The Hormonal Benefits of Leg and Glute Exercises<\/strong><\/h2>\nYour legs and glutes are the strongest and largest muscle groups in your entire body. When you fully contract the leg and glute muscles, there is a huge ‘surge’ of testosterone into the bloodstream. This helps with whole body muscle growth, repair and development.<\/p>\n
For example, if you’re doing a full body routine, perform leg exercises first. This will increase the amount of free flowing testosterone within the body and giving\u00a0the rest of your body more available Testosterone to boost performance.<\/p>\n
![\"leg](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/GluteTestosterone.jpg\")
<\/p>\n
Isolation exercises like leg\u00a0curls and extensions don’t\u00a0cut it if you want the most T. Replace them\u00a0with some real impact exercises such squats, lunges, swings, glute bridges and deadlifts.<\/p>\n
These compound exercises are a lot better when it comes to\u00a0flooding your body with muscle building hormones, as they recruit a higher number of muscle fibers. Interestingly research has shown that:<\/p>\n
\n- Exercises like\u00a0jump squats\u00a0double your testosterone levels <\/strong>when compared to using the bench press [1]<\/li>\n
- When you heavy squat, you release 10 times more human growth hormone<\/strong> – this is a powerful muscle builder and fat burning hormone.<\/li>\n<\/ol>\n
The Best Leg and Glute Workout<\/strong><\/h2>\nThe workout below is one of the best out there for building up your lower body strength and testosterone levels – don’t forget to concentrate on good ‘form’ before lifting heavy.<\/p>\n
You can find the\u00a0exercise descriptions below to use as coaching points for the whole work out. It works great for\u00a0for leg days or a split routine with another muscle group e.g. back, shoulder, arms etc. The choice is yours, enjoy the burn, go heavy and when lifting the weights be very explosive!<\/p>\n
\n\n\n\nExercise<\/strong><\/p>\n<\/td>\nWeight<\/strong><\/td>\nSets<\/strong><\/td>\nReps<\/strong><\/td>\n\nRest<\/strong><\/p>\n<\/td>\n<\/tr>\n\n\nBarbell Squats<\/strong><\/p>\n<\/td>\n75> 1RM<\/td>\n 2-4<\/td>\n 4-6<\/td>\n \n60 seconds<\/p>\n<\/td>\n<\/tr>\n
\n\nDumbbell Deadlifts<\/strong><\/p>\n<\/td>\n75> 1RM<\/td>\n 2-4<\/td>\n 4-6<\/td>\n \n60 seconds<\/p>\n<\/td>\n<\/tr>\n
\n\nSquat Jumps<\/strong><\/p>\n<\/td>\nBodyweight<\/td>\n 3-5<\/td>\n 30 seconds<\/td>\n \n15 seconds<\/p>\n<\/td>\n<\/tr>\n
\nKettlebell Swings<\/strong><\/td>\n\n50-60 1RM<\/p>\n<\/td>\n
\n3-5<\/p>\n<\/td>\n
\nGo to Exhaustion<\/p>\n<\/td>\n
\n60 seconds<\/p>\n<\/td>\n<\/tr>\n
\n\nPlyometric Lunges<\/strong><\/p>\n<\/td>\nBodyweight<\/td>\n 3-5<\/td>\n 30 seconds<\/td>\n \n15 seconds<\/p>\n<\/td>\n<\/tr>\n
\n\nBulgarian Split Squats<\/strong><\/p>\n<\/td>\n\nBodyweight<\/p>\n<\/td>\n
\n2-4<\/p>\n<\/td>\n
\n20 seconds on each leg<\/p>\n<\/td>\n
30 seconds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\nBarbell Squats<\/strong><\/h2>\n\n- Place your hands on the barbell, a little wider than shoulder width apart<\/li>\n
- Step under the barbell and place it behind your head, high up on your shoulders<\/li>\n
- Keep shoulders pulled back and elbows pointing down<\/li>\n
- Contract your abdominal and back muscles<\/li>\n
- Start to slowly descend to where your thighs are parallel to the floor<\/li>\n
- Your knees will move slightly forward yet remain in line over your feet<\/li>\n
- Slowly return to the starting position<\/li>\n
