By Russ Klettke
Published Jun 27, 2008

Testosterone has been getting a lot of press lately, and not all of it is good. With hormone replacement therapy (HRT) increasingly prescribed to all types of men—young, old, gay, straight—who just want to maintain their strong muscles and lean midsections, a variety of medical groups have started waving red flags about the many potential pitfalls of testosterone supplementation, from permanent cessation of the body's ability to produce testosterone on its own, to drops in the "good" cholesterol that promotes heart health. Increasingly, leaders in the medical community have begun pushing to establish guidelines to use HRT only when it's medically needed, not as a pharmaceutical fountain of youth.

But that doesn't mean testosterone itself is a bad thing. In fact, higher levels of the hormone have been shown repeatedly to increase muscle mass, reduce fat, increase bone density, reduce depression, and improve libido. Of course, testosterone is produced naturally by all human bodies, and in large quantities by the male body, enabling men to build muscle strength more easily than women. But those quantities vary between individuals, and over time. Most testosterone loss is associated with aging—and that loss makes it harder for men to maintain the same levels of lean muscle mass and strength as they age.

Boosting Your Testosterone Naturally
While artificially pushing your testosterone—or T, as it's commonly known—levels through supplementation has proven problematic on a variety of fronts, there's no reason you can't encourage your body to produce as much testosterone as it's naturally designed to, and thus combat some of the losses of aging. There are two wonderful, natural, healthful ways of accomplishing this: specific types of exercise and smart nutrition. In this piece, we'll tackle how you can modify your exercise regimen to increase your body's testosterone production. Look for a follow-up piece on nutrition in a couple of weeks.

Increasingly Your T: Do Your Leg Work
Exercise can increase testosterone levels immediately, in the moments during and after completion of a workout. But not just any exercise will have this effect. Increased testosterone is associated with short, high intensity exercise (no more than 60 minutes)—not with long endurance work. So, to increase your testosterone levels, you want to work the largest muscles in the body to the highest tolerable levels of intensity. This is, not coincidentally, the means to increase muscle size and strength most efficiently. Several studies by Wayne L. Wescott, PhD. and Tracy D'Arpino, B.S., LPTA have found that high intensity training (HIT) techniques markedly create this effect. More specifically:

1. Work several and large muscle groups: The body's largest muscles are in the legs (quadriceps, hamstrings), butt (they don't call it the gluteus maximus for nuthin'), and back (the complex of trapezius, latissimus dorsi, and rhomboids). Your best bet is to work as many of these muscles in a single exercise as possible. So, try a barbell squat—properly executed with barbell on shoulders, feet at a shoulder-width spread, and a slow, controlled press up from the heels and return to the squat. This engages multiple muscles in a single exercise: your quads, hamstrings and glutes, as well as core and shoulder muscles for balance. In contrast, there are many seemingly high intensity exercises that won't have the same effect—a concentration bicep curl for instance. This is a hard exercise, certainly, but it works only a small mass of muscle—good for building biceps, but less useful in increasing testosterone. Go big, in multiples.

2. Exercise to intensity: Simply, complete fewer repetitions using heavier weight to achieve maximum fatigue (without injury!). One popular method is "super slow," where you achieve muscle exhaustion by the sixth or eighth rep by counting to ten on the decline (eccentric movement) of a free weight exercise. Do this on a multiple muscle group exercise for maximum gain. For example, go super-slow on standing bent rows, which engage leg and core muscles for stability, even as back, arm and shoulder muscle groups raise and lower the weights.

There are other methods for achieving intensity. One is work a set to failure, optimally at a weight level such that you can't do more than eight or 10 repetitions with proper form. But don't rest—instead, immediately follow that set with another set of the same exercise, but with the weights reduced 10 to 20 percent—again, to failure. Another method for raising intensity is to have a trainer spot you on a set, also where the weight levels are high enough that you will achieve muscle fatigue to the point of failure within five to 10 repetitions. After you reach failure, have your spotter assist you on the lift in the last two or three reps, then allow you to lower the weight slowly on your own—spotting very carefully the entire time.

A few points on high intensity training: Muscle failure is just that, a point where the focus muscle group simply can't complete one more repetition with proper form. This is psychologically and physically hard for some people. It might make you feel slightly and momentarily nauseous, and you have to begin with a baseline of strength so that you don't injure yourself. Also, you want to be careful about doing this kind of work with free weights that can fall on you—again, use a spotter whenever possible.

Here's a bonus. High intensity programs have a time-management benefit in that it's possible to execute a quality workout in less time—as little as 30 minutes, assuming you keep rest periods to a minimum.

3. Add a burst of intense cardiovascular exercise: Author Lou Schuler of "The Testosterone Advantage Plan" (2002, Fireside) advocates strongly against extended, slow-pace cardiovascular exercise (such as marathons) for anyone wishing to increase testosterone levels. But short bursts of high-speed runs—two minutes at 8, 9, or 10 miles per hour on an incline, for example—tax the muscles to momentary exhaustion, increasing testosterone. For evidence, consider the physiques of marathon runners versus sprinters.

