All men want bigger stronger muscles but there is so much misinformation out there and conflicting “facts” it’s hard to know where to start.
In this article, I will discuss 5 ways to increase your muscle size and strength which are simple to understand and impossible to dispute.
1.Lift Heavy Weights
It sounds like a bit of a no-brainer that lifting heavy weights will help you get bigger and stronger but you have to do it correctly.
There are a few scientifically proven exercises which will naturally increase your hormone profile which means bigger gains faster.
In a 10 week study on men, squats were shown to decrease cortisol. Cortisol is a decreases natural testosterone levels so if you can decrease cortisol you can naturally increase your testosterone.
In another study on 10 male athletes, researchers found that doing deadlifts was just as effective at increasing your hormone profile as squats. This is likely because both exercises recruit most of the muscle fibers of the body in each movement.
So, you aren’t that into lifting weights? No big deal! Have you ever noticed that Olympic sprinters are freaking ripped? As it turns out doing sprints also elevates your hormone profile!
You want to keep your sprints at about 250 meters or less though or else you start doing more long distance runs and that can actually decrease your testosterone levels.
2.Fast for 16 Hours Each Day
Concentrate on meeting your caloric needs each day within an 8-hour time frame. It’s not as difficult as it first sounds since for 8 of your 16 fasting hours you are sleeping.
Researchers have found that by limiting your eating to 8 hours every day, you can increase your growth hormone production which means more strength and more muscle.
3.Get Your Vitamin D
It’s been estimated that around 75% or more of people are deficient in vitamin D! According to a European aging study, men lower in vitamin D also have lower levels of testosterone and higher levels of estrogen.
However, supplementing with vitamin D may improve testosterone levels by as much as 20%. That’s a big increase and more testosterone means more strength and bigger muscles.
4.Supplement with Ashwagandha Extract
This herbal remedy native to India has been shown to have a tremendous benefit for men undergoing a strength training regimen.
To be exact, over an 8-week trial the average man increased their one rep bench press by an incredibly 43 pounds! Now that’s a serious strength increase.
Not only will chopping wood make you feel manlier, it will recruit lots of muscle fibers providing a big boost to your overall strength. On top of that, it actually increases testosterone levels!
A recent study actually showed a significant increase in a man’s hormone profile from the simple act of chopping wood. This has been both attributed to the muscle fiber recruitment and to a psychological boost in the feeling of “manliness” that accompanies chopping wood.