Exercises to increase testosterone should be known to every man. The lack of this hormone negatively affects not only their sexual capabilities and emotional background, but also the development of musculoskeletal tissue. You can increase the level of androgens in a man’s body with the help of special anabolic drugs, but since their use cannot be called safe, doctors recommend raising the hormone through exercise.
Basic techniques for increasing androgen levels
After the close relationship between testosterone and strength training was discovered, specialists began to develop special physical activities. At the moment, there are plenty of exercises to increase this hormone in men, which allows you to choose a power load for people of different ages. The main thing is that the training program on the course to increase testosterone is completed in full. It has been experimentally proven that the male sex hormone in the blood increases any physical activity, but on condition that it is regular. Thus, the following strength training can be applied to raise androgens:
- Barbell exercises.
- Workouts with dumbbells.
- Push-ups from the floor.
The systematic performance of strength exercises to increase testosterone will not only contribute to the production of the hormone, but will also allow a man to constantly stay in perfect physical shape, because in this case we are also talking about improving metabolic processes in the body. The most effective results come from lifting the barbell and squats. But before you begin to perform exercises in order to increase the hormone-androgen in the blood, you need to ask your doctor about the allowable training volume of loads.
Deadlift Method
Barbell training goes like this:
- The man must take a vertical position, stand 10 cm from the sports equipment and place his feet in accordance with the width of his shoulders.
- Grip the bar in such a way that the hands remain shoulder-width apart, you can slightly wider. The legs are slightly bent, the back is straight, the chest is a wheel.
- Slowly lift the projectile up, after reaching the final point, freeze for a few seconds and just as slowly return it back.
In the process of deadlift, the back must necessarily remain straightened, while the center of gravity will fall on the heels. When doing exercises that increase testosterone, it is recommended to wear a weightlifting belt, which will partially relieve the load.
Barbell Squat Rules
When performing squats with a barbell in order to increase androgens, it is necessary to calculate the weight of the sports equipment so that in one approach it is possible to lift the projectile on the shoulders 10 times. The starting position is the same as when performing a deadlift - feet shoulder-width apart, back straight, chest forward. Before you start squats, be sure to place the projectile under you on the racks, then you can move on to the exercises:
- Having removed the bar from the rack, it is placed on the shoulders, i.e., the trapezius muscles, take a couple of steps back and take the above starting position.
- The elbows are bent, the shoulder blades are retracted, the back muscles are strained.
- Then squats are performed so that the surface of the thighs is parallel to the floor. At the moment of squatting, the heels cannot be torn off the floor, while the man must straighten up completely.
Performing squats, be sure to take a deep breath every time. After all, not only physical exercises, but also proper breathing is the key to success.
Exercises with dumbbells
Exercises to increase testosterone in the body can also be done with dumbbells. Below is a training program with dumbbells of an easy level of difficulty. It is ideal for beginners who want to increase testosterone and strengthen chest muscles:
- Taking dumbbells in your hands, lie down on a bench, lower your feet to the floor. Hands with gymnastic apparatus are held so that they are pressed against the upper side of the thigh, while the palms look at each other.
- Then raise the dumbbells in front of you (pushing the upper part of the thigh) and fix at shoulder width.
- At the next stage, turn the wrists so that the palms are facing forward, and the dumbbells are on both sides of the chest. Shoulders and forearms were at right angles.
- After exhaling, slowly raise the dumbbells up, bringing the pectoral muscles into action. Holding your hands at the top, tighten your chest, after a second pause, lower the dumbbells down.
It is very important that the downward movement takes twice as long as lifting the dumbbells up. It is not recommended to carry out strength training more than three times a week, otherwise testosterone will only serve as a support for the emerging muscles. In addition, if the body is overloaded with strength exercises after training, testosterone levels will drop sharply.
Pushups
Push-ups are used to produce testosterone. To improve the hormonal background and achieve the desired physical shape will allow an exercise of medium difficulty with a narrow setting of the hands. It is performed as follows:
- Take the push-up position and fix the hands so that the index and thumbs of both hands touch.
- Then you need to slowly lower yourself to the bottom position, and then with an effort to squeeze yourself up.
- Statically tighten the triceps and lower the body down.
Push-ups can be divided into several approaches, which will allow you to work according to the scheme shown in the table:
The first week, the break between sets can be from 1 to 10 minutes. The next five weeks follow the same pattern, if possible, only the rest time is reduced. These testosterone-boosting push-ups work the inner chest muscles and triceps.
