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Basics - Getting training off to a hormonal head start

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Basics - Getting training off to a hormonal head start

Post by Canuck Singh on Mon Mar 08, 2010 1:44 am

A recent article published in the British Medical Journal suggest testosterone levels can decrease by up to 50% between the ages of 25 to 75 years of age. Apparently testosterone levels start to diminish in the 30's and by the age of 50, males can exhibit all the symptoms of a "male menopause", such as depression, loss of libido and muscle mass, fatigue and poor concentration. More and more men are turning to the quick fix of testosterone therapy, such as injections and patches. However, these are particularly bad choices and are only a band-aid solutions.

Firstly, before you reside to medication to boost testosterone artificially, take a look at your exercise program and assess whether it is productive for enhancing testosterone output. Take this quick quiz. Answer these questions yes or no and find out if you are doing everything you can to enhance your testosterone levels naturally.

1. Do you perform excessive cardio work, i.e. more than 5 sessions a week?

2. Are you in the gym for longer than 45 minutes?

3. Is your training very intense, using maximal lifts with long rest between sets?

4. Do you perform heavy squats, deadlifts and rows in your workout?

5. Do you consume a protein and carb shake before and after your workout?

6. Do you feel ready to train hard, every time you set foot in the gym?

7. Do you blow off the occasional workout because you know your tired and the intensity just won't be there?

8. Do you get quality sleep every night?

Correct answers for boosting your own testosterone output:

1. If the answer is yes, cut it down. Excessive aerobic work will crush anabolic hormones levels. Why do you want to do so much cardio anyway? Learn to become more efficient.

2. If the answer is yes, if you're in the gym any longer than 45 minutes, testosterone levels decline sharply, if you want to boost testosterone levels get out of there in less than 45minutes.

3. If the answer is no, then change your program. Take 2-5 mins between sets. Your in the gym to build strength and muscle.

4. If you said no to this question then it explains a lot. So many guys that complain about not being able to put on mass, won't "dig in" to the big mass making exercises. You must embrace these exercises, learn them, live them, love them. Intense training with heavy weight in these exercises boosts testosterone output.

5. No? Why not? Research demonstrates time and time again, your nutrition around your training governs your anabolic hormone profile. A protein and carb shake taken before and after training maximizes muscle building hormones and prolongs their circulation.

6. Don't go to the gym for the sake of going to the gym. If you are fatigued for whatever reason before you train, decide then and there if you are going in there to "go through the motions" or make your time worth while. It's better to reduce you scheduled workout volume and go for it, rather than go through an hour of half-assed training.
"Be inspired, appreciate your life, and love others as you find divinity within them, Blessings."
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