Testosterone is the hormone that makes a man, well, manly…

It’s the chisel that hammers out the stoic jawline and the shredded abs, the man’s natural beard growth oil, and the furnace where sexual desire is set aflame.  

Simply put, testosterone plays a massive role in the construction of what makes you a man.

Still, it takes on an even larger load than what I’ve mentioned above…

In fact, I’ve only scratched the surface here…

And though I could go on and on about the importance of testosterone in men, there is one element that most men think of when they start thinking about testosterone, especially around the New Year.

Muscle mass.

Testosterone is essential for developing muscle mass.

It’s the champion of growth hormone, the builder of neurotransmitters, which increases tissue growth, and, to use a furnace metaphor again, testosterone is a spark in the furnace of your metabolism that helps you to burn fat more efficiently.

But before you think you’ve got testosterone and muscle growth all figured out, I have to tell you, the relationship between the two is better than you expected…

In fact, I’d say that muscle growth and testosterone are the ultimate dynamic duo for men.

See, there are certain exercises you can do to build muscle mass that also increase your testosterone at the same time…

And, when you’re doing these exercises that increase testosterone, you’re body creates more growth hormone, meaning (you guessed it) your muscles will grow.

It’s like a dynamic duo working for your manliness, exercises constantly aiding your testosterone and your testosterone aiding in the growth of the muscles you’re exercising, the benefits of each flowing into the successes of the other.

As a man looking to naturally boost your testosterone, and in turn receive all of the benefits mentioned above (and more) you want to focus your attention on the exercises to boost testosterone… 

You don’t want just some good exercises for boosting your testosterone. You want the best darnexercises to boost testosterone, and that’s what I have for you today.

Squat

This one is no surprise…

The squat has been known as a testosterone boosting exercise for ages.

Why?

Because when you perform a squat, you’re working every muscle in your lower body…

Quads, glutes, hips, hamstrings, and calves…

You also engage your lower back muscles as well as your abdominals and obliques that help to stabilize you throughout the movement. 

When you perform exercises such as the squat, involving several big muscle groups, your testosterone shoots through the roof.

The most effective way to squat for maximum testosterone levels and growth hormone release is through heavy sets of a squat.

3 sets of 10-12 reps will do you some good, but if you want the exercise to boost testosterone to its peak, up the weight, lower the reps…

Squat at about 70% of your max, and shoot for 5 sets of 5 reps.

If you need a place to start from home, bodyweight squats, or “air squats”, will do you well…

Stand with your feet shoulder length apart and perform a slow squatting movement…

Engaging these muscles, in general, will be beneficial for your testosterone levels.

Deadlift

Despite its rather daunting name, the deadlift is one of the best exercises you can do to bring your testosterone to life.

The deadlift, similar to the squat, is a compound movement, but instead of starting with the barbell on your back, you begin the movement with the barbell on the floor.

To start, you squat down with your arms straight, and grip the bar that rests slightly in front of you…

Your back should be straight and at a 105-degree angle…

To perform the movement you’ll stand up, using your legs while bringing your back to an upright position, pulling the weight until you stand up straight….

Then, set the weight back down by reversing the movement.

The deadlift engages the glutes, quads, hamstrings, inner thighs, lower back and trapezius, making it a testosterone-boosting powerhouse of a lift.

Again, you’ll want to keep your set and rep scheme at a 5×5, utilizing 70% of your maximum weight for the best results for your testosterone.

Box Jumps

Here’s one I bet you didn’t expect to see on this list…

Probably because it doesn’t involve any weight other than your body weight.

Still, box jumps are an incredibly effective exercise to boost testosterone.

The concept for box jumps is exactly what it sounds like…

You stand in front of a gym box (not a cardboard box from your local big box store, fellas), squat down and explode out of the squat through jumping as high as you can.

When you land on the box, you want to plant both of your feet at the same time, ending in a squat position similar to that of when you started the movement…

You want to make sure your movements are controlled.

Again, this compound movement engages your glutes, quads, hamstrings, calves and hip flexors, making it a staple to implement into your exercise regimen.

Perform box jump sets based on time, not repetitions…

For instance, perform 1 set of box jumps for 30 seconds, and give yourself a 30 second of rest after your set…

Then, repeat this for 3 sets.

Simple and effective.

The perfect combo for an exercise to boost testosterone.

Sprints

Sprints are the most efficient and effective cardio exercise to boost your testosterone…

In fact, I’ve found it so effective in my own testosterone-boosting journey that I developed a program built around sprinting called anabolic running.

Basically, all you need is 16 minutes for a full testosterone-boosting workout by strictly performing sprints.

The formula is simple…

Sprint for 30 seconds and rest for a minute…

Repeat until your 16 minutes are up.

Science has shown that this 30-second sprint can cause a 530% increase in growth hormone.

It’s a no-brainer, really.

Again, this exercise engages your lower body and requires all-out effort on your part.

It’s simply the best cardio workout you can do to boost testosterone.

Ditch the long distance garbage, and take your testosterone to the next level through anabolic running.

Meditation

Meditation is an important exercise to boost testosterone…

But please, for the love of everything that is good, put down your yoga pants.

I’m not talking about downward dogs, weird chants, and accidentally passing gas in a room full of women.

Meditation is simply slowing down, and fixing your mind on something good.

The purpose of this exercise isn’t to be one with yourself or to empty your mind…

It’s simply to relax and as a result, lower stress that debilitates testosterone.

We live in a fast-paced world, with plenty of stresses and struggles…

All of these negatives contribute to high cortisol levels and high cortisol levels mean low testosterone levels…

You don’t want that.

Setting your mind on something good for 10 minutes each day is a passive way to fight off stress and boost testosterone.

It’ll shut down that cortisol that’s sneakily stunting your T-count.

I highly recommend penciling in some time in the middle of your day to relax.

This simple exercise will do wonders for your testosterone health.

All of these exercises will boost your testosterone.

You don’t need to pile all of them into a single day…

Spread them out throughout your week.

Revolve your workout routine around these exercises, and as a result, your increase in testosterone will cause your muscles to grow.

Testosterone and muscle growth.

It’s a dynamic duo that you don’t want to miss out on.

– Joe LoGalbo