Tip #1: High Intensity Sprinting
You generally want to avoid too much running—but short, sustained sprint efforts are effective ways to increase testosterone production.
A 2011 study in the Journal of Strength and Conditioning Research determined that in trained athletes, two short sprint-based running sessions each week were enough to produce increases in testosterone production.
In the study, athletes performed one set of 6 x 35m max effort sprints twice per week. You can replicate their results by incorporating short sprints in your training program.
It’s ok to perform the sprints on flat ground, but it is easier to get maximum effort on an incline. Try using a hill, an inclined treadmill or a long set of stairs.
Tip #2: Lifting
Research indicates that lifting boosts your testosterone, this seems like a no-brainer, right? The key here is that it doesn’t matter what type of lifting you do. Studies of high, moderate, and low volume weight training indicates that hormonal concentrations do not change with changes the intensity of repetitions or the number of sets.
So why do people tell you to lift heavy if you want more testosterone? This is really a myth—lifting heavier weights doesn’t make you produce more testosterone, it just makes you stronger. Research details that low volume training works best for muscular development and strength gains.
What can you do? If you want to get stronger, use a low-volume weight training plan that incorporates high weight and low repetitions. If you want a testosterone boost, just get to the gym and lift!
Tip #3: Longer Rest While Lifting
There are two sides to the issue of rest while lifting and testosterone increase. Some studies show that short rest periods while lifting produce less hormone and testosterone response than longer, two minute rest intervals. Other researchers have demonstrated that rest intervals of around one minute produce a testosterone boost. Who is right?
Even the studies that show one minute of rest promotes an increased testosterone response admit that the response did not affect muscle development and only lasted a few weeks.
Longer rest periods are generally better for making strength gains because you will recover more thoroughly and be able to lift more weight (tip #2). You will also have more energy to perform a greater number of exercises—maybe you will be able to get some maximum effort sprinting in (tip #1).