Features of the use of technology according to Bubnovsky
Recently, Bubnovsky's therapeutic exercises have become widespread among patients of urologists. But you should not expect that testosterone levels will increase if the above set of exercises is done on a case-by-case basis. In addition, Bubnovsky exercises are contraindicated for men with acute prostatitis. It would also be useful to consult with a general practitioner or urologist before starting the program. When performing gymnastic exercises according to Bubnovsky, it is recommended to gradually increase the number of approaches.
The gymnastic complex consists of the following exercises:
- Sitting on the floor or chair, do "scissors" for 30 seconds. In the first case, they rest their hands on the floor, in the second, they hold it in front of them.
- Lie on your stomach, arms extended along the body, try to raise straight legs as high as possible.
- To do a “half-bridge” - inhale deeply and raise the pelvis above the floor, while exhaling, return to the starting position.
- Do push-ups from the wall or floor, on the rise, inhale, and. p. - exhale.
- Lie on your back and bend your knees, put your hands along the body, then tighten your buttocks and raise your hips up.
- Take a vertical position, spread your legs 30 cm apart, bend slightly at the knees, rest your hands on your hips. Start slowly rotating your hips in all directions 10 times.
To achieve a normal level of testosterone and men's health with the help of these exercises will definitely work, you just need to perform them, gradually increasing the load. The first days of classes during the day, it is enough to do four to five approaches, then they can be increased to 10-15 per day.
As a rule, inactive men already by the age of 50 have a history of chronic diseases, for this reason, the types of strength exercises listed here may be contraindicated for them. In such cases, there is nothing left but to increase the level of the male hormone through proper nutrition.
Exercises to increase testosterone help strengthen the pelvic muscles, thereby improving the production of sexual substances. Particular attention should be paid to physical activity, the purpose of which is to train the muscles of the heart and blood vessels, since they are responsible for the transport of hormones, including testosterone.
Movements to increase hormone synthesis
Training to increase testosterone production is divided into 2 types:
- 1. A set of physical exercises for training the pelvic muscles and heart. The dynamic load of exercises is aimed at strengthening the lower extremities, the heart, contributes to the tone of the pelvic muscles, and the transfer of formed testosterone throughout the body. This complex improves the production of the hormone.
- 2. A set of exercises for training the pelvic muscles. It is for their amplification that the load, called static, is intended. This complex is more effective for the production of testosterone by the gonads.
Training of the muscles of the cardiovascular system and lower extremities
Air bike:
- 1. Sit comfortably in a chair or lie on your back.
- 2. Rotate your legs as if you were using a bicycle to get around. Try to keep your knees up while doing this.
- 3. Experiment: change the speed of rotation and the diameter of the circle along which the legs move.
The exercise should be done for 5 minutes. To facilitate the task, break it into several approaches so that the duration of the rotational movements is about 5 minutes.
Jump Squats:
- 1. Take a standing position, put your feet shoulder-width apart.
- 2. Squat down. In this case, the knees should touch the chest, and the palms should touch the floor.
- 3. With a sharp movement, take your legs back as if you are going to do a bench press.
- 4. Return to the previous position.
- 5. Straighten up and take a vertical jump.
It is performed in 4 sets of 10 times.
Circular movements of the pelvis:
- stand straight, place your hands on your belt, put your feet shoulder-width apart;
- make sweeping circular movements with the pelvis, first in one direction, then in the opposite direction.
Exercise should be done for 3 minutes: 1.5 on each side.
Translational movements of the pelvis:
- 1. In a standing position, move your body forward, place your hands on your belt. For convenience, put one foot forward.
- 2. Perform back and forth movements with the pelvis, similar to those that are made during intercourse.
Lesson duration: 3 minutes.
Training can be carried out on the basis of the following complex:
- jumping squats - the first approach, 10 times;
- air bike - 5 minutes;
- jumping squats - the second approach, 10 times;
- translational movements of the pelvis - 3 minutes;
- jumping squats - the third approach, 10 times;
- circular movements of the pelvis - 3 minutes;
- jumping squats - the fourth approach, 10 times.
Exercises to train the heart, pelvic muscles should be performed for at least a quarter of an hour 2-5 times a week.
Physical exercise
Reduction of the knees with the use of an elastic ball:
- 1. Sit on a chair or lie down on a hard surface. Hold the ball with your knees.
