Maximize workout results with hormone-friendly training techniques
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Aug 06, 2025 · 14 min read
You can improve strength and body composition by keeping resistance sessions short and intense—centered on compound lifts at about 70–85% of your 1-rep max with moderate volume and adequate rest—while prioritizing protein and sleep to support testosterone and growth hormone and prevent chronically elevated cortisol. Here’s how to structure training and recovery so the “builders” ...