How to increase testosterone levels with weight training!

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How to increase testosterone levels with weight training!

Testosterone plays a role in supporting protein synthesis and in preventing breakdown by catabolic hormones. There have been multiple studies on resistance (weight) training and its influence on testosterone in men. Results of these studies demonstrate a short rise in total testosterone levels. Studies in women have not been able to demonstrate changes in total testosterone, however, free testosterone does increase. Furthermore, when comparing endurance training (cardio) to resistance training in men, it appears that resistance training has a stronger influence on free testosterone levels. In women, a study, where a group of women performed 6 sets of 10 reps with 2 minutes rest between sets, showed a 25% increase in free testosterone after the session.

It is evident from the data mentioned above that resistance training does have a greater influence on testosterone levels than does endurance training but what are other methods of increasing testosterone levels through exercise?

Research has shown that training larger muscle groups (like legs) at an adequate volume (correct sets and reps) will result in a greater serum elevation of testosterone. Therefore, exercises like deadlifts and squats produce the largest response. Your level of strength also influences the amount of testosterone increase after exercise. The stronger you are, the greater the response.

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Based on the research mentioned above, scientist suggest large lifts (like the deadlift and squat) should be performed prior to smaller isolation movements. This exposes smaller muscles to a greater testosterone response than from performance of small muscle mass exercises only. This was looked at in a study where one group only performed bicep exercises and the other group performed large muscle exercises prior to bicep exercises and this resulted in greater elevations of serum testosterone in the second group and larger changes in muscle size and strength of the bicep.

Testosterone seems to increase after the 4 sets with no significant changes prior. In addition, higher weight produced a stronger response. In terms of volume (how many sets and reps), it is unsure whether low volume or high-volume results in more elevation, but more data suggests moderate reps with high weight and little rest produced the greatest response. It is dependent on the intensity experienced. Furthermore, it is unsure whether training more frequently influenced testosterone either.

There are non-modifiable factors to consider when looking at serum testosterone. These include age, gender, and baseline values (what you naturally produce). This should not deter you from training as you will still be able to make good progress.

In conclusion, weight training is the best form of exercise to use if you want to elevate testosterone levels. Furthermore, large muscle group exercises should be prioritized with isolation exercises being performed towards the end of a workout.

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