5×5 Workout: The Ultimate Guide

June 30, 2019 by  
Filed under Weight Lifting

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person holding dumbbell

image source: Pexels

The life of a bodybuilder means constantly searching for ways to improve workouts for better outcomes. If you've been strength training for more than a few months, you'll know there are dozens of programs out there, and articles galore on the web promoting the "best" way to train. But the program that works is often the one you'll use, the one that is adaptable, and the one that gets results over the long term without injuries or over-training. The 5x5 workout has been around and is no newcomer to the bodybuilding scene—but it's lasted for a reason: it's simple, it works, and it isn't time-consuming.

Have you ever wondered about the 5x5 workout? Let's break it down.

What Is A 5x5 Workout Program?

5x5 workout

image source: Pexels

The origins of the 5x5 workout are shrouded in bodybuilding myth and mystery, but it has been used by the greats such Mark Perry, Reg Park, and Bill Starr—from the 1930s through the 1970s—and beyond. One reason the 5x5 workout has endured is its simplicity, but the other—and perhaps more important reason—is its effectiveness. Anyone can learn this workout, but it's most effective if you have already built a solid base of muscle, have been injury free, and are looking to bulk up as well as gain strength.

The 5x5 workout can be done at the gym or using a pretty simple home gym, but it does require dumbbell and barbell equipment. This program is adaptable, and the specific program described below has been closely adapted from the 5x5 Advanced program.

Basic Principles

Bodybuilding has become so popularized in the last 25 years that many mainstream health magazines promote routines. Even in the 1970s when arguably the greatest bodybuilder of all time, Arnold Schwarzenegger, was at his peak, few people knew about the sport. But the principles and foundation of bodybuilding are like any other sport: you have to push yourself to improve. The 5x5 workout requires upping your weight on a regular basis, and that is the secret to building muscle. A successful bodybuilder will lift more weight over time, as he (or she) develops in the sport.

Techniques

All bodybuilding techniques and proper form should be mastered before using the 5x5 workout. Because adding weight on a regular basis—at least weekly—is a cornerstone of this program, it is mandatory that the lifter knows how to properly perform a squat, a deadlift, or any other exercises for major muscle groups. If you are still learning the forms, which machines to use, and which exercises work specific muscles, the 5x5 workout isn't for you. But after just a few months of training, most bodybuilding enthusiasts have mastered proper form and technique.

Why Now?

This program, as noted above, has been around for almost a century. It is popular today because it implements basic bodybuilding techniques in a very simple format. Most people want muscle and strength without learning complicated routines. Lifters know there are techniques that improve their desired outcomes and are willing to learn new methods, but they prefer simplicity. Since the 5x5 workout gets results and it is so simple, it has remained popular. As new lifters learn about it, they realize it makes intuitive sense.

 Preparation 

man doing 5x5 workout

image source: Pexels

The benefits of the 5x5 workout have been introduced, but in understanding why it works so well it is important to realize that a simple program has a lower barrier to completion. Even for people who are self-disciplined enough to stick with a six-day-a-week routine, at times, the workout can be dull or there are interruptions to the routine—sickness, travel—that make getting back to it very difficult. The more complex the routine is, the harder it is to maintain. The benefit of the 5x5 workout is that it is 3 days a week, includes all major muscle groups, and can be done at home.

Prepare Your Gym

To build muscle, lifting heavy things seems like the obvious activity. But heaving the couch overhead is not going to work, so if you have a home gym you are likely to own both barbells and dumbbells. The 5x5 program requires lifting heavy weights, so be sure you have dumbbells ranging to at least 100 lbs, to start. For barbells, 25 lbs is a sufficient place to start. For leg exercises such as squats and lunges, a Smith machine is recommended but not necessary. If you have a small space, using dumbbells and barbells with a chest press style weight bench is sufficient.

