Blog

To build muscle, you need to be producing a lot of testosterone and human growth hormone.
These are the key muscle-building hormones that your body needs to stimulate the protein synthesis that drives muscle growth. The things you do in the gym can have a big impact on the levels of those hormones. Here are 10 gym hacks to promote a greater hormone response.
Compound Movements

When you perform the big lifts like the squat, overhead press, deadlift, and clean and jerk, you encourage your body to produce greater levels of testosterone in comparison to doing isolated movements like bicep curls or side lateral raises.
Rest Between Sets
The more time you give yourself between sets, the greater your body’s testosterone levels will be. Research has shown that a two-minute rest period on the squat promotes a significantly greater testosterone response than a 1 minute rest period. Give yourself between 90-120 seconds of rest on your compound exercises.

Interestingly, when it comes to growth hormone response, shorter rest periods with moderate weights appear to work best. A rest between sets of 60 seconds with a weight that is between 75-85 percent of one-rep max is best for GH release. So be sure to include both super heavy and moderate sets in your program with rest periods that are not as long with the lighter resistance sets.

Go Heavy
When you push with max weight, your testosterone response will be much greater than when you go lighter. Work within 85-95 percent of your one-rep max for sets of between 3-6 reps for the greatest hormonal benefit.
Negative Training
The more of your rep that you spend doing the eccentric part of the movement, the greater the hormonal response will be. This is especially the case regarding growth hormones. Research shows that you can get as much as 50 percent greater GH response when you do eccentric-focused training. Be sure to focus on the negative part of every rep you perform, taking 2 seconds to lower the weight.

Intensity Enhancers: Bands & Weights
Have you used weights and bands to make your set harder? If not, you are missing out on a great intensity enhancer and a way to further boost your hormone response. You are not as strong in the positive part of an exercise as you shorten the working muscle. Chains and bands allow you to lift more during the concentric part of the rep so that you are working much harder in the negative part of the rep.
The intensity enhancing effect and the focus on making the eccentric part of the rep harder make bands and weights an effective adjunct in your quest to boost your anabolic hormone response.

Isometric Contraction
While isometric golds do not actually make you stronger or build muscle, they do promote the release of Insulin-like growth factor 1 (IGF-1), another key anabolic hormone. Include isometric pauses in your training program by holding the transition phase of the exercise for 4 seconds. For example, you can hold the bottom of the bench press for 4 seconds before pushing back up. An additional benefit of this method is that it will eliminate momentum.
Ride the Wave
Wave training is a familiar concept to weightlifters and powerlifters but not so much in the bodybuilding community. It involves progressively moving up to heavier weights in a wave-like pattern. You follow a pyramid set and rep scheme where you lower the reps and increase the weight for a series of waves, going up to a heavier peak weight on each wave of the pyramid.

Wave loading training has been shown to have a significant effect on your anabolic hormonal response. It will boost your levels of both testosterone and human growth hormone. It also boosts the androgen receptors which drive new muscle growth.
Forced Reps
Forced reps is an intensity enhancing technique that allows you to get out those extra few reps that can make all the difference. It involves having a training partner to help you with the last 2-3 reps of a set after you have reached positive muscular failure (the point where you cannot do another rep with proper form).
Forced rep training boosts your body’s levels of GH and IGF-1. Forced reps will also allow you to take out every last bit of training capability from the working muscle. When you train to the max level like this you will be completely exhausting the muscle fibers which, in turn, drives protein synthesis post-workout.

Drop Sets
Drop sets are an excellent intensity enhancer that has been shown to have a real impact on your body’s production of testosterone and growth hormone. This is another way to extend your set beyond the point of positive muscular failure. Here’s an example using the dumbbell shoulder press.
Stand in front of the dumbbell rack and grab a pair of dumbbells that will allow you to get 6-8 reps. Immediately replace those weights on the rack and immediately grab the next pair of dumbbells down in weight. Press these out for another 6 reps and then drop down to the next weight. Continue doing this for 4 total weight drops. At the end of it, your delts will be on fire – and your hormone response through the roof!
Rep Out Set
Ending your workout with finisher exercises that takes your working muscle to the point of total failure is a great way to promote anabolic hormone release. You can do this with a set of push-ups to failure (the point where your face literally collapses on the floor) when training your chest, or by doing a final set for 50 reps with 50 percent of your one-rep max on the bench press.
Finishing your workout with a rep-out set will significantly boost your GH and IGF-1 levels.
Conclusion
Incorporate these 10 gym hacks into your workout routine, back it up with plenty of sleep and rest, and get your fill of protein and you will create the anabolic response you need to build the muscle your hard work deserves.
Looking for a pre or post workout boost? Check out Enhanced Labs, the home of Big Ramy, Mr. Olympia 2020 Champion Big Ramy, 11x Olympia Competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and bio hackers.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Enhanced and Envato

