Exercises That Boost Testosterone

Exercises That Boost Testosterone

There is no doubting the fact that one of the most effective ways of boosting testosterone levels is by hitting the gym and doing some good old fashioned gym exercises.

Pushing yourself hard in the gym helps to cut down on any body fat, build new muscle cells, boosts your self confined and most importantly throws the testosterone production switch ON.

“But choosing the right exercises is the key to success. “

compound exercises

In this article I look at just how you should be performing the right exercises in the right way to ramp up your testosterone production.

I will tell you just WHY you should be boosting your testosterone, and also how to get the structure of the workout just right to optimise your hormone production.

Testosterone – The Crucial Piece In The Muscle Building Puzzle 

Testosterone is the key male sex hormone, produced in the leidig cells in the testes.

A naturally occurring steroid, it is responsible for our sexual development, the growth and maintenance of our muscles, strength and energy.

At its peak through puberty and our twenties.

It starts to slowly decrease through our 30’s with our manly attributes slowly reducing to be replaced with belly fat, reduced muscle tone and a weaker libido.

Don’t Let Getting Older Beat You – Fight Back!

With increased levels of testosterone, you will find it easier to pack on muscle mass, kill that body fat, and perform like a super stud in the bedroom.

Heres how to harness the testosterone boosting effects of exercise:

Strength Training Is The Key

muscle fibers

Your muscles are made up of fibres comprising two protein filaments called myosin and actin.

Wrapped around together like a rope, they provide the strength in your muscles to enable you to lift and carry against a resistance.

When you work out with strength training, you are lifting heavier weights than your muscles are used to. 

This causes small tears to appear in these filaments which your body has to repair and heal. 

This is where muscle growth comes from, because each time you tear these fibres and the body repairs them, the new repaired tissue is generally thicker and stronger than before. 

This is the process that enables your muscle to grow in size and strength.

Protein Synthesis

So we now know that strength training actually damages your muscles, which ultimately means muscle growth.

So what part does testosterone play in this process?

Testosterone’s role is actually key to the entire process. It is in part responsible for increasing protein synthesis and helping new muscle cells to grow.

One study demonstrated that when men with low testosterone performed regular strength training that they managed to increase muscle mass due to an increased muscle protein synthesis rate of 56%.

It has been proven that testosterone levels rise sharply after strength training.

Compound Exercises

compound exercises

The main group of exercises that you must focus on to boost testosterone production are the compound moves.

These are the exercises that focus on and use more than one muscle group at the same time.

The best moves are as follows:

UPPER BODY – Bench Press, Lat Pulldown, Seated Row and Military presses

LOWER BODY – Deadlifts, Squats, Lunges, Leg Press

Go For The Big Lifts First

This does not mean that you cannot throw in some isolation exercises too ( like bicep or tricep curls).

But for now, you really need to focus on the compound moves, and lift BIG.

That way the hormone surge caused by pulls, squats, deadlifts and pushes will release greater levels of serum testosterone into the body.

This enables maximal anabolic hormone release for when you do the smaller muscle group exercises, boosting muscle boosting potential.

Free Weights Are Better Than Machines

Any compound move will boost testosterone, but it’s been proven that free weights do provide better results than fixed resistance machines.

One study  followed 10 men, they were asked to perform 6 sets of 10 reps on either leg press machine or perform squats.

Their blood was tested at 15 and 30 minutes after the workout.

It was clear that the guys performing the squats had higher levels of Testosterone and Growth Hormone too.

Another good way of boosting T is with the use of kettlebells.

When the same 10 men were asked to perform 12 rounds of kettlebells swings with a 16kg bell, both their readings of Testosterone and GH went up significantly. Read study here


Keep Workouts Intense And Short

The one thing that you need to avoid is too much cortisol build up, known as the ‘testosterone killer’.

This stress hormone is released naturally killing muscle protein synthesis and blocking testosterone. 

Remaining in the gym too long is going to see more cortisol being released. 

Try to keep the workouts intense, but short and sweet.

Between 45 minutes and an hour is perfect to maximise the testosterone boost, but not let cortisol take control.

Get in, do the work and get out – thats the key!

High Volume And Go Heavy

heavy deadlifts boost testosterone

Ok so we know that we have to work fast and use compound moves… But what about the weight itself?

The answer to this comes in a study published in the journal “Mechanisms of Ageing and Development” .

Researchers followed a group of test subjects with varied ages over a 12 week period of strength training. 

They all performed full body workouts based on compound lifts carried out over a maximum of 60 minutes per workout.

They performed exercises in 3 sets of between 8 and 10 reps.

At the end of the program, they found that on average, their levels of GH and testosterone had increased by nearly 45%

Another study featured in the journal of strength and conditioning followed a group of experienced weight lifters who were all placed in one of 3 test groups who perfomed:

  • 8 sets of 6 reps with 45% of 1RM (one rep max) with a 3 minute rest between sets or
  • 10 x 10 reps with 75% of 1RM with a 2 minute rest period or
  • 6 x 4 reps using 88% 1RM with 4 minute rest period between sets

The group who saw the greatest lncrease in testosterone was the second group. They were not only lifting heavy, they were also lifting at high volume with minimal rests between sets.

Rest For Less Time

It’s clear from the tests and studies that the shorter the period of rest between sets, the greater levels of testosterone are produced.

A rather interesting study discovered that between 60 and 90 seconds rest is the optimum.

It allows physical time to rest the muscles. But it’s not so long that it allows testosterone production to start declining again.

Short rest times also has a good effect on cortisol, helping to keep its releases to a minimum.

The studies authors concluded:

“Shortening rest periods within high-intensity weight training may lead to concomitant enhancements in muscle strength and size over a longer period of training”

Take Days Off

The main key in this article is that hard work pays off.

But you can overtrain, leading to burn out and reduced testosterone levels.

Studies have shown that when you train excessively you can not only become fatigued both mentally and physically.

It can lead to extra cortisol being released which can lead to reduced testosterone.

Should This Happen..