Sure, it's not a simple as a patch. But the overall benefits, and the satisfaction that you achieved it through good old-fashioned hard work, might help you hold onto your testosterone levels a lot longer in life.

About Russ Klettke: Russ Klettke is a Chicago-based business writer, fitness trainer and author of "A Guy's Gotta Eat, the regular guy's guide to eating smart" with Deanna Conte, MS RD LD (Marlowe/Da Capo Press, 2004).

GregFromWashDC_NoVA wrote:

If you are truly interested in naturally enhancing your horomones, testosterone, growth hormone etc., purchase the following 2 books at www.extique.com. "Natural Hormonal Enhancement" (NHE) and "Hormonally Intelligent Exercise" (HIE), both by Rob Faigin. Once in awhile some information will come along that will greatly benefit your life and health for the better. These 2 books are it!!!

Nov 11 8:50 PM

RussKlettke wrote:

Matt, I really respect vegetarians and find myself leaning more and more in that direction now, a few years after I wrote "A Guy's Gotta Eat." It bothers me how much more in resources (vegetable/grain protein, water, land, petroleum use) meat and even chicken require versus plant and fish sources. Thomas Pawlick's "The End of Food: How the Food Industry is Destroying Our Food Supply–And What We Can Do About It" has caught my attention on this subject. That said, I'm trying to mitigate my meat usage by stretching things like canned salmon, tuna, turkey or chicken with mashed-garbanzo and other bean mixes, along with high-protein whole grain pastas (much more available on the market and improved in taste and texture over earlier versions), nuts and yes, eggs. I eat red meat when it's served to me in other peoples' homes or if in a restaurant that specializes in this area (rare -- about three times a year).

As for the soy-estrogen argument, I started using low-fat soy milk in my oatmeal about a year ago and don't seem to suffer any ill effect. Looking at it more broadly, the research either proving or disproving this connection is thin. But as noted, if you reduce your consumption of animal proteins with saturated fats and replace it with lower fat plant-based foods, it's a net gain for both testosterone levels and health overall. One wonders if certain players in the dairy industry aren't promoting this unfounded rumor.

Jul 13 7:02 PM

matt45710 wrote:

Just have to say that after reading this article, I went and got a copy of "A Guy's Gotta Eat" and it's great. Really geared towards the type of guy on here. Being a vegetarian, I wish it weren't so meat centric, but I just have to do my normal adjustments on that.

Jul 11 6:04 PM

RussKlettke wrote:

Gunnerick, I hope you don't go the supplement route, particularly if a simple muscle size increase is your only reason for doing it. And yes, sleep is important (so is diet -- watch for the article to come on that) and having a trainer/workout partner is a definite advantage.

Allow me to suggest a simple technique for progressing the levels of weights you lift. Do one limb at a time, with the other assisting it. For example, do a one-arm over-shoulder tricep press, with the "working arm" attempting a weight 5 pounds greater than what it could do otherwise. Reach with the "assist arm" behind your head, lightly (very lightly) assisting the working arm at the point in the path of motion that it requires. You might split the effort 95-5%, working to assist. If you complete that successfully, move up another 5 pounds. This time, the effort split might be 90-10%. All in all, you'll serve as your own spotter and push yourself a bit further. There are dozens of exercises that you can apply this to.

As for your request for a workout routine, try to think outside that box. The human body has at least 640 skeletal muscles, working in an infinite number of planes of motion combinations. Now, compare the movements of a dancer versus a weightlifter working a single muscle group with a single-track exercise machine (e.g., old-fashioned nautilus-style equipment). The dancer has few limitations and a more functional body than someone with a few disproportionately large muscles (and perhaps many neglected ones). Not to say we all want a dancer's body, but I hope this illustrates the vast range of ways in which we can exercise effectively. Check out all the bodybuilders taking yoga classes lately -- they're catching on.

Jul 04 2:24 PM

Bagha wrote:

Great stuff, but would like to see a suggested, whole workout routine. It just slays me when I read that workouts should not extend beyond 60 min when the published workouts can't possibly be completed in less than 90 min. Realjock workouts are better than most, but there's no way to complete them in 30 minutes.

Trainers and spotters aren't usually an option for me, so how can I guage when I'm staying in that high T-producing zone? I usually interpret nausea & low reps as my body saying I'm overdoing it, but I don't feel maxed-out when stepping down to the next-lighter weights (5 lbs on dumbells). Limiting rest times to zero-to-20 sec. intervals seem to result in ridiculously low reps (3-4) on subsequent sets. Squats are REALLY hard on old guy's knees (I'm 53).

You don't say anything about sleep and work-out time. When using a muscle-building program, I usually focus my T-building efforts on getting 7-8hrs of sleep and timing the workouts in the early hours.

I take supplements, but they seem like a waste of money.

My regular workouts keep me in good shape, but I never seem to really add serious muscle. I don't need to become The Hulk--I'd be very happy with a 10 lb. gain. It's only a goal for me because I would simply like to see a more visable pay-off for all of my hard work. Been at it for years, working 12-16 week muscle building programs 2-3 times a year. Very frustrating!

