Hampton Strength Systems Review (Powerbuilding)

The folks at Critical Bench have a new program out called Hampton Strength Systems.  I’ve had the chance to look over it, so I’ll start my review with a summary of what you get with this program:

Hampton Strength Systems Components:

Bench Mode Training Manual: 

This book is a complete guide on how to increase your bench.  You’ll go four through training cycles, complete with assistance exercises.  The workouts are very detailed, explaining exactly what % of your one-rep max you’ll need to use for each session.

Bench Mode Printable Training Log:

You can print these sheets to record your progress in the gym.

Book of Methods:

This is an overall guide to methods for getting stronger.  These are workouts (and techniques) designed to build strength/size with specific body parts.  I really like the leg workout I saw–it looks like an efficient, simple way to build your leg strength.

Feats of Strength Training:

This manual really fascinated me.  Hampton explains how he trains for specific feats of strength, like breaking blocks with his fists.

Progressive Rep Training:

This system is based on the concept of using low reps and adding reps within your training cycle.  You’d start out with something like 3×3 on your main exercise/set and try for 3×4 on your next workout.  I know of some elite lifters who use this method.

Basic Barbell Exercises Routine:

This is a routine made up of compound exercises for the purpose of “building over all body strength and conditioning.”  The routine can be done 2-3 times a week.

Review:

Hampton Strength Systems is based on the concept of powerbuilding–gaining both size and strength.  I like this way of training because it is what most of us are after.  It’s kind of the best of both worlds, combining aspects of bodybuilding and powerlifting.

In addition to the training information, I think most readers will appreciate some of the personal stories the author includes.  I especially liked his descriptions of his personal transformation, competition experiences, etc.

I believe this program is a worthwhile investment for intermediate/advanced trainees who want to build strength and mass.

Just CLICK HERE if you are interested in checking it out–you can get a free gift (Bench Mode) that may help you decide.

Boost Testosterone: raise levels naturally

I hit the big 4-0 a while back and I’m determined to do everything I can to stay strong and healthy.  I’ve taken a special interest in learning how to naturally optimize my testosterone levels–something I took for granted in my younger days.  I’ll share some of what I’ve learned here.

My first piece of advice is to be very skeptical of testosterone booster supplements.   My mind may change one day, but I’m underwhelmed with the studies I’ve seen so far for these kind of products–I’ve yet to see any that are scientifically proven to raise your levels.

I’d suggest you stick to the following simple steps (not necessarily in order).  I’ve included links to more detailed articles for some of these:

1.  Lose weight and/or keep your body fat relatively low.  There’s a positive correlation between body fat and estrogen levels.  This connection isn’t completely understood, but it seems the more body fat you have, the greater your potential to produce higher levels of estrogen.  Keeping your body fat at healthy levels will likely help you have a better ratio of testosterone to estrogen.  I’d recommend the Renegade Diet if you are looking for a good plan to lose fat.

2.  Lift weights.  Resistance training tends to have a positive effect on testosterone levels (in the immediate sense and in the long-term).  Lift weights at least three times a week but avoid overtraining (I usually limit my training sessions to 60 minutes or less).  You can chose from my recommended programs if you are looking for a workout guide.

3. Check your vitamin D levels and consider supplementing.  I’ve mentioned the importance vitamin d plays in sex hormones.  Get your levels tested if you can and consider taking vitamin d3 supplements if you are low.

4. Get enough sleep.  I mentioned this in my post about sleep and testosterone.  Sleep deprivation has been shown to decrease T levels, even in young men.

5.  Eat vegetables like broccoli.  The chemicals in certain vegetables can help with hormone balance.

6. Go easy on the alcohol, especially beer.  Overindulging in alcohol will wreak havoc on your health and hormones (not to mention messing up your life in general).

Try these steps if you want to improve your overall health and boost your testosterone naturally.