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Testosterone is a hormone which is present in most processes of our body. Among these processes testosterone is the responsible of improving muscle mass, bone mass and strength.
You can increase testosterone levels by natural means by performing workouts that induce your body to increase its production. There are a number of bodybuilding programs which have used this principle for a long time. The most prominent some may be Heavy Duty, that was invented by Mike Mentzer.
All of these training programs share exactly the same principles for increasing testosterone levels as well as muscle mass. These are:
High intensity: to be able to create a metabolic impact on the physique of yours which boosts testosterone levels, you must do compounded workout routines such as squats, dead lifts or maybe bench press using heavy weights. Various scientific studies have shown these workouts make a distinctive metabolic effect as they include major muscle groups. You should include at least one of these exercises in each workout.
Reduced training volume: in order to produce a rise in testosterone you need to use a weight which does not allow you to perform over 5 repetitions of the identical exercise. Various research studies show the more effective range of repetitions is between 3 to 5. You should perform only one or two sequence of each exercise, rest around two minutes between series, and also you shouldn’t do more than 3 exercises in each and every workout. Your exercise session should last between 20 and thirty minutes, and that is the best range in which testosterone levels are high.
Prioritization of recovery: Explore [secret info] in case you desire to see your muscles grow, you need to teach two to three times per week as much. Muscle growth and recovery takes time after the a huge impact. Various studies range this recovery time from seventy two to ninety six hours based on intensity as well as muscle groups involved in each workout.
Testosterone Workout Example
1×5 Dead lift
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