I stand corrected!!
Heavy leg exercises just trigger a temporary surge of testosterone and this spike lasts only 15 to 30 minutes post-workout before returning to base level.
However, physical training does increases testosterone levels in blood, and the most effective method to do this is strength training.
Also note that, the highest level of testosterone is recorded when the rest periods are about 90 seconds, or a combination of short and moderate rest periods.
So I officially went down heavily to know everything about the legs exercises and it's effect on body.
And what I found is that training legs and making them stronger literally increases testosterone levels.
Take a note Gentlemen of X!!
Train your legs twice to the failure ❤️❤️
The Average Person is lazy because of nutrient deficiency.
They have:
--> Low B12.
--> Low zinc.
--> Low magnesium.
--> Low Vitamin D3
--> Poor sleep.
You know It's reallly hard to feel driven when your body is running on low nutrition.
The Average Person
· Doesn't exercise
· Gets 4000 steps a day
· Doesn't get enough sleep
· Sits under fake light all day
· Eats nothing but ultra processed foods
The High Performer
· Does the opposite of the average person
Things you do not need to build muscles
--> fancy supplements
--> expensive gym equipment
--> "secret" workout programs
--> 2+hour workouts
--> perfect genetics
Things you need are simple:
--> progressive overload
--> enough protein
--> slight surplus calories
--> hard training
--> quality sleep
--> consistency
--> consistency
--> consistency
Is there anything which I missed??
Foods I am eating to build muscle.
Carbs --> Rice, bananas, oats, potatoes, dates
Protein --> Eggs, chicken, and fish
Fiber --> Seeds (chia, pumpkin, and sunflower), fruits (bananas, papaya) and veggies.
Fat --> Eggs, peanut butter
My current bw stands at 79.1 kg. Let's see if I can reach 85 kg by the end of the year while keeping the gains lean.
The journey continues!!!!
@bolexy2004@Emmachuuks My dear bro, there is no comparison here at all.
Gaining 15kg of muscle is solid 3-5 years of work (especially for a working man)
So yeah, building that kind of muscle is really impressive 💪
Find your TDEE, formula added below in the link.
Now, let's take the 2700 calories as your daily Intake (but, please find your TDEE to make sure the exact no. of calories you need.
Considering you want to take 2* your bw of protein. 160gm protein is what you should be taking (as a bare minimum)
160gm of protein gives you just 640 calories.
Even if you increase protein to 200gm, that still gives you 800 calories only.
Rest 19 - 2100 calories you need to take from Carbs and Fat.
https://t.co/iaE4fLZxYT
In the end, it's all about how badly you want it and the efforts, intensity and hard work you are willing to put in to get the results.
With this mindset, it's back to chest and shoulders this Thursday.
In the end, it's all about how badly you want it and the efforts, intensity and hard work you are willing to put in to get the results.
With this mindset, it's back to chest and shoulders this Thursday.
I have looked into it this is the reasoning behind it. 👇
Carbs are literally your body's preferred fuel source, and If you have taken some carbs before training, your muscles generally have more glycogen which helps with the strength and endurance.
Caffeine is a different game, Its not for energy, but it can make you feel more alert, focused and less fatigued.
Thanks @tryingtobeLFA for engaging with the post and sharing your observation! You are absolutely spot on! 🫡