How To Grow Muscles

What is considered one of the most important muscle building hormones? What is it that determines how much muscle your body can build? Testosterone it is.

If you want to get big and find the best way to gain muscle then you need to increase the testosterone levels in your body. Testosterone helps trigger muscle growth and enhances the body’s ability to build muscle. It has so many incredible benefits. Just to name a few…

• Adds muscle size and builds strength

• Burns body Fat

• Raises your sex drive and endurance

• Lifts your spirits and puts you in better moods

• Lowers your “bad” cholesterol

This all sounds great, right? How do you increase testosterone levels?

Well here are 10 ways to increase your testosterone safely and naturally.

1. Use the largest muscles of your body.
The majority of your workout routines should be using multi-joint exercises.

Do exercises like dead lifts, squats, bench presses, chin-ups, dips, lunges and military presses. When you exercise these large muscle groups it puts your muscles under the best amount of stress and that will trigger your body to produce more testosterone.

2. Your workouts need to be intense. 70 to 80% of your maximum. Your final reps should make you feel like you can’t do any more without good form. Your muscles respond to intensity.

3. Increase your healthy fats.
Fats help produce testosterone. Eat healthy fats such as salmon,flax seeds, raw unsalted almonds, peanuts, fish and oils such as olive oil or canoli oil.

4. Limit your intake of soy.
Soy increases the estrogen hormone which counteracts the testosterone levels.

5. Limit alcohol.
More then 2 drinks can have a negative effect with increasing your levels of testosterone.

6. Include lots of cruciferous veggies such as broccoli and cauliflower.
These veggies lower the estrogen levels which in turn will increase the testosterone levels.

7. Have more SEX!
When having sex your body raises its endorphins production which will increase testosterone levels.

8. Reduce your stress.
Being over stressed causes so many major serious problems to the body but it also raises the hormone called cortisol. This hormone will add fat to your body and cause your testosterone levels to sink dramatically.

9. Changing variables in your routine only leads to greater gains.
Change your reps and weight at least ever 4 to 6 weeks. If you are seeking to grow muscles use moderate reps 8 to 12 range the majority of the time. But change it up ever so often OR your muscles will stagnate and stop growing.

10. Get Plenty of Sleep.
Losing sleep will increase the hormone cortisol as I explained above and will lower your testosterone levels.

Consistently using these techniques will increase testosterone levels that are essential if you want to grow muscles, get big and build strength.

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