If you start to get extra tired, take a couple of days off, rest and recharge.

This is after all, a marathon, not a sprint.

Are Steroids Better Than Natural T-Boosters?

Natural T-Boosters Or Steroids – What Should I Be Using?

What is best? – Anabolic steroids or natural testosterone boosters? its common enough question, and the answer will really depend on who you ask.

There is a hardened core of bodybuilders who simply believe that the only way to build massive muscles is to inject anabolic steroids.

injecting steroids

These are man made, synthetic hormones that are injected directly into their body.

Now there is no denying the fact that they can be very effective at packing on muscle mass, boosting strength and performance. 

The real facts are that they are very harsh on the body, with a lengthy list of side effects being linked to their use.

The use of anabolic steroids can cause some nasty health problems, some of which can be life changing, even potentially fatal.

They can cause heart problems, increased risks of strokes, and liver and kidney damage to name just a few.

They can also cause other problems such as hair loss, the development of man boobs and loss of libido, along with shrunken testicles.

Women can face problems of their own.

They can develop deeper voices, experience increased body and facial hair growth and can fall victim to a problem where their clitoris grows to resemble a tiny penis (clitoromegaly)

women on steroids

The Key Differences Between Steroids And Natural T-Boosters

Anabolic steroids contain a mix of synthetic testosterone and other androgens.

These are structural similar to natural testosterone and replicate its effects.

The way they work is not natural however, they actually shut down your bodies natural hormone production, which causes a whole lot of other problems.

“Natural Testosterone Boosters Are Completely Safe”

Natural T-boosters also increase testosterone levels, they do this in a far different and safer way than anabolic steroids. 

By using a clever combination of natural plant based and herbal extracts, alongside vitamins and minerals that help to stimulate the bodies own hormone manufacturing processes. 

Any testosterone produced in this way is far better for the body, as its your own natural hormone.

It is genetically matched to your body and will not cause any of the bad reactions and side effects caused by the foreign, man made testosterone found in steroids. 

The natural process triggered by a T-boosting supplement is completely different to the effects of steroids that try to force the body to respond in an unnatural way. 

It’s little wonder that steroids cause so many health issues and other problems.

Side Effects Of Anabolic Steroids

side effects of steroids

The use of injectable steroids for muscle building is a very risky business.

They have been linked to very nasty side effects that include:

  • Vision Problems
  • Hairloss
  • Reduced Sex Drive
  • Shrunken Testicles
  • Enlarged Heart
  • Increase Risk of Stroke And Heart Attacks
  • Kidney and Liver Damage

The Importance Of Testosterone

importance of testosterone

Testosterone has a number of important roles in the body, maintaining muscle mass and strength is just one of them.

Good levels testosterone is crucial for bone health and density, its also crucial for optimum fertility, sexual responses, erections and performance.

Its not just in men either, women need testosterone too, although not at the same level as men.

It helps them maintain bone health too alongside other key health processes.

They produce it in their ovaries and adrenal glands.

If their testosterone levels were as high as mens, they would have deeper voices and be far more muscular. 

This is the key difference between men and women, and the reason why men have larger muscles and are naturally much stronger.

During puberty and through or 20’s our testosterone levels are at their peak.

From the age of 30 our natural production stats to reduce by around 1% per year.

This makes it much harder for men who are getting that little bit older to increase muscle mass and strength.

It also get harder to maintain the muscle mass that they have.

Its not just bodybuilders who suffer, any man can suffer from the effects of reduced testosterone

It can impact their lives in many ways, with feelings of fatigue, weight gain reduced moods and in men, erection problems and lack of libido.

Its the main reason why so many men look at options to improve their hormone levels.

With anabolic steroids and natural T boosters being the two options available.

natural t-boosters

So Which Is Best?

Anabolic Steroids and Natural T-boosters are both designed to do the same thing – Increase testosterone production.

Any man aged 30 plus will benefit from increasing their testosterone levels.

It has to be said that natural testosterone boosters will do a lot more for them than anabolic steroids.

They are:

  • Effective
  • Safe
  • Legal

“Anabolic Steroids Are So Yesterday”

A good quality T-booster will outperform anabolic steroids in so many ways, they are also safe AND Legal.

Sure they might not work as quickly as steroids, but ultimately the results will be the same.

The issue is to educate those who choose to put themselves at risks by choosing to inject anabolic steroids.

Hopefully they will realise that these man made chemical are very risky.

See the light and learn that natural is the way to go.

How To Reduce Your Estrogen Levels NOW

How To Reduce Your Estrogen Levels NOW!

Excess estrogen (E) can be a problem for both sexes. In women, they can experience painful breasts and mood swings. 

Not taking it away from women though. Men on the other hand tend to suffer a lot more if their estrogen levels are allowed to increase.

They can experience the growth of a mighty fine pair of man boobs, and can also start to find that their erections are getting weaker or even non existent.

E is the sworn enemy of testosterone, although we need both in our body, if the delicate balance is allowed to swing in the favour of estrogen, the detriment effects can be quite devastating for the man.

Fortunately its not all lost….There are some steps that you can take to help to reduce estrogen build up.

aromatase in men

Go Organic

Never has the saying “you are what you eat” been so true as in man with high estrogen. 

Take cows for instance. Most are reared on farms that use conventional farming methods are fed estrogenic drugs to help fatten the cows quicker.

This enable them to be ready for market quicker, and improve milk production. this allows the farmer greater profits.

As a direct result, greater levels of E can be found in the flesh of butchered animals, and the milk too, along with any dairy products made using it, are also generally higher in Estrogen.

Eating organic food stuffs, fruits and vegetables can be good starting point when trying to reduce estrogen levels.

In fact going organic is better across the board.

This is because of the pesticides and other sprays that are used in conventional farming can play havoc with male and female hormone production .

estrogen in milk

Eat High Fibre Foods

We all know the benefits from eating high fibre foods can have on your digestive health, but did you known that they can also help reduce estrogen too?

