There are ways to get big without testosterone. Testosterone is created naturally by the body and you can manipulate your own endocrine system naturally with resistance training.
Yes, you heard me right. Using your own physiology and resistance training, you can great your own HGH, Testosterone and optimize your adrenal hormones. An here is how to do it!
First, a few general concepts:
- Them more muscle fibers you recruit for an exercise, the greater the extent of the potential remodeling process of the whole muscle. Basically, the harder your lift, the bigger you will get.
- Only muscle fibers activated by the resistance training are subject to adaptations, including hormonal adaptations to stress. Meaning, only muscles that you work out get big. If you work your chest only, your legs will not grow.
Ok, basic concepts right? Nothing is rocket science. Now for a few more concepts that you need to remember that are more key that are in regards to the actual weight training:
- Use large muscle groups exercises such as dead lifts, power cleans and squats.
- Use heavy resistances (85%-95% of 1RM)
- Use moderate to high volume of exercise, achieved with multiple sets or multiple exercises
- Use short rest intervals
Ok, so now getting even more specific and getting some science behind this. Here are a few ways you can increase growth hormone levels:
- Use workouts with higher lactate concentrations and associated acid base disruptions. That is, use high intensity (heavy resistances) with three sets of exercises (high total work) and short (1 min) rest periods.
- Your diet should contain carbohydrate and protein before and after workouts.
To Optimize response of Adrenal Glands:
- Use high volume, large muscle groups and short rest periods, but vary the training protocol and the rest period length and volume to allow the adrenal glands to engage in recovery processes. (secreting less cortisol) and to prevent chronic catabolic responses of cortisol. This way the stress of the exercise will not result in overuse or over training, just the perfect amount of adrenal gland response.
