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Testosterone how to increase exercise. Exercises to produce testosterone in men

Exercise is a natural way to increase testosterone. To activate the synthesis of the male hormone, you should focus on strength exercises, following the following simple rules:

The workout should not last longer than 45 minutes., since after this the male body begins to produce cortisol (the hormone of rage), which is an antagonist of testosterone. The optimal lesson time is 30-40 minutes.
Muscles after strength exercises should recover within 48 hours. For this reason, it is recommended to exercise three times a week.
To increase testosterone, you need to train large muscles - the back, legs and chest. Loading only the biceps, triceps and calf muscles will not give the desired result.
Exercises must be selected in such a way that they can be repeated at least 8-10 times in three approaches. The last repetition of the exercise in the set should be performed with maximum effort.
It is advisable to devote 10-15 minutes to aerobic exercise twice a week- running, jumping rope, etc. to train the heart muscle.

IMPORTANT! If the goal of physical exercise is to increase testosterone, then you should not engage in aerobic exercise for longer than the specified time, as it inhibits the synthesis of the male hormone.

Why do men experience an increase in hormone levels after training?

Free testosterone is synthesized in the male body continuously by the testicles (testicles) and adrenal glands. About 2% remains unbound, which ensures the harmonious functioning of the male body.

The remaining hormone is bound by the proteins globulin and albumin. The complex with globulin is designed to provide the body with testosterone in stressful situations. Power loads are a shock to the body, after which there is an active release of free androgen into the blood. The complex of male hormone with albumin is responsible for the growth of muscle mass and bone strength.

Squats, strength training, static muscle work: choosing a sport for androgen production

To increase testosterone synthesis, it is necessary to intensively load the muscles, performing exercises in three sets, thus creating stress in the muscle fibers. Only with such a load will testosterone begin to be actively released from the complex with globulin, prompting the testicles and adrenal glands to synthesize additional amounts of free androgen to replenish the supply.

Strength exercises, called basic, are suitable for this purpose. These include:

Lunges with and without weights, squats, where the gluteus maximus and quadriceps muscles work.
Dips and regular push-ups(military) for pumping the middle pectoral muscles.
Deadlift(barbell exercise), which loads almost all large muscles.
Dumbbell or barbell bench press for an even load on all pectoral muscles.

The general purpose of these exercises is to tire the muscles to the limit and create stress in them.
The advantage of strength training is its high efficiency. The disadvantage is that it requires a fairly high level of physical fitness.

IMPORTANT! It is necessary to correctly assess your physical fitness so as not to overstrain yourself when working with heavy weights.

To ensure an even distribution of testosterone through the bloodstream throughout the body, strength training is completed by fast running a short distance (sprint) or intense jumping for 1-2 minutes. (plyonetrics).

If your level of physical fitness is insufficient, testosterone can be increased by:

Slowly performed squats with legs wide apart and back straight. The essence of the exercise is to maximize tension in the muscles of the thighs and perineum when lowering the pelvis down. The exercise begins with 8-10 times in three approaches. As the muscles strengthen, the number of repetitions is increased to 50 times in one approach.
Static exercises, including Kegel exercises, bringing and spreading the knees with resistance, intense contraction of the gluteal muscles.

Diligently performing simple exercises can also provide the necessary impetus to the muscle fibers to release testosterone.

It is worth recalling that to activate testosterone, you need to do exercises until you are completely tired, increasing muscle tension in the last approach.

To increase the level of the male hormone, improve the health of the body as a whole and rejuvenate, the following have proven themselves well:

Five Tibetan pearls(rituals) described in P. Kalder’s book “The Eye of Rebirth”.
Spinning the body clockwise and counterclockwise. It is recommended to start with a comfortable number of rotations, increasing them gradually.

If you feel unavoidable dizziness, sit down with your back straight and your palms on your knees.

REFERENCE! During strength exercises, especially with weights, the muscles of the perineum reflexively tense. This activates the production of testosterone by the testicles.

Another interesting and A simple exercise can increase testosterone levels when performed regularly:

Stand up with your feet slightly wider than shoulder-width apart.
Stretch your arms in front of you as if grasping a large ball.
Take ten quick, intense breaths in and out.
Tighten the muscles of the perineum as much as possible.
Relax.

Repeat three times. It is recommended to do the exercise immediately after waking up and before going to bed.

Complex for increasing this substance

A workout designed to increase testosterone begins with a regular warm-up, consisting of several neck and torso bends, arm rotations and jumping jacks to warm up the muscles and joints.

