3 tips to more muscle

The capacity to build muscle depends largely on the amount of testosterone in the blood. Interestingly, the amount of total testosterone in the blood is similar in younger and older males but the amount of free (or unbound) testosterone is lower in older men. Therefore, the capacity to build muscle mass is also though to decrease with age.

However, the results from a recent study suggest that once a certain amount of free testosterone is available in the system, this anabolic hormone works the same at helping to build muscle regardless of age. Therefore, guys should do everything they can to enhance their natural production of free testosterone.

1. The first sure fire way to boost circulating free testosterone levels is to perform short but regular weight lifting workouts. High overload weight training appears to be all important to obtaining a natural, highly effective boost in this hormone.

2. Secondly, get plenty of sleep, particularly if you’re training hard. Low testosterone production in men has consistently been linked to overtraining. So if you do make the effort to exercise intensely, don’t blow it by not getting enough sleep.

3. Thirdly, dietary protein may also be a factor, particularly the quality of the protein consumed in the diet.

Source: J Clin Endocrinol Metab 90, 678-688, 2005