A nonbinary coach on building a more masc, gender-affirming physique without T, and why the process isn't so different.
Yes, you can build muscle without testosterone. Research shows people build muscle at similar relative rates whether their bodies run on testosterone or estrogen. People with more testosterone tend to gain more total muscle because they start with more. Here's how I built broader shoulders and a wider back without T, and what I learned about training, nutrition, and recovery along the way.
Key takeaways
- 1You can build muscle without testosterone. People build muscle at similar relative rates whether they're testosterone-based or estrogen-based.
- 2The training principles are the same. Train with intensity, hit at least 10 sets per muscle group each week, and eat enough, especially protein.
- 3Upper-body size may take longer. You're starting from a lower point, so give yourself time and train for the long haul.
A Little About Me
My name is Coach Tam, and I am one of the success coaches at Landyn Pan Fitness. A little bit about me:
Non-binary and gender-fluid human
Primary life experience is estrogen-based
Micro-dosed testosterone (small weekly doses) for about 3-4 months in 2021 before coming off T
I support anyone's decision on what they want to do with their body. When I tried T, I discovered it wasn't for me, personally. But I still wanted a more masc-presenting body, and for me, that meant broad shoulders, defined arms, and less hips. Everyone's idea of a masc-presenting body is different; this is just my journey to a more gender-affirming physique!
Body Recomposition Phase: Building Muscle Without T
What Is Body Recomposition?
Body recomposition at a glance
| Focus | What it looks like |
|---|---|
| Intensity | Push each set as close to mechanical failure as you safely can |
| Volume | At least 10 sets per muscle group, every week |
| Protein | Eat enough to fuel your workouts and help your muscles grow |
| Target areas | Isolate the areas that need more mass. For me: chest, back, and shoulders |
For me, I used to have more of an hourglass shape, and I wanted a more Dorito back. To do this, I needed to isolate areas that needed more mass and work: chest, back, and shoulders.
Exercises I Focused on to Build a Wider Upper Body
Shoulder width: lateral raises and rear delts
Back width: seated cable rows, pull-ups, and wide-grip pulldown
Chest strength/stim: bench press, single-sided machine press, and lots of cable work
Want full routines for these areas? Our trans-masc back and shoulder workout and trans-masc chest workout guide break down sets, reps, and how to progress, whether or not you're on T.
How Did This Affect My Shape?
It helped to grow a wider top so that it took away some of the dysphoria I used to have around my hips.
Nutrition and Recovery Without Testosterone
Differences in Nutrition
Calories: Testosterone-based people tend to burn more at rest, so they need more calories as a baseline.
The science: higher resting metabolic rate, mostly from more muscle mass.
Fat: Estrogen-based people may need a higher share of fat, around 20-30% of calories.
The science: linked to hormonal cycles.
Carbs: Testosterone-based people usually need more carbs.
The science: a higher metabolic rate burns through more fuel.
Protein: Estrogen-based people need a bit less per pound, but it's still a big part of every day.
Iron and calcium: Estrogen-based people should keep an eye on both.
The science: bone loss risk increases with age.
For practical protein and carb ranges and easy food ideas, see our guide to what to eat to build muscle.
Differences in Recovery
Faster recovery: Estrogen-based people tend to recover faster between sets and workouts, sometimes needing 25-50% less rest. That can change how much and how often you train.
The science: estrogen has anti-inflammatory properties.
Muscle fibers: Estrogen-based people usually have more slow-twitch (type 1) fibers, which resist fatigue and recover faster. That also shapes how muscle looks: think marathon runner vs. sprinter.
Your cycle: If you have a cycle, your recovery can shift across it.
The science: this matters most with training that puts high stress on your central nervous system, like Ironman races, marathons, and powerlifting.
Training Myths and Expectations When You're Not on T
Myths About Building Muscle Without Testosterone
Myth vs. reality
| Myth | Reality |
|---|---|
| If you're not on T, you should train differently: more cardio, low weight, high reps | The same principles apply to everyone: train with intensity, hit enough volume, and eat enough |
| Without testosterone, you build muscle "slower" | Research on resistance training shows testosterone-based and estrogen-based people build muscle at similar relative rates |
Myth: They should train differently: more cardio, low weight, high rep, etc.
Myth: They grow and build muscle "slower"
Reality: New science, including a 2020 meta-analysis of resistance training studies, has shown that both testosterone-based individuals and estrogen-based individuals build muscle at similar relative rates.
People with testosterone tend to just build more absolute muscle mass faster due to higher levels and a higher starting point
Testosterone aids in building larger total amounts of muscle, especially in places that have a lower relative starting point: upper vs lower body
Both hormone types have the potential for significant gains!
Training Expectations
Because you are starting at a lower point, especially for upper body size, expect that growth may take longer for the type of size you want to see.
Phases related to estrogen cycles will impact strength periods for these individuals (weakness around luteal phase vs strength around follicular phase).
These phases will not only impact relative strength but recovery as well.
Relative vs. Absolute Gains
I'm estrogen-dominant, and say I want to gain 5 pounds of muscle in my upper body. For me, I expect it to take 1.5 to 3x longer (about 6-12 months) than it would for someone who's testosterone-based. That's the difference between relative and absolute gains: my muscles can grow at a similar rate, but because I'm starting with less, it takes longer to add the same total amount.
Mindset: Building Muscle Is a Lifelong Process
In Tam's words
Just because I have estrogen doesn't mean I cannot build muscle. It will take me an overall longer time to do it, but I plan to do this for my whole life.
My approach is simple: train with intention and intensity, and eat enough food, protein especially! Since I recover faster, I can push harder in my workouts.
The process isn’t really any different from anyone who’s testosterone-based. The only difference is how long it takes to reach certain sizes you may want to achieve.
For me, this is also about breaking away from the social barriers and restrictions put on people who are estrogen-based.
Growth Happens Over Time, and It Shows!
Building muscle without testosterone IS possible! I hope this helps you on your journey to building the body that YOU want!
Everyone's body and goals are different. If you're managing a health condition, considering hormones, or have a history of disordered eating, please talk with your doctor or care team before changing how you train or eat. Our coaches are happy to coordinate with your care team, but coaching isn't a substitute for medical treatment.
Want a coach who understands building a gender-affirming physique, on T or not?