- Resistance training is better, endurance training releases cortisol which reduces T - Use heaviest weights you can - High volume - Short resting periods - Use free weights as opposed to machines (stabilizing muscles engaged) - Lower body muscles have larger mass, so squats and deadlifts do more than benching - Better not to go to failure, since that releases cortisol - No conclusive proof on improvements to basal/resting T, although some correlations with losing fat content - Older men have lower response, but there's sufficient evidence to still prove effective
No type of training increase your resting test levels,its acute effect only and endurance exercise doesnt produce significant cortisol unless excessive volume and I intensity chronically like elite aerobic athletes. Most dummies on TH-cam will think this means dont do any cardio.
Exercise as hard, as long and as often as possible. BUT remember to be listening to your body, mind and your energy levels/motivation so you avoid to overtrain which only will set you back in all aspects. Enjoy 😉
You old farts are giving me so much hope!! Haha!! Seriously though. 43 and always thought in my head not to listen to old age stigmas. Keep on keeping on!! Life can get better with age / experience!! 💪😁 Thanks
At 47, my testosterone levels are at 398, I'm still building quality muscle at this age and I look better than 99% of the people at my gym. Keep pumping!
Thanks Renee 63 168 pounds exercises daily 300 to500 push ups starting squats use hand weights lot of strech exercises eat healthy fish fruits green veggies minerals widowed that bother me take care of my health you are helpful great videos terry
My total serum testosterone levels at 56 were 526 ng/dl, whereas now at 62 they are 611 ng/dl. The two main factors: I lost a lot of my visceral and subcutaneous fat along with a steady dose of workouts (5 - 6x/week).
Excellent numbers! I'm went from 520 at age 50 to 710 at age 56. I attribute that to powerlifting. I started taking Tongkat Ali and Fodogia Agrestis, which has brought my recovery time down to what it was in my 30's, so I can do more work. It's been life changing.
Wow, I'm in my 60s and seeing those older men really set me back. I am ready to start back up after being away from weight training for a while. I spent years in the gym weight training but life sometimes gets in the way and things change. I really feel like I am still able to get good results with resistance training.
I have lifted haphazardly throughout my life, but at age 50, I started powerlifting. Now 56, it has changed my life. You are *never* too old to get the most from your body. Good luck, my friend.
This is still a new topic for researchers. I use to train 8 hours a week in mixed forms of training and my T-Levels were about 320. I would get tired and nap for a half hour and felt great. If you have a large belly that is the warning your body gives you to start eating less and moving more.
What an excellent presentation. Didn’t expect a urologist to be so knowledgeable about exercise science. Found this better than any number of “so-called” weight training specialists.
Pick your pain or it will pick you. Am 40, and I feel amazing. Whats not been mentioned is the hormonic acute stress response of working out and Ice baths. Stress reduction is the goal. I Rewire my mind and dwell on the joy after a work out, this leads to me to stay consistant. Its not volume in one session, but volume of a lifestyle, consistancy is key for me.
@@dimak76 you work into a real ice bath, your first few time the tub will spit you out, your goal 7 min. I take ten min cold showers now, I work outa town, soo, if its a Holiday inn, clean, I poor Ice into a bath, its a reset, you feel like you didnt work, plus my mood is much better.
@RenaMalikMD - You are a sweetheart in more ways than one! Thank you! ❤❤❤ 1. Large muscle groups, heavy weights, but not to failure 2. Keep viseral fat down 3. Little rest between sets It is working and I am in my 60s !!!!! Also VERY inspiring to hear from guys that are older than me! Those 75+ WOW! 👍
@@MrPootzen Going to failure increases muscle size, not strength, and also increases the risk of injury, more load on Central Nervous System, higher Cortisol and longer recovery. People not taking steroids have no practical use of going to failure. Additionally, may we see the latest studies you speak of?
Not a single man , including the most trusted and highly rated and verified MEN on TH-cam has yet to clearly and in such sincere and academic way , explain exactly what is actually true. You have done an IMACLUENT job help us (yet to be fit ) men achieve a clear and instructive understanding of natural way we humans ought to increase our T levels. May you be rewarded .
In 6 months of keto and crossfit I lost 53lbs and raised my testosterone naturally from 213 to 320 total test and I'm 48. I could tell my test was going up, but was surprised by the lab results. Lots of squats, dead lifts, cleans, and snatch workouts in those six months.
@@anthonysmith820 ....Tom Platz is only 67 for starters and he never used to do leg presses as he considered them inferior to squats. I'm sure he could leg press 700 for about 50 reps.
Such great advice!! I was at the gym last year and was just chit chatting with this older gentlemen, early 40’s. He recommended this channel to me and when I told him my age (29) he looked at me and told me “Wow you look good for 30”. I was so humbled and probably says a lot to why 30 year olds look like these days 👀
What an outstanding video! Having been training with weights for 35 years and being on TRT, I’m very impressed with your knowledge. I love your channel. ❤
Very helpful - even for a 76 year old male like me. I’ve been training with weights for several decades. The most important point for me was that a male is most likely to increase his testosterone when using the larger muscle groups such as the thighs and glutes.
I have worked out and played sports my entire life, and watch a good bit of health fitness videos on TH-cam. Your information is spot on , and I always enjoy your content… Happy New Year! ❤
I would encourage this community to look into Kettlebell or Steel Club/Mace based workouts. This style of training checks all of the boxes for supporting the Testosterone boost the Dr. described from the video: - Resistance Exercises - With Large Muscle Mass - Moderate to High Intensity - Short Resting Period - High Volume.
A big Thank You Dr. Malik I really appreciate your knowledge and information to keep me headed in the right direction. At 56 I still feel like I'm 35 & often told I look like I'm 37-42 years young 👍🏽 Keep on sharing the good information 😊
Since I retired I've been able to commit to weight training, three times a week. I'm as muscular as I was at twenty-five. My metabolism seems to be in overdrive, so I eat five times a day. I'm lean and rock hard. I follow the training model of three sets per muscle group, with thirty to forty seconds rest between sets. I've increased weight gradually at five pounds increments. I'll be 70 in November. Sweat is the Foundation of Youth.
@CaptainDunsel I work three times a week. I train at my local Planet fitness. I start with the back station, lat pull down seated rowing , tricep push down, standing upright rowing 3 sets each station. Then, free weights seated bicep curls, standing hammer curls, isometric exercise holding a 50 lb dumbbell to failure 3 sets. Standing shoulder shrugs, shoulder press with dumbbells,3 sets. Elevated pushups to failure. Chest crossovers using cables 3 sets, last one to failure. Three sets on the hack squat and leg extensions quadriceps and hamstrings ,3 sets. Abs , legs raises on the fitness tower, set ups with a twenty lb medicine ball 3 sets. My ab definition is visible thru my compression shirt, so it works. I finish with 15 minutes on the message chair. Good luck
I had a pituitary tumor that messed with my testosterone. Luckily I got it removed back in 2019, I went from being mildly depressed, irritable, anxious and overall a terrible person to hang out with. Oh and I was 424lbs, now I'm ~250lbs, I got muscle, I stopped taking t-injections over a year ago and my life has done a 180, like seriously the last 3yrs and especially the last year has been amazing for me. Men NEED testosterone, I don't care what you think or how you think you feel men NEED testosterone.