After warming up, move on to strength exercises. The complex will be given for the pectoral muscles.

Lesson structure:

number of approaches - 3-4;
number of repetitions - 8-10;
the rest interval between approaches and exercises is 1.5-2 minutes.

Exercises:

Push ups.
This exercise is suitable for men of any fitness level.. It can be done at home.

Beginners can do the exercise on their knees, moving over time to performing in a regular lying position.

At an average level of training, push-ups are done on fists, holding for 5-10 s in the lowest position.

Explosive push-ups are considered the most difficult. In this case, straightening your arms, push off the floor and make a clap.

When working out in the gym, push-ups can be replaced with a bench press.

ATTENTION! To increase testosterone, exercises that produce testosterone must be performed slowly, feeling the tension in the muscles.

Watch the video on how to do push-ups correctly:
Dumbbell press.
The exercise can be done at home while lying on an inclined bench or on the floor with your knees bent.

Hands with dumbbells are extended forward with elbows slightly bent. Then they begin to bend them very slowly until they stop, then returning them to their original position. You can perform the exercise with both hands at once, or alternately.

In the gym, you can replace dumbbells with a barbell, doing bench presses on an incline or straight bench.
You need to do the exercise continuously, without stopping in extreme positions.

The video describes in more detail how to do this exercise correctly:
Raising arms with dumbbells to the sides.
The starting position is similar to the previous exercise. Only your arms now need to be slowly spread to the sides until they stop, then returning to the starting position without stopping.

Men with a good level of physical fitness, working out in the gym, can complete the strength part of the workout with dips.

After working out the pectoral muscles, you must jump intensely for 1-2 minutes or run a short distance to accelerate testosterone through the blood flow throughout the body.

At the end of the workout, it is advisable to stretch the pumped muscles, that is, do a cool-down. To do this, just perform a few torso twisting exercises. It is also very useful to hang on a horizontal bar or wall bars for 1 minute.

Watch the video on how to perform this exercise correctly:

Does yoga practice enhance synthesis?

In 1974, at the Benares Hindu University, scientists proved that the daily practice of certain asanas can activate the synthesis of testosterone in the body of a man.

After six months of yoga practice, all men who agreed to take part in the experiment Testosterone levels increased by almost 60%. Researchers have found that yoga not only increases the level of male hormones, but also rejuvenates the endocrine glands.

When performing asanas in a man’s body:

blood supply to the genital organs improves;
muscle tension in the pelvic area is removed;
the production of testosterone by the adrenal glands increases;
the production of the hormone cortisone (testosterone antagonist) is inhibited.

In Russia, the research of Indian scientists was confirmed by Candidate of Biological Sciences R.S. Minvaleev, taking blood samples to test for testosterone from men before and after yoga classes.

Asanas to perform at home

The following asanas are most effective for increasing the production of male hormone:

Bhujangasana (cobra pose), mobilizing forces. It is performed first, as it brings the nervous system into complete balance.
Dhanurasana (bow pose), activating the work of the adrenal glands. It develops flexibility of the spine and strengthens the heart muscle.
Setu Bandhasana (Bridge Pose), eliminating depression, stress and anxiety.
Halasana (plow pose), which activates kidney function and promotes weight loss.
Shalabhasana (Locust or Grasshopper Pose), strengthening the nervous system and pelvic muscles.
Utthita Trikonasana (Triangle Pose), improves digestion, relieves stress and irritability.

ATTENTION! Asanas are contraindicated for hypertension, oncology, infectious diseases, heart disease and intervertebral disc pathologies.

It is recommended to complete asanas to increase testosterone with pranayama (breathing exercise) Kapalbhati.

It is quite possible to increase testosterone production with the help of physical exercises that can be tailored to your level of physical fitness. Regular exercise combined with proper nutrition and good sleep can increase the level of male hormone by at least 50% within six months.

Testosterone is the main male hormone, which is responsible for a good mood, determination and motivation, potency, maintaining and building muscle mass. With age or under the influence of various factors, the concentration of testosterone in the body decreases. And knowing about the correlation between the hormone and muscle growth, many men ask a logical question: is it possible to increase testosterone through sports, and what exercises to increase testosterone in men are most effective?

Is it possible to increase testosterone through exercise?

Exercise to Increase Testosterone really exist, moreover, any significant regular physical activity allows you to maintain the level of the hormone in the norm necessary for good health.

