How to naturally increase testosterone with exercise (types of exercise, reps, rest period, etc.)

[@solarsystem1605]

Watching Dr. Malik increased my testosterone naturally without exercise.

[@brandonporteriamyasuke1507]

😂🤣😂

[@ChromaticsMusic]

😂😂😂

[@Electronicsflippa]

Absolutely 💯

[@deanlol]

She is definitely very attractive but maybe you need to go back to middle school.

[@AcapellaAddict4Lyfe]

Same LOL

[@Jack-x3i8m]

Mrzarvok and his magical recipes changed my life. I'm just gonna say that

[@dinomiljkovic8516]

Man you are so right, I feel sorry for the people who haven't found it yet

[@Cnc-t4o]

Just go to mrzarvok and see for yourself. You won't regret it.

[@priyabratasarkar4831]

What is it can you tell me about it please?

[@ICTenjoyer]

@@priyabratasarkar4831ignore the comment, it’s a scam and the likes are botted

[@nnmartin94]

- Resistance training is better, endurance training releases cortisol which reduces T - Use heaviest weights you can - High volume - Short resting periods - Use free weights as opposed to machines (stabilizing muscles engaged) - Lower body muscles have larger mass, so squats and deadlifts do more than benching - Better not to go to failure, since that releases cortisol - No conclusive proof on improvements to basal/resting T, although some correlations with losing fat content - Older men have lower response, but there's sufficient evidence to still prove effective

[@gemox3225]

Unfortunately I have some injuries so I can no longer lift heavy.

[@cristiancastro1381]

Heaviest weight you can but not to failure?

[@timmiet47321]

High volume? No no.

[@scarred10]

No type of training increase your resting test levels,its acute effect only and endurance exercise doesnt produce significant cortisol unless excessive volume and I intensity chronically like elite aerobic athletes. Most dummies on KZbin will think this means dont do any cardio.

[@martinbak]

Exercise as hard, as long and as often as possible. BUT remember to be listening to your body, mind and your energy levels/motivation so you avoid to overtrain which only will set you back in all aspects. Enjoy 😉

[@johnbmw550i]

Good info, I am 75 this year been lifting weights for 50 years, still training twice per week now as recovery is slower due to age.

[@mannyledell4602]

Respect

[@JasonFranklin-n7i]

75 and strong.💪

[@bryanaffinito5588]

Thats my goal. 75 and keep going 🔥

[@ralphryder3000]

You old farts are giving me so much hope!! Haha!! Seriously though. 43 and always thought in my head not to listen to old age stigmas. Keep on keeping on!! Life can get better with age / experience!! 💪😁 Thanks

[@alfonsoranierigiugliano7058]

Respect man❤️

[@MassGainingGuy]

At 47, my testosterone levels are at 398, I'm still building quality muscle at this age and I look better than 99% of the people at my gym. Keep pumping!

[@phoenixrisin2269]

Find a new gym

[@Gespense]

​@@phoenixrisin2269😂😂😂😂

[@timthetrucker6216]

🔥

[@brandonmonestime7129]

@@phoenixrisin2269😂😂😂

[@Nenad-ICXC-Shuput-GFAMMA]

Nice work

[@rdmckeever7645]

"Never skip leg day." Doctor's orders...🙂

[@terrydaniels9126]

Thanks Renee 63 168 pounds exercises daily 300 to500 push ups starting squats use hand weights lot of strech exercises eat healthy fish fruits green veggies minerals widowed that bother me take care of my health you are helpful great videos terry

[@loveisthething]

Sleep is a huge factor as well

[@billfromgermany]

What an excellent presentation. Didn’t expect a urologist to be so knowledgeable about exercise science. Found this better than any number of “so-called” weight training specialists.

[@scarred10]

What makes you think shes correct?

[@mtolivesecurityshipping5455]

This is still a new topic for researchers. I use to train 8 hours a week in mixed forms of training and my T-Levels were about 320. I would get tired and nap for a half hour and felt great. If you have a large belly that is the warning your body gives you to start eating less and moving more.

[@dejonpork1538]

Where do you go to test your t-levels?

[@brianplato3932]

320 is on the lower side tho

[@ernest1576]

Really you don't say

[@panthersrhule1806]

Tysm for what you do for the male community, dr Malik. 🥺

[@MarS-zf4up]

Yah for real...thanks a lot!

[@SheedLordBear]

Why are you crying?

