"Holy smoked mackerel on a toasted sesame seed bun not sullied by Homer Simpson ~ It's big Bob no leg Batman!"
Joking aside it's not just chest exercises that will help you increase testosterone.
Why is it important?
Testosterone is a steroid hormone that helps you increase lean muscle mass and bone density – and beyond simply helping you have a nice body, it’s also crucial for good health! Low levels of testosterone, in both men and women, can lead to a number of serious health conditions, including increased risk of depression, low sex drive, obesity, and osteoporosis.
What can I do?
Tip #1: Sprint
In one study, testosterone levels increased significantly for people who performed a series of very short (but intense) 6-second sprints – and testosterone levels remained high even after those people had fully recovered from the sprint workout.
Tip #2: Lift Heavy Stuff!
Full body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts should ideally be used, at 85-95% of your 1RM (or one repetition maximum). You need to do 2-3 full body weight lifting workouts per week to get good testosterone-boosting results.
Tip #3: Use Long Rest Periods
Scientists have studied the effects of very short rest periods on testosterone and found that longer rest periods of around 120 seconds between sets are better for building testosterone (although you can still build other hormones, such as growth hormone, with shorter rest periods).
Tip #4: Use Your Legs
In another study that investigated the hormonal response to weight training, participants were split into an arm-only training group and a leg-plus-arm training group. Testosterone increases were significantly higher in the group that added lower body training to their upper body training.
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