- Do not lock out your knees when you straighten<\/li>\n
- Keep a constant tension on your thighs throughout the entire sets<\/li>\n
- Inhale as you descend into the parallel squat<\/li>\n
- Exhale on the return up.<\/li>\n<\/ul>\n
\nDumbbell Deadlifts<\/strong><\/h2>\n\n- Feet shoulder width apart, toes pointing out, hold dumbbells at side of body.<\/li>\n
- Go down to squat position with deep hips<\/li>\n
- Keep shoulder blades pinched, core tight and chest up<\/li>\n
- Keep heels under hips, push through heels on upwards motion & thrust through the hips<\/li>\n
- Keep shoulder blades pinched at all times.<\/li>\n<\/ul>\n
\nSquat Jumps<\/strong><\/h2>\n\n- Stand with your feet shoulder width apart<\/li>\n
- Place hands at temples with elbows out to the side with your weight in the heels<\/li>\n
- Push out your bottom as you lower your hips to 90 degrees from the floor<\/li>\n
- Keep your knees above the ankles<\/li>\n
- Power up through your quads and jump landing on your heels<\/li>\n
- Keep your back straight and your core tight<\/li>\n
- Exhale on the jump up, inhaling on the landing.<\/li>\n<\/ul>\n
\nKettlebell Swings<\/strong><\/h2>\n\n- Kick hips backwards to back of body to stretch hamstrings and engage glutes<\/li>\n
- Grab KB out in front of feet with both hands<\/li>\n
- The KB swing is a bending movement and not a squat<\/li>\n
- Keep your chest up, hips just above knees & core tight<\/li>\n
- Swing the KB with straight arms between your legs<\/li>\n
- Your hip momentum should move the KB and not your arms.<\/li>\n<\/ul>\n
\nPlyometric Lunges<\/strong><\/h2>\n\n- Start with hands on hips, chest up, shoulder back and \u00a0hip rotated under to producea 90 degree angle at the knees<\/li>\n
- Front foot is planted flat on floor, back foot is never flat and is in contact with balls of feet<\/li>\n
- When switching legs, keep your shoulders\/pelvis stable and movement comes through the hips<\/li>\n
- Your knees should never go over your toe line.<\/li>\n<\/ul>\n
\nBulgarian Split Squats<\/strong><\/h2>\n\n- Place one leg onto box with the opposite leg in contact with the floor<\/li>\n
- Balance bodyweight over the opposite leg<\/li>\n
- Squat downwards on your weight bearing leg until your upper quad is\u00a0 parallel to ground<\/li>\n
- Keep your core tight and engaged throughout whole motion of squat<\/li>\n
- Drive body weight up through heels and repeat with opposite leg after 1 repetition.<\/li>\n<\/ul>\n
\nLeg and Glutes Exercises Conclusion<\/h2>\n
Not training your legs and\u00a0glutes will have\u00a0a negative effect\u00a0on your progress by limiting your overall amount of testosterone. Training them hard will is the key to faster results, bigger size and greater strength.<\/p>\n
Using the\u00a0above work out you will boost your testosterone levels, by recruiting a large number\u00a0muscle fibers. This increases your muscle building potential throughout your whole body.\u00a0Remember to be explosive in your training, and maintain solid form.<\/p>\n
Boost\u00a0your Testosterone Levels Even Further<\/h2>\n
Heavy compound movements aren’t the only thing you can do to boost your T-levels, diet is important too – and TestoFuel is a good place to start.<\/p>\n
As an anabolic support complex, TestoFuel is packed full of all the top-performing natural nutrients that support testosterone production and optimizes your hormonal levels.<\/p>\n
If you want to take your training one\u00a0step further, this is exactly what you need.<\/p>\n