[@Skinny_Pimp]

SIMP!

[@Starboy-wq8lg]

@@SheedLordBear Because he was low on test

[@PLP0321]

@@Starboy-wq8lg😂😂😂

[@wfqsfg]

Wow, I'm in my 60s and seeing those older men really set me back. I am ready to start back up after being away from weight training for a while. I spent years in the gym weight training but life sometimes gets in the way and things change. I really feel like I am still able to get good results with resistance training.

[@Kris.G]

I hope you go back to the gym. It's never too late. I started training in my late 30's.

[@michaelfera5515]

I have lifted haphazardly throughout my life, but at age 50, I started powerlifting. Now 56, it has changed my life. You are *never* too old to get the most from your body. Good luck, my friend.

[@wilkinsbrito5168]

@@Kris.G im 36 and im restarting after 10 yrs.

[@Hungrybird474]

Trt 👍👍. For 3 /12 months . You will love it 👍

[@francisponsianobanda5573]

Watch later

[@4_the_health_of_it]

My total serum testosterone levels at 56 were 526 ng/dl, whereas now at 62 they are 611 ng/dl. The two main factors: I lost a lot of my visceral and subcutaneous fat along with a steady dose of workouts (5 - 6x/week).

[@4_the_health_of_it]

@@Lee-1 Am I sure I lost visceral and subcutaneous fat? I have taken a pre and post DEXA scans.

[@123pappucantdance]

Michael how old are you if I may ask?

[@4_the_health_of_it]

@@123pappucantdance 62

[@123pappucantdance]

@@4_the_health_of_it thank you. I am 34 year old. Is testosterone level should be checked regularly?

[@michaelfera5515]

Excellent numbers! I'm went from 520 at age 50 to 710 at age 56. I attribute that to powerlifting. I started taking Tongkat Ali and Fodogia Agrestis, which has brought my recovery time down to what it was in my 30's, so I can do more work. It's been life changing.

[@Paul-th9es]

Pick your pain or it will pick you. Am 40, and I feel amazing. Whats not been mentioned is the hormonic acute stress response of working out and Ice baths. Stress reduction is the goal. I Rewire my mind and dwell on the joy after a work out, this leads to me to stay consistant. Its not volume in one session, but volume of a lifestyle, consistancy is key for me.

[@dimak76]

how long you do ice bath? how often?

[@Paul-th9es]

@@dimak76 you work into a real ice bath, your first few time the tub will spit you out, your goal 7 min. I take ten min cold showers now, I work outa town, soo, if its a Holiday inn, clean, I poor Ice into a bath, its a reset, you feel like you didnt work, plus my mood is much better.

[@JohnPiperBoots]

@RenaMalikMD - You are a sweetheart in more ways than one! Thank you! ❤❤❤ 1. Large muscle groups, heavy weights, but not to failure 2. Keep viseral fat down 3. Little rest between sets It is working and I am in my 60s !!!!! Also VERY inspiring to hear from guys that are older than me! Those 75+ WOW! 👍

[@ommpeter]

What a mind blower, going to failure is not necessarily better. Thank you for sharing Dr Rena!

[@MrPootzen]

Going to failure has been shown to increase muscle mass and strength in the latest studies.

[@FVBmovies]

@@MrPootzen Going to failure increases muscle size, not strength, and also increases the risk of injury, more load on Central Nervous System, higher Cortisol and longer recovery. People not taking steroids have no practical use of going to failure. Additionally, may we see the latest studies you speak of?

[@drewjdelaney]

Best advice ever, "Never skip leg day."

[@Riadurrohman]

Agree

[@MarcoGonzalez-bi6cg]

And cardio

[@stevebirk6399]

Gospel my friend.

[@oneeyeman6118]

Unless you're deloading

[@partlysimpson5154]

What u do with that testosterone?

[@alphamale3141]

Very helpful - even for a 76 year old male like me. I’ve been training with weights for several decades. The most important point for me was that a male is most likely to increase his testosterone when using the larger muscle groups such as the thighs and glutes.

[@artisaprimus6306]

Since I retired I've been able to commit to weight training, three times a week. I'm as muscular as I was at twenty-five. My metabolism seems to be in overdrive, so I eat five times a day. I'm lean and rock hard. I follow the training model of three sets per muscle group, with thirty to forty seconds rest between sets. I've increased weight gradually at five pounds increments. I'll be 70 in November. Sweat is the Foundation of Youth.

