Tag Archive: HGH



How to increase testosterone naturally – [science based]

Click here to watch video “HOW TO INCREASE YOUR TESTOSTERONE LEVELS”

The search for optimal blood testosterone levels becomes a major issue for guys over 40 who are on a quest for a WOW physique. Without optimal blood testosterone levels this quest is simply impossible. Low blood testosterone levels will mean fat gain, muscle loss, low libido, impotency, low sperm count, low energy, depressive states (sometimes severe) and potential heart problems just to name a few of the typical symptoms guys with low testosterone levels have to deal with.

Having optimal testosterone levels will simply provide a much better quality life for any over 40 guy. It is a no brainer. And it will put a muscled body in your reach if you are prepared to do the hard work. With optimal testosterone levels the body now has the ability to grow muscle and lose fat. Still not like when you were 20, but it will at the very least make it possible with hard work, well, sometimes very hard work.

The internet has a magnitude of products claiming to increase male testosterone levels.

But in then end only a small group makes the grade. ONLY the supplements that followed the rules of independent science studies that have proved the product to work against controlled groups form part of this group. All the other product claims are hogwash with empty marketing claims that is NOT supported by science.

So first, let’s look at the one’s that completely failed the science test:

  1. Tribulus Terrestris (science studies show it has zero effect on raising blood testosterone levels but it does have an effect in increasing libido).
  2. Fenugreek extract (science studies shown it resulted in zero increase in blood testosterone or other hormone levels. However as with Tribulus it has shown to increase libido rather effectively).
  3. Aspartic Acid (or aspartate – Although DAA supplementation has been found to sometimesresult in a small increase in testosterone levels in healthy males, this increase seems to only last for about one week before it drops back down to baseline levels. Moreover, research published in the Journal of the International Society of Sports Nutrition found that a dose of 6 grams of DAA per day resulted in a decrease in the levels of free and total testosterone in healthy resistance-trained males.)

 

My ADVANCED SYSTEM II body transformation system is available customised for your body and goals. You can signup here: ADVANCED SYSTEM II

 

The ONLY ones making the grade and is proven by science studies to moderately increase blood testosterone levels in males are:

  1. Magnesium and Zinc (also called ZMA which combines Magnesium and Zinc supplementation – a supplement for men which is usually taken before bedtime).The main proof was provided by a study published in the journal of Biological Trace Element Researchwhich found that 4 weeks of supplementation with 10 mg magnesium per kg of body weight increased both free and total testosterone in sedentary subjects as well as in athletes. Zinc deficiencies, which are relatively common in athletes and those who sweat a lot, can result in a decrease in testosterone levels, so supplementation with zinc can raise testosterone to normal levels. Two studies published in the journal of Neuro Endocrinology Letters (one in exercising subjects and one in elite wrestlers) found that zinc supplementation for 4 weeks prevented the decrease in testosterone levels which declined in the placebo group.
  2. Yeah, good old creatine. This is a shock for many. How is it possible? Let me explain: The rise in the body’s creatine stores that happens with creatine supplementation and the subsequent increase in energy for short-term activities are mainly responsible for the significant performance increases that take place. What most people are unaware of is that creatine also seems to result in a small but, relatively, reliable increase in testosterone levels, which may also be partially responsible for the strength and muscle gains experienced with supplementation. For example, in a study published in the International Journal of Sports Nutrition and Exercise Metabolism, resistance trained football players saw a statistically significant increase of 22% in testosterone levels after 10 weeks of supplementation with creatine. The increases in strength and lean body mass were also significantly higher in the creatine vs the placebo group.
  1. Vitamin D. Although here I must note that testosterone was only raised with Vit D supplementation when subjects actually had a vit D deficiancy. That being said, 90% of us have a vit D deficancy in varying degrees. Supplementation with Vitamin D will, consequently, correct a vitamin D deficiency and, possibly, result in an increase in testosterone levels. This was confirmed in a relatively recent study published in the journal of Hormone and Metabolic Research, where it was found that men taking a little over 3000 international units (IU) of vitamin D for one year saw a statistically significant increase in both free and total testosterone.

 

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Now is this all we can do to increase testosterone levels? No, but this is all you can do on the supplement side. Any other supplement claiming to increase testosterone levels and is not on this list…pass! It is hollow claims unless proven by science.

