Increased testosterone is tied to youthful characteristics that typically decline with aging: lower body fat, increased muscle strength and size, greater bone density (and resilience to injury), improved mood and maximum libido. Pharmaceutical researchers have developed ways to supplement testosterone with patches and pills, however the best research only indicates improved health effects in elderly men who have significantly reduced natural testosterone. Long-term effects of artificial testosterone supplementation are not yet known.

So let’s get to the exercises. The basic technique is as follows: raise (or push or pull) weights over ten seconds, then lower it in four seconds. To assist your counting, you might try fast breathing, inhale one second then exhale the next; your muscles need the oxygen anyway. Note there are effective variations: try a four count up with a ten count drop, or simply ten counts in each direction, up and down.

Group A: Upper Body Emphasis

Flat bench press

Observe proper bench press form: back remains flatly connected to the bench throughout the exercise (no arching), feet on the floor or legs raised in the air with ankles crossed; raise and lower weight with controlled movement, being careful to lightly touch the sternum or hover an inch above it, then extend the arms fully to the top, with a final pinch-flex of the pectorals to finish out each repetition. For a warm up, just do a brisk-speed set of five to eight repetitions, to familiarize your muscles with the task at hand.

With the super-slow method, the point is not to lift the maximum amount of weight; you will achieve failure with less in five to 12 repetitions. After achieving failure, rest no more than five seconds, then do a quick-movement set of three to ten reps, just to top it out.

Safety note: Beginners and advanced trainees need to consider the risk involved in achieving muscle failure with heavy weights over their head, neck and torso regions. To reduce this risk, work with a spotter or instead perform these exercises with a machine where failure at worse produces a loud crashing noise and possible damage to the equipment and your ego (better those things than your face).

One-arm dumbbell press

Grasp a dumbbell with one hand, then stand with the weight at shoulder level and the palm facing forward. Engaging the whole body in the movement (adding core and leg muscles also increases intensity and therefore testosterone), slowly press the weight upward over ten seconds, and return it to the starting point in four seconds. When muscle failure is achieved on one side, press up on the other with no rest. Repeat on the first side also with no rest, followed again by the second.

Overhead tricep press

Standing, grasp a single dumbbell at the ends or other weight that can be held by both hands together. Point the elbows to the ceiling, attempting to keep the elbows above the ears throughout the exercise. On a ten-second count, raise the dumbbell straight up, simultaneous pushing the hands toward each other as you also raise the weight. This adds an isometric dimension to the work and helps you achieve muscle failure with less weight.

Lateral dumbbell lifts/fig leaf start

Hold a set of dumbbells with both weights starting at the “fig leaf” (pelvic region) spot. Palms start facing each other, then they face the floor as you slowly raise the dumbbells to the side up to the shoulder level. Keep a consistent, slightly bent angle to the elbows in a fly, gull wing-like position. Return to the starting point and repeat to failure.

Modified pushups (several methods)

The proper form of a basic pushup ensures its intensity: by holding a plank form throughout (maintain a straight line from your head through the neck, torso, hips and knees), you engage core muscles along with the arms, chest and neck. But several variations can take this basic exercise to a whole new level:

• Medicine ball base: Place both hands on a firm medicine ball (about the size of a soccer ball) instead of on the floor. Raise and lower using the super-slow technique.

• One arm emphasis: Slightly shift your weight to the right-center side of your body, engaging the right arm and chest in handling 60 percent or more of the work. After fatiguing on the first side, shift to the opposite side.

• Superwide stance: As the name suggests, place hands on the floor in a very wide position. Raise and lower on a 10-second, 4-second count respectively.

• Elevated feet/wall pushups: On a box or step ranging anywhere from six inches to five feet (higher is more challenging), place both feet on the elevated surface and proceed to perform a proper-form pushup in the super-slow method.

