Avoiding Estrogen Dominance

Q: “I have put some of your arm training ideas to good use. I have found your training ideas very effective. I am a blinded vet. I can access your info with the use of ‘screen reading’ software.

“I was wondering about the possibility of an audio version of your latest book? With an audio version of your info, I could get the info independently. I know I would get some great info and effective training ideas. Thanks for all the great info that you put out.”

D. Allen


My Answer: Thanks for the high praise. Believe it or not, I’ve actually had a few people request that I do a podcast or release audio versions of my books and sell them on iTunes. I’m not sure how much of a demand (aside from yourself) there is for audio versions of my books.  My books have a lot of complex workout charts, and I can’t imagine those charts coming across well in audio.

In the meantime I have released a number of E-books which you can find on Gumroad and Kindle.


Q: I’m a 23 year old male. My problem is that I have really fat thighs and calves. It actually runs in the family. I tried all sorts of leg exercises, but they end up looking more thick. If I do too much cardio I end up losing weight from my upper body. Any help or advice will be appreciated. 


My Answer: Tough to say what your issue is, because I don’t know if you’re fat overall or just fat in the legs. But let’s just assume you’re fat in the legs and not the upper body. If this is the case, then you have a major problem. You as a young male should not be having a pear shaped body like a woman. If you’re fat in the hips and thighs, then you’ve got too much estrogen circulating in your body. Again I don’t know what exactly your issue is, because I don’t know if you’re fat overall or just fat in the thighs.  Drinking a lot of alcohol screws up your androgen levels, so avoid alcohol.

With that said, you should avoid squats, lunges and leg presses as these will build your thighs. Obviously don’t do any calf work, since your calves are naturally big. Exercises to tone the thighs instead of building them up would be deadlifts, step-ups and bicycling. This is how I normally train women with pear shaped bodies and estrogen dominance.

To avoid muscle loss in the upper body, you should train the upper body with multiple sets of heavy weight. In other words, 8-12 sets of 3-8 reps per upper body muscle.


Q: The book Strength and Physique: High Tension Exercises for Muscular Growth is excellent. I am already quite lean, about 10 percent body fat, 5 foot 10, but only 150 pounds. My near term goal is to reach 165 pounds without adding significant fat, so I am eating about 300 calories a day over maintenance and working out 3-4 times a week. Would you recommend alternating the 6 Factors program with a 3-day a week bulking for ectomorphs program? 

S. Wright

My Answer: Yes that would be perfectly fine to do.  The 6 Factors program is a physically demanding routine, so switching to a lower volume, lower frequency ectomorph program allows your body to supercompensate and gain more muscle.


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