Everything you want to know about Testosterone

    If you have been in the gym more than a week then I have no doubt that you have heard some gym bro talking about testosterone. Testosterone is one of three primary anabolic (building process) hormones in the body along with growth hormone (same growth hormone that baseball players were taking back in the late 90's early 00's. Growth hormone comes naturally within the body as grows everything. Baseball players abused this drug hence why Barry Bonds head looks like a pumpkin) and IGF's. Growth hormone and IGF's will be discussed in later posts. Today's focus will be on testosterone.

    Hormones are secreted before, during and after resistance exercise through a theory called lock and key. Hormones would be the key and receptors would be the lock. Just like in a real example of locks and keys; a certain key fits a certain lock. The anticipation of resistance training alone releases a hormonal response. In terms of during and after exercise would depend on the flavor of training. Since this article is more based on resistance training, we will deep dive that aspect. Since hormones are released to maintain homeostasis throughout the body training using our resistance training model the objective would be to release certain hormones in order to repair and build muscle tissue. For full discloser, aerobic training tends to have a catabolic (tear down) effect then different effects are implemented on the body. Predominate aerobic exercises may require some resistance training to supplement the catabolic process.        

     Testosterone is mainly a male sex hormone derived from the testes. I say mainly male because females have testosterone in their sex organs, however it not mass produced as in males. To go on a quick tangent if you're a female and you do not lift heavy weights for fear that it will make you "bulky" is simply not true. You will build muscle with heavy resistance training (and good nutrition) but not to the degree that males will be due to testosterone factors. Women have 15-20-fold lower testosterone than men. Generally speaking, testosterone levels are the highest in the morning with the added asterisk that exercise will change these levels throughout the day. The book definition of testosterone is the primary hormone that interacts with muscle tissue and is the key component to stimulating anabolic functions. In more laymen's terms it helps build muscle. Testosterone helps build muscle directly and indirectly. Directly in the sense that it can promote growth hormone from the pituitary glands and indirectly by increasing the number of neurotransmitters and influence structural protein changes.

    

    Increases testosterone naturally occurs during heavy resistance training (85%-95% of 1RM) with large muscle groups (ie compound movements such as squats, bench, deadlift, power cleans) with multiple sets. One set of heavy squats does elevate testosterone levels but not to the degree that multiple sets do. Two or more years' experience in the weight room play a factor as well. Along with multiple sets and heavy weight short rest periods such as 30 seconds to 1 minute maximize testosterone levels. The rest periods may be counterproductive since lifting 90% of 1RM for multiple sets requires longer rest periods. The unnatural way of course is to take anabolic steroids. To lightly touch on steroids (deep dive coming.... we call that foreshadowing in the writing world). Anabolic steroids are a synthetic version of testosterone that unnaturally increases protein synthesis causing improvements in muscle size, body mass and strength.