connelly
Posts: 409
Joined: 2/12/2007
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props to bodybuildingnovice for bringing this up when you work your legs it raises testosterome which gives you bigger muscle gains descreases body fat gives you a better mood and alot more here is one like i found i will get more but they cant all fit on here:
http://www.musclegaintruth.com/musclecourse/6st.htm
Skyrocket Your Natural Testosterone Levels
 In this installment I'm going to go over some basic, scientifically backed methods that will allow you to naturally raise your body's levels of the hormone testosterone. Why should you be interested in raising testosterone levels? Well, quite simply, testosterone is the most important hormone in your body when it comes to building muscle size and strength. In fact, one of the main limiting factors that determines how much muscle you are capable of building is your body's level of free-flowing testosterone. Increased levels of testosterone have the following benefits:
- Increase muscle size and strength
- Decreased body fat levels
- Increased sex drive and sexual endurance
- Improved mood
- Decreased levels of "bad" cholesterol
Sounds pretty good, huh? Well it is, and I'm going to show you how you can achieve these effects by simply manipulating your training, diet and lifestyle.
When bodybuilder's inject themselves with steroids, they are artificially raising their body's testosterone levels. But don't worry, you won't have to poke yourself with any needles here, because I'm going to be covering the natural ways to boost your testosterone levels without any unwanted side effects. First, some quick biology so that we're all on the same page. Here is how the body produces testosterone:
 1) The brain releases LH (luteinizing hormone) and this "tells" the body to start producing testosterone.
2) The adrenal glands release DHEA into the bloodstream.
3) LH and DHEA travel together to the testes where testosterone production begins.
4) Testosterone can now be released into the bloodstream.
So, without further ado, here are some basic methods you can implement in order to naturally raise your body's levels of testosterone and take advantage of all of its amazing benefits. I've broken this up into 3 separate categories: training, diet and lifestyle.
Training
1) Place the majority of your emphasis in the gym on big, basic compound movements. These basic exercises will place your body under the greatest amount of stress in the gym, and this will translate to higher testosterone secretion. Isolation exercises can have their place, but compound movements should be the cornerstone of your workouts.
2) Always train with full effort and intensity. Whether you're performing a compound movement or an isolation movement, you must always push yourself hard in the gym by taking all of your sets to the point of muscular failure. The more stress you place on your body in the gym, the greater your testosterone production will be.
3) Train your legs equally as hard as your upper body. Leg training can be extremely difficult to execute with a high level of intensity, but the rewards are great when you do. Push yourself hard on basic leg exercises like the squat and leg press in order to stimulate the release of testosterone.
Diet
1) Increase your consumption of Essential Fatty Acids. Don't be afraid of fat! You simply have to focus on consuming the right types of fat. Rather than gorging yourself on big macs and French fries, focus on increasing your intake of unsaturated fats from healthy sources such as peanuts, avocados and fish as well as nutritional oils like flax seed, olive and canola.
2) Reduce your intake of soy. Soy protein raises your body's levels of estrogen (the main female hormone). When the body's production of estrogen increases, testosterone levels plummet. Avoid soy products as much as possible in order to keep your estrogen levels low and testosterone levels high.
3) Limit alcohol consumption. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try limit your "binge drinking" nights and keep your alcohol consumption in moderation.
4) Increase your consumption of cruciferous vegetables. These vegetables have been shown to dramatically reduce estrogen levels, thereby raising testosterone. Some good choices are broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts.
5) Eat smaller, more frequent meals throughout the day. Rather than eating the traditional "3 square meals a day", try consuming 5-6 smaller meals spaced every 2-3 hours. This will keep your body in an anabolic state at all times and will keep testosterone levels peaked.
Lifestyle
1) Lower your levels of stress. Stress contributes to the release of a highly catabolic hormone called cortisol which has a highly negative effect on testosterone levels.
2) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (The "feel-good" chemical), and this also raises testosterone.
3) Get adequate sleep every night. Failing to provide your body with proper sleep each night will raise cortisol levels, and this in turn will decrease your testosterone production.
So there you have it, a few basic, easy-to-follow guidelines for increasing your testosterone levels naturally.
Start implementing some of these techniques on a consistent basis and you should experience a noticeable improvement in your muscle and strength gains as well as your overall mood!
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working legs helps whole body - 
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