{"id":880,"date":"2016-07-11T11:34:18","date_gmt":"2016-07-11T11:34:18","guid":{"rendered":"https:\/\/www.testofuel.com\/tf\/?p=880"},"modified":"2016-07-11T11:34:18","modified_gmt":"2016-07-11T11:34:18","slug":"weight-training-to-boost-testosterone","status":"publish","type":"post","link":"https:\/\/www.testofuel.com\/tf\/weight-training-to-boost-testosterone\/","title":{"rendered":"Weight Training to Boost Testosterone: Top 5 Tips"},"content":{"rendered":"<p>Testosterone in a powerful hormone &#8211; it presents us with male characteristics, improves health, boosts lean muscle, shreds fat and makes us stronger. <strong>This article introduces you to our 5 top weight training tips to boost testosterone<\/strong>.<\/p>\n<p>Weight training robustly stimulates muscle growth and strength, and can also increase your testosterone levels. In fact,\u00a0<strong>it has long been thought that lifting weights is one of the best natural T-boosters out there.\u00a0<\/strong><span style=\"text-decoration: underline;\"><strong>The problem is though that if you don&#8217;t train correctly you won&#8217;t maximize the effects.<\/strong><\/span><\/p>\n<p>So what are the best ways to use weight training to boost testosterone? We have the answers, right here:<\/p>\n<hr \/>\n<h2>1.\u00a0Free Weights for Testosterone Boosting<\/h2>\n<p>Free weight exercises are preferred over machines by strength coaches\u00a0as\u00a0they involve greater muscle mass, and higher levels of inter-muscular coordination because of the greater stabilization that is required.<\/p>\n<p>A study done in the Journal of Strength and Conditioning Research [1] found that squats provided a greater T boosting response in comparison to leg presses, suggesting that <em><strong>free weight exercises seem to induce greater hormonal responses to resistance exercise than machine weight exercises using similar lower-body multi-joint movements and primary movers.<\/strong><\/em><\/p>\n<p>It makes sense to aim to complete the bulk of your training program on big, compound exercises if your goal is to increase your T\u00a0levels.-Aim for the big lifts:<\/p>\n<ul>\n<li>Presses<\/li>\n<li>Pulls<\/li>\n<li>Deadlifts<\/li>\n<li>Carries<\/li>\n<li>Squats<\/li>\n<\/ul>\n<p><em><strong>Studies have also found that\u00a0large muscle-mass\/multi-joint exercises should be performed prior to small muscle-mass\/single-joint exercises in order to maximize muscle growth and anabolic hormone release [2]<\/strong><\/em><\/p>\n<hr \/>\n<h2><img decoding=\"async\" class=\"wp-image-884 size-full aligncenter\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Weight-Training-to-Increase-Testosterone.jpg\" alt=\"Weight-Training-to-Increase-Testosterone\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Weight-Training-to-Increase-Testosterone.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Weight-Training-to-Increase-Testosterone-150x84.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Weight-Training-to-Increase-Testosterone-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Weight-Training-to-Increase-Testosterone-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/h2>\n<hr \/>\n<div class=\"group infobox infobox-blue mtop20 mbottom20\">\n<p><span style=\"text-decoration: underline;\"><em><strong>Key Point:<\/strong><\/em><\/span> Include large muscle, compound exercises in your free weight program to ramp up your T levels and boost muscle mass.<\/p>\n<\/div>\n<hr \/>\n<h2>2.\u00a0Low Reps to Boost Testosterone<\/h2>\n<p>There&#8217;s a considerable amount of evidence to suggest that if you&#8217;re goal is to increase T then go lower on the reps- but not too low.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>#Study 1:<\/strong><\/span> Kraemer\u00a0et al [3].<\/p>\n<p>This research used<strong> &#8216;heavy\u00a0resistance\u00a0exercise\u00a0protocols&#8217; (HREPS)\u00a0<\/strong>to see how it\u00a0affected anabolic hormonal response- 16 volunteers were assigned into one of two groups-<\/p>\n<ul>\n<li><strong>Group 1:\u00a0<\/strong>5RM with 3 minutes rest<\/li>\n<li><strong>Group 2: <\/strong>10RM with 1 minute rest<strong> \u00a0<\/strong><\/li>\n<\/ul>\n<p><em><strong>Group 1 reported higher serum T levels. Interestingly, group 2 reported higher growth hormone values.\u00a0<\/strong><\/em><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>#Study 2:<\/strong><\/span>\u00a0Craig et al [4]<\/p>\n<p>This study\u00a0observed the response to 12 weeks of weight\u00a0training in males of different ages. <span style=\"text-decoration: underline;\"><strong>Using a slightly higher rep count<\/strong><strong> of 8-10 reps<\/strong><\/span>, T levels significantly increased\u00a0indicating <em><strong>that strength training can induce a\u00a0T\u00a0release. Not only that- there were\u00a0also increases in growth hormone too!<\/strong><\/em><\/p>\n<p>This is where the research gets interesting- when you look at the effects of slightly lighter loads (more of a traditional bodybuilder approach).