Musculation
My goal is to gain muscle mass and strength. I want to learn how to boost testosterone naturally and optimize my diet and training program. So everthing in this article is about that.
My traing program (full body workout)
I want to try doing a full body workout 3 times a week. Wensday, Friday, Sunday. repeated bout effect, so the repeated stimulus leads to less muscle damage and soreness.
I do pausing i reps
I will try to take picture of my self to see the progress.
Workout
| Day | Gym | Home |
|---|---|---|
| Monday | Rest | Forearms |
| Tuesday | Full | Neck |
| Wednesday | Rest | Forearms |
| Thursday | Full | Forearms |
| Friday | Rest | None |
| Saturday | Rest | Forearms |
| Sunday | Full | None |
Home workout
Neck
less heavy so more reps, every 2 days:
- neck flexion
- neck extension
- lateral flexion
- rotation
buy a neck harness i think it’s worth it, do it at home. the device.
Arms
- Reverse grips curls
- Hand gripper
- Popeye Pronator
Gym workout
Delts (shoulders)
front and rear delts are the lest important since you do it cheat and back work. side delts are the most important 70~90%.
Exercices:
- Super rom leterail raise (don’t rotate arm or hand [don’t thumb up])
- Cross body cable y-raise (but go in front of you don’t get stuck by you body)
Bi
Tri
Forearm
Chest
Abds
- Cable crunches
- Leg raises (roman chair)
- Plank
- anti-rotation target the transverse abds and obliques
Back
Legs
Cardio
- 10 min of cardio after the workout
Testosterone
- Mean level today: ~400 ng/dl
Steps to boost it:
- Optimize cholesterol levels: Cholesterol is a precursor to testosterone. Healthy levels can improve hormone production.
- Train your legs: Compound exercises involving leg muscles can boost testosterone for up to 72 hours (ideal frequency: 2 times per week).
- Get 3 hours of deep sleep (stages 3-4 NREM): Deep sleep is critical for hormone regulation.
- How to improve deep sleep: Relax your body; magnesium helps. Sources include avocados or supplements.
- Spend time in sunlight: Exposure to sunlight regulates your circadian rhythm and resets high cortisol levels. A morning walk is ideal.
Diet
eat a lot don’t transform the food into muscle, so you diet permit to have muscle growth, you can’t force feed grow muscle. The idea to have 10 ~ 20% more calories than you need.
⚠️ 2 more important is to :
- hit calorie target
- hit engouh protein to gain muscle mass
Than The 3 macronutrients are important:
- creatine: I the best natural option you can take 1.4 kg per year of leans mass. don’t have any side effect don’t need cycle (side note for 25% of people creaetine don’t work).
- Protein: It’s concevient to use if you can ti your goal with food. 1.6 ~ 2.2 g/kg of body weight.
- caffeine: give strength, power muscular endurance, not muscle growth. I don’t recommend (i don’t) since you build a tolerance.
for example : steroide cycle 4 ~ 9 kg in & month.
3 ~6 meals per day is ideal.
Bad
- don’t have a workout plan, you need to have a plan to implement a progress overload usualy load (⚠️ i did struggule quite on that).
- Bad technical (ego lifting, bad form) but you can still
- don’t use wide range of motion, to get deep stretch.
- Controle the negative phase of the movement. Don’t let the weight free fall, specialy on the finale rep where muscle activation is the highest.
- Slipt don’t do bro split (i did that for a long time) I do full body workout is better.
- doing to much set, max 6 set is enough.
To add i don’t know where
I find my self with joint strain before muscle fatigue I need to work on that.
Info
- Testosterone: A key hormone for muscle growth, energy, and libido.
- Anabolic: Refers to processes that build tissue, including muscle. Testosterone is an anabolic hormone.
- REM sleep: Stands for Rapid Eye Movement sleep. Critical for memory and learning but not directly related to testosterone.
- Cortisol: The stress hormone. It isn’t inherently bad; it helps regulate blood pressure, blood sugar, inflammation, protein metabolism, and sleep-wake cycles. However, chronic high cortisol can interfere with testosterone production.
Inspiration
My methode is inspired by Mike Mentzer, Jeff Nippard. I will use a combination of full body and heavy duty methode.
a bit:
Anatomy
Metabolism: body process of conveting food into energy, so survival reoair and growth. metabolistes : Metabolites are by-products of exercise. Their buildup causes a burning sensation, but it can also stimulate muscle growth, making it beneficial for muscle development.