Does one release more testosterone from total body workouts (compound exercises) as opposed to upper/lower splits using a comparable rep scheme?
I’m thinking that total body might release more. Don’t quite really know off hand.
If one was to do Overhead presses, deadlifts & squats for 3 reps x 10 sets. It would seem like it would release a hell of a lot of Test, compared to just chest & back compound movements. At least when I do total body, I have to keep an Arnold bucket near by. Someone should chime in with a definite answer soon.
Iron Life
Big compound lifts are generally thought to result in the largest release of growth hormones. Hence the popular phrase “If you want big arms…Squat!” I’ve also read recently that heavy loads, specifically those that compress the spine, cause hormonal release and subsequent strength increases as a protection factor.
In my personal experience, I have consistently noticed acne breakouts after very heavy phases. And of course there is just common sense… If it’s harder to do, it’s likely to be more effective.
[quote]Kruiser wrote:
Big compound lifts are generally thought to result in the largest release of growth hormones. [/quote]
For Test, ya that is the case. For GH, it is actually intense long duration (ie drop set) sets that induce the highest release.
[quote]T234 wrote:
Kruiser wrote:
Big compound lifts are generally thought to result in the largest release of growth hormones.
For Test, ya that is the case. For GH, it is actually intense long duration (ie drop set) sets that induce the highest release.
[/quote]
you learn something everyday…
[quote]That One Guy wrote:
T234 wrote:
Kruiser wrote:
Big compound lifts are generally thought to result in the largest release of growth hormones.
For Test, ya that is the case. For GH, it is actually intense long duration (ie drop set) sets that induce the highest release.
you learn something everyday…
[/quote]
I’m going with the 7, 5, 3, 3, 5, 7, pyramid up/down for the next two weeks in ALL of my lifts.
Should be interesting - should be brutal.
I’m pretty familiar with growth hormone release in conjunction with lactic acid build-up via Poliquin’s books.
The reason why I was curious about test release was that I’ve recently switched to total body workouts five weeks ago and I’ve been putting on solid mass (eye brow raising) and have had a crazy mad libido. I know set/rep schemes play an important role, but it seems to make sense that I would have an increase in test due to the total body training.
I was curious to know what the experts thought…
Just finished up an article on this:
According to the research, in order to maximize T-output, we need to:
a) use compound movements (e.g., squats, deadlifts, bench presses, chin-ups)
b) lift heavy (at least 85% of our 1-rep max)
c) get in sufficient volume through more sets, more reps, or a combination of the two
d) keep our rest intervals relatively short (although longer rests are recommended between our heaviest sets)
The secret is to find a balance among all these factors. Do enough single-joint stuff to keep yourself healthy, and fluctuate your volume. Do some longer rest intervals, and some short. Train above 85%, but know when to back off intensity to keep your joints healthy. Programming is an art.
All that said, I think that the acute endocrine response to resistance training is a bit overrated. Chronic changes in various receptors (both androgen and neural) secondary to testosterone release are where it’s at.
Thank you for the input, Mr. Cressey.
Deadgame convinced me that TBT was the way to go for my goals. I’m just coming off a structural block and starting a strength block and just couldn’t help but notice my results and how I was feeling. I have never trained for optimal hormonal release. I know how important of a role it plays, but it has always been an afterthought.
I’ll be looking forward to the article.