TESTOSTERONE AND HUMAN GROWTH HORMONE (HGH) RESPONSE
Providing the correct programming, nutrition and recovery periods are used then positive hormonal responses can be seen which will help to combat the negative responses of training.
‘Anabolic hormones such as testosterone and the superfamily of growth hormones (GH) have been shown to be elevated during 15-30 minutes of post-resistance exercise providing an adequate stimulus is present.
Protocols high in volume, moderate to high in intensity, using short rest intervals and stressing a large muscle mass, tend to produce the greatest acute hormonal elevations. (e.g. testosterone, GH and the catabolic hormone cortisol) compared with low-volume, high-intensity protocols using long rest intervals.’ (1)
Testosterone is the facilitator for HGH and Insulin like Growth Factor (IGF-1) during the anabolic process.
Large compound movements are reported as being the best stimulators of testosterone.
CORTISOL RESPONSE
This is a catabolic hormone, meaning it breaks down tissue, the opposite of anabolic hormones. Therefore, it is something we need to control and not risk training overload that stimulates greater cortisol response.
Cortisol increases during highly metabolic training protocols, high in volume and low in recovery periods.
STRENGTH TRAINING PROTOCOLS
These are examples of some of the best strength sets and give you the best chance of stimulating Testosterone and Human Growth Hormone (HGH) Response.
5 SETS OF 5
Ask any strength coach and their likely to recommend this protocol as the best way to build strength. Once you know you 1 rep max, your 5 sets should be set at between 75% and 85% depending on whether it’s a heavy day or a light day. You may programme this across 3 weeks, so week 1 is at 75%, week 2 at 80% and week 3 at 85%. If during the workout, you’re feeling good then you could up the last couple of sets.
RAMPING FOR 1RM, 2RM OR 3RM
Whether you’re working on your 1, 2 or 3 RM, stick to the rep range and increase the weight each set, 5 to 6 sets is optimal range. If your following a 3 week block. You might aim to achieve 95% of rep max in week 1, 100% in week 2 and 105% in week 3.
54321 REPS
This one’s nice and simple. The weight goes up as reps go down. If your following a 3 week block. You might aim to achieve 95% of 1 rep max in week 1 in the final set, 100% in week 2 in the final set and 105% in week 3 in the final set.
No one method stands out, although 5 sets of 5 has been one of the most long standing, successful methods.
321 WAVES
If you’ve been searching for a strength training workout that pushes you all the way to your 1 rep max whilst providing excellent gains then the 321 Waves has to be high on your list of workout routines.
The simple load progressions in stages provide a gradual overload and progressive demands on the neuro-muscular system.
The outline of the progression for the waves are detailed below for the Back Squat and Bench Press. Your starting weight needs to be around 80% of your 1 RM. You should always plan your weights and increments before starting. Finally, depending on how you feel that day, hitting your 1RM or above it may not be possible, so don’t be disappointed if you don’t get there every time.
321 Waves x 4
Back Squat example for an athlete with a 200kg 1RM. Starting weight approximately 80% of 1 RM.
Warm up sets 2 x 5 reps
Wave 1
3 @ 160
2 @ 170
1 @ 180
Wave 2
3 @ 170
2 @ 180
1 @ 190
Wave 3
3 @ 180
2 @ 190
1 @ 200
Wave 4
3 @ 190
2 @ 200
1 @ 210
Bench Press
Bench Press example for an athlete with a 150kg 1RM. Starting weight approximately 80% of 1 RM.
Warm up sets 2 x 5 reps
Rest after each set, 60 to 90 seconds.
Wave 1
3 @ 130
2 @ 135
1 @ 140
Wave 2
3 @ 135
2 @ 140
1 @ 145
Wave 3
3 @ 140
2 @ 145
1 @ 150
Wave 4
3 @ 145
2 @ 150
1 @ 155
Reference:
1. Hormonal responses and adaptations to resistance exercise and training. Kraemer WJ, Ratamess NA. http://www.ncbi.nlm.nih.gov/pubmed/15831061
2. A training program for hormone optimization, Dan Trink. https://www.t-nation.com/training/training-program-for-hormone-optimization
3. 22 proven rep schemes by Chritian Thibaudeau, https://www.t-nation.com/training/22-proven-rep-schemes