\nReferences<\/strong><\/em><\/p>\n[1]\u00a0Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M (1997) Testosterone and cortisol in relationship to dietary nutrients and resistance exercise<\/span>. J Appl Physiol (1985)<\/span> 82<\/span>: 49\u201354<\/p>\n","protected":false},"excerpt":{"rendered":"Nothing completes a physique better than thick and sculpted muscular legs. The teardrop quads, grainy defined hamstrings and a firm set of glutes. \u00a0They’re the biggest muscles in your body, and by extension, your biggest source of testosterone. And this article will teach you how to take full advantage of them. The Hormonal Benefits of […]<\/p>\n","protected":false},"author":3,"featured_media":516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[55],"tags":[],"acf":[],"yoast_head":"\n
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<\/p>\nThe Best Leg and Glute Workout<\/strong><\/h2>\nThe workout below is one of the best out there for building up your lower body strength and testosterone levels – don’t forget to concentrate on good ‘form’ before lifting heavy.<\/p>\n
You can find the\u00a0exercise descriptions below to use as coaching points for the whole work out. It works great for\u00a0for leg days or a split routine with another muscle group e.g. back, shoulder, arms etc. The choice is yours, enjoy the burn, go heavy and when lifting the weights be very explosive!<\/p>\n
\n\n\n\nExercise<\/strong><\/p>\n<\/td>\nWeight<\/strong><\/td>\nSets<\/strong><\/td>\nReps<\/strong><\/td>\n\nRest<\/strong><\/p>\n<\/td>\n<\/tr>\n\n\nBarbell Squats<\/strong><\/p>\n<\/td>\n75> 1RM<\/td>\n 2-4<\/td>\n 4-6<\/td>\n \n60 seconds<\/p>\n<\/td>\n<\/tr>\n
\n\nDumbbell Deadlifts<\/strong><\/p>\n<\/td>\n75> 1RM<\/td>\n 2-4<\/td>\n 4-6<\/td>\n \n60 seconds<\/p>\n<\/td>\n<\/tr>\n
\n\nSquat Jumps<\/strong><\/p>\n<\/td>\nBodyweight<\/td>\n 3-5<\/td>\n 30 seconds<\/td>\n \n15 seconds<\/p>\n<\/td>\n<\/tr>\n
\nKettlebell Swings<\/strong><\/td>\n\n50-60 1RM<\/p>\n<\/td>\n
\n3-5<\/p>\n<\/td>\n
\nGo to Exhaustion<\/p>\n<\/td>\n
\n60 seconds<\/p>\n<\/td>\n<\/tr>\n
\n\nPlyometric Lunges<\/strong><\/p>\n<\/td>\nBodyweight<\/td>\n 3-5<\/td>\n 30 seconds<\/td>\n \n15 seconds<\/p>\n<\/td>\n<\/tr>\n
\n\nBulgarian Split Squats<\/strong><\/p>\n<\/td>\n\nBodyweight<\/p>\n<\/td>\n
\n2-4<\/p>\n<\/td>\n
\n20 seconds on each leg<\/p>\n<\/td>\n
30 seconds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\nBarbell Squats<\/strong><\/h2>\n\n- Place your hands on the barbell, a little wider than shoulder width apart<\/li>\n
- Step under the barbell and place it behind your head, high up on your shoulders<\/li>\n
- Keep shoulders pulled back and elbows pointing down<\/li>\n
- Contract your abdominal and back muscles<\/li>\n
- Start to slowly descend to where your thighs are parallel to the floor<\/li>\n
- Your knees will move slightly forward yet remain in line over your feet<\/li>\n
- Slowly return to the starting position<\/li>\n
- Do not lock out your knees when you straighten<\/li>\n
- Keep a constant tension on your thighs throughout the entire sets<\/li>\n
- Inhale as you descend into the parallel squat<\/li>\n
- Exhale on the return up.<\/li>\n<\/ul>\n
\nDumbbell Deadlifts<\/strong><\/h2>\n\n- Feet shoulder width apart, toes pointing out, hold dumbbells at side of body.<\/li>\n
- Go down to squat position with deep hips<\/li>\n
- Keep shoulder blades pinched, core tight and chest up<\/li>\n
