One thing I forgot to mention was how Ladder sets work with unliateral exercises:
8:20 instead of breathing in between rungs, you do your reps the other arm, without taking a break. so L1, switch hands R1, switch hands L2, switch hands R2, switch hands L3, switch hands R3 […and so on, until you can’t perform the technique safely]
Another thing I forgot to say about training frequency:
If you’re already doing a lot of physical work, just throw in a training session whenever it goes, 1 basic session is enough to maintain, 2-3 is enough to make continuous progress, the sweet spot is somewhere in the 3-5 range.
Basic exercise recommendation:
– 3-5 Ladders of Kettlebell clean and presses, 3-5 Minutes of rest in between Ladders. Work with ladders going up to 3-8 (= 6-36 total reps per Ladder)
– A big Pull. 1-20 rep range, with as heavy a load as you can without getting injured. Schemes like Deadlift Singles, 3×3, 5×5, Ladders, 5-3-1. Exercices like the weighted Pull Up, Deadlifts, Heavy Rows, super heavy kettlebell swings.
In a home gym, Pull Ups are probably your go to. look up my other videos on pull ups for more specific recommendations on pull ups.
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Timestamps:
00:00 reading the questions, answering briefly relating it to my current training approach
08:20 Kettlebell buyer’s guide, Clean and Press Ladder training Demo and why clean and presses are great
17:10 Your second exercise: a big pull
19:48 Training frequency, resting periods, more specific anwers to Franz Hott and DK Bear
23:53 my general formula for enhancing Testosterone
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My notes:
DK Bear:
Fitness question – Maximize testosterone.. but with what high-intensity exercise?
Before corona I just went to the gym: ran for 12 minutes standard cooper and then lift with the machines.
Now the only thing I do is doing pushups and plank every day. I reached 116 pushups yesterday. I have a lean body.
Franz Hott:
Fitness question. Testosterone maxing, esp. for young men (I have a son in his early 20ies).
He’s a bit skinny but wiry. Good endurance – excellent skier going the whole Kandahar in Arlberg in one go.
He’s doing Karate. Spoilt for choice at uni with many weight lifting rooms.
Which UNFORTUNATELY means it’s nothing special;
he’s not using it as much as he could / ought to! Studies hard at uni – excellent scientist going for master
+’PhD soon – nose often in books. Gyms have all been closed though, last few months. He requires balance
What’s best exercise – in gym – but also at home / no gum, because they’re still all closed.
Might reopen in August in UK again.
Answer: it’s almost the same question, you’ll be getting almost the same answer.
The General formula for high Testosterone
– Eliminate Micronutrient & Vitamin deficiencies, fix Gut biome
– Sleep volume and quality (regularity)
– Few Whole body exercises with heavy workloads
– Fatigue management: train less, eat more. (systemic fatigue)
– Protein intake 150-300g per day
– Body posture and Body language (Dominance – Testosterone – Dominance – Testosterone)
– Warlord mindset (Dominance – Testosterone – Dominance – Testosterone)
– Touch, affectionate or not (non-affectionate: Grappling, massages; Affectionate: Pets, loved ones, intimacy)
– Manly cameradery and rivalry
– Have fun, and crush
Which exercise:
Both trainees are in similar condition, both have good cardio endurance, and very good muscular endurance & explosiveness for the push.
Both are lean.
DK Bear: Stay clear of machines, not futile but a waste of time. limit yourself to free weights,
Karate Hott:
Home Gym exercises:
Pull up variations, and/or loaded Carries, and/or Deadlifts
Kettlebell Clean & Presses
Replace Pushups with One Arm Pushups
