Education
Menstrual periodization & contraceptive physiology
Follicular vs luteal training, Henselmans weekly plan, water retention, appetite, OC hypertrophy impact.
1. Menstrual cycle physiology and performance
The cycle splits into two phases around ovulation. Estrogen–progesterone balance shifts load tolerance.
Follicular phase: performance peak
From day 1 of menses: low progesterone, rising estradiol to a pre-ovulation peak. Estrogen dominates—best window for strength: less damage susceptibility, higher insulin sensitivity, peak force and coordination.
Luteal phase: metabolic endurance
Post-ovulation: estrogen falls (small rebound), progesterone surges. Progesterone antagonizes estrogen—may blunt anabolic signaling, lower insulin sensitivity, raise core temperature and cardio stress. Heavy low-rep work dips slightly; high-rep metabolic work stays strong.
2. Henselmans menstrual periodization
Weeks 1–2 (follicular): strength and volume
Progressive overload: heavier loads, 5–8 reps, compounds, peak weekly volume—recovery is maximal.
Weeks 3–4 (luteal): metabolic training
Shift to 12–15+ reps, combo sets and antagonist supersets. Terminal luteal/PMS window—planned deload week as hormones drop.
3. Nutrition and body composition across the cycle
Fluid retention
Late luteal: progesterone and RAAS drive +1–3 kg scale weight—not fat; clears early follicular. Compare the same week across cycles (week 1 to week 1).
Appetite and metabolism
Luteal RMR may rise ~2–5% with stronger cravings. Hold deficit via fiber-rich vegetables and higher protein.
4. Oral contraceptives and hypertrophy
Combined OCs suppress endogenous estradiol and progesterone for steady synthetics—flattening natural estrogen peaks.
Long-term trials: OC users often gain ~40–60% less lean mass on lifting programs. Some progestins bind androgen receptors, blocking the small female testosterone pool.
Henselmans: if contraception is needed, non-hormonal copper IUDs or low-systemic options better preserve hypertrophy than classic combined pills.