Workout Designed to Maximize Test

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    Workout Designed to Maximize Test


    Assume you wanted to work out three days a week, 45 to 60 minutes per work out, with your sole objective being to maximize testosterone production as a result of your lifting regimen - what would your workout routine consist of? Specifically, which lifts, and at what maximum number of reps?

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    Heavy compound movements... all lifts.

    Here is my current routine... fully body 3x/week... 5 sets each...

    MONDAY
    BB deadlift
    BB overhead press
    BB close-grip bench press

    TUESDAY
    Sprints
    Abs

    WEDNESDAY
    BB bench press
    BB bent row
    BB upright row

    THURSDAY
    Jogging
    Abs

    FRIDAY
    BB squat
    BB incline press
    Pullups

    And EAT!
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    shakesallday is right. i read a report on maximizing test i think it was jan issue of fitness rx. 4-5 sets of 10 reps with heavy weight seems to be the consensus. also, more test is released from the larger muscle groups - the four MOST important exercises (according to the article) are squats, bench press, deadlifts, clean and press.
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    Quote Originally Posted by suncloud View Post
    squats, bench press, deadlifts
    The "Big 3"... you'll notice I start each workout with one of them... simple and is like magic.

    :squat::dl:
    :bb3:

    I would substitute weighted dips for bench press if I had the means here at home to perform them.
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    i did a psycho full body 3x a week, but i'm nuts and i love supersets:



    M - squat (ass to ground) / bench / deadlift / pull up / floor wiper / clean and press (5x10)

    W - lunges / push ups / floor wipers / DB curl to arnold press / deadlift with hex bar (6x10)

    F - DB bench / sumo deadlift / chin ups / dips / floor wipers / the sled (5x10)

    gained about 2 pounds a month for the 4 months i did this. but my workout was a cross between maximizing test (4-5x10) and a GH booster (lower weights + supersets with no breaks). its hard to breathe after this. the biggest problem i had though was if anyone was using my space my intensity got shot. weights weren't super low, squats with 205, bench 185 but the bench at least was far from my max. good times.
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    Full body workout 3 days a week. All compound exercises, no single joint exercises. Don't go over 6 reps and 4 sets.

    Diet wise lots of good fats and whole eggs.
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    Quote Originally Posted by Genetic79 View Post
    Full body workout 3 days a week. All compound exercises, no single joint exercises. Don't go over 6 reps and 4 sets.

    Diet wise lots of good fats and whole eggs.
    I've been eating three eggs every morning for the past two weeks, and supplement with fish oil, coconut oil and EVOO.

    Thanks to all for the contributions so far.
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    Quote Originally Posted by Beau View Post
    I've been eating three eggs every morning for the past two weeks, and supplement with fish oil, coconut oil and EVOO.

    Thanks to all for the contributions so far.
    That's great! I eat ~4 whole eggs for breakfast (when I have the 15 min. to fix and eat them). And, I have fish oil, coconut oil, and EVOO in the cabinet. I also have safflower oil, peanut oil, and Enova (look into that).

    Nothing like some good steak and eggs for breakfast!
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    I'll confess a bit ....

    I am 49 and am trying to do everything I possibly can to maintain healthy test levels (although lately I've been spending more time talking about lifting than I have been actually lifting). I am going through a damned divorce (wife of 27 years cheated again - and I'm finally done with her sorry butt), so I REALLY want to make sure both test levels and libido don't suffer from age-related decline or the emotional roller coaster.

    Do you suggest an increase in red meat consumption? I don't eat a lot of red meat; much more fish and chicken.
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