What's the best way to build lean muscle?
It's not just the exercises, light weight - high reps or heavy weight - low reps, etc. These are all good and important, but not enough.
The secret to build muscles is to do whatever you can to to increase your testosterone level. Why testosterone (T)?
Testosterone (T) helps activate Type I slow-twitch (for endurance) and Type IIb fast-twitch (for strength and power) fibers to Type IIa fibers which have the greatest potential for muscle growth from weight training.
A high-intensity weight training session boosts your T levels for about 1-2 hours after the workout and then levels off after about 48 hours. This is actually a good thing, although research does not know why this happens, because T is taken up by the muscles to increase protein synthesis.
Now you know why it's importance to recover from workout to workout. As you work out more and more and get bigger and stronger, your body's hormone receptors become more sensitive and are able to do more with the same amount of T. Consistent training also results in activating your T receptors with small bursts of testosterone, making your body more efficient at using T.
As you know, muscle is your secret weapon to fighting abdominal fat, especially the fat that accumulates around your mid section (the 'love handle"). Research shows that increased abdominal fat decreases T levels. So weight training increases testosterone's effects simply by reducing body fat. Sounds good?
But what's the best way to increase your natural testosterone level?
Lean muscle is your secret weapon to fighting abdominal fat, especially the fat that accumulates around your mid section (the 'love handle"). The reason behind this is that testosterone is the anabolic hormone responsible for muscular development.
So what's the best way to increase your natural testosterone level?
- Lift heavy that recruit, involve and stimulate more muscle tissue.
- Use compound movements to maximize muscle-fiber involvement such as squat and deadlift.
- Keep rest interval short to effectively optimize hormone release.
- Don't over-train to avoid releasing catabolic hormone (cortisol) which breaks down muscle fiber.
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