Arnold Schwarzenegger transformed bodybuilding through his innovative training methods, marked by rigorous, high-volume workouts. In a recent Arnold’s Pump Club newsletter, Arnold Schwarzenegger discusses natural ways to increase testosterone through high-intensity interval training.
Arnold Schwarzenegger began weightlifting at a young age, quickly rising to prominence in the bodybuilding world, ultimately winning the Mr. Olympia title seven times. Renowned for his disciplined workout regimen, Schwarzenegger’s approach emphasized high-volume training, focusing on a variety of exercises to target each muscle group.
Beyond his illustrious career in bodybuilding, Schwarzenegger serves as a model of vitality and longevity, highlighting the importance of anti-aging practices, such as simply sweating, and maintaining a healthy lifestyle. Even at 76, Arnold Schwarzenegger has maintained his ‘you rest, you rust‘ mentality, consistently hitting the gym daily.
Arnold Schwarzenegger Shares How High-Intensity Interval Training Helps Increase Natural Testosterone Levels
Schwarzenegger’s addiction to working out seems to be the secret to his vitality. However, in a recent Arnold’s Pump Club newsletter, Schwarzenegger reveals that incorporating high-intensity interval training (HIIT) just three times a week can also naturally increase testosterone.
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“Can your workout preferences change your hormones? Maybe — but not in the way you might think.”
“A recent study suggests that high-intensity interval training boosts testosterone.”
Schwarzenegger breaks down the study that linked HIIT workouts with boosted testosterone and gives his thoughts.
“Scientists observed sedentary men on a 12-week program where they performed three HIIT (high-intensity interval training) workouts per week. These workouts consisted of four sets of four-minute sprints, each followed by three minutes of rest.”
“(One could argue you can’t truly “sprint” for four minutes, but that’s a separate conversation). The goal was to sprint at an intensity where the participants achieved 80 to 90 percent of their estimated maximum heart rate and then recovered at about 55 to 65 percent of their maximum heart rate.”
“The participants increased their testosterone up to 16 percent by the end of the program (a 37 to 45 ng/DL increase).”
While it seems simple enough, Schwarzenegger explains that there is more to it than simply sprinting a few times a week. Any type of exercise that results in high heart rate and fat burning can have similar effects.
“So, is high-intensity exercise the testosterone boost you need? Maybe. The hard part is that many variables influence testosterone levels, including muscle gain, fat loss, stress reduction, and sleep quality.”
“In the HIIT group, the participants lost fat and gained muscle — both of which increases testosterone. And we know from prior research that consistent exercise can also lower stress and improve sleep, which also can boost the Big T (although these variables weren’t measured).”
“So, it might not be the type of exercise that boosts testosterone as much as the outcome of your efforts. Any type of exercise that builds muscle and decreases body fat could lead to a similar outcome.”
Arnold Schwarzenegger isn’t the only bodybuilding legend and former Mr. Olympia champion to advocate for HIIT workouts. Dorian Yates is also a huge proponent of going to failure using HIIT-based workouts. Feeling that ‘less is more,’ Yates prioritizes heavier weights over more repetitions.
If that wasn’t enough, Dr. Rhonda Patrick, Co-founder of FoundMyFitness and esteemed nutritional expert, also endorses the importance of HIIT-based workouts. Dr. Rhonda Patrick has highlighted that HIIT workouts influence glucose control, mitochondria, and heart health.
High-intensity interval training packs a punch when it comes to boosting overall health and well-being, and Arnold Schwarzenegger grasped its importance early in his bodybuilding journey.
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