Today I want to tell you about a special tip that can boost your resting testosterone levels.
Since man boobs are caused by a high estrogen to testosterone ratio (high estrogen, and/or low testosterone), boosting resting testosterone levels can go a long way in helping you to lose man boobs.
But this special training tip does more than just boost testosterone. Via other mechanisms separate from testosterone, it helps you to grow muscle and burn body fat quicker and more effectively than the form of training most other people will have you doing.
It's all shown beautifully by an excellent study in 2003, published in the journal, Medicine and Science in Sports and Exercise, where 30 subjects were split into two groups. Both groups followed a whole-body 3-set resistance training protocol, training 3 days a week.
Group 1 followed the same training protocol throughout the week, while Group 2 followed an “undulating periodization” model, where they rotated training volume and intensity within a given week.
Here’s how the two training protocols looked:
Group 1 (No Periodization):
Monday: 8-10 reps per set (Medium Weights, Medium Volume) Wednesday: 8-10 reps per set (Medium Weights, Medium Volume) Friday: 8-10 reps per set (Medium Weights, Medium Volume)
Group 2 (Undulating Periodization):
Monday: 4-6 reps per set (Heavy Weights, Low Volume) Wednesday: 8-10 reps per set (Medium Weights, Medium Volume) Friday: 12-15 reps per set (Light Weights, High Volume)
The reason I like this study is because unlike a lot of other studies on periodization, both groups performed a very similar total volume of exercise. Too many other studies, for some bizarre reason, have the non-periodized group performing just one set of each exercise, while the periodized group performs multiple sets.
All that these other studies show is that multiple sets are better than single sets – they don’t isolate the effects of periodization by matching the training volumes between the two groups. This study is one of few that actually matches the training volumes, so you can see the true benefits of periodization.
Another thing I like about this study is that it also measures multiple different parameters, including strength, anaerobic power, muscle growth, fat loss, and resting testosterone levels.
Here’s what the study found…
6 months into the study, and by the end of the study at 9 months, the periodization group were found to have greater strength (higher 1 repetition maximum in both leg press and bench press), higher vertical jump height, greater peak anaerobic power (confirmed by Wingate test), and importantly for us, greater muscle mass, lower body fat count, and higher levels of resting anabolic hormones (testosterone and insulin-like growth factor 1 (IGF-1)) than the non-periodized group.
Ain't that really something??
Just by alternating from heavy, to medium, to light days within a week, you can force your body to grow more muscle, shed more fat, and boost those T levels.
“Undulating” periodization is where you change the program within the same week (just like in the program above), and do the same program week after week. It's been found to be far more effective than “Linear” periodization, where you start off doing light weights with high volume, and progress to doing ever-increasing intensities as the year progresses.
One reason undulating periodization works, is because it helps you progress in your lifts.
Your heavy days make you stronger, and will help you progress in your medium and light days, by making the weights feel lighter.
Your light days make you more resistant to fatigue, by increasing the blood flow and mitochondrial density in your muscles. This will help make your heavy and medium days feel a lot easier.
Also, when you vary your workouts through periodization, it keeps shocking your body so it doesn't adapt, stagnate, and get you stuck in a plateau. I like to think that your body raises your testosterone levels in an attempt to make you ready for anything you might throw at it.
So, if you're doing some form of resistance training, I really think you should give undulating periodization a go. It worked really well for me, and my clients love it. It's a lot more fun and exciting to be able to change up your routine and challenge your muscles in different ways.
If you're NOT doing resistance training, then now's a good time to get started. In my experience, resistance training is the best form of training for transforming your physique, especially if you want to lose man boobs.
If you're interested in a step-by-step blueprint of how to exercise to get rid of man boobs, then you might like to check out the Chest Sculpting Blueprint. The Chest Sculpting Blueprint is a resistance training program that focuses on whole-body training for optimal muscle growth and fat loss. It's also designed to boost testosterone to help you lose man boobs. And yes, it does make use of undulating periodization. Click the following link if you'd like to learn more about the program: