Does Heavy Lifting help Increase Testosterone?

Does lifting Heavy Weights help Boost Testosterone?

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Lift Heavy Weights to Boost Testosterone

When it comes to boosting your testosterone levels or packing on muscle mass you need to focus your resources from every angle.

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This means you need the best supplements, an optimal diet and a training program that’ll push you to your limits. You need to think clearly about rep ranges, exercise selection and overall approach.

In this article we’ll tell you why heavy weightlifting is the best way to boost your testosterone levels. Read on to find out more…

Testosterone Basics

Testosterone (T) is a naturally occurring steroid hormone that plays an important role in male health and performance.

Produced n the Leydig cells of the testes, T is an androgen, which means it, is responsible for regulating a number of masculine traits and characteristics.

It is regulated by a part of the brain called the hypothalamus. Together with the testes it forms a loop called the hypothalamic-pituitary-gonodal (HPG) axis. The specialized bundle of small nuclei in the hypothalamus sends a hormone called gonadotropin-releasing hormone (GnRH) to its next-door neighbor – the pituitary gland.

Once the pituitary gland receives this hormone, it releases its own hormones called Luteinizing hormone (LH) and follicle-stimulating hormone (FSH) into the main circulation of the bloodstream. These hormones then bind to receptors in the Leydig cells and testosterone is released.

Testosterone and Muscle Building

Normal T levels for a man should fall between 300 and 1000 ng.dL, with mean average concentrations sitting at about 724 ng.dL in healthy, fit men [1].

When optimized, testosterone regulates everything from bone mass to libido. Our male hormones have two categories of effects:

Anabolic – characteristics relating to development of male traits such as increased strength, voice deepening and hair growth
Androgenic – actions include increased protein metabolism and inhibition of protein breakdown
One of the major contributions that testosterone provides you with is the regulation of muscle mass.

As we age though out testosterone levels can naturally start to drop. As soon as this happens, you’ll lose strength and muscle mass, your protein metabolism will be lower, and a decrease in physical performance will occur.

It is therefore paramount that you do all you can to fight against it using diet, supplementation and exercise.


Here’s How Lifting Heavy Boosts Testosterone

The mere inclusion of weight training positively effects testosterone. A study by Fry et al [2] found that even when men only lifted 70% of their body weight for 5 sets of squats, testosterone levels rose higher than men who didn’t train.

But there’s a very strong relationship between how heavy the weight you lift is is too.

For example, a study by Häkkinen et al [3] found that 6 months of heavy resistance training in combination with explosive exercise increased concentrations of both total and free testosterone as well as growth hormone significantly. The volunteers also improved strength, maximal muscle activation and 1RM too.

Interestingly it only took one workout for testosterone levels to begin to increase.

Similarly, a 21-week study conducted by Ahtiainen et al [4] found that strength was well correlated with both testosterone and muscle size. This led the research team to confirm that T is an important regulator of muscle mass.

The Big Lifts – More Muscle and Higher Testosterone

So which lifts give you most bang for your buck? So far all of the research points to compound exercises.

These are characterized by multi-joint; multi-muscle lifts such as squats, deadlifts, presses and pulls. The more muscles are activated during the exercise, the better. They let you lift far heavier than single-joint exercises purely because you can activate more muscle.

A study published in the Scandinavian Journal of Medicine and Science in Sports [5] found that more muscles involved in training led to both improvements in strength and increases in anabolic hormone levels.

World-renowned expert William J Kraemer [6] also found that compound exercises were more effective than isolation exercises for boosting testosterone too. In his study, a group of 20 elite weightlifters were given wither a heavy weightlifting program consisting of compound exercises or the less effective a lower intensity workout.

Not only does the magnitude of hormone release relate closely to the amount of muscle involved; bigger lifts also promote better protein synthesis. This in turn leads to bigger muscles. Compound exercises help to stress more muscles and this leads to better overload – a key indicator of muscle growth.

So ditch the bicep curls and start to lift some heavy stuff! Replacing your fly’s with bench presses, leg press with squats and triceps kickbacks with dips will make all the difference.

