protocol for cardio and weight trainings to optimize testosterone

For testosterone-focused training, prioritize heavy resistance work before cardio; the clearest specific protocol is six sets of 10 on a challenging compound lift, rather than taking sets to failure. 1 2

• 1. Compound exercises and load: Use multi-joint movements such as squats or deadlifts. One studied approach used about 80% of your one-repetition maximum (1RM) for six sets of 10; reduce the load if needed to complete all 10 reps. For heavy-load training more generally, the evidence discussed also favored working hard without reaching failure. 3 4
• 2. Rest and sets: Rest about two minutes between sets. The testosterone-focused protocol was six sets of 10; increasing it to 10 sets of 10 did not produce the same testosterone response. 5 6
• 3. Weekly frequency and technique: The specific six-by-10 session was suggested at about twice weekly, with frequency depending on training history and recovery. Heavy loads recruit high-threshold motor units; use sound technique and don’t start with an exceptionally demanding protocol if you’re not adapted to training. 7 8
• 4. Cardio timing and duration: If combining cardio and lifting in one workout, lift first. Brief HIIT or sprinting can increase testosterone; endurance exercise extending beyond 75 minutes may reduce it. 2
• 5. Session length and recovery: Keep training appropriately bounded: sessions of 60 minutes or less are described as supporting testosterone increases, while prolonged, intense sessions past 75 minutes may shift testosterone down and cortisol up. Adjust the work to your recovery; the transcripts caution that doing too much work can be counterproductive. 9 10