5 Ways to Boost Testosterone
by Chad Waterbury

Testosterone is the father of all muscle-building hormones,
because it promotes protein synthesis. Whether you're training to
get bigger, faster, leaner, or stronger, Testosterone is the
steroid hormone that can make a world of difference. Too little of
it and you'll get nowhere, too much of it (synthetically) and
you'll end up with some nasty side effects.
The human body doesn't like supra-physiological levels of
anything, much less Testosterone. But if you maximize it naturally
you'll see newfound strength, size and leanness faster than ever.

Testosterone makes you bigger, leaner, stronger, smarter,
more energetic, and better in the sack.
The role of Testosterone goes far beyond big biceps and a
monstrous deadlift. When it's high you'll boost libido, have more
energy, and protect yourself against osteoporosis. The brain loves
Testosterone, too. When you have high physiological levels of T it
boosts cognitive functions such as memory and attentiveness.
Of course, that means when T levels are low you're heading down
a cognitive slope. Slide down far enough and you might be
susceptible to all kinds of nasty neurological disorders.
So it probably doesn't warrant any real arm-twisting to convince
you that you need to maximize Testosterone to reap all of the
health, athletic, and aesthetic benefits you surely
desire.
Here are the five steps you should follow.


1. Train with Big, Complex Movements
The simplest alteration you can make to your training program to
boost Testosterone is by incorporating complex, compound movements.
But not just any compound movement: the bigger, the better. A
snatch is a better T-booster than a bench press; and a deadlift is
much better than a one-arm dumbbell row. By recruiting more total
muscle mass along with a challenging motor pattern it leads to a
big metabolic stress on your body. This is the perfect formula for
releasing more Testosterone.
I'm not saying you should avoid the bench press and one-arm row,
but if your T levels are really lagging you'd do well to add more
Olympic lifts, deadlifts and barbell squats into your routine.

Big complex lifts like the power clean will get the T
flowing.
Many excellent researchers such as Kraemer, Fahey, and Volek
have demonstrated that complex, compound movements are more
effective for boosting T levels compared to less demanding compound
movements.
When and if you perform smaller, isolation exercises it's
recommended that you perform them after the big, complex lifts.
Since the latter boosts T levels it's postulated that you might get
more out of the isolation exercises after your testes and adrenals
have pumped out more Testosterone from your Olympic lifts, squats,
and deadlifts.
Bottom line: incorporate variations of the snatch, clean,
deadlift, and squat into the beginning of your training sessions.
Follow up with isolation exercises if you do them.


2. Train with Plenty of Volume
Not only do you need complex, compound exercises to boost T
levels, but you also need plenty of volume. Three reps of the
snatch for one set isn't going to do much. Indeed, one set of any exercise isn't ideal. You need a sufficient number of
sets. More specifically, you need a total number of reps with each
lift that's high enough to maximize Testosterone without burning
you out.
Research has demonstrated, time and again, that multiple sets of
an exercise are better for boosting Testosterone than one set. How
many sets are optimal? It depends on whom you reference. But rest
assured, you need at least four sets most of the time, with more
being even better.
Five sets of five is good. Ten sets of five is even better.
There is, however, a point of diminishing returns. There's no need
to constantly perform 20 sets of any exercise. My rule of thumb is
to shoot for 30-50 total reps per compound exercise while using at
least four sets to get there. Moreover, if the choice is more sets
or more reps per set, choose the former.
Bottom line: perform 6-10 sets of 5-6 reps for Olympic lifts,
squats, and deadlifts.

Do 6-10 sets of 5-6 reps for the O-lifts, squat, and
deadlift.


3. Train with a High Intensity
I've already discussed proper exercise selection and the need
for sufficient volume, but you also must bust your ass in the gym.
If you pussyfoot around with your sets you'll never boost T levels
as high as they could be. You must respect the relationship between
volume and intensity. If you simply focus on only one or the other
you'll be relegated to either buying your wardrobe in the little
boys section, or you'll waste your bank account on those
metrosexual lines that are made for emaciated boys. You know, the
Dolce and Gabbana look.

Brandon finally finds a wrestling partner he can
pin.
This is not a recommendation to train to failure. You should
strain, you should focus on exploding the weights up, and you
should keep the rest periods as short as possible. All of these
factors will force you to work at a high intensity without wiping
out your ability to produce more force in subsequent sets.


4. Consume a Carb/Protein Drink Before and After
Training
You could fill a hefty tome with the research that demonstrates
the benefits of a carb/protein drink taken post-workout. One of the
biggest benefits is that it reduces catabolic hormones and boosts
anabolic hormones. My clients never skimp out on post-workout
nutrition, and they also consume one before each workout if their T
levels need an even bigger boost. The simplest recommendation is to
consume a half serving of
Surge before and
after each training session.
If you don't have access to Surge go for a
combination of whey protein and organic raisins. Regardless,
consume a drink thatÕs easily assimilated and has a 2:1 ratio
of simple carbs to complete protein.