But you need to know a number of rules, without which exercise that increases testosterone are not only ineffective, but also harmful.

Sports activities should not last more than 45 minutes. The optimal workout duration is 30–40 minutes. The reason for this is that approximately 45 minutes after the start of intense strength training, the body begins to produce cortisol, which is an antagonist of testosterone, and, as a result, reduces its concentration. Long-term exercises to increase testosterone bring exactly the opposite effect, reducing the concentration of free hormone in the body.
Efficiency exercises for testosterone determined by the degree of load on the muscles, their fatigue after training. Therefore, the muscles need to be given rest by training not daily, but three times a week, every 48 hours.
The most pronounced effect is exerted by training large muscles. That's why exercises to increase testosterone, first of all, should be aimed at working the muscles of the back, hips, and chest.
During exercise, the muscles should get tired first, and not the person himself. Therefore, the number of repetitions should not exceed 3 times, and the number of repetitions should not exceed 8–10 times. In this case, the last repetition in each approach should require great effort.
Regular exercises require sufficient general physical training, that is, not only the muscular system, but also the cardiovascular system must be trained.

Thus, it is obvious that intense physical activity has a positive effect on hormonal balance, and, therefore, on the physical health and psychological status of a man. But how and why this happens should be analyzed separately.

Why do men experience an increase in hormone levels after training?

Before you understand how they work exercises that increase testosterone in men, you should remember what testosterone is and where it is produced.

Testosterone is a hormone produced by the adrenal glands and testicles. Of the total amount of testosterone, only 2 percent exists in a free, unbound form, and it is they that produce the same positive effect in the form of good potency, cheerful mood, and a developed muscular system.

The remaining 98% are present in the body in protein-bound form: albumins and globulins. During intense physical activity, especially strength exercise, testosterone is released from proteins. At the same time, albumins participate in the process of muscle formation (which is due to effect of testosterone on muscle growth), and globulins promote the release of adrenaline.

Thus, exercises that increase testosterone, work due to stress on the muscular system. And the release of testosterone, that is, the conversion of bound hormone into free one, is a consequence of the load on the muscles. That is, the answer to the question is Does barbell squatting affect height?, is definitely positive, while other intense loads have a positive effect.

On the one hand, this process is natural from an evolutionary and physiological point of view. If a man is exposed to regular beneficial stress and strain on the muscular system, he needs more testosterone than a man leading a calm and measured lifestyle. After all, it is testosterone that gives a man the necessary tone, supplies him with motivation for activity, the desire for success, and the desire for healthy competition. Therefore, interest in what exercises produce testosterone, very useful.

On the other hand, any load must correspond to the physical capabilities of the person. If a man has never played sports before, then enhanced exercises to increase testosterone, will most likely cause injury, heart attack, and other unpleasant consequences.

Therefore, it is best to train with a trainer who can objectively assess the level of physical fitness of his client and prescribe him the necessary set of exercises. And there are also exercises to increase testosterone in men at home.

Squats, bench press, strength training, static muscle work: choosing a sport for androgen production

Choosing exercises to increase testosterone in men, it is important to understand that the direct influence on the level of the hormone is not exerted by the exercises themselves, not by their technique, frequency or intensity, but by the fact of muscle stress, in other words, their fatigue.

For a person who has never exercised before, you need to start training with activities that will increase overall muscle tone and allow you to correctly perform more complex exercises that are beneficial for your hormonal levels. For this purpose you can use:

slow squats with legs wide apart and arms extended forward, while at the deepest point of the squat the knees should not extend to the tips of the feet; in this way a person works all the muscles;
statics - including Kegel exercises, tensing the gluteal muscles for the maximum possible time, as the muscle corset strengthens - raising the knees in a sitting machine.

For optimal load, it is best to use 3 approaches, but the number of repetitions can and should be varied. Starting with 8–10 repetitions per set, you need to gradually walk up to 50 times. As you master physical activity and get used to it, you can move on to exercises that directly increase testosterone levels after training.

Most popular exercises

There are 4 most popular types of exercises that involve the largest muscles in the male body, therefore, the hormone is produced much more actively during their execution.

