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How should resistance exercise training be developed to increase Testosterone?
Differential training variables are important factorsto consider when striving to achieve training objectives.Each resistance exercise training session is developedaround 5 training variables: choice of exercises, orderof exercises, number of sets, rest intervals, and load used(28). Alterations to one or more of these variables maysignificantly change the exercise-induced endocrine re-sponse. For example, Kraemer et al. (57) have studiedin depth the response of testosterone to differentialheavy resistance exercise protocols.
- One protocol was a hypertrophy session that employed a 10-repetitionmaximum (RM, the maximum number of repetitions performed during a set of resistance exercise with a prescribed load) for consecutive sets with different exercises and 1-min rest periods.
- The other was a strength protocol that employed a 5-RM load with different exercises and 3-min rest periods.
Both conventions were shown to increase serum testosterone concentrations postexercise, but the hypertrophy session produced a greater magnitude of the hormonal response.
Testosterone promotes muscle growth. Scientific studies have shown that two exercises, the squat and the powerlifting-style deadlift, produce a significantly greater release of testosterone than most other exercises. Always include these two exercises in your natural bodybuilding routines.
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