Category: Articles

Written article about various subjects.

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Hormones Impact Weight Lifting

Written in the summer of 2024 as part of a group of articles submitted for an internal work series on hormones and how they affect our day to day lives.

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Hormones play a crucial role in regulating muscle growth, recovery, and overall performance in weight lifting. Here are some key hormones and their effects when applied to weight lifting:

1. Testosterone

Testosterone is a primary anabolic hormone that promotes muscle growth, increases protein synthesis, and enhances strength. Higher levels of testosterone, whether naturally occurring or through supplementation (e.g., anabolic steroids), can significantly improve muscle mass and performance in weight lifting. However, the use of synthetic testosterone can have serious health risks, including cardiovascular problems and hormonal imbalances.
Tip: Testosterone levels are at their highest after a night of rest, between 7 and 10 a.m., says Dr. Faysal Yafi, director of Men’s Health Services for the UCI Health Center for Urological Care. He notes that they “follow the circadian rhythm.” For men with low testosterone, he suggests that morning workouts may help further boost those levels.

2. Growth Hormone (GH)

GH stimulates growth, cell reproduction, and regeneration. It plays a role in increasing muscle mass, reducing body fat, and improving recovery times. Natural GH levels can be boosted through intense exercise and adequate sleep. Synthetic GH is used by some athletes for its muscle-building properties, but it carries risks such as joint pain, insulin resistance, and increased risk of certain cancers.
Tip: Regular training and consistent sleep, along with intermittent fasting, can naturally boost GH but more research is needed on this HealthLine.

3. Insulin-like Growth Factor 1 (IGF-1)

IGF-1 works in conjunction with GH to promote muscle growth by enhancing protein synthesis and stimulating satellite cell activity, which is crucial for muscle repair and growth. IGF-1 levels can be influenced by diet, exercise, and supplementation. While it can enhance muscle growth and recovery, excessive levels can lead to adverse effects such as organ enlargement and metabolic disturbances.

4. Cortisol

Cortisol is a catabolic hormone that breaks down muscle tissue. It is released in response to stress and can inhibit muscle growth by promoting protein degradation. Managing cortisol levels through stress reduction, proper nutrition, and adequate sleep is essential for optimizing muscle growth and recovery. Chronic high levels of cortisol can impair muscle growth and lead to increased fat storage.
Tip: Practicing mindfulness can help manage stress and reduce cortisol levels in the blood – National Library of Medicine.

5. Insulin

Insulin facilitates the uptake of glucose and amino acids into cells, promoting glycogen storage and protein synthesis, which are crucial for muscle growth and energy supply. Proper timing of carbohydrate intake around workouts can optimize insulin response, enhancing muscle recovery and growth. Mismanagement of insulin levels, however, can lead to fat gain and metabolic issues.

6. Estrogen

Estrogen, although typically considered a female hormone, also plays a role in muscle metabolism in men. It helps in muscle recovery, joint health, and maintaining bone density. Balanced estrogen levels are important for muscle function and recovery. Too much or too little estrogen can negatively impact muscle performance and overall health.
Tip: Estrogen helps us regenerate muscle stem cells (also known as satellite cells, because they appear to orbit the muscle fibre cells), which help us maintain our muscles. -FeistyMenopause.

7. Thyroid Hormones

Thyroid hormones regulate metabolism, energy levels, and overall growth and development. They play a role in muscle protein synthesis and energy production. Proper thyroid function is crucial for maintaining energy levels and muscle growth. Thyroid imbalances can lead to issues such as muscle weakness and fatigue.

Practical Considerations

  • Training and Nutrition: Regular, intense weight lifting can naturally optimize hormone levels. Combining strength training with proper nutrition (adequate protein, healthy fats, and carbohydrates) enhances hormonal responses that promote muscle growth.
  • Recovery: Adequate sleep, stress management, and proper rest periods between workouts are essential for maintaining optimal hormone levels and ensuring effective muscle recovery and growth.
  • Supplements and Steroids: While some athletes use hormone-related supplements or anabolic steroids to enhance performance, these come with significant risks, including hormonal imbalances, cardiovascular issues, liver damage, and psychological effects.

In summary, hormones significantly impact weight lifting outcomes. Natural optimization through training, diet, and lifestyle is the safest and most sustainable approach to harnessing their benefits. Use of synthetic hormones should be approached with caution due to potential health risks.