Lunges are a traditional exercise that effectively targets the glutes and quadriceps. They can be performed with or without weights. In the first case, the person lunges forward, keeping his hands on his waist or in front of him. In the second case, he holds a barbell or dumbbells with a weight reaching his own body weight. Which method to prefer depends on the level of physical fitness of a particular man. But exercise without weights has the greatest impact on the cardiovascular system, and lunges with a barbell or dumbbells load the muscles themselves, providing the desired effect - an increase in testosterone.
Push-ups are exercises that involve the muscles of the arms, back and chest. In order to achieve the release of testosterone, you need to work with large muscles - the pectorals, reducing the load on the shoulder muscles. To do this, it is better to place your hands closer to the body and reduce the range of movements.
The dumbbell or barbell bench press also has a positive effect on the chest muscles. Unlike push-ups, presses require the use of additional weight. To do this, you already need to have sufficient training experience and good muscle tone. For people who have recently started exercising, it is better to train in pairs, protecting themselves when working with heavy weights. Bar release should be smooth and continuous. What weight barbell is best to choose in order to increase testosterone concentration depends on the individual characteristics of the person. The optimal solution is to increase the weight of the barbell coupled with a decrease in the number of repetitions in the approach.
The deadlift is a universal exercise in which almost all muscles are involved, so testosterone is released into the bloodstream more actively. This exercise is a squat, at the bottom of which the thigh and shin are at right angles. The arms are extended along the body, in each hand there is a weight (dumbbells or barbell). Both the squat and the lift should be as slow as possible; during the exercise, the muscles of the arms, shoulders, chest, abs, hips and back should be involved.

An indicator of a properly conducted workout, after which testosterone in the blood increases, muscle fatigue is greater than general fatigue. Therefore, it is better to keep the training short (about 30 minutes), but intense, with a heavy weight load.

To testosterone after workout distributed evenly throughout the body, you can do a light jog lasting no more than 2 minutes. Jogging should be at a comfortable pace, its goal is to restore blood flow to tense muscles and relieve tension from the body.

Complex for increasing testosterone

To make it easier to start effective training, you can use a ready-made set of exercises.

You should start any complex, even with a sufficient level of preparation, with a warm-up. It is essential for injury prevention and a more productive workout. What kind of warm-up will be - each person determines for himself. You can go for a five-minute jog, stretch, or do some light exercise. A sign of a properly performed warm-up is a feeling of slight warming throughout the body.

The universal structure of the lesson is as follows: one exercise should have at least three approaches, each of which includes up to 10 repetitions. When working with weight experimentally, you need to determine it yourself. The last two repetitions should be difficult and require a lot of effort - it is at this moment that testosterone will be released from the binding with proteins and, accordingly, its increase in the body.

Rest between sets and exercises should average 2 minutes.

Do push-ups as slowly as possible, feeling strong tension in the muscles of the chest, shoulders, and back.

Push-ups can be replaced with a barbell press. In this case, the difficulty of execution depends solely on the weight of the barbell. As the last reps of each set become easier, you should gradually increase the weight.

The barbell press is traditionally performed in the gym, since it is difficult to install such equipment at home. But it can be replaced with a dumbbell press. To do this, you need to lie on the floor, bend your knees so that the main load falls on the muscles of the back and chest, take dumbbells in your hands and slowly pull them forward until your arms are slightly bent at the elbows. Then, also slowly, you need to lower your arms to shoulder level. It is important not to pause or stop during the approach: this reduces the level of stress on the muscles, therefore reducing testosterone production.

Another option for the dumbbell press, which can be alternated with the chest press, is raising your arms to the sides from a lying position. The difficulty of this exercise is the need to control muscle tension so that the main load falls on the chest and not on the arms.

The workout should be completed with a cool-down, for example, a light jog.

Boosting testosterone with yoga

For a long time, yoga was viewed as a way to increase a person's fitness level, which did not have a significant positive effect on hormonal levels. That is, the correlation between squats and testosterone noticeable immediately, but the effectiveness of performing asanas remained in question for a long time.

But an experiment conducted in 1974 found that men who regularly practiced yoga had a 60 percent increase in free testosterone levels in their blood. Therefore, yoga is no less beneficial than strength training exercises, and for a certain category of men who cannot perform intense workouts or lift weights. That is, exercises to increase testosterone in men after 40 years of yoga are the most preferred.

The advantage of yoga over strength training is that it increases the production of total testosterone by the adrenal glands while inhibiting the production of cortisone, which is a testosterone antagonist.

Asanas to perform at home

What exercises increase testosterone from yoga practices, every person who cares about their health and well-being should know. There are 6 effective exercises, after which testosterone increases.