- 2. Using the muscles of the pelvis and lower limbs, squeeze the ball hard. The movement is confident and slow.
You need to perform the exercise for 3 minutes, paying special attention not to the number of contractions, but to the time.
Breeding the knees using a belt or belt:
- 1. Sit comfortably.
- 2. Using a belt (belt), firmly fix your knees.
- 3. Regardless of opposition, try to separate them. The muscles of the pelvis and lower extremities are involved in the work. Knees must be bred confidently and slowly.
Runs 3 minutes. Particular attention is paid to time, but not the number of repetitions.
Lifting the pelvis with weight on the abdomen:
- 1. Take a lying position and bend your legs.
- 2. Attach a weight to your lower back for extra weight. It can be a metal pancake, a small dumbbell, a book volume.
- 3. Make steady, slow upward movements with your pelvis.
You have 5 minutes to complete the task.
Kegel exercises can be performed in any position. Contract the pubosacral muscle and hold it tense for about 3 seconds. Then rest and after 3 seconds repeat the exercise.
The first workout is best done lying down, but as the pelvic muscles strengthen, it can be done in a sitting, standing and moving position. First you need to do 3 sets of 10 contractions. Over time, the number of repetitions should increase to 15, and after a few months, grow to 300 contractions in one set.
And the formation of an athletic figure depends on the effectiveness of training and their regularity. Understanding the processes occurring in the body (during exercise, during rest), allows you to achieve results in a shorter time with benefits for the body. The hormonal system and the hormone testosterone are the main assistants in this. The article discusses the importance of the male hormone in building the training process, selected the best exercises to increase testosterone.
Testosterone and muscle building
Testosterone is called the sex hormone. It is found in both male and female bodies. For men, it is one of the most important hormones that regulates the process of spermatogenesis. In the male body, the adrenal glands are responsible for its production. The hormone is responsible for sexual behavior and attractiveness in relation to the opposite sex. That is why the topic of increasing testosterone is especially relevant for the male audience.
The growth of testosterone for the female body is extremely unfavorable, and entails a lot of problems in terms of the reproductive system.
Why is the hormone interesting for athletes?
- It plays the role of a building material for the muscular corset.
- Takes part in the processes of protein formation in tissues. Does not allow it to collapse in adverse conditions.
- More developed muscles provide higher testosterone levels.
- Responsible for the proper distribution of fat in the body. Allows you to avoid the accumulation of fat in the abdominal cavity, abdomen and press.
- Increases the level of glucose utilization, provides a decrease in sugar and cholesterol in the blood.
Athletes interested in intensive muscle growth are ready for a lot. And so they resort to taking synthetic drugs that increase testosterone. However, this approach can lead to unforeseen circumstances and side effects, up to testicular and adrenal atrophy. But by regularly performing exercises to increase testosterone, you can achieve truly incredible results.
Causes of low testosterone
Age-related decline in testosterone (after 40 years) is a physiological and inevitable phenomenon. At a young age, low hormone levels are caused by the following factors:
- poor nutrition;
- intense working rhythm and lack of normal rest and proper sleep;
- mental stress, depression;
- complete exclusion of fat from the diet;
- physical inactivity and overweight;
- bad habits (alcohol, smoking and drugs).
You can restore the level of the male hormone, if it is slightly reduced, without resorting to hormone therapy. For this, physical exercises to increase testosterone, which will be discussed later, are suitable.
Complex training: two groups of exercises
Physical exercise to increase testosterone in men is a set of workouts that include strengthening the muscles of the pelvis on the one hand, and improving the functioning of the cardiovascular system on the other hand. This approach contributes to the production of male hormones and their active movement to other body tissues.
A set of exercises to increase testosterone includes two groups of exercises with different types of load.
We strengthen the muscles of the legs and the cardiovascular system
To strengthen the muscles of the legs and provide a load to the cardiovascular system, various workouts and loads are included in the set of exercises.
Jump Squats
This type of exercise is an analogue with the difference that a vertical jump occurs in the upper range of motion. The starting position for squats is standing. The legs are shoulder width apart. is done as follows:
- It is necessary to squat down so that the knees are pressed to the chest. At the same time, press your palms to the floor.
- The next step is to take a prone position with an emphasis on the hands on the floor, as in push-ups. It is performed with a sharp jump.
