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How Boost Testosterone Naturally
Build Muscle Quickly with These Tips
As a lifetime natural bodybuilder, I have been researching ways to maximize the amount of muscle I can put on my body in the shortest time.
One of the best ways I have found to build muscle quickly is by increasing my testosterone levels.
Research shows that as men get older, there is a decrease in natural testosterone levels. However, you can slow down this process with the items listed in this article.
This is 6 Ways to Boost Testosterone Naturally – How to Build Muscle Quickly with these tips
Remember to always consult your physician before starting any health or fitness program.
How to Boost Testosterone Naturally using Heavy Weight Training
The first way to boost natural testosterone levels is through heavy weight training. This puts extreme stress on the nervous system, and the body adapts by increasing testosterone to support the natural muscle rebuilding process.
Stick to compound lifts with the rep range of 8-10 repetitions per exercise.
Here is a sample routine that I have used in the past to help pack on muscle mass. This full-body routine helps the body release the maximum amount of testosterone.
Monday, Wednesday, Friday Workout
- Squats (Legs) 3 Sets, 8-10 reps (Rest 2 minutes between each set)
- Pull-Ups (Back) 3 Sets, 8-10 reps (Rest 2 minutes between each set)
- Bench Press (Chest) 3 Sets, 8-10 reps (Rest 2 minutes between each set)
- Lateral Raises (Shoulders) 3 Sets, 8-10 reps (Rest 2 minutes between each set)
- Bicep Curls (Biceps) 3 Sets, 8-10 reps (Rest 2 minutes between each set)
- Tricep Extensions (Triceps) 3 Sets, 8-10 reps (Rest 2 minutes between each set)
- Calf Raises (calves) 3 Sets, 12-15 reps (Rest 2 minutes between each set)
- Abdominal Crunches 2 Sets, 15-20 reps (Rest 2 minutes between each set)
- Abdominal Leg Raises 2 sets, 15-20 reps (Rest 2 minutes between each set)
Consume Plenty of Protein
To build muscle effectively and maximize natural hormone production, you must consume plenty of protein. You could compare the human body to the construction of a building. The foundation will not be as strong if you don’t have enough raw materials.
I think animal protein is more effective than vegan protein, but vegan bodybuilding is still possible. You will just have to get your protein from more creative sources.
Here are the recommended sources of protein I would eat to maximize muscle mass and testosterone levels.
- Whole eggs
- Lean Pork
- Cheese (In Moderation)
- Greek yogurt (full fat, plain)
- Whey Protein Powder (check out the protein we use here)
This may seem a bit silly at first glance, but hear me out. Testosterone is severely reduced when the body is in a highly stressed state. When the body is stressed out, the body produces the hormone cortisol.
There are many ways to reduce stress levels, but I have found that meditation works really well for me.
To meditate effectively, I sit in a quiet place for 10 to 15 minutes and focus on my breathing by counting my breaths.
The goal here is to stop stressful thoughts as much as possible.
If you are focusing on your breath and counting, you won’t be focusing on the stressful things in your life.
This is how Meditation is effective in increasing testosterone levels and reducing cortisol levels.
Healthy Fat Diet
Testosterone is a male sex hormone that not only helps the body build muscle, but it also helps with the male libido and sex drive. Because testosterone is derived from fat in the body, it makes sense that increasing healthy fats in the diet would also lead to increased testosterone levels.
Here are some foods that I would recommend ( in moderation of course to prevent fat gain)
- Whole Eggs
- Grass Fed Butter
- Coconut Oil
These foods combined with healthy protein sources and moderate carbohydrates for energy will help increase testosterone and build more muscle quickly.
Improve your sleep
Similar to reducing stress levels, sleep is just as important and is one of the top tricks on how to boost testosterone naturally. The body produces the most amount of natural hormones, testosterone and growth hormone when the body is sleeping and also ensures a healthy immune system.
Also, the body is rebuilding muscle tissue when you’re sleeping as well.
Try to get at least 6 to 10 hours of sleep per night.
I have also found that a 30-60 Minute nap per day is helpful if you have the time or schedule to do so.
Lastly, supplementation is an effective way of increasing testosterone and building muscle. There are many different testosterone-boosting supplements with varying results, so it can be challenging to find the right one.
I have tested a few different testosterone boosters since my natural test levels began to decline in my mid to late 20s. One of my favorites is a supplement called Testogen.
Not only did I see a noticeable increase in muscle and strength, but I also noticed my sex drive and improved.
Of course, you’re not going to see steroid-like results, but as a natural bodybuilder, that is to be expected. If you can get some type of advantage by using a testosterone booster, I say why not?