Resistance training is one of the most efficient ways to raise your testosterone levels naturally, states Critical Bench.com. Testosterone is responsible for your muscularity, strength, sexual desire, and mood. This hormone is the power house that makes men what they are, it peaks in our youth, taking a boy through puberty, but then starts to decline as age progresses. Lifting weights and doing resistance training can make your body increase its production of this hormone.
Step 1
Lower the amount of reps you do during resistance training and increase the weight. Your body responds to heavy weight by releasing testosterone and human growth hormone to enable the body to lift heavier. When doing a set, do not do more than six repetitions, with the sixth rep being the last one you can finish correctly without assistance. This ensures you are using a heavy weight that will cause your body to release testosterone.
Step 2
Perform multi-joint exercises that stimulate various muscles simultaneously. Dead lifting, squatting, barbell rows, overhead presses and bench pressing all use more than one muscle group and include one of the larger muscles groups as well. The more muscles you use, the greater the release of testosterone will be.
Step 3
Perform Olympic lifts such as cleans, jerks, push presses and jump shrugs. They are all multi-joint movements that incorporate an explosive movement that activates even more stabilizer and core muscles to increase the amount of testosterone levels.
Tips and Warnings
- Rest between workouts, because over-training will actually decrease your testosterone production, so let your body recover.
- Use a spotter when going heavy or use a Smith machine to ensure safety
Things You'll Need
- Dumbbells
- Barbell
- Adjustable bench
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