If you have poor gastrointestinal health, it inhibits your estrogen secretion and may cause estrogen that is present in the digestive system to be re-absorbed.

High fibre foods including wheat bran and flax seed help to bind the hormone.

This helps it to be passed out of the body in the faeces without it being reabsorbed into the body.

anti estrogen foods

Dietary fibre reduces the detrimental effects of an enzyme called B-glucouronidase. 

This enzyme works by freeing any bound Estrogen allowing it to be reabsorbed before it can be passed out of the digestive system.

Stop Eating Canned And Processed Foods

Processed foods should ideally be avoided because they are packed with preservatives and food dyes that are also xenoestrogens.

Now although this is not an actual hormone per se, it mimics the effects of estrogen in its effects and actions.

Food cans are also lined with a plastic that contains a substance called BPA.

Its used as an anti corrosive material, to stop the cans from corroding internally.

It is however more trouble that its worth, as being a xenoestrogen it can increase the users estrogen levels.

BPA has also been linked to some cancers, male infertility and also birth defects in some cases.

Reduce The Use Of Plastic

dangers of plastic bottles

Apart from the linings in tin cans, BPA can be found in many everyday containers and general plastics.

Disposable cutlery, microwaveable or takeaway food containers, water bottles can all have BPA. 

Plastic cups, and food bags are two other culprits.

In order to avoid BPA its best to ditch the plastic as much as possible.

Buy a metal water bottle Or use a BPA Free bottle instead of carrying those shop bought water bottles with you.

Non Stick Cookware

Even your favourite non stick frying pan could be harbouring those unwanted xenoestrogens.

They have their benefits in that they’re easy to clean, but really a good ceramic or steel pan is a better option.

Avoid Soy

soy estrogen

Soy contains a plant based version of estrogen that can throw your hormone levels out of whack. 

This is bad news for those vegetarians and vegans out there, as soy is a great high protein replacement for meat. 

By all means have some in your diet, just don’t over do it.

Use Natural Laundry Products

Many manufacturers of washing powders and fabric softeners use petrochemicals that can act as xenoestrogens. 

These can remain in the clothes and pass through the skin, effecting your testosterone levels. 

The answer is to choose only natural, organic products wherever possible.

Step Up The Exercise

exercise and estrogen

A study carried out in 2011, followed a group of pre-menopausal women. 

They each performed 300 minutes of aerobic exercise each week. 

It was discovered that the exercising helped them reduce their Estrogen levels by 18.5%. In a women thats not ideal, but the same can be seen in men.

Regular exercise will help step up testosterone production and reduce estrogen

To Sum Up

Its clear that Estrogen can be reduced by regular exercise and by making small changes to your lifestyle and diet to avoid products and foods that could be increasing your estrogen.

“Prevention is Far Better Than Cure”

That aside, the use of good supplement that contains proven anti estrogen ingredients can work wonders. 

Some of the best natural T-boosters contain proven anti estrogenic ingredients, which will not only negate the effects of estrogen build up, but will also help boost muscle tone, strength, energy and libido.

What Is Aromatase And Why Stop It?

What Is Aromatase And Why Stop It?

If you have done any research into boosting testosterone. Be it for the purpose of building muscles, or to try and reverse age related testosterone decline you will have no doubt heard of Aromatase.

What Is Aromatase? How Can It Effect Testosterone?

effects of aromatase

The aromatase enzyme is present in both men and women, it is a key precursor to the manufacture and release of the female sex hormone Estrogen.

Found in most parts of the body, in particular the Brain, Skin, Bones, Blood vessels and in a man, the Testes.

It can also be found in large quantities in the tissue cells of uterine fibroids and endometrial cancers. 

Aromatase is responsible for the conversion of male sex hormones such as testosterone into Estrogen.

This is natural, gradual process, however it can be accelerated in men who use anabolic steroids to try and manufacture massive muscle growth.

When we are younger, Aromatase helps to control and manage levels of cholesterol and glucose in the body. 

It can however, especially in adult men cause a reduction in muscle tone, libido and strength and also increase body fat, particularly in the belly area.

Our body uses a process known as homeostasis to regulate the delicate balance between testosterone and estrogen. 

It helps maintain the levels of temperate and fluid balances, it also helps to synthesise the cholesterol and fats in our blood.

Estrogen In Men

aromatase in men

Although it’s the female sex hormone, men actually need small amounts of Estrogen to function. 

It helps us maintain our bone strength and works alongside testosterone helps to maintain our strength and muscle mass.

It also helps to regulate the way the body uses glucose especially after strenuous exercise.

Testosterone production can be affected by aromatase, especially if the levels are allowed to build in the body. 

As aromatase levels increase in the blood, the more testosterone will be converted into Estrogen.

Most at risk are bodybuilders who turn to anabolic steroids, as the actions of the synthetic hormones in these injections, shuts down our natural hormone processes.

This can lead men with man boobs (aka gynecomastia), increased body fat, reduced immunity and high cholesterol. 

Anabolic steroids do also have their own range of side effects, some that can be life changing, even fatal.

Delicate Hormonal Balance

During our younger years, the delicate balance between testosterone and estrogen is kept stable, with any threat to our testosterone kept to a minimum. 

The problem really rears its head as start to get older, from the age of about 30 our natural testosterone levels start to reduce by between 1-2% per year. 

As our levels of testosterone reduce, this allows a greater amount of estrogen to form in the blood. This will help increase the decline in testosterone even further.

A man will usually start to experience a reduction in energy and strength. He will also start to put on weight, with body fat appearing especially in the belly area.

He will also experience a decline in sex drive, his erections can become weaker or even non existent, and his moods and overall feelings of self worth can decline.

it is a known fact that increased levels of Estrogen in men are behind many of the health issues felt by older men with low T

effects of aromatase

Risks To Health

Increased levels of Estrogen can also bring with them some more nasty side effects, these can include certain cancers, namely prostate, breast and colon.

Women can also face health risks if their estrogen levels increase, they can also be more at risk of cancers, including ovarian, uterine and breast.

