OK, you got your testosterone levels tested and you’ve discovered that you have low T.
Or maybe you just suspect that’s the case. At any rate, you’ve decided that you
want to try and naturally boost your testosterone levels naturally. You’ve got your nutrition under
control; now it’s time to start working out. In this video, I’m going to show you
3 types of workouts, and the workout strategies and techniques that I’ve used to elevate
my own testosterone production.
If you want to increase your T levels and turn back the clock on aging, then subscribe
to my channel and hit the bell to be notified when I post a new video every Tuesday.
Gentlemen. I created this video channel to record everything that I’ve learned about
turning back the clock on aging, to record the conclusions that I’ve drawn and the
techniques that I’ve implemented and the results that I’ve gotten from those techniques.
My name is Lance Hitchings, and if you want to use your workouts as a way to ramp up your
testosterone production, I’ll show you the 3 different types of workouts that I’ve
used to do just that. Again, this is at the 60,000 foot level...I’ll be sharing with you various
types of exercises I do, and the exercise strategies that I use, but I won't be going into much detail on
specific exercises. That’ll happen in subsequent videos.
OK, Let’s get started
WORKOUT TYPE 1: WEIGHT LIFTING
The first type of exercise for naturally boosting your testosterone is weight lifting, and it’s one of the best.
It's a great way to get a temporary spike in your testosterone levels. They peak between 15
& 60 minutes post-workout, and return to baseline levels by about an hour to an hour and a half...
later.
It’s also a great way to boost your overall testosterone throughout the day. A study in
Spain done with a group of young men with no prior experience in weight lifting, was
conducted over a 4 week period. After a month, the group on average had 40% more resting
testosterone...AND 24% less cortisol, which is antagonistic to testosterone production.
First, you need to lift to workout large muscle groups, so we’re talking multi-joint, compound
exercises. Like the squat, the deadlift and the benchpress.
Next, use your legs. In studies, leg plus upper body exercises produced significantly higher increases
in T that just using the upper body exercises alone.
Lift heavy. You should be lifting about 70%-85% of your one-rep max, or whatever weight you
can lift for 6-10 reps. Which brings me to volume. You should be doing between 3 and
6 sets, doing more sets the fewer reps youdo. So, for example, if you're lifting really heavy,
and you can only crank out 6 reps, then you should be doing 6 sets. These are high-intensity, high-volume
workouts.
Exercise order is important. Research has shown that the testosterone response is significantly
greater when multi-joint exercises are combined with single-joint exercises in the same session.
So I do the compound, multi-joint exercises first, followed by the singe-joint exercises.
When talking about muscle groups, think large to small, or many to just one.
Increased testosterone response is tied to increased metabolic demand. You can crank
up your metabolic demand by doing higher intensity workouts, but you can also crank it up by
shortening the rest periods between sets. Keep your rest periods down to between 30
and 60 seconds.
However, studies have shown that the rest period between exercises are different.
Now, before I was talking about resting between sets...now I talking about resting between exercises.
Longer rest periods, in the ranges of 2 - 3 minutes have proven to be more effective at testosterone response
than shorter rest periods.
So lets say you just finished up an exercise where you were doing 6 sets of 6 reps each on the bench press,
and you rested for 30 seconds between each set.
Now, before moving on to your next exercises, which might be dumbbell fly's,
you need to rest for 2 - 3 minutes.
And finally, when you work out is just as important as how you work out. In the human
male, testosterone levels are the highest in the morning, and lowest in the late afternoon
and evening. But weight lifting can have an impact on those levels, causing a temporary
spike in your testosterone.
Since your testosterone levels are lowest in the late afternoon and early evening, lifting
weights later in the afternoon, rather than in the morning, is probably a better strategy
to boost your testosterone through out the day.
WORKOUT TYPE 2: BODYWEIGHT EXERCISES
The next form of exercise I’m going to talk about is full body workouts, or bodyweight
exercises. These are exercises that use gravity and your body’s own weight as resistance,
and they’re great to do if you’re new to exercising or if you don't have your own equipment
or you don't belong to a gym.
So, I’m talking about sit-ups, pull ups, pushups, lunges, the wall sits
...those types of exercises.
Your training philosophy should be the same as it is for weight lifting, which is that you want to workout large
muscle groups and train with a high intensity and short rest periods.
While these exercises are a great way to work out, if you’re doing them to increase your
testosterone production, you’ll want to modify them. Introduce isometric contractions
by doing a static hold just before lock-out. Take the push-up, for example. When performing
the push-up, hold just before the arms are fully extended and your elbows are locked, do a static hold. And then hold
that position for 6 - 10 seconds. This'll introduce the necessary intensity to increase testosterone production.
Whether you’re weight lifting or doing bodyweight workouts, you want to workout in a way that
cranks up the metabolic demand. Keep your workouts short, but train hard and take short
rest breaks. Adding isometric contractions to your bodyweight exercise will ramp up your
workout and elevate your metabolic demand.
Bodyweight workouts are great for someone who’s just starting out, as a prelude to
lifting weights. Or if you don’t belong to a gym or have a home gym...and don’t
have access to weights.
WORKOUT TYPE 3: HIGH INTENSITY INTERVAL TRAINING
Finally, I going to talk about high intensity interval training, or HIIT or
simply “hit” training. It’s also known as peak interval training and sprint interval training.
Multiple studies have shown that sprinting is a great way to naturally boost testosterone,
and HIIT is a great way to incorporate sprints into your exercise regime.
HIIT is done by performing a brief, full-intensity, all-out burst of exertion...or a sprint, followed
by a rest and recovery period that is equal to or longer than the high intensity period.
This is one cycle, and you perform about 8-10 cycles. So, for example, after warming up,
you run at the fastest speed possible for 30 seconds, then you walk for 90 seconds...and
you do that 8 times.
You can perform HIIT by running, cycling, rowing, riding an exercise bike or running
on a treadmill...you can even use weight lifting to do a form of HIIT. Anything that has you
cycling bursts of all-out exertion followed by periods of brief rest.
In my opinion, high intensity interval training is superior in every way to steady state cardio.
If you want to increase your testosterone production or lose weight.
In study after study, steady state cardio has been shown to decrease
testosterone levels while causing cortisol levels to rise. It also decreased the way
that your muscles are able to absorb glucose.
And one of the best things about HIIT, is that it cranks up your metabolism for long
periods of time. Studies have shown that HIIT not only causes your body to burn
fat at an accelerated rate for 36 hours after you finish the HIIT workout but is also boosts mitochondrial
biogenesis for 24 hours. It also boosts your testosterone levels, human growth hormone
and nitric oxide levels.
Granted, HIIT can be a bitch...it will tax you, guaranteed. But it’s the whole training
only lasts for 10 - 15 minutes...and out of that 10 - 15 minutes, you’re only going
all-out, full intensity for 2 - 4 minutes...you’re coasting the rest of the time. Does it get
any better than that?
If you watch my videos over the next few months, you’ll discover a variety of ways to naturally
boost your testosterone and turn back the clock on aging, but exercise provides one
of the best ways to crank up your testosterone production.
If you enjoyed this video, please subscribe to my channel, hit the “like” button,
share it with your friends and on your social media. And hit the “bell” to be notified
when I post new videos every Tuesday.
Thanks for watching.