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Test Boosting Full Body Hypertrophy Workout

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Newton’s third law states that for ever action there is an equal and opposite reaction. A fact that is embodied better than anything else in the realm of muscle hypertrophy. 

For every rep, set, and overloading step athletes take, there will always be a consequence.

Weightlifters grab hold of the barbell and sweat with anticipation. Because they know that as soon as that load is set in motion, their body will never be the same again. They are literally about to change who they are, one powerful lift at a time.

Muscles intelligently adapt to the trauma inflicted upon them. Through millions of years of evolution, they have become masters of self-repair. Our hormonal system has become so advanced, that growth-like hormones trigger regenerative responses whenever we face trauma.

As modern day men we know this, and manipulate the science to our advantage. We repeatedly expose our muscles to damage through overload and watch them grow. Meanwhile, embracing the primal fire igniting inside us, as testosterone surges through our system.

Week after week we bend the bar, putting away endless hours of work inside the iron house. Pushing and pulling each muscle – forcing it to become bigger, better, and stronger.

At times it is painful and there are moments when we feel like failing, but something drives us to never give in. Because we know that if we are persistent in our efforts, a godlike physique is ours for the taking.


Muscle Hypertrophy

Handsome, athletic and muscular bodybuilder posing over black background

The phenomenon of muscle mass development is known as muscle hypertrophy. An act by which skeletal muscle, the most adaptable tissue in the body, grows in size.

By challenging muscles with increased load, cellular adaptations begin to take place. Progressive overload is the name we give to this fundamental method, which forces the body to keep adjusting and changing to new stimuli.

Consequently, there is an increase in the mass and cross-sectional area of a muscle, known as hypertrophy. Something that is directly proportional to potentially increased force production [1].

Simply put, the size and amount of contractile proteins found inside each muscle fiber increases. Therefore, the respective muscle becomes larger due to a collective rise in individual fiber size [2].

The Science of Hypertrophy

During intense exercise such as resistance training muscle fibers experience trauma.

Because of this disruption to muscle cell organelles, satellite cells, which are situated on the outside of muscle fibers, are activated. Otherwise, they are dormant while we too are at rest.

Once activated, the cells multiply, with their daughter cells rushing towards sites of trauma. When they arrive, these daughter cells attach themselves to the muscle fiber. Their objective is to donate their nuclei, helping to regenerate the targeted tissue.

It is important to note that this process does not create new muscle fibers. However, there is an increase in both the size and number of actin and myosin (contractile proteins), within the individual strands.

As the myofibrils (contractile protein stands) become thicker and greater in number, the muscle becomes larger. So by initiating shock time and time again to cause satellite cell activation, we can intelligently construct a powerful physique.

Key point: Hypertrophy is an increase in the mass and cross-sectional area of muscle.


The Role of Testosterone in Muscle Size

Chemical formula for testosterone on a blue background

Testosterone is an androgen male sex hormone. It’s primarily physiological role is to support the development of masculine characteristics and male organs.

Therefore, significantly higher levels of testosterone are found in men than in women.

Because testosterone has an anabolic muscle building effect on the body, it plays a pivotal role in hypertrophy. A phenomenon that explains why males and females typically show a significant difference in their amounts of lean mass and physical build.

Studies have shown that testosterone can increase protein synthesis by encouraging the release of growth hormone from the pituitary [4]. Not only that – but testosterone can also raise the numbers of neurotransmitter present a the fiber site, which in turn helps to kick-start tissue growth.

Consequently, all of this means that high levels of the male hormone are vital for anyone looking to achieve tremendous size. Fortunately, though, there are ways to increase natural production through; lifestyle choices, daily habits, resistance training, and optimized testosterone boosters.

Key point: Testosterone is the male sex hormone responsible for instilling masculine traits. Its primary physiological role is to support the development of these characteristics.


Testosterone and Resistance Training: Bending the bar for hormonal balance

testosterone can play a vital role in muscle size as shown here by highly developed bodybuilderOne safe and effective way to skyrocket testosterone production is through resistance training mechanisms.

According to a study published in the journal Sports Medicine:

Testosterone is an important modulator of muscle mass in both men and women and acute increases in testosterone can be induced by resistance exercise [5].

So what we can now see is that weight training and testosterone production go hand in hand. One perfectly supports the other, in a cycle intrinsically designed by nature to turn soft bodies into hard and powerful physical vehicles.

