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💪How Many Days A Week Should I Workout For Maximum Testosterone Levels?
A few months ago I made a really popular video called “4 Clinically Proven Ways To Increase Your Testosterone Levels, Naturally”
In that video, one of the things I discussed was the best way to increase your testosterone levels based on the type of workouts you do. You can watch that video after you watch this one - I’ve put a link below in the description area.
But to get to the point, I mentioned you should NOT do cardio, you should lift weights and do so only 3-4x weekly - never more.
Now, one question I got asked repeatedly was, “what if I workout 5-6x weekly, but just do one bodypart every time. Will this still increase my testosterone or will it lower it?”
This is a good question and on paper, you would assume it works out the same. You can do your entire body in 3 workouts or 6 workouts - who cares, right?
Well, over and over again I’ve tested this theory on myself… as well as so many of my other athletes. And the fact is that working out with weights almost every day (5-6x weekly) actually causes a decrease in testosterone because it increased cortisol - your stress hormone.
And as cortisol goes up, testosterone goes down.
And all of this has to do with recovery.
Your muscles can recover very quickly - usually in about 48 hours.
Your joints, tendons and ligaments take longer to recover … typically about 4-5 days or longer.
And this because your muscles have better blood flow than your tendons.
However, your nervous system (CNS) takes the LONGEST to recover - a week or longer.
Thus, working out daily can be fine for your muscles, but NOT for your nervous system (CNS)
So even though your bicep might be resting the entire week, your CNS never rests because it’s going to the gym daily and getting worn out.
Do this for a few weeks and slowly you overtrain, lose strength, your cortisol goes up and testosterone comes down.
Plus, when you’re only working out ONE body part at a time, you tend to push more and harder. Again, that’s fine for the muscle, but NOT for the CNS.
However, if you want to workout more, you have a couple of options
You workout 5-6x weekly, but do so for 2 weeks and then the 3rd week, do less by going only 3x weekly for a week. So more volume for 2 weeks, then lower volume for 1 week to allow your CNS to recover.
Make sure you take supplements to increase your testosterone, while decreasing your stress hormones. Now you can do more and still protect your testosterone. This is how steroids work.
Thank you for watching. Please feel free to comment, like or share with your friends.
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I recently switched from working one muscle group each week to doing an all upper body 3x a week and lower body (legs) 1 to 2 times a week. So upper body Monday, Wednesday and Friday - lower body Tuesday and maybe Saturday. And in doing this I've seen major gains but was wondering the same - will it decrease my already low testosterone.
Weight loss videos here: https://www.youtube.com/watch?v=iRfXf0qX2q8&list=PLkoAH5env5qUqnwlj5qijVO6PSw1A2esS and muscle building videos here: https://www.youtube.com/watch?v=oZCyLXBKWr0&list=PLkoAH5env5qVHZp3C8T1BQNuSrfnBZGzA
I did address this in the video - but even though on paper it looks the same, it’s not. 3 days weekly is better than 6 if you’re a natural lifter. However, I’ll do a video for this if you’d like … just make sure you’re subscribed so you’ll be notified when it’s released. Thanks
Hi… I literally answered this question in the video =) … 5x a week is hard to maintain and keep your testosterone from dropping due to an increase in cortisol. Please re-watch the video to the very end.
If you are mixing up your days with one day being upper body and one being lower body. If you work out every day with no rest days in between, it's too much. I work upper body one day, lower body the next, then upper body, then lower body. It gives 48 hours rest for each but still work out 5 days back to back (3 days upper, 2 days lower).
Thanks for the info! 👍👍
Could you do a video about "Bloating". I've been recently having a lot of trouble with this.
I wake up with a flat belly and great definition in the abdominal region but after 2 meals I get bloated. At night o look like pregnant, people get really surprised about how I look, it's like another person, and i also feel terrible when I'm in this state...
Is something about my hornones?
I Read that intermitant fasting works just fine.
So before triyng anything, i wanna hear from a professional.
Okay… but this has to do with the TYPE of foods you eat and also, how many carbs. Too many carbs makes you retain water, which can bloat you. You also need to eat fiber to get rid of the “buildup” to reduce some of the internal bloat. But I’ll do a video about this, just make sure you’re subscribed so you’ll be notified when it’s released. Thanks
Great video, as usual.
I switched from my 5 day split routine to a high intensity compound focused 3 day full body routine and I feel much better, not only that I see results on my body and my lifts have gone a lot higher in weight.