Schwab et al., investigated the effect of heavy weightlifting and moderate weightlifting on concentrations of serum testosterone in males. The heavy weightlifting consisted of four sets of six squats at 90 to 95 percent of a six-repetition maximum, while the moderate weightlifting consisted of four sets of nine or ten repetitions at 60 to 65 percent of a 1RM. The weight and number of repetitions were manipulated such that the total weight lifted for the two sessions was equal. Testosterone levels were measured after each set to determine when a rise in testosterone occured. Testosterone levels didn't rise until the fourth set for both groups. Schwab hypothesized that because the exercise bout was brief, possibly epinephrine and nor-epinephrine, which have been showen to increase during exericse to the magnitude of the intensity of the exercise, could have significantly increased testosterone levels in response to the exercises bouts. [Med Sci Sports Exerc, Dec;25(12):1381-5, 1993]
What I get from this is that on leg day, I might could boast my natural test levels by doing the following program:
Squat - 4 sets of 6 at 90 percent 1RM
Seated Calf raises - 3 sets of 30 at 50 percent 1RM
Standing Calf raises - 3 sets of 30 at 50 percent 1RM
I added the 6 sets of calf exercises, because one of the other articles said that small isolation exercises had no effect on test levels. I could spend the extra time on my calves, without lowering my test levels.
My understanding of the studies would lead me to believe that the above would be an optimal leg workout for the purposes of naturally raising testosterone levels.
W.J. Kraemer compared bodybuilders and powerlifters of the same age size and experience to an intense resistance training protocol, which shortened rest periods. The experimental sessions consisted of three sets of 10 reps for 10 exercises with 10 second rest periods between sets and 30-60sec rest periods between exercises. There was no significant difference between the groups as peak plasma lactate levels five minutes post-exercise was 21 mmol/L for both groups. Testosterone increased significantly for both groups, but regardless of previous training experience, both bodybuilders and powerlifters had similar increases in testosterone concentrations. [Int J Sports Med, Aug;8(4):247-252, 1987]
No this looks to me like HIT. The problem is they didn't say how much of an increase of test there was in the HIT training style compared to the High Intensity Low volume group.
Testosterone responses to resistance training in men are less with low-intensity training protocols than those using high intenisty. Raastad et al., compared testosterone responses to two protocols, which utilized different intensities of squats, front squats and leg extensions yet workload remained constant. One protocol was a moderate intensity (70% or 1RM) and the other protocol was a high intensity work load (100% if a 6RM). Rest periods between sets were 4-6 minutes for both workouts. Testosterone responses were higher during, and one hour after, the 70% protocol compared to the 100% protocol. Training intensities should be at least 70% or more to stimulate sufficien rises in testosterone production. So now that you understand that powerlifting protocols which incorporate high training percent (90> and above) and long rest periods aren't conducive for increasing GH and testosterone during exercise, however using a high training percent should be incorporated into your routine for increaing muscular strength. [Eur J Appl Physiol, 82:121-128, 2000]
Ok, now I am all confused. This study is showing that the medium intensity group (70% of 1RM) is showing better post workout test production than the High intensity group.
My understanding of the study is that basicly, high intensity training (4 sets of 4 of 1RM) with 4-6 minute rest intervals is great for strenght gains, but they do not produce maximum natural test levels.
What I did understand in the studies:
Lower training volume with higher intensity is good.
Training twice a day at high intensity is very bad.
Experienced lifters (2 years or more) will get better natural test production levels than newbies from doing the same HI exercises.
What I didn't understand:
One study shows that the 3 sets of 10 style of lifting has no effect on natural test production, but then another study shows that it does, but only after following a week of having done maximum loads. Why?
I know my questions are sort of confusing, but I would appreciate any help you guys might could give me on understanding this stuff.
