If you remember, in my last post I told you how high intensity interval training (HIIT) is the way your body was naturally wired to exercise. I mentioned how studies have shown that HIIT is more efficient at burning body fat than long distance cardio, and that unlike long distance cardio, HIIT boosts testosterone levels, which really helps to flatten out that chest.
In this post I want to tell you about a type of exercise that boosts testosterone levels way more than HIIT does. Studies have shown that multiple sets of lower body weight training in the 8-10 repetition range, boosts testosterone levels more than any other type of exercise tested.
In all the studies I have come across, the testosterone boosts gained by doing upper body exercises like the bench press, pull-ups and shoulder press, pale in comparison to the boosts you get from doing lower body training like squats and deadlifts. Scientists suggest this is because the muscles in your legs and butt are so much bigger than any of the muscles in your upper body.
An exercise like barbell squats, stimulates all of the muscles in your lower body. The reason lower body weight training stimulates more testosterone release than HIIT, is because you're using a higher resistance, AND putting those muscles through their full range of motion. This results in more muscle microtrauma and a greater stimulation of the repair and growth process.
Now a lot of my clients are reluctant to do squats at first, because squats don't really exercise the upper body. But when they try them out for a few weeks, they soon see that squats do more for their body than any direct upper body exercise. Not only does the increased boost in testosterone help to really target chest fat, it also helps to burn fat and grow muscle all over the body.
Now the best approach of course, is to combine squats with upper body training. When you get the balance right, your man boobs will flatten out quicker than most people believe is possible.
In this email, I'll tell you about squats, so you can get started on your road to a flat chest right away. If you want the advanced stuff – a full, unique resistance training program that's precision engineered for losing man boobs, then pick up a copy of the Chest Sculpting Blueprint.
One of my customers recently told me I should call this program the “Man Boob Eradicator”, because of how quickly it helped him to get rid of his man boobs. But that's such a lame-sounding name, “Chest Sculpting Blueprint” sounds so much cooler, don't you think?
In the Chest Sculpting Blueprint, I discuss secret techniques and powerful new exercises that transform round man boobs into powerful, square, stone slab-like pecs that look awesome on the beach.
You can learn more about these methods here:
So, here's how you get started with squats.
1. Get yourself a barbell with some weight plates.
2. Watch the following video on how to do the exercise with good form:
3. Load the barbell with the heaviest weight that lets you do 3-4 sets of 8-10 repetitions. Studies have shown that this set and repetition range helps boost testosterone levels the most. Another key factor for maximum testosterone release is to rest around 1.5-2 minutes between sets.
In case you're not familiar with what sets and repetitions are, here's what it looks like:
- Do 10 squats (set 1)
- Rest 2 minutes
- Do another 10 squats (set 2)
- Rest 2 minutes
- Do yet another 10 squats (set 3)
When you do 10 squats, you are doing 10 repetitions, or “reps” for short.
4. Train 3-4 days per week max. Training daily will lead to overtraining. Your muscles will not have enough time to recover and grow, and the testosterone boosts you get from the exercise will diminish.
For a lot of guys it's hard to accept that an exercise like squats can beat the hell out of the bench press, pushups and cardio when it comes to losing man boobs.
I can give you so much more theory on why weighted barbell squats are the single best exercise for losing man boobs, but you'll never truly believe me until you try it for yourself. Pick up a set of weights and get started right away!