Anybody that is trying to gain muscle needs to know how to increase testosterone.
Testosterone is a hormone produced by the testes that helps you improve strength and muscle mass quickly as well as making you more aggressive and able to tackle tough situations and workouts.
These factors are not always good but any lifter is looking forward to knowing how to increase testosterone.
How to Increase Testosterone
ZMA Supplementation – ZMA is a great supplement you should use if you want to know how to increase testosterone, just don’t ask wikipedia about it (they don’t like ZMA) ZMA is actually short for Zinc monomethionine aspartate and Magnesium Aspartate, you can see why the term ZMA took off instead.
Anyway there are two parts of this supplement Zinc and Magnesium are helpful for the muscle mass as well as helping oxygenation of muscle tissue.
Lots of Sleep – Sleep is always critical for getting in good workouts. Remember as well that you need sleep for recovering from past workouts but also the fact is that is you do not sleep enough then your testosterone level will drop over time so it is important to keep up your sleep habits
Sex – Well sex seems to be a great motivator for getting that muscle in the first place but since the testes are so critical to creating testosterone, it only stands to reason that sex (hopefully with a partner) will increase your body’s need for testosterone and it will start creating more of it.
NO Alcohol – Drinking is bad, we all may like to do it occasionally but one of the side effects of drinking is that alcohol will inhibit the bodies creation of testosterone (Micky Roarke character in Barfly should have looked for a different fuel) so try to reduce alcohol consumption as much as possible.
Be a Meat Eater – It is not the testosterone and other crap that is pumped into the cows that increases our testosterone but instead the meat itself.
Some people including Tim Ferris of the 4 hour body swear by huge days of 24 ounces of steak but remember that for protein your body can only assimilate about 3 or 4 ounces of protein per meal.
Heavyweights for low reps – In the gym you can do your part to increase your testosterone level by doing heavy for low reps so three sets of 5 high sets instead of 2 sets of 25 of low sets.
I like to mix it up but those low rep sets are critical to increase testosterone.
Big Exercises only – When you are in the gym it is best not to worry about cardio and isolated exercises instead do anything with a huge . Squats, Bench press, Deadlifts, and other multijoint exercises. This way you can be in and out of the gym in a short amount of time as well.
There are a few things that you can see from this list. I your are really looking at how to increase testosterone then it really has to come down to stressing your body beyond anything at all normal, and then allowing your body to rest and recuperate. The onld fight or flight mechanism with rest for your recovery pumps up that caveman feel for your body to get stronger and bigger.
There are many reasons and ways of how to increase testosterone any missing ones are up to you to add below.
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