Undoubtedly, the question How to increase Testosterone in Men? , is the most pronounced when it comes to maximizing muscle mass and promoting optimal physical recovery. The following recommendations are healthy guidelines to improve the hormonal environment and that is prone to the correct production of this important hormone. At Testosteronerd.com you will find all the tips and supplements for testosterone.
Factors that Influence the Gain of Muscle Mass
There are many factors when determining how much muscle your body will make, such as:
These variables are mostly those that every self-respecting bodybuilder should respect if their goal is to gain muscle, they will be the pillar on which to sustain their sports planning. However, also other points that address this issue and is none other than the hormones involved, and in particular one very important: testosterone.
Benefits of Testosterone
- Increase muscle size and strength
- Lowers fat levels
- Increases sexual stamina and associated resistance
- Improves mood
- Allows to decrease LDL cholesterol (commonly called “bad cholesterol”)
Tips to Increase Testosterone Levels
We will know the most relevant points in terms of what is referred to enhance the release of testosterone. To do this we will emphasize the above-mentioned points, giving the corresponding guidelines on what are the most relevant aspects of this improvement. Despite being a genetically marked factor, it is true, that through the following points we can make our endogenous levels are altered, increasing the amount of testosterone we generate.
1. Basic Exercises
Prioritizes the basic or multiarticular exercises, these being squats, deadlifts, bench presses, and military. It also adds exercises with your own body weight and you can even add ballast to increase the intensity, such as pull-ups, push-ups or bottoms. Each exercise with its corresponding angle variables and if it can be added, use ballast to increase the load and generate greater intensity. All these exercises will cause great stress to the body, it is necessary that it releases a large amount of testosterone to “repair” the damage caused.
2. Optimize your Effort
That is, it seeks the balance between Intensity and Frequency. It is true that not every day you will be able to train to respect this point, but it is also true that you do not need to train your body properly every day. You can propose a routine strategy of full-body training, dividing the week into 3 days of training, and where each of these days you “touch” a basic exercise, training it hard! The rest of the exercises will go hand in hand…
3. Train Legs
It is one of the greatest stimuli that you can cause to your body. The squats are the best choice “when you do not know what train”, try a 10 × 10… If you prefer daily or better muscle, add an extra day of legs to your calendar, huge really results in a short space of time, insured! Just incorporate a small muscle group with your leg training, and these “little ones” will grow up alone!
Although it may seem the opposite, this type of training generates much higher post-training levels of testosterone than conventional cardio. Perform “sprints” is the number option to perform “cardio anabolic” and if you are looking to increase muscle size and reduce your fat percentage. When we talk about sprinting it is about giving the maximum in each series, with it the time is reduced considerably but taking advantage of the great work done.
The feeding has a lot of relevance for the correct hormonal deployment. There are certain foods that due to their nature promote greater endogenous production of testosterone, as is the case of the essential fatty acid Omega-3 and its anabolic potential. Within the types of fats, despite their “bad reputation”, saturated fats are related to the hormonal production between cholesterol and testosterone.