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There are some basics that you need to keep in mind when training specifically for increasing your testosterone output. Not only can you help the process along by eating the correct mixture of foods at the right intervals but you can without a doubt do certain movements that will increase your T levels.
To beef up your testosterone levels, the bulk of your workout should involve "compound" weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. There have recently been studies done that show doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns, even though the effort may seem the same. This is why doing squats could help you build bigger biceps.
Throwing around 5-pound dumbbells won't help you affect a rise in testosterone. Start off by using a heavy weight that you can lift only five times. That weight is about 85 percent of your one-repetition maximum. A Finnish study found that this workload produced the greatest boosts in testosterone. One should be very weary of over-training when doing this kind of intensity and get the correct rest.
You should do three sets of each movement as researchers at Penn State 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 percent of your one-rep maximum during the second and third sets.
Overtraining as mentioned above is something can severely affect your T levels. If you overtrain -- meaning you don't allow your body to recuperate adequately between training sessions -- your circulating testosterone levels can plunge by as much as 40 percent. The symptoms of overtraining are hard to miss: irritability, insomnia and muscle shrinkage. To avoid overtraining, make sure you sleep a full eight hours at night, and never stress the same muscles with weight-lifting movements two days in a row.
If you want to raise your testosterone score, eat a diet that includes about 30 percent fat, and not much less. Your body needs dietary fat to produce testosterone, so eating like a vegetarian aerobics instructor will cause your testosterone levels to sink drastically.