Disclaimer

The information provided on this platform is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here. The content shared here is based on personal knowledge, research, and experiences and should not be taken as medical advice. Use of any information provided here is solely at your own risk.

Links to sites used…

Personalized Online Strength Coaching

https://www.ucihealth.org/find-a-doctor/y/faysal-a-yafi
https://www.ucihealth.org/medical-services/urology/mens-health
https://www.ucihealth.org/medical-services/urology

https://www.healthline.com/nutrition/11-ways-to-increase-hgh

https://pubmed.ncbi.nlm.nih.gov/23724462/

https://www.feistymenopause.com/blog/liftheavyweights

Posted on

Hormone Hub – Hormone effects Strength Training and vice versa

Written in the summer of 2024 as part of a group of articles submitted for an internal work series on hormones and how they affect our day to day lives.

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Background

In 2020, I decided to start getting stronger because “Strong people are harder to kill than weak people and more useful in general” – Mark Rippetoe. While I still use commercial gyms for their facilities on occasion, I invested in a squat rack and weights. Living in a snug two-bedroom semi-detached home in Leicester, my only viable training space was the small, partially covered carport outside. Not long after acquiring the squat rack, I invested in myself and signed up for Barbell Logic Online Coaching, logging over 800 workouts under the tutelage of Mac McGregor.

The global pandemic and subsequent lockdowns presented a silver lining. Optimal training conditions emerged as I lifted four times a week, with nothing but rest and eating in between, complemented by mandatory Webex meetings (yes I was deadlifting on more than one of those meetings). Despite a lack of focus on ‘proper’ nutrition, my physical transformation during this period was enough for someone to comment, “Most people got fat and lazy over lockdown, but you managed to get jacked.” While not entirely true, I was pleased with the compliment.

Stubborn Belligerence

Training outdoors in the UK, especially during the cold and wet winter months, is a unique challenge. Mental preparation became my ally, with a solid routine serving as the catalyst to kick-start motivation. If I could get my kit bag out and slip into my lifting shoes, I knew I’d find myself outside, ready to embrace the extra hard, voluntary hardship.

Facing snow, rain, and darkness at 6:30 AM on a Monday in mid-December after a Sunday retail shift was undeniably difficult. Tarps were enlisted after heavy rainfall, and black coffee became my warming companion on frosty mornings. The mantra of becoming “a little bit better” propelled me forward, even when the weather seemed insurmountable.

Cold therapy seems to be all the rage at the moment. This practice has gained popularity for its ability to reduce inflammation, alleviate muscle soreness, and promote overall recovery. Adding exercise in the cold boosts your immune system, improves mood, and burns more calories.

This is Hormone Hub… Where do hormones come into this?

In order to be strong, you need muscle. Hormones play a crucial role in regulating muscle growth, recovery, and overall performance in weightlifting. Here are some key hormones and their effects when applied to strength training:

Testosterone
Testosterone is a primary anabolic hormone that promotes muscle growth, increases protein synthesis, and enhances strength. Higher levels of testosterone, whether naturally occurring or through supplementation (e.g., anabolic steroids), can significantly improve muscle mass and performance in weight lifting. However, the use of synthetic testosterone can have serious health risks, including cardiovascular problems and hormonal imbalances.
Tip: Testosterone levels are at their highest after a night of rest, between 7 and 10 a.m., says Dr. Faysal Yafi, director of Men’s Health Services for the UCI Health Center for Urological Care. He notes that they “follow the circadian rhythm.” For men with low testosterone, he suggests that morning workouts may help further boost those levels.

Growth Hormone (GH)
GH stimulates growth, cell reproduction, and regeneration. It plays a role in increasing muscle mass, reducing body fat, and improving recovery times. Natural GH levels can be boosted through intense exercise and adequate sleep. Synthetic GH is used by some athletes for its muscle-building properties, but it carries risks such as joint pain, insulin resistance, and increased risk of certain cancers.
Tip: Regular training and consistent sleep, along with intermittent fasting, can naturally boost GH but more research is needed on this HealthLine.

Insulin-like Growth Factor 1 (IGF-1)
IGF-1 works in conjunction with GH to promote muscle growth by enhancing protein synthesis and stimulating satellite cell activity, which is crucial for muscle repair and growth. IGF-1 levels can be influenced by diet, exercise, and supplementation. While it can enhance muscle growth and recovery, excessive levels can lead to adverse effects such as organ enlargement and metabolic disturbances.