- Return to the squat with palms pressed to the floor, from which to straighten up in a jump up.
air bike
An analogue of classic cycling. It is performed from the starting position - lying on your back.
- Air cycling is performed using rotational movements of the lower limbs that mimic traditional cycling. The key to a productive workout is to raise your knees as much as possible during the exercise.
- Rotating movements can be performed at different speeds. Changing the load will provide a variation in the diameter of the circle along which the legs move.
- The air bike needs to perform 5 minutes. It is allowed to break the load into several approaches.
Translational movements of the pelvis
These are movements of the hips back and forth from a standing position. For convenience, one leg can stand in front of the other. Recommended exercise time is 3 minutes.
Rotational movements of the pelvis
Performed from a standing position. In this case, the legs are spaced shoulder-width apart, and the hands are on the belt. Wide rotational movements are performed alternately in each direction for 1.5-2 minutes.
Static exercises for the muscles of the pelvic region
Exercises to increase testosterone, strengthen the muscles of the pelvis and thighs - this is mainly a static load. The execution technique and training features are described in the table.
An exercise | Lead time | Inventory | Starting position | Execution technique |
Movement of the pelvis with a load on the stomach | 5 minutes | For weighting, use a pancake, dumbbells, or any handy tool, such as a book. | Lying on your back, feet pressed to the floor. The knees are bent. | Pushing the pelvis up is performed slowly and evenly. |
Flattening the knees | 3 minutes | bouncy ball | Lying on the floor or sitting on a chair | The ball is clamped between the knees and squeezed, including the muscles of the thighs, perineum and pelvis. The exercise is performed slowly, without jerking. |
3 minutes | Belt or elastic band | Sitting, put on an elastic band on your knees or tie a belt | The knees are bred to the sides, overcoming resistance. Slow and confident movements include the muscles of the legs and pelvis. | |
Kegel exercise | 3 minutes | Not required | Standing or sitting position | The essence of the exercises is tension and subsequent relaxation of the frontococcygeal muscle. It is necessary to perform the exercise slowly, observing the sensations inside the body. |
Contraction of the muscles of the buttocks | 3 minutes | Not required | standing position | Alternate contraction and relaxation of the muscles of the right and left buttocks alternates with a similar load on two buttocks at once. The duration of one contraction is 10 seconds |
How to Increase Testosterone Production: Exercise Order
How to achieve maximum testosterone production? What set of exercises to choose? How long does a comprehensive workout take? Performing a full range of exercises (static and dynamic) from 2 to 5 times a week, you can achieve a significant improvement in testosterone production. You will need about 30 minutes for all exercises.
A complete workout plan in the table with the recommended exercise time.
Strengthen the muscles of the pelvic region | Strengthen the cardiovascular system | |||
Flattening the knees | 3 min | Jump Squats | We start with 10 times, repeat 10 times between subsequent exercises. Only 4 sets of 10 times. | |
Kegel exercises (for men) | 3 min | air bike | 5 minutes | |
Breeding knees | 3 min | Translational movements of the pelvis | 3 min | |
Contraction of the muscles of the buttocks | 3 min | Rotational movements of the pelvis | 3 min | |
Exercises alternate with rest for 1 minute between exercises | Total time - 15 minutes | |||
Total time - 15 min |
If you do not have enough time for a full workout, do static exercises first. They will start the process of increased production of testosterone in the body. The second part of the training will be occupied by exercises to strengthen the circulatory system and blood vessels, which will ensure the effective distribution of the male hormone.
Testosterone is the main male hormone. An abundance of testosterone guarantees you excellent potency and sexual exploits. In the male body, testosterone is produced constantly. How much is measured by nature, so much will be. But there is a way to get more testosterone. Power sports provoke an increased production of testosterone in the body. Get busy.
When a boy enters puberty, testosterone begins to be produced. First of all, it stimulates the growth of muscle mass. A lot of testosterone - growing massive muscles. So that a man could work hard and fight cool. The pattern works the other way too. If you load the muscles, then the body will respond with a powerful release of testosterone.
A set of three basic exercises of all strength sports will literally drown you in testosterone. And the potential will be stunning.
The complex consists of only three exercises. It is enough to train every other day, one exercise per workout. Each of the above exercises involves the maximum possible number of muscles in the work.
squat
Squat with a barbell on the shoulders. It is considered one of the three most important exercises in general physical training. The squat is used as an auxiliary exercise in the preparation of athletes of all sports.
