Wednesday, March 20, 2013

Bodybuilding and Strongman workout routines boost testosterone

Strongman Protocol:
Sample Workout
The following workout is a sample routine that I would do on a Saturday using what I could find in a gym (don't attempt these exact weights just yet)!
Axle clean and press: warm up with bar, 130x5, 170x5, 220x5, 250x5, 270x5, 300x5
Deadlifts from a 3-inch box: 225x5, 315x5, 405x5, and 500 for as many reps as possible in 60 seconds.
Trap bar carry: 510 for 50 ft., 600 for 50 ft., 700 for 50 ft.
Finger tip holds: 25-pound dumbbell in each hand for as long as possible
* Tire flip: As many flips as possible in 60 seconds
* If you don't have access to a tire, you can add a different multi-joint gym lift like pull-ups or heavy one-armed rows.

Strongman Training Made Practical

Also see:
Strongman Training for Beginners

Bodybuilding Hypertrophy:
EXERCISE                     SETS     REPS

Bench Press                  5-7      10-12
Incline Bench Press          5        12
Flat-Bench Dumbbell Flye     5        10-15
Weighted Dip                 4-5      12-15
EXERCISE                     SETS     REPS

Barbell Curl                  5       6-8
Incline Dumbbell Curl         5       8-10
Barbell Preacher Curl         4       8-10
Concentration Curl            4       10-12
EXERCISE                     SETS     REPS

Arnold Press                  5       8-10


Overhead Barbell Press        4       6-8
Upright Row                   4       8-10
Dumbbell Lateral Raise        4       10-12
Dumbbell Lateral Raise        1       50+
("down the rack")
EXERCISE                     SETS     REPS

Leg Extension                5-6      15-20
--superset with--
Barbell Squat                5-6      15
Leg Press                    5        15
Hack Squat                   4        30
("stripping" method)
EXERCISE                     SETS     REPS

Donkey Calf Raise            5-6      15-20
Standing Calf Raise          5-6      10-20
Seated Calf Raise or         4-5      10-15(1)
Leg Press Calf Raise

(1) Employing "pumping" reps at the end
of each set
EXERCISE                     SETS     REPS

Weighted Wide-Grip Chin      4-6      10-12
Deadlift                     4-5      6-10
T-Bar Row                    5        10-15
Barbell                      5        10-15
Bent-Over Row
EXERCISE                     SETS     REPS

Close-Grip Bench Press       4-5      6-8
Cable Pressdown              4-5      8-10
Overhead Dumbbell Extension  4-5      10-12
Dumbbell Kickback            4-5      12-15
The Complete Arnold; Joe Weider's Muscle & Fitness; Jul2007, Vol. 68 Issue 7, p214-226, 10p

Also see:
The Ultimate Beginner 3-Day Full Body Routine
A Proper Bodybuilding Workout for Beginners

Effects of Strongman Training on Salivary Testosterone Levels in a Sample of Trained Men: Ghigiarelli, Jamie J.1; Sell, Katie M.1; Raddock, Jessica M.1; Taveras, Kurt2

Podcast: SHR # 1157 :: Effects Of Strong-Man Style Training On Hormone Levels