When it comes to improved performance, increased strength, and boosted muscle gains, testosterone is the holy grail of hormones. Due to numerous reasons, testosterone production in men seems to be taking a bigger dive than in previous generations. Sure, there’s always testosterone replacement therapy (TRT) if your bloodwork shows lower than average numbers, but that can introduce a whole new list of problems. Luckily, there are proven ways to boost your testosterone naturally…
There are several things you can do from a nutritional standpoint, which we’ll cover fully in an upcoming article, but the simplest things to do are reduce or eliminate alcohol, eat a clean diet, increase your intake of essential fatty acids, and use natural testosterone-boosting supplements.
There are also ways to boost your testosterone naturally through activity. Yes, simply being active and exercising can help, but there are also specific things you can do in the gym to kick your testosterone production into high gear…
High-rep leg work is the biggest key to boosting your testosterone production in the gym. One of the biggest reasons for this is because of the heavy breathing, stimulation of large muscle groups, improved muscle fiber activation, and even the deep muscle burn you feel from a good leg workout.
In fact, in the early days of fitness fanatics and gym goers, it was breathing squats that made for some spectacular full-body muscle gains (not just leg muscles) because of the long sets that increased metabolic stress, resulting in naturally boosted T levels.
Brad Schoenfeld, Ph.D. is known for his work in muscle-building science, and he’s stated that lowered pH in muscle cells is due to the increase in lactic acid caused by long tension times. That decrease in pH “seems to make [the muscles] bigger by stimulating the production of proteins and hormones that act as growth factors for muscle tissue.” Those hormones, of course, include testosterone and even growth hormone.
So, try this experiment for your next few leg workouts to see what changes you notice. Start your leg workout with at least one 20-rep set of squats right at the beginning. The breathlessness from working large muscles like your quadriceps, glutes, and back on that long set will stimulate your metabolism and boost your testosterone naturally. Then, simply carry on with your regular leg routine (though you might need to cut back on the pressing movements because of the 20-rep squats).
You can start other training days with 20-rep sets of big muscle groups like chest and back, too, but it will be most noticeable from leg work. If you decided to try the 20-rep work on other body parts, make sure it’s a compound movement that brings in muscle synergy. Bench presses for chest or rows for back would work well, and isolated movements like cable crossovers or bent-arm-bent over laterals wouldn’t have the same testosterone-boosting effect.
Remember, when you can boost your testosterone naturally through training and with nutritional changes as mentioned above, you can avoid lifelong issues with TRT, and you’ll also get the benefit of improved fat burning, improved mood, and the inevitable boost to your sex drive. Win-win-win!
Note: For information purposes only. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.