The hormone that makes men, men (although, yes women do have it as well) is in increasingly dwindling supply. After the ripe ole age of 20, your T-levels (testosterone levels, in case that wasn’t clear) will start to slowly drop. And while being gay is not indicative of lower levels, a little more couldn’t hurt in terms of muscle growth and increasing overall fitness.

So the bad news is that time is not going to be on your side, the good news is that it’s fairly straightforward to increase your T-levels in the gym without resorting to drugs or ineffective supplements.

Testosterone-boosting compound movements

The key to boosting your T-levels is to engage as many muscles as possible when training, that means that compound movements are key. The exercises we’ve featured in the workouts below follow the major movement patterns: hip hinge, squat, vertical and horizontal push, and vertical and horizontal pull.

Combining them with explosive plyometric movements will get your HIIT workout ticked off your list and maximise your gains for your effort and time spent in the gym.

Directions: Perform these workouts once a week each, remembering to alternate muscle groups on different days to give your hard-working body parts time to recover.

1. Upper-body boost

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Do three sets with minimal rest:

  • 10 pull-ups (bodyweight, assisted, or weighted, as desired/dictated by strength level)
  • 10 renegade rows (alternating sides; count both arms as one rep)

Rest 1 minute.

Do three sets with minimal rest:

  • 10 bench presses (using as much weight as you can handle and still complete the set)
  • 10 dumbbell overhead presses (again, using as much weight as you can handle and still complete the set)

2. Lower-body boost

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NEVER skip leg day, especially if your goal is boosting your T-levels. As the body’s biggest muscles, your legs and glute are vital in getting a big boost of hormones.

Do three sets with minimal rest:

  • 10 goblet squats, as heavy as you can handle and still complete the set
  • 15 plyometric jump squats

Rest 1 minute.

Do three sets with minimal rest:

  • 10 Bulgarian split squats (each side), bodyweight or with dumbbells down by your sides, if desired
  • 15 split jumps (count both legs in as one set)

3. Total-body boost

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As this HIIT workout hits all the major muscle groups, be sure to give your muscles at least a day either side of this workout to recover properly.

Do three sets with minimal rest:

  • 10 overhead squats (holding a barbell or dumbbells; go as heavy as you can while still completing the set with good form)
  • 15 burpees

Rest 1 minute.

Do three sets with minimal rest:

  • 10 deadlifts (go as heavy as you can while still completing the set)
  • 15 V-ups

Rest 1 minute.

Do three sets with 30 seconds rest in-between:

  • 40 seconds of kettlebell swings
  • 40 seconds of mountain climbers

Dynamic warm-up

As always, be sure to properly warm up before launching into any sort of exercise. For these workouts it’s probably best to do some form of dynamic warm-up, so hop on a treadmill or rower, do some lunges, push-ups, or some twists. Work the kinks out before you pick up any weights.

Challenge yourself

Whatever form of exercise you do, make sure you’re challenging yourself. Change doesn’t happen overnight, and it also doesn’t happen when you don’t push yourself out of your comfort zone. If you wanted a little extra motivation, why not get involved in our next gay fitness challenge? Have a personal trainer plan your workouts, and get the support of other gays all looking to get a little fitter.

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