How to build muscle, Fight Estrogen, & reverse the aging process in 3 steps...

By Hector Gutierrez Jr: Husband, father of two, and founder of Better Man Blueprint

For years I've tried to build muscle.

Countess body building exercises and bro splits from the top fitness magazines of the world and thousands of dollars down the drain on supplements.

Only to come up short week after week, month after month.

It wasn't until I discovered this easy-to-follow 3 step process to building muscle without training like a body builder, following a weight-gaining caloric surplus or... dumping more cash into supplements.

Sup dude.

My name is Hector and for the last 9+ years I've helped 1100+ students between my gym, digital products, and the Better Man Blueprint.

Create balance between work, family, and alone time to get in shape, build muscle, and feel comfortable in their skin again.

One of the key strategies we deployed to accomplish this was... 

"Mechanical Loading" With Kettlebells, 'The Key' to Triggering the Release of Testosterone & GH to Crush Excess Estrogen.

We'll dissect this strategy into two categories:

  1. Testosterone-boosting exercises… so you can build dense muscle & bone mass, auto-regulate your bodyweight, counteract estrogen, improve your sex life, and have better control over your prostate.


  2. Growth Hormone-Releasing exercises to boost your built-in “fountain of youth” to reverse the aging process, regenerate cells (particularly muscle cells), accelerate recovery, and increase muscle-building opportunities.

Step #1:

Time Under Tension

Enter the Kettlebell “Grinds”:

These are slow “grinding” exercises (e.g., presses, squats, and deadlifts) typically with a heavier weight catapults T-levels through a method called time under tension (TUT).

The longer your muscles are under tension, the more potential for muscle gain.

(1) In a 2007 study, “Excretion of steroid hormones (Testosterone) after an acute session and after a 4-week program of strength training” found, those who did strength/resistance training 3 days a week for 4 weeks were linked to increases in T-levels right after a workout and over time.

In 1994 at Tufts University, Campbell et al examined 12 men and women, aged 56-80 for 12-16 weeks, to study the effects of resistance training on metabolism.

They trained three times per week for 30 minutes each day.

The result?

The participants’ overall metabolic rate increased, burning 34 to 35 additional calories with each newly formed pound of muscle.

The takeaway... 

[1.] This demonstrates there’s an inverse relationship between muscle and fat; meaning, muscle tissue is more metabolically active and burns more calories than fat.

[2.] Muscle is a result of elevated testosterone by way of the training stimulus (i.e., lifting weights and maximizing time under tension) and not calories or supplements. If you keep pumping out calories without a training stimulus… the result is fat gain. 

The masked problem?

Less muscle due to a lack of mechanical tension, kills your metabolism, and opens the flood gates to aromatase.

"Aromatase": an enzyme which converts testosterone into the female hormone estrogen. Which in turn decreases testosterone, increasing body fat. Making it harder for you to have an erection.

From there testosterone levels drop because your muscle-building testosterone is converted into moobs-growing estrogen (man boobs), blows the hinges off your muscle-building efforts, and lets the soft dad bod & decreased libido in the back door.

Not good my friend.


If you want to fight estrogen then boosting testosterone to build muscle MUST be the goal.

And when you know how to bolt step two to time under tension... you have a hyper-effective, potent cocktail to build lean muscle with kettlebells.

Read Step Two >>>