If there's one substance in the body that could be considered the "Holy Grail" of muscle growth, testosterone would be it.
It is without a doubt the most important hormone involved in building muscle, and is one of the limiting factors that determines how much muscle a person can gain.
It is without a doubt the most important hormone involved in building muscle, and is one of the limiting factors that determines how much muscle a person can gain.
The reality is that we all posses different levels of this powerful hormone, and aside from poking yourself with a chemically enhanced needle, it can be difficult to control these levels.
In this installment I'm going to cover some basic, scientifically backed methods that will allow you to naturally raise your body's levels of testosterone. These increased levels will almost certainly have a positive impact on your resulting muscle gains. In addition to increasing your lean muscle mass, raised testosterone levels also have the following benefits...
- Decreased body fat levels
- Increased sex drive and sexual endurance
- Improved mood
- Decreased levels of "bad" cholesterol
Now, I certainly do not claim that using these methods will result in "steroid-like effects" or that they will allow you to pack on an extra 20 pounds of muscle in 2 months, but they will certainly help to speed up your overall progress both in and out of the gym.
Anyone who tries to tell you that you can achieve the same effects as steroids by using anything other than steroids is completely full of it. Don't believe the hype!
Anyone who tries to tell you that you can achieve the same effects as steroids by using anything other than steroids is completely full of it. Don't believe the hype!
Before we get into the actual methods of increasing testosterone levels, let's first cover some quick biology so that we're all on the same page. Here is how the body produces testosterone:
1) The brain releases LH (luteinizing hormone) and this "tells" the body to start producing testosterone.
2) The adrenal glands release DHEA into the bloodstream.
3) LH and DHEA travel together to the testes where testosterone production begins.
4) Testosterone is then released into the bloodstream.
So without further ado, here are some basic methods you can implement in order to naturally raise your body's levels of testosterone and take advantage of all of its amazing benefits. I've broken this up into 3 separate categories: training, diet and lifestyle.
Training1) Place the majority of your emphasis in the gym on big, basic compound movements.
These basic exercises will place your body under the greatest amount of stress in the gym, and this will force your body to secrete higher amounts of testosterone. Isolation exercises can have their place, but compound movements should be the cornerstone of your workouts.
2) Always train with full effort and intensity.
Whether you're performing a compound movement or an isolation movement, you must always push yourself hard in the gym by taking all of your sets to the point of concentric muscular failure. The more stress you place on your body in the gym (without crossing the point of recovery), the greater your testosterone production will be.
Whether you're performing a compound movement or an isolation movement, you must always push yourself hard in the gym by taking all of your sets to the point of concentric muscular failure. The more stress you place on your body in the gym (without crossing the point of recovery), the greater your testosterone production will be.
3) Train your legs equally as hard as your upper body.
Leg training can be extremely difficult to execute with a high level of intensity, but the rewards are great when you do. Push yourself hard on basic leg exercises like the squat and leg press in order to stimulate the release of testosterone.
Leg training can be extremely difficult to execute with a high level of intensity, but the rewards are great when you do. Push yourself hard on basic leg exercises like the squat and leg press in order to stimulate the release of testosterone.
Diet1) Increase your consumption of Essential Fatty Acids.
When most people structure their muscle-building diet, they almost always follow the idea of "high protein and low-fat". Big mistake!
Fats play a critical role in the muscle-building process and have a direct impact on testosterone levels. You should be consuming about 25% of your daily calories from healthy, unsaturated fat sources such as peanuts, avocados and fish as well as nutritional oils like flax seed, olive and canola.
2) Reduce your intake of soy.
Soy protein raises your body's levels of estrogen (the main female hormone). When the body's production of estrogen increases, testosterone levels plummet. Avoid soy products as much as possible in order to keep your estrogen levels low and testosterone levels high.
Soy protein raises your body's levels of estrogen (the main female hormone). When the body's production of estrogen increases, testosterone levels plummet. Avoid soy products as much as possible in order to keep your estrogen levels low and testosterone levels high.
3) Limit alcohol consumption.
Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
4) Increase your consumption of cruciferous vegetables.
These vegetables have been shown to have a significant estrogen-reducing effect, thereby raising testosterone. Some good choices are broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts.
These vegetables have been shown to have a significant estrogen-reducing effect, thereby raising testosterone. Some good choices are broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts.
5) Eat smaller, more frequent meals throughout the day.
Rather than eating the traditional "3 square meals a day", try consuming 5-7 smaller meals spaced out every 2-3 hours. This will keep your body in an anabolic state at all times and will keep testosterone levels peaked.
Rather than eating the traditional "3 square meals a day", try consuming 5-7 smaller meals spaced out every 2-3 hours. This will keep your body in an anabolic state at all times and will keep testosterone levels peaked.
Lifestyle1) Lower your levels of stress.
Stress contributes to the release of a highly catabolic hormone called cortisol which has a highly negative effect on testosterone levels.
2) Increase your sexual activity.
Sexual stimulation causes the body to increase the production of oxytocin which then increases endorphin production (the "feel-good" chemical), and this has a direct impact on testosterone secretion.
Sexual stimulation causes the body to increase the production of oxytocin which then increases endorphin production (the "feel-good" chemical), and this has a direct impact on testosterone secretion.
3) Get adequate sleep every night.
Failing to provide your body with proper sleep each night will raise cortisol levels, and this in turn will decrease your testosterone production. A solid, restful 8 hours of sleep every night will keep your cortisol levels in check.
Failing to provide your body with proper sleep each night will raise cortisol levels, and this in turn will decrease your testosterone production. A solid, restful 8 hours of sleep every night will keep your cortisol levels in check.
Wrapping It Up
There you have it, a few basic, easy-to-follow guidelines for increasing your testosterone levels naturally.
Start implementing some of these techniques on a consistent basis and you should experience a noticeable improvement in your muscle and strength gains as well as your overall mood and sexual performance.
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