TRAINING FOR THE TEST
There are many ways to train with weights and they all seem to claim to be the best for growth, but we are going to discuss here training for an increase in testosterone.
Lift big to get big, as the saying goes in order grow we need to lift big, this isn’t always the case but it is proven that compound movements using heavy weight for a rep range of 6-8 will stress your nervous system and stimulate the production of your testosterone.
I’m going to throw this in there now so we are all on the same level, squatting, leg pressing, deadlifting, rowing, pressing, dipping style exercises are great movements that will put the most amount of stress on your body. These movements are what your workout plan should be based around for an increase in strength, mass, and testosterone.
The rest period can also have an impact on the release of testosterone, so keep rest periods below 60 seconds to stress the body and increase the intensity of the overall workout.
The lactic acid increase/release that is felt with higher rep ranges can also increase the metabolic overload and stimulate the production of test.
So how can we combine heavy load, low reps, fewer reps and higher increase/release of lactic acid?........... Simple, after the last working set of 6-8 reps with maximum weight throw in a drop set, where you decrease the weight by 40% and rep out until maximum fatigue.
Keep workouts with a 60-minute window to prevent cortisol levels rising too high and breaking down muscle and in order to maximize the release of testosterone post workout.
RESTING FOR THE TEST
Rest days are a very important part of not only balancing your lifestyle, the breakdown caused by training, to aid the recovery, rebuild the damage and stimulate growth from the workouts, recovering mentally and balancing your hormones. If you are overtraining, then this will increase stress and that catabolic stress hormone CORTISOL.
I honestly used to train too much but what I have found is now is the productivity is a lot higher so I don’t need to do as much volume or frequency, nor could I perform at the same intensity so why bother.
An example would be a simple sprint scenario, If you and I were to sprint in a race against each other for 100m, Lets say you beat me because you are faster and more explosive, but then you kept running for an hour, I rested whilst you did, so I could recover from the beating you just gave me, emotion and physically. Then immediately after the hour run you just finish, we raced again! Who do you think would win? Even though you will still be running as fast as you can this time, you are not able to run as fast as you did, chances are I would win, even though we both know, you are faster and more explosive.
So although you are training as hard as you can train, if you are not fully recovered, you are only training as hard as you can train in the current state you are in!
Sleep is of massive importance to increase your natural testosterone when you sleep your body restores itself. During deep sleep stages, where we are achieving REM (rapid eye movement) your growth hormone and testosterone production will hit its peak. This is why we need an average 7-8 hours of sleep each, if you are unable to achieve this due to commitments, try and get a few naps in too or have catch days to ensure we are getting the required but remember the magic is done during deeper sleep reaching REM.
SUPPLEMENTING FOR THE TEST
ZMA is a great supplement that you can use to increase your sleep and natural production of testosterone, each ingredient is proven to increase levels.
ZMA is a precise ratio of zinc, magnesium and vitamin B6. Taken 30 minutes before bed on an empty stomach will encourage deeper sleep and increase in testosterone.
D-Aspartic acid is a substance based on an amino acid naturally found in the body. D-Aspartic Acid boosts natural testosterone production and output by maximizing the release of luteinizing and gonadotrophic hormones.
Vitamin D3 is also beneficial, we can, of course, get this vitamin from the sun but unless we live in a sunny all year round country and work outdoors we don’t get enough.
It helps us release luteinizing hormones which aids in the release of testosterone and growth hormone.
Ginseng is an herb that has proven to stimulate cell growth and boost testosterone levels.
Tribulus Terrestris is an herbal proclaimed test booster, although not that many studies have been proven and that there some mixed reviews, from my personal experience when supplementing with this I definitely noticed an increase in my libido, recovery, strength, and wellbeing, as well as an increase in my testosterone from my blood panel report.
EATING FOR THE TEST
A well-balanced diet in fat, protein, and carbohydrates is great for the natural balance of our hormones, along with the micronutrients we need too.
Shrimp is a great food to help increase testosterone. Shrimps are high in Vitamin D and as mentioned above is great at boosting this hormone.
Oysters are another great food for testosterone boosting effects because oysters contain Zinc and like mentioned above, Zinc is another mineral that is important but often deficient in most people’s diet.
Fat intake is important for brain function and hormones balance. Consuming foods that contain fat is great for TEST levels but choosing foods that help lower the bad cholesterol LDL and increase the good cholesterol HDL is even better. In fact, high testosterone has been shown to lower HDL. Therefore it is important to control this with our diet.
Oily fish, hemp oil, extra virgin olive oil, wall-nuts, egg yokes can lower HDL.
Avocado, unlike most other fruits which are high in carbohydrates, avocados contain a large percentage of monounsaturated fats. This type of fat is great for boosting testosterone.
Eggs not only contain good cholesterol like mentioned above but they also contain saturated and monounsaturated fats. Eggs are packed with testosterone boosting vitamins and minerals, such as A, B, D, iodine, and selenium, one of the B vitamins, in particular, is hugely important for testosterone production.
Meat is also important for ensuring healthy levels of test, but I’m trying to focus on things you may lack in your diet and my thoughts are that most people wanting to put on muscle will have a high meat-based protein diet anyway
DON’T DRINK ALCOHOL FOR THE TEST
Alcohol will lower testosterone and increase estrogen, the complete opposite ratio you want if you desire to be big and strong. There was a study with healthy normal range adult men, consuming reasonable amounts of an alcoholic drink and they experienced a 20% drop in their serum levels of testosterone. This drop prolonged may result in a loss of facial and pubic hair, they could become impotent, and start depositing fat behind the nipples that give the appearance of female breasts, know as gynecomastia.
Not to mention that your workouts will suffer too, will not help your TEST levels.
So here are just a few things you can do to help increase your natural testosterone whether it is for the increase of muscle mass or for general health, and wellbeing.
Having low testosterone is far more harmful than having high.
When I first started out, I just wanted to train to look good. The more I lifted the more I enjoyed the actual Physical aspect and challenge. Even today, although I have competitive goals, the training and the challenge of pushing myself are what attract me to bodybuilding the most!
WE ALL are gifted with the ability to break boundaries mentally and physically, we can achieve whatever we believe, our thoughts become things, we manifest ideas and visions when focusing so strongly on them but obviously within the laws of physics and our genetic limitations, even then I am still not totally convinced, I honestly believe that anything is POSSIBLE, anything!
I am sat on a flight back to Dubai after a surprise vacation for my 33rd birthday, which was a gift from my wife. We have spent 4 days in the Maldives, which is a dream destination, it was so beautiful, so picturesque. What a place to reflect on the year that has passed, plan and get excited about the year to come, whilst appreciating the now, where we are, what got us to this point and the position we are blessed to be in. We travel more than most and we have been fortunate enough to visit some incredible places in the world and each time we have we have returned with more value, respect, and awareness of the world we live in.
What I have seen more than ever is that most people see a pipe dream when it comes to their goals, they want to look like that guy or that girl, they want the end result but they don't want to do what it takes to get there or maybe it’s that they don't understand what it takes. "Everybody wants to go to heaven but no one is willing to die"!