What exercises cause the most increase in testosterone levels

Testosterone promotes muscle growth. Scientific studies have shown that two exercises, produce a significantly greater increase in the release of Testosterone than most other exercises: the squat and the powerlifting-style deadlift. Because testosterone is an important muscle building hormone, you should always include these two exercises in your natural bodybuilding routines.

Scientists have known for many years that exercise stimulates the release of testosterone into the bloodstream. Recently, however, research has been done on individual exercises to determine whether they all produce the same hormone response. These studies by Kraemer, Fahey, Hakkinen, and others reveal that a significant release of testosterone is achieved during exercises that use large muscle groups, such as the powerlifting-style deadlift, power clean, and squat. These exercises stimulate testosterone production because a critical mass of the body's muscles is forced to contribute to the completion of the effort. This may not seem too surprising, as these exercises have long been considered mass-building power movements. However, studies by Guezennec and others show that the bench press does not produce a similar hormone release. This is because the body is stationary on a bench during that exercise, so the critical mass of body movement is not achieved.

"The larger muscle mass involved in the squat and deadlift increases the metabolic demands on the body to a critical level, which stimulates an endocrine response," says Dr. William Kraemer, Director of the Human Performance Laboratory at Ball State University. "The body recognizes that there is a need to repair itself after the exercise stress, so it produces testosterone and other hormones to carry out the task. Additional training adaptations are triggered as well, including up-regulation of various receptors and enhanced protein synthesis. Exercises that do not place such a metabolic demand on the body do not produce the same series of events."

The conclusion is clear on how to cause the greatest increase in testosterone levels: you should incorporate these testosterone-releasing exercises into your workout program for muscle of legs and back.