Testosterone Boosting Workout Routine

Sports science has clearly explained to us the relationship between testosterone and high intensity exercise. They have now conclusively proven that both HGH (human growth hormone) production and testosterone as well as androgen receptor adaptation increase as a result of high intensity exercise.

There are a few basic requirements when planning a training routine specifically for an increase in these muscle building hormones. The first is doing the compound multi-joint movements like squats, deadlifts, bench-press, military press as well as movements like lunges or clean and jerk.

The recommended sets and reps to increase the maximum hormone production after the workout is 5 sets for 5 reps, if you are just starting out for the first time then you should do 3 X 10. It is vitally important when following any high intensity training (HIT) program that you watch over-training signs and symptoms constantly.

Boosting your testosterone levels by changing your workout routine is only part of the solution as your body will adapt to any regular training it does so changing your routine every 6 to 8 weeks is part of the process. This needs to be combined with sensible eating habits and at least 8 hours of uninterrupted sleep to ensure testosterone production.

The workout below might seem too simple or short to get results but if you follow the guidelines you will quickly feel that this workout gets you to a point of failure, no matter how fit and strong you might be. The testosterone boosting workout listed below should NOT be done on consecutive days so that you always take a day break between these workouts.

Monday workout:
Chin-ups 5x5
Parallel bar dips 5x5
Wide grip pull-ups 5x5
Dive-bombers 5x10
Cool-down and stretching

Wednesday workout:

Box jumps 5x5
Body-weight squats 5x20
Hanging knee raises 3x5
Plank hold 3x60 seconds
Jump roping 10 minutes
Cool-down and stretching

Friday workout:
Push-ups 5 sets using 50% of max
Parallel bar dips 5x5
Dive-bombers 5x10
D/B overhead press 5x5
B/B Military press 5x5
Cool down and stretching

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