Here’s a simple workout plan that has been shown to increase testosterone levels.

Tough Exercises

To beef up your testosterone levels, the bulk of your workouts should involve “compound” weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles.   Example:  work out your legs and your back the same day, then – work out your arms and shoulders the next.   Follow that up with a day of cardio – running, hiking, whatever for at least 40 minutes.  Then rest a day and get back at it again.

Do Five Reps Per Set
Throwing around 5 pound dumbells won’t help you get a rise in testosterone levels.

Start off by using a heavy weight that you can only lift five times. That weight is around 85% of your one-rep maximum. A Swedish study found that this workload produced the greatest boosts in testosterone levels in men.  So – figure out how much weight you can lift just one time – then take 80 to 85% of that and use it to work out with.

Do Three Sets of Each Movement
Penn State University scientists determined that this fosters greater increases in testosterone than just one or two sets. Rest a full minute between sets so you can regain enough strength to continue lifting at least 70% of your one-rep maximum during the second and third sets.

So – see?  It’s not so hard and doesn’t take long – but you have to do it evry week for this to work. 

Rest Harder than You Work Out
If you overtrain – meaning you don’t allow your body to recuperate adequately between your training sessions – your circulating testosterone levels can plunge by as much as 40 PERCENT.  To avoid overtraining, make sure you sleep a full 8 hours at night and never stress the same muscles with weight-lifting movements two days in a row. Getting adequate rest is probably one of the best testosterone increasers underutilized by men everywhere.

I will put up a sample excersize program in a later post.