58 oxygenmag.com
CYCLE WITH
YOUR CYCLE
Hypertrophy comes easier for men, partly
because of how they train but also because
of their hormonal makeup: Men naturally
have more testosterone than women, and
therefore a greater propensity for develop-
ing muscle. But there is actually a “time
of the month” when men and women are
hormonally similar.
After ovulation, (around Day 14 for a
28-day cycle), estrogen and progesterone
tell your body to conserve fat stores and to
fuel a hypothetical/potential pregnancy,
and it is the least favorable time to build
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a woman’s cycle (days 1 to 14), however,
are prime time for hypertrophy and fat loss.
During this phase, your estrogen and pro-
gesterone levels are lowest and are closer to
levels found in men.
Program your training around your
cycle: Reserve HIIT and heavy training days
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makeup is more “masculine,” and focus
on isolation moves and recovery protocols
during the second two weeks when female
hormones run amok.FIBER FIX
Women are naturally better at moderate-intensity activities, since the bulk of our muscle
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train much heavier than women, and as a result, they sport leaner physiques. Lifting
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crave, you have to use weight. Not those plastic-coated dumbbells your cat could bat
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periods in between sets, and focus your efforts on multi-joint moves like squats, deadlifts
and bench presses. Return to a hypertrophy or endurance-style regimen for 12 weeks,
then repeat that cycle.
TYPE II BUTT BUILDER:
HIP THRUST
Position your upper back and
shoulders on the broad side of
a fl at bench and sit on the fl oor.
Hold a heavy barbell in your
hip crease with both hands and
spread your feet about shoulder-
width apart. Lift your glutes off the
fl oor a couple of inches, then drive
your heels into the fl oor and press
your hips explosively toward the
sky, stopping when they align with
your knees and shoulders. Pause
for two counts, then slowly lower
almost to the start, then explode
up again.
THINKLIKEAMAN
SHOULDER BUILDER:
OVERHEAD DUMBBELL PRESS
Sit on a bench and hold a set of
dumbbells level with your ears, elbows
bent 90 degrees. Powerfully press the
weights overhead to full extension,
then slowly lower back to the start.
Brace your core to avoid letting your
rib cage “fl are” up with each press.