Asana	Execution technique	Additional effect
Bhujangasana	lie on your stomach, place your palms near your shoulders; inhale, raise your body without using your hands; inhale again, raising your body higher; straighten your arms, bend at the waist; increase the arch in your back, tighten your buttocks.	Gives strength, calms.
Dhanurasana	lie on your stomach, raise your shins, clasp them with your hands; inhale, bend as much as possible; hold the pose for up to 60 seconds; slowly lower your arms and legs to the floor.	Develops flexibility and strengthens the heart.
Setu Bandhasana	lie on your back, relax; bend your knees, placing your feet closer to your buttocks; extend your arms along your body, palms down; raise your hips up, rounding your spine; push your hips up, tensing your shoulders; hold the pose for half a minute.	Eliminates depression, reduces stress.
Halasana	lie on your back, stretch your arms behind your head; raise your knees to your chest, move your feet behind your head; keep the body weight on the shoulder blades; stretch your back by pulling your heels back; relax your stomach, turn your hips inward; hold the pose for 1 to 3 minutes.	Increases diuresis, helps lose weight.
Shalabhasana	lie on your stomach without touching your legs and head to the floor; exhale, raise your legs and head higher; tighten your buttocks; stay in the pose for as long as possible.	Calms the nervous system.
Utthita Trikonasana	stand up, spread your legs at a distance of a meter, stretch your arms to the sides; turn your right foot to the right as far as possible, your left foot to the right by 45 degrees; on the way out, pull your torso up, while exhaling, bend over to the right, placing your palm next to your foot; pull your left hand up; turn your head upward, focusing your gaze on your left palm; hold the pose for half a minute, repeat in the other direction.	Improves digestion and calms.

Thus, knowing what physical exercises increase testosterone levels in men, you can choose the optimal set of exercises for yourself, which will not only increase your testosterone levels, but also improve your well-being, improve your health and lift your mood.

Sports and testosterone are directly related to each other - it is no coincidence that scientists have been studying the effect of the hormone on muscle mass for almost 80 years. Every athlete who strives for new heights in his business, sooner or later comes to the question of how to increase natural testosterone. But in order to assess how much the sex hormone influences success in sports, it is important to understand the mechanism of action of testosterone and how the level of the hormone changes during training.

How does exercise affect testosterone levels?

Back in 1938, a series of experiments on animals - rats, guinea pigs, mice - began, which demonstrated an interesting fact. Castration of males of all these mammals caused a decrease in skeletal muscle strength, due to a decrease in the biosynthesis of a special protein. But at the same time, testosterone replacement therapy helped eliminate these negative consequences.

These experiments made it possible to study the connection between the male sex hormone and athletic endurance, as well as to develop special hormonal drugs that enhance physical strength and provoke the growth of muscle mass.

Testosterone levels are not constant. The percentage of the hormone in the blood is highest in the morning; in the evening it gradually drops. But a variety of situations can cause a testosterone surge in the male body, and playing sports is one of them.

Testosterone during training increases already during training - depending on the type of exercise and the individual characteristics of a man, it can jump by 15-40% or even higher. The highest level is directly during exercise and after its completion; within an hour the hormone begins to return to its original state.

The reason for this hormonal surge is nerve impulses that go straight from the hypothalamus to the pituitary gland and force the gland to secrete testosterone - in the testicles and adrenal cortex.

The body’s hormonal response during sports (that is, the amount of “increased” testosterone) depends on 4 main factors:

The number of muscles that are involved in the work.
Intensity and duration of training.
The correct ratio of the number of approaches to exercises and rest between them.
Initial physical training and experience in sports training.

Testosterone in bodybuilding

Sports doctors and trainers convince: in order to maximize the level of natural sex hormone, it is important to choose special exercises for testosterone. And for this you need to build your training program according to the following principles:

Choose exercises that involve several muscle groups (and not just specific exercises from the “how to pump up triceps” series).
Give preference to multi-joint exercises (“base”): squats, deadlifts and presses.
Focus on strength training. They stimulate the release of testosterone much more than other exercises, such as endurance exercise.
Include various elements in the program, including flexibility exercises, cardio exercises, etc. This will not only balance out hormonal levels, but also improve overall health.
The duration of classes should be at least 40-60 minutes, rest between approaches - 1-2 minutes.

What happens in the body during sports

Testosterone circulates in the blood in 3 forms: slightly bound and unbound, and only the first two have biological activity (that is, the ability to influence the body).

During sports, the level of the sex hormone in the blood jumps sharply, and biologically active testosterone takes on its daily work with even greater effort.

