The Big "T"
By
Jamie Hale
The following is an excerpt from Knowledge and Nonsense
by Jamie Hale (2007).
Testosterone (TST) is synthesized and secreted from the leydig cells of the
testes via the hypothalamic-pituitary-gonadal (HPG) axis. A small amount is also
derived from the ovaries and adrenals and from the conversion of other
androgens. It decreases protein degradation and increases protein synthesis, and
most evidence concludes that it has a significant effect upon muscle tissue.
TST may contribute to protein accretion by stimulating the release of other
anabolic hormones. It is derived from cholesterol and isn’t freely soluble in
plasma. The majority of TST is bound to albumin (~38 percent) and the sex
hormone-binding globulin (SHBG) (~55–60 percent) with the remaining amount
circulating freely or unbound (~2–5 percent). Unbound TST represents the
biologically active fraction available to the tissues, although TST that is
weakly bound to albumin may become active through its rapid dissociation from
albumin. So the pool of free and albumin-bound TST has often been termed the
“bioavailable” steroid.
Program design
Kraemer and colleagues compared the hormonal response of eight exercises
performed with either a five repetition max (RM) load for 3–5 sets per exercise
and three minutes of rest between sets or a ten RM load (three sets per
exercise) with one-minute rest periods. The total TST response to the
hypertrophy scheme was much greater than that reported following the neuronal
scheme. These results could have been due to more total work with the
hypertrophy scheme. (This is speculation though because I haven’t seen the exact
loads used in the study.) Hakkinen and Pakarinen reported an increase in total
TST and free TST to a hypertrophy squat session (ten sets times ten repetitions
or ten RM). However, no significant changes in total or free TST occurred after
the performance of a neuronal type squat session (20 sets times one repetition
or one RM).
Dynamic power training protocols have also produced significant androgen
responses. For example, total and free TST increased in response to half squat
lifts performed with a load of 50 percent of one RM. In general, the blood TST
response to hypertrophy and dynamic power schemes are of similar magnitude with
neuronal schemes producing the smallest change.
Training status
Training status (experience) appears to be an important factor regarding
hormonal response to exercise. Strength trained athletes have shown greater TST
(total and/or free) responses than non-athletes. In addition, greater training
experience is accompanied by enhanced responses. These data indicate an enhanced
sensitivity of the HPG axis (and TST secretion) to resistance exercise with
resistance training experience. This adaptation would positively influence the
training response, particularly if combined with a training-induced increase in
resting TST.
Hormone secretion may be further sensitive to the type of training experience
with a less pronounced TST response found in endurance-trained males than
resistance-trained and untrained males. Lowered TST secretion among endurance
athletes is not uncommon and may be explained by training-related dysfunction
within the HPG axis (it probably has something to do with elevated levels of
ampk in endurance athletes). Lower serum TST concentrations have been shown with
1–2 weeks of high volume weightlifting.
Bodybuilders and steroid users have shown an inhibited hormone response to
resistance exercise. A 70 percent reduction in TST was observed among male
bodybuilders performing a lower body workout. Another study looked at the
endocrine responses among bodybuilders and powerlifters that were separated into
two groups—anabolic steroid users and non-steroid users. Following an intense
squat workout, no significant changes in blood TST occurred in either group.
Rozenek and colleagues reported a smaller TST response to resistance exercise
among steroid lifters compared with non-steroid lifters. The response may be
explained by the greater TST levels in steroid lifters and lower LH levels
compared to those seen in non-steroid lifters. It is possible the TST uptake and
utilization is enhanced as an adaptive response to specific training practices.
The secretion of other hormones and their effects on TST levels need to be
considered also.
Nutrition
A study performed by Chandler and colleagues examined acute hormone responses
to exercise with CHO and/or PRO taken immediately after and two hours after
exercise. Supplementation produced a reduction in total TST in the post-exercise
period compared with a placebo. A similar response was observed over three
consecutive days of exercise with CHO and PRO supplementation and in response to
a mixed meal, an isocaloric beverage with a similar content, and a isocaloric
CHO beverage. This type of supplementation seems to exaggerate the post-exercise
decline in TST. This response could be due to an increase in hormone uptake
and/or clearance. The decrease in TST observed was not associated with a decline
in LH, which suggests a greater hormone clearance. The ratio between TST and
SHBG remained unchanged after supplementation, which is indicative of stable
free testosterone levels despite lowered TST.
Some studies have shown that dietary fat has beneficial effects on serum
testosterone levels. A study by Hamalainen and colleagues examined the effects
of dietary fat content and the ratio of polyunsaturated to saturated fatty acids
(P/S ratio) on serum sex hormones in 30 healthy male volunteers. The customary
diet of the subjects, which supplied 40 percent of energy as fat (mainly from
animal sources, P/S ratio 0.15), was replaced for a six-week period by a
practically isocaloric experimental diet containing significantly less fat (25
percent of energy) with a higher P/S ratio. Other environmental factors were
stabilized. Serum testosterone, 4-androstenedione, and serum free (non-protein
bound) testosterone decreased. The results of the study indicated that in men a
decrease in dietary fat content and an increase in the degree of unsaturated
fatty acids reduced the serum concentrations of androstenedione, testosterone,
and free testosterone.
A study by Raben and colleagues investigated serum sex hormones and endurance
performance after a lacto-ovo vegetarian diet and a mixed diet. The lacto-ovo
diet resulted in lower total TST levels compared with the mixed diet. After six
weeks on the diets, the total TST was significantly lower on the lacto-ovo diet
than on the mixed diet during exercise. Serum free testosterone, however, did
not differ significantly during the six-week dietary intervention periods. There
was no significant difference in endurance performance between the groups.
Jamie Hale is a sports conditioning coach, author, gym owner, and fitness
and nutrition consultant. He has contributed to numerous exercise and sports
publications (nationally and internationally) and has authored four books. Jamie
is a member of the World Marital Arts Hall of Fame in recognition of his
conditioning work with martial artists. He is considered by most in the industry
as a specialist in agility and sledgehammer training and is also known for his
ability to get bodybuilders as lean and dry as bone for competition. To learn
more about Jamie, visit his website at www.maxcondition.com or contact him by
phone at (859) 737-2753. He is available for seminars and camps as well.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
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