<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>#Study 3:<\/strong><\/span> Crewther et al [5]<\/p>\n<p>This study is a fascinating one- a bunch of weight-training males were split into one of three groups:<\/p>\n<ul>\n<li><strong>Group 1- 8 x 6 using 45% 1RM and a 3 minute rest period<\/strong><\/li>\n<li><strong>Group 2- 10 x 10 using 75% 1RM and and 2 minute rest period<\/strong><\/li>\n<li><strong>Group 3- 6 x 4 using 88% 1RM and a 4 minute rest period<\/strong><\/li>\n<\/ul>\n<p>The study reported that the group with the largest increase in T levels\u00a0was <strong>Group 2- the hypertrophy group<\/strong>&#8211;\u00a0<em>this was attributed to the increase in overall volume.<strong>\u00a0<\/strong><\/em><\/p>\n<p>The idea is to lift heavy enough that your body is put under stress. Make sure you get out of your comfort zone- once you&#8217;ve mastered technique in a lift then load it up. Heavy.<\/p>\n<hr \/>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-890 size-full\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Free-Weights-Increase-Testosterone.jpg\" alt=\"Free-Weights-Increase-Testosterone\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Free-Weights-Increase-Testosterone.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Free-Weights-Increase-Testosterone-150x84.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Free-Weights-Increase-Testosterone-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Free-Weights-Increase-Testosterone-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<hr \/>\n<div class=\"group infobox infobox-blue mtop20 mbottom20\">\n<p><em><strong><span style=\"text-decoration: underline;\">Key Point:<\/span> <\/strong><\/em>Train heavy with low reps- aim for no more than 10 reps per set<\/p>\n<\/div>\n<hr \/>\n<h2>\u00a03.\u00a0Shorter Rest Times Between Sets for More Muscle Growth and Higher T<\/h2>\n<p>When you&#8217;re using heavy weights its easy to reward yourself with long, drawn out rest periods in between sets &#8211; you deserve it right? But this could be hampering your progress.<\/p>\n<p>A study by Kraemer et al [6] found that when load was controlled, higher volume and <em><strong>lower rest periods of 1 minute as opposed to 3 minutes significantly elevated T\u00a0levels\u00a0as well as other anabolic hormones<\/strong><\/em>.<\/p>\n<p>Likewise, a study by Villanueva et al [7] used 6 healthy young men to\u00a0determine if the use of relatively short rest interval lengths between sets in a strength-type protocol could augment the acute testosterone response.<\/p>\n<p>The study found that rest times of 60-90 seconds lead to more significant increases in acute anabolic hormone release, concluding that<em><strong>\u00a0shorter rest intervals\u00a0within high-intensity strength training may lead to concomitant enhancements in muscle strength and size.<\/strong><\/em><\/p>\n<hr \/>\n<div class=\"group infobox infobox-blue mtop20 mbottom20\">\n<p><em><strong><span style=\"text-decoration: underline;\">Key point:<\/span> <\/strong><\/em>Rest 60 seconds between\u00a0sets but up to 5 minutes between exercises if you need to.<\/p>\n<\/div>\n<hr \/>\n<h2>4.\u00a0Shorter Workouts for Longer T-Boosting Benefits<\/h2>\n<p>With all the will in the world you want to push yourself in the gym- and sometimes this means hitting long sessions.<\/p>\n<p><strong>But evidence suggests that if you want to keep your T levels elevated you to need to keep your sessions short and productive<\/strong>&#8211; and now that you&#8217;ll be keeping your rest times low [6,7], it should be that little bit easier.<\/p>\n<p>When you start a training session your T levels start to increase- <strong>they peak at around 30 minutes\u00a0<\/strong>and then start to trail off. At that point your\u00a0<strong>cortisol\u00a0<\/strong>levels increase- this is the hormone that has an opposite effect\u00a0on your T levels. Whilst its not a waste of time to train with lower T levels it most certainly isn&#8217;t as productive.<\/p>\n<p>Whilst we don&#8217;t think its necessary to have a session &#8216;alarm clock&#8217; where you have to be out of the door within 45 minutes, we do feel that sessions need to be productive- and the more time you hang around the gym the longer your sessions will be.<\/p>\n<p><em><strong>By limiting your rest time and lifting heavy you&#8217;ll increase productivity and naturally finish your sessions quicker anyway<\/strong><\/em><\/p>\n<hr \/>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-892 size-full\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Increase-Testosterone-through-Weight-Training.jpg\" alt=\"weight training to boost testosterone\" width=\"800\" height=\"451\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Increase-Testosterone-through-Weight-Training.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Increase-Testosterone-through-Weight-Training-150x85.