But there are other non-supplement actions that have also been proven by science to have a rather large positive impact on optimal blood testosterone levels in males. They are:

  1. Regular heavy compound training. I am talking here about intense squats and bench pressing (deadlifts also form part of this bunch). These compounds moves have been proven by science studies to elevate blood testosterone and HGH hormone levels.
  2. Healthy eating patterns – have been proven to have a large impact on blood testosterone levels. Good oils/fats in diet critical for healthy hormonal levels.
  3. Little or no alcohol – alcohol consumption has a direct link to low testosterone levels.
  4. Enough sleep – too little sleep will negatively affect blood testosterone levels.
  5. Levels of stress – regular intense stress situations has been proven to lower blood testosterone levels.
  6. Excessive masturbation has been proven by science to lead to low blood testosterone levels.

So there you have all you can do to get a maximum blood testosterone rating!

Off course there are the “not-so-natural” ways as well to increase blood testosterone levels, which range from DHEA to TRT to plain ANABOLIC STEROIDS…but that is a path one must tread lightly or at best avoid completely!

I cannot stress enough the care you must apply reading marketing claims of supplements. If it is not proven by science, no matter how fancy the words and how many (stolen!) photos and lies are provided as “proof”, well, then it is simply hogwash.

Happy training with optimal test levels!
Gert Louw

 

CLOTHING


Click here to view video “After training – LOW or HIGH GI carbs?”

 

How to spike your insulin naturally to ignite growth and shed fat…this will tell you how.

The whole idea of immediate after training nutrition is three-fold:

  1. To flood your system with muscle-building amino acids.
  2. To create environment for repair, healing and recovery.
  3. To get your insulin levels spiked to ignite growth and speed up fat-loss.

 

Let’s look at each point individually.

 

FLOODING THE SYSTEM WITH MUSCLE BUILDING AMINO ACIDS.

After training your body needs protein (amino acids) to feed the muscles and help with the growth/healing process. The key here is NO FAT. If you take in even the least amount of fat it will slow down the process of replenishing the body to such a degree that the feeding after training becomes near worthless. After training your body requires amino acids that are quickly absorbed. The best way to achieve this is to take a couple scoops of whey protein in water (not milk = fat!). The whey protein got all the required amino acids and will give the body with all the protein it requires to grow/heal. Make sure the brand you are using have no carbs added and that it is only pure whey protein.

 

CREATING AN ENVIRONMENT FOR REPAIR, HEALING and RECOVERY.

It has been proven in various scientific studies that supplementing with L-Glutamine during and immediately after training adds significantly in providing the environment for recovery. Simply put, you will recover faster when you supplement with L-Glutamine.

 

TO GET THE INSULIN LEVELS SPIKED.

Insulin is the MOST powerful anabolic hormone in the body. Nothing comes close to it, not even testosterone or HGH. When insulin levels are spiked in the right way, the result is increased muscle growth and increased fat loss. Now how do one get insulin levels spiked after training? Well, Whey protein will already add to this effect but a compounded effect will happen when you consume the RIGHT type of carbs. Low-GI carbs cannot spike the insulin for any type of significant effect. That is the job of High-GI carbs. But don’t think chocolate here! ZERO fat must be in the carb. Plus it is highly advisable to use a natural, healthy high-GI carb with added fibre like a banana or apple to do the job. Vitargo is also a good choice.

This type of spiking is only effective immediately after training. Do not try it outside this window of training.

 

Summary

So after immediately training you need to consume the following:

  • L-Glutamine – 5g
  • Whey protein powder – about 40g
  • High-GI carb – Banana/apple or Vitargo

 

It is believed that this is an absolute key aspect of obtaining a “wow” physique and can be seriously beneficial in helping gaining muscle and shredding fat.

 

Wish you happy training!

Cheers…

Gert Louw

Gert sitting


Now, we all wish there was this magic pill that would melt the fat away while we sit on the coach drinking our beer…

Reality is, there are a few “dirty” tricks one can apply to melt the fat away. Some of it will work by sitting on the coach and some of them would need a caloric restricted diet and training to work effectively. So either way there is hope for the coach potatoes wishing for a fat melting pill although it is a bit of a “dirty” road!

  • Dirty trick 2, 3, 4 and 6 will work for the coach potatoes.
  • Dirty trick 1 and 5 must have a caloric restricted frequent meal plan in place and a training system.

But ALL dirty tricks will work much more effective when they have a caloric restricted frequent meal plan in and a moderate to intense training system in place.

