When it comes to resistance training, both short-term and long-term research has shown that higher-volume training programs (think multiple sets at a moderate to high loads—70 to 85 percent of your 1 rep max) tend to elicit the greatest hormonal response. 1,13 Stick to protocols that stress large degrees of muscle mass and are moderate to high intensity. Additionally, more seasoned gym goers may want to incorporate forced repetitions periodically into their programs, as testosterone increases have been observed with this type of training. 14 Incorporating other post-failure training techniques such as dropsets or partials may similarly be associated with higher T production.
RESULTS: A total of 151 records were identified by systematic review and 42 studies with a total of 1495 healthy young women (age range: 18-40 years) were included in the meta-analysis. All included studies were experimental studies and 21 were non-comparative. Pooling of the results derived from all the included papers showed that total T levels significantly decreased during COC use [mean difference (MD) (95% confidence interval, CI) - nmol/l (-, -); P < ]. Significantly lower levels of free T were also found [relative change (95% CI) (, ); P < ], with a mean decrease of 61%. On the contrary, SHBG concentrations significantly increased during all types of COC use [MD (95% CI) nmol/l (, ); P < ]. Subgroup analyses revealed that COCs containing 20-25 µg EE had similar effects on total and free T compared with COCs with 30-35 µg EE. In addition, suppressive effects on T levels were not different when comparing different types of progestins. However, subgroup analyses for the estrogen dose and the progestin type in relation to changes in SHBG levels did show significant differences: COCs containing second generation progestins and/or the lower estrogen doses (20-25 µg EE) were found to have less impact on SHBG concentrations.
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