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Increase-Testosterone-through-Weight-Training-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Increase-Testosterone-through-Weight-Training-768x433.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<hr \/>\n<div class=\"group infobox infobox-blue mtop20 mbottom20\">\n<p><em><strong><span style=\"text-decoration: underline;\">Key Point:<\/span> <\/strong><\/em>Keep your gym sessions limited- not so much by time but by productivity.<\/p>\n<\/div>\n<hr \/>\n<h2>\u00a05.\u00a0HIIT Yourself<\/h2>\n<p><em><strong><a href=\"https:\/\/www.testofuel.com\/tf\/does-hiit-training-increase-testosterone\/\">High Intensity Interval Training<\/a>,\u00a0<\/strong><\/em>or HIIT is a method of training that involves repeated bouts of high intensity work followed by periods of recovery- its typically done on cardio equipment, but cant be incorporated into body weight or resistance training too.<\/p>\n<p>For example, Paton et al [8] reported a 97% increase in testosterone in a group of road cyclists undergoing 8, 30 minute sessions including single-leg jumps and high-intensity cycling. This was in comparison to a 62% increase in the lower intensity group.<\/p>\n<p>Likewise, a study by Hackney [9] studied the hormone changes in 15 athletes who were assigned to either a HIIT group or a steady state training group- whilst both groups increased T levels, <strong>the HIIT group increase was much higher.\u00a0<\/strong><\/p>\n<hr \/>\n<div class=\"group infobox infobox-blue mtop20 mbottom20\">\n<p><span style=\"text-decoration: underline;\"><em><strong>Key Point:<\/strong><\/em><\/span> Aim for 2 HIIT sessions per week- on different days to your weight lifting sessions.<\/p>\n<\/div>\n<hr \/>\n<h2>Summary &#8211; Weight Training to Boost Testosterone<\/h2>\n<p>Weight training is the number one way for you to boost\u00a0your testosterone levels naturally- it stimulates a big anabolic response, and sparks\u00a0muscle growth. The problem is that there are just many variables to training properly that you might not necessarily boosting\u00a0testosterone to its full potential-\u00a0it is important to ensure that you incorporate these tips into your training routine to maximize results.<\/p>\n<hr \/>\n<h2>References<\/h2>\n<ol>\n<li>Shaner, AA et al.\u00a0<em>The acute hormonal response to free weight and machine weight resistance exercise.\u00a0<\/em>J Strength Cond Res. 2014 28(4): 1032-40<\/li>\n<li><span class=\"element-citation\">Kraemer WJ, Ratamess NA. <em>Hormonal responses and adaptations to resistance exercise and training<\/em>.\u00a0<span class=\"ref-journal\">Sports Med. <\/span>2005;<span class=\"ref-vol\">35<\/span>:339\u2013361<\/span><\/li>\n<li>Kraemer, WJ et al.\u00a0<em>Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females.\u00a0<\/em>Int J Sports Med. 1991; 12(2): 228-35<\/li>\n<li>Craig, BW et al.\u00a0<em><em>Effects\u00a0<\/em>of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects.\u00a0<\/em>Mech Ageing Dev. 1989; 49(2): 159-69<\/li>\n<li>Crewther, B et al.\u00a0<em>The salivary testosterone and cortisol response to three loading schemes.\u00a0<\/em>J Strength Cond Res. 2008; 22(1): 250-5<\/li>\n<li>Kraemer, W. J., Marchitelli, L., Gordon, S. E., Harman, E., Dziados, J. E., Mello, R., &#8230; &amp; Fleck, S. J. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. <i>Journal of Applied Physiology, 69<\/i>(4), 1442-1450.<\/li>\n<li>Villanueva, MG et al.\u00a0<em>Influence of Rest Interval Length on Acute Testosterone and Cortisol Responses to Volume-Load Equated Total Body Hypertrophic and Strength Protocols.\u00a0<\/em>J Strength Cond Res. 2012; 26(10): 2755-2764<\/li>\n<li>Paton CD et al.\u00a0<em>Effects of low- vs. high-cadence interval training on cycling performance.\u00a0<\/em>J Strength Cond Res. 2009; 23(6): 1758-63<\/li>\n<li>Hackney, AC et al.\u00a0<em>Testosterone responses to intensive interval\u00a0versus steady-state endurance exercise.\u00a0<\/em>J Endocrin Invest. 2012; 35(11): 947-50<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Testosterone in a powerful hormone &#8211; it presents us with male characteristics, improves health, boosts lean muscle, shreds fat and makes us stronger. This article introduces you to our 5 top weight training tips to boost testosterone. Weight training robustly stimulates muscle growth and strength, and can also increase your testosterone levels. In fact,\u00a0it has [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[54],"tags":[106,102,105,107,103,104],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.2.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weight Training to Boost Testosterone: Top 5 Tips - TestoFuel Blog<\/title>\n<meta name=\"description\" content=\"Weight training is the number one way for you to boost your testosterone levels naturally- it stimulates a big anabolic response, and sparks muscle growth. 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