 

Please note – the fact that I discuss these “dirty” methods, does not mean I approve of any of it. Neither does it mean I am using it or have ever used it in the past!

This article is meant as an informational study into what last alternatives there are legal and otherwise to control weight for those not prepared to put in the effort with a healthy living and lifestyle. Knowledge is power and to suppress it simply because you disagree with what is being said is not a healthy road to enhance your knowledge base and understanding.

 

Now as you all know, I am not sponsored by any supplement company or brand out there and regularly shoot down overrated/worthless supplements so what I am saying here is unbiased and cutting to the bone.

On the subject of supplement companies, just about ALL the supplements claiming magical fat-loss and other fantastical claims are close to worthless. You will spend a lot of money for something that will make a very, very small difference. You should either just focus on your diet/training/core supplements to reach your goals and if you WANT to spend money on fat loss products then choose something that actually works and steer clear from marketing hype.

Those that think the golden path to fat loss is via cardio, well, in a caloric restricted environment the body very easily go into a catabolic state when doing cardio and such will burn more muscles away than fat! Even under the best scenarios cardio will ALWAYS limit muscle growth/size. So for those wanting some size, cardio is not a weapon but an enemy. With that said, if size is not at all on your agenda then cardio can be beneficial. But one thing you must understand is that losing muscle will mean less shape to your body, especially without clothes. If you want to look great you must have muscles – that IS what gives your body shape and nothing else.

The reason why I call these tricks “dirty”, is because with every one of these there are certain potential health drawbacks. So anyone considering them needs to educate themselves and apply the necessary wisdom to monitor their health and do it under a medical doctor’s supervision.

So back to the “dirty” tricks, here is the list:

 

1. Captopril – prescription required

Health risk level: low, Fat Loss ability: meduim

Dan Duchaine first wrote about the fat loss side effects of Capropril ( a cheap blood pressure medication) and brought the notion to the bodybuilding fraternity. The fat loss effects of Captorpril is well documented by medical studies.

The medical studies also show that Captopril had a slight anabolic effect on muscles with no virilization in women

The wonder about Captopril is that it seems to help one to lose fat in areas where one traditionally struggles to lose fat. However Captopril is not a short-term approach. It take months before it starts showing it’s true colors and usage should be longterm for optimal results.

 

How to take it?

If you suffer from hypotension (low blood pressure) you cannot take it.

25mg before bedtime (Mild diuretic and also makes one slightly sleepy.)

After you established that you are fine with the 25mg, dosages can be increased to 50mg before bedtime.

It is prescription medication so you must get it from your doctor.

A good stack with Capropril is Yohimbe at 10mg per day. It will increase the fat loss effects of Captopril.

 

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2. ECA stack – The ECA stack combines ephedrine, caffeine and aspirin in a predetermined ratio.

Health risk level: medium, Fat Loss ability: medium

It causes your body to target specific fat cells to be burned for energy, all the while raising your overall metabolic rate and suppressing appetite. Each ingredient in an ECA stack works with the next. Ephedrine works as a beta agonist and stimulates production of norepinephrine, as well as circulating it through adipose tissue. The caffeine and aspirin function to inhibit the body’s natural response to halt this cAMP production, thus prolonging the effects. If you want to take an ECA stack, review your medical situation with your health care provider before you begin. (It can raise your heart rate and blood pressure)

How to use ECA?

Consume ephedrine, caffeine and aspirin doses up to three times a day, and no more than four, in equal intervals. Slowly taper the dose upward as your tolerance increases. Begin at one dose each day, and add in the next dose every two to four days until you reach the full amount. Take the first dose immediately upon waking. Take each subsequent dose on an empty stomach, at least four hours after the previous one. Avoid taking too close to bedtime as it may interfere with sleep.

Repeat this process for up to eight weeks. Do not exceed this time without taking a break, as your body will gradually build up a tolerance to the ECA stack, and it will stop to work. To maximize the effects of ECA for both fat loss and energy, it is advised to take one to two days off each week to allow your receptors to recover and avoid adrenal fatigue.

Things You’ll Need

  • 25 mg ephedrine
  • 200 mg caffeine
  • 80 mg aspirin

  

3. Glucophage – also know as Metformin ER – prescription required (available on black market)

Health risk level: low, Fat Loss ability: low – medium

This is a very interesting medication. It is prescribed for type II diabetics.

