Why You Need To Read This: To optimize your muscle mass and strength gains without endangering your health using steroids and/or other drugs, strong knowledge of the hormones your body produces for building muscle is critical. General knowledge is useless you must be enabled to optimize these hormones with effective training, nutrition and recuperation principles to create a synergistic effect for explosive natural muscle growth.
What You Will Get From This Lesson: Learn how to perform an honest and accurate assessment of your body's natural muscle growth hormones. From this information you will know how long your optimal workout is for you to build muscle as fast as possible for your unique genetics. Learn how to manipulate your diet training and muscle building schedule including rest/recuperation and attitude to maximize your hard efforts in the gym to result in reaching your own unique muscle hypertrophy ceiling.

Explanation of Hormones Manipulated For Explosive Growth and Fat Loss

To create and sustain explosive growth spurts the following hormones must be optimised to your genetic potential:

Your hormones are largely responsible for whether the foods you eat are partitioned into your muscles for increased mass/size or stored as fat.

Each of the above hormones can be manipulated by diet and exercise. This is the premise behind the Underground Mass Secrets bodybuilding program. To teach you the most effective ways to manipulate these hormones naturally to get the most benefit with the least effort.

In order to understand the relation diet and training have to the above hormones following is an explanation of how to optimise your body’s ability to produce each hormone in the above list:

Testosterone

Testosterone stimulates muscle growth, increases protein metabolism and is responsible for development and maintenance of male sex characteristics.

In order to support optimal testosterone production ones diet must be balanced with ample amounts of vitamins and minerals specifically the B vitamins, zinc,vitamin C and manganese.

Increased fat intake is required specifically between thirty and forty percent of daily calories from various fat sources (explained in detail in a following lesson).
Protein intake is recommended to be at least one gram per pound of body weight daily.

The intense training of large muscle groups with heavy resistance (85-95% max) and short rest intervals has shown to increase testosterone levels.

Consistent good nights sleep usually of at least seven to nine hours duration helps to optimise testosterone levels.

Individuals with higher body fat levels usually have lower endogenous (internal /natural) testosterone levels. The same individuals with body fat levels below fifteen percent (but not below five percent) have shown in studies to have increased testosterone levels.

Short bursts of intense weight training have been shown in studies to increase natural testosterone levels. How long is a short burst training session? This is critical to optimize your bodys muscle growth and avoid overtraining leading to decreased muscle building testosterone levels.

The length of training session or “burst “is directly related to your genetics and age. Genetics refers to your natural growth hormone levels and testosterone levels. Age is related to your training time as natural testosterone levels and growth hormone levels do decrease after age thirty.
For an explosive growth spurt, workout duration ranges between 10 minutes long and 65 minutes maximum ( for the genetically elite).

A good starting duration is 25 minutes. To optimise your workout duration take into consideration your age and testosterone levels. If you are between the ages of 15 and 25 add ten minutes to your workout time.

If you are between the ages of 25 and 40, your workout duration is not affected.

Between age forty and fifty, subtract ten minutes from your workout time. After age 50, subtract 15 minutes from your workout time.

Now consider your natural testosterone levels when calculating workout duration.

On a scale from 1 to 10, 1 meaning being a female and 10 meaning you have all the characteristics of high testosterone levels ( deep voice, shave often, athletic, aggressive, toned muscles, higher levels of body hair ) add or subtract time to your workout duration according to your rating. Please be honest with yourself.

An example of individuals that would rate a 10 on the testosterone scale would be Mike Tyson and George Foreman. Tiger Woods would be around a 7. Michael Jackson is estimated at around 2. Keith Richards a 4.

These are just guesses and are only for comparison purposes to illustrate an example of how to rate your testosterone levels quickly. Do not worry if you do not know much about testosterone.

Just make an approximate guess, as you may need to make further adjustments after you have followed the training program for a few weeks.

Overtraining symptoms are a sign that you may need to shorten your workouts by 1 to 2 testosterone levels. All the symptoms of overtraining are listed in the recuperation section of my Underground Mass Secrets book.

It is better to underestimate your testosterone levels than to over estimate.

The following charts summarise the explained alterations to workout duration because of your age and testosterone level.

Testosterone Level Workout Durations Adjustment Chart

Using 25 minutes time as a base workout duration, adjust the time of your workouts appropriately using the following charts:

Age Workout Durations Adjustments Chart

Some examples of how to adjust workout duration:

Example 1:
For a 30-year-old male with average testosterone levels, workout duration of 30 minutes is recommended. (25 minutes + 5 minutes = 30 minutes)

Example 2:
A 50-year-old male with higher testosterone levels would train for 20 minutes.
(25 minutes – 15 + 10 minutes = 20 minutes)

Example 3:
A15-year-old male with low testosterone levels would train for 25 minutes. (25+10 – 10 = 25)

Example 4:
A 15-year-old male with high testosterone levels may experiment with workouts up to 50 minutes. (25 + 10 +15 = 50)

The preceding system is to help you optimise your workout duration for maximum testosterone production, keeping muscle gains consistent while reducing risk of overtraining.

It is crucial you utilise your time in the gym to its fullest whether you are training for ten minutes or fifty!

These are maximum workout durations and regardless of if you are finished your workout or not, it is recommended you do not train any longer than these recommended times.

In any event, always error on the side of caution when estimating your workout duration. Shorter workouts will more likely build muscle than long workouts.