Want a higher sex drive? Better bone health? Want to be bigger, stronger, smarter, increase energy and confidence? Testosterone is the most important muscle building hormone as it promotes protein synthesis!
I’m sure there really doesn’t need to be much more said as to why high Testosterone levels are important! If you’re someone who would like to improve on this, check out the quick tips below!
USE COMPOUND EXERCISES
By recruiting more total muscle mass along with a challenging motor pattern it leads to a big metabolic stress on your body. This is the perfect formula for releasing more Testosterone. So dead lifts, squats, Olympic lifts such as cleans or snatches, kettle bell swing, bench presses and military presses are some good options for example!
PAY ATTENTION TO VOLUME
2 sets of of 10 reps, throwing in the towel and then going home because you are too tired isn’t going to do the job! You must be providing the body with some decent levels of volume to produce a high testosterone response. My rule of thumb is to shoot for 30-50 total reps per compound exercise. Favoring more sets than reps to get there! This is actually a very conservative and considered normal volume amount. High rep training can ware you out over time and cause overuse injury /over training if done too frequently, without proper recovery attention. So play your cards right!
This does not mean, jacking up the music and running into a wall then doing push ups. Intensity used in the world of training means to use greater resistance. This can come and be manipulated in many forms. Range of motion, resistance tooling, weight (loads), decreasing rest periods, playing around with the way in which you perform your sets!
INCREASE CHOLESTEROL CONSUMPTION / POST WORK OUT FUEL / SPECIFIC NUTRIENTS
Eat Cholesterol dense foods
Cholesterol is the pre cursor to testosterone. There’s no other way for your body to produce it naturally. So without it you are decreasing your chances to improve your body’s most powerful muscle-building hormones. Cave man foods such as, whole eggs, beef, shrimp, cheese, are cholesterol rich. To minimize raising your triglycerides (bad cholesterol) be sure to consume organic foods, minimize starchy carbs, eat plenty of vegetables, and exercise on a regular basis.
Post work out: protein + carbs in a 2 to 1 gram ratio post work out. One of the biggest benefits is that it reduces catabolic hormones and boosts anabolic hormones. Your bodies ability to “rev up.”
Add these nutrients to your diet:
Magnesium – fish, nuts, seeds, avocados, bananas, raisins
Zinc – shellfish, beef, pork, chicken, legumes, nuts, seeds
SIDE NOTE: By the way for while women are considered to be “all estrogen,” the testosterone levels in healthy women are 10 times greater than their estrogen levels. To lose body fat and build muscle to look leaner it is very important ladies!
Here’s me increasing my testosterone levels the other day……. 355lb Trap Bar Dead Lift for 11 reps!