better strength development and muscle growth.
MennoHenselmans.com
Menno Henselmans