[@CaptainDunsel]

What is your routine? What exercises?

[@artisaprimus6306]

@CaptainDunsel I work three times a week. I train at my local Planet fitness. I start with the back station, lat pull down seated rowing , tricep push down, standing upright rowing 3 sets each station. Then, free weights seated bicep curls, standing hammer curls, isometric exercise holding a 50 lb dumbbell to failure 3 sets. Standing shoulder shrugs, shoulder press with dumbbells,3 sets. Elevated pushups to failure. Chest crossovers using cables 3 sets, last one to failure. Three sets on the hack squat and leg extensions quadriceps and hamstrings ,3 sets. Abs , legs raises on the fitness tower, set ups with a twenty lb medicine ball 3 sets. My ab definition is visible thru my compression shirt, so it works. I finish with 15 minutes on the message chair. Good luck

[@iAmNotImpressedd]

Not a single man , including the most trusted and highly rated and verified MEN on KZbin has yet to clearly and in such sincere and academic way , explain exactly what is actually true. You have done an IMACLUENT job help us (yet to be fit ) men achieve a clear and instructive understanding of natural way we humans ought to increase our T levels. May you be rewarded .

[@PrikaGidli]

It's strange than you didn't mention testostux, everything that you need for perfect health is here

[@IstyManame]

thank you very much

[@rfrancoi]

The facts that this Dr provides is absolutely amazing.

[@johnmosure5802]

Very helpful information. I still train hard at age 75. Legs are my favorite, and I leg press 700+. Keep that testosterone going!

[@michaelfera5515]

You're a masochist! I'm impressed. I don't skip leg day, but I don't enjoy it either. 💯💯

[@johnmosure5802]

@@michaelfera5515 Thanks! Legs I do best, other parts, chest, not so well, old shoulders....lol

[@michaelfera5515]

@@anthonysmith820 Leg Press machines are notoriously random. I'm sure he can press 700 on the machine he uses.

[@johnmosure5802]

@@anthonysmith820 Well, the sled weighs 118 empty. I then add 12, 45 plates and 2, 25 plates. You do the math

[@russellcyr4867]

@@anthonysmith820 ....Tom Platz is only 67 for starters and he never used to do leg presses as he considered them inferior to squats. I'm sure he could leg press 700 for about 50 reps.

[@sleepdeprived7780]

Such great advice!! I was at the gym last year and was just chit chatting with this older gentlemen, early 40’s. He recommended this channel to me and when I told him my age (29) he looked at me and told me “Wow you look good for 30”. I was so humbled and probably says a lot to why 30 year olds look like these days 👀

[@IRON_D]

I have worked out and played sports my entire life, and watch a good bit of health fitness videos on KZbin. Your information is spot on , and I always enjoy your content… Happy New Year! ❤

[@DunkinNugget]

I had a pituitary tumor that messed with my testosterone. Luckily I got it removed back in 2019, I went from being mildly depressed, irritable, anxious and overall a terrible person to hang out with. Oh and I was 424lbs, now I'm ~250lbs, I got muscle, I stopped taking t-injections over a year ago and my life has done a 180, like seriously the last 3yrs and especially the last year has been amazing for me. Men NEED testosterone, I don't care what you think or how you think you feel men NEED testosterone.

[@tonehernandez8598]

Why did you decide to come Off testosterone.

[@jacobjorgenson9285]

Look into Wim Hof and breathing cold therapy

[@DunkinNugget]

@@tonehernandez8598 because i wanted to know if my body could do it on its own and thankfully it did, I've been off testosterone for years now and still making progress

[@John-hw3ds]

In 6 months of keto and crossfit I lost 53lbs and raised my testosterone naturally from 213 to 320 total test and I'm 48. I could tell my test was going up, but was surprised by the lab results. Lots of squats, dead lifts, cleans, and snatch workouts in those six months.

[@TheUby123]

Great

[@neox9369]

Damn it’s true about the drop of testosterone, 320!? and no it’s not because you’re 48.

[@pixel6878]

320 holy F 🤣 213 my laaawd

[@correctpolitically4784]

I think I'd be looking for other ways to raise it .

[@robcrozier1692]

How do you know if someone is doing crossfit , they tell you lol

[@simmo1567]

Absolutely love your channel! Best part of this video “that’s why you never skip leg day”. Love it!

