The testosterone boosting exercises you need in your life

For us guys, testosterone is the God of all hormones, it is quite literally what makes us men. Typically referred to as the male sex hormone, testosterone is responsible for muscle growth, bone density, body hair, and the changes in your voice when you’re going through puberty. In addition to this, testosterone also helps to regulate important functions, such as:

• Sex drive
• Muscle and bone mass
• Muscle strength
• Fat distribution
• Red blood cell production

However, it is most unfortunate to find out that from the age of 30, our testosterone levels decrease by about 1% per year on average. Then, after 40, this can become 2% a year. Those who have an interest in growing stronger muscles and getting bigger are always on the lookout for the best ways to boost testosterone. However, apart from getting a prescription or taking potentially harmful drugs, the only sure way to increase and maintain a healthy T level is by weight lifting and eating the correct diet. In order to maintain high testosterone levels, it’s best to opt for foods that are high in magnesium, zinc, and vitamin K. These are foods such as:

• Dark, leafy greens
• Shellfish
• Egg yolks
• Oats
• Beans
• Nuts

According to experts, the best exercises to increase testosterone are the multi-joint exercises that use the biggest muscle groups, including:

• Press-ups
• Deadlifts
• Bench press
• Rowing
• Squats
• Overhead press

It is said that these exercises work because they boost the amount of muscle mass, and this is vital to the release of testosterone. So, in order to increase your T levels, make sure you prioritize those big lifts and ideally do a full-body workout three times a week. Let’s take a look at what the T-boosting workout has got for us.

Testosterone boosting workout: how it works

Whilst this may not be the flashiest of workouts, all the exercises you’ll do will help to maximize your gains so your time in the gym is well spent. Try the following workout three times a week on non-consecutive days. Doing so gives the added bonus that weekends would then be rest days. With each workout, switch up the routine by doing a different variation of squats and deadlifts. For deadlifts you can do a:

• Suitcase deadlift
• Sumo deadlift
• Deficit deadlift
• Romanian deadlift

Then, when it comes to squats, you’ve got:

• Front squats
• Back squats
• Safety bar squats

When doing a deadlift or back squat, opt for a weight that is at 80% of your one-rep maximum. For the bench press, shoulder press, or bent-over row, go for 70%.

Deadlift

Stand up straight with your feet hip-width apart. Then, bend your hips back to stretch down and grab the bar, your hands should be just outside your knees. Keep your lower back in its natural arch and drive your heels into the floor. Pull the bar up until you’re standing with your hips fully extended and the bar is in front of your thighs. Repeat this for five reps, do five sets, and have five minutes rest.

Back squat

To get started, get a barbell set up on a power rack at shoulder height. Stand in front of the bar and grasp it with both hands at shoulder width. Next, raise your elbows so that your upper arms are parallel to the floor.

Also Read: 3 foolproof tips to burn belly fat

Take the bar out of the rack and let it rest on your upper back, keeping your elbows up will keep the bar stable. Then, step back and part your feet shoulder-width apart with your toes slightly turned out. Once you’re in position, squat as low as you possibly can without losing the arch in your back. As was the case with the deadlifts, try and do five reps per set for a total of five sets, then have five minutes rest.

Bench press

Take hold of the bar just outside shoulder-width and arch your back so there is space between your lower back and the bench. Pull the bar out from the rack and lower it down to your sternum, tuck in your elbows to your sides. Once the bar touches your body, push your feet into the floor and use the force to drive yourself and push the bar up. Go for 8 reps, and four sets, and give yourself a two-minute rest.

Bent-over row

Grasp the bar at shoulder width and let it hang in front of your thighs. Bend at your hips and lower your torso so that it’s almost parallel with the floor. Then, bend at the knees in order to take the pressure off of your hamstrings. Squeeze your shoulders together and pull the bar towards your stomach. Repeat this for 8 reps, complete four sets, and give yourself two minutes rest.

Shoulder press

Adjust the seat of the machine so that the handles are at shoulder level. Then, if you are someone that experiences shoulder problems and the machine allows it, grab the handles so that your palms face each other. Alternatively, grasp them with your palms facing forward as normal.

Also Read: Upper body blaster for wherever you are

Ensure that your elbows follow a normal pressing path as your press the handles overhead. Once back in the starting position, repeat this move for 8 reps per set, complete for sets, and take a two-minute rest.

Chinup

Grab a pull-up bar underhand at shoulder width. Hang from the bar and then pull yourself up until your chin is over the top of the bar. Repeat for eight reps, do four sets, and allow two minutes rest.

Push-up

Start by placing your hands on the floor shoulder-width apart. Keep your core engaged, your whole body in a straight line, and squeeze your shoulder blades together. Lower your body until your chest is around an inch from the floor. Then, push through your arms to get back to the starting position. Repeat this for 10 reps and go for four sets, then rest for two minutes

The bottom line

What a great workout to try if you’re wanting to up those T levels. With the added bonus of weekends off and different variations, there are no downsides. None of the above exercises are overly difficult or confusing, they allow you to do you. As recommended, get through the workout and aim to do it three times a week.

Feel energized with Testogen

It’s hard to stick to your routine and head out to the gym when you don’t feel up to it. Have no fear when you have Testogen. With our 100% safe and natural testosterone booster, you’ll feel completely supported in all areas of male well-being. By taking four capsules a day, Testogen can help to:

• Increase fat loss
• Better performance
• Boost muscle growth
• Revamp energy levels