Natural Ways to Increase Testosterone for Building Muscle

If you are not getting the same results from your workouts, it is quite possible that your testosterone levels are low.

Testosterone is not just the hormone behind your libido and hard erections. It is also the hormone that controls muscle growth in your body. A lot of bodybuilders use testosterone supplements to speed up growth and get better results from their workouts.

Increasing testosterone can help you get better growth and cutting results. Here are some simple and easy ways to increase testosterone naturally:

1. Try Some Ginseng

Ginseng is an ancient Chinese herb that can help boost testosterone naturally. One of its most important effects is that it can help boost blood circulation too. This is one herb that is excellent for increasing testosterone and libido in men.

A lot of ginseng supplements are available in the market that can help you boost your T-levels quite significantly.

2. Do Some Squats

I am sure you are already aware of this. Squats are excellent for increasing testosterone in your body and weighted squats are even better. Try to begin your workout with a few squats. You should be able to get a much better pump with your workout.

3. Say No To Overtraining

Overtraining can actually lower your testosterone levels. If you are interested in enhancing your T-levels, limit your workout to just 45-60 minutes in a single session. Overtraining can increase stress and elevate serum cortisol in your body that can lower testosterone.

4. Get Enough Rest

Getting enough rest is also important. Lack of sleep can increase stress. It can also disturb testosterone secretion in your body. It is important to note that your body releases testosterone and HGH when you are in deep sleep. You must try to sleep for at least 7-8 hours every night.

5. Avoid Soy Products

Soy and soy products are not good for your testosterone levels. It is unfortunate that a lot of health supplements contain soy as an ingredient. Check the ingredients before buying any health supplement.

Soy increases estrogen in your body which lowers testosterone.

6. Try a Natural Testosterone Booster

A lot of bodybuilders try natural testosterone supplements for quick bulking and cutting. Some of the best testosterone supplements contain tribulus terrestris as the key ingredient. This herb is an excellent T-booster.

Some of the best testosterone supplements come with a double dose of tribulus terrestris.

So, if you want to increase your T-levels, check out the ultimate testosterone supplement that can help you gain lean muscle very quickly.


==>> DO YOU WANT TO GAIN 10-15 POUNDS OF LEAN MUSCLE QUICKLY?

If so, check out the most powerful supplements that comes with 5 times more anabolic power that testosterone by visiting http://bodybuildingforpros.com/tren-bal-elite-series-review/

Article Source: http://EzineArticles.com/expert/Matt_Spears/128690

Increasing Growth Hormone for Building Muscle

Do you want to increase your HGH levels?

HGH or human growth hormone is the master hormone in your body. As the name suggests, it controls all growth processes in the body. Production of HGH begins declining after you reach adolescence and this tends to affect all your body faculties.

Bodybuilders well understand the importance of HGH in muscle building. Here are some simple and easy ways to help your body produce more growth hormone on its own:

1. Strength Training

Strength training is excellent for increasing both growth hormone and testosterone production in your body. Training with heavy weights can help boost growth hormone secretion in your body. Squats are an excellent exercise for this purpose.

But again, it is important to limit your workout to 45-60 minutes per sessions. Any more than that can increase stress, spike cortisol and lower HGH secretion in your body.

2. Get Enough Sleep

HGH is released in your body when you are deep asleep. Lack of sleep can disturb this cycle and lower your HGH production. Thus, it is important to get enough sleep. You must stick to eight hours sleep as a guideline.

3. Fasting

A lot of people think that you need to eat a whole lot more if you want to grow.

Contrary to this, fasting can help boost your growth hormone levels tremendously. According to a recent study, subjects experienced an astounding 2000% increase in their growth hormone levels after 24 hours of fasting.

4. Increase Your Intake of L-arginine

L-arginine is an essential amino acid that is known to increase growth hormone production in your body. A clinical study revealed that l-arginine combined with l-leucine can help boost HGH secretion by an amazing 700%.

Some of the best sources of l-arginine include lean meat, fish, poultry, nuts and beans, oatmeal etc. You must try to include these in your daily diet.