When we lift hard we are not only instigating muscle growth through tears, but we are also optimizing hormones production.

Therefore we should aim to consistently progress in our training to maintain the full power of this process. As our bodies adapt, so should we, by employing methods of progressive overload and pushing ourselves to new limits.

Key point: Resistance training supports healthy testosterone production.


The Test Boosting Full-Body Hypertrophy Workout

Black man in the gym barbell back squatting for hypertrophy

That’s exactly why we have put together this full-body hypertrophy workout. Our goal is to drive your body in a direction that will naturally boost your levels of testosterone.

According to top researchers, this method will set you up for the best possible T boosting results:

Protocols high in volume, moderate to high in intensity, using short rest intervals and stressing a large muscle mass, tend to produce the greatest acute hormonal elevations (e.g. testosterone, GH and the catabolic hormone cortisol)… [6].

Because of these findings, rather than hitting one isolated area, multiple muscle groups will be targeted. This is how we will achieve a time-efficient and highly effective full body hit.

By utilizing bigger compound movements you are going to cause greater amounts of metabolic stress. Likewise, encouraging a greater release of T from the pituitary.

The American College of Sports Medicine highlight that the ideal workload for hypertrophy training varies between individual experience levels [7].

These are their current guidelines:

  • Novice: 70-85% 1RM for 8-12 repetitions / 1-3 sets
  • Intermediate: 70-85% 1RM for 8-12 repetitions / 1-3 sets
  • Advanced: 70-100% 1RM for 1-12 repetitions / 1-3 sets

For the sake of this workout, we will assume that you are an intermediate athlete. You are comfortable with your ability to handle a barbell, with many training hours logged inside your hard and lean tissue. However, if we are wrong, feel free to adjust the intensity.

ExerciseRepsSetsIntensityRestNotes
1a. Back Squat8381%-Superset 1
1b. Deadlift10375%60-90 secondsSuperset 1
2. Push Press12271%60 seconds-
3. Seated Cable Row12271%60 seconds-
4a. Weighted Dips10375%-Superset 2
4b. Bicep Curl10375%60-90 secondsSuperset 2
5. Glute Bridge12271%60 seconds-
6. Hanging Leg Raise12271%60 seconds-

Frequency and Recovery

Training frequency recommendations for hypertrophy results lie between 2-4 workouts per week. Consequently, more advanced athletes may be able to handle considerably more volume than lesser experienced lifters.

Due to the taxing nature of a full body hypertrophy workout ensure adequate recovery is maintained. Therefore, you should consider at the very minimum dedicating one day a week to resting.

Post-exercise recovery is a vital component of the overall exercise training paradigm, and essential for high-level performance and continued improvement. If the rate of recovery is appropriate, higher training volumes and intensities are possible without the detrimental effects of overtraining [8].

Recovery is the time when muscles are able to rejuvenate, regenerate, and grow. Respect your body and provide it will the best possible chance to rebuild into a stronger machine. After all, to perform at your maximum potential your physical self must always be primed and ready.

Overtraining is a serious downfall among muscle developers and will result in rock bottom testosterone levels. If the warning signs of overtraining kick in, stop immediately and rest. Extensively overworking the body will not lead to worthwhile improvements.

Key point: The above workout should be performed anywhere between 2-4 times per week for optimal results. However, more experienced lifters may be able to handle and respond well to a higher volume.


Maintaining Healthy Testosterone: Raising the bar and keeping it there

Strong and fit man doing press-ups with a woman on his back showing high testosterone levels

As a result of your efforts to include resistance training in your lifestyle, your testosterone levels should naturally rise. It is all about consistency in the iron game, and the same stands for maintaining hormonal balance.

Consequently, there is more to maximizing testosterone production than weight training alone. Many other factors come into play such as:

  • Sleep
  • Stress
  • Nutrition
  • Body composition/body fat
  • Sexual activity

Normal levels for a healthy male should be situated between 300-1,000 ng.dL. The wide range is allowed to take into account the many variations in age, lifestyles, and backgrounds of each man.

Once levels begin to fall towards and below 300 ng.dL, low-testosterone issues begin to arise. Clinically this hormonal state is referred to as hypogonadism.

Low testosterone symptoms can include many things. In relation to muscular hypertrophy, a loss of muscle mass and strength is one of them. Plus, in terms of overall health, anxiety and depression are linked to hypogonadism, alongside low sex drive and weight gain.