Receptors sensitive to testosterone (androgen) are found in a variety of tissues and organs - kidneys, nerves, prostate, skeletal muscles, adipose tissue. By the way, today doctors consider adipose tissue to be an active endocrine organ that plays a huge role in the metabolism of hormones, including testosterone.

By binding to the androgen receptor, the testosterone molecule enters the cell and soon moves to the cell nucleus. The “testosterone + receptor” complex intensively performs all testosterone functions (androgenic and metabolic), then the free receptor is selected from the nucleus to the cell surface to again find a testosterone molecule ready to work.

The release of testosterone during sports training has three main effects:

In skeletal muscle cells, the hormone stimulates the synthesis of proteins of contractile muscle fibers - actin and myosin. This ensures endurance and rapid muscle growth.
In adipose tissue, testosterone enhances the lipolytic ability of cells, that is, it activates the breakdown of unnecessary fat.
In kidney cells, the hormone stimulates the production of red blood cells, which are a kind of hormonal conductors. This allows testosterone to quickly reach receptors in different parts of the body.

How to Boost Testosterone with Supplements and Steroids

Testosterone and muscles are directly dependent on each other. To build muscle mass, increase endurance, and recover faster after grueling exercise, it is necessary to maintain hormonal levels. There are several options for this.

Proper nutrition is the main key to high testosterone. Unsaturated omega fatty acids (nuts, fish, vegetable oil), zinc, calcium, vitamins C, E, B, etc. There are also special products that increase male testosterone:

eggs;
beef;
legumes;
milk (whole);
almond;
broccoli and Brussels sprouts.

To increase testosterone, sports nutrition should include proteins (shakes, bars).

This drug is taken in courses of 8-10 weeks; combined courses are also used. The steroid ensures the growth of muscle mass, strength, pumping (spectacular relief muscles), enhances recovery processes, and helps to avoid physical discomfort during physical overload.

However, rapid weight gain is largely achieved due to the accumulation of fluid in the body, and after administration the effect disappears (rebound phenomenon).

How testosterone levels help you achieve success in sports

Powerful physical strength, strong muscles, the will to win - all these are signs of high testosterone and the qualities of a real athlete. However, here we are not talking about the level of testosterone itself, but about the effect of the hormone on the body.

Scientists have been studying the question of exactly how much testosterone levels in the blood affect sports victories. Recently, another experiment was conducted by specialists from Emory University (Georgia, USA).

Scientists tested saliva for testosterone from professional runners three times during the marathon: before warming up, after the athletes warmed up, and at the finish line. The level of the hormone in all runners grew steadily even before the warm-up, after reaching the finish line it simply went off scale, but... did not have any effect on the victory. The marathon runner with the highest testosterone was generally one of the last to arrive.

But American scientists do not at all claim that testosterone has no effect on athletic achievements. On the contrary, it improves physical fitness, allows you to build muscle mass, creates the necessary competitive spirit in a man, and strengthens the will to win. And as a result, it helps to become the first.

The male hormone androgen. It is synthesized in the testicles (testicles). Regulates many functions in a man’s body and is responsible for such indicators as strength, strength endurance, and muscle mass. The more testosterone, the easier it is to maintain muscle cells. When there is a shortage of it, the body tries to get rid of “extra” muscles, as they consume energy and plastic resources.

Nutrition does not directly affect this hormone. It is synthesized from cholesterol. Therefore, men often crave animal fat, be it meat or eggs with yolk. Even if there is not enough cholesterol in the diet, the body will find a way to create testosterone, so nutrition is relegated to a secondary role in this context.

Pharmacological drugs and doping in bodybuilding are closely related to testosterone. It is used as an injection to increase levels. The ampoules contain pure male hormone. PRO athletes thus directly increase its level above normal by 8-12 times, which of course results in an increase in muscle mass along with a number of side effects. In life, using conventional methods, you will never increase testosterone beyond a twofold increase relative to the standard norm.

The testosterone your body produces is called endogenous, from the Greek word "endo" - inside.
Testosterone that is obtained from the outside (ampoules, tablets, etc.) is exogenous.

Do you need high testosterone levels?

A small spoiler – no, not needed. Even if you interfere with the functioning of the hormonal system and are able to keep it above normal, for example 1.5-2 times, this will not give the desired result. In endocrinology, there is no term, law or description of the mechanism that would explain the relationship between the concentration of testosterone in the blood and the growth of muscle mass.