Barbells, Dumbbells, and More

Every home gym should have both barbells and dumbbells, because there are situations in which dumbbells are necessary, like deltoid exercises and some biceps exercises. But if you have to choose one due to cost, choose barbells. Ultimately, you can lift more weight and that is the goal of the 5x5 workout. The other two pieces of essential home gym equipment—worth paying top dollar for—are a weight belt and a bench. A belt is something you should own even if you are using a gym. It is personal, protects the back, and is useful for weighted-pull ups. The bench must also be sturdy, so don't skimp here.

Joining a Gym

If you already use a gym or don't want to buy more equipment, then opting for a gym membership is acceptable. A home gym has several advantages, but not everyone has the space, and some lifters like the company of others. We recommend you join a gym that takes lifting seriously and has plenty of free weights. Some of the more popular gyms are crowded with machines and have very little open space for activities like deadlifting.

Learning the Program

The 5x5 workout is a 3-day-a-week program in which you choose three strength exercises and do five sets of five reps each. On a mellow day, midweek or Wednesday, some exercises are performed at 3x5. The most important first step is to determine the right amount of weight to start. The aim should be to reach your PR in week three. Do not start too heavy because you need to build weight at a certain pace. For example, if your PR is 190 lbs for squats, do not start there but consider starting at 160 or 170. If you are able to reach a new PR in week 4, you are on the right track.

 Adding Weight Scientifically

The 5x5 workout has two phases. During weeks 1 through 4, most exercises are done at 5x5 but some are done at 1x5. Each exercise is performed 3 times a week except squats, which are performed all 3 days (Monday-Wednesday-Friday, for example). The barbell row, the bench press, the deadlift, and the overhead press are the only exercises done during the first 4 weeks. When reaching weeks 5 through 9, only one new exercise is added: pull-ups. When adding weight, it is fine to add only 5 pounds each week. The amount is less important than consistently lifting more each time you do the 5x5 workout.

The 5x5 Workout In Action

weight lifting 5x5 workout

image source: Pexels

Weeks 1 to 4

The routine is simple and you'll have it easily memorized by week 2. On day 1 (e.g. Monday), you do 5x5 squat, 1x5 bench press, and 1x5 barbell rows. Tuesday is a rest day, and on Wednesday you perform squat (5x5), overhead press (5x5), and deadlift (3x5). Friday—last day—is nearly a repeat of Day 1, except squats are done 5x5 and bench press and barbell rows are done 5x5. This means you have 4 days a week to recover. In our example, Tues, Thurs, and Sat-Sun are all recovery days. This is important because the lifting is heavy and weights increase each week.
 

Week 5

This week has the same exercises as weeks 1 through 4, but instead of 5x5 repetitions do 3x3. Instead of 1x5 reps, do 1x3. In other words, during this week you have a chance to semi-recover. Do not decrease weight, just the number of reps and sets. At this point, you should be building muscle and feeling the challenge of this style of workout.

Week 6 to 9

These weeks use the same exercises as weeks 1 through 4, but instead of a deadlift, you do pull-ups. Depending on your strength and experience, you can begin with simple pull-ups and graduate to weighted pull-ups, or just begin with weighted pull-ups. If you can use any weight, even a 5-pound weight will be useful as it is recommended to get comfortable with weighted pull-ups. The other difference in weeks 6 to 9 is doing 3x3 and 1x3 sets, similar to week 5.

Recovery

This program has plenty of recovery time and if you've been in the bodybuilding game for a while you've learned that recovery is where muscle is actually built. Recovery is essential to avoid overtraining. The reason websites and magazines market this program for experienced bodybuilders is because a base strength and fitness level is necessary in order to prevent form mistakes and overtraining, which can lead to poor recovery and therefore poor muscle and strength gains. If you want to do the 5x5 workout, it's better to be patient and spend a few months building up your endurance and strength before diving in.

