So here we are going to identify why your old workout program isn’t cutting it. And I just want to openly say in the beginning there is no offense at all to your previous workout program. Except for it wasn’t geared towards producing more testosterone before I am gonna customizing your old plan a little bit so we can enhance testosterone production.
Now before you might have been focused on losing fat or gaining muscle mass the two of the most common goals in a fitness program is getting six pack abs or losing body fat which I will cover in my next article is another popular topic and huge goal that people want to have at some point in their lives. But this particular program is going to discussing how to enhance testosterone production muscle growth will be a part of it and fat loss will be a part of it. But that also comes with enhanced and elevated testosterone levels. So if you were formerly going to fitness classes that’s probably not tool towards what we are going to be done in this series you are getting something a little more customized a little more tailored to your end results of increasing your testosterone levels and that means whether you go in to yoga, high intensity interval training, athletic training, cross fit classes, boxing etc.
That’s not going to be specifically tailored toward what you are trying to get out of your workout. If your goal is testosterone your own workouts as I mentioned before if you have just been going to the gym and working out of a program that a friend gave you or somebody suggested to you or something that you just cooked up all on your own from reading separate articles on the internet when you didn’t know that this is something better than that as far as enhancing your testosterone levels as I said before unless you are already doing some kind of workout that a professional gave you for the specific purpose or producing higher testosterone. Via your workouts.
If you are in personal training most personal trainer or at least the personal trainers that I know I have talked to about testosterone productions and they know the basics about how testosterone affects the body a little bit about the physiological affects how testosterone produces or how testosterone is produced in the body and how the human body functions on it.
But they won’t tailor and custom tailor a fitness nutrition plan towards increasing testosterone output by two to three times. A lot of people speaking of fitness plans for yourself participate in all cardio I know people who go in to the cardio machines and do cardio five to seven times a week for 30 minutes to an hour and a half sometimes if you are doing all cardio right now cardio is essential to any workout program and has its own place.
We need to make sure we take care of our heart. And that’s one of the best ways to keep our heart healthy and prevent cardiovascular disease and make sure that muscle is getting trained. But also we don’t want to focus on all cardio it has its place. If you are just doing all strength training right now and you are not incorporating any cardio and just going set by set you are doing your body a giant disservice and yes strength training is extremely valuable in building muscle mass. Getting rid of a body fat and increasing testosterone production but if you are doing it in the wrong way and you are not conditioning your heart you are missing out big time on the benefits of improving your testosterone your muscular health your cardiovascular health as well, so sit back I will take you through your testosterone exercises that you are going to need for this and the rest of everything you are going to need to know in fitness for boosting your testosterone levels.
4 Exercises that will take your testosterone to the next level
So now that we are getting into the specifics of your training plan for boosting your testosterone and this is really exciting this is one of my favorite topics to cover so I love talking about how to construct your workouts for specific goals, such as increasing your testosterone. And the biggest thing that you need to keep in mind to boost testosterone during your workout is we are going to focus on using big muscle groups and big muscle group movements because they required the most energy and they elicit the most testosterone and therefore growth hormone production to increase muscle growth and something that we know about testosterone and growth hormone and muscle growth is that leads to even greater testosterone production and that will help eliminate body fat as well and gain muscle mass. So we are going to elicit more growth hormone production from your body because you are going to be placing higher demand on your body to perform big lifts to perform big exercise lifts to form big muscle group movements such as squats, deadlifts, chest press or bench press, and then I will like to leave the last section for rowing movements so we can work our back muscles in that way rowing movements or pull-ups and chin-ups.
So like I said these four movements here are going to be your key arsenal for increasing testosterone production and growth hormone production and your body and boosting those testosterone levels lengths and you may have been familiar with these exercises before and incorporated squats and deadlifts rowing variations or pull-ups and there were chest press you may not have realized how absolutely valuable these movements are in boosting your testosterone levels
And of course, isolation movements like triceps extensions, shoulder raises, bicep curls, calf races, all the secondary muscle groups or isolated muscle groups have their own place because they will benefit you in being able to perform heavier lifts and those bigger muscle group movements like the squat, deadlifts, bench press and then your own variations because the secondary muscle groups are a huge assistance in making those bigger muscle group movements happen. But keep in mind here the crux and the foundation of your training plan is going to be these giant muscle group movement the legs consist of some of the biggest muscle groups in the body so we gonna make sure we Recruit our quadriceps, and hamstrings, and even our hips, and our glutes, so that we can elicit more growth hormone production and a higher testosterone output to elevate your testosterone levels.
