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Boost Testosterone Naturally With These 8 Exercises!

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As men, we know that testosterone is one of the biggest factors that determine muscle growth.

With that in mind, how can we maximize our natural testosterone and get a nice boost?

You can read our 5 ways to naturally boost testosterone here.

In a 2010 study conducted by the Applied Physiology Laboratories, Department of Kinesiology, Health Promotion and Recreation, University of North Texas, Denton, Texas, USA they found that resistance training increased testosterone in both men and women.

“In summary, testosterone is an important modulator of muscle mass in both men and women and acute increases in testosterone can be induced by resistance exercise. In general, the variables within the acute programme variable domains must be selected such that the resistance exercise session contains high volume and metabolic demand in order to induce an acute testosterone response.”

I’d like to bring your attention to this section “high volume and metabolic demand in order to induce an acute testosterone response.”

Just what does this mean? It means you NEED a high load placed on your body in order to stimulate testosterone production.

This means 3 sets on the leg extension machine or 3 sets of biceps curls are just not going to cut it!

Compound movements are what your body needs!

The Ultimate Testosterone Boosting Exercises

As we showed in the introduction, to boost testosterone we need to focus on high load exercises.

With that being said, we would like to share our list of the 8 best compound movements we can perform to stimulate testosterone production.

#1 Deadlift – The King

If you want to boost testosterone then the deadlift is the BEST exercise you can go to. Likewise, there is no better exercise to promote overall muscle growth than the deadlift.

The deadlift uses over 13 muscle groups! If you had to choose 1 exercise for the rest of your life then this should definitely be your choice.

Stick to basic, standard deadlifts. Hook grip and muscle building rep ranges, don’t chase 1RM’s, you are aiming to build muscle and place a high metabolic demand on your body to boost testosterone.

Here is a great read about how to deadlift for muscle building as well as 9 benefits of the deadlift.

#2 Squats

Squats have a myriad of benefits that stretch far past just increasing testosterone. You can read our article here about the 7 amazing benefits of squats.

They are definitely one of the best exercises you can be doing, period.

Because the squat uses your quadriceps, glutes, hamstrings, and core are these all such big muscle groups, the metabolic load of performing squats is insane.

Why do you think doing a set of 12 with a heavy ass weight makes you feel like you’ve just run a marathon!

#3 Pull-Ups

Pull-ups are another great exercise to stimulate testosterone and build muscle.

They engage our lats, biceps, forearms, pecs, rhomboids, shoulders and traps!

This makes them a no brainer for gaining size and increasing testosterone.

Many people avoid pull-ups because they are so hard, but do not fear them, instead use a weight assisted machine, or perform negative pull-ups.

DO NOT skip them!

#4 Military Press

It is great at stimulating testosterone and uses your entire upper body to get the weight up.

It builds massive front delts, as well as using the rest of your deltoid muscle, traps, lats, pecs, and triceps.

If you want to boost testosterone then this is a great exercise to be adding into any shoulder workout.

#5 Bench Press

If you want a massive upper body then this exercise is a must.

Bench press uses your chest, shoulders, and triceps. Because of the sheer metabolic demand on your body, this is a great testosterone booster.

Remember though, in order for bench press to build muscle and boost you need to allow your arms to be at least 90 degrees at the bottom of the movement.

It doesn’t help if you put too much weight and move it 2 inches.

#6 Dips

Often hailed as the “upper body squat” dips are a great way to add mass to your upper body and increase testosterone at the same time.

Dips come in 2 variations, one for triceps and one for chest, this exercise will develop your pecs, delts, and triceps.

Triceps Dips

In this variation, you will grasp the bars of the dip station at shoulder width and then keeping your body straight and parallel with the ground you go down.

Keep your head facing forward to ensure you don’t bend forward and stay parallel with the ground.

This activates triceps predominantly.

Do NOT let your arms go less than 90 degrees and go down too far!

This places a tremendous amount of stress on your shoulder joint and can lead to injury.

Chest Dips

With chest dips you want to take a slightly wider grip and this time bend forward, looking down at the ground.

Once again do NOT let your arms go less than 90 degrees and go down too far!

This places a tremendous amount of stress on your shoulder joint and can lead to injury.

Doing it in this manner activates the pectoral muscles predominantly.

Both ways place a great load on the body and lead to increased levels of testosterone.

You can read about some other amazing benefits of dips here.

#7 Farmer’s Walk

You can read all about the amazing benefits of farmer’s walk here.

This is one of those exercises that you just can’t skip in my opinion if you would like to boost testosterone and develop a great body.

Farmer’s walk requires you to use your entire body in a functional way.

It also has the side effect of developing great anaerobic endurance, meaning you can push harder for longer.

#8 Bent Over Rows

If pull-ups are for width then bent over rows are for thickness.

This is the best exercise you can do to build a thick, dense, and sculpted back and boost testosterone at the same time.

Bent over rows should always be performed with a hook grip for safety and you should stretch at the bottom of the movement to activate the most muscle fibers possible.

Other benefits of the bent-over row include increased grip strength, forearm, and bicep development.

It also allows you to strengthen your lower back by keeping it locked in during the movement.

We hope you enjoyed our 8 best exercises to boost testosterone, incorporate them into your workouts to boost testosterone and gain SIZE!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.

training program

There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come.

But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term.

So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself.

YES! I Want to Build Some Serious Muscle – Click Here

We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

Sharing is caring!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come. But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term. So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself. YES! I Want to Build Some Serious Muscle - Click Here We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

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