They can also experience health problems that include:

  • Uterine fibroids
  • Infertility
  • Weight gain
  • PMS symptoms
  • Cervical dysplasia
  • Endometriosis
  • Fibrocystic breasts

Stopping The Aromatase Enzyme

You cannot stop the aromatase process completely, it is a natural and essential process. But it is possible to reduce its effects and help keep more of your crucial testosterone flowing in the blood. This helps to negate the problems linked to low T.

There are some key lifestyle changes that you can make to reduce the build up of estrogen.

Your Diet And Aromatase

You can help reduce the effects of Aromatase by making small change to your diet.

It has been recognised that certain foodstuffs have anti Aromatase effects that diminish the effects of the enzyme, this allows greater levels of testosterone to remain in the blood.

You should try and add these foods to your diet:

  • Cauliflower
  • Brussel sprouts
  • Broccoli
  • Coconut Oil
  • Avocado
  • Extra Virgin Oil
  • Salmon
  • Poultry
  • Game
  • Grass Fed Beef
  • Chives, Garlic and scallions
  • Leeks

Other great additions are citrus fruits, and herbs including thyme, oregano and turmeric.

Reducing Aromatase With Natural Supplements

natural anti aromatase ingredients

Nature has been very generous to us, in that she has given us a number of natural extracts, vitamins and minerals that when taken in supplement form help reduce the aromatase process. 

This allows us to keep more of our free testosterone.

3 of the best ingredients to look for in a T-booster are:

  • Luteolin
  • Nettle Extract
  • and DIIM (Diindolylmethane)

The Different Types Of Testosterone Replacement Therapy

The Different Types Of Testosterone Replacement Therapy

This article is about Testosterone Replacement Therapy, it tells you about the reason why you might need it, how the problem of low testosterone is diagnosed and the various treatment options

Testosterone is the key male sex hormone.

Responsible for almost everything ‘manly’ it controls our muscularity and strength, our body and facial hair, our deep voices, and body fat distribution.

Its main purpose however is to develop and maintain our sexual responses, erections, and fertility.

why you need TRT

At its peak through puberty and our 20’s, as we start to get older and go into and through our 30’s our natural testosterone production starts to diminish. 

Research estimates this reduction at about 1-2% per year.

At first the effects are generally unnoticeable.

However by the time we reach our mid 40’s our testosterone production can be up to 40% lower than it was when we were in our youthful prime.

As the reduction starts to take hold, we will usually begin to experience some of the many symptoms and side effects linked to reduced testosterone production. 

These can include:

  • Poor sleep quality
  • Increased irritability and poor moods
  • Erection problems
  • Reduced libido/lack of performance
  • Poor muscle tone
  • Decreased strength
  • Increased body fat
  • Development of gynecomastia (aka man boobs)

Low Testosterone

Testosterone levels can easily be diagnosed.

A simple morning blood test can reveal the amount of testosterone in your blood. In young healthy men normal testosterone levels should be between 300ng.dl and 1000ng.dl.

When your testosterone levels drop below 300ng.dl, you are technically classed as having low testosterone. (medical name hypogonadism).

If this is the case your doctor has a number of options for you.

They will quite probably prescribe a course of Testosterone Replacement Therapy (TRT).

This basically means a drug based medicine that delivers either man made or synthetic testosterone into the blood to make up the shortfall. 

Types Of Testosterone Replacement Therapy

Your doctor has a number of treatment options available to them.

They are as follows:

#1. Testosterone Creams

testosterone creams

Testosterone creams are a topical cream that has been impregnated with synthetic testosterone. 

They are very easy to use, simply apply the cream as directed to a clean and preferably hairless part of the body. 

This normally means the abdomen, upper arms or shoulders. 

One area that you should NEVER apply testosterone cream too is the genitals.

It is also recommended to vary the application site to avoid any skin problems.

The testosterone is passed transdermally through the skin and into the blood stream.

Here it goes to work to increase the levels of testosterone in the blood and reverse the symptoms of low testosterone.

Benefits and Side Effects Of Testosterone Creams

These types of testosterone creams can be very effective as testosterone replacement therapy.

They have however, been linked to some side effects, some relatively minor and some more serious.

One of the most common is urinary tract infections, users of testosterone creams report frequent urges to urinate, even when there is no urine to actually pass.

There have also been reports of blood in the urine in some users.

Some of the other minor side effects include:

  • Burning and itching of the treatment area
  • Skin blisters
  • Redness and acne breakouts.
  • Dry skin

More seriously, there have been reports that blame testosterone creams for the increased risk of heart attacks, strokes and even the onset of prostate cancers

Secondary Exposure

The other downside to testosterone creams is the risk of secondary exposure, particularly to female partners and young children. 

If the application area is left uncovered for any reason, it’s possible to pass or transfer the testosterone by skin to skin contact onto your partners or child’s skin. 

If a woman is exposed to testosterone it could see them develop deeper voices, increased body hair growth, changes in their genitals and reduced breast size.

Children, can if exposed develop other problems such as:

  • Premature puberty  
  • Increased hair growth
  • Increase aggression

With this in mind, its crucial to ensure that hands are washed immediately after application and that the area of application is kept covered at all times.

Popular brands of testosterone creams include: Androfil, Aquaviron, Androl, Testim, and Cernos

Are Testosterone Creams Safe ?

These creams are very strong medications that do work for many men.

That said the very real risk of side effects both to the man himself and those closest to him do raise some serious concerns about their viability and safety. 

Great care needs to be taken when using testosterone creams.

The facts are that they do actually lack a lot of clinical testing, especially when using them in the long term. 

Personally I would steer well clear until more studies have been carried out to balance the benefits that they could deliver against real risks to your health.

#2. Testosterone Injections

TRT injections

Another common Testosterone Replacement Therapy method, testosterone injections are just that.

Synthetic testosterone is injected directly into the muscles where it passes through into the blood stream. 

Here is gets to work, boosting the testosterone in the blood and helping to reverse the detrimental effects caused by low T

The most common site for injections is the upper arms, but the hips can also be used.

