what workout routine can I do to increase testosterone levels?

According to Andrew Huberman and Duncan French on the Huberman Lab, certain workout routines can effectively increase testosterone levels. Here are key strategies:

1. Resistance Training with Compound Movements: Performing compound exercises like squats, deadlifts, or chin-ups is essential. A protocol involving six sets of ten repetitions with about two minutes rest between sets has been shown to significantly boost testosterone levels. This approach emphasizes volume and intensity and should be performed twice a week for optimal results 1.

2. Intensity and Volume Balance: Testosterone production is stimulated by both intensity and volume. Using protocols like six sets of ten reps at approximately 80% of your one-rep max intensity is recommended. The rest period of two minutes helps maintain this intensity, which is key to an anabolic environment 2.

3. Timing of Exercises: For those combining endurance and weight training, performing weight training before endurance activities is advised. This order helps optimize testosterone levels, as doing cardio first can decrease testosterone during weight training sessions. Limiting endurance workouts to under 75 minutes can prevent cortisol-induced testosterone reductions 3.

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     Testosterone and Resistance Training

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     Testosterone and Training

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     Endurance and Testosterone

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     Optimal Exercise Strategy

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4. Workout Duration: Shorter, vigorous workouts, ideally not exceeding an hour, are more beneficial for hormonal health than longer sessions. Training beyond this threshold may result in negative hormonal effects and increased cortisol, which can reduce testosterone 4.

Implement these routines to potentially enhance your testosterone levels, keeping in mind that adequate recovery and a well-balanced diet are also crucial for optimizing hormonal health and exercise results.