We all know that testosterone is the primary male reproductive hormone, but what you may not know is that both men and women have it. The only difference is that men have 8 to 10 times the amount of the big T when compared to women. That being said, minor changes in testosterone in women can lead to major differences in their ability to gain muscle and lose weight.


WHY BOOST NATURAL TESTOSTERONE LEVELS?


Testosterone is a powerful anabolic hormone which encourages muscle growth when free testosterone molecules enter the androgen receptors in muscle tissue. This kick starts protein synthesis and new muscle tissue can then be formed. The more testosterone is able to enter the androgen receptors in muscle tissue, the greater its effects on muscle protein synthesis and therefore, the greater the potential to see more muscle growth.


But it’s not just about muscle gain, testosterone can also help to improve body composition by helping you to lose fat.


1. PERFORM COMPOUND LIFTS


Exercises which make use of compound lifts such as the squat, deadlift and various Olympic lifts have been shown to substantially increase natural testosterone levels when compared to isolation exercises. The reason for this is that these exercises create a tremendous amount of metabolic stress on the body. This signals the body to produce more testosterone in order to cope with the increased stress.

2. GO HEAVY


One of the key elements to progressive overload is to continually increase the weight you lift. Without doing so, chances are that you won’t see continual gains. Research suggests that natural testosterone release is highest when you train with a weight which is between 85-95% of your 1 rep max. Training with this type of weight would generally mean that your rep range would be rather low (roughly between 4-6 reps). While I don’t suggest going this heavy on every set, finishing off with 2-3 sets of this rep range on big compound lifts may just be what you need to boost the big T. This point and point no.1 go hand in hand.


Simple Training Tips To Boost Testosterone


3. KEEP REST PERIODS SHORT


The duration of rest periods between sets is generally determined by your fitness goal. For strength gains, lifters typically rest anywhere from 2-5 minutes between sets whereas endurance athletes rest for less than 30 seconds between bouts. However, in order to maximise testosterone production, rest periods of 30-60 seconds are ideal.

These shorter rest periods can be used to your advantage when performing isolation work or if you are unable to lift heavy on compound sets for whatsoever reason.


4. DO MORE VOLUME


By increasing the amount of sets and reps you perform in a workout, you will be increasing your training volume. According to studies, training programs which use a moderate load with high volume and shorter rest periods produce an increased release in testosterone. This point and point no.3 therefore work synergistically.



CONCLUSION


While you may have noticed that specific points in this article work well together, there is no reason why you can’t switch things up a little and use a combination of various methods in one workout. My suggestion would be to start your workout, once you have warmed up obviously, with heavy compound lifts followed by isolation work with higher volume and shorter rest periods. By doing this, you will get the best of both worlds and hopefully optimize your natural testosterone release.

 



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