@@tonehernandez8598 because i wanted to know if my body could do it on its own and thankfully it did, I've been off testosterone for years now and still making progress
And as with jump squats it should be pointed out that not all resistance training requires weights. Look at any calisthenics (body weight athlete) or gymnast, to see that. In fact pole and rope climbing are two of the biggest testo inducers as they engage the whole body at once.
Here's the deal between free weights and machines. When you use either, you're always using your core (if needed). E.g. a smith machine standing shoulder press requires your abs/lower back (i.e. core) as well, similar to a barbell standing shoulder press. The difference is actually because in all muscle groups, when you go free weights, it uses a lot more muscles, because it brings in the stabilizer muscles, which aren't there if you have a fixed range of motion with a locked-in machine. For example in a smith machine, the bar can't wobble over to the side etc. and is stable, so you're not using those muscles... Whereas for a barbell shoulder press, it can easily topple to the side and knock you off balance if you don't control it properly by actively trying to stabilize the bar i.e. stabilizers are brought in.
Wow you are a genius! I’m very grateful you broke this down better!! Makes sense!! I have a friend that does crazy endurance but looks the same !! I sent him your link !! I’ve been telling him the same thing !!
One of the things I've found as I've gotten older is my rate of improvement has slowed to a crawl. I used to do three sets of 225 on the bench. After a 20-year break, I can't even do 100 and when I try to force myself to lift heavier weights I usually wind up injuring myself and having to take time off. So I'm now being careful about the amount of weight I lift. I'm going for consistency. I'm in the gym every day. No excuses. Don't know what it's doing for my testosterone levels but I feel 100 percent better.
Walking is another great way to boost your testosterone levels as well since this involves using your legs while moving around on foot outside or inside your home or office building (depending on where you live). It helps create a sense of urgency because it makes you want to get moving now instead of standing still doing nothing at all!
@@Winterstick549 walking is great but useless for directly boosting testosterone. if the goal is to lose excess bodfyfat and raise testosterone via that mechanism, its a great way to help create a caloric deficit without overly stressing the endocrine system
Thank you Dr. Malik. This will serve as a guide for how I develop my weight room exercise routine. I appreciate the information that you share. You're the most trusted online source that I have.
My test levels were in the 200’s, and the problem with exercise was, after work, I was too tired to do it. Since I have been on trt, I got my energy levels back, sleep better, and am overall much happier. Now I have the energy to exercise.
This video is spot on. I'm 60 and never skip leg day. Usually do heavy weights to failure on most exercises like squats and leg press. Later in the day, I am definitely feeling the 'boost' in testosterone. In fact, before I go to gym, I usually 'alert' my lovely wife, "Honey, today is leg day. You know what that means?!" LOL.
6:49 "Going to failure may not be best for your testosterone levels." Damn I wish I knew this before. Thank you so much Dr Malik. Fantastic video. We want more well informed videos like this please.
@@8MWm3e4b Amen. Guess what increases testosterone most? resistance. You get more resistance all day long from your muscle when you have to move around BIGGER muscles. How do you get bigger muscles? By building bigger muscles which is a result of LIFTING TO FAILURE.
@@8MWm3e4b Pushing to failure increases chances of injury. Also, a lot of people who say that are also juiced to the gills which they forget to mention lol
This video is awesome! It is a lot of the thing I have been preaching for years. The only difference is that I promote much longer rest periods, but I may start experimenting with shorter rests.
Great information, Doctor. I appreciate all you do for men’s health. A healthy testosterone level is extremely critical for a man’s health and wellness, especially as we age.
Great video! Thanks for this! I’m going to incorporate this info in my workouts. I like how at the end she more or less said; Get up and start doing exercise!
The last time I checked my Test levels it was 780. I was surprised because I was about 55 at the time. I'm assuming it was high for my age because I focus primarily on full-body workouts. I also do a lot of high-rep squatting (20-30 reps) and dead-lifting. It's important not to smoke or drink alcohol. Don't go on any cutting diets because it will kill your test levels. And keep your body fat below 17%. In terms of protein, I like whole eggs, grass-fed beef, and salmon. That said, you can keep your test high as you age, but you have to work for it.
@@andersbjrnsen7203definitely not normal, genetics and race but those numbers you get from doing 125mg of tes cypionate per week. You get 750-800mg. After a month of taking it!
@@andersbjrnsen7203 Really, I was 780 at like 25, 30 years ago. Still workout but closer to 600. But I like the mention of diet, our American factory food eating is killing us. I'm in CA and question all these Vegans and vegetarians, who are usually all lumpy and soft, whatever...Regarding numbers, have you seen the guy who talks about 'doubling your t?' I suspect he means 350-700, but then he mentions going over 1000!
So, if I understand correctly, it's best to minimize the ups and downs of excessive bulks and cuts to keep T levels high? I am asking as I got into weight training about two years ago at 49 and feel as though I need to really build muscle for a few years and cut as needed until I develop a solid base of muscle mass for the rest of my 50s and beyond. I was hoping thar a high protein diet while on a moderate prolongued cut would allow me to melt off the fat before one or two more bulking stages. Perhaps I'll need to request testosterone tests from my Doctor every 5-6 months to monitor and adjust accordingly.
@Gabriel Barrantes no they don't they are for gut health, but most don't actually reach your gut properly try "seed" I've been using it for a while now
Dr Malik makes a lot of sense here, of course this video is about testosterone alone but there are many other health benefits to doing high intensity exercises regularly
You have helped me tremendously. Your videos are so informative that I've been able to relate things to my Dr. that would not have been possible otherwise. Along with that the info on pills and boosting testosterone. I would like to say thank you. I am a big fan and have recommended you to lots of people
I have to correct one thing she said about lifting your max weight for the most reps. You should never start at your max weight because that is the best way to get a muscle strain on injury. You should always start at a lighter weight and work your way up. You will naturally do more reps of lighter weights to prepare your muscles for that heavier weight. This is the best way to prevent injury or strain, because once that happens then you will have to limit weight training to recover. That would lead to less productive workouts, which defeats the purpose why you're working out in the first place.