Cortisol
Cortisol is a catabolic hormone that breaks down muscle tissue. It is released in response to stress and can inhibit muscle growth by promoting protein degradation. Managing cortisol levels through stress reduction, proper nutrition, and adequate sleep is essential for optimizing muscle growth and recovery. Chronic high levels of cortisol can impair muscle growth and lead to increased fat storage.
Tip: Practicing mindfulness can help manage stress and reduce cortisol levels in the blood – National Library of Medicine.

Insulin
Insulin facilitates the uptake of glucose and amino acids into cells, promoting glycogen storage and protein synthesis, which are crucial for muscle growth and energy supply. Proper timing of carbohydrate intake around workouts can optimize insulin response, enhancing muscle recovery and growth. Mismanagement of insulin levels, however, can lead to fat gain and metabolic issues.

Estrogen
Estrogen, although typically considered a female hormone, also plays a role in muscle metabolism in men. It helps in muscle recovery, joint health, and maintaining bone density. Balanced estrogen levels are important for muscle function and recovery. Too much or too little estrogen can negatively impact muscle performance and overall health.
Tip: Estrogen helps us regenerate muscle stem cells (also known as satellite cells, because they appear to orbit the muscle fibre cells), which help us maintain our muscles. -FeistyMenopause.

Thyroid Hormones
Thyroid hormones regulate metabolism, energy levels, and overall growth and development. They play a role in muscle protein synthesis and energy production. Proper thyroid function is crucial for maintaining energy levels and muscle growth. Thyroid imbalances can lead to issues such as muscle weakness and fatigue.

Practical Considerations

  • Training and Nutrition: Regular, intense weightlifting can naturally optimize hormone levels. Combining strength training with proper nutrition enhances hormonal responses that promote muscle growth.
  • Recovery: Adequate sleep, stress management, and proper rest periods between workouts are essential for maintaining optimal hormone levels and ensuring effective muscle recovery and growth.
  • Supplements and Steroids: While some athletes use hormone-related supplements or anabolic steroids to enhance performance, these come with significant risks, including hormonal imbalances, cardiovascular issues, liver damage, and psychological effects.

Hormones significantly impact strength training outcomes. Natural optimization through training, diet, and lifestyle is the safest and most sustainable approach to harnessing their benefits. The use of synthetic hormones should be approached with caution due to potential health risks.

Voluntary Hardship

While min/maxing your hormone balances and hacking your lifting time to when testosterone is at its peak is all well and good, remember that discipline is always better than motivation.

In the realm of fitness, where routines often falter, my journey with strength stands as a testament to resilience and adaptability. Shifting from a heated/air-conditioned gym to a carport was a game-changer both mentally and physically.

The embrace of voluntary hardship against the elements is a shared experience for those who’ve faced the temptation to stay indoors on tough mornings. Discipline over motivation, mental preparation, and a solid routine became my allies in overcoming reluctance. Then, when it’s really hammering it down, go out and get wet! Once you’re done, you’ll feel better for it.

May we all find inspiration in the unwavering dedication to thrive amidst the elements, not just in fitness but in the broader context of life.

Disclaimer

The information provided on this platform is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here. The content shared here is based on personal knowledge, research, and experiences and should not be taken as medical advice. Use of any information provided here is solely at your own risk.

Links to sites used…

https://barbell-logic.com

https://www.ucihealth.org/find-a-doctor/y/faysal-a-yafi
https://www.ucihealth.org/medical-services/urology/mens-health
https://www.ucihealth.org/medical-services/urology

https://www.healthline.com/nutrition/11-ways-to-increase-hgh

https://pubmed.ncbi.nlm.nih.gov/23724462/

https://www.feistymenopause.com/blog/liftheavyweights

Posted on

Outdoor Training Observations

Reduce Barriers to Entry

Back in late 2018, my daily gym routine involved a 4:00 AM wake-up call and a brisk, mile-long walk to the gym. Once there, I’d find the one and only squat rack already occupied, which, for the amount I was paying, was not the ideal situation. While I enjoyed the early morning walk, its distance and lack of available equipment became significant deterrents.

In 2020, I decided to take matters into my own hands. I invested my annual gym budget in a squat rack and weights. Living in a snug two-bedroom semi-detached home in Leicester, my only viable training space was the small, partially covered carport outside. Not long after acquiring the squat rack, I invested in myself and signed up for Barbell Logic Online Coaching, logging over 700 workouts under the tutelage of Mac McGregor.

