Does bigger legs increase testosterone?

But research shows the benefits of training legs go far beyond just building some sizeable quads to match your upper body. Instead it can help boost testosterone, increase muscle and accelerate fat loss.

gq-magazine.co.uk - Four reasons not to skip leg day - British GQ

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We all have that friend who's nowhere to be seen on leg day. His girlfriend's ill, it's his brother's birthday or that old football injury has come back to haunt him. But research shows the benefits of training legs go far beyond just building some sizeable quads to match your upper body. Instead it can help boost testosterone, increase muscle and accelerate fat loss. All while ensuring you can eat whatever you want, since your body assimilates the food you've eaten so much more efficiently. We explore the four main reasons you should never to skip leg day. Read, learn and follow and then hit the Facebook and Twitter "share" buttons to send to your absent friend. To quote a modern-gym proverb, "friends don't let friends skip leg day."

1: It spikes muscle-building hormones

Naturally boosting testosterone in men is a good thing for fitness. It helps you increase muscle mass, burn fat and even helps you between the sheets. Which is exactly why research published in the European Journal of Applied Physiology and Occupational Physiology suggests every man should become good friends with the squat rack. In the study, scientists wanted to measure the hormonal response of certain hormones during "a single bout of heavy resistance exercise." To test this they had subjects complete "four sets of ten repetitions maximum squats with 90 seconds rest between sets." This was their conclusion: "this investigation demonstrates the most striking changes appear evident in the testosterone response to heavy resistance exercise in physically active young and older men", and noting a dramatic spike. Put simply: irrespective of your age, squatting will increase your body's testosterone, which in-turn increases your muscle-building and fat-loss potential.

2: You'll lose fat

Want to lose fat? Get off the treadmill, put down the slimming shake and squat. That's what a study published in the Journal of Applied Physiology says, which tracked athletes' energy expenditure and metabolism after heavy resistance training. What they discovered was that after 90 minutes of heavy weight training (including squats) an athlete's metabolic rates skyrocketed. What's even more interesting is they stayed high for hours after they'd left the gym. Scientists then concluded that "strenuous resistive exercise may elevate post exercise metabolic rates for a prolonged period and may enhance post exercise lipid oxidation [fat burning]."

That's something a brisk walk on the Stairmaster won't do.

3: You can eat what you want afterwards

This'll be music to the ears and stomachs of thousands: after leg day you can eat what you want. Scientists from the Department of Medicine at Washington University School of Medicine discovered that after heavy weight training you increase the efficiency of a protein called GLUT4. This improves our body's insulin sensitivity and the rate at which we absorb and use glucose. Combine this with the teachings from the American Journal of Physiology that say "early post exercise ingestion enhances accretion of whole body and leg protein" and this means a giant, homemade burger with sweet potato fries no longer seems like a bad idea. It will be absorbed efficiently, won't be stored as fat, and will help the muscles repair and re-grow.

4: Girls notice bad geometry

All women are experts in human geometry. We know this thanks to Roman architecture, Leonardo da Vinci and the Golden Ratio.

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