protocol for cardio and weight trainings to optimize testosterone

To optimize testosterone levels through exercise, a combination of targeted weight training and cardiovascular activity is recommended. Here’s a structured protocol based on insights from the Huberman Lab:

Weight Training Protocol

1. Type of Exercise:

   • Focus on heavy resistance training with compound movements (e.g., squats, deadlifts).
   • Use a rep range of 6-10 reps per set, targeting 80% of your one-repetition maximum (1RM).

2. Training Volume:

   • Aim for 6 sets of 10 repetitions per exercise, separated by two-minute rest intervals.
   • Avoid training to failure; instead, stop just short of failure to maximize hormonal benefits without excessive fatigue 1.

3. Frequency:

   • Train with this weightlifting regimen about 3-4 times weekly, allowing for adequate recovery.

4. Neural Engagement:

   • Ensure proper technique to effectively recruit high-threshold motor units, which is critical for maximizing testosterone production 1.

Cardiovascular Activity

1. Timing:
   • If combining with weight training in the same session, perform weight training first, followed by cardiovascular exercise to prevent decreases in testosterone levels during workouts 2.
2. Type and Duration:
   • Engage in moderate-intensity cardio (like jogging or cycling) no longer than 75 minutes per session. Longer or more intense sessions may increase cortisol levels, which can negatively impact testosterone 2.
   • High-Intensity Interval Training (HIIT) is also beneficial and can enhance testosterone levels, so consider incorporating short bursts of intense activity interspersed with rest 2.

Overall Recommendations

• Stay within a training duration of about 1 hour for optimal hormonal balance; excessive duration can be counterproductive 1.
• Monitor energy levels, recovery, and overall well-being; adjust intensity and volume according to your body's feedback to avoid overtraining, especially if in a caloric deficit, which can worsen testosterone levels 1.

By following these guidelines, you can effectively optimize testosterone levels through your exercise regimen.