The effects of exercise can be moderated by several different hormones that can be either catabolic or anabolic in nature. Testosterone, growth hormone and insulin-like growth factor are all anabolic hormones that lead to the synthesis of muscle protein in your body. You can manipulate your body's anabolic hormones to cause an increase in muscle mass or strength via the structure of your exercise program.
Exercise Selection
Performing endurance or cardio respiratory exercise will not increase your testosterone levels. It will, however, increase your body's level of the catabolic hormone cortisol, which breaks down muscle proteins. To stimulate increases in your testosterone and anabolic hormone levels, you must participate in weight training. However, every weight training program affects your testosterone level quite differently. In order to stimulate increases in resting and post-exercise testosterone levels, the National Strength and Conditioning Association recommends using whole-body, high-intensity forms of weight training exercises. Examples of these exercises include squats, deadlifts, power cleans and power snatches, amongst others. Doctors Bill Kraemer and Vladimir Zatsiorsky note that the magnitude of hormonal stimulation is related to the amount of muscle mass activated, the amount of overall work and the amount of rest between sets and exercises.
Program Variables
In order to boost your testosterone levels, you must structure your lifting program accordingly. Studies by the NSCA repeatedly have shown that performing several sets of each exercise, using short rest intervals of 30 to 60 seconds, best stimulates testosterone production. The NSCA also recommends using heavy resistance between 85 to 95 percent of your single repetition maximum for a moderate to high volume of exercise. The appropriate volume will vary for each individual depending upon lifting experience. Generally, the greater the level of lifting experience and the longer the rest period between exercise sessions, the larger the volume that can be tolerated.
Gaining Strength
An elevated testosterone level better prepares your muscles for growth, tissue repair and strength gains. Gaining strength or mass can often be quite difficult for many weightlifters due to the stress imposed upon the body from heavy weights used in hypertrophy and strength training programs. These types of weight training programs impose large amounts of force upon the body, resulting in greater risk and necessitating recovery periods for optimal results. Structuring your weight training program to take advantage of your body's natural hormone production to promote recovery mitigates your risk for injury and assists you in the pursuit of your goals.
Gender Differences
Men and women do not equally use or possess testosterone. According to the NSCA, women have about 15 to 20 times less the concentration of testosterone than men. This hormonal variation is one of the main reasons men possess larger amounts of muscle mass. NSCA studies have shown increases in testosterone in both populations in response to exercise. However, the female response has been observed less often.
Age Considerations
As you age, your body's natural hormone production decreases and, as a result, the exercise testosterone response declines. However, while your body's natural hormonal response decreases, it does not disappear. Testosterone production in response to exercise was observed in men 69 to 74 years of age in one study in the International Journal of Sports Medicine in 2007. If you are training to increase testosterone production during your later years, incorporate proper form and technique at all times, as risk for injury is elevated due to age related declines in bone mineral density, flexibility and muscular adaptation to exercise.
References
- "Essentials of Strength Training and Conditioning"; Ed. Thomas Baechle and Roger Earle; 2000
- "Science and Practice of Strength Training"' Vladimir Zatsiorsky, PhD. & William Kraemer, PhD.; 2005
- "International Journal of Sports Medicine"; Hormonal responses after a strength endurance resistance exercise protocol in young and elderly males; Smilios, Pilianidis, Karamouzis, Parlavantzas, & Tokmakidis; October 2006
- "Anabolic Primer'; Phil Embleton & Gerard Thorne; 1998
