Stephen Adele

Training for Massive Testosterone Surges

Introduction to The Testosterone Solution Workout Plan

Special Excerpt from the All-New, Revised Testosterone Solution™ by Stephen Adele

Testosterone is the male hormone that, to varying degrees, regulates your height, facial hair, bone density, mood, sexual functioning, and a host of other important male characteristics. But in truth, the real reason we're so darn interested in testosterone is because it's primarily responsible for making you a stronger, more muscular, confident guy.

In The Testosterone Solution, Stephen Adele provides a foolproof, integrated plan, using only the most recent scientifically proven breakthroughs, to turn your Testosterone up naturally!

Testosterone is what makes a guy a man's man, so to speak. It's what gives you that uncompromising dominance in your workouts… that pleasurable spark in the bedroom… that walk of confidence in your workplace... that undeniable sensation that you're on top of the world.

When your goal is to raise your testosterone levels naturally, it goes without saying that the strategy in weight training is to optimize the body's anabolic environment. By releasing not only more testosterone (T) but also other growth-inducing hormones like human growth hormone (HGH), insulin, and insulin-like growth factor (IGF-1), which are important for helping the body repair and build new muscle tissue as well as improve overall health.

The creation of new muscle starts with muscle damage. Lifting and lowering weights creates microscopic tears in your muscles and starts this process of muscle growth off nicely... but from there, it's up to you to have sufficient T available to promote increased protein synthesis and thus make the original structure stronger and bigger.

It's been proven that a single workout can create a prolonged muscle-building "anabolic environment" effect in the targeted cells (that is, increased T and improved protein synthesis) that can last anywhere from 24 to 48 hours—even longer if you've significantly damaged the muscle cells. That is, using dumbbells and barbells to perform such lifts as bench presses, squats, deadlifts, shoulder presses, and other basic, compound movements.

The most advanced training method to prime your body for the "perfect" anabolic environment can be achieved by following the guidelines of a recently published study found in the Journal of Applied Physiology, which revealed a particular workout resulted in a 67% increase in T and an astonishing 25-fold increase in growth hormone (GH, another effective hormone). To maximize your body's natural hormonal response, the study used a 10-set, 10-repetition (with 70% of 1-rep maximum) single exercise lifting schedule, with three-minute rest intervals. We will follow a slight modification of this.

Look at the training regimen (in the diagram below), and you'll see how it's structured such that you repeat your cycle of "Maximum Hormonal Response Training" (MHRT) each week, keeping the number of sets and repetitions at ten.

To maximize the body's ability to produce increased amounts of T, I'd suggest you follow this program for no more than 21 days (or three weeks). Then go back to your "normal" training routine (and diet) for two to three weeks, and then follow the MHRT for another cycle of 21 days. And repeat this again (for three 21-day cycles in total).

"...a particular workout resulted in a 67% increase in T and an astonishing 25-fold increase in growth hormone..."

After two or three rounds of MHRT, T should be surging in your system; however, due to the increased stress this training can put on your body, it's best not to follow MHRT more than three or four times a year, at most. Otherwise, you risk overtraining and possibly impairing your body's ability to repair itself.

I've structured the weight-training program (see the chart below) so it focuses on a collection of variables that, when set in a specific order, will elicit a specific response. These are the key program variables: (i) type of exercises and order; (ii) type of muscle actions used (e.g., eccentric [negative], concentric [positive], isometric [static]); (iii) training intensity; (iv) volume (e.g., number of exercises, sets, and total reps); (v) repetition speed/tempo; (vi) rest periods between sets and exercises; (vii) training frequency; and (viii) muscle groups trained.

You should work out with weights no more than three to four times a week. If you can't get to the gym on the weekends or any other day for some reason, I'd suggest you take an extra day off, or you could work out two days in a row. But because of the intensity and amount of volume in this program, you should always try to avoid working out more than two days in a row. Follow the charts below to see how the Program works... (You can add weight whenever you feel it's possible, but be sure you are physically and mentally up for it.)

Each workout involves doing only one exercise per body part. Yes, that's right: one! (Believe me, if you follow the prescribed workouts and train as hard as you can, one exercise will be all you need!) And besides, you'll probably cut your normal training time in half. This will give your body more time for recovery, which is very important. Before you discredit this workout, because it calls for training with weights only every other day... try it.

I have a hunch, after the first workout, you'll be emailing me to tell me how sore you are and how excruciatingly tough the workouts are!