[@khaoticgrumpy]

I just started working out and after weightlifting in the afternoon I noticed a huge surge in energy. Glad to know it increases testosterone

[@german_lifestyle_tajbakhsh7282]

Perfect video for sufferers of Post orgasmic illness syndrome

[@Eric-g9c5o]

I would encourage this community to look into Kettlebell or Steel Club/Mace based workouts. This style of training checks all of the boxes for supporting the Testosterone boost the Dr. described from the video: - Resistance Exercises - With Large Muscle Mass - Moderate to High Intensity - Short Resting Period - High Volume.

[@correctpolitically4784]

Checks all the boxes for sht that wrecks your joints to. I never understood low impact until now.

[@hubriswonk]

I recently started training with a club and what an amazing workout..........are real wake up call for smaller, weaker muscles!

[@WeightsNGunz]

What an outstanding video! Having been training with weights for 35 years and being on TRT, I’m very impressed with your knowledge. I love your channel. ❤

[@xbenxwilsonxhighlights7879]

35 and on TRT what for?

[@cjax3187]

I think he said he has been training with weights for 35 years....

[@WeightsNGunz]

@@xbenxwilsonxhighlights7879 Training with weights for 35 yrs.

[@bobbygrey5859]

A big Thank You Dr. Malik I really appreciate your knowledge and information to keep me headed in the right direction. At 56 I still feel like I'm 35 & often told I look like I'm 37-42 years young 👍🏽 Keep on sharing the good information 😊

[@Thebestboxer776]

Probably one of the best, if not thee best video I've ever watched concerning this subject. Dr. Malik, you never disappoint.

[@tahiti1]

And as with jump squats it should be pointed out that not all resistance training requires weights. Look at any calisthenics (body weight athlete) or gymnast, to see that. In fact pole and rope climbing are two of the biggest testo inducers as they engage the whole body at once.

[@Hercules003]

Didn't know Rope climbing was so good. Thanks for the info.

[@scarred10]

They are not,its entirely irrelevant the acute effect of exercise on test because it will have no health benefits

[@mss627]

One of the things I've found as I've gotten older is my rate of improvement has slowed to a crawl. I used to do three sets of 225 on the bench. After a 20-year break, I can't even do 100 and when I try to force myself to lift heavier weights I usually wind up injuring myself and having to take time off. So I'm now being careful about the amount of weight I lift. I'm going for consistency. I'm in the gym every day. No excuses. Don't know what it's doing for my testosterone levels but I feel 100 percent better.

[@twinrivers6200]

Just curious why'd you stop

[@Knghtly]

Lots of actionable information to help improve T level optimization via exercise! Thank you Dr Malik!

[@FrankZen]

Watching this video boosted my testosterone!

[@esronmills825]

This was brilliant and very helpful. Thank you Dr. Malik!

[@jeffl915]

My test levels were in the 200’s, and the problem with exercise was, after work, I was too tired to do it. Since I have been on trt, I got my energy levels back, sleep better, and am overall much happier. Now I have the energy to exercise.

[@Gespense]

What are your levels now?

[@jeffl915]

@@Gespense I keep them 800

[@mickeyaugrec7560]

Wow - this is great! I am not a bodybuilder, but I am a believer in resistance training. Great info, thanks Dr. Rena!

[@tyrannosaurusburke]

For someone who's still working off his COVID-19 weight, this is an especially informative video. Thank you.

[@iksnyzrog]

Don't blame Covid.. being honest with ones self is the best first step to healthier choices.

[@CitizenoftheWorld1]

@@iksnyzrog Agreed. I gained 60lbs of "covid weight" but I take accountability for overeating and overdrinking when I was unemployed for most of 2020

[@iksnyzrog]

@@CitizenoftheWorld1 Step one: CHECK. Now get out there and lose that 60lbs!

[@CitizenoftheWorld1]

@@iksnyzrog 8lbs down since last month. I'll get there! 💪🏽

[@iksnyzrog]

@@CitizenoftheWorld1 Hell Yeah!

[@tomhoward8304]

Thank you Dr. Malik. This will serve as a guide for how I develop my weight room exercise routine. I appreciate the information that you share. You're the most trusted online source that I have.

[@---zg7ex]

this MD talk so clam and smooth, i found it is really relaxing my mine, thank you doc

[@jamesharkenreader2346]

Wow you are a genius! I’m very grateful you broke this down better!! Makes sense!! I have a friend that does crazy endurance but looks the same !! I sent him your link !! I’ve been telling him the same thing !!

