Testosterone is the bad boy of muscle building. The more you have of it, the more you going to build muscle. It’s that simple.
Focus on the larger muscle groups:
Focus on “compound” weight-lifting that trains several large muscle groups - not just one or two smaller muscles. Studies show doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns (the ‘mirror’ muscles’), even though they may seem just as hard. This means doing squats will help you build bigger biceps in the long run..
Got a pot belly? Lose it, or a pair of man boobs will soon follow. Excessive fat elevates your oestrogen levels which can cause your testosterone levels to plummet. How much fat is excessive? Over 30% of your ideal body weight.
Don’t crash diet. Not only will this flood your body with cortisol, it will kid your brain in to thinking you’re in a famine, so will shut down testosterone famine (no point reproducing if there’s no food to go round…)
Worst of all, this dip in testosterone makes you less efficient at burning the fat you do have.
Having a little pleasure in the morning – with or without your other half – causes testosterone levels to rise substantially.
Nuts are good for your nuts.
Research shows men who follow diets rich in monounsaturated fats have higher testosterone levels.
One of Vinnie’s favourites: recovery
Over train and your testosterone levels can drop as much as 40%. So if you’re irritable, can’t sleep and bulking up at all –rest. And get a good 8 hours sleep every night. Lots of magic happens when you’re sleeping, not only is it when your growth hormone is produced, it’s also when a lot of your testosterone comes to town.