Heavy lifting 101; how to ramp up your testosterone production
So this is heavy lifting 101 this is one of the most important things that you can do an exercise to make sure that you can increase your testosterone production I will explain to you in this article lifting more weight will also increase your intensity. Increases your testosterone production because when you lift heavier weight your body needs to produce more testosterone your body responds by producing more testosterone and growth hormone to adapt to the increased intensity and level of weight that you are placing on your body so when you increase that workload and increase that intensity your body says oh crap you know I have to lift a ton of weight now in this certain way. And in order to do that it decreases your body fat and also grows bigger and stronger muscles so you produce more testosterone and more growth hormone as a result to lifting heavier weights make sure to be using those big compound lifts that I discussed earlier.
And this also serves a dual purpose. This is what’s really cool about exercise and incorporating that in to your life as part of your testosterone production plan. Because exercise in itself as we just talked about naturally increases your level of testosterone by responding that workload that’s placed on you by the exercise that you are doing.
But also having less body fat as we discussed in our earlier lectures is a great way to naturally increase your testosterone production so you have got this great synergy and effect going on between your losing fat and you are gaining testosterone and growth hormone by lifting.
When you are in the gym or if you are working out at home and you are also decreasing your level of body fat by exercise and when you have a lower natural level of body fat that also improves your body’s production of testosterone and therefore growth hormone.
So now you have unlocked the magical secret or we have unlocked the magical secret together of how exercise, in particular, can help you boost your testosterone and growth production.
The elite training secret amplified testosterone (volume and density)
Here is some more elite training secret that you can use to amplify your testosterone production not are really secrets it sounds really nice that way.
But a lot of people just don’t realize that these training principles are great methods for amplifying your testosterone production and heavy lifting which we already discussed is the biggest when you want to increase your intensity during your workouts but we also want to increase your volume especially with your major muscle group lifts your compounds lifts that we discussed earlier your squat, your deadlift, your rowing, or your pulling exercises and your chest press as well and your chest exercise as well so what does having a higher training volume mean.
And that just means that we are going to increase the number of sets and reps and total weight lifted as a result of your work. So that’s how exactly how you can calculate your training volume for a given workout as you just multiply the sets of each respective exercise that you have done the number of reps that you have done and then multiply that times the amount of weight that you are lifting for each of those sets and then you get the total weight lifted over the course of your exercise so boning up on your training volume is going to be huge for producing more testosterone naturally. And here is the principle that we want to go in to the gym with each time we go into aim for at least 30 reps I would say 20 to 50, or 30 to 60 reps of each of your major muscle group exercises, that you go in for that so say you are working legs that day you have to do 30 to 50 reps or 30 to 60 reps of your squat and your deadlift and you can do it over the course of a couple of different exercise like if you want to use a front squat for instance for half of those reps and a barbell back squat for another half of those reps just as long as you get that volume and the other principle is which is may be breaking your older workout habits as well.
We typically like to train or a lot of people like to train with the three by 10 method of doing three sets of 10 reps of everything. Another common one is just three sets of eight to 12 reps. We aim for during each set and what we wanna do here is since we are increasing our heavy lifting our workout intensity we will go for a lower amount of reps for each set.
So we are going to be doing more total sets to knock out those reps over because that heavier lifting is also going to increase testosterone production so we are using this fused method here.
I guess you could call it of lifting heavier weights and also increasing our volume by having to do more sets to be able to hit that 30 to 50 reps range in there, so for instance you might want to do you know if your goal is to hit 35 total reps you might do a five by seven so five sets of seven reps during your set you might want to do a five by five for those front squats we are talking about, and then five by five for back squats you can hit those 50 total reps so we want to train at a high volume here for this heavy set. The other thing that you will naturally improve over time is your testosterone increases by upping on your volume in your training density now what I mean by your training density is that as your testosterone production increases your growth hormone production increases you will be able to do more work, lift more weight over the same period of work at times if you are keeping your workouts to lets say 45 minutes when you go in for your strength training.
You will be able to know two weeks from now you will be able to perform more sets and lift more weight than you were today two weeks ago if you are looking at it from the perspective of your future self.
So upping your volume and upping your heavy lifting intensity barring that you are eating right, which we will discuss later to up your testosterone production your body’s going to naturally develop by requiring less recovery time between your workouts during the week, between your exercises between your workout and between your sets you are going to become a lot more efficient at working out because you have already increased your testosterone and growth hormone. And as a result of that increase of your testosterone and growth hormone see this is a compounded effect because that going to allow you to increase your training density.
So from increasing your weights and lifting heavier and increasing your volume already producing more growth hormone and testosterone, will automatically increase your training density over time and that’s another way to just triple up on the testosterone production right there. So those are the two elite I would say training secrets of increasing your testosterone when you are working out.