Men are just less physical in today's modern society than they have been in the past.
The premise is that when you are physical you are taxing your body and causing it to produce a hormonal response (increase testosterone and human growth hormone) in order to accomplish the physical task at hand.
This is why weight lifting is such a great way to increase testosterone (and growth hormone). You can safely but consistently force your body to produce the hormonal response needed to lift the weights.
Scientific studies like this one have verified and proven that weight lifting really does in fact increase testosterone levels
So, with that as the framework, here’s an exercise tip that I came across that is awesome for boosting testosterone levels and growth hormone levels.
One of my favorite fitness and nutrition gurus that I follow, Mark Sisson of Mark’s Daily Apple (and author of Primal Blueprint), describes this highly intricate and complex form of exercise simply as – Lift Really Heavy Things.
Obviously, I was just kidding about it being highly intricate and complex when, in fact, it’s pretty simple.
I know it sounds simple and generic, but what is happening in the body is not simple and not generic. Lifting really heavy things (with proper form of course) not only is going to help you build lean muscle mass, but it’s also going to boost your testosterone and HGH levels.
Lifting heavy things sends signals and triggers to your hormonal response systems.
When you’re blasting really heavy weights, you are causing your body to tap into the central nervous system to provide the hormonal testosterone boosting response needed to accomplish the task at hand.
Mark suggests a routine called the Stronglift 5×5. So, I did some research and studied up on this Stronglift 5×5 routine because it really peaked my interest.
Here’s what it is – it’s 3 exercises, 3 times a week, and you do 5 sets with 5 reps in each set.
This 5×5 routine is optimal because what you’re ultimately trying to achieve is size and real strength (density) to go along with that size, and boosting your testosterone and HGH levels. The 5×5 method allows you to achieve all three of those goals.
This routine is taxing and strenuous enough to tap into the central nervous system to create the test boosting hormonal response needed while creating very dense hard core muscle fibers that not only make your muscles look big but also make them very dense and strong.
You’ve seen the guys that have the puffy or inflated size but there’s really not much strength or density behind it. That’s exactly opposite of what you get with the 5×5 routine. This routine has been used by many well known bodybuilders including Arnold Schwarzenegger!
The guidance is to do this Stronglift 5×5 routine no more than three times a week. If you do this routine correctly by doing compound lifts, you are going to really tax your body (in a good way).
Trust me, after reading and studying this routine, I was convinced that I had to try it, and 3 times a week is all you need (and all I could do).
Wow, this is a workout that I will continue as part of my weekly routine. After I’ve been doing a couple of months, I’ll report back, but everything I have read and already experienced indicate to me that this is a badass workout that will build size, strength, and increase testosterone and HGH levels.
The guidance is to only do it three times in a week versus doing it more. If you do it too much, then you end up over-stressing your body, and you can find yourself dealing with chronic cortisol production which is testosterone killer among a bunch of other negative things! We definitely don’t want that.
Here’s what the routine is:
You do 5 sets of 5 reps per each exercise.
Start on the light side with the weight and focus on your form. Then add 5 lbs of weight over what you did on the last workout for each exercise. You continue this pattern until you can’t add anymore weight.
Here’s what 1 month of workouts would look like:
Week 1 – Day 1 – Workout A
Week 1 – Day 2 – Workout B
Week 1 – Day 3 – Workout A
Week 2 – Day 1 – Workout B
Week 2 – Day 2 – Workout A
Week 2 – Day 3 – Workout B
Week 3 – Day 1 – Workout A
Week 3 – Day 2 – Workout B
Week 3 – Day 3 – Workout A
Week 4 – Day 1 – Workout B
Week 4 – Day 2 – Workout A
Week 4 – Day 3 – Workout B
You’ll notice that the one compound exercise that is part of both the A and B workouts is the Squat. The core and foundation of this 5×5 routine is built on and around the squat.
Let me just say, I had been so guilty of completely neglecting my legs in my workouts. They would get worked out every couple of weeks if they were lucky, but that was until I understood the science and benefits of the core foundation which is the squat.
Squats are the most important part of this 5×5 routine, and that’s because they have the greatest impact on your overall strength, muscle building, and testosterone and HGH production.
I’m going to to give you the highlights of why below, but if you want to get all the in-depth information, I really encourage you to read about it on the Stronglifts website. It’s completely fascinating! Here are the highlights as to why squats are so important.
Squats are the best exercise for building overall body strength by strengthening your largest and most powerful muscles. The strength and effort required to balance the weight also work your arms, shoulders, abs, and obliques.
Squats are one of the view exercises that literally work your entire body. Heavy squats boost testosterone and HGH levels more than any other exercise! (This blew me away)
Because squats work more muscles than any other single exercise, they flat out burn more fat. As you increase the weight and increase the intensity, the amount of fat your burn will increase as well. Squats also keep you in the fat burning zone and increase your metabolism up to 24 hours afterwards
Increasing your leg strength makes requires less effort to do things like walking, running, jogging, stair stepping, etc. meaning you can do these things for longer periods of time before your legs get tired and you have to stop
Studies show that weight lifters have at least 10% greater bone density, and that’s because bones are living tissues which respond to the weight being put on them and they get stronger as the weight is increased
Guys – give this 5×5 workout a go. Try it one month, and see how you feel at the end of the month! Commit to giving it honest hard work, and I guaruntee you are going to be amazed!
You are definitely going to feel a boost in your testosterone and HGH levels as well as see and feel substantial muscle growth and overall density and strength.
They also have a cool free app (iOS or Android) that will track your workouts, weights, etc. I downloaded it and it works great and makes it easy to track everything.
I really just gave you the highlights. The Stronglifts 5×5 website is chalk full of information on everything including videos of how to properly do all the exercises and just a ton of information on the “why” behind why this routine is so effective on so many levels.
One thing, if you don’t have one, you might want to consider getting a weight lifting belt.
If you don’t have one, you can check some out here – Power Lifting Belts