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But when they looked at the data, the researchers could find no significant link between the exercise-induced rise in testosterone levels and gains in muscle mass. Post-exercise changes in testosterone levels also fail to explain why some people build muscle faster than others, even when they eat and train the same. But how much of a difference is the increase in testosterone actually going to make to your rate of muscle growth over time? While the heavy squats did affect growth hormone and IGF-1 levels, testosterone levels weren’t affected. Blood samples taken 5, 15, 30, 60, 90, and 120 minutes after training show a significant increase in testosterone levels. Heavy resistance exercise in general has been shown, in some studies at least, to increase testosterone levels after exercise. In fact, the size and duration of any post-exercise increase in testosterone is too small and too short-lived to have any meaningful impact on muscle growth.
For both optimal health and hormone levels, try to manage your stress levels. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent.
The more muscle mass you have, the more testosterone you produce, creating a positive feedback loop. Strength training causes micro-tears in your muscle fibers, which triggers a repair process that involves inflammation and hormonal responses. Testosterone is an essential hormone for both men and women, but it needs to be balanced and regulated by the body. Testosterone stimulates the production of protein, which is the building block of muscle tissue.
The best thing about the pull-up is it can be performed anywhere with an overhead bar. While chin-ups with your hands facing towards you primarily work your biceps, an overhand pull-up, with correct form, is working your arms, shoulders, back, and core. Want the best upper-body move in your arsenal? To keep yourself upright and stable in such a critically unbalanced position, your core, obliques and lower back are working overtime, especially if you perform the reps slowly. But, for the intermediate lifter looking to step up their game, the hang clean is ready and waiting.
There’s probably still value in alternating between the close-grip and incline bench press, but I’d guess that the close-grip bench press is the better lift. The incline bench press is another good lift for working our upper chests and front delts. The downside to one-armed shoulder presses is that they’re too similar to overhead presses. When your technique is solid, the best way to keep gaining strength is to bulk up the relevant muscles. When you first start doing the overhead press, the best way to get stronger is to practice. The extra weight and reps will improve muscle growth.
Not to mention the fact that, with more muscle and less fat, you’re likely to be happier about the way you look and feel. The basic premise of HIIT is that, instead of exercising steadily for the entire time, you exercise as hard as you can for a short period (30-60 seconds or so) and then take it easy for about a minute or two. People who say things like, "Everybody has time to go to the gym," may have no job, kids, or commitments of any sort whatsoever. Start a program of exercise, give yourself permission to take your time and go slow, and don’t give up. Allow yourself time to get used to the idea of working out regularly, and allow your body time to respond and become strong. Your body just isn’t used to the strain — you’re going to be sore in the beginning.
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