The global pandemic and subsequent lockdowns presented a silver lining. Optimal training conditions emerged as I lifted four times a week, with nothing but rest and eating in between, complemented by seemingly mandatory, at the time, Zoom meetings. Despite a lack of focus on ‘proper’ nutrition, my physical transformation during this period was enough for someone to comment, "Most people got fat and lazy over lockdown, but you managed to get jacked." While not entirely true, I was pleased with the compliment.

Stubborn Belligerence

Training outdoors in the UK, especially during the cold and wet winter months, is a unique challenge. Mental preparation became my ally, with a solid routine serving as the catalyst to kick-start motivation. If I could get my kit bag out and slip into my lifting shoes, I knew I’d find myself outside, ready to embrace the extra hard, voluntary hardship.

Facing snow, rain, and darkness at 6:30 AM on a Monday in mid-December after a Sunday retail shift was undeniably difficult. Tarps were enlisted after heavy rainfall, and black coffee became my warming companion on frosty mornings. The mantra of becoming "a little bit better" propelled me forward, even when the weather seemed insurmountable.

Cold therapy seems to be all the rage at the moment. This practice has gained popularity for its ability to reduce inflammation, alleviate muscle soreness, and promote overall recovery. Add to this doing exercise in the cold, and you are boosting your immune system, improving mood, and burning more calories.

As for tips for getting out there when you’d rather be in bed…

  • Discipline is better than motivation.
  • Preparation is key. Have your kit ready to go the evening before.
  • Break things down into smaller steps.
    • Get up.
    • Get dressed.
    • Get my lifting shoes on.
    • Make coffee.
    • Unlock the door… you get the idea.
  • Have some lighting. I have 2x30W LED floodlights which make it a lot easier to see what I’m doing.
  • If it’s super cold, trousers are better than shorts. This has the added benefit of sneaking in a push press or two, rather than strict, without your coach noticing if the trousers are baggy enough.
  • Take extra warm-up sets. I often double up my warm-up sets if it’s cold out.
  • Be a little bit sadistic. If you revel in misery, then the whole winter training experience is already up your street.
  • Remember why you started in the first place… Only you know why you’re doing it.

The main thing for me here is that I don’t want to skip training. I’ve made a financial investment in myself and feel that if I don’t use what I’ve got, then I’ve wasted an opportunity.

Maintenance

Maintaining an outdoor gym in the UK comes with its challenges. Aware that leaving metal outside leads to rust, I became liberal with WD40 and diligent about wiping down equipment when wet. Accepting the inevitable rust, I recognized that occasional maintenance, involving a wire brush and a coat of Hammerite, was a small price to pay for the freedom of outdoor workouts.

I also managed to get hold of ‘extra-curricular’ equipment that doesn’t mind the weather. A 100kg tractor tire has been my most interesting find. An old beer keg filled to 40kg and a selection of sandbags ranging from 20 to 100kg require little to no maintenance and make conditioning sessions more interesting for me and, I assume, for Mac as he programs more and more sadistic workouts.

Top tips for outdoor gym maintenance:

  • Keep an eye on your kit. Check for loose bolts, nuts, etc., then touch up the rusty spots with Hammerite. This will also keep them looking good for longer.
  • Occasionally treat everything to a good squirt of WD40. This keeps water at bay and allows things that need to be moving to keep moving.
  • If you can, keep things dry. I have a couple of 3×3 tarps covering the carport and a little off the back to keep the majority of the rain off. Things will still get wet, but not nearly as bad.
  • Keep your good stuff in the house! My main ATX bar lives in the kitchen when it’s not in use. This keeps it dry and also stops my hand from freezing to it if it’s cold enough.
  • Stay tidy. The wind can pick up a fair bit where I live, and there are always leaves blowing about. I sweep out my lifting area before every session, sometimes even during.
  • Finally, like most gyms, "wipe down the equipment after use."

Voluntary Hardship

In the realm of fitness, where routines often falter, my journey with outdoor workouts stands as a testament to resilience and adaptability. Shifting from the gym to a carport was a game-changer both mentally and physically.

The embrace of voluntary hardship against the elements is a shared experience for those who’ve faced the temptation to stay indoors on tough mornings. Discipline over motivation, mental preparation, and a solid routine became my allies in overcoming reluctance. Then, when it’s really hammering it down, go out and get wet! Once you’re done, you’ll feel better for it.

May we all find inspiration in the unwavering dedication to thrive amidst the elements, not just in fitness but in the broader context of life.