Testosterone Boosting Workout That Builds Muscle (Sets and Reps Included)

Testosterone boosting workout that builds muscle (sets and reps included)

Today we’re going to put together a testosterone boosting workout based on the results of a study. But first, we have to ask ourselves, what are we looking for? An immediate post-workout boost in testosterone? Or a permanent increase in our resting T levels?

I looked at 3 different studies and decided on using the one that provided the most complete picture of the changes that happen in our bodies hormonally from 10 weeks of consistent exercise. Testing hormone levels pre and post-workout, but also comparing basal or resting levels to see if they improved.

This is what we want to improve our hormone profile at rest, not just a temporary spike post-workout.

I liked the program, and it’s different from anything I’ve presented on the channel. Although the results weren’t exactly what I expected and it’s an area that could use a lot more research.

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There are two groups in this study one had an average age of 30. We’ll call this the young group, with the oldest one being 35. The older group had an average age of 62, the youngest being 59. So a lot of us are somewhere in between these two groups. However, I’m quite a bit closer to the older group.

These test subjects weren’t weight training previously but were all in good shape, being physically active doing recreational sports and jogging. They weren’t overweight, with the older group averaging 20% body fat, about 2% more than the young ones.

They were already reasonably fit, healthy and didn’t suffer from low testosterone. This impacted the results, but before we get to that, let’s go over why you clicked on the video, the workout.

It was a full-body periodized training program that was done 3 times a week.

Monday, was a strength day using a weight that had them doing 3 to 5 reps to failure allowing two to three minutes between sets for recovery

Wednesday, the sets were done using 8 to 10 reps again using a weight that brought them to failure in this range. The rest between sets was reduced to 1 minute.

On Friday, the repetitions were performed explosively in the 6 to 8 range, using a lighter weight that would have brought them to failure between 12 and 15 reps with 1 to 2 minutes rest in between sets.

The exercises used, starting with the compound movements, were squats, lat pulldowns, bench press, seated rows and military presses.

For isolation exercises, they did leg extensions and curls, calf raises and arm curls.

A nice mix of exercises here we can’t add much more, or the workouts will get too long. I’d probably take out the calf raises and add in a Triceps exercise. But anyone with weak calves would disagree with me, I’m sure.

Now for the results. To test strength, they used a one rep squat max. Both groups gained strength, and the researchers considered the strength gains to be similar.

They used an MRI to find the cross-sectional area of the thigh muscles to determine hypertrophy. I like that they are using leg muscle size as a determining factor because, in another study I read, they found that regardless of age, the more muscular a man's legs were, the higher his testosterone was.

And this study gives us a look into what comes first the leg gains or higher testosterone.

Both groups had muscle growth in their legs, with the younger group adding the most.

To determine hormonal changes, they tested for both total and free testosterone. Free testosterone is what our body uses.

In addition to T levels, they checked cortisol, growth hormone, lactate, ACTH, which is a hormone that stimulates production of cortisol, IGF-1 and an IGF-binding protein-3.

Of all these tests, the two that changed the most and positively impacted the test subjects were free testosterone in the 30-year-old men and cortisol in the 60-year-old group.

Total testosterone didn’t change in both groups, but the amount of useable testosterone or free T increased significantly in the 30-year-old group.

https://journals.physiology.org/doi/full/10.1152/jappl.1999.87.3.982