Testosterone is a wonderful hormone when it is doing what it’s supposed to do. These benefits include increases in strength, muscle mass, power, speed, cognitive function, energy and libido, and decreases body fat. However, when testosterone isn’t optimized, you get the opposite effects.
You training and daily habits play a large role in testosterone production, and your testosterone plays a large role in how you train. For example, a typical squat workout using German Volume Training (10 sets of 10) will yield a testosterone increase of 75%. It will also yield increases in the sensitivity of androgen receptors.
Under normal circumstances, training makes no difference on testosterone levels. Over training can however, chronically depress testosterone.
The unfortunate part of this is that when your testosterone is high, you typically want to train hard and heavy. Most people do not not keep this desire in check and end up over training. Then over time, they develop this hard and heavy mentality. As their testosterone levels decline from over training, they push harder to try to get more results, or to try to stop training decline.
So how do you get the most out of your testosterone. First, if you are the guy that I just described, for the next month avoid barbell training and keep your reps around 12-15. To avoid becoming this guy, be sure to balance your heavy barbell training with lighter auxiliary body weight and dumbbell training. There are a number of ways that you can do this. I prefer to do 1-2 hard to very hard days per week (total) and fill the rest of the days with auxiliary work as a general guideline. Another good trick that I use is to use a recovery week every third week. For a recovery week I normally reduce heavy lifts to 2 sets, and you can increase the weight if you feel good. I fill the rest of the workout with small muscle group training. This may be grip work, calf work or even some rotator cuff exercises. Your results may come slower (or many times you may be surprised that they come faster), higher.will certainly be much but you training longevity