Thank you so much for this information on how exercise effects testosterone levels. I know that I need to do more of the jump squats. I’m over 50 and want to maximize my testosterone because as you stated it decrease with age each year. I need to maximize the exercise without overdoing it that will decease the production. Appreciate you!
Great information, but a little overwhelming. Would it be possible for you to include a summary (very basic) outline of the main formula you're advising us to follow? I understand it better (and apply it) when I can see it. On the other hand what I understand is that I just need to continue a regular, linear progression of weight training with high weights (high intensity) with short rests and overall high volume (total reps), followed by moderate, low stress cardio (in order to not produce cortisol). Right?
I don’t believe she said exactly that. You can’t do both high reps and train to failure without introducing cortisol which will kill your gains. Think about doing high reps of deadlifts. It’s much more like endurance training than progressive loaded resistance training. So you want to lift heavy to get high intensity. That limits the number of reps. So you do a set, say whatever you can lift to where the 5th lift is the last you can do safely, with good form. Rest 60-90 seconds, then choose a weight you will fail at again on the 5th rep. Usually 3 sets is a good number. A week later, you might find you can do 6 reps at your weight before you fail. Take your rest and add 5 lbs and do your 2nd set. Now you may be back to 5 until you fail, or maybe 4. That’s ok. Do a 3rd set. The next week, you might find you are back to 6 reps at the new weight. Add another 5 lbs. This is how you keep intensity high. Always increase your reps or your number of sets or your weight.
I been feeling off for a while now . I knew I was overweight at 51 years old being 230 pounds . I have always been very active but at the first of the year I decided to take my life back . I went on a strict low calorie high protein diet and started cardio and weight training nearly 7 days a week . I lost 60 pounds and now I am 170 pounds with probably less than 10 percent body fat . Although I felt better as a whole I still was struggling. For some reason I decided to go to my doctor last week and had my test level’s checked. It was 250 total . I am waiting for my doctor to decide what to do about it . I go back to see her early November
I have done resistance training, Endurance training, cardiovascular training, HIIT, calisthenics, specifically for a longer period of time, I can surely tell what Dr. Told us is absolutely correct , plus resistance training and calisthenics are the two training with some cardio can make you beast🙌💪💪
Great summary, just one comment: If we are talking about resistance training for hypertrophy, then extremely short periods (like 60 seconds) are sub optimal. The work to rest ratio should be at least 1:3, and the ideal set duration for an exercise is >40s. So that tells us that resting periods of 2-3 minutes should be ideal to help with hypertrophy focussed workouts. I say this because most of the results that are discussed in the video seem to be coming from principles that promote hypertrophy, so the fact that short rest periods help in higher testosterone but actually lead to smaller gains makes me doubt it's veracity and should be looked into much further (than any previous study that has done so). Cheers!
Powerlifting increases testosterone more than bodybuilding BUT take in account other aspects How good are your joints? If they are not so good you may want to lift more with lighter waits Do you want overall fitness? Than also do some cardio for you cardiovascular system
Rena...I'm not sure if you are reading your comments....but if you do: thank you thank you thank you! In a modern world when men are most often to be villainize, you bring nothing but pure health and therefor, love!...great presentation...and if I may I would love to add something very important (hopefully you might use it in one of the upcoming videos): speaking of testosterone production, we must not forget some pitfalls that incorrect training can actually bring! #1...trying to chase fast results many man (especially youngsters) are terribly over train...#2 everybody nowadays consume supplements to induce muscles growth, yet cutting down on a natural dietary fat: big NO NO NO!!...Male body practically can not synthesize testosterone without fat (ones again: I am talking about some natural fat, not the processed). I always suggest to my fighters that I train to order the fattest chunk of meat when they eat a stake...#3 Believe it or not, but extensive cardio training (even though is very beneficial for women) is a big testosterone killer for man!!....however, new studies show something interesting: if one man, instead of, let's say, doing 30-40 min of cardio, changes it to no more than 15-20 min, with some interesting twist, it becomes an incredible booster of Test and also HDH production....and the secret is this: do what we all "pick-intense boosters": 1 min walk....next 2,5 min jog...then!! 30-40 second run for your life...literally!!...I even tell to my trainees to look back and see a huge hungry lion charging at them!!...these 30-40 seconds will cost a person ALL energy...and just at the point when you feel that you lungs are coming out in chunks you slow down, keep just walking and recoup energy!....so within 15-20 min it's only possible to do 3-4 of these bursts...after that whatever the person, male of female, will fill like doing 1-2 hours of intense cardio...! This is simply much more efficient for the training....and for man it's a Test heaven: production will rise significantly at practically any age...Of course us, "older guys", we have to be reasonably careful: nobody wants to die on a treadmill...!
Haha it's nice to have a woman giving a lecture on this There are two types of natural testosterone boosting exercises, one is the normal squat or the split squat The other is forearm training, which significantly increases the production of testosterone levels in a natural way in mens So it is worth doing squats or training your forearms, but you should know that if you overdo the increase in testosterone, it can lead to many serious problems, including inflamed acne, prostate problems, nervous system problems,agressive behavior or depression and changes in sex life in men (ED), if the body produces too much testosterone or its supply is interrupted or mixed so be careful with the topic for mens
You are awesome! I am 59 with spinal cord fusion and have started resistance training. Immediately, I began feeling more sexual desire and my performance is increasing. This video just explained why!
Workout Routine for Boosting Testosterone: 🏋 Exercise Focus: Prioritize resistance training with an emphasis on large muscle groups. 💪 Intensity: Perform high-intensity exercises to maximize testosterone response. 🏋♂ Exercises: Include compound movements like squats, Olympic lifts, and jump squats for better testosterone increases. 🔢 Sets and Repetitions: Aim for three to five repetitions of three lower body exercises at 6-repetition maximum (6RM) or five sets of ten repetitions at 10RM. Adjust the numbers of sets and repetitions while keeping the intensity high to achieve the desired volume of work. ⏱ Resting Periods: Use shorter resting periods between sets (e.g., around 60 seconds) for a higher increase in plasma testosterone levels. 🔄 Workout Order: Start with resistance training using large muscle groups before moving on to endurance training. 📅 Frequency: Engage in regular exercise, with resistance training, to maintain testosterone levels over time. Additional Considerations 🏋♀ Weight Management: For better testosterone response, maintain a healthy weight, as obesity can hinder testosterone production. 👴 Age: Recognize that testosterone levels naturally decline with age, but regular exercise can still produce positive effects.
Just wanted to clarify that when you discus "machines" for resistance training, you are referring to isolation type machines. If someone is using a "machine" like a functional trainer ( a cable machine) your body has to use stabilizer muscles in order to stabilize the exercise movements, which would be similar, but safer than free weights.
You are great Dr. Malik. I am a 72 year old man and, frequently, I find advise and knowledge I can apply. I am very, very heathy, fit and active but, still 72.