5. Try Some Natural HGH Supplements

HGH supplements or releasers are one of the best ways to enhance your growth hormone levels. Such supplements are taken orally and do not contain any kind of artificial hormone.

What it means is that they do not interfere with your endocrine system. These supplements are simulators that make your pituitary gland produce more growth hormone, in the most natural way possible.

Such supplements are made with a combination of amino acids like l-arginine, l-leucine, l-glutamine etc. and other ingredients like deer antler velvet, GABA etc.

These supplements can help you lean and hard muscle quickly. They can also boost your metabolism so that your body is better able to burn fat. In addition to this, such supplements can also help reverse age effects so that you look and feel younger than your age.

So, if you want to get a muscular and younger looking body, check out the Best HGH Supplement that has been getting incredible user reviews.


==>> DO YOU WANT TO INCREASE HGH FOR MASSIVE MUSCLE GAINS?

Check out the best HGH supplement that has been getting excellent reviews by visiting http://bodybuildingforpros.com/hgf-max-review/

Article Source: http://EzineArticles.com/expert/Matt_Spears/128690

Building Muscle - The Best Shoulders Workout

Shoulders are a smaller muscle group with 3 heads, so the best shoulders workout has to hit all 3 together and separately. To hit the front deltoids, side delts and rear delts with an eye to building muscle, this workout will include 4 sets each of 5 exercises, done as a superset followed by a triple set. It's important to use proper form and weights light enough to ensure you focus on your shoulders and involve your chest and arm muscles as little as possible.

This workout can be done in your local commercial gym or just as easily in your home gym. Start by setting up your bench so that your back is supported about 10 or 15 degrees short of vertical - you want to be leaning back just slightly. Place the bench just in front of your rack so the bar is easy to lift out when seated.

Start with a light warmup set or two of seated overhead press - use just the bar or load it lightly. Remember the idea is to avoid pre-exhausting the muscles but rather just to fill the area with blood and work the shoulders just enough to warm them up. Be sure to use a full range of motion so they get a mild stretch as well.

Step One: Shoulders Superset

This best shoulders workout starts with a superset of seated overhead presses and upright rows. If your shoulder mobility allows it, do your overhead presses behind your head, but if not then bring the bar down in front. The idea to using behind-the-neck presses is to avoid involving the chest in your lift, but it will still work nicely for your shoulders if you need to bring the bar down in front. Have your training partner or spotter stand just behind you to ensure you don't go too far back at the top of the lift and to help you re-rack the weight if necessary.

When you finish your set, immediately stand up and do a set of upright rows with that same weight. Only raise your arms until your elbows are level with your shoulders to avoid impinging your rotator cuff - your grip should be wide enough that your arms are bent at a 90-degree angle once your upper arms are parallel to your shoulders.

Most weightlifters will find they're stronger on the upright rows than the overhead press, so you'll find you can do a few more reps on those. Start your superset with a lighter weight that allows you to do 12 reps of the press and 15 reps of the rows, then over the 4 sets increase the weight slightly each set, ending with a final set of 8 presses and 12 rows. Be sure to maintain strict form throughout to avoid injury, and use a cadence of 1 second to lift and 3 seconds to lower the weight on both exercises. Limit your rest between sets to 30 to 45 seconds, then after your last set rest for 3 or 4 minutes before moving on to the triple set - remember to hydrate during the break!

Step Two: Shoulders Triple Set

Now that you've recovered from the two big compound shoulder exercises it's time to isolate the 3 heads and hit the rear, side and front delts individually with a shoulders triple set. Grab a pair of dumbbells you can handle easily and start with rear delt flyes. Lean forward about 15 degrees from the waist - if you're not sure how far to lean, look to your side in the mirror and see how far to lean forward to engage your rear delts when lifting your arms to shoulder height. Bend your elbow just slightly and then lock your arms in that position, raising them to the outside to shoulder height and then returning them back down in front of you. Don't worry about lifting the weights to shoulder height - your delts are only involved in moving your upper arms, so just focus on getting your elbows up to that height.