Metformin works by promoting AMPK, which acts like an energy sensor in the body. When activated, AMPK does promote greater fat oxidation, but it also blunts muscle protein synthesis. In addition, some studies show that metformin in high doses many interfere with testosterone synthesis. On the flip side, animals provided with metformin live longer, thought to be due to better glucose control. Also, emerging studies show that metformin provides a significant protective effect against cancer onset, particularly lung and pancreatic cancers.The way it does this is by interfering with the activity of mTOR, which also happens to be a key player in muscle protein synthesis. – Jerry Brainum

Metformin seems to be only truly effective at dosages of about 2000mg per day. Less than that and the fat loss effects dissipate. The problem however is that not many people can stomach dosages above 1000mg a day. Upset stomach, runny tummy and feeling nausea’s.

It also seems to be less effective for fat loss purposes the more healthier the person is. The closer the person is to being diabetic (insulin resistant) the better fat loss effect metformin has.

However all considered it might be beneficial taking metformin simply for it’s amazing anti-cancer properties. This has been proven in a massive study including more than 180 000 people with significant reduced risk for cancer.

 

How to use Metformin

Start with 250mg tablet morning and evening after meals.

If no side effects increase to 500mg tablets morning and evening after meals.

This can be increased eventually to a max of 2 x 500mg tablets morning and evening after meals.

 

4. Clenbuterol – prescription required (available on black market)

Health risk level: medium-high, Fat Loss ability: medium

Clenburerol has been around for a long time and many Hollywood actors have used this as a trick to get body fat levels down.

Clenbuterol Hydrochloride is a powerful bronchodilator that is used to treat breathing disorders like asthma. Beyond treating breathing disorders, Clenbuterol is commonly used as a thermogenic. In fact, you will more than likely find more Clenbuterol use in fat loss plans than anywhere else. It is a very common fat burning tool used by many. It is a long-standing favorite among competitive bodybuilders and other physique athletes during contest preparation.

Clenbuterol should not be taken for long durations – it can harden the heart and also increase heart rate rather dramatically which makes it dangerous for anyone taking part in extreme fitness activities. But for short durations it can be a very effective fat burning tool. It is available as prescription in most countries, except the USA.

How to use Clenbuterol?

The preferred method of Clenbuterol is as follows: will last for 4-6 weeks and can be an excellent way to use it for the person who is only using it the last few weeks leading up to competition. The individual will start with 40mcg per day and increase periodically until he reaches the maximum desired or needed dose and will hold at the maximum dose the final 7-14 days of the plan. The increases in dosing will not be as dramatic as the two-week rotation schedule but stronger than the continuous plan. At this stage, if more Clen is still needed, the person will need to wait 4-6 weeks before beginning a new phase. This makes this type of use best for those who only need a short period of metabolic enhancement.

The maximum Clenbuterol dose will normally be 120mcg per day. Some may find 140mcg per day to be acceptable, especially some men, but no one should for any reason surpass the 140mcg per day mark if they are going to avoid cardiac damage. Regardless of the total dosing or plan of use you use, Clenbuterol use should be kept at no more than 16 weeks of total use. 16 weeks of total use per year should be your guide. For the person competing in more than one show per year at different stages of the year, we can make exceptions. However, this person should try to keep the total use as close to a 16 week total every 12 months as possible for safety reasons.

 

5. Primobolan (Methenolone Acetate) – prescription (available on black market)

Health risk level: low, Fat Loss ability: high (with very low caloric diet)

Although Primobolan (injections) will not in its own result in fat loss, the magic of it lies in the fact that it has an uncanny ability to protect muscle mass under very (!) low daily caloric intakes. So for those wishing to go on an extreme diet, Primobolan can protect the precious muscle mass while you melt the fat away. It is a prescribed drug for hiv+ patients experience severe muscle wasting which usually also occur during long bouts of very low caloric intake due to frequent diarrhea. It protects and even to some degree restore muscle mass under very low daily caloric intakes.

It is considered a banned substance, so be careful athletes!

However it is extremely mild compound with very little side effects.

Do you want my body transformation system for the over 40 guy customised for your body and goals? JUST CLICK HERE

How to use Primobolan?

The acetate version It must be injected once a day in the glutes – not for the faint hearted! (upper outside corner of the bum). But you want to fat to melt away, then you have to suffer the pain!