So, replacement therapies sound more & more like the only option for a guy my age.

Jul 03 6:32 PM

RussKlettke wrote:

Regarding AcuteJock's suggestions, yes, there are many other exercises that can affect (positively) testosterone levels and there certainly are dangers in overtraining. This article is meant to introduce a concept -- there are many other fine articles on this site that go into much greater detail on specific exercises. But a major point I hoped to make is that artificial supplementation is too easy a fix, and quite likely not a fix at all. Whenever considering a pill, potion, lotion or injection, do your research. If peer review journals (e.g., New England Journal of Medicine, et al.) or at least larger, university-based studies don't offer longitudinal studies on a particular substance, I would stay away from it. Women's experience with estrogen therapy is instructive here -- and that got an initial thumbs up from the medical establishment. Our bodies evolved over a long time, so most often the best health and fitness advice – assuming you are concerned about your long term health – don't involve introducing concentrated substances. There are exceptions, sometimes, but I maintain a healthy degree of skepticism where it comes to products being sold for a profit incentive and which are largely unregulated.

Jul 01 10:42 AM

jockoman wrote:

I've tried the hormone replacement "therapy" using legal, over-the-counter supplements with alarming results! Towards the end of a 19-Norandrostenedione cycle, for example, although I had achieved amazing gains in strength and mass, I was pretty much a mess, internally and externally.

The following is quoted directly from the website: http://www.asada.gov.au/substances/facts/norandrostenedione.htm

Side effects
Norandrostenedione has the same side effects as anabolic steroids including psychological and physical effects such as jaundice, permanent liver damage, liver tumors, diabetes, acne (face and back), heart problems, high cholesterol levels, blood poisoning and HIV through sharing needles, depression, mood swings, violent or aggressive behaviour, paranoia.

Some of the side effects can be serious, sudden and include sudden death.

Status in Sport
Norandrostenedione is prohibited both in and out of competition under the World Anti-Doping Code 2007 Prohibited List (effective from 01/01/07).

That pretty much says it all.

Jun 30 5:54 AM

worth wrote:

Your writer's points are on track. Smart nutrition (without drugs) and power exercise are key for testosterone production. Also I would add mental health/peace of mind, proper regular sleep, and ten minutes of sun every few days on each side of the body gives natural testoserone from the sun. The more skin exposed (even your balls)the better. I am not saying get sun burned; just a few minutes of sun is good for your mind/mood, testosterone level, and performance in the gym, at work, sleep, and in the bed. Thanks for covering the key points and hope more guys follow your (and my) points.

Jun 29 7:44 PM

Triggerman wrote:

I would just add doing deadlifts as well as squats for an exercise that works everything at once: arms, shoulders, back, abs, and legs. Plus, for those afraid of the squat for whatever reason, it might be safer esp. if you have no spotter or squat rack. All you need is a barbell and floor space and a good grip. ( I use a reverse grip, one hand palm forward the other palm back, to keep the barbell from "rolling" out of the fingers as you use heavier weights.) If you have not tried deadlift, give it a shot. You will feel every muscle in the body working.

Jun 28 8:24 PM

AcuteJock wrote:

I wish this fluffy article would have addressed the effects of over-training and what supplements (like Tribulus) have on reducing/building testosterone levels...Sorry, but doing more legs and/or fewer repetitions using heavier weight to achieve maximum fatigue is very mis-leading and not a cure (for everyone) for building testosterone...lets get real!

Jun 28 4:56 PM

Sedative wrote:

*me adds more leg exercises* Hehe ;)

Jun 28 8:25 AM

Alpha13 wrote:

The military has known this for decades. Some call it the whole body effect. I personally saw skinny teenage recruits gain like 30 lbs in a month or two doing heavy squats. Something like super sets.

Jun 27 9:28 PM

DrSporty wrote:

Hey Guys,
Yes, I can testify to this account. This does work Exercising DOES help naturally with the production of the male hormone. But with regular exercise, the intensity, the time, and how most of all, HOW YOU FEEL about the exercise MATTERS MOST. It is not so much what you may do, but in how you do this. As we age, some of all of our levels decrease with age and lifestyle. As a Fitness Trainer I see many times how exercise helps us all for both men and women. But the most important, is how you choose to see the workouts for yourself. IT is not so much what machine you use and how many reps. I am not a believer in that. I am more of person and trainer of allowing you to find your own zone in how you find your own comfort from and using your CORE. Another great point here is that exercising on any level at any time is beneficial for your body but on a regular basis. Not so much the old school way every other day, etc. But taking the time to listen to your own body wisdom and know when is good for you and what to do.
When this is placed on your own body the wisdom will respond and honor from all levels inside to out, naturally. I also have noticed it does help with many other conditions such as depression, sadness, and helps balance out many other ways of the signals that trigger our natural response system in tail with the hormones that depend on the vital gift that we all have... the wisdom , but are you listening to it? Hope this helps, please drop me a line and let me know. I would love to hear from you. Coach Damon Harper, "DrSporty" from Soul Strength Productions’ at www.DrSporty.com June 27th 5:10HRS.

Jun 27 9:10 PM