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Squats and testosterone production

3 August 2009 No Comment

squats1 Many of you probably have seen those guys with skinny legs in the gym. They may have some muscles on their top of the body but they have no legs. They just ignore legs training which they think is not so important. In this article we will shortly cover this subject and will get to know why squats are so important for your general growth.

WHY SQUATS ARE SO IMPORTANT?
Squats with high reps (from 12-to 20 repetitions) will increase testosterone production and more testosterone means more muscles.
Squats will increase your overall muscles strength.
Squats will increase your back.
Squats will make your legs look good.
Squats can increase growth throughout the entire body because they use many muscles and this means they stimulate more muscle fibers.

HOW THIS WORKS?
When you are doing squats there are about 200 muscles involved in this process. This is not so easy for your body and nervous, endocrinal systems works hard.
The endocrine glands are stimulated to release hormones by a chemical signal received by the receptors on the gland or by neural stimulation, which is what occurs during weight training.
Squats and deadlifts work many muscles simultaneously in the body and will allow most of your body to get some stimulation from the release of the hormones during the workout. The testosterone and GH released, is very crucial for being a catalyst for your muscle growth. It won’t be released as much in the smaller compound excercises, such as bench press. Therefore doing smaller compound excercises, would not be able to makeup for the benefit of having leg workouts in your routine.
The large burst of anabolic hormones resulting from squats and deadlifts, allows most of your muscles to benefit from this release simultaneously.

WAS THIS PROOVED?
Sure, many researched were done on this subject and you can read one from the link below: http://jap.physiology.org/cgi/content/abstract/82/1/49
And another research is here:

arnold-squat-francoResearch by scientists from the University of Connecticut examined the hormonal responses and adaptation to resistance exercise and training. They noted that high-volume, moderate-to-high-intensity weight training, using short rest intervals and stressing a large muscle mass, multiple joint exercises (legs, Chest, Back, shoulders) tended to produce the greatest acute hormonal elevations (notably testosterone and GH). In comparison low-volume, high-intensity resistance training methods using long rest intervals did not induce a similarly high hormonal response. Sports Med 2005; 35(4):339-61

Since an higher volume lead to more testosterone but longer training time lead to less there must be a time factor somewhere that will enable us to conciliate the two. Of course it’s the time of rest between your sets. To cut a long story short, many studies researched that variable, the most significant being by Kraemer et al. This research consisted of two groups, one performing an hypertrophy workout made of sets of 10 RM with a minute of rest between each sets. The other one was a strength training consisting of multiple sets of 5 RM with 3 minutes between each sets. Both groups shown significant increase in serum testosterone, the earlier showing a slightly higher increase. That indicated that hypertrophy workout do increase testosterone level more than strength training. Also shorter rest periods seem to have the same effect. If 1 minute seem to lead to bigger increase in testosterone level than 3 minutes, then going below 1 minute in hope to increase the testosterone level even more, would greatly impair your short-term recovery.

CONCLUSION
If you want quicker results than guys who train with you do squats and better do 15-20 reps in 4 sets. MusclesProd.Com guarantees you very good results.

VIDEOS
Here are some good videos for motivation and learning purposes.
Bodybuilding L

Legs workout kevin levrone, shawn ray, frank zane

Ronnie Coleman Leg training

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