I'm a male, and I'm going to the gym today. I'm looking to gain weigth and optimize my testosterone levels. Also I only want to work on my upper body. Can you recommend an exercice plan given my objectives?
Sources:
To optimize your testosterone levels and gain weight while focusing on upper body workouts, recommends a resistance training protocol. Here’s a plan tailored to your goals based on his advice:
Testosterone-Boosting Upper Body Workout Plan
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Compound Movements: Focus on big compound exercises such as bench presses, rows, pull-ups, and shoulder presses. These exercises engage large muscle groups and are more effective for testosterone production.
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Protocol:
- Perform six sets of 10 repetitions for each exercise.
- Rest for 2 minutes (120 seconds) between sets.
- The intensity should be high but manageable, even if it requires lightening the weight between sets to maintain form and complete the repetitions.
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Frequency:
- Implement this protocol twice a week for optimal testosterone increases without causing detrimental effects.
Example Routine
Day 1:
- Bench Press: 6 sets of 10 reps
- Bent-over Row: 6 sets of 10 reps
- Overhead Press: 6 sets of 10 reps
- Pull-ups or Lat Pulldowns: 6 sets of 10 reps
Day 2 (later in the week):
- Incline Bench Press: 6 sets of 10 reps
- Seated Row: 6 sets of 10 reps
- Arnold Press: 6 sets of 10 reps
- Chin-ups or T-bar Rows: 6 sets of 10 reps
Important Notes:
- Avoid Overtraining: Doing more than this may lead to decreased testosterone and increased cortisol, negatively affecting muscle gains 1
- Rest and Recovery: Balance these workouts with adequate rest and recovery. Ensure you’re not extending workouts past 75 minutes to keep cortisol levels in check 2
Additional Tips:
- Maintain proper nutrition ensuring a calorie surplus for weight gain.
- Stay hydrated and get sufficient sleep to support recovery and hormone levels.
By following these guidelines from and , you can optimize both muscle growth and testosterone levels effectively.
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