Group B: Lower Body Emphasis

Basic squat

Proper form with squats are essential to preventing injury: with a moderate weight (for beginner and intermediate-level trainees) on the shoulders behind the neck, stand with feet shoulder-width or greater. Knees should be bent at the start, with hips pitched back, stomach held in (core muscles need to be engaged throughout to support the back), and shoulders held up. Use a mirror to check form.

Super-slow techniques applied to squats and other leg muscles are most effective at increasing testosterone levels. These are the largest muscles in the body, increasing testosterone even further because core and upper body muscles must be engaged as well.

As with the flat bench press (above), risk in this particular exercise must be taken into consideration. If you have no one to spot you, perform these exercises on a machine instead to truly achieve muscle failure. Likely, you’ll achieve greater results overall when that worry is eliminated.

Cable or machine abductors

Cable machines are terrific tools for testosterone-building exercises because the level of resistance is constant and the built-in safety factor allows the trainee to push his limits. Some machines are made precisely for this exercise; but a basic cable on a pulley near the floor will suffice. Stand at a perpendicular to the path of the cable, with the cable attached to the outer leg. Press that leg outward on a ten-count, returning it in four seconds. For variation, slightly shift your stance and the angle at which you press the leg outward (more oblique-angle paths of motion).

Barbell lunges

Stand in the lunge position: one leg back, the other forward. As you lower your hips toward the floor, be sure the forward knee always remains above or behind the ankle, never allowing that knee to hinge ahead of the ankle. If it does go forward, either increase the distance between the two feet or lower your hips in a back-hinge movement. For intensity, place a barbell between the legs, grasped with both hands, and proceed to lunge. Use super-slow method to failure, then repeat on the opposite side. For extra-deep lunges, place a cushioning mat underneath the back knee.

Machine leg curls

Otherwise known as hamstring curls, machine curls enable an intense hit of testosterone-increasing exercise on the back side of the legs. Employ a super-slow pace to this exercise, then follow it with a regular-speed-but-to-failure set with only five seconds rest in between.

Machine leg extensions

Similar to the leg curls, employ the basic leg extension machine to failure, then follow-up within five seconds with a regular speed set. You might achieve failure on that second set sooner than expected.

How to structure a workout

There are some basic ways to structure a workout so that you are packing the most exercise into a period of time. Testosterone-building, high-intensity exercise does not necessarily mean spending extra time at the gym. Quite the contrary, when you achieve true muscle failure and rest very little between exercise modalitites, you will likely finish your workout in less time.

To that point, it also makes sense to use multiple body parts within an exercise session. Some rules to guide you on that are as follows (these are consistent with other exercise hubs by this writer, such as “Exercise on a schedule: Busy people use the 1-hour workout solution”):

1. Alternate exercise between the upper and lower body: For example, start with a squat, then follow it with a shoulder press and crunches.

2. Throw in a set of core exercises: Yup, the core matters, hence the need to perform crunches, good morning (lower back), and side planks (prop yourself up on one arm, facing sideways, and alternately raise and lower the hips). Why so important? If your core is weak, you’re both prone to injuries from exercise and are limited in how much weight the upper body can lift.

3. Inject a short burst of high-intensity cardiovascular work in the middle of your workout: For example, run at high speed on a treadmill in the middle of your workout. Maintain that: speed for 60 seconds, then slow for 30, then resume it again for 60 more seconds.

Is there danger in too much testosterone?

Some may argue that limited testosterone could reduce barroom brawls, construction site wolf whistles and unwise military excursions. A recent study even links higher testosterone with riskier business decisions, with both good and bad outcomes (see link below). We’ll leave it up to others to decide if the world needs more testosterone. On an individual basis, we’ll assume you will use all the physical and physiological benefits of increased testosterone for good. Please do.

# # #

Russ Klettke is an ACE (American Council on Exercise) certified fitness trainer, business writer and also the author of “A Guy’s Gotta Eat, the regular guy’s guide to eating smart” (Marlowe & Co., 2004, with Deanna Conte, MS RD LD), available at Amazon.com, BarnesandNoble.com and more than 70 public library systems in the U.S., Canada and Europe. See other articles by this writer on practical approaches to fitness and nutrition for busy people.