Testosterone only controls growth by attaching to muscle receptors. 50%, 30%, 99% or even 125% of the norm are perceived by the body the same way. This amount is enough to “go through” all the receptors. But what about doping and steroids? After all, exogenous testosterone increases muscle mass!

Absolutely right. The answer lies in the concentration of testosterone in the blood. Naturally, you can increase the level of male hormone by a maximum of 1.5-2 times. Taking special medications exceeds the norm by 8-12 times. The number of receptors increases, which promotes growth. This is how steroids work. Just remember that when testosterone levels are high, the body will begin to produce more female hormones. How? - will turn what he thinks is an extra male hormone into a female one. Therefore, doping is the domain of professionals who work together with doctors and specialists.

We just want to say that not everything in the human body is as simple as it is presented by sellers of unique training methods and super-exercises for increasing testosterone. The endocrine system is balanced and is ready to respond instantly to any intervention. And a minute surge of hormones after training is not a trigger that triggers muscle growth. But let's talk about everything in order, so as not to become unfounded in your monitors.

Does exercise increase testosterone?

This stereotype is associated with an old study (Kraemeretal., 2005). Scientists have proven that noticeable hormonal changes occur after training, especially for basic multi-joint or functional exercises. However, the wrong conclusion was drawn: hormone shifts = muscle growth. This is a very serious statement that deserves a Nobel Prize. The researchers' work records surges in hormones, but concludes that there is no reason for the effect on growth. A fatal mistake, but no one began to look for clarification and other research. This was enough to spread the myth.

There is a large study that interests us: www.ncbi.nlm.nih.gov/pubmed/19910330

Here, the researchers found that exercise for testosterone is meaningless in the context of muscle growth. No connection was found with testosterone surges and protein synthesis. We still don't know why straight men grow muscles, but at the same time we can say that it is not the male hormone, since endogenous testosterone is simply not enough to force the body to increase the number of protein receptors on the muscles.

Exercises that increase testosterone

Let's not lie. There really are such exercises. High-volume strength training promotes a maximum surge of testosterone and growth hormone. This was found out here: www.ncbi.nlm.nih.gov/pubmed/20959702

Other studies indirectly prove that squats for 15-20 repetitions with a good working weight contribute to a significant surge in hormones, which makes it easier to recover from training, but nowhere has a positive effect on muscle growth been proven.

Style Summary

You can build a training regimen based solely on testosterone exercises, and you will indeed increase its concentration in the blood, but this amount will not be enough to affect protein synthesis and muscle growth. Your goal is obviously a failure, since a natural athlete progresses not on the number of milligrams of testosterone in the blood, but on the type of training and diet regimen.

I would like to note on my own that life at the lower and high limits of the testosterone norm is no different. Without tests, you will not notice the difference, both in everyday life and in strength training.

A natural athlete needs to focus not on blood hormone levels, but on the training process. PRO athletes who use doping are the ones who should care and think about tests and testosterone levels in the blood. You and I have a different fitness.

Testosterone is the main male hormone. It is he who largely shapes the abstract concept of “masculinity” both in the appearance and behavior of a man. They say “a working male,” they mean “testosterone is off the charts.” Developed muscles, confidence in oneself and one’s actions, sharpness and speed of thinking in any, even the most unusual situation - all thanks to him.

According to many confirmed studies, from about 30 years of age, testosterone levels in men begin to decline slowly but surely.

The consequences of such dynamics need not be described. You already understand perfectly well what we are talking about.

There are effective medication methods, but we have no right to talk about them, because such things are done only with the permission and under the supervision of an appropriate specialist.

However, for prevention, it makes sense to turn to softer, natural and safe ways to increase and maintain this hormone at a normal level.

1. Get rid of excess weight

Overweight men statistically have lower testosterone levels, and the second fact here is a consequence of the first. Losing extra pounds leads to an increase in testosterone levels, and combined with a general improvement in the body's condition, an incredibly strong positive effect is obtained.

There are dozens of current techniques that answer the question “”. Well, in general, the strategy for weight loss is one: less sweets + calorie control + physical activity.

2. Intense training + intermittent fasting

The combination of short, intense workouts and intermittent fasting causes testosterone levels to rise in men and prevents their decline.

At the same time, observations of men who focus on aerobic and long-term, but measured training, did not reveal an increase in the level of this hormone.