What I personally find interesting is that I started lifting weights as a kid in the late 80’s/early 90’s and the “bro science” of observation and trial and error in the body building community was basically ticking 85-90% of the boxes on the research you cited in this video.
Thanks for transferring studies of urology and also speaking of a man’s body on top of that, that is very detailed what you explained and how you explained it thank you.
Very good and quality information. What I've heard from other specialist in this area is that endurance training is important because is the main stimulus to blood vessels capilarity to the muscles and cardio growth capacity (along with bigger and stronger heart). You kinda need this in the long run to get better results for muscle growth. Some isometric exercises calisthenics most of time can lead to stronger core body that helps doing heavy exercises correctly and prevent injuries.
"endurance training is important because is the main stimulus to blood vessels capilarity to the muscles and cardio growth capacity (along with bigger and stronger heart). You kinda need this in the long run to get better results for muscle growth. " Our heart is our most important muscle. Without a strong healthy heart and good blood circulation delivering plenty with energy to your muscles You won't be able to achieve good muscular strength. (with or without steroids).
Ignore the title of the video. The Video is based on evidence based research on achieving a balance between getting gains and improving testosterone (while avoiding increasing cortisol with heavy workouts while working to failure). Please keep in mind, workout itself do not get you gains, hope you know the 70% diet and sleep, and 30% workout formula. NOTES FROM THE VIDEO: - Resistance training is better, endurance training releases cortisol which reduces T - Use medium to heavy weights (not super heavy) - Aim for High volume (4-5 sets) and not high intensity (heavy weights) - Short resting periods - Use free hand or free weights as opposed to machines (stabilizing muscles engaged) - Lower body muscles have larger mass, so squats and deadlifts do more than benching - Better not to go to failure, since that releases cortisol which reduces T - No conclusive proof on improvements to basal/resting T, although some correlations with losing fat content - Older men have lower response, but there's sufficient evidence to still prove effective
That's why studies have shown that tennis, basketball & football players are amongst the athletes with the highest testosterone levels! Weight training along with intense anaerobic exercise is the ideal! I'm 65 and have been playing tennis & lifting weights for most of my life and have a testosterone level of a 35 y.o. according to my test results!
Watching Dr. Malik increased my testosterone naturally without exercise.
😂🤣😂
😂😂😂
Absolutely 💯
She is definitely very attractive but maybe you need to go back to middle school.
Same LOL
- Resistance training is better, endurance training releases cortisol which reduces T
- Use heaviest weights you can
- High volume
- Short resting periods
- Use free weights as opposed to machines (stabilizing muscles engaged)
- Lower body muscles have larger mass, so squats and deadlifts do more than benching
- Better not to go to failure, since that releases cortisol
- No conclusive proof on improvements to basal/resting T, although some correlations with losing fat content
- Older men have lower response, but there's sufficient evidence to still prove effective
Unfortunately I have some injuries so I can no longer lift heavy.
Heaviest weight you can but not to failure?
High volume? No no.
No type of training increase your resting test levels,its acute effect only and endurance exercise doesnt produce significant cortisol unless excessive volume and I intensity chronically like elite aerobic athletes. Most dummies on TH-cam will think this means dont do any cardio.
Exercise as hard, as long and as often as possible. BUT remember to be listening to your body, mind and your energy levels/motivation so you avoid to overtrain which only will set you back in all aspects. Enjoy 😉
Good info, I am 75 this year been lifting weights for 50 years, still training twice per week now as recovery is slower due to age.
Respect
75 and strong.💪
Thats my goal. 75 and keep going 🔥
You old farts are giving me so much hope!! Haha!! Seriously though. 43 and always thought in my head not to listen to old age stigmas. Keep on keeping on!! Life can get better with age / experience!! 💪😁 Thanks
Respect man❤️
At 47, my testosterone levels are at 398, I'm still building quality muscle at this age and I look better than 99% of the people at my gym. Keep pumping!
Find a new gym
@@phoenixrisin2269😂😂😂😂
🔥
@@phoenixrisin2269😂😂😂
Nice work
Thanks Renee 63 168 pounds exercises daily 300 to500 push ups starting squats use hand weights lot of strech exercises eat healthy fish fruits green veggies minerals widowed that bother me take care of my health you are helpful great videos terry
My total serum testosterone levels at 56 were 526 ng/dl, whereas now at 62 they are 611 ng/dl. The two main factors: I lost a lot of my visceral and subcutaneous fat along with a steady dose of workouts (5 - 6x/week).
@@Lee-1 Am I sure I lost visceral and subcutaneous fat? I have taken a pre and post DEXA scans.
Michael how old are you if I may ask?
@@123pappucantdance 62
@@4_the_health_of_it thank you. I am 34 year old. Is testosterone level should be checked regularly?
Excellent numbers! I'm went from 520 at age 50 to 710 at age 56. I attribute that to powerlifting. I started taking Tongkat Ali and Fodogia Agrestis, which has brought my recovery time down to what it was in my 30's, so I can do more work. It's been life changing.
Wow, I'm in my 60s and seeing those older men really set me back. I am ready to start back up after being away from weight training for a while. I spent years in the gym weight training but life sometimes gets in the way and things change. I really feel like I am still able to get good results with resistance training.
I hope you go back to the gym. It's never too late. I started training in my late 30's.
I have lifted haphazardly throughout my life, but at age 50, I started powerlifting. Now 56, it has changed my life. You are *never* too old to get the most from your body. Good luck, my friend.
@@Kris.G im 36 and im restarting after 10 yrs.
Trt 👍👍. For 3 /12 months . You will love it 👍
Watch later
This is still a new topic for researchers. I use to train 8 hours a week in mixed forms of training and my T-Levels were about 320. I would get tired and nap for a half hour and felt great. If you have a large belly that is the warning your body gives you to start eating less and moving more.
Where do you go to test your t-levels?
320 is on the lower side tho
Really you don't say
What an excellent presentation. Didn’t expect a urologist to be so knowledgeable about exercise science. Found this better than any number of “so-called” weight training specialists.
What makes you think shes correct?
Pick your pain or it will pick you. Am 40, and I feel amazing. Whats not been mentioned is the hormonic acute stress response of working out and Ice baths. Stress reduction is the goal. I Rewire my mind and dwell on the joy after a work out, this leads to me to stay consistant. Its not volume in one session, but volume of a lifestyle, consistancy is key for me.
how long you do ice bath? how often?
@@dimak76 you work into a real ice bath, your first few time the tub will spit you out, your goal 7 min. I take ten min cold showers now, I work outa town, soo, if its a Holiday inn, clean, I poor Ice into a bath, its a reset, you feel like you didnt work, plus my mood is much better.