Consistency

One of the principles employed and integrated into the 5x5 workout which has been used with great results is periodization. This concept simply means changing stimulus frequently enough—for example, in substituting pull-ups for deadlifts—that the body has to adapt. Building muscle and strength is the result of recovery and adaptation, so doing the same workout routine with the same amount of weight does not produce results. A workout routine that is too consistent will help you maintain some muscle mass, but it won't build you much muscle.

If It Ain't Broke

It's a natural human instinct to look for the new, the better, and the improved. The 5x5 workout may be new to you if lifting is a recent pastime, but it is a very old system. The routine championed by 5x5 has been used by many great bodybuilders. Other routines will build muscle, but this a proven system that works for anyone willing to put in the time. The 5x5 workout is a classic example of the saying, "If it ain't broke, don't fix it."

Bad Choices

5x5 workout

image source: Pexels

This section lists the common errors people make when implementing 5x5. Please do not skip this section, because the simplicity of this program can fool you into believing it's hard to make a mistake. There are plenty of ways to do this program the wrong way.

Too Little, or Too Much Weight

If you start out too heavy, you will peak too soon and fail to get the full benefit of the program. You may get frustrated early on or even as you are nearing the finish line and be unable to complete the entire program. There is a pacing element to this program, so too much weight will throw you off. On the other hand, too little weight means you won't push yourself enough to make the gains you are capable of. The exact starting weight isn't precise but give it some thought by considering your PR and working backward.

Setbacks and Interruptions

It is natural that life happens, and things can interrupt even the best intentions. Decide now how you will deal with having to miss two or three days. The best approach is to pick up where you've left off, and just extend your end day by two or three days. It is critical to get back into the program as soon as you can, and don't give yourself a hard time for whatever the interruption was (even if it was just a bad hangover). Get back on the horse, and continue forward.

Bad Form

If you lift the wrong way, you can get injured. Sometimes injuries aren't noticeable right away, but only begin to develop after weeks or months of lifting incorrectly. The worst potential error is lifting with a rounded spine, which can lead to back problems and make other exercises impossible. Discomfort and even pain are normal events in the life of a bodybuilder, but if you are having chronic pain unrelated to the workout, check your form.

Improper Hydration

Make sure to drink before, during, and after a workout. It doesn't have to be a lot, and it doesn't require a special sports drink. If you have issues related to blood sugar, however, a sports drink or orange juice with a little salt is recommended. It is not necessary to drink a lot, but a hydration routine should become integrated into your 5x5 workout.

Rushing

Take whatever time is necessary to complete these workouts. It is only 3 days a week, so put aside at least an hour to avoid pressuring yourself to finish. One hour is plenty of time. Doing the workout slowly also helps avoid sinking into bad form habits because you are not focused on what you are doing. It isn't a race, and doing these exercises too quickly or inattentively can open you up to an injury.

Ignoring Your Diet

This program is not the same as the work you might do for a bodybuilding competition, and it doesn't require a special extreme diet. However, do not underestimate the problems that can arise if you ignore protein requirements or limit sugars. Bodybuilding uses huge energy resources, and therefore a diet of four to five small meals a day (if not more) is recommended. If doing the 5x5 workout you should be educated about diet. If not, read up on a recommended diet that goes well with heavy lifting. As with all dietary advice, use natural foods and eat meals that are balanced in protein, sugar, and fat.

Benefits

man holding dumbbell for 5x5 workout

image source: Pexels

This program will build both strength and muscle mass if used correctly. In addition to the benefit of being simple and easy to learn, the muscle built is a guarantee. You will gain according to the natural progression of bodybuilding, so if you've started lifting only a month ago, we recommend you spend another two months, at a minimum, before doing 5x5. But it can benefit you now because the 5x5 workout is an appropriate goal to have in improving your strength. Bodybuilding is a sport that requires patience and repetition, but applying proven principles always pays off in the end.