Recommended dosages:

MALES – standard male Primobolan doses will fall in the 100-150mg per day range, max 12 weeks.

FEMALES – the standard female Primobolan dosing range will be at 25mg per day, max 6 weeks. [However this is one of such compounds better left to men. Virilization risks are low for women but still a risk.]

Not to be used for longer than 3 months in men. It could have a suppressing effect on your natural testosterone levels and men could experience erection problems.

 

6. Somatropin/IGF/IGF1 LR3 – prescription (available on black market)

Health risk level: low, Fat Loss ability: high

Ok now we are straight into the territory of banned substances. But of all, nothing really comes close to the fat burning effect of HGH and related variants – IGF and IGF1 LR3.

Somatropin (pure HGH) is so effective in fat burning that it is the only considered medical approach to attempt to treat Lipodystrophy (fat accumulation at certain areas and around the organs) in HIV+ people.

Even as a banned substance HGH is remarkably safe to use. The biggest drawback is that it can increase growth rate of tumors. It does not increase your risk of tumors but if you have cancer growth it can increase the rate of growth dramatically. Apart from that it is actually very safe at recommended dosages.

By supplementing with Somatropin the benefits in-which may be obtained are truly great. Largely the benefits provided by Somatropin include but are not limited to (in order of max to min benefit):

Main benefits

  1. Increased Fat Burning
  2. A Leaner and Tighter Physique
  3. Increase Recovery Time
  4. Muscle, Joint and Bone Repair
  5. Increased Energy

Other “claimed” benefits (no study have clearly proven any of this)

  1. Healthier Skin (only after long periods of use)
  2. Age Reduction (staving off the effects of age – only after long periods of use)
  3. Decreases Stress slightly
  4. Improved Focus & Clarity of Thought

Based on the benefits that are in almost all cases guaranteed to occur the most obvious question is why wouldn’t you supplement with this amazing hormone? When we begin to look at the aspects revolving around side-effects then the question becomes obvious yet again, as side-effects are in almost all cases non-existent when Somatropin is used responsibly.

Somatropin is not only side-effect friendly it is in almost all cases very well-tolerated in both men and women; a claim not too many hormonal compounds can make and a claim no hormonal compound can make to the extent of Somatropin. Nevertheless, there can be negative adverse side-effects; although rare they will be highly dose dependent, meaning, those who take too much will be more susceptible to such affects. Such side-effects may include:

  • Water Retention
  • Bone Growth
  • Carpal Tunnel Syndrome
  • Tingling of the Hands & Feet
  • Unwanted Intestinal growth

While slight water retention is the most common and tingling is very common in performance enhancing level doses, bone growth and carpal tunnel are only concerns when such doses far exceed personal responsibility.

Somatropin and all its variants are VERY expensive. Black market options are drastically cheaper but can be counterfeited, so be carefull and know your brands. In any case this seems to be the playground of the Hollywood stars!

 

How to use Somatropin

For women a dosing of 1 to 2iu per day is all they need for optimal results. For the average man, 4iu per day will prove to be the perfect dose, providing all the metabolic benefits and muscularity and healing attributes associated with it. Somatropin should be used 1 month on followed by one month off and repeat if necessary. Do not use on a continuous basis since this can increase the risk of unwanted intestinal growth.

 

Other options

DNP – If you ever hear of DNP – skip that page…you play Russian roulette with your life by using it!

Nolvadex – (and other anti-estrogen drugs) are temporary measures to get water levels down but do not have real fat loss abilities.

Insulin doping – this is downright dangerous and should be avoided at all costs. Yes, some bodybuilders reach massive success by performing this successfully but the risks by FAR outweight the potential fatloss and muscle growth benefits…in any case in a sane person’s mind! This is the quickest way in becoming a Diabetic I (insulin dependant for the rest of your life, plus one wrong move calculating the injection protocols and the bodybuilder can be dead within 24 hours)

Thyroid hormones (T3 and other related hormone treatments) – have proven to be mildly effective at best.

 

Conclusion

Well as you see this article hold true to the ‘dirty” side of fat loss. The next step beyond these “dirty” tricks is an operation removing some of your intestines to limit food absorption. So if you want to stay out of hospital, this approach is probably your last call in getting the fat down in a dirty way!

These may seem extreme but can produce real results unlike all the hundreds of fat loss supplements with all their fantastical claims which are close to worthless and will cost you and arm and leg.