So there you have it…a simple set of exercises to help you jumpstart your testosterone production. Follow these simple steps and the benefits will soon be quite evident…to you and your lover! Get out there and get busy!

VigRx Plus

VigRXPlus is the heavyweight of the sexual health industry. Whereas all the other products I’ve reviewed focus on increasing ejaculate volume, VigRX Plus tackles all of a man’s sexual shortcomings. Premature ejaculation, erectile dsyfunction (ED), impotence, low libido, weak erection and orgasm – even penis enlargement (for those who believe it’s possible).

VigRXPlus Homepage | Ingredients | Testimonials

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Effectiveness:

• Most effective if you suffer from more than one sexual shortcoming
• My personal choice – and backed by a TEAM of medical advisors
• Thousands of testimonials – real verifiable testimonials – from satisfied customers
• Stronger erection, decreased recovery time, more intense orgasms, larger size
• No automatic rebill

VigRXPlus combines some of the most potent sexual herbs into each pill, and believe me, you can tell! The results were amazing and I can honestly say I have never felt so sexually confident and so sexually bad-ass…to put it honestly. I have the libido, the strong erection, and the crazy intense orgasms now…and my wife actually wrote a thank you letter to the makers…that’s how much of a turn around it made in our sex life!

VigRXPlus Homepage | Results | Order VigRXPlus – Bigger Orgasms

Guarantee:

It doesn’t beat Volume Pills 6 month guarantee, but at 67 days, it does give you plenty of time to fully test it out.

Actual User Testimonials:

• What I’ve noticed:

1. I have seen an increase in semen quantity as well as penis girth!
2. It’s harder, more erect and I have increased sexual stamina, sex drive and more orgasms. I feel bigger, more powerful… it feels amazing!
3. The very first day I took 2 tablets and it so happened that I had sex that night. It was never ending… she begged me to stop! Since then I knew it was the best enhancer I have tried. It was long and hard and I have been using it for 1 month and experience the same thing everytime!
4. This is what I’d consider the best pills out at the moment.
5. I have much more stamina and my sex life has improved 100%. I am truly amazed with VigRX Plus and so is my wife!

• I have seen a significant improvement in both length and girth in a flaccid state. More importantly, I have seen approximately 2 inch increase in my erect state! Great product… would definitely recommend!

• …she says I wear her out!

• “I’ve taken this product for 2 months, and the results amazed me. I’ve never seen any male enhancement like this.”

• My penis circulation is better, it’s more sensitive and hard as a rock and it doesn’t take much for it to get that way! And I have also gained an inch… I can send a pic over the computer but I am too embarrassed to get it developed at Walmart!

Click here to go to VigRX Plus’s official website…

Semenax

Semenax will increase your sperm count, semen volume, and orgasm intensity and duration in a very short amount of time (according to their website). As an added bonus, Semenax contains ingredients that will improve the flavor of your ejaculate.

Semenax Homepage | Ingredients | Testimonials

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Effectiveness:

• Most effective volume enhancer
• Highly concentrated…users report QUICK results
• Noticeable difference in semen quantity and orgasm intensity reported
• Better tasting semen
• No automatic rebill

Semenax works by combining some special herbs with some very special amino-acids (like L-Arginine and L-Lysine) that are scientifically proven to increase sperm and semen production. The combination of the herbs and the amino acids enables Semenax to increase ejaculate size up to 500% and make your orgasms longer and more intense than ever before.

Semenax Homepage | Results | Order Semenax – Bigger Orgasms

Guarantee:

While it doesn’t rival Volume Pills 6 month guarantee, Semenax does offer a 67 day guarantee which will definitely offer users the opportunity to see just how effective Semenax is.