The Explosive Full-Body Exercise for Strength and Fitness
The clean and press is an exercise that places a great demand on a range of muscles throughout the body and as a result, the exercise can effectively develop full-body strength and fitness.
There are few fitness components that are not challenged during the dumbbell clean and press which makes it an excellent exercise for those looking to improve their strength, balance, power, cardiovascular fitness, coordination, and stability.

While the exercise is more technical than other dumbbell exercises, it is certainly an exercise that is worth learning, specifically for those who aspire to increase their power and strength.
This article will review the dumbbell clean and press, highlight key muscles worked, detail clean and press technique and look at a number of benefits associated with the exerciseDumbbell Clean and Press Muscles Worked

The movements required for the clean and press place substantial demand on practically every muscle group of the body.
This section will break down the movement into two phases and highlight which muscles are specifically involved in each phase.
Dumbbell Clean:
– Quadriceps, Glutes, Hamstrings, Calves– Spinal Erectors, Lats, Traps– Abdominals, Lower Back– Biceps, Triceps, Forearms (grip)
In the clean, the muscles of the lower extremities – the quads, glutes, hamstrings, and calves – must all powerfully contract to drive the dumbbells from the floor and propel them vertically.
The glutes are particularly responsible for hip extension, the quads and hamstrings control the movement around the knees while the calves control the motion of the ankles.
The spinal erectors, lats, and traps along with the abdominals and lower back all must contract in order to protect the spine and prevent spinal flexion.
If excessive spinal flexion occurs (specifically to the lumbar spine), the risk of a serious injury occurring is significantly increased (1).
Finally, the biceps, triceps, and forearms all play a role in the high pull which is where the dumbbells are aggressively pulled upwards by the arms.

Dumbbell Press:
– Deltoids, Upper Traps, Triceps– Spinal Erectors, Lats, Traps– Abdominals, Lower Back
The deltoids and triceps are primarily responsible for the pressing motion. The delts cause shoulder flexion whereas the triceps cause elbow extension – the two movements that are responsible for the press.
As in the clean, the spinal erectors, lats, traps, abs and lower back all play a supporting role in keeping the body upright and spine protected.
How to Perform the Dumbbell Clean and Press
As mentioned, the clean and press is a technical exercise and therefore, care should be taken when performing it.
Pay close attention to each of the following coach points to ensure that you perform each part of the movement safely and effectively.
The dumbbell clean and press can be performed either bilaterally (two-handed) or unilaterally (one-handed) with both versions having similar benefits.
The below steps detail the technique for a bilateral dumbbell clean and press:
1) Start by placing two dumbbells on the floor by your feet. Assume a stance that is slightly wider than hip-width keeping the toes turned out.
Ideally, this starting position of the clean should be the same as a deadlift, therefore, push your hips back and slightly bend the knees so that you can grab the dumbbells from the floor.
2) Before initiating the clean, drive the chest up as high as possible, squeeze between the shoulder blades and brace the core.
3) From this position, drive the heels hard into the floor and rapidly extend through the knees and hips to accelerate the dumbbells upward.
When the dumbbells reach approximately mid-thigh, perform a high pull by explosively driving the elbows high and begin to drop into a quarter squat.
4) As you dip into a quarter squat and with the dumbbells rising up towards the shoulders, shoot the elbows through to allow you to “catch” the dumbbells on the shoulders and then stand.
5) From the standing position, once again, lift the chest and contract the core muscles. Focus on contracting the shoulders and arm muscles to drive the dumbbells vertically upward.
Bring the dumbbells back down to the floor by reversing the entire movement and then repeat for the prescribed number of reps.
Dumbbell Clean and Press Benefits
This section will detail four benefits associated with regularly performing the dumbbell clean and press.
1) Unilateral Training
The dumbbell clean and press will bring about a number of unilateral benefits such as improved unilateral strength, enhanced proprioception and balancing out asymmetries.
While this exercise can effectively be performed using a barbell, asymmetries in strength and movement can be masked as the stronger side can compensate for the weaker side.
Using dumbbells however forces the arms to work independently of each other and therefore, imbalances can be identified and rectified.
Furthermore, the dumbbell variation of the clean and press allow you to work one-handed which is something that the barbell cannot offer.
Performing a unilateral clean and press will add a further challenge to the core (2) as it must contract to prevent rotation caused by the asymmetric loading.