"Never skip leg day." Doctor's orders...🙂
Tysm for what you do for the male community, dr Malik. 🥺
Yah for real...thanks a lot!
Why are you crying?
SIMP!
@@SheedLordBear Because he was low on test
@@Starboy-wq8lg😂😂😂
@RenaMalikMD - You are a sweetheart in more ways than one! Thank you! ❤❤❤
1. Large muscle groups, heavy weights, but not to failure
2. Keep viseral fat down
3. Little rest between sets
It is working and I am in my 60s !!!!!
Also VERY inspiring to hear from guys that are older than me! Those 75+ WOW! 👍
What a mind blower, going to failure is not necessarily better. Thank you for sharing Dr Rena!
Going to failure has been shown to increase muscle mass and strength in the latest studies.
@@MrPootzen Going to failure increases muscle size, not strength, and also increases the risk of injury, more load on Central Nervous System, higher Cortisol and longer recovery. People not taking steroids have no practical use of going to failure. Additionally, may we see the latest studies you speak of?
Not a single man , including the most trusted and highly rated and verified MEN on TH-cam has yet to clearly and in such sincere and academic way , explain exactly what is actually true. You have done an IMACLUENT job help us (yet to be fit ) men achieve a clear and instructive understanding of natural way we humans ought to increase our T levels. May you be rewarded .
In 6 months of keto and crossfit I lost 53lbs and raised my testosterone naturally from 213 to 320 total test and I'm 48. I could tell my test was going up, but was surprised by the lab results. Lots of squats, dead lifts, cleans, and snatch workouts in those six months.
Great
Damn it’s true about the drop of testosterone, 320!? and no it’s not because you’re 48.
320 holy F 🤣 213 my laaawd
I think I'd be looking for other ways to raise it .
How do you know if someone is doing crossfit , they tell you lol
Very helpful information. I still train hard at age 75. Legs are my favorite, and I leg press 700+. Keep that testosterone going!
You're a masochist! I'm impressed. I don't skip leg day, but I don't enjoy it either. 💯💯
@@michaelfera5515 Thanks! Legs I do best, other parts, chest, not so well, old shoulders....lol
@@anthonysmith820 Leg Press machines are notoriously random. I'm sure he can press 700 on the machine he uses.
@@anthonysmith820 Well, the sled weighs 118 empty. I then add 12, 45 plates and 2, 25 plates.
You do the math
@@anthonysmith820 ....Tom Platz is only 67 for starters and he never used to do leg presses as he considered them inferior to squats. I'm sure he could leg press 700 for about 50 reps.
Best advice ever, "Never skip leg day."
Agree
And cardio
Gospel my friend.
Unless you're deloading
What u do with that testosterone?
The facts that this Dr provides is absolutely amazing.
Such great advice!! I was at the gym last year and was just chit chatting with this older gentlemen, early 40’s. He recommended this channel to me and when I told him my age (29) he looked at me and told me “Wow you look good for 30”. I was so humbled and probably says a lot to why 30 year olds look like these days 👀
What an outstanding video! Having been training with weights for 35 years and being on TRT, I’m very impressed with your knowledge. I love your channel. ❤
35 and on TRT what for?
I think he said he has been training with weights for 35 years....
@@xbenxwilsonxhighlights7879 Training with weights for 35 yrs.
Very helpful - even for a 76 year old male like me. I’ve been training with weights for several decades. The most important point for me was that a male is most likely to increase his testosterone when using the larger muscle groups such as the thighs and glutes.
I have worked out and played sports my entire life, and watch a good bit of health fitness videos on TH-cam. Your information is spot on , and I always enjoy your content… Happy New Year! ❤
Extremely accurate video. That comment Rena about “leg day” was spot on. I do two per week.
Sleep is a huge factor as well
I would encourage this community to look into Kettlebell or Steel Club/Mace based workouts. This style of training checks all of the boxes for supporting the Testosterone boost the Dr. described from the video:
- Resistance Exercises
- With Large Muscle Mass
- Moderate to High Intensity
- Short Resting Period
- High Volume.
Checks all the boxes for sht that wrecks your joints to. I never understood low impact until now.
I recently started training with a club and what an amazing workout..........are real wake up call for smaller, weaker muscles!
Probably one of the best, if not thee best video I've ever watched concerning this subject. Dr. Malik, you never disappoint.
A big Thank You Dr. Malik I really appreciate your knowledge and information to keep me headed in the right direction. At 56 I still feel like I'm 35 & often told I look like I'm 37-42 years young 👍🏽
Keep on sharing the good information 😊
Since I retired I've been able to commit to weight training, three times a week. I'm as muscular as I was at twenty-five. My metabolism seems to be in overdrive, so I eat five times a day. I'm lean and rock hard. I follow the training model of three sets per muscle group, with thirty to forty seconds rest between sets. I've increased weight gradually at five pounds increments. I'll be 70 in November. Sweat is the Foundation of Youth.
What is your routine? What exercises?
@CaptainDunsel I work three times a week. I train at my local Planet fitness. I start with the back station, lat pull down seated rowing , tricep push down, standing upright rowing 3 sets each station. Then, free weights seated bicep curls, standing hammer curls, isometric exercise holding a 50 lb dumbbell to failure 3 sets. Standing shoulder shrugs, shoulder press with dumbbells,3 sets. Elevated pushups to failure. Chest crossovers using cables 3 sets, last one to failure. Three sets on the hack squat and leg extensions quadriceps and hamstrings ,3 sets. Abs , legs raises on the fitness tower, set ups with a twenty lb medicine ball 3 sets. My ab definition is visible thru my compression shirt, so it works. I finish with 15 minutes on the message chair. Good luck
I just started working out and after weightlifting in the afternoon I noticed a huge surge in energy. Glad to know it increases testosterone
Absolutely love your channel! Best part of this video “that’s why you never skip leg day”. Love it!
I had a pituitary tumor that messed with my testosterone. Luckily I got it removed back in 2019, I went from being mildly depressed, irritable, anxious and overall a terrible person to hang out with. Oh and I was 424lbs, now I'm ~250lbs, I got muscle, I stopped taking t-injections over a year ago and my life has done a 180, like seriously the last 3yrs and especially the last year has been amazing for me.
Men NEED testosterone, I don't care what you think or how you think you feel men NEED testosterone.
Why did you decide to come
Off testosterone.
Look into Wim Hof and breathing cold therapy
@@tonehernandez8598 because i wanted to know if my body could do it on its own and thankfully it did, I've been off testosterone for years now and still making progress
And as with jump squats it should be pointed out that not all resistance training requires weights. Look at any calisthenics (body weight athlete) or gymnast, to see that. In fact pole and rope climbing are two of the biggest testo inducers as they engage the whole body at once.
