Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45
Main Takeaways
- Heavy lifting increases androgens (e.g., testosterone, DHT, etc.).
- Testosterone benefits muscle growth, ligaments, tendons, and bone density and is stimulated by intensity and volume.
- The 6x10 protocol with 80% of 1RM and 2-minute rest between sets is an effective training protocol to increase testosterone production.
- Growth hormone release is mainly driven by workout intensity.
- Rest is as important as load and intensity for muscle development.
- Cold exposure is beneficial for recovery when used purposefully and periodically.
- Heat is also a stressor and must be managed correctly to have beneficial responses.
- High-intensity efforts require carbohydrates for fueling, and ketone cycling may be beneficial for metabolic efficiency.
- Skill training is quality over quantity, and fatigue should not influence the quality of repetition.
- UFC fighters face unique technical skill demands, fluctuating stimulus, and physical and mental resilience challenges.
