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According to the Journal of Strength and Conditioning Research, unilateral (single leg) lower body training elicits the identical testosterone boosting effects as bilateral (two legs) lower body training. This is a significant find considering the powerful muscle building properties of testosterone and the impact single leg training can have on performance.
The test subjects were college football players and track athletes that were tested using 10 rep max through two sessions in both the back squat and pitcher squat. Blood concentration levels of testosterone were then tested over a 30 minute time frame and zero significant distinctions in testosterone response existed between the two squat exercises.
Why does this matter to you?
It was previously understood that squat training has an impact on testosterone production which partly explains why squatting has such a large impact on body composition and muscle growth. But there wasn’t any research done to study the impact single leg training had on the body’s testosterone response. Single leg training can have a profound impact on your performance in the trenches as I have talked about in previous posts but there is now more reason to green light them into your program.
Athlete’s are inclined to search for methods to improve athletic performance and unfortunately many believe taking anabolic steroids is the most effective way. The reality is steroids can improve your muscularity which in turn can temporarily enhance performance but the damaging effects of them can be permanent. A natural way to enhance testosterone levels is by merely training and eating your way to higher levels. With this latest research, there’s a proven method to naturally increase testosterone levels while simultaneously making yourself a better offensive lineman.
Single leg training is also a great way to de-load your spine from the compressive forces of back squatting. My ever evolving program will always be rooted in several key exercises that are paramount to success along the offensive line, Olympic lifts, incline bench, body weight training, eccentric lower body training and single leg exercises.
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