Testosterone booster supplements don’t work. Nope – Tribulus Terrestris doesn’t even work. By the way, I cover all the supplements that work and don’t work in my FREE supplement guide! Get it before you read on – it’ll save you a ton of money!
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Although the advertised test boosters are crap…
Getting enough of the following and combining it with resistance training can jack up testosterone levels by whopping 25%! That’s going to mean more muscle! Amazing news for us natty lifters. By way, click here to get my free THT workout for the fastest gains possible.
Keep reading. I’ll give you the proof and tell you how much to take.
First of all, understand that around 85% of Americans are not getting enough of this! And it’s worse for lifters. Sweating causes us to lose even more.
So what is it? MAGNESIUM! Check this out
MAGNESIUM CAN BOOST TEST LEVELS 25%
Scientists took 30 males aged 18-22 for this study. They separated them into 3 groups.
- 10 subjects took 10mg magnesium per kilogram weight for 4 weeks…and sat on their butts
- 10 subjects took 10mg magnesium per kilogram weight for 4 weeks…and did taekwondo sessions for 90-120 minutes five days a week
- 10 subjects took no magnesium supplementation for 4 weeks…and did taekwondo sessions for 90-120 minutes five days a week
Researchers measured testosterone levels in all 3 groups (both at rest and after exertion) before and after the 4-week study.
The 2 groups that took magnesium both increased free and total testosterone levels. Yes, even the group that had the sedentary lifestyle increased test levels by 15%
But adding intense exercises (group 2) raised it even more…a 25% increase. I would stress that this is not only valuable for when on a gains/bulking cycle. But now we have a new weapon in our arsenal to prevent muscle loss, if not actually promote new gains, while on a cutting diet to get shredded.
Ok, so how much do you need? The recommended dose for “regular” people is 4mg per kg weight. But as stated earlier, lifters are going to need more…and they took 10mg/kg in this study.
Let’s say you weigh 180lbs. That’s 82kg. 82 x 10 = 820mg or less than 1g magnesium per day for optimal results (divide pounds by 2.2 to get kg equivalent).Take 10mg magnesium per kg bodyweight for 25% more testosterone and more muscle Click To Tweet
Strictly speaking, you don’t need supplements to get the job done. I made a list of high-magnesium foods and benefits in this post.
However, a simple Magnesium or ZMA supplement will really do the trick! I found a dirt-cheap one on Amazon – just $6.99 for 180 caps and they’re 500mg per cap. 2 per day for 1g magnesium would last you 90 days or 3 months. That’s really good!
You can also get magnesium on MyProtein UK/Europe and a Zinc and Magnesium supplement from MyProtein. There’s also cheap magnesium on Amazon UK for £6.99. If you have any questions, you can ask me below ~ Mark McManus
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
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