Increase Testosterone Level – Do You Know How?
May 8th, 2011 | By Todd Bowman | Category: Diet And Nutrition, Gain Muscle
Do you know what the critical muscle building substance is in your body? The answer is Testosterone.
Testosterone is the holy grail of muscle growth. It is the main limiting factor that determines how much muscle you can build. If you want to increase testosterone levels and human growth hormone (hgh), androgens and in your body, then you’re definitely in the right place.
The higher the testosterone levels, the quicker and more easily you can build muscle, gain strength, burn fat and get into impressive shape.
In this video lesson, Sean Nalewanyj shares six simple steps which you can do right away that can help increase testosterone level in your body using natural training and dietary techniques. It’s not going to be the same as steroid gains. However, you will definitely feel the improvement if you implement them properly.
Step 1: Compound Exercises
Use basic compound exercises as your basic cornerstone in the gym. Forget about bicep curls, triceps kickbacks and leg extensions. Small isolation lifts do play a role in a complete weight training program. However, if you want to increase testosterone level in your body, you need to concentrate on big basic compound exercises.
Concentrate on squats, dead-lifts, bench presses, rows, chin ups, dips and overhead presses and lunges. Because these exercises place your bodies in the greatest amount of stress, it’s going to force your body to increase its testosterone production as an adaptive response.
Step 2: Train With Intensity
Always train at a high level of intensity. Real muscle gains will require real effort. If the last two reps don’t force you to dig down deep, and exert a hundred percent effort, then you’re not training enough. Low intensity trainings will not increase your levels of testosterone. So start getting serious in order to rev up the production of this hormone.
Step 3: Focus On Legs
Train your legs equally as hard as your upper body. You should realize that muscle growth is not just a localized event that only happens at the location of stimulation. Muscle growth is also gained as the whole body is placed under stress and is forced to adapt on a systemic level.
There’s no better way to produce this whole body stress than doing hard heavy intense leg workouts. Incorporate heavy leg exercises in your workouts such as squats, stiff-legged dead-lifts, leg presses and lunges to maximize your gains.
Step 4: Eat Essential Fatty Acids
Increase your consumption of Essential Fatty Acids. Good sources of these EFAs are nuts, seeds, avocados, coldwater fish and healthy oils. Aside from the fact that EFAs play a vital role in muscle building and fat burning processes, it also helps keep your testosterone levels raised without releasing too much lactic acid into your muscles.
Make sure that 20% of your caloric intake is derived from fat and focus on foods that are high on essential fatty acids. Lowering your EFA intake will also lower your testosterone levels.
Step 5: Stop Drinking
Decrease alcohol consumption. Alcohol is not very helpful if bodybuilding. Not only does it decrease protein synthesis, increase fat storage, deplete your body of vitamins and minerals, disrupt your recovery in between workouts and dehydrate you, it also has a negative impact on your testosterone levels as well. Recent studies show that when in intoxicated states, testosterone levels decrease to as much as 25%.
If you’re serious about building muscle size and strength, you should avoid drinking alcohol.
Step 6: Get Your Rest
Make sure to get adequate sleep every night. Having adequate sleep every night is important to sharpen your mental focus, increase recovery between workouts and keeping your strength levels high. It has also shown that having adequate sleep also ramps up your testosterone and growth hormone production. For serious bodybuilders, you should aim to get 8 hours of quality sleep every night, and remember, “If you need more rest, take more rest!”
There you have it, six simple steps to help you raise testosterone levels.
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