Of course there is a simple solution to all – a balanced caloric controlled diet (based on a frequent meal system) combined with a moderate to serious training regime. We are not created sedentary beings. God made us active beings and the moment we become coach potatoes the fat will (!) come rolling in!

 

Wish you all happy training!

Cheers

Gert Louw

gert15


Can I still transform my body when over 40?

 

Click here to watch video “CAN I STILL TRANSFORM MY BODY AFTER 40?”

 

Flabby, fat, low energy and very, very unfit couch potatoes…yeah such is the over 40 years for many of us men. But when we hit 45 we start to crave the lost youth…or is it lost?

Many a guy try to recap his youth with a fast car…even disasterous extra marital affairs.

But when that has come and gone…it just leaves a sad unpleasant taste in the mouth.

Then they realize they are bald, grey, overweight and have a heart problem plus high blood pressure…not even to mention the cholesterol.

The pills add up and they are bigger in volume than your breakfast.

Life’s future seems dim…and what you once had in your youth seems to be completely out of your reach and faaaaar gone…

For many who have reached this point and have a serious heart problem…it might just be too late to recap what once was…but not impossible.

This blog-post is meant for those over 40’s…Wake up! Open you eyes…there is a way…a GREAT way out.

You might even feel better that you did in your youth because now you can apply some wisdom as well.

Yip those testosterone levels will be waaaaay lower than when you where 20…but they are still very far from zero and each milligram of testosterone flowing in your veins has got SERIOUS abilities to help you regain that youth.

You will not turn back the clock but you can start utilising each bit of testosterone to the fullest and let them do what they do…grow muscle, built up your body and in the process you will release even more testosterone. Those that have little will have less and those who have little but start to use it will get more…as simple as that. And on top of that, your body will start releasing higher levels of growth hormone when you reach a high activity level, meaning: feeling younger, better skin, more energy, lust for life and many other positive things…too many to mention.

As with so many things in life those that grab opportunity and DO something will have and those sitting back will have less…much less.

Yes, you CAN look better than you did when you was 20. I do and I am now 48 and every year I am looking even better than the previous one.

You have serious control over both those two miracle hormones: testosterone and growth hormone.

That is two key ingredients why you felt so good and look so good when you where young.

But it will not just come by itself…you will really have to MAKE it happen.

It will not happen by changing a single thing or starting to jog a little.

To get those hormones released and get them to do their job you will have to train hard and vigorously.

It will be painfull..initially. You can easily throw in the towel. Many does. How much do you want it? Think about it…I say…there is NO CHOICE! JUST DO IT! DO NOT TURN BACK!

Be wise how you do it. Slow gradual steps…climb the ladder step by step…leap and you will fall.

gert-louw-sea50-small

 

Full attack: Train right and train hard, eat correct for growth and recuperation, rest enough to allow recuperation and supplement with potent multi vitamins and lots of water.

Become what you never was….become the best you can ever be.

Be noticed…have a presence…and the best part…change inside.

Don’t just make it and outside change. Make you like the whole you, inside and out. That makes this new change soooooo much more worthwhile.

Care about the less privileged, care about your neighbour and start joining projects to help needy people.

You can have a new body, a new lust for life, look and feel the best you’ve ever did and have the cherry on the cake of having that awesome feeling that you helped someone today…that you’ve made a difference…

Those over 40’s have more time at their disposal…there should be no excuses.

The same hold true for those over 50.

It does not stop there…you can still look kick-ass and be over 70. The choice really is yours.

Here a video of a muscle photoshoot I did 2 months before my 52nd birthday

 

Click this link to take you to the program I am following [ADVANCED SYSTEM II – option E]: https://gertlouw.com/contact-me

 

 

 

For those that want to know more, here is an article on testosterone release with training:

Testosterone Training

By Chris Thibaudeau

Okay, before you get the wrong impression, this article is not about training on the “juice”. It is an article on how to maximise the effects of your own serum testosterone and how to increase it naturaly.
A Little Reminder

Testosterone is known as the male hormone, It is secreted by the testes and according to the most recent research it is so in a circadian (regular cycling) manner. Still according to these studies even if each individuals have slightly differant cycles it is the general rule that testosterone levels are at their highest in the morning. So training in the morning do have a slight advantage over working out later in the day.

As you probably already know testosterone is the muscle-building hormone. By synthesising proteins it rebuild the muscle fibers damaged by resistance training.

