Biohacking-Testosterone.pdf

(1721 KB) Pobierz
BIOHACKING
TESTOSTERONE
Ben Greenfield
Introduction
This guide is all about key biomarkers for achieving peak
male health, along with the most potent and effective
practices for optimizing biological variables for men's fertility
and longevity. Included in this guide is a host of little-known
biohacks proven to enhance or restore peak testosterone
and drive, along with how to practically implement a blend
of ancestral wisdom and modern science to amplify sexual
performance.
There is a multimodal approach to optimizing male sexual
performance that will also help identify key biomarkers to
assess male health and get the best ancient practices and
modern scientific strategies that enhance or restore men's
fertility and longevity.
Oh, and by the way, women need testosterone too, and
all these tactics will work for the ladies as well.
So let‟s dig in.
Workout Strategies to
Optimize Testosterone
Sprint
There is a very interesting
study
on sprint length and
testosterone.
The study mentions that brief sprint sports
can actually up-regulate androgen receptors and also up-
regulate testosterone both acutely and chronically, and to a
limited extent, growth hormone, as well.
It only takes six seconds for a boost in testosterone for
repeated series of sprints with one to ten work to rest ratio.
Very long recovery periods, very short sprints. That‟s one
exercise tactic for increasing testosterone. The idea is using
just the creatine phosphate system. Once you dip into the
glycolytic energy system, you don‟t see that same hormonal
response.
If you can‟t do sprints
outside, you‟ll do well
with an
Airdyne bike
or an
elliptical trainer.
Lift heavy stuff
Lifting heavy stuff up-regulates androgen receptors. You
can use a
hex bar
for this.
It‟s a perfect way to lift heavy
stuff. Also,
kettlebell
is fantastic for lifting weight.
There are certain things that are correlated with longevity
that also are kind of correlated with fertility. For example,
grip strength. Grip strength is one fantastic parameter to
track for longevity. Grip strength dynamometer is a great
way to track anti-aging. Walking speed is another
parameter. Also the ability to sit down and stand up. You
just sit down, both legs in front of you, then stand up. And
there‟s actually a really interesting
study
that looked at
markers for aging and mortality. And the ability to just be
able to sit down and stand up was a big one.
But lifting heavy stuff, full body exercises -
deadlifts, squats,
bench presses, Olympic lifts
-
anything along those lines
works.
You can check out these additional resources:
Article:
How Many Reps Should You Do To Build
Muscle?
Article:
How to Use Weight-Lifting Machines
Book:
Body by Science by Doug McGuff
Use long rest periods
This is specifically related to weight training. If you are
preparing an exercise program for a guy who wants to
increase either testosterone or libido, this idea of concurrent
strength, endurance training, CrossFit, Spartan training, fly
in the face of building testosterone. At least 120 seconds
long rest periods after a weightlifting set appears to be the
sweet spot that are more for enhancing testosterone.
That does not mean being that guy in a gym, sitting on a
bench, playing Candy Crush, reading a magazine, staring
slack-jawed at ESPN waiting for your next set. You can be
doing supersets, back-to-back sets where you have
bench
press
and while you‟re recovering from the bench press,
you„re doing squats or doing functional movements like cat-
cow exercises and opposite arm leg extension and yoga
moves or dynamic stretching, things in between each of the
sets that fill in those rest periods.
So, you‟re still getting a lot of density in the training routine,
but long rest periods also appear to be very effective.
Check out this additional resource:
Study:
Effects of very short rest periods on hormonal
responses to resistance exercise in men
Do forced reps
This is another strategy. They‟ve done some really good
studies
on
increasing receptor density and increasing
testosterone, increasing growth hormone.
The idea with this
is that you go through a weightlifting set but towards the
end, towards the last two to four reps, you actually have a
partner who is assisting you through the movement to
enable you to be able to do a forced rep through partial
range of motion with the weight that‟s heavier than you
normally can handle because you‟re already fatigued.
If you don't have the ability to work with a partner, there's
also this newer idea of what's called variable resistance

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika:

Zgłoś jeśli naruszono regulamin