Weight training is one of the most effective ways to increase testosterone naturally. In this article we’re going to be looking at what some of the most effective exercises are for increased T. If you want more background on the advantages of doing weight lifting and how you should shape your routine in terms of numbers the amount of weight, number of reps, sets, rest periods etc. check out this article on Ways To Increase Testosterone Naturally – Weight Lifting as that is covered in greater detail there.
So the following are the most effective exercises for increased testosterone production, we will be covering them in greater detail below:
- Bench Press
- Olympic Lifts/ Clean And Jerk
- Clean & Press
- Wood Chopping
The squat is considered the “king” of weight training exercises for a reason. The legs are the biggest muscle group in your body; and doing squats essentially hits every muscle in your legs and glues/ bum. The more muscle recruited during exercise, the larger your testosterone spike. The higher the weights you lift the more your T is spiked as well, so squats are usually one when you lift heavy amounts and this is why squats are top of the list!
Much like squats, deadlifts utilise a lot of leg muscles and your bum muscles, you are also utilising your back lower muscles and your trapezius (shoulders/ neck) muscles. So you are hitting a lot of muscle groups and again the deadlift tends to be performed with heavy weights, so again another great exercise for increased T.
While this utilises less muscle groups than the other exercises, it still utilises a lot. This includes your legs (quads), your chest (the main muscles utilised), shoulders, triceps and biceps. Again you’re lifting large amount of weights, I wouldn’t say it delivers as large as a testosterone booster than the other exercises in this list; but it still delivers a lot.
Olympic Lifts/ Clean And Jerk
Another exercise that utilizes lots of muscle groups, these include our old favourites the legs, the lower back, multiple shoulder muscles, your abdominals, biceps, triceps and forearms. This is again another weight lifting exercise that usually involves heavy weights, so that combined with utilizing lots of different muscles/ muscle groups explains leads to your spike in testosterone production.
This differs slightly to the clean and jerk, like the clean and jerk it tends to be done with heavy weights. Unlike the clean and jerk where the main muscle worked is your legs, for the clean and press the main muscles worked are the upper body. You are still utilising a lot of muscle groups, this includes your legs, glues, lower back, abdominals, multiple shoulder muscles, chest, biceps, triceps & forearms. So the multiple muscle groups mixed with the heavy weights, delivers your heavy testosterone hit.
I’ve thrown this in here, as it is one of the most effective ways to increase testosterone naturally. Now it isn’t strictly a weight training exercise but that doesn’t change the fact that it is a form of resistance training and is extremely efficient when it comes to a testosterone booster. In fact an hour of chopping wood is shown to raise a mans testosterone regardless of age or health by as much as 48%. That is believed to be a greater increase than any weight lifting exercise, so that is why I added it to this list. If you don’t own an axe and have available wood to chop, I suggest trying dumbbell wood chops instead!
Final Thoughts & Future Articles
I hope you have found this on ways to increase testosterone naturally with weight lifting useful and now know what the best weight training exercises are for increased testosterone production. If you want more information on why weight training is a great way to increase testosterone and the sets, rep you should be doing etc, I suggest you check out this Ways To Increase Testosterone Naturally – Weight Lifting Article
I’ll be putting an article together shortly looking at the best workout/ weight training programs to increase testosterone so keep an eye out for those. Till then if you have any questions in regard to this article or ways to increase testosterone naturally as a whole, just drop me a comment below and I’ll get back to you.