Testosterone is getting a lot of attention from bodybuilding publications and websites these days and for good reason. It’s the most important male hormone and plays a huge role in building muscle and losing fat.
Now, since you are on this site we are going to assume you are interested in either building more muscle mass or losing fat – so you should be very interested in getting your testosterone levels as high as possible! Having said that, it seems as though society is fixated on keeping everyone’s t-levels low.
Maybe it’s intentional so that we don’t act aggressively or maybe it’s just an innocent by-product of all the junk food we are consuming.
Either way it’s time to start paying more attention to our lifestyles and focus on the impact it’s having on our t-levels.
Our testosterone levels peak between the ages of 20 and 30 and begin a slow and steady descent thereafter. As a result once you are outside of this range you need to be extra careful about what you are putting in your body.
The last thing you want is to put in hard work in the gym and eat a clean diet only to see no progress made at the gym. To help you avoid that we’ve put together a list of ways you can get your testosterone levels turned up!
1 – Shorten your Training Sessions
When you go to the gym do you tend to spend endless hours going through each individual piece of equipment?
Unfortunately this type of training is not very effective. Although Arnold bragged about spending hours in the gym each day the truth is that doing that will cause your cortisol levels to spike which can actually reduce your testosterone levels!
It seems odd that spending so much time in the gym could be bad for you but thanks to science we are able to discover these types of things. Since cortisol is literally a testosterone killer it’s best to avoid these marathon training sessions.
Instead focus on shortening your workouts to under an hour.
2 – Focus on Compound Movements
Once again we can thank science for this one. We don’t have to wonder what exercises give the best results anymore – we’ve already figured that one out. Compound free-weight exercises like bench press, deadlifts, squats and pull-ups yield the best results in terms of testosterone products compared with bicep curls, lateral raises and other isolation exercises.
Just to clarify, compound movements are exercises that work multiple muscle groups at the same time. Therefore a great percentage of your overall muscle mass is working and you can lift larger weights.
Now some of you might be thinking that these types of exercises can be performed on a machine. For example, squats and bench press could be performed on a smith machine instead of doing them with free-weights.
While that might be true you won’t get anywhere near as much testosterone production from doing them that way. The free weight versions are more difficult because they recruit stabilizer muscles so you are actually working more muscles overall.
They also allow you to perform the movement in a way that is natural to your body rather than locking it into a fixed pattern. This helps reduce the risk of injury from lifting weights at an unnatural angle.
3 – Pay Attention to your Rest Time Between Sets
A lot of guys don’t really pay much attention to their rest time between sets. They just pull out their cell phones and fire out a few texts. We recommend paying a bit more attention to how much time you are taking.
Studies show that taking approximately 90 seconds to 2 minutes between sets is ideal for keeping t-levels high and reducing cortisol levels. Obviously it depends on what exercise you were doing – a heavy set of squats requires more rest time than a set of bicep curls – but keep this range in mind to avoid hurting your t-levels.
If you have a hard time keeping track of time try using a stopwatch so you know exactly how long it has been.
Having said that, if you just came off a particularly difficult set don’t be afraid to give yourself a little bit of extra recovery time if you really need it – just don’t make it a habit.
4 – Push Yourself Past Failure
We’ve already described how marathon workouts are bad for testosterone production. However, medium-length intense ones tend to generate huge testosterone production.
That means training in the 8-12 rep range but also going past failure every once in awhile. This can be done with dropsets or forced reps. Once you get to your usual failure point get a partner to help you push the weight up for an extra couple of reps.
Alternatively you can drop the weight and pick up a lighter one for a few more reps. Either way you are essentially continuing past the point of failure. Research has shown that yields a great result in terms of testosterone production – just make sure you don’t overdo it.
Save it for only a few sets over your entire workout.
5 – Watch your Diet
If you are consuming a diet that is low in carbohydrates you might be hurting your testosterone production according to some studies. As a result, try to keep your carb to protein intake at about 2:1 if you are trying to build muscle.
Additionally, make sure you are consuming some saturated fat in your diet. Although it’s not the cleanest food out there it’s linked with testosterone production – as studies have shown, consuming more of it leads to higher testosterone levels when resting.
Aim for 35% of your calories to come from fats, with ⅓ of that coming from saturated fats.
Keep in mind that doesn’t give you a free pass to hit up your local fast food joint!
We have actually created a “Testosterone Diet” guide. You can see it here.
6 – Use the Right Test Boosters
You have to be really careful when looking to buy a testosterone booster. Some companies put ineffective fillers in their supplement simply to make more money. This is exactly why we spent over two months researching ingredients found in test boosters. You can see the report here.
There are tons of natural ingredients out there that are scientifically proven to boost testosterone levels! So what should you be looking for? Well here are a few to start with:
Vitamin D – scientifically shown to boost testosterone production. Supplementing Vitamin D has been shown to increase resting t-levels, not to mention it improves your overall health and reduces your chances of developing all kinds of nasty illnesses.
Zinc – Also shown to help boost testosterone levels in most guys. In fact, being deficient in Zinc can lead to some very low testosterone levels. Oysters are a great source of this nutrient but a supplement works well too.
Vitamin B6 – Stimulates androgen receptors in your body making it produce more testosterone. Also it suppresses the development of estrogen in your body making the testosterone already there that much more effective.
Fenugreek – This is actually a herb found in various types of curries. Studies show that consuming Fenugreek increases male libido and boosts t-levels.
The best way to get all the benefits without having to spend half your day preparing complex recipes is to consume a high-quality testosterone booster.
These products will use natural ingredients like these that are scientifically proven to boost t-levels. It’s definitely worthwhile if you want to make sure you make the best gains possible.
Only a handful of companies use these premium ingredients. You can find out who they are in our guide to testosterone boosters here.
Reading our guide will only take you a couple of minutes but it could save you hundreds of dollars.
Implement the tips we’ve mentioned above and watch as your overall lifestyle changes.
You will feel more energized, positive, aggressive and confident. Your libido will be higher and you will be putting on more muscle while shedding that unwanted body fat.
Does that sound good to you? Well those are all symptoms of having high testosterone!