Not only is testosterone not the great savior, estrogen is not the bad guy. Most people, even women, shun estrogen as the evil hormone that makes you bloated and does all sorts of negative things. Although it’s rarely described what exactly the negative effects of estrogen are, most people agree nonetheless that’s it’s bad for your body composition. This is complete nonsense. In my article on hormones and fat loss I explained the positive effects estrogen has on abdominal fat storage, but estrogen does many more awesome things.
In the last years, mainly 2 high-intensity-training (HIT) protocols became common: first, a Wingate-based "all-out" protocol and second, a 4×4 min protocol. However, no direct comparison between these protocols exists, and also a comparison with high-volume-training (HVT) is missing. Therefore, the aim of the present study was to compare these 3 endurance training protocols on metabolic, hormonal, and psychological responses. Twelve subjects performed: 1) HVT [130 min at 55% peak power output (PPO)]; 2) 4×4 min at 95% PPO; 3) 4×30 s all-out. Human growth hormone (hGH), testosterone, and cortisol were determined before (pre) and 0', 30', 60', 180' after each intervention. Metabolic stimuli and perturbations were characterized by lactate, blood gas (pH, BE, HCO₃⁻, pO₂, PCO₂), and spirometric analysis. Furthermore, changes of the person's perceived physical state were determined. The 4×30 s training caused the highest increases in cortisol and hGH, followed by 4 × 4 min and HVT. Testosterone levels were significantly increased by all 3 exercise protocols. Metabolic stress was highest during and after 4×30 s, followed by 4×4 min and HVT. The 4×30 s training was also the most demanding intervention from an athlete's point of view. In conclusion, the results suggest that 4×30 s and 4×4 min promote anabolic processes more than HVT, due to higher increases of hGH, testosterone, and the T/C ratio. It can be speculated that the acute hormonal increase and the metabolic perturbations might play a positive role in optimizing training adaptation and in eliciting health benefits as it has been shown by previous long term training studies using similar exercise protocols.
I get 2, 4 and 5 and I’m completely natural. I have had people accuse me of taking steroids many times and it pissed me off. It gets me to the point where I want to take steroids just so that I can say “Now this is me on steroids fckers!”. Lol. But nah I get a lot of acne outbreaks naturally and I have had many stretch marks as well as abnormally fast muscle gains. I’m a very lean person and when I stop working out I’m capable of drastically going from jacked to skinny as heck. When I start back up again I blow up quick. Another thing I’ve noticed is my pumps are naturally a lot more intense then the average lifter. Like my shoulders blow up like bowling balls and veins and shreds show up all over them along with my arm’s and chest. I’ve had a tone of people accuse me of taking steroids because of these factors. I also had a relative hug me once and say I was jacked and as solid as steal. He said only steroids do that. (He took steroids in the past) But it is to my understanding that muscle is solid… or at least a lot more solid than fat. At the time I was taking creatine and l-arginine with citrilline malate (which is a precursor to arginine) and a lot of BCAA’s.