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If there is one substance that could be considered the "holy grail" that enables you to grow more muscle, testosterone would be it.
Quite simply, testosterone is the most important muscle-building hormone in your body, and it is one of the limiting factors that determines how much muscle you can ultimately build.
Check out some of the amazing benefits increased testosterone levels can offer you and your body…
- A noticeable increase in strength and muscle size.
- A decrease in body fat levels.
- An increase in your sex drive and endurance.
- Elevated mood.
- A lowering of "bad" cholesterol.
Not a bad deal, huh?
For sure, so in this article, I am going to touch on 10 simple steps to raise your testosterone levels; this will help you grow more muscle and enjoy all of these incredible benefits.
While these steps will not result in "steroid-like" muscle gains, they will definitely enable you to grow more muscle…
1) For your workouts, use compound exercises as the cornerstone.
Incorporate basic moves like squats, dips, lunges, bench presses, deadlifts, chin-ups, rows, and military presses.
Since these are the exercises that will put your body under the greatest amount of stress, your body will be forced to increase testosterone production.
2) Be sure to train with 100% effort and intensity.
If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym.
Like I said, the more you stress your muscles at the gym, the greater your output of testosterone.
3) Your legs need to be trained just as hard as your upper body.
It's a fact that intense leg training plays a big part in helping you to grow more muscle in your chest, back and arms, so be sure to include it.
Your leg training really adds testosterone to your body, which, in turn, leads to full body results.
4) Increase your consumption of EFA's.
You boost your testosterone levels when you eat peanuts, avocadoes, and fish because they contain Essential Fatty Acids; healthy oils like flax seed, olive, and canola oil also help.
5) Cut back on the soy.
When you eat soy protein, you are upping your body's level of estrogen (the female hormone); this has a negative effect on testosterone levels.
6) Control your alcohol consumption.
Consume alcohol in moderation because it has a dramatic effect on testosterone levels.
7) Cruciferous vegetables are your friends.
When you eat healthy vegetables like broccoli, turnips, cauliflower, radishes, cabbage, and brussels sprouts, you can increase testosterone easily as these veggies all lower estrogen levels.
8) Reduce stress levels.
When you're stressed out, your body makes and releases cortisol; this highly catabolic hormone will make your testosterone levels drop.
9) Engage in more sexual activities.
When you experience sexual stimulation, your body increases its oxytocin level, which then increases the release of endorphins (those "feel-good" chemicals), which helps to increase testosterone levels.
10) Make sure to get adequate sleep every night.
You will lower your testosterone levels if you don't get enough sleep because not sleeping encourages cortisol production.
There it is! If you start implementing these steps into your program, you should notice a big increase in your body's ability to grow more muscle. |
