There was a study published recently in the Journal of Clinical Biochemistry and Nutrition (1), where 41 obese and overweight men were split into two groups and put on a 12-week lifestyle modification program to see which of the two approaches was better at increasing serum testosterone levels; increased physical activity or reduced caloric intake.
The study found that an increase in activity levels produced an increase in testosterone levels which has been shown to be a driving force in decreasing body fat, increasing muscle mass, strengthening your heart, fighting depression and strengthening bones. The number one area to work out and increase testosterone is the leg muscles, they are the biggest and therefore help you produce the most natural testosterone increases possible, not to mention releasing lots of endorphins to help but you in high spirits and a positive frame of mind.
Killer Leg Workout
In order to promote testosterone production, compound lifts will be the basis for the workout with additional heavy accessory movements. Below are two workouts to get that all important testosterone boost.
Leg Workout A
|Walking Lunges||3||10||Warm up|
|Barbell Back Squats||7||4||Add weight each set to reach 4 rep max|
|Deadlifts||5||3||Finish with 1 x 15 back off set|
|Barbell Lunges||4||8 each leg|
|Hamstring Curls||5||12||Slow eccentric movement|
Leg Workout B
|Leg Extensions||3||12||Warm up|
|Front Squats||5||10||Constant tension reps|
|Hamstring Curls (a)||5||12||Superset with (b)|
|Stiff Leg Deadlift (b)||5||5||Superset with (a)|
|Leg Press||5||20||Heavy as possible|
|Bulgarian Split Squats||1||12 each leg||Use dumbbells|
|Standing Calf Raises||1||100||Feel the burn!|
Give these a try and feel the testosterone (legally) flow!