Best Exercises To Increase Testosterone In Men

Muscular man workout with kettlebell at gym

For men the holy grail of looking good and feeling great is testosterone. No matter what your age is boosting your testosterone should be priority number one.  Testosterone often called the ‘male sex hormone’ is what makes a man a man.

This powerful hormone produces the drive in men that make them sexy and attractive.  Testosterone produces that deep baritone voice that melts women when they hear it. Testosterone is responsible for creating muscle mass.

But other vital roles of testosterone are sex drive, strength, bone density, and decreasing fat.  A good nights rest can also be contributed to testosterone. With regards to sex drive, many men agree the most important function of testosterone is getting and maintaining an erection.

The problem that I have found is that testosterone production declines as we age.  Most men’s testosterone production starts fading in their 30’s and gets worse as time ticks on.

Combine eating healthy with strength training for an extra boost in testosterone production that will burn the fat off your bones.

A healthy food regime should include a balanced diet of carbohydrates, fats, and proteins.

If you are a man over fifty and want a secret to ‘turning back the clock’ of aging then this is for you. Increasing testosterone can increase muscle mass, reduce body fat and help regain a youthful appearance. The missing ingredient is strength training.

 

The best testosterone producing exercises are:

  1. deadlifts
  2. squats
  3. bench press
  4. row
  5. pullup/chin up
  6. shoulder press
  7. Pushup

These exercises incorporate the most muscle involvement which is called compound exercises. Compound exercises incorporate many muscles at once which takes more energy to perform burning more calories.  The more muscles involved in strength training exercises mean more testosterone production.

To maximize testosterone, you should do total body workouts two to three times per week.  The seven exercises that I mentioned can be performed a few times per week. Adequate rest is required between each workout day for the best results.  Also increasing your rest builds more muscle and prevents injury.

Always consult your doctor before beginning any exercise program.  Also, remember to take it slow and easy at first. My recommendation is to only perform one to two days of exercise at first.  Once you get comfortable with the program you can add more days of exercise. Once your body gets used to the energy required to perform these exercises try increasing the weight on the machines or barbells.

Total body exercise instructions

Perform the following exercises below as one workout.  Do all seven exercises from one to two times per week all together in consecutive order.

Deadlift:

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Stand with your feet approximately should width apart.  Bend your hips back and reach down and grab the bar, hands about should width as well.

Keep your lower back in a natural arch.  Then drive your heels into the floor as you pull the bar upwards along your shins using your whole body.  End the movement when you are standing with your hips extended (standing upright) and the bar is in front of your thighs.  This completes one rep.

Bench Press (Dumbbell Benchpress)

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Grab the bar about shoulder width and arch your back, so there’s between your lower back and the bench.

Pull the bar out of the rack and lower it to your sternum (chest) tucking your elbows about 45 degrees to your sides. When the bar gently touches your chest drive the bar (extend) back upward.  This completes one rep.

Chest Supported Bentover Row

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Lie on an incline bench on your stomach.  Let your arms hang down in front of you. With a dumbbell in each hand lift (pull) your arms back towards your armpits.

Squeeze your shoulder blades together as you pull the dumbbells upward back towards the outer edges of your chest towards your armpits.

Shoulder press

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Perform the should press either with a shoulder press machine or with dumbells. For this exercise example, I will be speaking about using an exercise machine.

Adjust the seat of the shoulder press machine so that the handles are shoulder level.  If you have shoulder problems, grasp the handles so that the palms face each other. Otherwise, grip the handles so that the palms are facing forward.

As you press upwards, make sure your elbows slide up towards your ribs and reverse the position when you come down.

Chin up

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

If you can’t do a chin-up yet use the pull-down machine until your strength improves.  

Grab a pull-up bar underhand at should width, hang from the bar and then pull yourself up until your chin is over the bar.  Repeat.

Pushup

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Place your hand’s shoulder width on the floor.  You will be lying facing the floor. Keep your abs braced and your body in a straight line, squeeze your shoulder blades together.

Lower your body until your chest is an inch above the floor

Congratulations, you have completed rigorous testosterone boosting workout.  Give your self a hand. Try doing one of each exercise, rest and then move on to the next exercise until you reach the last exercise.  If you have enough ‘gas in the tank’ and are not too tired, then repeat the seven exercises one more time.

Take a rest for at least one day possible two and then repeat the exercises again

For an added boost of testosterone production check out our advanced testosterone boosting formula T-Rize.  You can get it here.

Can you increase your testosterone, if so what you should do?
Ways Men Over 50 Can Boost Testosterone Naturally

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