[@soundslight7754]

Dr Malik makes a lot of sense here, of course this video is about testosterone alone but there are many other health benefits to doing high intensity exercises regularly

[@jlv3x]

I have to correct one thing she said about lifting your max weight for the most reps. You should never start at your max weight because that is the best way to get a muscle strain on injury. You should always start at a lighter weight and work your way up. You will naturally do more reps of lighter weights to prepare your muscles for that heavier weight. This is the best way to prevent injury or strain, because once that happens then you will have to limit weight training to recover. That would lead to less productive workouts, which defeats the purpose why you're working out in the first place.

[@darrylknight2675]

Thanks for the advice

[@adegbenroagoro5180]

Extremely accurate video. That comment Rena about “leg day” was spot on. I do two per week.

[@edwardk3]

This is a woman who had a good relationship with her father! I always love seeing this.

[@dutt9160]

Best sum-up video on the topic! Thank you very much!

[@AlaskanGoldMiner]

Great information, Doctor. I appreciate all you do for men’s health. A healthy testosterone level is extremely critical for a man’s health and wellness, especially as we age.

[@moongloomable]

Really helpful information without any fluff. Thank you!

[@motionboy356]

Great video! Thanks for this! I’m going to incorporate this info in my workouts. I like how at the end she more or less said; Get up and start doing exercise!

[@yamoud777]

Everyone who goes to the gym or is struggling to lose weight should watch this video. Good job doctor

[@kennethneveski1892]

This video is spot on. I'm 60 and never skip leg day. Usually do heavy weights to failure on most exercises like squats and leg press. Later in the day, I am definitely feeling the 'boost' in testosterone. In fact, before I go to gym, I usually 'alert' my lovely wife, "Honey, today is leg day. You know what that means?!" LOL.

[@IPlayOneOnT.V.]

Thanks, Dr. Malik. You're a walking medical encyclopedia and you can verbalize it all.

[@health_info_review]

Walking is another great way to boost your testosterone levels as well since this involves using your legs while moving around on foot outside or inside your home or office building (depending on where you live). It helps create a sense of urgency because it makes you want to get moving now instead of standing still doing nothing at all!

[@kawasakizx10rr-trackbikeco85]

no it doesnt......no quad flexion which is also missing in running, that's why running is one of eth worst things you can do..

[@reymeza2707]

False. Swimming is way better. Basically walking is cardio, no resistance.

[@Winterstick549]

​@@kawasakizx10rr-trackbikeco85He said Walking, not Running.

[@Winterstick549]

​@@reymeza2707 Do both, and include biking. These can all go with resistance training.

[@kawasakizx10rr-trackbikeco85]

@@Winterstick549 walking is great but useless for directly boosting testosterone. if the goal is to lose excess bodfyfat and raise testosterone via that mechanism, its a great way to help create a caloric deficit without overly stressing the endocrine system

[@Abelius]

This was comprehensive as hell! Thank you!

[@freedom_news]

Dr Malik is very good in her subject…

[@m1000black]

Great info, Jeff Nippard walks the talk about these exact things and then gives the paths to do it!

[@sheldoncooper0]

Here's the deal between free weights and machines. When you use either, you're always using your core (if needed). E.g. a smith machine standing shoulder press requires your abs/lower back (i.e. core) as well, similar to a barbell standing shoulder press. The difference is actually because in all muscle groups, when you go free weights, it uses a lot more muscles, because it brings in the stabilizer muscles, which aren't there if you have a fixed range of motion with a locked-in machine. For example in a smith machine, the bar can't wobble over to the side etc. and is stable, so you're not using those muscles... Whereas for a barbell shoulder press, it can easily topple to the side and knock you off balance if you don't control it properly by actively trying to stabilize the bar i.e. stabilizers are brought in.

[@DivaRoach]

I was thinking the same thing. I was hoping people engage their core when using isolation machines instead of yanking the handle around

[@phoenixrisin2269]

Ligament and tendon strength is another reason

[@ahmedtareq9055]

Brilliant video. You covered th whole topic from A to Z in only 11 minutes, Thank you, doctor.

[@gabrielbarrantes6946]

Stress kills testosterone

[@nawazwaseem2219]

Yes definitely. I was stressed out for years not knowing the cause. Probiotics saved my life. They are amazing for stress and anxiety.

[@gabrielbarrantes6946]

@@nawazwaseem2219 Probiotics wrecked my gut sadly, not for everyone...

