| Testosterone promotes muscle growth. Scientific | | | | bloodstream. Recently, however, research has been |
| studies have shown that two exercises, the squat and | | | | done on individual exercises to determine whether they |
| the powerlifting-style deadlift, produce a significantly | | | | all produce the same hormone response. These |
| greater release of testosterone than most other | | | | studies by Kraemer, Fahey, Hakkinen, and others |
| exercises. Always include these two exercises in your | | | | reveal that a significant release of testosterone is |
| natural bodybuilding routines. | | | | achieved during exercises that use large muscle |
| Testosterone plays a major role when you want to | | | | groups, such as the powerlifting-style deadlift, power |
| gain muscle. This hormone stimulates increased muscle | | | | clean, and squat. These exercises stimulate |
| mass by helping to promote the buildup of muscle | | | | testosterone production because a critical mass of the |
| tissue (anabolic conditions). This is because the | | | | body's muscles is forced to contribute to the |
| filaments within the muscle fiber that do the work of | | | | completion of the effort. This may not seem too |
| contraction are proteins (actin and myosin). Like all | | | | surprising, as these exercises have long been |
| proteins, they contain nitrogen, which is derived from | | | | considered mass-building power movements. |
| the protein foods we eat. Nitrogen can also be | | | | However, studies by Guezennec and others show |
| excreted from the body when tissue is broken down | | | | that the bench press does not produce a similar |
| (catabolic conditions). By increasing the retention of | | | | hormone release. This is because the body is |
| nitrogen in the body, testosterone enhances protein | | | | stationary on a bench during that exercise, so the |
| synthesis and helps to ensure a positive nitrogen | | | | critical mass of body movement is not achieved. |
| balance, which is when there is more nitrogen retention | | | | "The larger muscle mass involved in the squat and |
| than excretion. It also decreases bodyfat levels and | | | | deadlift increases the metabolic demands on the body |
| promotes the release of growth hormone. | | | | to a critical level, which stimulates an endocrine |
| Testosterone acts on the receptors on nerve cells as | | | | response," says Dr. William Kraemer, Director of the |
| well, leading to changes in their structural protein | | | | Human Performance Laboratory at Ball State |
| content. This increases the ability of the muscle | | | | University. "The body recognizes that there is a need |
| connected to these nerves to generate the forces | | | | to repair itself after the exercise stress, so it produces |
| required for muscle contraction. Most testosterone | | | | testosterone and other hormones to carry out the |
| production in men occurs in the testes, although some | | | | task. Additional training adaptations are triggered as |
| takes place in the adrenal gland. Women also have | | | | well, including up-regulation of various receptors and |
| testosterone, although usually only about 10 percent as | | | | enhanced protein synthesis. Exercises that do not |
| much as men. It is produced in the adrenal gland. The | | | | place such a metabolic demand on the body do not |
| pituitary gland secretes two hormones that control | | | | produce the same series of events." The inevitable |
| natural testosterone levels. | | | | conclusion: you should incorporate these |
| If you want to build muscle, it's good to know that | | | | testosterone-releasing exercises into your workout |
| scientists have known for many years that exercise | | | | program for muscle of legs and back. |
| stimulates the release of testosterone into the | | | | |