REST LESS BE­TWEEN SETS TO BOOST TESTOS­TERONE

Australian Natural Bodz - - Train Smart -

If you limit your rest pe­riod be­tween sets to two min­utes, your testos­terone level rises. That’s a known fact. Amer­i­can and Fin­nish sci­en­tists have proven this through the fol­low­ing study.

The re­searchers got healthy – and clean – power ath­letes [CON] in their midtwen­ties to train their legs on a leg-ex­ten­sion ma­chine. The ath­letes had to do five sets at 95 per­cent of their 1RM. They did a cou­ple of reps them­selves and then a num­ber with help. They rested for three min­utes be­tween sets.

This style of train­ing did not lead to a rise in testos­terone lev­els. Typ­i­cally train­ers use this kind of sched­ule when they want to ac­ti­vate a pro­gres­sion in body strength, and when hy­per­tro­phy is not so im­por­tant.

Lets take a look at the study. Half of the ath­letes [CON] rested be­fore do­ing the leg train­ing. The other half [HT] first did three ex­er­cises for the up­per body: they trained the chest, up­per back and shoul­ders. Each ex­er­cise con­sisted of four sets and be­tween sets the ath­letes only rested for two min­utes. They did the ex­er­cises at 80 per­cent of their 1RM. This kind of sched­ule max­imises the nat­u­ral pro­duc­tion of testos­terone, as sports sci­en­tists have known al­ready for a num­ber of decades. Train­ers use rou­tines like this to ob­tain mus­cle growth. Two min­utes af­ter com­plet­ing the warm­ing up, the ath­letes trained their legs.

The re­sults showed the Test lev­els of the HT group was con­sid­er­ably higher than that of the CON group. Dur­ing and af­ter power train­ing the mus­cle cells at­tract an­dro­gens, and th­ese hor­mones then form com­plexes to­gether with their an­dro­gen re­cep­tors. Th­ese com­plexes find their way to the DNA, where they get the mus­cle cells to man­u­fac­ture more mus­cle pro­teins.

The re­searchers wanted to find out what ef­fect the raised testos­terone level in the HT group had on the an­dro­gen re­cep­tors: were they in short sup­ply? Or did the mus­cle cells man­u­fac­ture more re­cep­tors? The lat­ter turned out to be the case. Three hours af­ter com­plet­ing the leg train­ing, the num­ber of an­dro­gen re­cep­tors in the leg mus­cles of the HT group had risen. “This im­plies that max­i­miz­ing the T re­sponse to RE (by us­ing mul­ti­ple ex­er­cises, mul­ti­ple sets, heavy loads, and short rest pe­ri­ods) en­hances mus­cle AR con­tent and, ul­ti­mately, pro­motes tis­sue an­abolism and/or re­cov­ery”, the re­searchers con­clude. They think that it’s not only body­builders who can ben­e­fit from a testos­terone-max­imis­ing train­ing pro­gram. A sim­i­lar kind of pro­gram may also be in­ter­est­ing for el­derly peo­ple who want to main­tain their mus­cle mass lev­els.

Ref­er­ence: Jour­nal of Steroid Bio­chem­istry and Molec­u­lar Bi­ol­ogy doi:10.1016/j.js­bmb.2009.02.005.

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