Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French

Resistance training triggers testosterone release through mechanical and metabolic stress, activating the sympathetic nervous system and the HPA axis. While the field remains divided on the specific contribution of adrenal versus gonadal pathways, high-intensity, high-volume protocols—such as six sets of ten repetitions at 80% of one-rep max—effectively drive this anabolic response. Beyond muscle growth, testosterone influences neural tissue, tendons, and bone health. Strategic recovery is essential; for instance, cold exposure can dampen hypertrophic signaling pathways like mTOR, making it counterproductive during phases focused on muscle growth. Conversely, heat acclimation requires consistent, long-term exposure to improve thermoregulation and sweat rates. Metabolic efficiency is best achieved by periodizing nutrition, aligning carbohydrate intake with high-intensity training sessions while utilizing fat oxidation during lower-intensity periods to optimize overall performance and recovery.