Testosterone is the father of all muscle-building hormones, because it promotes protein synthesis. Whether you’re training to get bigger, faster, leaner, or stronger, Testosterone is the steroid hormone that can make a world of difference. If you maximize it naturally you’ll see newfound strength, size and leanness faster than ever.
TESTOSTERONE MAKES YOU MUSCULAR, LEANER, STRONGER, SMARTER, MORE ENERGETIC.
The role of Testosterone goes far beyond big biceps and six pack. When it’s high you’ll boost libido, have more energy, and protect yourself against osteoporosis. Testosterone boosts cognitive functions such as memory and attentiveness. People having low T-levels might be susceptible to all kinds of nasty neurological disorders and cognitive decline.
So we need to maximize Testosterone to reap all of the health, athletic, and aesthetic benefits.
Here are the some tips.
1. Do Compound movement and Complex exercises
Read Compound exercises – Best way to build strength and muscle for long term
One of the basic thing we could do to boost Testosterone is by incorporating complex, compound movements. Target big muscle groups by doing Squats, Deadlifts, Lunges, Bent over row, Overhead press, Bench press, Snatches, Weighted dips, Weighted pull-ups/push ups. Follow up with isolation exercises if you do them.
By recruiting more total muscle mass along with a challenging motor pattern, it leads to a big metabolic stress on your body. This is a formula for releasing more Testosterone.
2. Exercise Volume
You need a sufficient number of sets. More specifically, you need a total number of reps with each lift that’s high enough to maximize Testosterone without burning you out.
Research has demonstrated, that multiple sets of an exercise are better for boosting Testosterone than one set. Total number of sets and reps depends on the person.
Example – You can try doing 6 sets of 6 to 8 reps for Squats or Deadlifts to trigger central nervous system’s adaptation response.
3. Exercise Intensity
High intensity training will make you literally breath from all pores of your body – Pun intended. But it is true that we need to keep a delicate balance between not training to failure in every set and do just enough to reach the penultimate point of muscular exhaustion. Also we need to adjust the volume of the sets so that we can keep the rest period between the sets to minimum.
Breath properly during sets, pick up the right weight to do 8 to 12 reps in a set, strain the muscles and keep the rest between sets short. This could help you to work out with high intensity.
HIIT exercises, plyometric exercises that have explosive movements can be incorporated in the training schedule once or twice in a week.
4. Consume optimum nutrition
A high protein meal with right kind of carbs is a must after a strenuous workout. A high quality multivitamin would definitely support the recovery process. Focus on optimum dosage of Vitamin D, Zinc, Magnesium as well. Take essential supplements like Omega 3 and Creatine.
Consume 30 to 40 grams of high quality protein like whey post workout. Pre-workout shake could be beneficial for some people especially from caffeine based shakes. Eating a light meal 1 hour before the workout having 20 gms of protein and 30 grams of carbohydrate would give boost during the workout.
Ensure to consume 1 gram of protein per KG of body weight in a day. Eat complex carbs and healthy unrefined fats.
5. Eat Cholesterol rich foods
Testosterone is derived from cholesterol. There’s no other way for your body to produce it naturally. A carnivorous diet is key to getting enough cholesterol.
Whole eggs, cheese, and other cholesterol-rich foods are essential to maximizing Testosterone.
What about the potential health ramifications of cholesterol-rich foods? The latest research is demonstrating that we may have been dead wrong with cholesterol. There appears to be very little correlation between cholesterol intake and bad cholesterol in your blood. This is especially true when carbs are minimized (as they should be). Also, it’s currently being demonstrated that people with higher cholesterol levels tend to live longer.
What you should be concerned about is your serum triglyceride levels. It’s been demonstrated that high triglycerides are a big red flag for potential cardiovascular problems and disease. Minimize triglycerides by decreasing total carbs, by consuming omega-3s and perform at least five hours of exercise each week with a mix of resistance training and energy systems work.
Read Cholesterol does not lead to heart disease our lifestyle does
Read Why cholesterol is important and why we need stop demonizing it
Read Truth about Triglycerides
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