Didn't know Rope climbing was so good. Thanks for the info.
They are not,its entirely irrelevant the acute effect of exercise on test because it will have no health benefits
Here's the deal between free weights and machines. When you use either, you're always using your core (if needed). E.g. a smith machine standing shoulder press requires your abs/lower back (i.e. core) as well, similar to a barbell standing shoulder press.
The difference is actually because in all muscle groups, when you go free weights, it uses a lot more muscles, because it brings in the stabilizer muscles, which aren't there if you have a fixed range of motion with a locked-in machine. For example in a smith machine, the bar can't wobble over to the side etc. and is stable, so you're not using those muscles... Whereas for a barbell shoulder press, it can easily topple to the side and knock you off balance if you don't control it properly by actively trying to stabilize the bar i.e. stabilizers are brought in.
I was thinking the same thing. I was hoping people engage their core when using isolation machines instead of yanking the handle around
Ligament and tendon strength is another reason
Wow you are a genius! I’m very grateful you broke this down better!! Makes sense!! I have a friend that does crazy endurance but looks the same !! I sent him your link !! I’ve been telling him the same thing !!
One of the things I've found as I've gotten older is my rate of improvement has slowed to a crawl. I used to do three sets of 225 on the bench. After a 20-year break, I can't even do 100 and when I try to force myself to lift heavier weights I usually wind up injuring myself and having to take time off. So I'm now being careful about the amount of weight I lift. I'm going for consistency. I'm in the gym every day. No excuses. Don't know what it's doing for my testosterone levels but I feel 100 percent better.
Just curious why'd you stop
This was brilliant and very helpful. Thank you Dr. Malik!
For someone who's still working off his COVID-19 weight, this is an especially informative video. Thank you.
Don't blame Covid.. being honest with ones self is the best first step to healthier choices.
@@iksnyzrog Agreed. I gained 60lbs of "covid weight" but I take accountability for overeating and overdrinking when I was unemployed for most of 2020
@@CitizenoftheWorld1 Step one: CHECK. Now get out there and lose that 60lbs!
@@iksnyzrog 8lbs down since last month. I'll get there! 💪🏽
@@CitizenoftheWorld1 Hell Yeah!
this MD talk so clam and smooth, i found it is really relaxing my mine, thank you doc
Walking is another great way to boost your testosterone levels as well since this involves using your legs while moving around on foot outside or inside your home or office building (depending on where you live). It helps create a sense of urgency because it makes you want to get moving now instead of standing still doing nothing at all!
no it doesnt......no quad flexion which is also missing in running, that's why running is one of eth worst things you can do..
False. Swimming is way better. Basically walking is cardio, no resistance.
@@kawasakizx10rr-trackbikeco85He said Walking, not Running.
@@reymeza2707
Do both, and include biking.
These can all go with resistance training.
@@Winterstick549 walking is great but useless for directly boosting testosterone. if the goal is to lose excess bodfyfat and raise testosterone via that mechanism, its a great way to help create a caloric deficit without overly stressing the endocrine system
Lots of actionable information to help improve T level optimization via exercise! Thank you Dr Malik!
Best sum-up video on the topic! Thank you very much!
Thank you Dr. Malik. This will serve as a guide for how I develop my weight room exercise routine. I appreciate the information that you share. You're the most trusted online source that I have.
My test levels were in the 200’s, and the problem with exercise was, after work, I was too tired to do it. Since I have been on trt, I got my energy levels back, sleep better, and am overall much happier. Now I have the energy to exercise.
What are your levels now?
@@Gespense I keep them 800
This video is spot on. I'm 60 and never skip leg day. Usually do heavy weights to failure on most exercises like squats and leg press. Later in the day, I am definitely feeling the 'boost' in testosterone. In fact, before I go to gym, I usually 'alert' my lovely wife, "Honey, today is leg day. You know what that means?!" LOL.
6:49 "Going to failure may not be best for your testosterone levels."
Damn I wish I knew this before. Thank you so much Dr Malik. Fantastic video. We want more well informed videos like this please.
You're right I have been doing that for years
@hercules this is the biggest bs possible. ALWAYS train to absolute failure. All-in, flat-out.
@@8MWm3e4b Amen. Guess what increases testosterone most? resistance. You get more resistance all day long from your muscle when you have to move around BIGGER muscles. How do you get bigger muscles? By building bigger muscles which is a result of LIFTING TO FAILURE.
@Ewoks A Lot The reason why a muscle would grow if you don't push it to the max? Who invented rir anyway?
@@8MWm3e4b Pushing to failure increases chances of injury. Also, a lot of people who say that are also juiced to the gills which they forget to mention lol
Watching this video boosted my testosterone!
Wow - this is great! I am not a bodybuilder, but I am a believer in resistance training. Great info, thanks Dr. Rena!
Great info, Jeff Nippard walks the talk about these exact things and then gives the paths to do it!
This video is awesome! It is a lot of the thing I have been preaching for years. The only difference is that I promote much longer rest periods, but I may start experimenting with shorter rests.
Great information, Doctor. I appreciate all you do for men’s health. A healthy testosterone level is extremely critical for a man’s health and wellness, especially as we age.
Thanks, Dr. Malik. You're a walking medical encyclopedia and you can verbalize it all.
Mrzarvok and his magical recipes changed my life. I'm just gonna say that
Man you are so right, I feel sorry for the people who haven't found it yet
Just go to mrzarvok and see for yourself. You won't regret it.
What is it can you tell me about it please?
@@priyabratasarkar4831ignore the comment, it’s a scam and the likes are botted
Perfect video for sufferers of Post orgasmic illness syndrome
This is a woman who had a good relationship with her father! I always love seeing this.
Great video! Thanks for this! I’m going to incorporate this info in my workouts. I like how at the end she more or less said; Get up and start doing exercise!
The last time I checked my Test levels it was 780. I was surprised because I was about 55 at the time. I'm assuming it was high for my age because I focus primarily on full-body workouts. I also do a lot of high-rep squatting (20-30 reps) and dead-lifting. It's important not to smoke or drink alcohol. Don't go on any cutting diets because it will kill your test levels. And keep your body fat below 17%. In terms of protein, I like whole eggs, grass-fed beef, and salmon. That said, you can keep your test high as you age, but you have to work for it.
Isnt that exceptionally high? Even with the lifestyle you describe? Must be a bit of genetics in work there..
@Anders Bjørnsen Humm...Never thought of it that way. You could be right, though.
@@andersbjrnsen7203definitely not normal, genetics and race but those numbers you get from doing 125mg of tes cypionate per week. You get 750-800mg. After a month of taking it!