[@denver.d7030]

​@Gabriel Barrantes no they don't they are for gut health, but most don't actually reach your gut properly try "seed" I've been using it for a while now

[@Supreme_Pain]

It does, and the more you think about not stressing, the more stressed you get 🙄

[@edgarramos7167]

@@gabrielbarrantes6946 are you getting your probiotics from actual food or supplements?

[@Hercules003]

6:49 "Going to failure may not be best for your testosterone levels." Damn I wish I knew this before. Thank you so much Dr Malik. Fantastic video. We want more well informed videos like this please.

[@overlordp.3758]

You're right I have been doing that for years

[@8MWm3e4b]

@hercules this is the biggest bs possible. ALWAYS train to absolute failure. All-in, flat-out.

[@mjolnir9855]

@@8MWm3e4b Amen. Guess what increases testosterone most? resistance. You get more resistance all day long from your muscle when you have to move around BIGGER muscles. How do you get bigger muscles? By building bigger muscles which is a result of LIFTING TO FAILURE.

[@8MWm3e4b]

@Ewoks A Lot The reason why a muscle would grow if you don't push it to the max? Who invented rir anyway?

[@4ft3rburn3r]

@@8MWm3e4b Pushing to failure increases chances of injury. Also, a lot of people who say that are also juiced to the gills which they forget to mention lol

[@sevenpaulperalta929]

You are awesome! I am 59 with spinal cord fusion and have started resistance training. Immediately, I began feeling more sexual desire and my performance is increasing. This video just explained why!

[@vishalyaduvanshi8846]

I have done resistance training, Endurance training, cardiovascular training, HIIT, calisthenics, specifically for a longer period of time, I can surely tell what Dr. Told us is absolutely correct , plus resistance training and calisthenics are the two training with some cardio can make you beast🙌💪💪

[@AjaychinuShah]

Thanks 😊

[@lheggestad]

Great information, but a little overwhelming. Would it be possible for you to include a summary (very basic) outline of the main formula you're advising us to follow? I understand it better (and apply it) when I can see it. On the other hand what I understand is that I just need to continue a regular, linear progression of weight training with high weights (high intensity) with short rests and overall high volume (total reps), followed by moderate, low stress cardio (in order to not produce cortisol). Right?

[@trick58]

I don’t believe she said exactly that. You can’t do both high reps and train to failure without introducing cortisol which will kill your gains. Think about doing high reps of deadlifts. It’s much more like endurance training than progressive loaded resistance training. So you want to lift heavy to get high intensity. That limits the number of reps. So you do a set, say whatever you can lift to where the 5th lift is the last you can do safely, with good form. Rest 60-90 seconds, then choose a weight you will fail at again on the 5th rep. Usually 3 sets is a good number. A week later, you might find you can do 6 reps at your weight before you fail. Take your rest and add 5 lbs and do your 2nd set. Now you may be back to 5 until you fail, or maybe 4. That’s ok. Do a 3rd set. The next week, you might find you are back to 6 reps at the new weight. Add another 5 lbs. This is how you keep intensity high. Always increase your reps or your number of sets or your weight.

[@LooseJointhiphopdance]

Thank you so much for this information on how exercise effects testosterone levels. I know that I need to do more of the jump squats. I’m over 50 and want to maximize my testosterone because as you stated it decrease with age each year. I need to maximize the exercise without overdoing it that will decease the production. Appreciate you!

[@Sbudre]

This is so comprehensive, that I now know exactly what to do from Tuesday at the gym.

[@mariotamayo9072]

You are great Dr. Malik. I am a 72 year old man and, frequently, I find advise and knowledge I can apply. I am very, very heathy, fit and active but, still 72.

[@neosanking1388]

Thanks Doc.. yup, Never Skip Leg Days .. legs are Biggest Muscle Group on your body.. also, never skip Cardio. helps Burn Overall Fat levels.

[@craig6t]

The last time I checked my Test levels it was 780. I was surprised because I was about 55 at the time. I'm assuming it was high for my age because I focus primarily on full-body workouts. I also do a lot of high-rep squatting (20-30 reps) and dead-lifting. It's important not to smoke or drink alcohol. Don't go on any cutting diets because it will kill your test levels. And keep your body fat below 17%. In terms of protein, I like whole eggs, grass-fed beef, and salmon. That said, you can keep your test high as you age, but you have to work for it.