Injections are thought to be the fastest way of boosting testosterone, especially in the short term the levels are well below the 300ng.dl point.

Testosterone injections can also help regulate quality of the man’s sleep and help reduce the build up of fat cells.

Study that details the effects of testosterone injections

Cost Of Injections

Costs of testosterone injections does vary, as a guide a months course of injection along with doctors fees etc usually costs in the region of $400-500.

Health insurance does not always cover the full cost.

Make sure you double check with your insurance company before proceeding with treatment as some policies only cover the initial consultation.

Side Effects Of Testosterone Injections

This type of Testosterone Replacement Therapy is very potent and it can be very effective in some cases.

Injections are not however suitable for all men. 

They do carry a risk of some quite nasty side effects the can include:

  • Cardiac Problems
  • Increased Red Blood Cell Count
  • Sleep Apnea
  • Possible Increased Risk of Developing Breast and/or Prostate Cancer

Ready Study Listing Potential Risks Linked to Injected TRT

Testosterone injections can in some cases offer a fast ‘fix’ to the problem.

They should only be used by men who have medically diagnosed with extremely low testosterone levels.

They should ideally only be used until levels have returned to baseline normal readings.

You have to remember and consider the chance of some nasty side effects, that could cause some life changing side effects.

Although not so common in Australia, In the US there has been a surge in pop up clinics who offer these types of injections at cheaper cost without the necessary medical diagnosis or guidance. 

Naturally these are very risky and I strongly avoid having any testosterone injections unless prescribed by and administered by a medically trained professional doctor.

#3.Testosterone Patches

TRT patches

One of the most common forms of Testosterone Replacement Therapy.

A testosterone patch is basically a sticking plaster that has been impregnated with a slow release form of synthetic testosterone.

They are applied to a clean, hairless part of your skin.

Where the testosterone is slowly passed through the skin, into the muscle and then ending up in the bloodstream.

The most common places of application are the stomach, upper arms, shoulders, back or thighs. They should never be attached to the scrotum.

Your doctor will advise the best places to apply a patch.

It’s not uncommon to have to change the application site every 7 days to stop any skin irritation.

Working very much like a women’s HRT patch that helps them with the menopause.

Do Testosterone Patches Work?

Testosterone Replacement Therapy patches can make some very noticeable improvements to a man’s general health and well being.

Depending on the diagnosis and the actual testosterone readings from the blood test, patches come in various sizes and doses. 

Some patches are designed to be changed every day, others can also for up to a week

Please Note – Testosterone patches have been known to interact and conflict with other medications and health conditions.

Its important to never apply one to your skin unless you have been expressively told to by a doctor.

Testosterone patches can aggravate certain health conditions such as:

  • Angina
  • High Cholesterol
  • Cardiovascular Disease
  • Diabetes
  • Kidney and Liver Problems
  • Sleep Apnea

You should not use patches Or any form of drug based TRT if you are :

  • Female
  • Under 18 years old
  • Have been diagnosed with, or are at risk of breast or prostate cancers.

If you fail to change a patch or miss a dose, do not double up, simply start again with the correct dose.

Popular Brands of patches include: Evorel, Intrinsa and Androderm

Do Testosterone Replacement Therapy Patches Carry Any Risks?

Side Effects are not widely recorded, but some men have reported:

  • Headaches
  • Hairloss
  • Mouth and Gum Pain
  • Acne
  • Fatigue
  • Loss Of Libido

You do need to consider the wider scope of side effects reported by users of TRT generally.

As mentioned above it has been reported that Testosterone Replacement Therapy in general can be blamed for the following:

  • Enlarged breasts (man boobs)
  • Chest pain
  • Heart arrhythmia
  • Dizzyness
  • Shrunken testicles
  • Breathing issues

Popular website drugs.com details a comprehensive list of potential side effects caused by Testosterone Replacement Therapy patches

Other Risks

Although a lesser risk than with creams or gels, there is still a slight risk of secondary transfer of testosterone onto children and your wife or partner. 

In case some of the synthetic testosterone remains on the skins surface after the patch has been removed, you must always ensure that the application areas are kept clean and covered.

Are Testosterone Patches Safe?

Its hard to be exact, for many men they remain the most effective and generally safe method of Testosterone Replacement Therapy.

But their use does carry some risk. 

The worse thing is that you will not know if you will experience any side effects until you actually try them.

In the light of recent legal actions in the US (details further down the page).

The FDA is investigating the use of all TRT methods and as such, until their use has been fully studied and understood, its probably wise to avoid them.

#4. Testosterone Gels

TRT gels

The most common of all Testosterone Replacement Therapy methods available, but possibly the most controversial.

Testosterone gels are usually a clear topical gel that has been impregnated with varying strengths of man made testosterone.

When applied to and rubbed into the skin, the testosterone is passed transdermally through the skin and into the blood stream ( in the same way that creams and patches work).

You doctor will tell you the best pace to apply, but as with creams, it’s usually the upper arms, shoulders and stomach – NEVER the groin area

Some popular brands of Testosterone gels include: Testim, Cernox, HI T ultra and Androgel


Most types of TRT will provide improvements in sex drive, muscle tone and energy

Risks And Side Effects

Despite their benefits, sadly gels, just like other forms of TRT do carry some inherent risks. They have been linked to:

  • Headaches
  • Muscle Pain
  • Anxiety
  • Dry Skin
  • Redness and Soreness at the application site
  • Reduced semen production.

More serious health issues such as:

  • Jaundice
  • Breathing problems
  • Increased risk of heart problems and strokes
  • Possibility developing certain cancers, particularly breast and prostate.

Secondary Exposure

Just as the use of creams and to a lesser degree patches, testosterone gels carry a very real risk of secondary exposure to female partners and young children (detailed further up this article).

The results can be very detrimental to their health and development.

ALWAYS keep hands clean and cover the application area at all times.