@@andersbjrnsen7203 Really, I was 780 at like 25, 30 years ago. Still workout but closer to 600. But I like the mention of diet, our American factory food eating is killing us. I'm in CA and question all these Vegans and vegetarians, who are usually all lumpy and soft, whatever...Regarding numbers, have you seen the guy who talks about 'doubling your t?' I suspect he means 350-700, but then he mentions going over 1000!
So, if I understand correctly, it's best to minimize the ups and downs of excessive bulks and cuts to keep T levels high? I am asking as I got into weight training about two years ago at 49 and feel as though I need to really build muscle for a few years and cut as needed until I develop a solid base of muscle mass for the rest of my 50s and beyond. I was hoping thar a high protein diet while on a moderate prolongued cut would allow me to melt off the fat before one or two more bulking stages. Perhaps I'll need to request testosterone tests from my Doctor every 5-6 months to monitor and adjust accordingly.
Stress kills testosterone
Yes definitely. I was stressed out for years not knowing the cause. Probiotics saved my life. They are amazing for stress and anxiety.
@@nawazwaseem2219 Probiotics wrecked my gut sadly, not for everyone...
@Gabriel Barrantes no they don't they are for gut health, but most don't actually reach your gut properly try "seed" I've been using it for a while now
It does, and the more you think about not stressing, the more stressed you get 🙄
@@gabrielbarrantes6946 are you getting your probiotics from actual food or supplements?
Everyone who goes to the gym or is struggling to lose weight should watch this video. Good job doctor
A few days after starting TRT, I was experiencing major headaches and skin breakouts. Thanks for your video
Do you keep a check on your BP ?
Dr Malik makes a lot of sense here, of course this video is about testosterone alone but there are many other health benefits to doing high intensity exercises regularly
Really helpful information without any fluff. Thank you!
Dr Malik is very good in her subject…
You have helped me tremendously. Your videos are so informative that I've been able to relate things to my Dr. that would not have been possible otherwise. Along with that the info on pills and boosting testosterone. I would like to say thank you. I am a big fan and have recommended you to lots of people
I have to correct one thing she said about lifting your max weight for the most reps. You should never start at your max weight because that is the best way to get a muscle strain on injury. You should always start at a lighter weight and work your way up. You will naturally do more reps of lighter weights to prepare your muscles for that heavier weight. This is the best way to prevent injury or strain, because once that happens then you will have to limit weight training to recover. That would lead to less productive workouts, which defeats the purpose why you're working out in the first place.
Thanks for the advice
Thank you so much for this information on how exercise effects testosterone levels. I know that I need to do more of the jump squats. I’m over 50 and want to maximize my testosterone because as you stated it decrease with age each year. I need to maximize the exercise without overdoing it that will decease the production. Appreciate you!
Great information, but a little overwhelming. Would it be possible for you to include a summary (very basic) outline of the main formula you're advising us to follow? I understand it better (and apply it) when I can see it.
On the other hand what I understand is that I just need to continue a regular, linear progression of weight training with high weights (high intensity) with short rests and overall high volume (total reps), followed by moderate, low stress cardio (in order to not produce cortisol). Right?
I don’t believe she said exactly that. You can’t do both high reps and train to failure without introducing cortisol which will kill your gains. Think about doing high reps of deadlifts. It’s much more like endurance training than progressive loaded resistance training.
So you want to lift heavy to get high intensity. That limits the number of reps. So you do a set, say whatever you can lift to where the 5th lift is the last you can do safely, with good form. Rest 60-90 seconds, then choose a weight you will fail at again on the 5th rep. Usually 3 sets is a good number.
A week later, you might find you can do 6 reps at your weight before you fail. Take your rest and add 5 lbs and do your 2nd set. Now you may be back to 5 until you fail, or maybe 4. That’s ok. Do a 3rd set.
The next week, you might find you are back to 6 reps at the new weight. Add another 5 lbs.
This is how you keep intensity high. Always increase your reps or your number of sets or your weight.
I been feeling off for a while now . I knew I was overweight at 51 years old being 230 pounds . I have always been very active but at the first of the year I decided to take my life back . I went on a strict low calorie high protein diet and started cardio and weight training nearly 7 days a week . I lost 60 pounds and now I am 170 pounds with probably less than 10 percent body fat . Although I felt better as a whole I still was struggling. For some reason I decided to go to my doctor last week and had my test level’s checked. It was 250 total . I am waiting for my doctor to decide what to do about it . I go back to see her early November
NAMASTE RENA THANK YOU FOR YOUR REALISM AND ADVICE, I WISH YOU WELL!🙏
This was comprehensive as hell! Thank you!
I have done resistance training, Endurance training, cardiovascular training, HIIT, calisthenics, specifically for a longer period of time, I can surely tell what Dr. Told us is absolutely correct , plus resistance training and calisthenics are the two training with some cardio can make you beast🙌💪💪
Thanks 😊
Great summary, just one comment:
If we are talking about resistance training for hypertrophy, then extremely short periods (like 60 seconds) are sub optimal. The work to rest ratio should be at least 1:3, and the ideal set duration for an exercise is >40s. So that tells us that resting periods of 2-3 minutes should be ideal to help with hypertrophy focussed workouts.
I say this because most of the results that are discussed in the video seem to be coming from principles that promote hypertrophy, so the fact that short rest periods help in higher testosterone but actually lead to smaller gains makes me doubt it's veracity and should be looked into much further (than any previous study that has done so).
Cheers!
Dr Rena, Just you making these informative vids increases my testosterone.
Fax
Brilliant video.
You covered th whole topic from A to Z in only 11 minutes, Thank you, doctor.
Powerlifting increases testosterone more than bodybuilding BUT take in account other aspects
How good are your joints?
If they are not so good you may want to lift more with lighter waits
Do you want overall fitness?
Than also do some cardio for you cardiovascular system
Dr . You’re all the motivation I need
Honestly I was surprised by the detail of high quality information. I subscribed from amazement.
You provide the most complete information in this space I have ever consumed over the internet...thank you.
