Testosterone is a steroid hormone which supports the muscle mass and bone density enhancement.
Nowadays, there are many supplements on the market which help your body produce a high level of testosterone, therefore reduce fat and boost muscle mass and libido.
Apart from Testosterone Pills which don’t usually have an immediate effect, you could also try testosterone boosting exercises, which promise to offer prompt results. These exercises should be short, but intensive [max. 60 minutes].
Exercise to intensify
One efficient exercise is to finish fewer repetitions, but adding more weight in order to achieve maximum tiredness. A method that is considerably popular among bodybuilders is the “super slow”. The point of this exercise is to reach muscle exhaustion by the 6th or 7th repetition in a round of 10.
For instance, you should try going super slow on standing bend rows, which put pressure on legs, even if back, shoulder and arm muscles are lifting the weights.
Another method of achieving maximum tiredness is to add more weight than you know you can lift. This way, you won’t be able to do more than eight or ten repetitions. The secret is not to rest after this set; reduce the weight with 10-20% and you will still be more tired than usual.
Also, if a trainer is watching you and leading the way by telling you how many repetitions and sets you need to do, you will reach muscle exhaustion.
Use your legs
Studies show that the levels of testosterone increase if, when working out, you emphasize the lower body training.
Even if men usually want to work out their biceps, legs are the ones who boost the levels of testosterone. When you concentrate on leg exercises, you will feel the results immediately after workout: lean muscle mass, fat loss, increased energy and sex drive.
An example of efficient leg exercises which you could try 3 days per week if you want to boost testosterone consists of:
- 4 sets, each with 8 repetitions of bench press, along with 4 sets, 8 repetitions of squats
- 4 sets, each with 8 repetitions of deadlifts and the same number of pull-ups
- 6 sets of 10 second sprints
Sprint and bike spins
Studies show that cardio can exercises can boost the testosterone levels. Cardio can mean high-output sets, when pedaling at maximum speed heading uphill. What you need to do is use all your strength for maximum 20 seconds, then slow down to a moderate pace. Repeat the cycle for as many rounds as you can.
Sprints have been medically demonstrated to increase testosterone levels. It is recommended to perform a series of short [6 seconds] sprints.
You can put this piece of advice into practice by performing a few sprints on the treadmill after lifting weights or, for your days off from workout sessions, you could choose to do several sprint repeats in your backyard or around the block.
You could include between five and ten short sprints [maximum 15 seconds] and repeat this exercise three times a week if you want to achieve best results.