definitely want to get back to your trajectory. But as long as we're on the interactions between androgens testosterone and its derivatives and different tissues, you know, from the work that you did as a PhD student and and throughout your career. Could you say that there's a? There are some General principles of training that favored testosterone production in terms of that the that somebody who's not an elite athlete could use somebody who's already adapted to weight training somewhat. Like they know the difference between a dumbbell in a barbell and they know how they know the various movements. They're not going to damage themselves. But once they're doing that, I mean, I've heard shorter sessions are better than longer sessions, but in rep, loads with that, there's a lot of parameter space, but if you were going to throw out some of the parameters that you think are most important to, Pay attention to for the typical person who's trying to use weight training to build or maintain muscle. Yeah, lose body fat, so body recomposition and or stay strong and healthy for sport. I'm a different kind. Yes.
So the work that we obviously, you know, I was exposed to back him a PhD and it was a double-edged sword. And as much as testosterone is really stimulated by an intensity factor and also a volume Factor. Now, growth hormone is a little bit different. That's largely driven by an intensity factor alone.
Oh really Iris. Growth hormone was driven by volume, which just goes to show you. Maybe I've no, no. No, I think you're probably right. It just goes to show you that most of what's out there on the internet has completely, right? Not only not only is it wrong? It's usually backward. So, no trust. I know trust your nothing because because I think people just make this stuff up, right? Because it's very hard to measure growth hormone and testosterone. And, and I'm can't imagine most of the stuff that I see out there, they're taking drips and and, you know, measuring free versus bound and all this kind of stuff. But that's what you do in Laboratories. Yeah,
you look at total composition, and you look at how much of that is free circulating in the system. How much is bound and therefore biologically active bound to receptor creating limitation. But yeah, coming back to testosterone in terms of the training strategies. It's largely driven by Boston in intensity and volume Factor. So if you look at many of the exercise interventions that we use to try and investigate and interrogate testosterone it was, it was usually, you know, a 6x8. And protocol. So you touching a six by ten meaning? Yes, six sets of 10 repetitions, which is quite a large, you know, 60 repetitions is quite a large volume for a single exercise and that was usually pitched about 80% intense over one repetition. Max intensity. Okay.
So 80% of the one rep, max six, six sets of 10 reps separated, by rest of my two minutes, two minutes, which is actually pretty fast at least to me at
anytime. You see this two to three
minutes, when you're actually watching the clock, those two minute, rest periods. Go. By pretty fast
by the third full of set. You dying for more. Yeah, and I think, you know, we, you know, we formulated that kind of exercise protocol to really Target, you know, the release of testosterone and try and drive up these anabolic environments to study that the endocrine, you know consequences, but I think that's that's that's the type of protocol that is most advantageous for driving anabolic environment. And that was it for
the workout. Yes,
and we would do that in a back squat. So, you know, multi-joint. You know, challenging exercise, multi muscle multi-joint, 80% loads of your one repetition Max and then 6 by 10. We did play around with, you know, you classic German, volume type 10, by 10, kind of protocols, but they were just unsustainable at that. 80% the the key to what we also did was, we always adjusted the loads to make sure that it was ten repetitions that were sustained. So, if the load was too too high and an athlete or Participant had to drop the weights on the six repetition. We would unload the bar and make sure they completed the 10. Repetitions, bring me back to the point of it's an intensity and a volume derivative that is going to be most advantageous for testosterone relief.
That's really interesting. And one thing that you mentioned there is especially interesting to me, which is you said, when you go from six reps, sets of 10 repetitions to ten sets of 10, repetitions. You see? It's not as beneficial in might even be counterproductive, but to me the difference between 6 and And that's his only four sets. It doesn't even sound that much. So that sort of hints at the possibility that the thresholds for going from a workout that increases testosterone to a workout that diminishes testosterone is actually a pretty narrow. Margin. Yeah,
and I think it comes back to the intensity factor, then you know what? We saw with that 10 by 10 protocol really sees pretty significant drop offs in the load. And again, we're trying to stimulate with intensity with mechanical strain through intensity, as well as metabolic strength. Ooh, volume and I think that's that's the Paradigm that you've got to look at. Is that the mechanical load has to come from, you know, that the volume, the actual weight on the bar and the volume is the metabolic stimulus. How much it would driving lactate how much we're driving, you know, glycogenolysis in terms of that type of energy system for, you know, executing a ten by ten protocol. And what we often saw was just a significant reduction in the intensity capabilities of an athlete to sustain that. So, we shortened the volume. I'm to try and maintain the intensity interesting
When Weight Training, Testosterone Is Stimulated By Intensity & Volume; 6 Sets x 10 Reps Is Optimal
Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45