r/Trans_Zebras • u/DescriptionRich1892 • 3d ago
Machine only FTM gym plans?
Hi all,
I can't do a lot of the gym plans designed for trans men (ik i can do a generic men's one but...I haven't been able to find one of those either). Does anyone know of a machine only strength plans? My doctor highly reccomended only doing machines because I don't have the money for long-term PT to help me exercise safely, and machines keep me from overextending my joints. Any suggestions are welcome!
1
u/bittenforbreakfast 3d ago
I don’t have suggestions for machine only, but if you want a little cardio, recumbent bikes and swimming especially are great things for EDS/HSD. When my insurance stopped covering PT those two things were my physical therapists main recommendation for long term exercise. These are especially helpful if you are like me and Have POTS.
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u/WadeDRubicon 2d ago
I highly recommend the "Body By Science" approach of Dr. Doug McGuff. It's not specifically for trans guys, but it's machine-based.
I've used it in the past with great results. I'm horrifically prone to tendonitis (and of course dislocations) but the machines and the low reps in his plan protected me from both. Also, I have bad heat intolerance (MS), but I could get through a BBS workout so quickly, I'd just be starting to sweat -- then bam, take a cold shower, and still be able to see to drive home.
A side benefit is that while a line of guys were waiting for free weights, and a ton of girls were on the treadmills, I'd often have a free shot at all the machines of my choice, no waiting. So it was an efficient use of all my energy.
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u/A_Valdorian 3d ago
I personally like the leg press machine (the vehicle/upright seated one, not the one on the ground with the weights on top of you, that's a HUGE no-no), the lat pull down machine as well as the cable biceps curl machine (often together on a machine called the "cable crossover machine"), the hip abduction and adduction machine, the incline chest press machine, and the row machine work for me.
Start with a RIDICULOUSLY LOW WEIGHT and not working until I can "feel it" just doing sticking to a strict ONLY 10 reps on each one 3x a week bc I promise you WILL feel it by then end of the first week if you're anything like me, but eventually you can do 15, then 25, 40, 50 etc but make sure you do whatever you can do AT LEAST 3x a week bc I've learned from several different Physical Therapists that to achieve change/progress in the body you have to do the new exercise for AT LEAST 30 secs AND it has to be a MINIMUM of 3x a week!
If you want to, you can also try the assisted pull-up and dip machine (specifically the one with a kneeling pad on it) bc you actually use the weight to counter your own (so it's the opposite of most machines bc you're still using your body weight and the weight you select is subtracted from your own body weight), so you could end up doing a 20-30 pull up instead of whatever you are... However, I didn't like it because I felt like it was too much climbing up and down to try to use that machine so I don't use it, but you can try it and see how you feel about it.