The amount of testosterone in your body is a limitating factor because you can’t build more muscle if your testosterone levels are not high enough, that’s why athletes who take synthetic testosterone (steroids) experience faster muscle growth, their limitating factor just disapeared.

But without plunging in the hell of performance enhancing drugs there is a way to increase your level of testosterone naturaly.
Effect of Weight Training on Serum Testosterone

Again, research prove, in a consistant manner, that the level of serum testosterone is higher after a bout of demanding resistance training. That increase being affected by the amount of muscle mass stimulated, the training load and the level of intensity (again intensity reffering to a %age of your 1RM).
Effect of the amount of muscle mass stimulated on serum testosterone

Findings all flood in the same direction as to say that the larger the amount of muscle mass is stimulated simultaneously, the more the testosterone level increase. You might have heard a trillion time that multi-joints exercises were better than isolation exercises to develop muscle mass and strength but without really knowing why.

Well this is one of the reasons: multi-joints exercise stimulate more testosterone production compared to single-joints movements. That’s why doing heavy sets of squat will build you all around, because it shut your natural levels of testosterone through the roof!

For that reason the bulk of your program should be constituted of the basic, multi-joints movements, if you want more testosterone that is!

Yet despite that we see countless people doing endless hours of biceps curl, leg extension and the likes. Literaly wasting their time when they could be training productively!
Effect of the Training Load (volume) on Serum Testosterone

Most of the literature goes in the same way on this issue. Resistance exercise must be done at a sufficient volume to fully stimulate testosterone production. Too low a volume will not cause testosterone to be released a level near what higher volume do.

But that doesn’t mean that you should hammer countless sets of countless exercises. Because if studies shown that an higher volume do cause more testosterone to be released those levels quickly decrease after 45 to 60 minutes. So giving that evidence I have to disgress slitghly from my original plan to include:
Effect of the Rest between Sets on Serum Testosterone

Since an higher volume lead to more testosterone but longer training time lead to less there must be a time factor somewhere that will enable us to conciliate the two. Of course it’s the time of rest between your sets.

To cut a long story short, many studies researched that variable, the most significant being by Kraemer et al.

This research consisted of two groups, one performing an hypertrophy workout made of sets of 10 RM with a minute of rest between each sets.

The other one was a strength training consisting of multiple sets of 5 RM with 3 minutes between each sets.

Both group shown significant increase in serum testosterone, the earlier showing a slightly higher increase.

That indicate that hypertrophy workout do increase testosterone level more than strength training. Also shorter rest periods seem to have the same effect.

If 1 minute seem to lead to bigger increase in testosterone level than 3 minutes I wouldn’t recommand going below 1 minute in hope to increase the testosterone level even more, because by doing so you would greatly impair your short-term recovery and would have to decrease your load.
Effect of Intensity on Serum Testosterone

As I just said hypertrophy training seem to bring more serum testosterone increase. But one shouldn’t forget that the group performing sets of 5 RM with 3 minutes of rest also showed a significant increase. In fact for optimum testosterone increase the intensity should be kept between 5 and 10 RM with a rest time proportionate to these levels of intensity.
Effect of Time Under Tension on Serum Testosterone

If the repetition range is a good way to determine the level of intensity it might not be the best way to determine the optimum time under tension. TUT also play a big role in testosterone stimulation since it directly influence the type of training followed, and since hypertrophy showed an higher increase in serum testosterone the time under tension should be aimed toward that type of training (to maximise testosterone production at least, maximum strength is another thing). The optimum time for hypertrophy has been found to be between 40 and 70 seconds. Thus 10 reps at a tempo of 101 might be in the correct rep range but the time under tension (20 seconds) is not high enough for maximum hypertrophy, in this case it would be geared more toward neural adaptation.
Points to remember

1-You should stick with as many multi-joints exercises as you can.
2-You should use a training load high enough to fully stimulate testosterone production.
3-Keep your reps in the 5-10RM range,
4-Keep your rest between sets in the 3-1 minute(s) range according to your intensity level.
5-For maximum testosterone release keep your time under tension between 40 and 70 seconds.
6-Train early in the morning if you can. Not to worry if you can’t since this don’t have a huge effect.
7-Increase your post workout protein intake to take advantage of the testosterone spike.
References

