1T1: The Compound Effect | How 3 Big Lifts Trigger Massive Testosterone Release
Own your hormonal blueprint with movements that matter.
Short, simple and effective 1T1 to empower you to “Own Your Prime”.
1 big idea, 2 tactical strategies, 1 powerful question.
1 - Big Idea
The Testosterone Triple Lift Strategy
This week we're targeting a powerful natural testosterone trigger available to men - compound lifting. No supplement, diet hack, or sleep strategy comes close to the hormonal impact of these primal movements.
Your body produces testosterone in direct proportion to the amount of muscle mass activated during exercise. The bigger the movement, the bigger the hormonal response.
Research(1) found that men performing compound lifts experienced considerably higher testosterone increases compared to those doing isolation exercises - even when total work volume was identical.
This matters because as you age, your body requires stronger signals to produce optimal testosterone. Bicep curls and lateral raises for example, don't create enough systemic demand.
The "big three" compound movements - squats, deadlifts, and bench press - activate approximately 85% of your total skeletal muscle in a single workout, creating a powerful cascade effect on your endocrine system.
What most men miss is, it's not just about building muscle - it's also about creating a hormonal environment that helps optimise the effectiveness of other health strategies.
2 - Tactical Strategies
1.
The 5×5 Hormonal Reset Protocol
Select two of the big three compounds per workout (rotate combinations)
Perform five sets of five reps at 75-85% of your one-rep maximum
Rest precisely three minutes between sets
Execute each rep with deliberate control (three seconds down, one second pause, one second up)
Train three days per week with at least one recovery day between sessions
The key to optimal execution is progressive loading. Each week, increase weight by the smallest increment possible (say 2.5-5 pounds) while maintaining perfect form.
Common mistake: Rushing between sets. Research shows optimal testosterone response requires complete phosphocreatine recovery, which takes a minimum of two and a half minutes for men over 40.
2.
The CNS Primer Method
Begin each workout with three sets of 10 kettlebell swings (moderate weight)
Follow immediately with five explosive medicine ball slams
Rest 60 seconds
Repeat twice more before beginning your compound lifts
Keep total primer time under 10 minutes
The key consideration is central nervous system (CNS) activation without fatigue. These dynamic movements prime your central nervous system to recruit maximum muscle fibre during the compounds that follow.
Common mistake: Treating the primer as a workout itself. Keep intensity moderate - you're preparing your nervous system, not exhausting it.
1 - Powerful Question
Where in your life beyond fitness are you choosing complexity over compound effectiveness?
Consider how this principle might apply to your productivity, relationships, or personal growth. Just as three big movements outperform dozens of isolation exercises, where might focusing on three foundational habits create greater results than scattered effort across many?
Until next time…
Own Your Prime
Leigh
Creator of the SovLyfe 1T1
Certified Health Coach
PS. Would you like 10 AI prompts to help personalise all the above to your lifestyle? - see the end.
PPS. If you know anyone you would benefit from this 1T1, here’s the link to share…
References:
Shaner, A. A., Vingren, J. L., Hatfield, D. L., Budnar, R. G., Duplanty, A. A., & Hill, D. W. (2014). The acute hormonal response to free weight and machine weight resistance exercise. Journal of Strength and Conditioning Research, 28(4), 1032-1040. https://doi.org/10.1519/JSC.0000000000000317
10 AI prompts to help personalise all this to your lifestyle…
Simply copy and paste the above 1T1 into your preferred AI platform and then ask:
“Please review the above and [insert one prompt below]”
Create a modified squat progression based on my knee limitations (provide specific limitations)
Suggest a compound movement substitution if I train at home with minimal equipment
Design a warm-up routine specifically targeting my tight hip flexors before deadlifts
Recommend optimal training time based on my schedule (provide typical daily schedule)
Calculate my ideal training frequency based on my recovery capacity (provide age, sleep quality, stress level)
Adapt the CNS Primer Method for my shoulder impingement (describe specific shoulder issues)
Create a compound movement selection based on my primary goal of (fat loss/strength/mobility)
Suggest compound movement variations that minimize stress on my lower back
Design a deload week protocol after 6 weeks of the 5×5 Hormonal Reset Protocol
Create a nutrition timing strategy around my compound lift workouts (provide typical workout time)