Most men face a decline in their sex drive or libido with age and the main cause behind this is their plummeting testosterone production. Testosterone is the hormone that controls not just the sexual function in men but it is also the hormone behind a lot of vital body functions in men.
As a result of a drop in this hormone you are most likely to face:
- low sex drive or libido which often leads to erectile dysfunction
- loss of lean muscle and weight gain
- a decline in bone density which makes your bones more susceptible to fractures
- mood swings
- lack of energy etc.,
Restoring your T-levels is possible with the help of injections but they can have some serious side effects. Nonetheless, there are some natural ways to enhance this male hormone and the best way to do so is with the help of exercise.
Regular and intense exercise is known to have a positive impact on your T-levels. Compound exercises are the ones that work the best. Some of such exercises include squats, bench press, chin-ups, deadlifts etc.,
Sprinting can help boost testosterone levels in your body. Short and intense sprints can send your testosterone levels soaring. Not just this, your testosterone levels remain high even after you have completely recovered from your sprint workout.
Your sprint workout should consist of 5-10 sprints, with each sprint lasting for 10-15 seconds maximum. You must try to rest for 45-60 seconds between sprints so that your body is able to recover completely.
2. Lift Heavy Weights
If you are trying to build muscle, you need to lift heavy weights.
Lifting weights with which you can do 8-10 maximum reps in a set can help boost testosterone levels in your body. If are able to do more than 10 reps with a particular weight, it’s time to grab a heavier dumbbell.
Besides this, exercises that involve a group of muscles help boost T-levels in your body. Some of these exercises include squats, bench presses, deadlifts, chin ups etc.
However, it is important to limit your workout to 45-60 minutes per session. Overtraining is not just bad for muscle growth but also for testosterone production in your body.
Too much exercise can increase cortisol in your body and this can lead to a drop in your T-levels.2
3. Take Longer Rest Between Sets
Most bodybuilders believe that they should not rest for more than 30 seconds between sets. However, if you are serious about increasing your testosterone levels, you must rest for at least 120 seconds between sets.
The problem with this rule is that not many guys would be ready to sit for 2 minutes after doing a set. Thus, it's a great idea to do a set of one exercise and rest for 30-60 seconds before doing a set of another exercise followed by another rest period of 30-60 seconds. Once you are done with the second exercise, you can perform another set of the previous exercise and so forth.
This small method ensures that you rest for 120 seconds between two sets of the same exercise.
4. Try a Natural Testosterone Booster
Last, but not the least, a natural testosterone booster can help increase testosterone in your body.
Some of the best testosterone supplements come with a double dose of Tribulus Terrestris. Such supplements are just perfect for bodybuilders since they can ensure excellent cutting and bulking results.