When you try to name the "holy grail" that allows you to grow more muscle, testosterone surely wins.
Testosterone is a critically important muscle-building hormone, and it ultimately determines how much muscle your body can build.
Increased testosterone levels produce amazing benefits such as the following…
- A noticeable increase in strength and muscle size.
- A lowering of body fat levels.
- More sexual endurance and drive.
- An improvement in your moods.
- "Bad" cholesterol is decreased.
It is good, and in this article, you will learn 10 ways in which you can naturally increase your testosterone levels, which will help you grow more muscle and reap all of its positive benefits.
Even though these tips won't give you "steroid-like" muscle gains, they will certainly give you the chance to grow more muscle…
1) For your workouts, use compound exercises as the cornerstone.
I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges, and military presses.
These exercises will stress your muscles the most, forcing your body to increase testosterone production.
2) Train with maximum intensity and effort.
At the gym, you will only see real muscle gain if you push your body to the limit.
Like I said, the more you stress your muscles at the gym, the greater your output of testosterone.
3) Train your legs equally as hard as your upper body.
As you may already be aware, intense leg training can actually help you grow more muscle in your chest, back, and arms.
This is because intense leg training helps to increase testosterone levels to some extent.
4) Increase your intake 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) Limit your soy intake.
Soy protein raises the body's levels of estrogen (the main female hormone), and this has a direct negative effect on testosterone levels.
6) Control your alcohol consumption.
Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
7) Increase your consumption of cruciferous vegetables.
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) Do something to combat typical daily stress.
Excess of stress causes the body to release a highly catabolic hormone known as cortisol, which makes your testosterone levels hit rock bottom.
9) Increase your sexual activity.
You can build up your testosterone levels through sexual stimulation, because sexual activity encourages the production of oxytocin, which boosts your endorphin production, which, in turn, boosts testosterone levels.
10) Make sure that you're getting your required sleep.
If you miss out on sufficient sleep, your body reacts by producing more cortisol, which lowers your testosterone levels.
Use these tips in a consistent manner, and you should see a notable improvement in your body's ability to grow more muscle.
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