A Simple Strategy to Boost Your Testosterone
A simple strategy for men and women to get a quick testosterone boost.
Ben Greenfield
I’m in the process of writing my next Get-Fit Guy episode. It’s about the importance of testosterone for both men and women.
As a preview of the full-length episode you’ll see in a few weeks, here’s one simple strategy you can do at the gym to give yourself a quick testosterone boost. It’s called a “forced repetition.”
What is a forced repetition, you ask? Basically, it’s when you perform a weight lifting exercise for as many reps as you can do, and then have a partner (a “spotter”) assist you with completing several additional repetitions (anywhere from 1-5 extra reps).
Research shows that this type of forced rep set generates more testosterone than simply doing as many reps as you can do by yourself.
It’s best to do forced reps with a multi-joint, large motor movement exercise. For example, you can do a warm-up set of barbell squats, then, with a partner, a personal trainer, or someone you ask at the gym to help you, choose a weight that allows you to do 5-6 repetitions on your own, but requires an assistant to get another 3-4 reps done after that, for a total of 8-10 reps. You can repeat this for anywhere from 2-6 sets.
If you have more questions about how to boost testosterone, then ask away at the Get-Fit Guy Facebook page.
Lifting Weights photo from Shutterstock.
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.