Training Category

Different types of exercise have different effects on our endocrine system and to the rate at which our bodies are able to churn out testosterone.

What you'll find in this category, are posts talking about the research behind various types of training - ie. resistance, endurance, HIIT, recreational activities - and how they affect testosterone levels and production.

We also go into detail about building muscle and what movements are the best for each body part (according to research that is).

Some of the topics we cover below:

  • How resistance training skyrockets resting testosterone (+40% in 4-weeks).
  • How simply walking and doing recreational activities ramps up androgens.
  • How to train for maximal testosterone surge and androgen receptor activation.
  • What is the optimal training timing and order for best testosterone response.
  • How overtraining hammers androgen production and skyrockets cortisol.
  • What it takes to build big broad respect demanding shoulders naturally.

Scroll down to see all of our training content. But just a word of advice; it may change your views on exercise - for life.

training category

FEATURED ARTICLES

how to build a home gym

How to Build a Home Gym: 6 Critical Pieces of Equipment

15/02/2017

 Hopefully, you’re already aware of the impact proper weight training can have on testosterone levels and bodily androgen utilization. (In case you’re not, go back and read how a basic resistance training routine increased resting testosterone levels by 40% in just 4-weeks and how strength training impacts androgen receptor density). If you’re lucky enough to have…

how to get muscular chest fast best exercises

Gynecomastia: How to Exercise to Get Rid of Man Boobs

22/10/2016

By Ali Kuoppala | Last reviewed Mon 24 September 2018 Medical Review by Dr. Stefano Pizzo, MD Gynecomastia occurs primarily due to too high estrogen levels and estrogen receptor activity, too low testosterone and DHT levels and androgen receptor activity, and as a cherry to the top prolactin levels are also often elevated (this can…

how to get muscular chest fast best exercises

How to Build a Sculpted Chest as a Natural Lifter

01/06/2016

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD Chest day, everyone’s favorite huh? That’s right, go to any gym and you’ll see the majority of guys doing either chest or biceps.  Why? For one, because they’re both “show muscles”, and lot’s of people just train to…

how to build defined muscular legs

How to Build a Pair of Muscular Legs as a Natural Trainer

27/05/2016

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD Oh, the leg day, the most fearsome day of the Week for most lifters. Should you once again skip it? No. In this article, you’ll learn the perfect methods of building those defined muscular legs naturally. Some men want to…

testosterone fat loss

How to Get Jaw Dropping Six Pack Abs as a Natural

26/05/2016

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD You can have the strongest most muscular abs in the world, but if your fat percentage is over 10-12% it’s highly unlikely that your six-pack shows at all without flexing like a moron. And that right there is the…

how to build big arms (biceps triceps and forearms) fast

How to Get Bigger Arms That Pop from Sleeves

25/05/2016

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD We have all seen those chest-bicep clowns in the gym. You know them, the guys who show up only when it’s chest or biceps day (aka, everyday except weekend for them) and do hours of pump-work and drop-sets…

thor program review

How Weight Training Increases Testosterone Levels Naturally

24/05/2016

Medical Review by Dr. Stefano Pizzo, MD —– Post by Chris Walker —— Does weight lifting increase testosterone naturally? The answer is a resounding YES… Today I’d like to dive deeper into the discussion around weight training and testosterone. I want to discuss how proper and intelligent weight training increases testosterone naturally as well as address some…

how to build a wide cobra back naturally

How to Build a Wide “Cobra Back” as a Natural Lifter

24/05/2016

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD You can’t have an impressive physique without an impressive back, and more importantly, the true strength of lifting and pulling objects originates from, well… strong back muscles. Together with broad shoulders, a thick, cobra back gives you the…

how to build wide broad shoulders naturally

How To Build Big Broad Shoulders That Demand Respect

23/05/2016

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD Shoulder width is – to some extent – determined by your genetics and hormone levels during puberty, but this doesn’t automatically mean that you can’t learn how to build big shoulders that are wider, stronger, and more aesthetically…

How to Easily Break Through a Strength Training Plateau

27/03/2016

Guest post by Radu Antoniu of Think Eat Lift: There is no universal formula for fixing strength training plateaus because they can be caused by many things. Strength progression is the natural consequence of: Training with the right volume, intensity and frequency Having Good Nutrition Using effective exercises Using a good progression system Allowing proper…

testosterone fat loss

Review: THOR Testosterone Training Program by Christopher Walker

23/03/2016

UPDATE: This is an old review, and some time after writing this, THOR was updated to V2.0, which includes some of my work too (creating a conflict of interest for review purposes). Regardless, I have still decided to keep this old review here this was written before I had any idea of my future involvement.…

testosterone fat loss

How to Get to Single Digit Body Fat without Losing Your Sanity

04/03/2016

Guest Post by Radu Antoniu of ThinkEatLift.com Based on the CDC anthropometric data, guys age 30 to 39 have an average body mass index (BMI) of 29. That’s just one shy of the medical definition of obese. If you transform this BMI to body fat percentage, it comes out about 25%. So for the average…

resistance training testosterone

Resistance Training and Testosterone: 40% More T after 4-Weeks

27/01/2016

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD As a frequent AM reader you are more than likely already aware that resistance training is a great tool in increasing testosterone levels. However, there’s always a group of people who claim that weight lifting and testosterone levels…

ben pakulski mi40 review

Ben Pakulski MI-40 Program Review

17/01/2016

What if you would get a full nutrition & workout program with specific exercise videos and all from a guy who not only has a honors degree in kinesiology, but also finished 11th in the 2012 Mr. Olympia competition? I mean heck, the guys is really one of the top elite bodybuilders in the world.…

Unlock your tight hip flexors review

Review: Unlock Your Tight Hip Flexors by Rick Kaselj

12/01/2016

Would you like to know what kind of damage you are doing to your body by sitting on your ass all day long? I mean that’s what most of us humans do, we’re constantly sitting. But did you know how this affects the muscles of your pelvic region, your blood flow, your posture, and even…

walking testosterone

Physical Activity and Testosterone: Start Walking ASAP

18/12/2015

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD Is it possible that there are walking testosterone benefits? That simply walking can have the capacity to boost your testosterone levels? I’m here to tell you yes. Of the many health benefits of walking, increased testosterone is one…

best time to workout for testosterone

Exercise Timing and Testosterone: AM vs PM & Androgens

12/11/2015

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD It’s a well accepted fact that weight training stimulates testosterone production, while certain types of cardiovascular training (especially HIIT) can do the same. What is not often talked about, is the best time to train or the effect…

Testosterone Workout Plan: Sample Routine

18/07/2015

Exercise, as well as sleep, sex, and proper macronutrient intake – form the base of your natural testosterone production. And while it’s a well-accepted scientific fact that resistance training increases T levels (study, study, study, study, study, study, study, study), there aren’t any testosterone workout routines that have been laid out and show you how…

overtraining testosterone

Overtraining Testosterone Issues: How to Avoid Issues

24/05/2014

By Ali Kuoppala | Last reviewed Tue 25 September 2018 Medical Review by Dr. Stefano Pizzo, MD I’ve seen many fitness ‘experts’ claiming that there’s no such thing as overtraining, or that every guy could lift for 7 days a week, and if they can’t they’re just lazy or unmotivated… …Well, let me tell you…