If you have high levels of testosterone, you will most likely have increased bone density and lean muscle mass. Indeed, testosterone is very vital for your entire well-being. In fact, low levels of testosterone, not just in men but also in women, can lead to various health issues, including increased risk of obesity, osteoporosis, and low sex drive.

On the other hand, women with low levels of testosterone will most likely experience weight gain and loss of muscle mass. If it also comes with increased levels of estrogen, the effect will even be worse than weight gain. Women can experience hormonal imbalances.

Yes, there are already a lot of products intended to increase testosterone like enhancement pills such as the male UltraCore, but the good news is that there are natural, easy, and less expensive strategies in order to increase your testosterone levels and one of which is to perform various exercises.

Here are the 6 exercises that can help increase your testosterone levels:

1. Sprinting

There are several studies that show that sprinting can aid in boosting your testosterone levels. In one study, people who performed sprints, even for a very short but intense time, experienced an increase in testosterone levels. In fact, even after these people recovered from the said exercise, their levels of testosterone remain high.

There are a lot of ways to implement this kind of strategy to increase your testosterone level. You can simply position in your own backyard if you don’t have time to go to the gym. If you have your own treadmill at home, you can do a few sprints on it. You can also perform such exercise on an elliptical trainer or a bicycle.

If you are doing a sprint exercise, you can include 5 to 10 short sprints without exceeding 15 seconds. But after each and every sprint, it is crucial to get full recovery before you should perform the next round. For best results, you can perform a sprint exercise either twice or thrice weekly.

2. Lifting

According to studies, lifting heavy weights can help in boosting your testosterone levels. Indeed, you can perform low reps with high weight or high reps with low weights, but it is advisable to prefer high weight to have optimal results in increasing your levels of testosterone.

Heavy exercises that require the exertion of the entire body are ideal for increasing your testosterone level. These exercises such as bench presses, deadlifts, Olympic lifts, and squats require 85 to 95 percent of your “one-repetition maximum” or the maximum amount of force you can perform in one repetition.

It is recommended to perform 2 to 3 full-body, heavy exercises every week to make such an effective workout for increasing testosterone levels. If you are still a neophyte with weight training, don’t be scared. There are actually alternatives, such as performing these exercises on weight training machines. After you are skilled and strong enough, you can always opt to dumbbell and free weight barbell versions.

3. Long rest periods

Do you know that the rest period is also crucial in your testosterone level? Studies have found out that using a long rest period, such as about 120 seconds before and after sets, are favorable for increasing your testosterone level. But then, short rest periods are also helpful in building your growth hormones.

This is probably because if you have a short rest period, you will be capable of lifting less weight. But if otherwise, then it will most likely result in the increase in your testosterone level. We already learned that the more weights you carry, the more likely you will improve your levels of testosterone.

And of course, rest periods doesn’t necessarily mean that you will be sitting still. You can do alternative activities such as stretching or other exercises that don’t require the muscles you have just used.

4. Forced repetition

As the name implies, forced repetition means that you can do various exercises for as many repetitions as you can. For instance, you can lift weights as many times as you can, then ask for assistance from your partner to complete additional reps.

It was shown that a set of forced repetition could help in generating more testosterone compared to performing as many reps by yourself. It is suggested to perform large motor movement exercises with a partner.

It is worth noting that you really don’t need to perform forced reps in every set that you do. But if you want to increase your testosterone level, it is favorable to perform a forced rep set in the last set of every exercise.

5. Leg use

In a study, it was found out that people who perform leg-plus-arm training experience an increased level of testosterone compared to those who merely perform arm-only training. Probably, that is the reason why if you perform exercises adding lower body training, you will most likely increase your testosterone level.

Men usually focus on workouts like bench pressing and biceps curls, but if you include multi-joint training such as squats and lunges, you will observe the utmost results for energy, sex drive, lean muscle mass, and fat loss.

Conclusion

Indeed, various exercises can help you boost your testosterone levels. It is always the best option to do anything the natural way, adding exercises to natural supplements like Male UltraCore. But if you want to have quicker and safer results, you can always add supplements to your exercise, such as the male UltraCore. Before you start a new supplement, talk to your doctor, and ask whether or not it is safe for your own use.

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