Dr. Duncan French

So, you know, the binding capacity of testosterone and influencing different tissues within the body, I touched on, you know, muscle tissue, but, you know, the ligaments, the tendons, even bone to some extent, you know, testosterone is potential to influence that.

in terms of removing osteopenic kind of characteristics, et cetera.

So yeah, it's a magic hormone, let's say, with many end impacts in terms of adaptation.

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.

If you look at many of the exercise interventions that we use to try and investigate and interrogate testosterone, it was usually, you know, a six by 10 protocol.

So,

six sets of 10 repetitions which is you know it's quite a large you know 60 repetitions is quite a large volume for a single exercise and that was usually pitched at about 80 percent intense over one repetition max intensity okay so 80 percent of the one rep max six six sets of 10 reps separated by rest of two minutes two minutes which is actually pretty fast yes at least to me it is anytime you see these two to three minutes when you're actually watching the clock

By the third, fourth set, you're dying for more.

Yeah.

Yeah.

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 the endocrine

you know, consequences.

But I think that's the type of protocol that is most advantageous for driving anabolic environments.

Yeah, we would do that in a back squat.

So, you know, multi-joint, you know, challenging exercise, multi-muscle, multi-joint, 80% load of your one repetition max, and then six by 10.

We did play around with, you know, your classic German volume type 10 by 10 kind of protocols.

but they were just unsustainable at that 80%.

The key to what we also did was we always adjusted the loads to make sure that it was 10 repetitions that were sustained.