@aesthetic.engineer: Eight sprints, ten to twenty seconds each, twice a week. That's 160 to 320 seconds of actual work in a whole week. I'm showing you the maths first so it doesn't sound like a headline. 📌 Key takeaways: • A real sprint recruits your highest threshold motor units, the ones almost nothing else in your week touches • It produces an acute androgen response steady state cardio does not • HIIT costs you because it's 20 minutes of near maximal work with incomplete recovery, which is a cortisol program • Cortisol and testosterone are built from the same raw material, so you're allocating substrate to the wrong branch • 6 to 10 sprints, 10 to 20 seconds, 2 to 3 minutes walking between each one • If sprint six is slower than sprint one, you rested too little and turned it into conditioning • Warm up in ramps: 60, 75, 90% before the first real one. Men tear hamstrings sprinting cold • Zone 2 stays exactly where it was. Different jobs, both stay 🔗 Full training system in bio. #sprints #testosterone #cardio #zone2 #GymTok

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Friday 11 September 2026 02:34:54 GMT