Testosterone is the male hormone responsible for secondary sex characteristics, such as large muscles, deep voice and facial hair. With age, this important hormone declines naturally. One of the best ways to boost testosterone and prevent this decline is by exercising. Exercises that target large muscle groups with compound, multi-joint movements elicit the largest production of testosterone. The "big three," or barbell squat, deadlifts and bench press. are the most effective exercises for increasing testosterone naturally. Perform one of the exercises at every workout to muscular failure, which triggers a fight-or-flight response for a testosterone surge.
Increasing Testosterone
Step 1
When performing the barbell squat, always use a power rack for safety. Power or squat racks have pins to safely load and unload the weights. Remember to work up slowly and progressively to higher weights. The average person can squat an impressive amount of weight if he starts light and gradually increase over weeks and months. With the barbell positioned on your trapezius muscle, the back of the shoulders, and your feet shoulder-width apart, squat down as if sitting. Your hands will grip the bar to help stabilize. The range of motion will vary depending on your flexibility. When your upper thighs are parallel to the ground, press the weight back up to the starting position, without locking the knees at the top. Keep the lower back arched and tight throughout the movement, and never round the back, which can cause severe injury. Begin with two light warm-up sets, followed by one to three working sets. Three sets has been shown to provide the biggest testosterone boost. Use 70 percent to 85 percent of your one-rep max for six to 12 repetitions. For beginners, use a lighter weight for three sets until the movement becomes second nature, then increase weight accordingly. If you cannot comfortably perform the barbell squat, replace with Smith machine squats, dumbbell squats, hack squats or leg press.
Step 2
Deadlifts should not be performed in the same workout with squats, as they both use the same large muscle groups. A deadlift is similar to a squat, only the barbell starts on the ground, rather than on your back. As with the squat, start with light deadlifts, then work up as your strength increases. If you pick the correct weight, this should happen quickly. Start with your feet shoulder-width apart, slightly wider if using a sumo stance, and your shins touching the barbell. Grip the bar with a staggered grip, meaning one palm facing toward you and the other facing away. Lower your hips into a seated position, like the bottom of the squat exercise. Stand up with the weight, as if pushing the ground away with your feet, until you are in an upright position. There is no need to lock out with your lower back at the top, unless you are training to be a competitive powerlifter. Descend under control, returning the bar to the ground, and then repeat for four to 12 repetitions. Never round the lower back, making sure to keep the erector muscles tight and arched.
Step 3
The barbell bench press is well-known as a great upper body exercise, involving nearly every muscle in the arms, torso, and back to perform the movement. Always have a partner or spotter to avoid injury. Lying on a flat bench with your feet flat on the ground, lower the barbell to the middle of your chest, with a shoulder-width or slightly wider grip on the bar. Do not bounce the bar off of your chest, instead press it upward under control until your arms are straight and your elbows are almost locked. Locking out at the top is not required unless you are a competitive lifter. Repeat the motion with 70 percent to 85 percent of your one-rep max for four to 12 repetitions. As always, warm up with a lighter weight to avoid injury. Alternatives to the barbell bench press are the decline or incline press with dumbbells or machines. However, free weights work best for stimulating testosterone production.
Things You'll Need
- Gym membership
- Power rack
- Barbell set
- Bench press