This is because the squat is a multi-joint movement. Plus, a huge number of large and small muscles work - the back and all the muscles of the lower body.
Deadlift
Lean over the barbell and, with your knees slightly bent, grasp the bar with your hands. Straighten up. Hold the bar in your hands. Lower the bar into place. Repeat the movement.
The deadlift is the most powerful muscle building exercise. Accordingly, we conclude that it most strongly stimulates the production of testosterone.
But at the same time, the deadlift is the most common cause of injury in the gym. Due to improper execution technique, the spine is injured. The heavier the weight, the higher the danger. Don't be in a hurry to take on heavy weights. Learn the technique first. Potency is not a joy for an athlete with a crippled back.
bench press
The most spectacular exercise with a barbell. But at the same time, it is deadly if the working weight is incorrectly selected or the technique is incorrect.
Classic bench pressdone lying down on a bench. In the starting position, the athlete holds the bar on outstretched arms above the chest. He lowers the barbell to his chest and squeezes it up again.
If there is not enough strength to press the bar, then the bar falls on the throat, or on the ribs of the athlete. Whatever the injury does not happen, the athlete is insured by comrades who are ready to pick up the barbell.
During each set, an assistant helps to remove the barbell from the racks. And at the end of the set, it helps to return the barbell to the racks.
If there are no assistants, then the barbell can be pressed inside the power rack. The frame has adjustable chest straps. The bar is pressed against them. And in case of danger, it also falls on the limiters.
The bench press is bad because it is extremely dangerous, and requires a permanent assistant, or even two. But it works out the entire shoulder girdle. And in terms of stimulating the production of testosterone, it is not inferior to the squat.
How to choose working weights
For each exercise, a different working weight is selected. Because different muscle groups work. The working weight is selected according to this principle. With what barbell did he manage to do eight repetitions in a row - moreover, there would be no strength left for the ninth repetition. with such a bar in the future and work. In the future, add loads as needed. The warm-up weight is half of the working one.
If you don’t know where to start, then here are approximate figures for a guideline in choosing working scales:
squat -90 kg (or your own weight)
bench press - 60 kg
thrust - 90 kg
If it turned out too easy, then you can add. If it's hard, then reduce the weight.
Each gym must have an instructor. He will help you choose weights in accordance with your build and physical fitness.
Don't listen to others
Just in no case do not focus on the regulars of the gym. They have been working out for a long time and pull serious weights. Your task is not to compete with them in steepness, but to work out your body in the best way.
Each athlete in the gym has their own goals and objectives. One wants to lift a record weight, the other is engaged in bodybuilding. Each task has its own exercises, its own weights, its own training complex. Your task is to load the body in a reasonable way. Your main interlocutor in the gym is a trainer-instructor. The rest of the conversation is idle talk.
The smart barbell alternative
If barbell exercises seem dangerous to you. And, simply, the soul does not lie to her. Then you have three alternatives.
First, dumbbells. They can be practiced not only in the gym, but also at home. There are many exercises with them. With the help of athletic discs ("pancakes"), the weight of the dumbbell can be varied over a wide range. I recommend you start with 12 kilograms. This is the weight of one steel dumbbell bar and two five-kilogram "pancakes". In the sports store you can collect a smaller and larger dumbbell. A question of money.
The second alternative to barbells is weight machines. They are bad because they have a rigidly set trajectory of movement of the arms and legs. And when working with free weights, the body works as it wants, as it is more convenient. But the simulators are less traumatic.
The third alternative to the barbell is running, push-ups, rocking the press on the floor and pulling up.
For the most part, it doesn't matter what you do. The main thing is that the male body would experience regular stress, to which he will readily respond with abundant production of testosterone.
Training mode.
For one workout, you need to do one basic exercise.
exercise, preferably every other day. If it doesn’t work out in a day, then do it as it turns out. But, still, alternate exercises. Muscles need to be allowed to rest and recover.
Workout plan.
The training consists of three stages.
The first stage is warming up.
Warming up can start with jogging, or jumping rope. Then you can do some basic exercises with an empty bar, or some exercises on simulators (except for exercise bikes and cardio). The task of warming up is to increase the pulse to 130-160 beats per minute.