[@andersbjrnsen7203]

Isnt that exceptionally high? Even with the lifestyle you describe? Must be a bit of genetics in work there..

[@craig6t]

@Anders Bjørnsen Humm...Never thought of it that way. You could be right, though.

[@virginccyy7645]

​@@andersbjrnsen7203definitely not normal, genetics and race but those numbers you get from doing 125mg of tes cypionate per week. You get 750-800mg. After a month of taking it!

[@Johnslist]

@@andersbjrnsen7203 Really, I was 780 at like 25, 30 years ago. Still workout but closer to 600. But I like the mention of diet, our American factory food eating is killing us. I'm in CA and question all these Vegans and vegetarians, who are usually all lumpy and soft, whatever...Regarding numbers, have you seen the guy who talks about 'doubling your t?' I suspect he means 350-700, but then he mentions going over 1000!

[@Thermopylae2007]

So, if I understand correctly, it's best to minimize the ups and downs of excessive bulks and cuts to keep T levels high? I am asking as I got into weight training about two years ago at 49 and feel as though I need to really build muscle for a few years and cut as needed until I develop a solid base of muscle mass for the rest of my 50s and beyond. I was hoping thar a high protein diet while on a moderate prolongued cut would allow me to melt off the fat before one or two more bulking stages. Perhaps I'll need to request testosterone tests from my Doctor every 5-6 months to monitor and adjust accordingly.

[@guntertorfs6486]

Dr Rena's eruditeness and enthusiasm is a testosterone boost producer all by itself. Her physical attractiveness doesn't do harm either !

[@Teo117]

Honestly I was surprised by the detail of high quality information. I subscribed from amazement.

[@v.k.7463]

This video is awesome! It is a lot of the thing I have been preaching for years. The only difference is that I promote much longer rest periods, but I may start experimenting with shorter rests.

[@DeAgingTechnology]

Rena...I'm not sure if you are reading your comments....but if you do: thank you thank you thank you! In a modern world when men are most often to be villainize, you bring nothing but pure health and therefor, love!...great presentation...and if I may I would love to add something very important (hopefully you might use it in one of the upcoming videos): speaking of testosterone production, we must not forget some pitfalls that incorrect training can actually bring! #1...trying to chase fast results many man (especially youngsters) are terribly over train...#2 everybody nowadays consume supplements to induce muscles growth, yet cutting down on a natural dietary fat: big NO NO NO!!...Male body practically can not synthesize testosterone without fat (ones again: I am talking about some natural fat, not the processed). I always suggest to my fighters that I train to order the fattest chunk of meat when they eat a stake...#3 Believe it or not, but extensive cardio training (even though is very beneficial for women) is a big testosterone killer for man!!....however, new studies show something interesting: if one man, instead of, let's say, doing 30-40 min of cardio, changes it to no more than 15-20 min, with some interesting twist, it becomes an incredible booster of Test and also HDH production....and the secret is this: do what we all "pick-intense boosters": 1 min walk....next 2,5 min jog...then!! 30-40 second run for your life...literally!!...I even tell to my trainees to look back and see a huge hungry lion charging at them!!...these 30-40 seconds will cost a person ALL energy...and just at the point when you feel that you lungs are coming out in chunks you slow down, keep just walking and recoup energy!....so within 15-20 min it's only possible to do 3-4 of these bursts...after that whatever the person, male of female, will fill like doing 1-2 hours of intense cardio...! This is simply much more efficient for the training....and for man it's a Test heaven: production will rise significantly at practically any age...Of course us, "older guys", we have to be reasonably careful: nobody wants to die on a treadmill...!

[@tahiti1]

Totally agree 👍

[@brawndothethirstmutilator9848]

What I personally find interesting is that I started lifting weights as a kid in the late 80’s/early 90’s and the “bro science” of observation and trial and error in the body building community was basically ticking 85-90% of the boxes on the research you cited in this video.

[@chrism2383]

Excellent, very informative, and complete.

[@HarveyWallbanger-ho2cq]

A few days after starting TRT, I was experiencing major headaches and skin breakouts. Thanks for your video

[@kevink3708]

Do you keep a check on your BP ?