- Keep heels under hips, push through heels on upwards motion & thrust through the hips<\/li>\n
- Keep shoulder blades pinched at all times.<\/li>\n<\/ul>\n
\nSquat Jumps<\/strong><\/h2>\n\n- Stand with your feet shoulder width apart<\/li>\n
- Place hands at temples with elbows out to the side with your weight in the heels<\/li>\n
- Push out your bottom as you lower your hips to 90 degrees from the floor<\/li>\n
- Keep your knees above the ankles<\/li>\n
- Power up through your quads and jump landing on your heels<\/li>\n
- Keep your back straight and your core tight<\/li>\n
- Exhale on the jump up, inhaling on the landing.<\/li>\n<\/ul>\n
\nKettlebell Swings<\/strong><\/h2>\n\n- Kick hips backwards to back of body to stretch hamstrings and engage glutes<\/li>\n
- Grab KB out in front of feet with both hands<\/li>\n
- The KB swing is a bending movement and not a squat<\/li>\n
- Keep your chest up, hips just above knees & core tight<\/li>\n
- Swing the KB with straight arms between your legs<\/li>\n
- Your hip momentum should move the KB and not your arms.<\/li>\n<\/ul>\n
\nPlyometric Lunges<\/strong><\/h2>\n\n- Start with hands on hips, chest up, shoulder back and \u00a0hip rotated under to producea 90 degree angle at the knees<\/li>\n
- Front foot is planted flat on floor, back foot is never flat and is in contact with balls of feet<\/li>\n
- When switching legs, keep your shoulders\/pelvis stable and movement comes through the hips<\/li>\n
- Your knees should never go over your toe line.<\/li>\n<\/ul>\n
\nBulgarian Split Squats<\/strong><\/h2>\n\n- Place one leg onto box with the opposite leg in contact with the floor<\/li>\n
- Balance bodyweight over the opposite leg<\/li>\n
- Squat downwards on your weight bearing leg until your upper quad is\u00a0 parallel to ground<\/li>\n
- Keep your core tight and engaged throughout whole motion of squat<\/li>\n
- Drive body weight up through heels and repeat with opposite leg after 1 repetition.<\/li>\n<\/ul>\n
\nLeg and Glutes Exercises Conclusion<\/h2>\n
Not training your legs and\u00a0glutes will have\u00a0a negative effect\u00a0on your progress by limiting your overall amount of testosterone. Training them hard will is the key to faster results, bigger size and greater strength.<\/p>\n
Using the\u00a0above work out you will boost your testosterone levels, by recruiting a large number\u00a0muscle fibers. This increases your muscle building potential throughout your whole body.\u00a0Remember to be explosive in your training, and maintain solid form.<\/p>\n
Boost\u00a0your Testosterone Levels Even Further<\/h2>\n
Heavy compound movements aren’t the only thing you can do to boost your T-levels, diet is important too – and TestoFuel is a good place to start.<\/p>\n
As an anabolic support complex, TestoFuel is packed full of all the top-performing natural nutrients that support testosterone production and optimizes your hormonal levels.<\/p>\n
If you want to take your training one\u00a0step further, this is exactly what you need.<\/p>\n
\nReferences<\/strong><\/em><\/p>\n[1]\u00a0Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M (1997) Testosterone and cortisol in relationship to dietary nutrients and resistance exercise<\/span>. J Appl Physiol (1985)<\/span> 82<\/span>: 49\u201354<\/p>\n","protected":false},"excerpt":{"rendered":"Nothing completes a physique better than thick and sculpted muscular legs. The teardrop quads, grainy defined hamstrings and a firm set of glutes. \u00a0They’re the biggest muscles in your body, and by extension, your biggest source of testosterone. And this article will teach you how to take full advantage of them. The Hormonal Benefits of […]<\/p>\n","protected":false},"author":3,"featured_media":516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[55],"tags":[],"acf":[],"yoast_head":"\n
