Testosterone is the all-important hormone responsible for sex drive, muscle preservation, and both mental and physical energy. Instead of resorting to artificial means to boost your testosterone levels, look no further than multi-joint exercises. When you do multi-joint exercises, more muscle groups are used per exercise, stimulating growth throughout the entire body -- including your arms -- due to the release of anabolic testosterone according to the Ask Men website. To achieve maximal results, use the heaviest weights you can handle.
Bench Press
The bench press is an upper body exercise that primarily works the chest, triceps and anterior deltoids which are shoulder muscles. To perform bench presses, lie face-up on a weight bench, lower a barbell down to your chest and push it back up in a steady motion. Do not bounce it off your chest and exhale as you exert force. For a variation, use a set of dumbbells and lower them out to your sides by bending your elbows.
Push Press
The push press is considered a full body integration exercise because it works all of the major muscles. The trapezius, deltoids, glutes, hamstrings, quadriceps, calves and abs all get worked at the same time. The "traps" are the muscles at the top of the back. This exercise is done from a standing position with a barbell held at the top of your chest with your palms facing forward. Slowly lower yourself down until your thighs parallel the floor, stand up and push the bar straight above your head until your arms are straight. Lower the bar back to your chest and repeat. For a variation, use a set of dumbbells.
Pull-ups
Pull-ups are body weight multi-joint exercises. They work the latissimus dorsi, biceps and deltoids. The lats are the "V" shaped muscles that run from the middle to the upper back. To do pull-ups, grasp a pull-up bar with an overhand, slightly wider than shoulder-width grip and pull yourself up as high as possible. Slowly lower yourself back down and repeat. When doing pull-ups, keep your core tight and do not swing your body for momentum. To increase the resistance, wear a weighted vest, pinch a dumbbell between your lower legs or wear a dipping belt with weight plates attached.
Squat
The squat is often referred to as the the king of exercises due to its intensity and the fact that you can do a high amount of weight. The glutes, hamstrings and quadriceps are the main muscles that get targeted and the abs also receive a solid contraction. While standing with your feet slightly wider than shoulder-width apart and a barbell held across your shoulders, lower yourself down until your thighs parallel the floor. Stand back up in a steady motion and repeat. For a variation, hold dumbbells at your sides.
Deadlifts
Deadlifts are similar to squats in the fact that they work the glutes, quads and hamstrings, but they also work the erector spinae muscles. These run from the base of the skull all the way down to the tailbone. To do this exercise, stand behind a weighted barbell that is on the floor. Grab it with an over and under grip and lift it off the floor as you come to a fully standing position. Slowly lower it back down and repeat. When doing these, make sure to keep your back straight and core tight to prevent spinal injury. For a variation, use a set of dumbbells.