Immediately following your rear delt flyes, stand up almost straight, leaning forward just enough to allow the dumbbells to hang freely in front of your body. Keeping that slight bend in your elbows raise your arms to either side, again until your upper arm is in line with your shoulders. Lower them back down slowly and under control, then repeat until you've finished your reps for this set.

Again without taking a break, start into your front raises. Maintain the slight bend in your elbows and start with your palms facing your thighs, then raise the dumbbells out in front of you to shoulder height and back down again. You can do both arms at once or alternate one then the other based on your own preference. By this point in the triple set your energy will be flagging but don't let your form slip - avoid the temptation to lean back and swing the weights up, keeping to a controlled raise and descent.

Each cycle through the 3 exercises is one set, and after each set take about a 60-second break before starting the next set. Start with light dumbbells you can maintain strict form with for 12 reps of each exercise on the first set then increase the weight slightly each set, doing your 4 sets with 12, 10, 8 and 6 reps. Try to maintain a cadence of 1 second up, 1 second hold at the top, 3-4 seconds lowering the weight and no rest at the bottom of each rep for all 3 exercises.

By the end of the best shoulders workout you'll definitely feel the pump in all 3 heads and know that you've worked them fully. Avoid the tendency to speed up the reps so you can go heavier - remember that your goal is to build muscle so you want to maximize your volume, intensity and time-under-tension. Because the deltoids are relatively small muscles they heal fairly quickly with proper nutrition and rest, so this workout can be repeated two or three times per week on non-consecutive days. At first they may be a little sore the next day but that will fade as time goes on and as you grow your shoulder pumpkins you'll soon agree this is the best shoulders workout for building muscle!


D. Champigny is well known in the fitness world - he's a published fitness photographer, certified personal trainer, fitness author and publisher of the popular Getting Back In Shape Blog. For more help from Champigny, add him to your circles on Google+ today!

Article Source: http://EzineArticles.com/expert/D._Champigny/1221958

Resistance Bands Aid In Building Muscle

Many people find resistance bands to be comfortable alternatives to heavy weights. This is because they are small, very easily handled and are compact. This is exactly why people question their ability to build muscle. They look weak and frail and so people often have doubts of their performance and its effects on the muscle.

Muscles will get stronger when they are trained with any item that makes them exceed their ability. Regardless of if the item is just a book or an elastic tube, the muscle gets strong if it is challenged and made to work hard.

The portability and inexpensive nature of resistance bands make them perfect options. Different muscles can be challenged at varying levels by the use of bands that come in different levels. The traditional dumbbells are heavy, occupy a lot of space and are not easily portable but the resistance tubes can just the opposite because they are everything the dumbbells are not.

Workouts done using a dumbbell can be done with resistance bands as well by just tweaking the exercise a little. In addition a lot of exercises are available to individuals using these bands. Dumbbells and resistance bands work the muscles in different ways. The bands create a recoil effect when they are stretched leading to storage of kinetic energy. This kind of negative energy works muscle perfectly both while going up and down. This effect is not produced when working with dumbbells.

The bands tighten as they are lengthened and so the load can feel much stronger. This creates a lot of tension which helps in challenging the muscles further. Resistance bands are very versatile and come in countless shapes and sizes. These also come with attachments for the door and handle sometimes. It is ideal to buy many bands with different loads if you intend to strength train. Talking to a representative at the store will help you decide on the type of band that will work for you. They are easily available in any fitness store. It is advisable to purchase a minimum of two loads to get an effective workout. You need to keep changing the pattern of workouts in order to test your muscle ability which ultimately leads to gaining strength. Fresh workouts can be formed by adding more repetitions and adding heavier loads.

Therefore it is clear that resistance bands are indeed a smoother and less expensive alternative to dumbbells without having to forgo the exercise benefits.


If building strength is your intention then exercise with a resistance band for comfortable as well as smooth workouts. Visit us! And check out the various choices available.

Article Source: http://EzineArticles.com/expert/Dhivya_Rateesh_Nair/1635440