4 Training Tips To Increase Testosterone, HGH
Many bodybuilding and lifting hobbyists omit training factors that could increase testosterone and HGH. They look at a specific body area that they want to train and focus on fine-turning it with isolation movements.
Curling, extension, machine, cable exercises, etc. There's nothing wrong with this approach, but there is a key factor being overlooked here that can inhibit the full potential for developing muscle: eliciting a hormonal response, namely to increase testosterone and HGH production.
#1 Large Muscle Group Exercises to Increase Testosterone
Whenever you isolate muscle groups around a single joint, you're greatly reducing the metabolic demand to perform the action. Yes, you may get a good pump with curls, but it's superficial. The resting levels of hormones already present in your blood is more than adequate for your body to use for lighter, non-taxing exercises.
Large muscle group exercises, on the other hand, have an extreme metabolic demand and resting hormone levels in the blood are not adequate to address the taxing lifts.
Deadlifts, squats, and Olympic lifts in their various forms recruit most major muscle groups and will elicit a sizable spike in testosterone production if these exercises are preformed frequently (note, studies have shown that bench press in and of itself doesn't elicit a major hormonal response).
So if you want big arms, do squats. If you want a big chest, do deadlifts. If you want big, strong anything, these large muscle group exercises must be the foundation of your workouts. Auxiliary isolation exercises can be done in conjunction with these lifts afterwords in workout sessions.
#2 Lift Heavy for Testosterone Production
There's a reason why people plateau in the gym: variation. People tend to find a training plan they really like and they will stick to it forevermore. Stimulus dictates adaptation. If you don't change up the stimulus, your body will slow and halt in positive adaptation. This holds especially true for bodybuilding enthusiasts.
Bodybuilders generally train in the 6-12 repetition range. If you look at a APR %1RM chart, that range falls between 70 - 85% of approximate 1 rep max. 85 - 95%, or 2-5 rep range is usually neglected because it isn't ideal for muscular hypertrophy (size).
Despite the 85-95% of 1RM not being ideal for hypertrophy, it will further develop neuromuscular cross-section. Muscles will be conditioned to have greater recruitment, causing heavier weights to be handled with greater efficiency. So when a person trains regularly in both hypertrophic 6-12 and strength 2-5 rep ranges, the systems synergistically build off of each other. Incorporating regular heavy resistance training into training will also elicit a greater hormonal response; it will increase testosterone production.
#3 Moderate-High Volume Exercise
More is better to a point. When moderate weights are being handled in the bodybuilding 6-12 rep range generally the number of sets will be between 2-4. When heavy weights are being trained in the 2-5 rep range, usually the number of sets is 3-6. This is counting the working load sets and not the warmups, so total volume will be greater. Performing greater volume at heavier loads for greater frequency over time will have a major impact on testosterone production.
#4 Short Rest Intervals to Increase Testosterone, HGH
Where 85-95% of 1RM training in the 2-5 rep range increases testosterone, training the 6-12 rep range with shorter rest periods will contribute to increase testosterone and HGH production. Generally, the rest periods should be between 30-90 seconds. It will be shorter for lighter loads / greater volume (10-12 rep range) and longer for heavier loads / moderate volume (6-8 rep range).
It is not recommended to shorten rest periods below 2 minutes for heavy resistance training (2-5 rep range) since it's utilizing a completely different metabolic pathway and already helps to increase testosterone.
To increase testosterone and HGH in your training, you need to do these four things:
- Large muscle group exercises (e.g. deadlift, power clean, squats)
- Heavy resistance (85% - 95% of 1RM
- Moderate to high volume of exercise, achieved with multiple sets or multiple exercises
- Short rest intervals (30-90 seconds)
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