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Bridges. N.A., P.C. Hindmarsh, P.J. Pringle, D.R. Matthews and C.G.D. Brooks. The relationship endogenous testosterone and gonadotrophin secretion. Clin. Endocrin. 38:373-378. 1993

De Lacerda, L., A. Kowarski, A.J. Johanson, R. Athanasiou, and C.J. Migeon. Integrated concentration and circadian variation of plasma testosterone in normal men. J.Clin.Endocrin.Metab. 37:366-371. 1973

Fahey, T.D., R.Rolph, P. Moungmee, J.Nagel and S.Morata. Serum testosterone, body composition and strength of young adults. Med.Sci.Sport Exerc. 8:31-34. 1976

Florini. J.R. Effects of testosterone on qualitative pattern of protein synthesis in skeletal muscle. Biochem. 9:909-912, 1970

Florini. J.R. Hormonal control of muscle cell growth. J.Animal Sci. 61:21-37. 1985

Fleck, S.J., and W.J.Kraemer. Designing Resistance training program. Champaign, IL: Human Kinetics, 1997

Hakkinen, K,. and A.Pakarinen. Acute Hormonal responses to two differant fatiguing heavy-resistance protocols in male athletes. J.Appl.Physiol. 74:882-887, 1993

Kraemer, W.J., L. Marchitelli, S.E. Gordon, E.Harman, J.E. Dziados, R.Mello, P.Frykman, D. McCurry, and S.J. Fleck. Hormonal and growth factor responses to heavy resistance exercise protocols. J.Appl.Physiol. 69:1442-1450. 1990

Landman, A.D., L.M. Sanford, B.E. Howland, C.Dawes, and E.T. Pritchard. Testosterone in Human saliva. Experientia 32:940-941. 1976

Lejeune-Lenain, C., E.Vaucauter, D.Desir, M.Beyloos, and J.R.M. Franckson. Control of circadian and episodic variation of adrenal androgen secretion in man. J.Endocrin.Invest. 10:267-276. 1987

Loebel, C.C., and W.J. Kraemer. A brief review: Testosterone and resistance training in men. J.Strength and Cond.Res. 12(1):57-63. 1998

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The exercise-induced growth hormone response in athletes.

Godfrey RJ, Madgwick Z, Whyte GP.

Source

Brunel University, Uxbridge, Middlesex, UK.

Abstract

Human growth hormone (hGH) is secreted in a pulsatile fashion, generally following a circadian rhythm. A number of physiological stimuli can initiate hGH secretion, the most powerful, non-pharmacological of which are sleep and exercise. hGH has many varied roles throughout life, from growth itself, including the turnover of muscle, bone and collagen, to the regulation of selective aspects of metabolic function including increased fat metabolism and the maintenance of a healthier body composition in later life. The exercise-induced growth hormone response (EIGR) is well recognised and although the exact mechanisms remain elusive, a number of candidates have been implicated. These include neural input, direct stimulation by catecholamines, lactate and or nitric oxide, and changes in acid-base balance. Of these, the best candidates appear to be afferent stimulation, nitric oxide and lactate. Resistance training results in a significant EIGR. Evidence suggests that load and frequency are determining factors in the regulation of hGH secretion. Despite the significant EIGR induced by resistance training, much of the stimulus for protein synthesis has been attributed to insulin-like growth factor-1 with modest contributions from the hGH-GH receptor interaction on the cell membrane. The EIGR to endurance exercise is associated with the intensity, duration, frequency and mode of endurance exercise. A number of studies have suggested an intensity ‘threshold’ exists for EIGR. An exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH. Exercise training above the lactate threshold may amplify the pulsatile release of hGH at rest, increasing 24-hour hGH secretion. The impact of chronic exercise training on the EIGR remains equivocal. Recent evidence suggests that endurance training results in decreased resting hGH and a blunted EIGR, which may be linked to an increased tissue sensitivity to hGH. While the potential ergogenic effects of exogenous GH administration are attractive to some athletes, the abuse of GH has been associated with a number of pathologies. Identification of a training programme that will optimise the EIGR may present a viable alternative. Ageing is often associated with a progressive decrease in the volume and, especially, the intensity of exercise. A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of ageing could be reduced if exercise focused on promoting the EIGR. This review examines the current knowledge and proposed mechanisms for the EIGR, the physiological consequences of endurance, strength and power training on the EIGR and its potential effects in elderly populations, including the aged athlete.

PMID:
12797841
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