Actual User Testimonials:

• What I’ve noticed:

1. Volume increased by about 200% on any given day, and 300 to 350% if I ’save up’ & the ‘mood’ is right.
2. Slight increase in ’shooting’ distance.
3. Very very small (but noticeable) increase in intensity.
4. No noticeable change in ‘texture’ or appearance directly related to Semenax. Rather, I’ve found that what I eat/drink that day seems to effect this the most.
5. I wouldn’t say more ‘intense’ orgasms, but much more satisfying.

• After just a week of using Semenax™, I can tell you, there’s more cum than ever. Wild!

• …I shoot out a huge load every time!

• I feel like a teenager again — amazing, intense climaxes and big, powerful loads.

• …semenax was the only [semen enhancer] that worked for me.

Click here to go to Semenax’s official website…

Volume Pills is the #1 semen enhancement pill on the market today (according to their website). It is 100% natural, medically endorsed, and can help you ejaculate 5x more, which should “fill up” your lover, as one user’s wife described it.

Volume Pills Home Page | Ingredients | Testimonials

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Effectiveness:

• Very high success rate
• Medically endorsed
• One bottle tackles all these problems:
  • increasing ejaculate,
  • boosting virility,
  • improving sperm quality and motility – perfect for those trying to conceive!
  • increasing testosterone levels,
  • increasing sex drive,
  • giving you harder erections,
  • and better performance in bed.
• No automatic rebills…your card only gets charged when you want more! – Worry-free ordering
• Established company with an excellent track record

Volume Pills Home Page | Medical Endorsements | Order Volume Pills – #1 Semen Enhancer

Guarantee:

Volume Pills has an unheard of 6 month money-back guarantee – that’s two to three times longer than the “other guys” and it means:

(a. the makers of Volume Pills firmly believe their product works and they are willing to prove it by giving the industry’s best guarantee,

and

(b. this is not some “fly-by-night” company pushing some knockoff scam on you…this is a tried and true product that obviously works…and works well, judging from the amount of testimonials I’ve seen!

Actual User Testimonials:

• …I would estimate that my volume is up probably three times what it used to be.
• …[my ejaculate] has increased up to 3 times the amount…
• …longer orgasms just in one week!
• …Much more volume and explosiveness!
• …My wife says i fill her up. She loves it!!

Click here to go to Volume Pills official website…

1. Get in shape

Getting in shape is a great way to increase your ejaculate volume and potency. Working out raises testosterone which increases sperm production not to mention the overall benefit for your health.

Just remember to keep your workout sessions short and anaerobic (not cardio), because spending too long at the gym or doing too much cardio will actually lower testosterone.

2. Stay hydrated and eat right

So many people overlook this easy way to increase your volume…just drink enough water everyday and eat foods that help you increase your testosterone levels. The right amount of water will vary depending on your needs, but you should be getting 6 to 8 glasses a day at least.

As for your diet, think nuts, leafy vegetables, white meat chicken, and salmon to name a few. Avoid fried foods and caffeine, because they slow or stop your testosterone production.

3. Avoid the late night parties

Okay, maybe you don’t have to avoid all of them, but those late night parties have a couple of enemies to increased semen volume:

• Alcohol – a few drinks aren’t a problem, but heavy drinking (three or four drinks in an hour) is a surefire way to make your testosterone levels go into a freefall.
• Lost sleep – Researchers have discovered that not getting enough sleep (think 7 to 8 hours a night) will cause your testosterone levels to sink faster than the Titanic.

4. Enjoy your morning wood.

That’s right…enjoy it.

Why?

Because having an erection actually helps boost your testosterone levels and having one in the morning will help build on that testosterone you’ve been accumulating all night.

5. Take a sperm increasing supplement.

A lot of people don’t think this is necessary, but it’s really an invaluable part of your volume increasing regimen.

See, there are a lot of good herbs and vitamins you can take to increase your semen/sperm. I’m talking about well-documented, proven herbs.