Conclusion

Bodybuilding is hard work, but its popularity has continued to grow as athletes realize the benefits of strength and the enjoyment of reaching goals. The 5x5 workout is the next step for a lot of lifters, from beginning to intermediate. It uses two basic principles in combination to bring excellent results to those who do it right. The first principle is upping the weight at regular intervals, and the second is periodization. Upping weight is a basic bodybuilding principle that is used by all lifters, but the 5x5 program implements it is an elegant and effective way. 

Testosterone Booster: 10 Best Brands

June 14, 2019 by  
Filed under Weight Lifting

Comments Off on Testosterone Booster: 10 Best Brands

testosterone booster

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Whether you’re scrolling on the internet, flipping through television channels, or turning the pages of a magazine, it is inevitable that you will encounter an advertisement for a testosterone booster. These ads inform you of all the ways that dwindling testosterone levels can affect you and promise to give you that extra boost in vitality you need.

Typical claims are that a testosterone booster will rev up your sex life, increase your muscles mass, and make you feel like you’re in your 20s again. If you think that sounds great, you’re not alone. In 2013, testosterone booster sales reached $2.2 billion and were purchased by men of all ages.

When most people are considering testosterone boosters, the first question they have is, “do testosterone boosters work?” They also want information on factors such as safety, cost, and side effects. If you’re unsure about the benefits a testosterone booster, then keep reading to learn more about testosterone boosters. We also discuss ten of the best natural testosterone boosters and provide you with information on choosing the right option.

Testosterone Booster FAQs

1. WHAT IS TESTOSTERONE?

2. WHAT DO TESTOSTERONE BOOSTERS DO?

3. HOW DO TESTOSTERONE BOOSTERS WORK?

4. WHERE CAN YOU BUY TESTOSTERONE BOOSTERS?

5. ARE THERE OTHER WAYS TO INCREASE TESTOSTERONE?

How We Reviewed

bodybuilder that uses testosterone booster

Image from Pixabay

The following products were reviewed based on the following parameters: Features, Pros & Cons, Price, Where to Buy, and Other Uses. To provide you with a list of the highest quality testosterone boosters, we scoured the internet and pored over countless customer reviews to provide you with the ten best and most effective products at varying price points. You are sure to find the perfect testosterone booster to meet your needs in the following list.

Overall Price Range of Testosterone Boosters

The price range of the testosterone boosters featured on our list varies from $7.00 to $64.00. We can attribute the higher cost of some of these supplements to their mechanism of action in the body and typical purpose.

For example, vitamin D3 is priced at $7.00 and has an indirect effect on testosterone levels as it works by increasing D levels in the body and improving the body’s overall functioning. Tongkat Ali, in comparison, has the primary function of increasing sexual vitality, therefore warranting its higher cost.

 Modern Man V3 Testosterone Booster

Image from Amazon

What We Reviewed

  • Zinc
  • D-Aspartic Acid
  • Vitamin D3
  • Vitamin D
  • Tongkat Ali
  • Tribulus Terrestris
  • Ashwagandha
  • Fenugreek
  • Ginger
  • List Element
Pure Encapsulations - Zinc 30
  • IMMUNE SUPPORT: Zinc works to support the body's natural defense system which aids and improves immune system function.*
  • DIGESTION AND METABOLISM: Zinc supports the digestion and metabolism of important vitamins, minerals, carbohydrates and other essential nutrients.*
  • REPRODUCTIVE HEALTH: This mineral also supports normal fetal and reproductive development as well as healthy prostatic function.*
  • PURE INGREDIENTS: Pure Encapsulations manufactures a line of hypoallergenic, research-based dietary supplements. Products are meticulously formulated using pure ingredients designed to deliver predictable results for the benefit of all patients, even the most sensitive.*
  • FREE FROM: Pure Encapsulations products are free from wheat, gluten, egg, peanuts, magnesium stearate, hydrogenated fat, artificial sweeteners and colors, and other unnecessary excipients. Any product containing ingredients derived from allergens, such as soy, dairy or shellfish is clearly labeled. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

FEATURES

Zinc is an essential mineral found in every cell of the body. While it is most commonly known for immune system support, zinc has several functions in the human body. It assists with digestion and the metabolism of other carbohydrates and other essential vitamins, minerals, and nutrients.

