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).
Tip #4: Forced Repetitions
Forcing through a hard last repetition that you can barely lift can produce a testosterone boost.
The International Journal of Sports Medicine published a study that demonstrates improved hormonal response after performing forced repetitions.
Getting that last rep up is dangerous and should be reserved only for advanced lifters who have mastered technique and form.
You also don’t need to do forced repetitions with every set or at every lifting session. Even good things can be overdone. If you’re going to add reps at the end of your sets, make sure you have a spotter.