Testosterone levels peak at about age 20 in guys, then test levels begin to drop off – sometimes significantly – for men as they hit their mid-30s.
The good news? The research is in, and there are some tried-and-true methods for boosting testosterone levels during your time spent training.
You have to put in the work and move some real weight, if you want to change your body and cause a surge in testosterone. You also need to be aware of the role that rest – and avoiding certain types of exercises – plays in elevating test levels in the blood.
Here are a few tips to make your time in the gym more conducive to boosting your testosterone levels:
- First of all, lift heavy … and focus on basic, fundamental exercises. If you really want to change the way you look, first work to master basic compound lifts including bench press, squats and deadlifts. Light dumbells and machine-only workouts don’t typically produce the muscle – or the results.
- Rest between sets. Pushing through your workout too fast, without adequate rest periods, can have a negative impact on testosterone levels. This can be considered good news, since lifting heavy and focusing on compound movements means you need more rest between sets, anyway.
- Don’t skip legs. Leave the curls for the girls for last, and make sure to first focus on compound movements such as squats or intense leg presses.
- Squeeze more out of your sets with forced reps, partial reps and negatives. Done in moderation, these intensity boosters will also spike testosterone levels and build quality muscle.
- Don’t overdo the cardio. Marathon cardio sessions and endurance-style training have been shown to decrease testosterone levels in athletes such as cyclists and long-distance runners.
As always, feel free to contact Affinity with your questions on maximizing your health and fitness!