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18.09.2008


More progress with strength training that's tuned to your hormones

We've already had personalized nutrition, but according to the Journal of Strength and Conditioning Research, there's now personalized training. Sports scientists from New Zealand achieved good results in an experiment they did with sixteen ruby players.

The concept of personalized training is based on the idea that strength training will be most effective if your body produces lots of anabolic hormones during and just after training.

The New Zealanders only looked at good old testosterone. The type of training that causes the highest testosterone peak varies from individual to individual. Thatís why the researchers tested four types of training on all of the rugby players, and measured the testosterone concentration in their saliva. This way they could determine what type of strength training each sportsman reacted to best and worst, individually.

The types of training tested are set out below. The last one on the list is not a simple strength training, but a ballistic training.


Sets

Reps

Load

Rest

4

10

70 percent 1RM

Two minutes

3

5

85 percent 1RM

Three minutes

5

15

55 percent 1RM

One minute

3

5

40 percent 1RM

Three minutes


The researchers then got eight players to train using the scheme that made their testosterone production rise the least. Eight others trained using the scheme that made their testosterone rise the most. After three weeks the researchers measured how much weight the rugby players could shift with the leg press and bench presses.

All eight players that had trained using the scheme that made their testosterone production rise the most had made the most progress. Of the eight that had trained using the scheme that made their testosterone concentration rise the least, only two had made any progress. The strength of the remaining six had either stayed the same or declined.

Sources:
J Strength Cond Res. 2008 Mar;22(2):419-25.