There are countless different variations of intense workouts. To begin with, you can organize your lesson approximately according to this scheme:

Thorough warm-up - 3 minutes (required!).
Maximum hard and intense pace with a set lasting 30 seconds, almost to failure.
Recovery within 90 seconds.
Repeat the second and third steps seven times.

As you can see, this workout takes only 20 minutes (with 75% of the time being rest and recovery, and intense work - only 4 minutes), but it gives an amazing effect.

Pay due attention to warm-up. An explosive start can cause injuries. The body should be kneaded, stretched, and well warmed up.

Similar tactics are applicable on a huge number of simulators, when exercising with barbells and dumbbells, in running and swimming.

Intermittent fasting corrects hormonal levels, promoting the production of more testosterone and the loss of excess fat.

Unfortunately, too frequent and prolonged feelings of hunger provoke a negative effect, reducing testosterone levels, and therefore you can add protein shakes to your diet after each workout.

The combination of these techniques gives a fairly pronounced effect, and as a bonus, a person receives a slimmer, more muscular and toned body.

3. Maintain your zinc intake

Compliance with zinc levels is important not only for increasing, but also for maintaining testosterone levels. Numerous studies show a significant increase in this hormone after just six weeks, provided that a person with initially low testosterone levels includes a sufficient amount of zinc in the diet.

The best way to meet your zinc requirement is to eat the right foods. Food rich in protein. Meat, fish, milk, cheese, legumes, natural yogurt, kefir.

When using multivitamins or other artificial supplements containing zinc, pay attention to the limits set by health authorities. In Europe, for adult men, this limit is 25 mg per day, and the recommended amount is 11 mg per day.

4. Strength training

In addition to intense training, there is another type of training that significantly stimulates testosterone production - strength training. As long as you do strength training at the right intensity, your testosterone levels will increase.

The key principle of strength training is: less repetitions, more weight, more compound exercises. Such exercises require adequate preparation and practice, so do not rush to lie down under a 100 kg barbell.

Another option that allows you to get the desired effect with less weight is to slow down the negative phase of the exercise or slow down the execution of the entire exercise, that is, both the negative and positive phases.

5. Vitamin D

Vitamin D is believed to also affect testosterone levels. Vitamin D supplements have been shown to increase testosterone levels in overweight men.

...problems in obtaining the vitamin from the sun's rays may be experienced by dark-skinned, obese and elderly people, as well as people who cover their limbs with clothing. To ensure a normal dose of the vitamin, it is necessary to be with your limbs exposed to the sun's rays in the midday sun (between 10 am and 3 pm) at least twice a week. For people with fair skin, a 5-minute sunbath is enough...

As you can see, excess weight is a problem here too. Another reason to think.

The daily requirement of vitamin D for adults is 600 IU.

6. Minimize stress

Under severe, prolonged stress, the body produces cortisol, which actually blocks the effect of testosterone. This is how our body works, and there is nothing you can do about it.

In the modern world of permanent depression and chronic stress (and, consequently, with constantly elevated cortisol), the effect of testosterone is blocked too often and a lot, which we absolutely do not want.

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On Lifehacker you will find many articles about effective methods of combating depression. Perhaps meditation or yoga will help you.

7. Limit or completely eliminate sugar from your diet.

As blood sugar levels rise, testosterone begins to decline. There is an assumption that insulin reduces testosterone levels. In any case, excessive consumption of sweets leads to obesity, so this advice is somehow useful.

According to research, the average US resident consumes 12 teaspoons of sugar per day. That is, he will eat 2 tons of sugar in his life.

Fast carbohydrates are found not only in. Pasta, bakery products (pizza too, yes) - all this should be consumed very carefully.

8. Eat Healthy Fats

“Healthy” doesn’t just mean polyunsaturated fats. The fact is that our body also requires a certain amount of saturated fats, since they are involved in the synthesis of testosterone. A diet plan in which fat (predominantly from animal sources) accounts for less than 40% of energy obtained from food leads to lower testosterone levels in men.

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It is important to understand that our bodies need saturated fats from plant and animal sources.

9.BCAA

In addition to the protein shakes discussed in the second point as part of intermittent fasting, a man who is actively involved in sports will benefit from increasing the amount of BCAA amino acids he receives. These essential amino acids for humans can be found in regular foods (for example, there is a lot of leucine in cheese), as well as in special supplements.

Don't be negative about sports nutrition. In fact, high-quality supplements are an almost pure product, without impurities or any nasties.

When sufficiently supplied to the body, amino acids help create the right anabolic environment. This is exactly what we need.

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