Putting it Into Practice – Our Top Tips

Tip #1: Lift big

By now you know that you need to lift heavy to elevate your testosterone levels. But how heavy?

The research we’ve discussed above used loads of around 85% of your 1RM or more. So dig in deep and start to load the bar up.

Tip #2: Compound all the way

There’s no need to work on isolation exercises to optimize your anabolic hormones. Focus on lifts that maximize muscle groups. Rows, deadlifts, overhead presses, squats, pull-ups and bench presses are the way forward.

Tip #3: Full Body Approach

When you’re training big and using complex lifts you need to ditch the split training approach and think full body. Organizing your sessions into either ‘upper body – lower body’ or ‘push – pull ‘ gives you an opportunity to work all of your major muscles in one go.

And as we know, more muscle equals higher testosterone.




Summary – Train Hard and Heavy to Boost Testosterone

If there’s one thing that research tells us, it’s that loading up the bar and lifting heavy optimizes testosterone levels.

Ditch the side bends and bicep curls and start to put in more challenge squat, pull and press movements to really boost strength, hormones and muscle mass.



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References

Bhasin, S et al. Reference ranges for testosterone in men generated using liquid chromatography tandem mass spectrometry in a community-based sample of healthy nonobese young men in the Framingham Heart Study and applied to three geographically distinct cohorts. J Clin Endocrinol Metab. 2011; 96(8): 2430–9
Fry, AC et al. Acute testosterone and cortisol responses to high power resistance exercise. Fiziol Cheloveka. 2010; 36(4): 102-6
Häkkinen, K et al. Basal concentrations and acute responses of serum hormones and strength development during heavy resistance training in middle-aged and elderly men and women. J Gerontol A Biol Sci Med Sci. 2000; 55(2): B95-105
Ahtiainen, JP et al. Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength-trained and untrained men. Eur J Appl Physiol. 2003; 89(6): 555-63
Hansen, S et al. The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels. Scand J Med Sci Sports. 2001; 11(6): 347-54
Kraemer, WJ et al. Acute hormonal responses in elite junior weightlifters. Int J Sports Med. 1992; 13(2): 103-9

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Testosterone and Fat Loss…

Fat Loss and Testosterone
All Natural Testosterone Booster!

Can increased Testosterone help with Fat Loss?

​​​​Learn how using MVP Testo to boost your Testosterone naturally could also help you lose body fat!

Can Testosterone Help With Fat Loss?

  • There are loads of reasons why you might want to raise your testosterone levels.

You might want to pack on slabs of muscle, boost your maximal strength or improve your athletic (and bedroom) performance. Alternatively, you might be aiming to improve your health or just feel better about yourself.

But did you know that optimal testosterone levels are also important for keeping fat at bay and maintaining a healthy and aesthetic body composition?

In this article we give you the lowdown as to why.

 Testosterone – The King of Hormones

Within your blood right now you have testosterone flowing. It is a naturally occurring steroid hormone that is responsible for performing a number of important jobs.

  • Anabolic:promotes and regulates protein synthesis. This helps to maintain muscle mass.
  • Androgenic: promotes masculine features such as voice deepening, body and face hair and helps you maintain a socially dominant temperament.
  • Health: maintains a number of metabolic health markers including the regulation of bone and fat tissue.

In order for these to be performed optimally, you need to have just the right amount of testosterone. Too low and both your health and also performance will suffer.

 What’s a normal testosterone level?

Anything between 300 – 1000 ng.dL would be classed as normal during a clinical test.

If your serum T falls below the lower benchmark then you have hypogonadism – clinically low testosterone. This is usually diagnosed with a morning T test.

And research suggests that one of the first symptoms of low T is the accumulation of fat – particularly around your belly.

 Calories and Fat Loss

The key to losing fat is to find a healthy negative energy balance. This means eating less than you burn off each day.

By achieving a calorie deficit you allow your body to tap into the fats stored in your adipose cells and use it to make up the lack of incoming calories.

But if you’re in a surplus you won’t be able to break into these cells, and if anything you’ll continue to top them up with surplus energy.

