2Would you want more muscle or more sex? How about both? Ross Edgley (pictured right), sports scientist and co-founder of THE PROTEIN WORKS™, has put together these six simple tips to help you raise both your testosterone levels and libido. All to ensure you’re able to get the best of both worlds.

Go big and heavy.

Want to increase testosterone levels and send your libido through the roof? Forget the small exercises like bicep curls and instead opt for the big, heavy compound movements like squats, dead lifts and bench press. A study conducted at Baylor University in the US showed that testosterone levels are at their highest 48 hours after an intense, heavy, compound weight-training session.

Just A Quickie

Researchers at the University of North Carolina found that over-training can lower your testosterone levels by as much as 40%. This is because excessive training can increase your levels of cortisol, the stress hormone that competes with testosterone and breaks down muscle. So try keeping your weight training sessions to a maximum of 45 minutes: any longer and your testosterone levels start to dip.

Enhance Performance

A study conducted at the National University of Singapore found that a Bulgarian weed called ‘tribulus terrestris’ can improve the quality of your nocturnal activities as well as your work-outs. This is due to its aphrodisiac and androgen-increasing properties (the latter helps with male hormone production). In fact, further studies in Bulgaria have shown that tribulus terrestris can increase levels of sex hormone LH (luteinizing hormone) by 72% and the body’s own free testosterone level by 41% in healthy adult males in only five days. LH regulates the testosterone production in the testes and high levels of LH coincide with high testosterone levels, which in turn means more “lead in your pencil” and an enhanced performance in the bedroom.

Train Outside

A report published by the Boston State Hospital found that exposing the skin to sunlight for just 15 minutes can raise your testosterone levels by 120%. Plus, for those who are a little more adventurous, the study also found that exposing the skin in your genital region to the sun further increased testosterone levels by as much as 200%. So try taking your training outside (though maybe wait until the summer when it’s a bit warmer before trying out the latter!).

Skip The Treadmill

At the University of Alberta in Canada, it was found that testosterone levels were lower in male athletes who ran at least 64km a week than those who lead a sedentary lifestyle. While cardio clearly has many benefits, boosting testosterone and possibly libido isn’t one of them, so try avoiding the treadmill and hitting the weights instead.

Get Some Zinc

Researchers at Wayne State University School of Medicine found that zinc plays an important role in modulating serum testosterone levels in men – part of the reason oysters (a food very high in zinc) is considered to be such an aphrodisiac. But don’t worry, you don’t have to buy buckets of oysters to raise testosterone levels, since 90 capsules of the highest grade formulation for zinc and magnesium, ZMA, is available from THE PROTEIN WORKS™ for as little as £12.49.

To find any of the supplements mentioned in this article, visit THE PROTEIN WORKS™. Follow Ross Edgley on Twitter @RossEdgley.

> Click here for Ross Edgley’s perfect protein shake before bed