We all know that testosterone is one of the most critical hormones especially for men, and it is something that makes us men. It is also known as a male sex hormone, and it features an ability to drive bone density, muscle mass, body hair as well the voice when you go through puberty.
At the same time, testosterone is the vital hormone that regulates bone and muscle mass, fat distribution, sex drive, and red blood cell production among other things. However, the main problem is that most men’s testosterone levels tend to drop while they are in the 30s.
So if you want to create a stableand stronger muscle mass as well as increase your libido, you should find a wayto boost your testosterone naturally. However, the worst thing that you can useis to consume illegal and dangerous drugs that will provide you a testosteroneboost. You can learn more about it by checking the Muscle Sport Mag website.
If you want to maintain testosterone levels, you should eat food high in zinc, magnesium and vitamin K. Shellfish feature a healthy dose of zinc, dark leafy greens are a great source of magnesium and egg yolks are a perfectly natural way to boost the intake of Vitamin K.
You should also workout and add heavy resistance training exercise protocols that will help you along the way.
Exercises that you should implement in your daily routine will help you boost testosterone levels because you will use a significant amount of muscle mass, and that is the vital factor if you wish to increase levels of testosterone. For maximizing effects, you should start with big lifts and give your body a total workout at least three times a week.
How Do Exercises Work?
Even though working out is healthy, you should have in mind that only specific ones will help you boost testosterone. And we will provide you with more information in the further text:
- Deadlift – It is essential to start with this particular exercise atleast five sets and five repetitions. You should rest in between for fiveminutes to let everything regulate itself. You should start with your feethip-width, and it is also important to bend your hips back because that way youwill be able to reach down and grasp the bar. Hands should be outside yourknees. At the same time, remember that you have to keep your lower back in anatural arch, and drive heels into the floor and pull it along your shins untilyou reach the standing mode.You should click here if you want to learn more ontestosterone and its effects on our health.
- Back Squat – This is also a workout that will help you boosttestosterone levels, and similarly as the previous one, you should deal withfive sets and five repetitions while resting five minutes between sets. Theidea is to stand in front of it and take it with hands. You should also raiseyour elbows until your upper arms become parallel to a floor. As soon as youtake the bar out of the rack, you should let it rest on your upper back, butkeep the elbows up because that will help you balance the bar with ease. Youshould step back and set your feet at shoulder width, but have in mind that youshould avoid losing the arch in the lower back, so you do not have to squat toolow.
- Bench Press – When it comes to bench press, you should divide it intofour sets and eight repetitions. Start with low weight at first and graduallyyou should reach to a point where you can quickly bring the most out of it. Theidea of this particular exercise is that you should take the bar and hold itoutside the shoulder width and there has to be space between the bench and yourlower back, so have that in mind before you start. As soon as you pull the barout of the rack, you should lower it to yourself, and as soon as the bartouches your body, you should press it back up and repeat the same procedure.