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Exercise<\/strong><\/p>\n<\/td>\n Rest<\/strong><\/p>\n<\/td>\n<\/tr>\n Barbell Squats<\/strong><\/p>\n<\/td>\n 60 seconds<\/p>\n<\/td>\n<\/tr>\n Dumbbell Deadlifts<\/strong><\/p>\n<\/td>\n 60 seconds<\/p>\n<\/td>\n<\/tr>\n Squat Jumps<\/strong><\/p>\n<\/td>\n 15 seconds<\/p>\n<\/td>\n<\/tr>\n 50-60 1RM<\/p>\n<\/td>\n 3-5<\/p>\n<\/td>\n Go to Exhaustion<\/p>\n<\/td>\n 60 seconds<\/p>\n<\/td>\n<\/tr>\n Plyometric Lunges<\/strong><\/p>\n<\/td>\n 15 seconds<\/p>\n<\/td>\n<\/tr>\n Bulgarian Split Squats<\/strong><\/p>\n<\/td>\n Bodyweight<\/p>\n<\/td>\n 2-4<\/p>\n<\/td>\n 20 seconds on each leg<\/p>\n<\/td>\n Not training your legs and\u00a0glutes will have\u00a0a negative effect\u00a0on your progress by limiting your overall amount of testosterone. Training them hard will is the key to faster results, bigger size and greater strength.<\/p>\n Using the\u00a0above work out you will boost your testosterone levels, by recruiting a large number\u00a0muscle fibers. This increases your muscle building potential throughout your whole body.\u00a0Remember to be explosive in your training, and maintain solid form.<\/p>\n Heavy compound movements aren’t the only thing you can do to boost your T-levels, diet is important too – and TestoFuel is a good place to start.<\/p>\n As an anabolic support complex, TestoFuel is packed full of all the top-performing natural nutrients that support testosterone production and optimizes your hormonal levels.<\/p>\n If you want to take your training one\u00a0step further, this is exactly what you need.<\/p>\n References<\/strong><\/em><\/p>\n [1]\u00a0Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M (1997) Testosterone and cortisol in relationship to dietary nutrients and resistance exercise<\/span>. J Appl Physiol (1985)<\/span> 82<\/span>: 49\u201354<\/p>\n","protected":false},"excerpt":{"rendered":" Nothing completes a physique better than thick and sculpted muscular legs. The teardrop quads, grainy defined hamstrings and a firm set of glutes. \u00a0They’re the biggest muscles in your body, and by extension, your biggest source of testosterone. And this article will teach you how to take full advantage of them. The Hormonal Benefits of […]<\/p>\n","protected":false},"author":3,"featured_media":516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[55],"tags":[],"acf":[],"yoast_head":"\nWeight<\/strong><\/td>\n Sets<\/strong><\/td>\n Reps<\/strong><\/td>\n \n \n \n 75> 1RM<\/td>\n 2-4<\/td>\n 4-6<\/td>\n \n \n \n 75> 1RM<\/td>\n 2-4<\/td>\n 4-6<\/td>\n \n \n \n Bodyweight<\/td>\n 3-5<\/td>\n 30 seconds<\/td>\n \n \n Kettlebell Swings<\/strong><\/td>\n \n \n \n \n \n \n Bodyweight<\/td>\n 3-5<\/td>\n 30 seconds<\/td>\n \n \n \n \n \n \n 30 seconds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\nBarbell Squats<\/strong><\/h2>\n
\n
\nDumbbell Deadlifts<\/strong><\/h2>\n
\n
\nSquat Jumps<\/strong><\/h2>\n
\n
\nKettlebell Swings<\/strong><\/h2>\n
\n
\nPlyometric Lunges<\/strong><\/h2>\n
\n
\nBulgarian Split Squats<\/strong><\/h2>\n
\n
\nLeg and Glutes Exercises Conclusion<\/h2>\n
Boost\u00a0your Testosterone Levels Even Further<\/h2>\n
\n