Are you trying to raise your testosterone levels the natural way with exercise?
Tired of doing sit-ups and squats, day in and day out, without seeing the results you seek?
Do sit ups and squats even build up the levels of testosterone in our bodies?
For anybody who is looking to build a more toned and muscular physique, building up the levels of testosterone in your body can help. By incorporating squats in one’s fitness regime, you can build up the levels of testosterone in your body and sculpt the muscular physique you’ve always wanted.
But before we can delve into why squats are a more effective, testosterone-boosting exercise than sit-ups, we need to understand what testosterone is and how it builds muscle.
Muscle growth depends on protein synthesis, a biological process in which cells build proteins. When we weightlift, we damage the cells in our muscles. Replacing these cells is vital for not only reversing muscle loss but for building bigger and stronger muscles, so it is important to make sure that you add foods to your diet that increase testosterone naturally as well.
Natural testosterone (not the synthetic kind we associate with anabolic steroid users) is a hormone found in both men and women but is more distinctively known as the dominant hormone in males.
While Testosterone is responsible for male puberty, it’s also responsible for keeping our musculoskeletal system strong. Testosterone keeps our bones healthy and dense by regenerating blood cells.
When our bodies lack testosterone, our bodies can develop health problems, like osteoporosis, low sex drive, and even depression. Some studies suggest that high levels of testosterone play a role in the development of heart disease.
While testosterone is not the key component in building muscle, it’s necessary for our health and can help in keeping our muscles lean and vigorous.
Testosterone aids in the biological process known as protein synthesis. Protein synthesis is responsible for replacing damaged cells with new ones. Testosterone aids in protein synthesis by interacting with certain nuclear receptors in our DNA. That’s why testosterone can help build stronger muscle.
Squats are a compound exercise. Compound exercises work several muscles throughout the body. So while we can feel the burning in our legs while doing squats, we’re exercising other muscles in our body, like in our abs and back, while doing them.
When we do squats, vital nutrients are more efficiently delivered to organs, wastes are more easily excreted, and more testosterone is released throughout the body to aid protein synthesis.
When done properly, sit-ups are great for building a stronger core. Sits ups, however, target fewer muscles and can lead to back and spinal strain and injury when done improperly (which is common).
Overall, squats are a more beneficial exercise because they work out various parts of our bodies at once, all while pumping various bodily fluids and hormones, like testosterone, throughout.
There are several ways to boost the levels of testosterone throughout our bodies. While some resort to testosterone therapy, or even injecting anabolic steroids, there are simple changes you can make in your fitness regime to boost the levels of testosterone in your body.
Doing a perfect squat is one of those changes. With feet hip-width apart, toes pointed forward, back straight, and hands at chest level, you should push your hips back. Your knees should be aligned with your feet, only pressing out slightly and staying wide.
5-7 sets should suffice. The number of reps will depend on how much you want to bulk up. For building stronger muscle, fewer reps are required. For buffing up, you’ll need to more reps.