Lawsuits involving TRT

try lawsuits

In the US there have been a large number of lawsuits brought to the courts by men who ( they claim) have suffered heart attacks after using testosterone gels and other forms of TRT.

They have claimed that the manufacturers of these products knew about the health risks and failed to advise both the prescribing doctors and the public about them.

The governing body – the FDA are monitoring these cases, and may, depending on the outcome, restrict or even ban the use of these products.

UPDATE – The lawsuits involving one gel manufacturer (Testim) have settled all of their claims Read More Here 

Are Testosterone Gels Safe To Use

The fact is that they do have their benefits (just like all forms of Testosterone Replacement Therapy).

But with the inherent risks linked to testosterone gels, its difficult to recommend their use until the full results of the lawsuits and subsequent investigations are completed.

If you do decide to use them, ensure that it’s strictly under medical supervision.

#5. Testosterone Pellets

TRT pellets

Testosterone pellets are generally the least used and most invasive form of TRT.

They are small cylindrical hard pills that are impregnated with various doses of slow release synthetic testosterone.

During a surgical procedure, pellets are placed under the skin where they break down over a preset amount of time, releasing testosterone into the blood stream.

The procedure is relatively simple.

Under a local anaesthetic a small incision is made, then using a special device called a Trocar, the pellets (up to 10) are placed under the skin.

Most commonly they are placed in the hip or thigh area.

Most pellets last from between 3 and 6 months depending on dosage.

Risks and Benefits

They offer the same benefits as other forms of TRT in that they can enhance energy levels, muscle tone and libido. 

They also do not carry the same risk of secondary exposure to women and children.

The recipient does not have to remember to take pills or apply gel or cream, each day.

If however, something goes wrong, or the dosage needs altering the pellets need to be surgically removed.

Naturally any surgical procedure, however minor carries some risks of infection and rejection. 

In fact it is revealed that around 9% of men reject the implants, their bodies forcing the pellets back out of the skin

Just as with all other forms of Testosterone Replacement Therapy, Testosterone pellets carry the same very real health risks.

Also because of the need for more surgery to remove them, they are not as simple to just stop using if you suffer any health problems or reactions.

For this reason, most doctors avoid the use of implanted pellets, certainly at first.

#6.Testosterone Pills

TRT pills

Not the most popular form of Testosterone Replacement Therapy.

Testosterone pills are drug based products containing man made synthetic testosterone.

The dosage will be dependant on the severity of the testosterone shortfall.

Testosterone pills are usually taken twice or three times a day.

Usually first thing in the morning and spread throughout the day.

Benefits and Risks

Testosterone pills can deliver the same benefits and other forms of Testosterone Replacement Therapy.

Improvements in energy, better muscle tone and strength along with an invigorated sex drive can all be enjoyed.

However, they are also prone to the same side effects and health risks linked to all other forms of Testosterone Replacement Therapy

One good point is however that they do not carry any risks of secondary exposure.

Care must be taken though to ensure that the pills are kept locked away from young children.

If swallowed accidently the results could be seriously detrimental to their growth and development.

#7. Natural Testosterone Boosters

natural test boosters

With the very real risks to life and limb associated with drug based testosterone treatments more and more men are turning to natural supplements to boost their flagging testosterone levels.

Unlike these drug based forms of Testosterone Replacement Therapy, a good natural T-boosting supplement is different.

It contains clinically proven natural ingredients that instead of forcing a foreign, man made hormone into the body.

These work to trigger and promote the increase production of your bodies own natural hormone.

As the increased testosterone is your own genetic hormone, it will not cause your body to react in a bad way, they do not cause any adverse side effects.  

Instead it will naturally help increase the levels in the blood, bringing with it all the benefits associated with optimum testosterone levels.

Natural Ingredients To Look Out For:

There are many different ingredients out there. There are however very few that have been clinically proven to increase testosterone production. 

These are as follows:

  • D-Aspartic Acid
  • Vitamin D3
  • Vitamin B6
  • Magnesium
  • Zinc
  • Fenugreek
  • Boron
  • Luteolin

These offer a range of benefits to the body.

Some directly trigger the natural release of more testosterone, while others help reduce the effect of aromatase.

This is a hormonal process where testosterone is turned into the female hormone estrogen. 

This frees up more testosterone in the blood where it can get to work, enhancing muscle mass, boosting energy and improving both erections and sexual performance.

How To Diagnose Low Testosterone

Do I Have Low T? Heres How To Check

Virtually every man aged 40 and over could be experiencing the effects of low testosterone. 

Now the symptoms and side effects do vary from man to man, so its absolutely crucial that you are aware of and can recognise the signs so you can act accordingly to treat the problem.

do i have low t

Low T is a global condition, in the US alone its estimated that over 20 million men are experiencing the problems associated with hypogonadism (the medical name for reduced testosterone).

Here In Australia the problem is just as common.

From the age of 30, our natural testosterone starts to decline, experts tell us by around 1-2% per year.

Its a slight reduction at first, but by the time reach 40-45 our testosterone production can be some 40% lower than it was in our youth.

It’s important to try and recognise the signs and symptoms early on, that way you can treat and reverse the problem before it really takes hold.

This article sets out the signs and issues surrounding Low T, helping you to identify and start to treat the problem as quickly as possible.

Your Health And Low Testosterone

high testosterone

During your teens and through your twenties your testosterone levels are at their peak. They help to develop and maintain your muscle mass, strength, energy, libido, in fact everything considered ‘manly’

Once we hit 30, many of us can slowly start to experience more fatigue, reduced energy, strength and muscle tone.

We also tend to gain fat especially around the stomach

Our libido seems not to be as high as it was, and some of us can start to experience erection problems.

Normal testosterone levels range from between 300ng.dl to 1000ng.dl in healthy men.

As we get older, they can drop and any readings lower than 300ng.dl is generally considered to mean low T.

Now testosterone levels can be easily calculated with a blood test, your doctor can arrange one if required. 

But you do not have to go to the doctor to identify whether you could have low T – This article will help.