By the way, aerobic exercise is optional. If you feel you need to do cardiovascular exercise, try to do it at a "slow-and-go" intensity level. In other words, try to keep your pulse rate in the 60 to 70% maximum range, and try to do your cardio on non-weight-training days. Two or three 20- to 30-minute sessions a week are plenty. However, if you can, try to limit your cardio, at least during the MHRT phase, and then resume doing it once you return to your "normal" training and dieting.

Refraining from too much training will optimize the level of T (and other anabolic) hormones your body will produce.

Make no mistake about it, my friend, this training program is downright hard. To perform such an inordinate amount of repetitions or to stick with just one exercise for each body part will likely feel unconventional. That's because it is! But remember, the main differences between this workout program and the one you've likely been following is why this one will absolutely, positively stimulate the continual surges of natural T, and the one you're currently following likely doesn't.

Overall, I think you'll find the workouts simple to follow, very intense but fun and result producing in terms of size and strength gains!

WEEKLY EXAMPLE OF THE TESTOSTERONE MHRT PROGRAM

DAY ONE: Chest/Legs *super-set

Bench Press* (dumbbell or barbell)

Warm-up: 1 set x 20 repetitions (20% 1-RM)

Work sets: 9 sets x 10 repetitions (60% 1-RM)

Tempo: 2-1-2 (bring the weight down for a count of two, hold it for one second, and push up the weight for a count of two)

Rest: 90- to 120-second intervals

DAY TWO: Off (or light cardio training and/or abdominal work)

Swiss Ball Crunches

Work sets: 4 sets x 50 repetitions (or until abs really burn)

Recumbent Bike—Stationary (or treadmill, elliptical)

Work sets: 20 to 30 minutes of "slow-and-go" cardio. (In other words, use a medium level of intensity and keep RPM around 70 and heart rate at 60% or 70% of maximum.)

DAY THREE: Back/Shoulders *super-set

Dumbbell Row* (dumbbell or barbell)

Warm-up: 1 set x 20 repetitions (20% 1-RM)

Work sets: 9 sets x 10 repetitions (60% 1-RM)

Tempo: 2-1-2 (bring the weight down for a count of two, hold it for one second, and push up the weight for a count of two)

Rest: 90- to 120-second intervals

DAY FOUR:*Repeat Day Two

Off (or light cardio training and/or abdominal work)

DAY FIVE:*Biceps/Triceps/Hamstrings *super-set

Seated Curls* or Standing (dumbbell or barbell)

Warm-up: 1 set x 20 repetitions (20% 1-RM)

Work sets: 9 sets x 10 repetitions (60% 1-RM)

Tempo: 2-2-2 (bring the weight up for a count of two, hold it for two seconds, and let the weight down for a count of two)

Rest: 90-second intervals

DAY SIX:*Repeat Day Four Off (or light cardio training and/or abdominal work)

DAY SEVEN: Off (Do nothing and eat whatever you want!!)

Here's a summary of the important points we've covered:

• Stick to the largest muscle groups to stimulate the most hormones (e.g., chest, legs, back, etc.).
  
  
• Use a selection of "metabolically demanding," basic, compound exercises (e.g., squats, bench, rows, etc.).
  
  
• Use the highest intensity level possible in each workout.
  
  
• Recruit more muscle fibers by using high-volume workouts (10 sets with 10 reps).
  
  
• Keep rest intervals short in-between sets—less than three minutes.
  
  
• Try to add weight from one week's workouts to the next whenever possible.
  
  
• Always record your workout sessions (e.g., exercises, reps, sets, and weights used).
  
  
• Try to work out with a partner whenever you're attempting heavier weights!

Conclusion: Your Plan for T-Boosting Success

There's no disputing that if you follow the three potent lifestyle factors, as I've integrated them into the Testosterone Solution Plan (for at least three 21-day cycles), you can positively influence and support your body's natural ability to increase levels of testosterone—without having to resort to dangerous steroids or unproven prohormone supplements. See, like I mentioned earlier, the goal is to stimulate the body to increase its own natural production of T, all the way to upper "normal" ranges (+1,000 ng/dl) and possibly way beyond.

By putting these T-boosting factors into place—diet, training, and supplements—you're almost guaranteed to have your T levels rise to new heights. With increased T production, more than likely, you'll just feel better and have a more positive outlook on everything—your workouts, sex life, and overall sense of confidence and well-being. Testosterone is that powerful and can spark drastic, noticeable changes in your life.

Simply put, more testosterone allows you to "turn on your mojo" and realize your full potential—as a man. So, get to it…

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