Stage two - warm-up. We work with a warm-up weight - half of the worker. We perform with him the basic exercise that is planned for today. 3-5 sets of 7-12 reps. The task is to prepare the muscles for serious work. Pump them up with blood. If they puffed up beautifully during the warm-up, then the warm-up was successful.
Stage three - strength training. Let's do the basic exercise. Several sets of eight repetitions. We work until we run out of energy. After that, we do another approach. In order for testosterone to be produced abundantly, it is necessary to be “deadly” tired during training. Do not overstrain, but get tired.
Squats for testosterone - how does it work? And can physical activity do anything to contribute to the production of hormones? Scientists and doctors say it can. Let's see why this is happening.
Collapse
Let's start with the definition itself. Testosterone is an important hormone that is more related to men, but women also have it, although in much smaller quantities. It directly affects the development of bones, muscles and sexual functions. Its deficiency can lead to very serious consequences.
For a lack of testosterone, you can take a special analysis showing the exact content of this hormone in the blood. However, this deficiency can be defined in another way. Pay attention to these symptoms, as well as the causes of hormonal deficiency:
Among other things, it is necessary to understand that testosterone has its own characteristics. Testosterone is able to burn fat, allowing you to actively grow muscle mass. If the level of this male hormone in the blood is normal, then you are unlikely to face obesity or osteoporosis.
How to increase testosterone
Scientists with a group of doctors conducted an experiment, as a result of which they concluded that any physical activity increases the intensity of testosterone production in the blood. You can give a good example, if you ride a bike for three or four hours, then the production of hormones is actively gaining momentum. This is confirmed by the analyses.
If you come to the urologist with problems, and during the study it turns out that you have a lack of male hormone, the doctor can prescribe you medicines, advise herbal preparations and send you to the gym. In no case should anabolic steroids be used, in this situation they will only contribute to the destruction of the body.
What to say about the effectiveness of exercises, strength helps best of all. You can actively use weights and weights, but it is very important not to get carried away. They increase the load gradually, and if you decide to go in for sports professionally for some time, then it is better to find an experienced trainer. Out of ignorance, you can seriously damage the body, especially when it comes to weightlifting.
The most important thing in sports is process, quality and quantity. From the exercises you can choose:
- all types of push-ups;
- barbell bench press;
- pull-ups on the horizontal bar;
- squats with weights;
- lifting the bar;
- bar exercises.
Finally, let's move on to practice. Below are exercises to increase testosterone with a detailed description.
- Barbell bench press
For this exercise, you need a sports bench that is narrow enough not to interfere with movement and is equipped with a soft lining for comfortable exercise.
Lie on a bench, bend your knees and better rest them on the floor. Bring your shoulder blades together, straighten your back, chest forward, and then grab the bar so that your hands are shoulder-width apart. Once the athlete's posture is fixed, you can remove the projectile from the stand.
As you exhale, lift the bar up until your arms are fully extended, as you exhale, lower it. Don't jerk. The whole process is performed smoothly, observing the rhythm of breathing.
- Projectile squat
For testosterone production, squatting will be the most optimal exercise for beginners, but it must be performed strictly according to the rules.
Feet shoulder-width apart, back straight, chest slightly forward, feet off the floor. Put the barbell on the top of the trapezius muscle, and then sit down smoothly (watch your feet, they regulate stability. Therefore, do not tear them off the floor).
Do not forget about the hips, they should always be parallel to the floor, this affects the balance no less than the position of the feet. After sitting, straighten up, wait a couple of seconds and repeat all over again.
Sports safety rules
There are things that cannot be ignored, the safety rules for playing sports are just that. If you follow these simple rules, you can improve without causing damage to the body:
- Pick up loads specifically for your capabilities. At first, it is better to avoid working through traction.
- Do not forget about warming up and warming up, these activities prevent many injuries.
- The squat and bench press is always best done with the insurance of an experienced athlete, especially if the work is carried out with a heavy barbell or neck.
- The most important thing is technique, not weight. It will ensure safety, protect against injury and allow you to gradually improve without “sudden jumps”.
- If your joints hurt, don't use them. But if after a workout the muscles hurt unbearably, then another workout will be the best remedy for pain. The cause of muscle pain is lactic acid, which is absorbed during physical exertion. Experienced athletes do not have problems with such pain after training, as the body is well prepared for stress.
As you can see, squats for testosterone are very useful, like any other load. By gradually increasing the load and the amount of training, you can not only keep testosterone at a good level, but also look great.