Now you can run around town and buy each one individually, but the easiest solution is to just buy a sperm increasing supplement that has everything you’re looking for and take just one or two pills a day, not 17.

Click here to go to the reviews…

Article featured on EzineArticles.com

Yes, something as simple as what you eat can increase, or decrease your sex drive. To avoid launching into a huge scientific discussion on how foods influence sex drive, let me just sum it up by saying foods that increase sex drive are foods that raise testosterone levels.

Eating the wrong foods can actually decrease your testosterone level and raise your estrogen level. Estrogen is a group of hormones that increases sex drive in women, but decreases sex drive in men, so if you’re a guy, you want to avoid anything that increases estrogen.

Are there foods to increase libido?

Yes. There are many different foods that increase sex drive, but we’re going to cover the most popular and the easiest to get. Be warned, not all of these foods are going to be on your favorites list, but try to focus on the end result.

•    Oysters are full of protein, magnesium, and zinc. They are actually the richest food source of zinc. Zinc is one of the key nutrients that aids in sperm production. Eating cooked, canned, or raw oysters once a week will also cause muscle growth.
•    Grilled or broiled lean beef is high in protein, iron, magnesium, and zinc. There are very few foods that have a higher impact on testosterone levels than a big juicy steak.
•    Beans, whether they are baked, canned, lima, kidney, or navy, are the best vegetable when it comes to zinc. They are also high in fiber and protein.
•    Poultry is high in protein without being as fatty as beef. Roasted or grilled, chicken and turkey should be eaten at least 2-3 times a week.

•    Eggs are an excellent source of cholesterol. Testosterone is basically manufactured from cholesterol. You should have some every day unless advised otherwise by a physician.
•    Eating a cup of cottage cheese every day will increase protein without increasing fat intake.
•    Broccoli is high in Indole-3-carbinol and fiber. Indole-3-carbinol helps reduce estrogen levels. Eat as many servings as you can.
•    Cabbage is also high in Indole-3-carbinol and fiber. Try adding coleslaw and sauerkraut to your diet. This will also help to control weight gain.
•    Brussels sprouts are also great sources of Indole-3-carbinol and fiber.
•    Raw Celery contains androsterone, which is released through male perspiration and turns women on.

•    Avocados are high in folic acid, which increases energy and stamina. They also contain the vitamin B6, which promotes male hormone production.
•    Figs not only can improve libido, but they also can increase sexual stamina.
•    Garlic is often avoided because of the smell. However, it actually increases the blood flow to your sexual organs.  If you don’t want to have to worry about your breath, try taking some capsules instead.

Besides zinc, magnesium, protein, and Indole-3-carinole there are several other vitamins and minerals that are important for sperm production and increased libido; Linoleic acid, which is found in vegetable oils and nuts, is important for sperm production; and Phytoestrogens, which are found in soy products and tofu, they can reduce risk of prostate cancer and prevent tumor growth.

What if I’m already eating those foods? What else can I do to increase my sex drive?

If your diet isn’t the problem, you might need to try a sexual enhancement pill. Think of it like a vitamin for your sex life and you’ll understand why it’s so important. A great sex drive requires a healthy body and the right amount of vitamins, so if your sex drive is lacking, invest in a sexual vitamin and take your love life to a whole another level!

Remember, libido is a very important part of your health, so make sure yours is in good working order. Your lover will thank you!

Maximum Pills

Maximum Pills has been discontinued….

I’m not sure why. I wasn’t able to get a response when I emailed them, but I promise I’ll keep trying.

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Maximum Pills has carved out the perfect niche, in my opinion. They have managed to become the #1 choice for male porn stars, according to their website.

Click here to go Maximum Pills official website…

Stinger RX

A relative unknown on the penis health scene, Stinger RX has the appearance of a solid, no-hype just results kind of pill. However, appearances can be deceiving.

