If you are looking to build muscle mass, then you also need to boost your testosterone levels. Higher testosterone levels help increase muscle mass and they also lessen the amount of body fat in your system. But higher testosterone levels shouldn’t be limited to just bodybuilders. Having your testosterone at the optimum level is good for your health, and this is crucial when you reach your 30s which is when your testosterone levels start to decline.
While quite a few bodybuilders immediately opt for synthetic ways of building testosterone, you can actually boost your T levels naturally by doing the right exercises. Here are a few recommended exercises to boost your testosterone. Watch this video by Rob Riches to learn how to do them properly!
- Sit and Squat. You’ll need a bench and a squat rack for this. Despite the name of the exercise, you don’t actually sit on the bench when you do your squats. The bench simply signals you when your hips touch the bench where to stop and rise again. This way, your knees and hips are protected when you lift heavy weights. This exercise is also a great way to boost your strength in your chest area.
- Lying Down Squat. You’ll need the squat rack and bench again for this. Aside from the obvious protection the squat rack offers, it also serves the same function as the bench earlier. The stop bars signal when you stop going down and when to start exploding up again. And because you’re protected, you can truly maximize your weights so you can spike up your testosterone levels effectively.
- Dead Lifts. In this version of this exercise, you continue to use the power rack as well. The stop bars keep you from going all the way down to the floor, and this protects your knees, hips, and lower back from the extra pressure and the risk of injury. You can then maximize the weight you use while still protecting your lower back!
- Clean and Press. This exercise is truly effective in boosting testosterone because it engages so many muscles. It’s actually a combo of three exercises: the dead lift, and upright row, and a military press. Pay attention to how you should position yourself—it’s shown on the video—so that you can perform the sequence of movements smoothly.
So, there you have it. You’ll need to do about 8 to 10 reps for each exercise, while you gradually increase the weight you use. The greater the weights, the more potential there is for muscle gains and for boosting your testosterone levels.
Again, make sure you watch the video closely to see how the exercises are performed. What you need to “disregard” is the weight used in the video. It’s fairly light here, but that’s only for demonstration purposes. You’ll need the heavier weights so that you can maximize your muscle and testosterone gains. With these exercises, you’re well on your way to boosting your testosterone levels the natural way!