Testosterone levels reach a maximum level of about 30 minutes after exercise and return to baseline one hour after the end of training. Studies show that there are 3 basic factors that maximize post-workout growth in testosterone, training large muscle groups, using heavy weights, and using short breaks. The training plan below contains all three factors.

Increase in testosterone levels after training

The level of testosterone reaches its peak after about 30 minutes from the end of exercise and returns to normal after about an hour. Does this temporary jump of testosterone contribute to a significant muscle growth? Good question. Let’s look at this from a different perspective. If someone would present you with 2 training plans, one of which would increase the testosterone level by 15%, and the other one by 100%, you would probably choose the latter, even if this hormone jump is short-lived. People who exercise strength have a higher resting level of testosterone than people who do not train with weights. However, scientists do not agree on the difference that this temporary leap makes. If the higher level of testosterone is more beneficial, why not only train in a way that increases its level?

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Training to increase testosterone levels

For years, the relationship between resistance training and changes in testosterone levels has been studied. Three key factors have been found that maximize the release of this hormone during resistance training

  1. Train large muscle parts – perform multi-joint exercises instead of isolated ones
  2. Use heavy loads – perform 6 sets of 6-8 repetitions
  3. Take short breaks – rest 1 minute between sets

To get the maximum testosterone burst you need to strongly stimulate the body. That’s why you hear from trainers to train hard and hard. Of course, there is also time for lower intensity workouts, but if you want to increase testosterone levels, you have to practice very hard.

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Here you can read: Testosterone – action, booster. Testosterone as doping

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Tips for training

  1. Choose 3 multi-joint exercises – each combination of pushing and pulling movements on the upper body parts and on the lower parts will be effective. However, the choice of 4 exercises may be too long. 20-30 minutes of intense training is enough to raise testosterone levels
  2. Rest 1 minute between sets – rest 5 minutes between each exercise, but only 1 minute between sets. At the end of the 6th series you will be very tired, so you need 5 minutes to get your nervous system back to normal
  3. The first series with the load, with which you will perform 8-9 repetitions – choose the weight with which you would do a maximum of 9 repetitions. Do at least 6 repetitions in a series. If you do 8-9 repetitions in 5 series, either the weight is too small or you rest for more than 1 minute. If you only make 5 reps, reduce the weight and complete the remaining series.
  4. Rest 48 hours between workouts – on low days you can do low-intensity training
  5. Use different exercises in each workout during the week – this is crucial for regeneration. If you use the same 3 exercises for each workout, you will burn out after 2 weeks

Training plan

Use the rules above to create a training plan that consists of your favorite exercises (because there are many options). With this in mind, the following is a sample schedule that will allow you to build new muscle mass.

Training 1

Warm-up 3 rounds – skipping rope for 30 seconds, followed by 30 seconds of romping, rest 30 seconds between rounds.

exercises

  1. Pulling on the rod with a steep handle
  2. Squeezing the holders of the cage lifts
  3. Sentences back (for 2 legs without a break)

Series 6

Repetitions around 6-8 per series

Weight The first series starts with a load that can be raised 8-9 times. It is best to keep the weight as large as possible in subsequent series.

Rest 1 minute between sets, 5 minutes between exercises

Training 2 (after 48 hours)

Warm-up the same as in training No. 1

exercises

  1. Rowing with a dumbbell
  2. Dip on gym wheels
  3. Romanian deadlift

Series 6

Repetitions around 6-8 per series

Weight The first series starts with a load that can be raised 8-9 times. It is best to keep the weight as large as possible in subsequent series.

Rest 1 minute between sets, 5 minutes between exercises

Training 3 (after 48 hours)

Warm-up the same as in training No. 1

exercises

  1. Pulling on gymnastic wheels
  2. Squeezing dumbbells over your head while standing
  3. Squats

Series 6

Repetitions around 6-8 per series

Weight The first series starts with a load that can be raised 8-9 times. It is best to keep the weight as large as possible in subsequent series.

Rest 1 minute between sets, 5 minutes between exercises

The duration of the program, regeneration, additional exercises

You can use the above plan until you are already watching progress or you lose motivation. If you are wondering what you can add to this plan, it is difficult to answer this question directly, because it depends mainly on regeneration. If, for example, you want to develop your calves, you can introduce such exercises to the plan. You can also add some series of lifting the dumbbell sideways with a smaller weight at the end of the training if your goal is to improve the shoulder muscles. In addition to these two parties, the above plan will take care of all the others.

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You can also read: Best testosterone boosters 2018 NEW Ranking 2018

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