As most of us already know, testosterone plays a major role in muscle building and the preservation of muscle mass. This male sex hormone also aids in fat loss and helps fight lethargy. We are always looking for ways to boost testosterone considering it is vital for good health, increased muscle mass, and better physical performance. Given this fact, let’s look into a few ways to alter your workout regimen to naturally raise your testosterone levels.
If you find that you are not sweating as much as you would expect to during your workouts or that your muscle soreness is not as intense as it used to be, you may need to start utilizing more weight during your exercises. Now this does not mean that you should avoid high volume finisher sets or isometric exercises, but you should incorporate heavy exercises more often into your workout regimen. The heavy weight places more metabolic stress on your system which results in an increase in testosterone release.
Utilize Compound Movements
When you exercise your larger muscle groups such as your chest, legs, and back, it has been shown to increase testosterone more than smaller muscles such as biceps or triceps. Training with compound movements will allow for a more anabolic environment in your body and can be more beneficial when trying to increase your testosterone levels and build more muscle mass.
Increasing Volume and Decreasing Rest Period Duration
The volume of your workout is defined by the amount of reps and sets that you perform during a workout session. Utilizing moderate weight with more reps and sets with shorter rest periods (1 minute or less) will help to produce a higher yield of muscle mass development. This in turn will increase your body’s response to release more testosterone.
Make sure to periodically change your workout routine to allow your body to continue to progress and improve. You should switch between higher and lower volume style workouts to avoid becoming “over-trained” and to ensure that you are becoming stronger while packing on more muscle mass. Ensure that you are also resting adequately after your workouts as this will aid in your growth as well.