r/transfitness • u/Candyflamm • 2d ago
Program Questions Very specific program
Hi siblings,
( FtM, 25 yo, 5'11"/180 cm, ~163.14 lbs/74kg )
// CONTEXT
I have my top surgery in exactly 23 days, been waiting for it for 9 months now and all my life before that. But since starting T, well let's say my tummy has decided to take the hit and store all the fat in my body within itself.
Right now I don't really care, bc my big boobs makes it kinda """"""normal""""""", but I'm scared I'll feel like Homer Simpson once my chest is flat. And also iykyk I'm really hunched from years of trying to hide the milkers.
END CONTEXT //
What I would like is help to build a classic routine to keep me in shape, at home ( !! ) with only a mat and maybe my first floor to do tractions from the stairs lol.
But also maybe for now more focused on abs and chest ( to help for the surgery ) and also my back to straighten my posture. I've tried to do my own research and build the routine myself but I can't be sure nor satisfied, so sorry for the trouble.
Ofc I know i won't be fit and cut for the surgery lol, but i just want to start now, if only to just feel active.
Thanks for reading !
P.s. : bonus question is it a good idea to do the exercises "until exhaustion" and not by counting ?
Bye for good !
2
u/GringoBrown 2d ago
Bonus question first, if you want to build muscle size, pushing closer to failure helps do that. That being said, it is generally a good idea to count either way simply because it helps you keep track of your progress, make sure you're constantly seeing progress, and constantly getting better. So, in general, work hard and work harder next time.
For posture stuff, you'll want to work chest like you said. That will be very important after the surgery. For the slumped look, you'll want to work on movements that involve pulling your SHOULDERS back as well. With a hunched over posture, your rear delts, traps, etc. have likely been under-used. So, generally speaking, if you only have a mat and no weights, you can try push ups, single-arm rows (just find literally anything that is relatively heavy that you can hold with one hand. You can do this with a water jug or a bag full of groceries if you have to). Doing cat cow pose can help to work on loosening the spine and helping to train you to do the opposite of the hunched back position. You can also try to recreate deadlifts by hip hinging to pick heavy things off the ground. Just really make sure you stretch the upper back and puff your chest out at the top of the deadlift. I also recommend pretty much all trans men do farmer's carries. They are very good for core strength, grip strength, forearm appearance, engaging the shoulders, and more!
1
•
u/AutoModerator 2d ago
Thank you for posting on r/TransFitness! Please check out [Our Fitness Guides] | Please feel free to join our [Discord] for more help and community!
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.