Rena...I'm not sure if you are reading your comments....but if you do: thank you thank you thank you! In a modern world when men are most often to be villainize, you bring nothing but pure health and therefor, love!...great presentation...and if I may I would love to add something very important (hopefully you might use it in one of the upcoming videos): speaking of testosterone production, we must not forget some pitfalls that incorrect training can actually bring! #1...trying to chase fast results many man (especially youngsters) are terribly over train...#2 everybody nowadays consume supplements to induce muscles growth, yet cutting down on a natural dietary fat: big NO NO NO!!...Male body practically can not synthesize testosterone without fat (ones again: I am talking about some natural fat, not the processed). I always suggest to my fighters that I train to order the fattest chunk of meat when they eat a stake...#3 Believe it or not, but extensive cardio training (even though is very beneficial for women) is a big testosterone killer for man!!....however, new studies show something interesting: if one man, instead of, let's say, doing 30-40 min of cardio, changes it to no more than 15-20 min, with some interesting twist, it becomes an incredible booster of Test and also HDH production....and the secret is this: do what we all "pick-intense boosters": 1 min walk....next 2,5 min jog...then!! 30-40 second run for your life...literally!!...I even tell to my trainees to look back and see a huge hungry lion charging at them!!...these 30-40 seconds will cost a person ALL energy...and just at the point when you feel that you lungs are coming out in chunks you slow down, keep just walking and recoup energy!....so within 15-20 min it's only possible to do 3-4 of these bursts...after that whatever the person, male of female, will fill like doing 1-2 hours of intense cardio...! This is simply much more efficient for the training....and for man it's a Test heaven: production will rise significantly at practically any age...Of course us, "older guys", we have to be reasonably careful: nobody wants to die on a treadmill...!
Totally agree 👍
Excellent, very informative, and complete.
Thanks Doc.. yup, Never Skip Leg Days .. legs are Biggest Muscle Group on your body..
also, never skip Cardio. helps Burn Overall Fat levels.
Love this channel and no bro science in sight. Thank you Dr Malik
Haha it's nice to have a woman giving a lecture on this
There are two types of natural testosterone boosting exercises, one is the normal squat or the split squat
The other is forearm training, which significantly increases the production of testosterone levels in a natural way in mens
So it is worth doing squats or training your forearms, but you should know that if you overdo the increase in testosterone, it can lead to many serious problems, including inflamed acne, prostate problems, nervous system problems,agressive behavior or depression and changes in sex life in men (ED), if the body produces too much testosterone or its supply is interrupted or mixed so be careful with the topic for mens
You are awesome! I am 59 with spinal cord fusion and have started resistance training. Immediately, I began feeling more sexual desire and my performance is increasing. This video just explained why!
Workout Routine for Boosting Testosterone:
🏋 Exercise Focus: Prioritize resistance training with an emphasis on large muscle groups.
💪 Intensity: Perform high-intensity exercises to maximize testosterone response.
🏋♂ Exercises: Include compound movements like squats, Olympic lifts, and jump squats for better testosterone increases.
🔢 Sets and Repetitions: Aim for three to five repetitions of three lower body exercises at 6-repetition maximum (6RM) or five sets of ten repetitions at 10RM. Adjust the numbers of sets and repetitions while keeping the intensity high to achieve the desired volume of work.
⏱ Resting Periods: Use shorter resting periods between sets (e.g., around 60 seconds) for a higher increase in plasma testosterone levels.
🔄 Workout Order: Start with resistance training using large muscle groups before moving on to endurance training.
📅 Frequency: Engage in regular exercise, with resistance training, to maintain testosterone levels over time.
Additional Considerations
🏋♀ Weight Management: For better testosterone response, maintain a healthy weight, as obesity can hinder testosterone production.
👴 Age: Recognize that testosterone levels naturally decline with age, but regular exercise can still produce positive effects.
Thank you for the visuals. They helped me understand a lot!
Just wanted to clarify that when you discus "machines" for resistance training, you are referring to isolation type machines.
If someone is using a "machine" like a functional trainer ( a cable machine) your body has to use stabilizer muscles in order to stabilize the exercise movements, which would be similar, but safer than free weights.
You are great Dr. Malik. I am a 72 year old man and, frequently, I find advise and knowledge I can apply. I am very, very heathy, fit and active but, still 72.
Dr Rena's eruditeness and enthusiasm is a testosterone boost producer all by itself. Her physical attractiveness doesn't do harm either !
Honestly , only watching you makes me boost my testosterone!
Hectorius
What I personally find interesting is that I started lifting weights as a kid in the late 80’s/early 90’s and the “bro science” of observation and trial and error in the body building community was basically ticking 85-90% of the boxes on the research you cited in this video.
Wow you explained this so much better than those gym trainers and the explanation on volume and intensity was on point.
Thanks for transferring studies of urology and also speaking of a man’s body on top of that, that is very detailed what you explained and how you explained it thank you.
Very good and quality information. What I've heard from other specialist in this area is that endurance training is important because is the main stimulus to blood vessels capilarity to the muscles and cardio growth capacity (along with bigger and stronger heart). You kinda need this in the long run to get better results for muscle growth. Some isometric exercises calisthenics most of time can lead to stronger core body that helps doing heavy exercises correctly and prevent injuries.
just take some steroids 💪
"endurance training is important because is the main stimulus to blood vessels capilarity to the muscles and cardio growth capacity (along with bigger and stronger heart). You kinda need this in the long run to get better results for muscle growth. "
Our heart is our most important muscle. Without a strong healthy heart and good blood circulation delivering plenty with energy to your muscles You won't be able to achieve good muscular strength. (with or without steroids).
do bruce lee exercises
@@iman3gb he took steroids so.. 💪
You dont have to lift weights to have high testosterone. Just eat right and play a competetive sport just for fun. Avoid junk food.
Try doing high intensity resistance training with short rest periods without hitting failure.
Awesome video, very informative and motivating! thank you!👍
It took .long time to develop muscle mass with sole endurance training at 72. You're a motivator. Doc.
Ignore the title of the video. The Video is based on evidence based research on achieving a balance between getting gains and improving testosterone (while avoiding increasing cortisol with heavy workouts while working to failure). Please keep in mind, workout itself do not get you gains, hope you know the 70% diet and sleep, and 30% workout formula.
NOTES FROM THE VIDEO:
- Resistance training is better, endurance training releases cortisol which reduces T
- Use medium to heavy weights (not super heavy)
- Aim for High volume (4-5 sets) and not high intensity (heavy weights)
- Short resting periods
- Use free hand or free weights as opposed to machines (stabilizing muscles engaged)
- Lower body muscles have larger mass, so squats and deadlifts do more than benching
- Better not to go to failure, since that releases cortisol which reduces T
- No conclusive proof on improvements to basal/resting T, although some correlations with losing fat content
- Older men have lower response, but there's sufficient evidence to still prove effective
That's why studies have shown that tennis, basketball & football players are amongst the athletes with the highest testosterone levels! Weight training along with intense anaerobic exercise is the ideal! I'm 65 and have been playing tennis & lifting weights for most of my life and have a testosterone level of a 35 y.o. according to my test results!
@quentin crisp - WOW!!!! Thanks for this info b/c I am one year older than you. You say that you have the T of a 35 year old, Amazing! Inspirational!
Yup its the jumping/sprinting in basketball.
Please show us your markers
@@claudrebille178 How can he do that w/o compromising his privacy / security on YT? Agree otherwise.
Thank you, Dr. Malik it is nice to learn specific steps to include in my daily routine. Time stamp 1:35. 1:38