Originally Posted by: Online Community MemberHi,saw my gp recently and he said it's a waste of time me doing weight training without any testosterone, I already knew that but didn't need him to say that, but he has referred me for a dexa scan because of upper and middle back pain could be osteoporosis with low body weight, made no gains with weight training, any thoughts please.
He is talking out of his stethoscope. I have been lower T most of my life and still managed to lift when I was younger. My T is low normal now and even my mid 50's, post RP and RT/HT I am lifting and getting improvements under the flab (the real mid life enemy). This supports my position - https://ergo-log.com/building-muscles-without-testosterone.html
As always, so your own research for effect and safety but, the following does work for many, even older ones like me:
Low(er) carb diet / intermittent fasting. Healthy eating with less carbs and fasting has a positive impact on metabolism.
Mix HIIT and steady cardio - HIIT (High Intensity Interval Training), with the emphasis on Intensity, is a bigger metabolism boost than steady cardio but should not be done more than a few times per week. Add steady cardio for endurance.
Lifting - low weights, high reps gives hypertrophy style gains with volume over power. High weights, low reps gives more strength with denser muscle. In either case, growth needs to be incremental, adding small amounts of weight. You won't see physical progress at first, as most early gains are neurological (CNS recruitment). The latter is better for metabolism, overall health and natural T level improvements. There are many different lifting programs to achieve this, all a search away.
You can't half a** it. Find something that suits you and you can sustain. Set goals and work to them. The only way to improve is to stick with it and push through the mental blocks. You will hit improvements plateaus. Back off, rest, and then come back at it, dialing back the weights if you need to.
The big caveat is that if you are zero T due to HT then start really small and be realistic about expectations, but there will be improvements. however small, if you work at it. No improvements will happen if you do not.
There is also some research that suggests that lifting reduces cancer risk, and the added bone density is a good long thing for old age .
This is the way - https://www.youtube.com/watch?v=LazUZz3K6IY
Edited by member 12 Sep 2022 at 10:16
| Reason: Not specified