2) Full-Body Strength
Compound exercises should be prioritized when it comes to building strength as they place the greatest amount of demand on multiple muscle groups of the body (3).
Furthermore, compound lifts tend to allow you to lift a great amount of load due to the number of muscle groups that are involved in the movement.
The greater the amount of weight that can be lifted, the greater the consequent adaptation is likely to be.
With the dumbbell clean and press, a significant amount of weight can be lifted which can lead to a substantial increase in full-body strength.
In addition, heavy cleans and press (and variations of the press), are two fundamental movements that will be of great benefit to strength, power and fitness athletes.
3) Metabolic Conditioning
As highlighted, there are many components of fitness that are challenged through the clean and press – strength, power, coordination, stability, and balance, to name a few.
Considering the muscles worked and the vast number of challenges associated with the clean and press, the exercise expends a great amount of energy.
Compare the dumbbell clean and press to a number of other dumbbell-based exercises and you will quickly find that it is one of the best exercises for energy expenditure.
For those who are looking to improve their level of conditioning, consider adding the clean and press into your conditioning workouts.
The clean and press can be performed with either light or heavy weights depending on the conditioning workout you are partaking in.
4) Training Around Injuries
Finally, the dumbbell clean and press can serve as a useful alternative to the barbell clean and press when an injury occurs to a specific limb or joint.
While the demands and application of the dumbbell clean and press are slightly different from the barbell version, they do allow you to replicate movements and timings while also placing a demand on the same muscle groups.
It can also be an effective substitute for a range of other dynamic full-body compound exercises such as the snatch and thruster.
For those who participate in strongman and function fitness, the unilateral clean and press allows you to continue to train the full body even if an injury has occurred to one arm.

Dumbbell Clean and Press Programming
The number one consideration to be made when incorporating the dumbbell clean and press into your training is your current fitness goals as these goals will dictate the number of sets and reps that you should perform.
This section will cover a number of common goals and provide a recommendation in terms of overall volume to allow you to make the most optimal progress.
If your goal is to improve your power and strength, look to complete 3-5 sets of no more than 5 reps. In addition, use heavy loads as research has indicated that heavy loads and low reps are most effective for strength and power gains (4).
For those who wish to increase the size of their muscles, the recommendation is to use moderate loads and reps. The typical volume for hypertrophy would be 3-5 sets of 6-12 reps.
While this volume is conventionally used for muscle growth, research does indicate that muscle growth does occur throughout a range of reps (low, moderate and high reps).
Finally, if you are looking to improve endurance or increase metabolic fitness, as touched on earlier, use lighter loads or incorporate the exercise into a conditioning circuit or workout.
A useful guideline for endurance is to complete 3-5 sets of 12-20 reps. With all endurance work, fatigue may quickly become a factor and therefore, it is often necessary to use lighter loads than normal.
Final Word
As demonstrated, the dumbbell clean and press is a superb full-body developing exercise that can be of benefit for attaining a variety of goals. While this is the case, technique should always be the number one priority due to the technical nature of the exercise.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References
1 – Alexander, M. J. (1985-03). “Biomechanical aspects of lumbar spine injuries in athletes: a review”. Canadian Journal of Applied Sport Sciences. Journal Canadien Des Sciences Appliquees Au Sport. 10 (1): 1–20. ISSN 0700-3978. PMID 4006039.
2 – Saeterbakken, Atle Hole; Fimland, Marius Steiro (2012-05). “Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise”. European Journal of Applied Physiology. 112(5): 1671–1678. doi:10.1007/s00421-011-2141-7. ISSN 1439-6327. PMID 21877146.
3 – Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC 5744434. PMID 29312007.
4 – Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (December 1, 2016). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.

A great bodyweight exercise that requires strength, balance, focus, and endurance.
Some of us look forward to leg day, while others of us could not care less. But however you feel about it, you need it because no one will respect those chicken legs no matter how big your upper body looks. The benefits of having, big, strong legs goes far beyond a simple tree-trunk aesthetic. It means you are more grounded, balanced, and stable for any big lift. Of course, when it comes to sport specific movements it can provide a level of power and explosivity that you need, but all in all having strong legs works more to your benefit than you know. Skater squats are a great unilateral exercise to challenge yourself and give your legs a good burn.
Unilateral training is something that should absolutely not be overlooked, for the benefit towards bodybuilding specifically is that it will work to target both sides of your body equally to eliminate any muscle imbalances that may arise. By not overtraining the dominant side and isolating certain muscles, you focus on recovery and rehab to prevent injuries and keep you in the gym.

