The "Journal of Applied Physiology" concluded in an October 1998 study that levels of the male hormone testosterone could be influenced by outside factors. Resistance exercise increases hormone levels for the short term while dietary factors have a more long-term effect. Fitness trainers and bodybuilders have long believed it possible to increase testosterone levels without using dangerous anabolic steroids, but they could only point to anecdotal evidence. Scientific evidence now shows that they have been right all along.
Step 1
Start a weight lifting program. Focus on exercises that work the major muscle groups. Do squats, dead-lifts, bench presses, bent over rows as well the clean and press exercise using heavy weights, keeping your repetitions between eight and twelve. Bodybuilding website, Critical bench.com believes that training larger muscle groups with a heavy workload will increase testosterone production.
Step 2
Split your lifting program into two parts. Do primarily squats and clean and press exercises on the first day, take a day off, then do bench presses, bent over rows and dead-lifts the next day. These are intense and exhausting exercises, so it is best to split them into two sessions to avoid overtraining.
Step 3
Supplement squats and clean and press exercises with isolation exercises like leg curls, leg extensions, calf raises, and lateral raises. Supplement bench presses, dead-lifts and bent over rows with triceps push-downs and barbell curls. Resistance exercise in general increases testosterone so isolation exercises should not be ignored. They also make your workout more balanced.
Step 4
Eat 1.5g of protein per pound of body weight. Emphasize protein from animal sources such as meat, chicken, fish, eggs and diary products as these contain the eight essential amino acids that cannot be manufactured in the body. Bodybuilding site, GenXXL.com believes that you should eat more meat. Meat contains cholesterol, which plays a significant role in the production of testosterone.
Step 5
Eat foods that are high in zinc and vitamin E. These include oysters, whole grains, nuts, lamb, eggs, asparagus, flax seed and hemp seed oils. Zinc and vitamin E play vital roles in the production of testosterone. Eat a variety of fruits and vegetables to get your full spectrum of vitamins, minerals and trace elements, which enable your body processes to function optimally.
Step 6
Take a whey protein and glutamine supplement before working out. According to GenXXL.com, 20g of whey and 5g of glutamine taken 40 minutes before strenuous physical activity will maintain testosterone levels and reduce the production of the catabolic hormone, cortisol.
Step 7
Take a supplement containing simple carbohydrates and whey protein immediately after working out. This will replace the energy and nutrients depleted by your intense workout and prevent production of cortisol, which suppresses testosterone and promotes muscle breakdown.
Tips and Warnings
- Get plenty of quality sleep at night. Sleep deprivation causes the release of testosterone suppressing cortisol. Limit your alcohol intake. Excessive alcohol limits the production of testosterone
Things You'll Need
- Resistance equipment
- Whey protein supplement
- Glutamine supplement
