Hear some more elite training secrets that you can use to amplify your testosterone production you're
not even really secrets it sounds really nice that way.
But a lot of people just don't realize that these training principles are great methods for amplifying
your testosterone production and heavy lifting which we already discussed is the biggest When you want
to increase your intensity during your workouts but we also want to increase your volume especially
with your major muscle group lifts your compound lives that we discussed earlier your squat your deadlift
your Rohene or your pulling exercises and your chest press as well I almost lost that last one there.
Your chest exercises as well so what does having a higher training volume mean.
And that just means that we're going to increase the number of sets and reps and total weight lifted
as a result of your work.
So that's how exactly how you calculate your training volume for a given workout as you just multiply
the sets of each respective exercise that you've done the number of reps that you've done and then multiply
that times the amount of weight that you're lifting for each of those sets and then you get the total
weight lifted over the course of your exercise so boning up on your training volume is going to be huge
for producing more testosterone naturally.
And here's the principle that we want to go into the gym with.
Each time we go into his aim for at least 30 reps I would say 30 to 50 or 30 to 60 reps of each of your
major muscle group exercises that you go in for that.
So say you're working legs that day you'd want to shoe for 30 to 50 reps or 30 to 60 reps of your squat
and your deadlift and you can do it over the course of a couple of different exercise like if you want
to use a front squat for instance for half of those reps and a barbell back squat for another half of
those reps just as long as you get that volume and the other principle is which this may be breaking
your old workout habits as well.
We typically like to train or a lot of people like to train with the three by 10 method of doing three
sets of 10 reps of everything or three people do.
Another common one is just three sets of eight to 12 reps.
The M4 during each set and what we want to do here is we want to be going for since we're increasing
our heavy lifting our workout intensity issue for a lower amount of reps for each set.
So we're going to be doing more total sets to knock out those reps over because that heavier lifting
is also going to increase testosterone production.
So we're using this fused method here.
I guess you could call it of lifting heavier weights and also increasing our volume by having to do
more sets to be able to hit that 30 to 50 rep range in there.
So for instance you might want to do you know if your goal is to hit 35 total reps you might do a five
by seven so five sets of seven reps during your set you might want to do a five by five for those front
squats.
We're talking about and then five by five for back squats you can hit those 50 total reps so we want
to train at a high volume here for this heavy set.
The other thing that you will naturally improve over time is your testosterone increases by upping on
your volume is your training density and now what I mean by your training density is that as your testosterone
production increases your growth hormone production increases you'll be able to do more work lift more
weight over the same period of work at times if you're keeping your workouts to let's say 45 minutes
when you go in for your strength training.
You'll be able to you know two weeks from now be able to perform more sets and lift more weight than
you were today two weeks ago if you're looking at it from the perspective of your future self.
So upping your volume and upping your heavy lifting intensity barring that you are eating right which
we will discuss later to up your testosterone production your body's going to naturally develop by requiring
less recovery time between your workouts during the week between your exercises between your workout
and between your sets you're going to become a lot more efficient at working out because you've already
increased your testor testosterone and growth hormone.
And as a result of that increase of your testosterone and growth hormone.
See this is a compounded effect because that's going to allow you to increase your training density
so from increasing your weights and lifting heavier and increasing your volume already producing more
growth hormone and testosterone will automatically basically automatically increase your training density
over time and that's another way to just triple up on the testosterone production right there.
So those are the two elite I would say Training Secrets of increasing your testosterone when you are
working out.