[@johnmcraney8442]

I been feeling off for a while now . I knew I was overweight at 51 years old being 230 pounds . I have always been very active but at the first of the year I decided to take my life back . I went on a strict low calorie high protein diet and started cardio and weight training nearly 7 days a week . I lost 60 pounds and now I am 170 pounds with probably less than 10 percent body fat . Although I felt better as a whole I still was struggling. For some reason I decided to go to my doctor last week and had my test level’s checked. It was 250 total . I am waiting for my doctor to decide what to do about it . I go back to see her early November

[@MohammedHifzurRahmanAman]

You should share exercise videos also to boost the testosterone level.

[@coldonehernandez4906]

Dr . You’re all the motivation I need

[@keandresimon7343]

Dr Rena, Just you making these informative vids increases my testosterone.

[@Ivan-bv6nv]

Fax

[@katenhydris1226]

3-5 repetitions of 3 lower body exercises that at 100% of 6RM-- maxing your weight capacity and doing 6 reps 3 times of each of the 3 exercises @3’40

[@akirasuzuki9269]

I think she misspoke, it should be 3-5 sets?

[@frankmccann29]

It took .long time to develop muscle mass with sole endurance training at 72. You're a motivator. Doc.

[@kogikashakunin4683]

Try doing high intensity resistance training with short rest periods without hitting failure.

[@dudoklasovity2093]

Awesome video, very informative and motivating! thank you!👍

[@Johnsmith-do2js]

Would be more interested to hear about your skin care routine

[@aoknight9548]

You provide the most complete information in this space I have ever consumed over the internet...thank you.

[@hadriusreznor3247]

Honestly , only watching you makes me boost my testosterone!

[@3SolarSourcerer3]

Hectorius

[@abchappell01]

That was an awesome discussion of a complex topic. Thank you so much 😊

[@Worldtraveler-24]

So it sounds like an exercise program like “the Perfect 20 Minute Workout” is definitely on target with attaining these results. I’ve been doing these twice a week diligently and have noticed muscle strength, stamina, flexibility and endurance like nothing forty something years prior. I’m going to stick with it!

[@richardvaught1875]

You have helped me tremendously. Your videos are so informative that I've been able to relate things to my Dr. that would not have been possible otherwise. Along with that the info on pills and boosting testosterone. I would like to say thank you. I am a big fan and have recommended you to lots of people

[@shazimmohammed9752]

Wow you explained this so much better than those gym trainers and the explanation on volume and intensity was on point.

[@quentincrisp6933]

That's why studies have shown that tennis, basketball & football players are amongst the athletes with the highest testosterone levels! Weight training along with intense anaerobic exercise is the ideal! I'm 65 and have been playing tennis & lifting weights for most of my life and have a testosterone level of a 35 y.o. according to my test results!

[@JohnPiperBoots]

@quentin crisp - WOW!!!! Thanks for this info b/c I am one year older than you. You say that you have the T of a 35 year old, Amazing! Inspirational!

[@adrian_21055]

Yup its the jumping/sprinting in basketball.

[@claudrebille178]

Please show us your markers

[@JohnPiperBoots]

@@claudrebille178 How can he do that w/o compromising his privacy / security on YT? Agree otherwise.

[@mosesmccown5544]

Thank you, Dr. Malik it is nice to learn specific steps to include in my daily routine. Time stamp 1:35. 1:38

[@davidisrael5627]

Thank you for the visuals. They helped me understand a lot!

[@gusconde4877]

Great video. Being a urologist can you create a video for people who want to build muscle and energy after having your prostate removed. Also can you mention vitamin consumption

[@davehumphreys1725]

Thanks for the video doc, but I can't pretend that I understood any of it! All I can tell you is that, in my case [and I'm not alone in this], over the last 50 years, I have tried every exercise methodology, every kind of diet plan [ avoiding steroids and growth hormone], and every kind of exercise routine and I have NEVER gained so much as an ounce of muscle mass! My arms, chest and legs are EXACATLY the same size now as they were when I was 24 [ I'm now 73] It's something that has baffled me all of my adult life. I was an amateur martial artist and weight trained 3, sometimes 4 times a week over and above my martial arts training, and I never gained so much as a millimeter in muscle size. Go figure! When I die, perhaps I should donate my body to a sports doctor to see if he/she can work out what happened and win a Nobel Prize!!

[@alertstillness592]

Really great video. Well done video. At my age just rolling out of bed is an achievement and then getting off the floor is high resistance.

[@doratheexploder286]

you need a higher floor, easier to get up from those.

[@Laffy1345]

@@doratheexploder286 😂😂

[@Laffy1345]

Buy body lift