Low Testosterone Can Be Caused By:

  • Your testes simply stop making sufficient quantities of testosterone.
  • Your pituitary gland stops sending instructions to the testes to produce T.

Whe this happens it can increase the risks of certain health problems, some of which can (in some cases) be life changing, even fatal.

Low T Can Be Attributed To Causing:

  • Reduced muscle tone (Sarcopenia)
  • Increased risk of diabetes, heart and cognitive diseases/disorders
  • Obesity
  • Depression
  • Lack Of Libido

Are You Suffering With Low T?

The Definitive Low T Checklist:

Do you have, or are you experiencing:


  • Depression
  • Anxiety
  • Irritablity 
  • Sadness
  • No self confidence


  • Reduced motivation
  • Lack of sleep
  • No stamina
  • Fatigue

Sexual Characteristics:

  • Loss of body and facial hair
  • Reduced need to shave
  • Onset of acne/increased oily skin
  • Reduced sex drive
  • shrunken testicles
  • lack of sexual performance
  • Erection problems (ED)
  • Infertility
  • Reduced semen volume

Body Composition:

  • Increased body fat
  • Lack of strength, reduced muscle tone
  • Gynecomastia (man boobs)

You are also more likely to have or develop low testosterone if you have any of the following:

  • Excess weight (obesity)
  • High blood pressure
  • Heart problems
  • Diabetes
  • High Cholesterol
  • Osteoporosis

If you find that you have more than one of any problems listed, then you could have Low T.

Make an appointment with your doctor and ask them to perform a testosterone blood test.

Treating Low Testosterone

treating low T

There is some good news, Low T can be treated.

Clinical research has shown that lifestyle changes can make a lot of difference. 

One study in particular demonstrated that poor lifestyle choices such as smoking, over eating, drinking to excess and lack of exercise play a huge part in managing our testosterone production.

Treating Testosterone Without Drug Based TRT

You can take some major steps towards reversing low T by making some subtle changes:

Lose weight

Carrying excess weight around has been shown to reduce tesrosterone levels, fat cells trigger a process known as aromatase. 

This is a natural process that sees testosterone converted into the female hormone Estrogen.

Eat Foods That Boost Testosterone 

Your diet is absolutely paramount in your fight against low T. 

There are some foodstuffs that have proven themselves to help increase natural testosterone production.

Foods high in Zinc are essential. look for meats such as lean red beef, and seafood including oysters and shrimps.

Certain nuts and pulses including pumpkin seeds are another fantastic source.

Foods that contain Vitamin D are essential. It is a proven T-boosting vitamin that also has other health and muscle boosting benefits. 

Clinical studies have shown that we need to take on a minimum of at least 3300iu Vitamin D per day

Dairy Products are a superb source of D-aspartic acid. 

Studies have shown that its one of the most important amino acids for boosting testosterone, so much so that test subjects saw increases of 40% in just 12 days

D-Aspartic Acid joins Vitamin D as one of the most important Testosterone boosting ingredients, look for a supplement that contains at least 1600mg per day.

Lift Heavy Weights 

Lifting heavy weights really help to trigger the release of more testosterone, compound lifts including squats, deadlifts, chest and shoulder presses trigger the bodies natural anabolic processes.

Use weights that you can only lift 5 or 6 times, aim for at last 3 -4 sets with 1-2 minutes rest between sets.

Studies have proven that lifting heavy weights can increase protein synthesis by up to 55% and boost testosterone production dramatically, especially when compared to men who do not work out 

lifting heavy weights

Take A Natural Testosterone Booster

You do not need to take drug based TRT or inject risky anabolic steroids. 

A well formulated natural T-booster can provide the body with all the nutrients it requires to kickstart its own testosterone production. 

As the testosterone being produced is your own natural hormone, the body will not react badly to it. 

You will not experience any of the adverse side effects so commonly experienced by guys who use synthetic or drug based methods.


Low testosterone can cause some quite harmful health conditions that will impact your life on many fronts. 

Its effects can cause many metabolic, vascular and cognitive problems

The good news is that in 99% of cases it can all be treated – This article has identified some of the key areas that you can address to help reverse the problem.

Good Luck!!

Testosterone And Muscle Mass

Testosterone And Muscle Mass

Does Boosting Your Testosterone Increase Your Muscle Mass?

We are all led to believe that testosterone builds muscle mass, but what are the real facts? This article looks at the links between testosterone and our muscles.

Is it really that crucial?

There is a great deal of information out there, so much so, that it can be rather confusing.

So what are the facts about testosterone? is it really responsible for our muscle mass, sexual responses, longevity and strength? 

Lets uncover the facts….

testosterone helps to control muscle mass


Testosterone is a steroid hormone that is found in both sexes.

it is men who have far greater levels of it in their blood, it is responsible for their development into men during puberty.

Testosterone is also essential for the maintenance and upkeep of their masculine attributes throughout their lives

Produced in the Leidig cells that are in the testes, testosterone is a result of a complex series of hormonal events that starts in the hypothalamus in the brain. 

Testosterone controls and regulates fertility, muscle tone, strength, energy levels and of course our sexual responses.

It also regulates the distribution of body fat.

Testosterone And Physical Activity

Testosterone controls virtually all aspects of physical activity, without testosterone you would be unable to exercise or build muscle mass.

Testosterone production is at its peak during puberty and our twenties.

As we start to get that little bit older our natural testosterone production starts to decline.

Experts tell us that its a slow gradual process, usually by between 1 and 2% per year.

As it reduces, we start to experience reduced muscle tone and strength.

Our sex drive also reduces and we can start to gain weight.

When your levels drop sufficiently, your doctor might suggest a course of TRT (Testosterone replacement therapy).

These treatments can come in various forms, with creams, gels, ills and injections being the most common.

how testosterone regulates muscle mass

The Importance Of Testosterone And Your Muscle Mass

It is absolutely paramount to ensure that you maintain maximum testosterone levels, without it you will not be able to build muscles.

AS ‘normal’ testosterone levels vary from person to person its often necessary to boost your testosterone levels to achieve desired results.

