Why Skipping Leg Day Might Cost you Testosterone
While there’s a ton of ‘bro science’ out there, there’s one lesson a lot of people keep asking “Does leg day increase my testosterone levels?”
Well, scientifically speaking—yeah, it does. Bro science, this time, is true.
But testosterone levels don’t increase because they saw you hashtag legday and throw up a meme. It doesn’t respond and say, “Oh, it’s leg day, prep the test” It’s because of anatomy, endocrinology and badassery.
Ok, let’s talk about #legday
Endocrine System and Training
The endocrine system is a network of glands that secrete hormones in response to signals or triggers. These hormones act as messengers and are carried through the bloodstream to deliver their message. The receiving cells act on the message.
Seems kind of simple—hormones are like carrier pigeons? Shyeahh…they really are. But unlike pigeons, our bodies need hormones just to function and survive. They impact reproduction, body temperature, heart rate, mood, muscle growth, and more. And if they’re out of whack—it can wreak havoc on our lives. But if you understand them—you can harness the power of them…in a way.
Resistance Training and Testosterone Response
Resistance training produces an increase epinephrine and norepinephrine. In turn, they increase blood glucose, muscle contraction and energy. This is to fuel you.
Testosterone responds as the repairer and rebuilder. Triggering muscle protein synthesis, it begins to rebuild your ‘damaged’ muscles. Now, the amount of testosterone released is dependent on the size of the muscles worked, the intensity and volume of working out.
See where we’re going here?
Your legs are your biggest muscle group. Resistance training will provide the biggest testosterone response.
But the type of exercise matters, too.
Endurance/cardio will not elicit a testosterone response.
Studies also show free weights—even at the same weight and exhaustion levels as machines exercises—provide a greater hormonal response.
The response by the body after resistance training legs with free weights at a moderate to high intensity with high volume will produce the greatest hormonal elevations.
But that’s not all. Testosterone promotes growth hormone production. So, while testosterone is repairing and rebuilding, the HGH is growing your gains.
The increase in these anabolic hormones are ideal, but the cascading benefits are equally enticing. The increased blood flow from resistance training increases muscle cell uptake of nutrients and the cell’s sensitivity to anabolic hormones which increases the number of hormone receptors in the cell. That means more hormone will bind as you continue to work your hot bod out.
So deadlifts, squats and lunges …these are a few of your new favorite things.
Increase Your Gains with Muscle Feeding Nutrients
If you made the connection above about increased blood flow and nutrient intake—we bet you already have your shaker filled with some muscle building BCAAs.
If not, think about it—your blood vessels are open, your blood flow is increased, your hormone levels are up—you’re straight up anabolic—why not seize the opportunity to feed your muscles BCAAs and nutrients while they’re gobbling up everything in sight? Seriously, we can’t do everything for you.
Just kidding. Yes we can. Go here, fill up your shaker then hashtag leg day—it’s time to drive up your hormones and get more gains for your pain.