5. Eat Enough Cholesterol
Testosterone is derived from cholesterol. There's no other way
for your body to produce it naturally. So if you're skimping on
cholesterol you can be certain you're short-changing one of your
body's most powerful muscle-building hormones. Egg whites,
petrified chicken breasts, and other foods that are basically void
of any cholesterol should be avoided. A carnivorous diet is key to
getting enough cholesterol.
I often have lunch with Pavel Tsatsouline in Los Angeles. I'll
never forget the first time I dined with him. I ordered chicken
tacos. When I ordered he shot me a menacing glare and said, "Eating
chicken makes you weak." Then he went on to tell me that whole eggs
are good for two reasons. First, they're excellent for helping you
build muscle and strength. Second, they keep chickens from being
born. (Yes, Pavel has a way with words.)

You must eat beef tacos, Comrade.
He's right. Whole eggs, beef, shrimp, cheese, and other
cholesterol-rich foods are essential to maximizing
Testosterone.
What about the potential health ramifications of
cholesterol-rich foods? The latest research is demonstrating that
we may have been dead wrong with cholesterol. There appears to be
very little correlation between cholesterol intake and bad
cholesterol in your blood. This is especially true when carbs are
minimized (as they should be). Also, it's currently being
demonstrated that people with higher cholesterol levels tend to
live longer.
But don't misconstrue what I'm saying: you should not purposely
seek high serum cholesterol. On the same token, you shouldn't worry
about it provided you: consume organic foods, minimize starchy
carbs, eat plenty of vegetables, take Flameout, and exercise on
a regular basis.
What you should be concerned about is your serum trigylceride
levels. It's been demonstrated that high triglycerides are a big
red flag for potential cardiovascular problems and disease.
Minimize triglycerides by decreasing total carbs, by consuming
omega-3s and green tea each day, and perform at least five hours of
exercise each week with a mix of resistance training and energy
systems work.


Putting It All Together: A Sample Testosterone Boosting
Plan


TRAINING
Here's a training plan that fits the bill to jack up T
levels.
Loading: use the heaviest load possible for all sets without
reaching failure.

Monday
1) Deadlift for 6 sets of 5 reps with 60 seconds
rest
2A) Chin-up for 6 reps
Rest 45 seconds
2B) Dip for 6 reps
Rest 45 seconds
2C) Split squat with rear leg elevated for 6 reps with each
leg

Note: don't rest between legs
Rest 45 seconds and repeat five more times

Wednesday
1A) Clean for 4 reps
Rest 45 seconds
1B) Split jerk for 4 reps
Rest 45 seconds and repeat nine more times

Friday
1) Power snatch for 10 sets of 4 reps with 60 seconds
rest
2A) Standing cable chest press for 8 reps
Rest 45 seconds
2B) Standing cable row for 8 reps
Rest 45 seconds and repeat four more times


NUTRITION
This is an excellent sample nutritional plan for a 180 pound
male who trains in the early evening.
Breakfast: 4 whole eggs, 1 cup steamed broccoli, 1 cup
fresh berries, 2 cups green tea, 3 Flameout capsules

Broccoli and eggs: the real breakfast of
champions.
Snack: 3 ounces cheese, 1 apple
Lunch: 6 ounces salmon with spinach salad

Get strong to the finich with salmon and
spinach.
Snack: 3 ounces turkey breast with a handful of mixed
nuts
Pre-workout: 1/2 serving
Surge
Post-workout: 1/2 serving Surge
Dinner: 4 ounces lean beef, 2 cups asparagus, 3 Flameout
capsules

Beef and asparagus spears with almonds: tasty with a capital
T.
Snack: 2 scoops low-carb Metabolic Drive with 1 tablespoon
natural peanut spread on celery stalks


Final Words
If you're experiencing symptoms of low Testosterone such as a
decreased libido, low cognition, less muscle mass, and higher body
fat (just to name a few) get your total and free Testosterone
levels checked by your doctor. An adult T-man should have a natural
total Testosterone level of at least 800 ng/dL. This plan will help
you get there.

Note: I will be conducting a training seminar in London, England
on June 14. If you're interested in attending, please contact me
through my website.


Pick up Chad Waterbury's e-book The 10/10 Transformation here. His book Muscle Revolution can be purchased here.

Chad Waterbury is one of
the world's leading experts on developing muscle for the goal of
enhancing performance. His novel training methods are used by
athletes, bodybuilders, figure models, and fitness enthusiasts of
all ages and from all walks of life. He has an M.S. in Physiology
from the University of Arizona, and he specializes in the
neurophysiology of human movement and performance. He currently
trains, consults and lectures around the country.

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