Build Muscle

Raise Your Testosterone for Greater Muscle Growth

These six supplements help your body increase its testosterone levels, fueling better muscle growth.

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FENUGREEK

This herb is a dynamic testosterone booster, allowing your body to balance and regulate this key male hormone. That’s because fenugreek passes through your liver before it affects your T levels. Once your liver is on board, the saponins (plant chemicals) in fenugreek help increase your body’s free testosterone. This is the type of “T” that your body can use to support muscle building, and fenugreek helps you make the most of your body’s natural levels.

For best results: Take in 500-2000 mg of fenugreek per day, but you should balance this with Tribulus terrestris (discussed below), making sure that you don’t take in more than 2000 mg per day combined, as they work in similar ways.

FORSKOLIN

Forskolin comes from the root of the Coleus forskohlii plant. It’s been used for medicinal purposes for centuries, and it’s been used as a fat burner over the past decades. But forskolin is also a testosterone booster. Forskolin works by activating an enzyme, adenylate cyclase, known to increase levels of cyclic adenosine monophosphate (cAMP), which helps regulate energy systems. Increased levels of this enzyme in Leydig cells (found near the testicles), stimulate testosterone production.

For best results: Look for products that are standardized for 20-50 mg per dose, and take this two to three times per day for a total of up to 150 mg of forskolin per day. Note that the amount of forskolin may need to be multiplied by the percent of the extract to compare dosages from one product to another (e.g. 250 mg of a 20% forskolin extract yields 50 mg of forskolin).

TONGKAT ALI

While this may sound like a formidable pro bodybuilder, boxer or MMA fighter, it’s merely a rainforest plant. However, it still packs quite a punch, boosting testosterone levels by releasing bound testosterone from SHBG. Tongkat ali (aka Eurycoma longifolia) also stimulates the Leydig cells of your testes, which boosts testosterone production. So tongkat ali provides a one-two hit—setting free what you already have while increasing production of more testosterone.

For best results: Take 100-300 mg in the morning; about 30 minutes before training, and before bed. As with other T boosters, take this supplement for up to 8 weeks, and then take a 2- to 4-week break.

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