Testosterone is one of the steroidal hormones produced by your body, and is important for many functions, including the ability to not only repair muscle tissue, but build new muscle. While men produce far more testosterone than women, you can increase your levels and get better results from your training regardless of gender. Consult a physician before beginning any diet or exercise program.
Compound Exercises
Compound exercises use multiple muscle groups, both small and large, at the same time. Good examples are chin ups and rows, which work the biceps, back, forearms, and the back of the shoulders. The squat works the legs, hips and abs. The bench press works the chest, shoulders and triceps. The deadlift works the lower back, abdominals, legs and upper back and the military press works the shoulders and triceps while recruiting many muscles in the upper body for stability.
Rest Periods and Intensity
To further stimulate your endocrine system and the release of testosterone, you need to keep the intensity high. This means training with at least 75 percent of your one repetition maximum. If you are not used to training this heavy, take time working up to the weight, and never sacrifice technique for a few extra pounds on the bar. In addition to raising the intensity, shorten the rest periods, which not only can boost testosterone, but does so without raising levels of cortisol, a hormone that does the opposite of what testosterone does for you in many cases.
Diet
A diet low in fat will have a negative affect on your testosterone levels, as your body cannot produce enough testosterone on its own without a sufficient intake of dietary sterols, which are a specific type of fatty acid. Other types of essential fatty acids are required for hormonal production and regulation as well, including omega-3 and omega-6 fatty acids, which are found in fish oils, flax, nuts and seeds. If it is difficult to fit these foods into your diet, you can supplement them in capsule or liquid form.
Rest
While rest will not boost your testosterone, a lack of it may deplete it. Recovery is an important aspect of not only training, but allowing your endocrine system time to recover, as well. In addition to good training and a balanced diet rich in essential fatty acids, your body needs time to rest to repair the damage done to it, including the breakdown of muscle fiber from training, so do not neglect this last aspect of your health.
References
- PubMed.gov: Acute Testosterone and Cortisol Responses to High Power Resistance Exercise
- PubMed.gov: Acute Hormonal and Neuromuscular Responses to Hypertrophy, Strength and Power Type Resistance Exercise
- PubMed.gov: The Effects of Short-term Resistance Training on Endocrine Function in Men and Women.
- PubMed: Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial
- PubMed.gov: "Journal of Steroid Biochemistry": Decrease of Serum Total and Free Testosterone During a Low-Fat High-Fibre Diet
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