What can you do to boost your testosterone levels effectively through your workouts?
Research has shown that high intensity weight training boosts the secretion of testosterone in the body. However you’ve got to remember that you are looking to stimulate as much muscle mass as possible to achieve the highest boost. So what you have to do is choose the most efficient exercises and the right tools.
Studies have proved that squats, bench presses and deadlifts – all multijoint exercises – are best testosterone boosters. Stick with free weights, since they’re more effective. Machines are better at isolating the muscles you’re working, and that’s not what you require here.
Squats are the best way to exercise your lower body. Studies have shown that squats are far more effective than machines. Squats exercise a whole lot of muscles at the same time. They enable the lifting of heavy weights. The sheer intensity of heavy squats boost the production of testosterone. Make sure you include heavy squatting in your workout at least once a week.
Bench pressing exercises are excellent for working your upper body. Bench pressing works the muscles in your shoulders, chest, your biceps and triceps. It’s a super-efficient way to boost testosterone and hormone levels.
Are longer workouts more effective at boosting testosterone production? No, because workouts lasting for more than an hour can increase cortisol levels. This is counter-productive, since they actually decrease testosterone levels.
Resistance training is most effective when you’re using higher volume programs, since these give you a much greater response. Studies have also shown that shorter rest periods, say 1 minute instead of 3, increases hormonal levels after an intense session of resistance training. So keep your rest periods short and your overall workout around an hour or less.
Make sure you don’t overtrain, since this will upset the hormonal balance in your body. Your body requires a rest day, so keep with it.
If you’re looking to ditch the fat think of HIIT. Use short intense bursts of exercise to give you the maximum advantage. Try high intensity interval sprints to boost your testosterone levels, maintain your muscle and cut the amount of cortisol your body produces. Keep it short, keep it intense and see the difference it makes in your body.
Boxing is a great way to beat stress, get a good workout and increase your testosterone levels. Get your gloves on and take it out on the punching bag, or go a few rounds with a sparring partner.
From time to time add a bit of variety to your workout with main Olympic lifts. They strengthen your body, and increase testosterone. Remember not to overtrain; don’t do them every day.
To round off, here are 3 workouts to boost testosterone levels.
Workout 1: Total-Body Torcher
This quick HIIT works all the major muscle groups in the body for high post-workout testosterone levels.
Dynamic warm-up:
30 seconds each of jumping jacks, bodyweight squats, high knees, and jogging in place; do twice through
Do three sets with minimal rest:
10 overhead squats (holding a barbell or dumbbells; go as heavy as you can while still completing the set with good form)
15 burpees
Rest 1 minute.
Do three sets with minimal rest:
10 deadlifts (go as heavy as you can while still completing the set)
15 V-ups
Rest 1 minute.
Do three sets with rest as noted:
40 seconds of kettlebell swings
Rest 30 seconds
40 seconds of mountain climbers
Rest 30 seconds
Workout 2: Lower-Body Burn
Working out the body’s biggest muscles, in your glutes and legs, packs a huge hormone hit.
Dynamic warm-up:
30 seconds each of jumping jacks, bodyweight squats, high knees, and jogging in place; do twice through
Do three sets with minimal rest:
10 goblet squats, as heavy as you can handle and still complete the set
15 plyometric jump squats
Rest 1 minute.
Do three sets with minimal rest:
10 Bulgarian split squats (each side), bodyweight or with dumbbells down by your sides, if desired
15 split jumps (count both legs in as one set)
Workout 3: Upper-Body Blitz
It’s important to alternate muscle groups on different days to give your hard-working body parts time to recover.
Dynamic warm-up:
Do 10 inch worms followed by 30 seconds of jumping jacks; do twice through.
Do three sets with minimal rest:
10 pull-ups (bodyweight, assisted, or weighted, as desired/dictated by strength level)
10 renegade rows (alternating sides; count both arms as one rep)
Rest 1 minute.
Your testosterone plays an important role in your body’s functioning. It helps with muscle growth,  It is thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm production. Therefore, when you work out, you want to do workouts that help boost your testosterone. In order to maximize your testosterone boost naturally you will want to focus on shorter workouts. You want your workouts to include resistance training, high intensity, shorter rest periods, and do not make you overtrain. In doing so, you will increase your testosterone and human growth hormone naturally.
It is important as well to mix things up, which is why we listed several different options for workouts. By mixing things up, you keep your body guessing. This helps to stimulate new muscles growth as well as keep things interesting. Notice how our suggestions are intense, include little rest, and focus on leg work since those are the largest muscle group. Following these tips and workouts will ensure your testosterone is boosted the right way: naturally.
