If you don’t already know by now, testosterone is a wonderful muscle building hormone.
But more than that, it’s responsible for maintaining and promoting the good health in us men.
There are a whole host of issues associated with low test levels:
- Erectile dysfunction
- Hair loss
- Loss of muscle mass
- Lowered libido
- Increase in body fat
- Mood swings and irritability
- Difficulty concentrating
- Lowered athletic performance
Let’s face it, low testosterone is not fun. It’ll affect your performance in the gym and in the bedroom.
Sadly, testosterone levels in men have been decreasing by about 1% every year for the past 40 years…
That being said, higher test levels have a ton of association with increased muscle mass, which is why I assume you’re here.
Recently, there was a study done on a group of individuals regarding the effects of testosterone on the ability to build muscle mass. The results were staggering.
Here were the conditions of the study
Group 1 was told to train naturally.
Group 2 was told to train the same way and inject 600mg of testosterone every week! (that’s a lot)
Group 3 was told to NOT train and injected 600mg of testosterone every week.
Group 4 was the control group and did not train or inject any testosterone.
Now for the results…
Group 4, the control group did not build any muscle, pretty obvious.
Group 2, with the combination of testosterone and training, built the most muscle. No surprise here!
But what’s really interesting is the difference between groups 1 and 3.
Group 3, which did not train but still took testosterone built more muscle than group 1 which did train without the use of testosterone injections!
It just goes to show that even if you don’t lift a weight in your life, higher test levels will still allow you to put on muscle mass.
Now, I’m certainly not condoning you take or inject any form of testosterone. It’s dangerous and has its own host of issues including cardiovascular disease, heart attacks, and other stuff you don’t want to get into.
But what I am promoting is that you boost your testosterone naturally so you can promote muscle growth while still maintain phenomenal heath!
Here’s how you’re going to do it!
Lift Some Damn Heavy Weights
Nothing puts your body and mind into attack mode like lifting and throwing around some heavy weights.
Trust me, nothing boosts your tests levels like getting down and dirty in the squat rack and doing heavy deadlifts, squats, and bench press.
The amount of shear stress placed on your body due to heavy weight will send your mind and body into overdrive.
Your body will then increase testosterone and growth hormone levels in order to compensate for the heavy weight lifted. Super simple but super effective.
So if you find yourself at the gym only chasing the pump and using super light weights, change up your workout routine and rep range.
I recommend using a weight that’s around 80-90% of your 1RM.
I also suggest revolving your entire workout around compound movements:
- Military Press
- Weighted Dips
I’m not against isolation or ancillary exercises, but they don’t work out your body nor give you the same level of strength that compound lifts do.
Free Testosterone Injections Supplied By Dr. Sunshine
If you’re low on testosterone, there’s a very good chance you lack in Vitamin D.
Vitamin D is a known supplement that increases low test levels in men. So if you need a little boost, try sitting in direct sunlight for around 30-45 minutes a day.
Just be careful, too much direct sunlight on a bright summer day can result in sunburn or even sun poisoning.
Even if it’s a cloudy day, it’s known that clouds only block about 50% of UV rays emitted from the sun, meaning in order to get your daily dose of Vitamin D, just double your time outside (around 1.5 hours).
Don’t you ever think the reason for today’s men to have such low test levels is because we sit inside all day in front of a screen?
Back in the day, men used to work outside, exhaust themselves, and complete more manual labor. The benefits of this were higher testosterone levels.
Take A Chill Pill
Ever wonder why people tell you to stop stressing all the damn time?
Yea sure, when someone tells you to calm down it usually results in you ‘not calming down.’
But most of the people telling us to take a chill pill are concerned for our health.
Stress is one of the leading causes of every single world health problem.
Cancer, heart disease, diabetes, high blood pressure, aches and pains, mental dysfunction. Look if you can name a health issue, it’s a good chance it can result from stress.
But stress does more than just worsen your health. If you didn’t care for any of the issues I stated above, you should probably know that stress kills your testosterone levels and your gains!
When you stress, you produce a hormone called cortisol.
How does it affect or lower test levels?
During stressful times, our body is put into a fight or flight mode.
The majority of the time our body will choose “flight.” Flight is essentially choosing the hormone cortisol.
At this time, escaping the potential danger is what concerns us the most. We run, hide, and avoid beefing ourselves up at all times. At the same time, the choice to pick cortisol blocks testosterone production, because testosterone is used for situations of competition, mating, or fighting.
In a situation where your body chooses “fight,” you will produce high levels of testosterone in order to combat the situation.
Very simply, testosterone and cortisol are antagonistic. So if you stress a lot, your body will be choosing cortisol, the “flight” response, which blocks testosterone in order to deal with the situation.
So avoid stressing out at any cost! It can cost you valuable muscle gains!
Find The Bedroom For 2 Test Boosting Effects
The bedroom is a place of sleep and sex, both of which are proven to boost testosterone.
Here are two statistics for you right off the bat.
Sleeping for 5 hours or less has been shown to decrease testosterone levels by around 15% in men.
And regular sexual activity is known to help boost testosterone and hormone levels.
So if you find a lack in your t-levels, consider changing how you use your bedtime…
Getting ‘sleep’ isn’t just enough either.
Too many Americans are abusing the potential quality of their sleep every night. People fall asleep in front of the tv, after using their smartphone all night, or after stressing all day.
Here’s a shocker, what you need before bed affects your quality of sleep!
So if you want better sleep:
- Avoid exercise right before bed
- Avoid blue light and electronics
- Stop stressing
- Don’t take naps more than 45 minutes during the day
- Don’t take caffeine after 5pm
- Meditate and stretch right before bed