Aim to complete 2-3 bodyweight or light sets of barbell back-squats, performing 12-15 repetitions before moving into your working sets; you could even perform some pause-reps to increase the tension and make sure that you’re pumped up for your working sets by activating as many muscle fibers as you can beforehand.

As we’ve gathered, the barbell back-squat is a movement which you can lift a considerably high amount of weight on, and which can release testosterone and HGH if performed effectively and intensely. With this being the case I would advise a repetition range of no more than 8 in order to make sure you’re lifting a heavy load which you’re able to control for a decent amount of time; the more time under tension with the heavy amounts of weights will increase the chances of testosterone and HGH being released in order for you to make the most out of the movements.