Andrew Huberman· PhD
I asked Duncan about this and he mentioned that that done twice a week is probably the maximum that anyone could do that and still maintain this increase in testosterone.
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I asked Duncan about this and he mentioned that that done twice a week is probably the maximum that anyone could do that and still maintain this increase in testosterone.
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He and his colleagues found the ideal training protocols for stimulating testosterone release which is something that many people want to do for a variety of reasons. And that involved doing six sets of 10 repetitions even if it requires lightening the weight on one set to the next, with about two minutes 120 seconds rest in between sets.
Now, it's important to point out that that six sets of 10 was done with big compound movements. So things like squats, or deadlifts, or chin-ups or things of that sort. And those were done as single sessions not in concert with a bunch of other exercise, although if athletes are doing that, there's no reason why they couldn't also do other types of training elsewhere in the week.
The key to what we also did was we always adjusted the loads to make sure that it was 10 repetitions that were sustained. So if the load was too high and an athlete or participant had to drop the weights on the sixth repetition, we would unload the bar and make sure they completed the 10 repetitions.
So if you look at many of the exercise interventions that we use to try and investigate and interrogate testosterone, it was usually a six by 10 protocol. So, you're touching at about- - Six by 10 meaning? - Yeah, six sets of 10 repetitions, which is quite a large... 60 repetitions is quite a large volume for a single exercise. And that was usually pitched at about 80% intense of one repetition max intensity.
If you look at many of the exercise interventions that we use to try and investigate and interrogate testosterone. Um it was it was usually you know a 6x10 protocol. So six sets of 10 repetitions which is you know it's quite a large you know 60 repetitions is quite a large volume for a a single exercise. And that was usually pitched at about 80% intens of a one repetition max intensity. ... 2 minutes.
The key to what we also did was we always adjusted um the loads to make sure that it was 10 repetitions that were sustained.