The first thing you’ll probably notice when you visit their website is the 105% money-back guarantee. I would be impressed, but I can’t seem to find when the guarantee expires. Without knowing how long the guarantee lasts, I can’t be sure I’ll actually receive this impressive refund.

The good part about Stinger RX?

• Appears to work for some people – according to their testimonials
• 105% money back guarantee may be possible

The bad part about Stinger RX?

• A lot of negative reviews and ratings
• Have to take it 30-45 minutes before sex…who wants to plan sex?

Conclusion?

Stinger RX is different from the other pills on the market, but its differences are the main reasons I would not recommend it. Further testing and refining needs to be done before I can recommend Stinger RX to anyone.

Could be a solid contender in the future, but I want results now…

Click here to go to Stinger RX’s official website…

Benefit #1 – Increased sex drive

Most volume enhancers/semen pills increase your semen volume by increasing your testosterone.

Translation?

You’re gonna be a LOT hornier (unless you’re already a nympho). Make sure your lover is ready to do it more often and with more intensity, because you’re going to be more of a sexual superstar than you’re used to being…trust me!

Benefit #2 – Overwhelming confidence

You hear this advertised on every semen enhancing product’s website, and you might be thinking they’re just trying to sell more product…but you’d be wrong.

There is something about pumping out a LOT of cum that just makes a man feel like…a man. Girls may tell you that it doesn’t matter to them (I don’t believe them) but you as a guy know that if you had to choose between pumping out a regular load or a super-sized load…we’d all pick the BIGGER load.

Why?

Because a bigger load just screams out that you’re chock full of masculinity…and knowing that adds an aura of confidence that women WILL notice…so get ready!

Benefit #3 – Increased fertility

Now if you’re like that couple in Canada with 18 kids, you might question whether this really falls into the category of “benefit”, but I know the thousands and thousands of impotent men and those with low sperm count would tell you differently.

There’s nothing more emasculating to a man than to hear you don’t have “enough” to make a new life…to bring a child into the world. And it’s not a one-time pain…you’ll feel it every time you hear about some other couple getting pregnant, or hear some other couple talking about their kids. It’s not a good feeling, trust me. It’s definitely, definitely something you should avoid having to go through in your lifetime.

If you’re one of those guys I’m talking about, you know how much of a benefit this would be, and I hope you are taking a semen enhancer on a daily basis, so that I can hear your success story very soon. If you’re not one of those guys, don’t think you never will be…it happens to a lot of guys and most of them never expected it. Impotency and/or a low sperm count can happen to any guy.

Click here to go to the reviews…

Let’s take a quick tour of your insides and see if we can pinpoint the problem…

Now before we get started, there’s something that has to be made clear.

Semen and sperm are not the same thing.

Semen is composed of sperm and secretions from several other parts of your body (seven to be exact). These secretions are designed to help transport the sperm safely to its destination.

Sperm refers to the actual spermatozoa (the “baby makers”) and only makes up about one or two percent of an average “load” of semen.

Now that we have cleared that up, let’s do a quick rundown of where sperm comes from.

Sperm is produced in the testicles, or testis, shown in the bottom of our diagram. From there they move upward to the epididymis (right above the testis) where they spend a few months “maturing.”

After maturing, the sperm moves up through the vas deferens, past the seminal vesicle, prostate gland, Cowpers Gland* and glands of Littre* (not shown) and on towards the tip of the penis.

Secretions are gathered from each of these different areas, what you and I would call semen, to help protect the sperm on its long journey.

Now that you know the origin and makeup of semen and sperm, it’s easy to see why there’s more than one answer to the question “Why am I not producing more semen/sperm?”

It could be that you have an enlarged prostate and that is decreasing the amount of semen you are producing, or your testosterone might be a little low, inhibiting your production of sperm, or maybe just something as simple as you aren’t drinking enough water.

That’s why it’s important to address as many issues as you can, to help ensure that you are achieving your maximum “load” each and every time.

The 5 Steps to a BIG Finish…

Click here to go to the reviews…