When you’re looking to put on a maximum amount of muscle mass with your workouts, one of the things you will want to focus on the most is doing whatever you can to boost your testosterone levels. Since testosterone is the most anabolic hormone in the body that stimulates muscle growth, the more of it that’s being released, the higher your potential to build muscle will be.
This is also why we tend to be able to gain lower amounts of muscle mass as we get older – as we age, our testosterone levels naturally begin to decline.That makes it even more important that as the years go by, you are using some of these testosterone boosting tips.
Lift Heavier Weight
Obviously this is likely the first method most people think about when trying to boost their testosterone. Since weight lifting in itself is what builds muscle, it will impact testosterone levels to a high extent.Typically, lifting heavier weights will cause a higher testosterone response in the body, so trying to bump up the weight over time is a very smart move.
Decrease Your Rest Periods
Another way you can increase the testosterone release in your body is by shortening up those rest periods.If you’re the type of person who likes to wander over to the water fountain between sets, flex in the mirror and check out your latest progress, or try and line up a date for Friday night with the girl at the reception desk, you may want to rethink these practices.
While you don’t want to shorten your rest periods so much that it influences how much weight you’re able to lift, you do want to keep them on the shorter side to keep the heart rate up and muscles working hard.
Aiming for about 45 seconds of rest between sets will be ideal.Do note though that if one of your goals is maximum strength development, you may want to incorporate some longer-rest workouts into your overall set-up as well, to ensure you really can press the most weight possible.
Reduce Back On Your Volume
If there is one way to curtail testosterone release, it’s overtraining. One of the largest contributors to overtraining by most people doing weight lifting programs is too much volume. They are doing set, after set, after set.Focus on the essential lifts and then add a couple of accessory exercises. If you’re lifting heavy and really pushing yourself, that will be more than enough to see the results you’re looking for.
Get More Sleep
Next, to further promote a proper recovery and ensure you don’t go into overtraining mode, be sure you’re also getting enough rest each night. Aim for seven or eight solid hours of sleep, if you can.If you can’t, try and work some short naps into your day. These will also help with the recovery process.
Don’t Remove All Saturated Fat
Finally, the last thing you can do to help boost your testosterone levels is avoid removing all saturated fat from your diet.While you don’t want to go overboard and start consuming way too much saturated fat, some will actually help promote a higher level of testosterone release and will also provide more calories that are needed to build the muscle in the first place.
So, keep these tips in mind if you’re looking to boost testosterone levels in your body and build muscle faster. While obviously you are going to need a good diet program and workout set-up, by following these tips you will be able to maximize the results you see from all the work you put in.