 

How to work out your calorie deficit

To achieve a negative energy balance you firstly need to find out how many calories you’d need to maintain your body weight.

There are a lot of factors that can influence how much energy you need, but by inputting your vital statistics and daily activity levels you’ll get a valid figure.

Once you’ve done this you calculate a deficit of 20%. This usually equates to around 500 kcal for most people.

That sounds difficult to work out, right?

It can be, yes.

So to make it as simple as possible for you we’ve added our own calorie calculator below. That way you know you’ll maximize your changes of getting your daily energy intake needs just right.

 Click here to calculate your ideal calorie intake

 So How Does Testosterone Help With Fat Loss?

So even though you need to find a negative energy balance to lose fat, there are ways that you can speed up fat loss once you’re there.

 And that’s where testosterone comes in.

Here’s why your hormones are important when you’re trying to cut fat.

 #1. Testosterone builds muscle

Muscles require calories to maintain mass. So if you’ve got more mass you divert more incoming energy towards them, as opposed to your fat cells.

 This is a process called nutrient partitioning.

 Testosterone is an important regulator of muscle mass and when combined with strength training helps to increase protein synthesis. This is why testosterone is considered a natural anabolic steroid hormone.

 A study published by Griggs et al [1] found that boosting T levels in a group of nine male volunteers over a 12-week period, increased muscle mass and protein synthesis by 27%.

#2. Low testosterone causes fat gain

Low T levels are associated with an increase in total fat levels and visceral adiposity – what we know as ‘belly fat’.

Just like higher T levels help to partition incoming calories into muscle cells, low T levels cause energy to deviate towards fat cells instead.

 A study published in JCEM [2] found that when a group of men had their testosterone levels blocked, their fat mass went up by a massive 36%

So by elevating your testosterone you can decrease existing fat levels as well as prevent fat from accumulating.

 “Testosterone booster supplementation reduces total body adipose tissue” [2]

 #3. Testosterone inhibits fat cell growth

Optimal T levels help to keep your fat cells small. Why? Because it helps to reduce how much your fat cells soak up insulin.

In one study, researchers exposed fat cells to testosterone and found that it reduced the uptake of glucose – even in the presence of insulin [3]

Why is that good?

Because testosterone stops fat cells converting incoming energy into fat and the androgens from T attach themselves onto the receptors responsible for shuttling the energy into fat cells too.

 #4. Testosterone boosts energy

Although this one doesn’t directly help you burn fat, more energy allows you push harder in the gym. And that means more calories burned.

Working hard in the gym is a surefire sign that you’re getting stronger and packing on lean tissue.

If you’re constantly tired, lethargic or lack vigor then your gym sessions just won’t be productive enough to make a difference.

 Key Points:

  • The key to fat loss is achieving an energy deficit.
  • Testosterone helps you build muscle which boosts your metabolism
  • Elevating testosterone levels inhibits the creation of adipose cells
  • Optimal T levels help build endurance and energy. These help you workout harder in the gym

 MVP Testo

As a premium testosterone-boosting supplement, MVP Testo has the ability to push the muscle building boundaries in a safe and natural way.

Shred body fat, boost energy and ramp up your athleticism with nutrients such as vitamin D3, magnesium and zinc.

Build muscle – increase strength and size. Look and feel better

  • Improve body composition – train harder and progress better than ever before
  • More energy – whether it’s in the gym or bedroom, you’ll have tons more vigor and endurance

 

MVP Testo is considered to be a revolutionary, exhaustively researched muscle-building supplement with one very focused aim…to smash down the barriers to growth by opening your testosterone floodgates.

 References

  • Griggs, RC et al. Effect of testosterone on muscle mass and muscle protein synthesis. J Appl Physiol (1985). 1989; 66(1): 498-503
  • Woodhouse, LJ et al. Dose-Dependent Effects of Testosterone on Regional Adipose Tissue Distribution in Healthy Young Men. J Clin Endocrinol Metab (2004) 89 (2): 718-726

Corbould, A. Chronic testosterone treatment induces selective insulin resistance in subcutaneous adipocytes of women. J Endocrinol. 2007; 192(3): 585-94

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