GENDER DIFFERENCES - HYPERTROPHY

Gender differences - hypertrophy

Muscle gain is a relatively simple goal, compared to a fat loss journey or a body “recomp” as what is required is progressive overload and sufficient protein with enough energy to actually grow the muscle. The average muscle gains for men varies in literature and the same applies for women, never mind men vs women and their relative muscle mass differences.

·     PMID: 3173042

A meta-analysis by Benito and colleagues reported an average1.5kg of lean mass in resistance trained men over 12 weeks, however a caveat to this was the study was not focussed on hypertrophy as the main outcome. For newbies and intermediate lifters, expecting 0.5kg increase in lean tissue mass per month is about what you should expect.  To make strictly lean mass gains only instead of fat mass as well is close to impossible, or if in a close enough energy balance you might find yourself gaining muscle mass and losing fat mass (body recomp). The potential to gain at least 0.5kg of fat per 0.5kg of muscle gain is likely. If you decided to become enhanced, the ratio of fat gain to muscle gain is less but as a natty builder as you advance in your muscle mass the more you have to focus on either a fat loss or muscle gain phase.

• PMID: 24599749

It is possible to grow muscle in a slight calorie deficit or allowing for energy balance (equal calories in vs out), essentially allowing the body to use fat stores as sufficient energy to aid in the muscle building process.As you gain muscle mass, the maintenance calories will increase as the metabolic tissue, being lean tissue, increases as well requiring more energy for maintenance. However, the most efficient way to grow muscle will be with hyper caloric conditions as muscle is an energy costing process.

• PMID: 34623696

A meta-analysis by Kirk J. Curton and colleagues reported relative muscle gain increases were similar between men (18%) and women (20%) over the same period of time. Although similar percentage increases were apparent between men and women, absolute gains in men were greater as expected. Total size of muscle of women typically are between 60% to 85% of men, reflective of different gender genetics and general physical activity behaviour.  

Interestingly, untrained women have been shown to have a slightly greater relative strength increase, likely due to a lower initial untrained state.  

PMID: 3173042

To conclude, men gain more absolute muscle gain as men have a higher base-line of muscle compared to women, however the relative gains is the same.

An example:

Tom weighs 80kg with 60kg of muscle mass (lean tissue) and gains 10%muscle mass = 6kg increase in muscle.

Sarah weighs 55kg with 42kg of muscle mass (lean tissue) and gains 10%muscle mass = 4.2kg increase in muscle.

The relative muscle gain is 10% increase but because Tom started off ata higher weight he gains more absolute muscle mass.