How to Increase Testosterone Through Resistance Weight Training

Testosterone is an androgenic hormone secreted by the sex organs. It is the hormone that is responsible for several beneficial effects, including increased muscle mass, decreased body fat and increased sexual drive. Outside of the use of anabolic steroids for testosterone supplementation, the simplest way to increase natural testosterone production is through heavy resistance training.

Things You'll Need

• Weightlifting equipment

Show More

Instructions

• 1

  Lift heavy weights. Strength coach Christian Thibadeau has written that "the level of serum testosterone is higher after a bout of demanding resistance training." Lifting weights heavy enough that only five to ten repetitions per set are possible before temporary muscle failure fits the definition of "demanding."

• 2

  Perform a suitably high volume of repetitions in order to stimulate testosterone production. Most exercise protocols result in a repetition range totaling 24 to 30 reps. As Chad Waterbury points out in "Huge In a Hurry," it doesn't matter which rep range you use, as long as you're achieving the appropriate total number of reps. Chad also suggests that you limit your rest intervals between sets to one to three minutes. This is the most effective rest interval range to increase serum testosterone levels.

• 3

  Use multi-joint, compound exercises like the barbell squat and bench press. Thibadeau points out that "the larger the amount of muscle mass is stimulated simultaneously, the more the testosterone levels increase."

• 4

  Squat heavy at least twice per week. The squat is equaled only by the deadlift for its ability to increase serum testosterone levels naturally. It uses all of the largest muscles in the body, including the thighs, back, and core muscles of the abdominal region. This results in your ability to lift greater amounts of weight than if you used single-joint isolation movements.

• 5

  Perform the deadlift once a week. While the deadlift is even more demanding than the squat, it is not as effective for total effect. This is because the deadlift is so demanding that it precludes the ability to perform it with as much volume and regularity as the squat.

• 6

  Exercise the upper body muscles of the chest, shoulders, and upper arms using the bench press. While the bench press is the least demanding of the three exercises, it is the most effective upper body exercise for testosterone production if done with adequate intensity. It uses the muscles of the chest, shoulders, and arms as prime movers, while using the core muscles for stabilization.