When we are younger – in our teens and through our twenties, most of us have enough testosterone to build and keep muscle mass and strength.

It also provides us with our youthful energy levels and sex drive.

AS we reach our thirties and beyond our ability to build muscles and boost strength reduces along with our declining testosterone levels.

By the time we reach our 40’s ur natural testosterone production can be as much as 40% lower than it was at its peak.

“Normal” testosterone levels range between 300ng.dl and 1000ng.dl. 

Should your levels drop below this you are technically classed as having low testosterone (hypogonadism).

“Avoiding Stress Is Another Factor”

This is the main reason why, as you start to get that little bit older that you carefully asses your lifestyle.

You need to make changes as necessary to ensure that you eat a good diet and exercise regularly. 

Another area to focus on is your stress levels, known as the testosterone killer, being subjected to stress in your life can cause the release of a hormone called cortisol into the blood stream.

This has a marked effect on testosterone, effectively blocking it from doing its work.

So Does Testosterone Actually Build Muscle Mass?

The answer to this is actually confusing… Yes AND No is the honest answer.

Clinical research has looked into this matter and the simple answer to this question is as follows:

If you have lower levels of testosterone in your blood (300-400ng.dl, then boosting your testosterone levels will certainly help boost your muscle building efforts.

On the flip side, if you testosterone levels are high ( around 1000ng.dl,) then boosting your levels further probably will not make much difference.

This is not the whole story though..

If you consider the effects of testosterone on body fat, the answer is totally different

The greater the levels of testosterone in your body, generally the less amount of body fat will be stored in your body.

This is where boosting testosterone can improve muscle tone and definition.

You will have less body fat and will look more defined and muscular.

testosterone reduces body fat

Boosting Your Testosterone Naturally

If you do have lower than ideal testosterone production, you could definitely benefit from boosting its levels. 

With all the highlighted risks linked to both anabolic steroids and drug based TRT treatments its a good decision to consider boosting your testosterone naturally.

There Are Some Highly Effective Ways Of Boosting Testosterone Naturally

Try to lower the stress in your life – when subjected to stress, your body releases the stress hormone cortisol.

This has a very negative and direct effect on testosterone levels.

The key is to try and reduce the stress levels in your life – taking regular exercise is a great way to reduce stress.

Get some sleep – Poor sleep quality is almost as bad at lowering testosterone as stress.

Lack of sleep can cause weight gain, poor moods, lack of motivation and reduced muscle tone. 

Ideally you need around 7 hours per night.

There are tricks to help you sleep, turn off all social media, phone and computers at least an hour before going to bed, take a bath, drink a warm drink

sleep is crucial for maximum testosterone production

Eat a good diet – make sure that you eat a good mix of proteins, good fats and complex carbohydrates.

Excessive amounts of unsaturated fats and processed foods are proven to lower testosterone.

Watch that body fat – try to keep body fat levels in check, eat well and taking regular exercise will help keep your body in fat burning mode.

This will help you remain leaner, and as we known that lean muscle mass helps boost testosterone.

Other Things You Can Do

Perform the correct exercises – Lifting weights are a sure fire way of boosting testosterone. 

The main compound exercises are without any doubt the best – deadlifts, shoulder and chest presses in particular). 

You must get the balance right however, by adding in a good mix of aerobic exercise too (such as walking, swimming or cycling) to get and keep your heart fit.

This also helps maintain your body weight.

Take a natural testosterone booster – A good natural testosterone boosting supplement will help your body increase production of its own testosterone. 

The other benefit of natural testosterone boosters is that unlike anabolic steroids and drug based TRT that force artificial testosterone into your body.

In this situation, the testosterone being produced as a result is genetically matched to your body, and became of this provides all the benefits without the inherent risks and side effects.

Ingredients To Look For In A Good T-Booster

natural t-boosters boost muscle mass

  • Vitamin D3
  • Magnesium
  • Zinc
  • Vitamin B6
  • D-Aspartic Acid
  • Ginseng
  • Boron
  • Ashwagandha

Others to look to for include Luteolin, Fenugreek, Nettle extract and Oyster extract.

Just one other note – many T-boosters use Tribulus Terrestris in their formulas –

The hard clinical facts are that it does not work to boost testosterone.

It might help boost a flagging libido, but in clinical trials it has failed to provide any boost of testosterone.

My advice is that if you are serious about boosting testosterone to build your muscle mass.

That you avoid any product that contains Tribulus Terrestris.. 

If libido is a major concern, then perhaps its worth considering as long as the supplement contains some of the other ingredients mentioned above.


Welcome To Testo Central

G’day Guys!

My name is Paul Gardner and I am the guy behind testocentral.com

I am 60 year old, and come from Strathpine just outside Brisbane. I live with my wife Donna. I also have a 35 year old daughter who is married.

I have always been into sports in big way, I used to swim competitively in my youth, and have always loved any thing to do with the water. In addition, I play tennis, cycle and spend many hours in the gym each week.

I have a CPD accreditation in Sports Nutrition and am a published author. Over the past 12 years I have had many articles featured in media publications.

I have always been fascinated in how the body responds to exercise, particularly at hormone level, after all its testosterone in particular that makes us the men we are right??

Its little wonder that so many guys look to boosting their testosterone levels to help them build bigger muscles.

Another area that interests me on a personal level is what happens to us men as we get older, I was myself diagnosed with low T just over 5 years ago.

The fact that testosterone production reduces with age can and will have a very real effect on our lives, with reduced muscle tone, increase belly fat and a reduction in sex drive affecting us all.

Having researched the subject in great depth, having read countless studies, and personally researching and  trying many of the treatment options available.

I have an excellent understanding of how testosterone works in the body along with the hormonal processes involved.

This website was started to provide you with as much information on testosterone as possible, provide an insight into various drug based treatment methods along with the very large number of natural options available.

I would love to hear from you with any suggestions or questions, please use the contact form below and I will get back to you personally.

I will always try to reply within 12 hours, usually much sooner.