With unilateral training, the side not being used is also stimulated so some work is done, but you get a slight reprieve as only one side is seriously targeted. Not only will this keep you grinding in the gym, but it will also lead to a healthier lifestyle overall.
Let’s take a look at skater squats and see what this exercise can do for your leg gains. From what it is, to muscles worked, and the many benefits associated with this great unilateral exercise, skater squats can certainly beef up your workout to fire up those leg muscles so those thunder thighs really start to show.
What Are Skater Squats?

Skater squats are a unilateral exercise that will challenge your balance and focus, while also enhancing strength when it comes to your lower body. While this exercise provides a good leg warm-up, it will greatly enhance your entire body and can really elevate the explosivity of each leg to generate more power from each leg respectively.
This is a common variation of the pistol squat exercise because skater squats tend to be easier on the knees and for those with physical knee pain, skater squats work to get a great workout without totally blowing them out. This is because the movement of this squat exercise requires more movement out of the hip as opposed to the knee, taking that strain off.

Muscle Worked During Skater Squats
When it comes to this exercise, what you’ll find is your lower body will be absolutely fired up, but also your core. Your main abdominal muscles along with your obliques will feel a serious burn and will work to provide great balance and stability for any big lift that may come your way. For your lower body, this exercise will target your quads, hamstrings, glutes, and calves to make for a really great lower body burn.

Benefits Of Skater Squats
Strengthen Your Glutes & Hamstrings
While this exercise has the ability to provide for a host of benefits, what you’ll find is your glute and hamstring strength will be seriously enhanced. As two of the biggest muscles in your lower body, and ones that should never be overlooked, your quads and hamstrings provide for movement, stability, and strength when it comes to lifting big and sport specific movements for virtually every sport. Neglecting to strengthen these two muscle groups would be a mistake, but thankfully, skater squats work both at the same time (1).

Develop Single Leg Strength & Power
While single leg strength and power may seem unnecessary, any movement including a pivot or sudden turn will be greatly enhanced. For bodybuilders, while this may seem like a useless movement, it will allow you to better diversify your workouts to see great growth when it comes to other aspects of your training you wish to enhance. The explosivity that will come from a single leg movement is nothing to be overlooked.
Enhance Stability & Balance
While this may go without saying, it is a great benefit that needs to be mentioned. By promoting stability and balance, you are able to ground yourself and have more confidence when it comes to those big lifts, especially the big three in the deadlift, bench press, and squat. As skater squats work your core, you will feel a great sense of stability coming from you abdominals being worked as that six-pack starts to poke through (2).
Great Alternative To Other Squat Exercises
Skater squats serve as a great alternative to other exercises like the pistol squat, which can be tough on your knee. What a good alternative exercise can do is alleviate any unwanted pain and strain that can come from your knees or low back. The pistol squat, for example, uses your knees as the main point of movement, so for those with sensitive knees, it won’t be a great exercise to do. The skater squat works as a great alternative because it uses your hips as the main point of movement.

How To Perform Skater Squats
Pick one side of your body to focus on first. Once in a stable position, engage your core and make sure your glutes are ready to go. Take one leg and kick your heel backwards, bending at your hips with your front leg bent at your knee. It will look like a lunge, but more of a gliding motion. As you come back to the starting position, work to stay balanced using your arms for support in front of you. Repeat for your desired number of reps.
Wrap Up
Skater squats are a great way to target your lower body while also providing great support for balance and coordination. Lower body strength can work wonders for power and explosivity, while also giving you great gains when it comes to overall lower body strength. Easier on your knee and more focused on a hip movement, this can take pain and strain away and provides for a great alternative squat exercise. Give skater squats a try and really work to promote that lower body growth for great gains to your fitness and physique.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

References

McAllister, Matt J.; Hammond, Kelley G.; Schilling, Brian K.; Ferreria, Lucas C.; et al. (2014). “Muscle Activation During Various Hamstring Exercises”. (source)
Akuthota, Venu; Ferreiro, Andrea; Moore, Tamara; Fredericson, Michael (2008). “Core Stability Exercise Principles”. (source)

*Images courtesy of Envato