Key point: Lifestyle, diet, and other factors, all contribute to natural levels of testosterone. Between 300-1.00 ng.dL are the normal amounts for a healthy male.


What to Do If You Think You Have Low T

A middle-aged man leans against the wall with his head his hands

If you believe your testosterone levels might be out of sync, don’t panic!

Because there are so many factors that could possibly be at play, there are many ways you can reclaim your masculinity. Meaning is indeed possible to bring back peak hormonal performance.

Testosterone Boosting Supplements

Firstly, consider the use of an all-natural testosterone boosting supplement such as TestoFuel. It contains only premium-grade nutrients that have been scientifically proven to help cure low testosterone.

Sometimes it’s difficult or inconvenient to go hunting for specific yet essential vitamins and minerals in food alone. However, by taking a handy supplement each day you can ensure you’re finding them all in the right doses.

Unlike unsafe steroids that aggressively attack the body, TestoFuel’s simply guides it back to optimized hormonal balance. They have nothing to hide and openly share their entire ingredient list on their website, which is totally free from proprietary blends.

Strip Any Excess Body fat

Secondly, studies have shown that excess body fat can leave testosterone plummeting [9]. Therefore it’s a good idea to become a regular at the gym and eat healthily.

You do not have to train like an athlete, yet you certainly get out exactly what you put in. By undertaking the above hypertrophy routine at least 2-3 times a week you will definitely torch stubborn fat.

However, to achieve optimal results, couple your workout efforts with a bulletproof diet. Aim to consume a range of protein-rich foods daily, alongside complex carbs, fruits, and vegetables.

Becoming a Master in the Bedroom

Finally, become a master in the bedroom, getting your evening routine firmly on point. This is because researchers say that the majority of daily testosterone release actually happens when we sleep.

In a study conducted on 10 healthy male individuals with a mean age of 24, scientists made a shocking discovery. They found that when they restricted their sleeping times from 8 hours 55 minutes to 4 hours 48 minutes, daily T levels dropped by 10-15% [10].

To ensure you get the best nights rest, sleep in a cool, calm, and dark room. Try to stay away from bright screens at least 60 minutes before you plan to sleep, and keep the phone on silent.

Your new found levels of alpha male androgens will prove it all worthwhile.

Final point: There are ways you can optimize your testosterone production through lifestyle choices. However, a convenient all-natural Testosterone Booster can keep your masculine hormones performing at their highest.


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References

  1. Russell, B., Motlagh, D. and Ashley, W. (2000). Form follows function: how muscle shape is regulated by work. Journal of Applied Physiology, 88(3), pp.1127-1132
  2. Kwon, Y. M.S. and Kravitz, L. P.h.D. (2018). How Do Muscles Grow?. [online] Unm.edu. 
  3. Hernandez, R., B.S. and Kravitz, L. P.h.D. (2018). Skeletal muscle hypertrophy. [online] Unm.edu.
  4. Griggs, R., Kingston, W., Jozefowicz, R., Herr, B., Forbes, G. and Halliday, D. (1989). Effect of testosterone on muscle mass and muscle protein synthesis. Journal of Applied Physiology, 66(1), pp.498-503
  5. Vingren, J., Kramer, W., Ratamess, N., Anderson, J., Volek, J. and Maresh, C. (2010). Testosterone Physiology in Resistance Exercise and Training: The Up-Stream Regulatory Elements. Sports Medicine, 40(112)
  6. Vingren, J., Kramer, W., Ratamess, N., Anderson, J., Volek, J. and Maresh, C. (2010). Testosterone Physiology in Resistance Exercise and Training: The Up-Stream Regulatory Elements. Sports Medicine, 40(112)
  7. Ratamess, Nicholas and Alvar, Brent & Evetoch, TK & Housh, TJ & Kibler, WB & Kraemer, William. (2009). Progression models in resistance training for healthy adults [ACSM position stand]. Medicine Science in Sports Exercise. 41. 687-708.
  8. Dalleck, L, C. P.h.D, (2018). The Science of Post Exercise Recovery: Research from the ACE Scientific Advisory Panel. 1
  9. Zumoff, B et al. Plasma free and non-sex-hormone-binding-globulin-bound testosterone are decreased in obese men in proportion to their degree of obesity. J Clin Endocrinol Metab. 1990; 7(1): 929-31
  10. Leproult, R. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 305(21), p.2173

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