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Natural ways you can boost your Test level production.

If you want to get bigger and stronger than you have to pay a big attention to the testosterone level in your body. The higher is test level, the easier is to pack on muscle mass, since it is the main hormone in the body responsible for muscle growth. This is the main reason people resort to steroids to build those crazy looking bodies.

The normal level of testosterone in the bloodstream is about 350-1000 of nanograms per deciliter. You can simply get your test level checked by making a visit to your doctor. Going significantly higher or lower beyond these limits is not good for you.  Such signs as fat storing, lack of confidence, depression, poor libido, talk about that your test level is pretty low. Adding some muscle mass in such conditions is almost a utopia, unless you get the situation redressed.

On the other hand, when a too high level of test enters your body (and this happens in case of steroids) the surplus turns into estrogen, and may leads to such diseases as gynecomastia, baldness or hair growth on the body. Naturally you will never be able to reach such level that causes the mentioned effects. While those who use body enhancement drugs are always at this risk.

Test level is affected by your age to. Beginning with you 30s your test level begins to decrease with one 1% annually.  In your late 60’s you may experience a sharp drop in test level. This is the reason it is said that the older you are the harder is to build muscle mass.  It is harder, but not impossible!  There are so many old men who look great at their 70s. Much better than many young men who enjoy a lazy lifestyle full of junk food.

So, you think about getting bigger by increasing your test level naturally.  You are encouraged to do so if you test level is within the normal limits, but closer to lower limit -350 ng/dL.  In case of normal parameters, above medium to high, than you have not to worry about test level and concentrate you efforts on workouts.

There are some very productive strategies to increase you testosterone without the use of drugs.

 

 

 

Here they are:

Lose weight

Researches have shown that overweight people have lower test level. So, if you are serious about adding some muscle mass, you have to cut off fat firstly.  Choose an exercises program that will help you to burn fat quickly and carefully watch you daily calorie intake. Remember, only exercising alone will not help in losing weight, unless you leave the habit of eating a lot.

A sharp lose of weights is not what you should look for. If you think that starving mixed with hard training program is best way to lose weight- you are wrong.  By reducing the calorie intake more than 15% your brains get that you are starving and drop down the production of testosterone.  Be smart and focus on slow but steady weigh losses- no more than one pound per week.

Include in your diet more vegetables

Especially beneficial are cruciferous vegetables- broccoli, cauliflower, cabbage, russels sprouts, collards, watercress, kale, kohlrabi, mustard greens and bok choy.  They all contain indoles, helping to remove the bad estrogens from our body and thus increasing test level.  Try to include them in your daily meals throughout the day. Choose the ones you like as to eat them with pleasure.

Take closer eyes to your carbs intake

You need carbs for energy. But too much of them is not good for you test level. Researchers have shown that every high intake of carbs is followed by a significant decrease in test.  Things worsen if you use to eat carbs three –four times a day, which may even drop down the test production at all. So, stay moderate with you carbs intake and stick to one meal per day.

 

Our eating habits have a major impact on our testosterone levels. Therefore, you should be careful about the things you eat if you are looking forward to having optimal testosterone levels.

Studies have shown that constant dieting disrupts testosterone levels. Instead of dieting, make a diet plan yourself that will consist of protein, carbs, and healthy fats. A diet that is based on whole foods consists of these three important food compounds.

 

Spend Some Time in the Sun

“Sunshine vitamin” or Vitamin D is slowly becoming the most popular vitamin in the world. Research on this vitamin has shown that it has a plethora of health benefits, and one of them is boosting testosterone levels.

To boost your testosterone levels and reap the myriad of other health benefits of Vitamin D, consider spending at least half an hour in the sun.

 

No Stress No Elevated Cortisol

You already know that stress is bad for everyone’s health. However, you probably didn’t know that stress can also reduce your testosterone level. That’s right.

When we are under stress, our body produces a hormone called cortisol. Now, cortisol is a hormone that lowers the levels of other hormones, including testosterone. So, for both optimal health state and superb testosterone levels, try as much as it is possible to avoid stress.

 

Consume more good fats

Being a reach source of energy such healthy fats as meat, dairy, olive oil, avocados, flax seed oil, many nuts are good for overall health as well.  Also, fats participate in other process, helping the body to absorb other nutrients that you give it. Saturated fats found in meat, eggs, dairy products are also good.

Stay away of hydrogenated fats, or also called trans fat.  They are used to prolong the products life.  Anything that contains “hydrogenated oil” or “partially hydrogenated oil” is better to avoid, as they raise bad cholesterol, and lower the good one.  Carefully read product’s label, as since 2006 all manufacturers are obliged to specify the presence of trans fats.

 

Reduce stress

Anytime you get stressed, body release a hormone called “cortizol” which has strong catabolic features. It breakdown muscle tissue and affect the testosterone production. Also, it may cause you eat too much and thus gaining extra fat.

Take control of your stress. Chill out and let your troubles affect you less than they do it now. Stay relaxed and you will notice very soon an improvement of your test level.

 

Concentrate on weight lifting, but no more than 45 minutes

It was proved that after a weight lifting program there is a significantly increase in test level. You also may feel full of energy and a high libido. You are recommended to focus on compound exercises with a few numbers of reps, as they promote high increase in test level than any other related scheme.

Why to keep it 45 minutes short? Because going above this limit cause your body increases the cortizol level, which negatively affects your test level.

Exercise is probably the best way to reduce your risk of lifestyle-related diseases. Interestingly, exercises also boost your testosterone levels.

A major study conducted in the United States several years ago showed that people who worked out on a regular basis had high testosterone levels. In the elderly people, testosterone was also increased by exercise and fitness. Resistance training, particularly weight lifting, is one of the best types of exercise for boosting testosterone. Just like resistance training, the High-Intensity Interval Training is also beneficial for testosterone boosting.

However, if you want to get the most out of HIIT and resistance training, take supplements such as creatine monohydrate and caffeine and you will see a fascinating boost of testosterone in your body.

 

Get enough sleep

Sleeping is very beneficial for getting you test level higher. Try to sleep 7-8 hours per night, and even take a nap during the day if possible.  The habit to sleep just 5 hours per night might cause 10%-15% decrease of test level.  Losing weight is also harder when you do not get enough sleep.

The time you get in the bad is not as important as many went us to believe.  Before or after midnight has no significance, just follow you own rhythm.

 

Have more sex

By having more sex, you increase testosterone in natural way. Focus on it seriously!

So, it is absolutely possible to boost your test level in a natural level.  Make these easiest, healthiest ways a part of your lifestyle and you feel great at anytime!

 

 

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2 Comments

2 Comments

  1. faris cowart

    July 19, 2017 at 10:05 pm

    69yrs old in good shape 6ft230lbs friend owns gym told me anavar and test prop is best and safest for me please respond. Thank you.

  2. F Kyle

    July 20, 2017 at 7:04 pm

    You better check with your doctor about any steroids at your age buddy, not sure but i think its a little bit risky to take any AAS at your age. Too many sides.
    You can check maybe with rHGH cycle, with 2iu a day.
    Anavar is OK , low sides. You can take 50mg of Test Prop a week. but again , check with your doc , and get your blood work done monthly.

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Bodybuilding

The Most Effective Growth Hormone Protocol for Hypertrophy

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The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:

 

You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Bodybuilding

Your Blueprint For Building Bigger Shoulders

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Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:

Front-Delt

There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:

Cuffs

You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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Bodybuilding

The Perfect Chest Workout Routine for Power and Strength

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If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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