Zinc also supports reproductive health and healthy prostate function. While not fully understood how it occurs, studies have shown that zinc increases the level of testosterone in the human body.

OTHER USES

Zinc has the added benefits of assisting the body with chronic disease protection, fights colds and infections, and assists with wound healing.

Pros

  • Natural, found in the human body
  • Hypoallergenic ingredients
  • Non-GMO

Cons

  • Can cause diarrhea and headaches
  • Interacts with antibiotics, NSAIDS, and immunosuppressants
  • High doses can reduce iron in the body
Biotech Nutritions D-Aspartic Acid Dietary Supplement
  • Testosterone Booster; Increases Nitric Oxide Levels Performance Enhancer
  • 3000 mg per serving
  • Serving per container 50
  • 200 capsules d-aspartic acid

FEATURES

D-aspartic acid is a form of aspartic acid. It is naturally occurring in the body and is used in protein synthesis. Research has shown that d-aspartic acid improves energy levels, athletic performance, and the male sex drive by increasing testosterone levels. These elevated levels last approximately a week and a half before falling back to baseline. The standard dose is between 2,000 and 3,000 mg.

OTHER USES

D-aspartic acid also increases GABA and dopamine in the brain, which assists with memory enhancement and has an antidepressant effect.

Pros

  • Clinically proven to boost testosterone levels
  • Naturally occurring in the body
  • Safe for most people

Cons

  • Results are short-acting
    Mood swings
  • Not safe for those with kidney and liver issues
  • Headaches and stomach problems
  • Acne
Now Supplements, Vitamin D-3
  • Highest Potency
  • Helps Maintain Strong Bones*
  • Supports Immune System*
  • GMP Quality Assured: NOW closely adheres to both mandatory U.S. FDA Current Good Manufacturing Practices (CGMP) regulations and voluntary Natural Products Association (NPA) Good Manufacturing Practices (GMP) regulations. Good manufacturing practices ensure compliance with sanitation, processing, documentation, and testing requirements that are designed to promote consistent, highly reproducible product quality and safety.
  • Packaged in the USA by a family owned and operated company since 1968

FEATURES

Vitamin D is an essential nutrient for the body. It can be found in foods like mushrooms, salmon, sardines, mackerel, and those fortified with vitamin D, such as milk. The body will also produce vitamin D when directly exposed to sunlight.

Vitamin D3 is the recommended form of vitamin D for supplementation as this is the form that your body makes from sunlight exposure. Research has shown that vitamin D can increase testosterone levels in males who are deficient in vitamin D, but the mechanism of action is unclear. Scientists hypothesize that vitamin D is somehow necessary for testosterone synthesis.

OTHER USES

Vitamin D has many benefits in the body, including but not limited to maintaining bone health, protection against Alzheimer’s disease, reducing inflammation and supporting the prostate. It also helps to reduce depression in individuals with minimal sun exposure.

Pros

  • Safe and effective in vitamin D deficient males 
  • Can increase your resistance to other diseases
  • Helps support erectile function

Cons

  • Fat-soluble; can build up in the body
  • Excess consumption can lead to side effects
  • Can cause nausea or other digestive problems
Korean Red Panax Ginseng
  • Soy Free, Gluten Free, Non-GMO, Dairy Free, Vegan
  • ZERO Blinders, ZERO Fillers, ZERO artifical ingredients
  • Potent Certified Organic Korean Ginseng - 2000mg brings maximum benefits
  • Manufactured here in the USA in a FDA registered and inspected facility under strict cGMP standards
  • 100% Money Back Guarantee - we stand by our products!

FEATURES

Ginseng is a traditional Chinese medicine that has been used for hundreds of years. Ginseng has many benefits, with just one of them being the management of sexual dysfunction in men. It has been found that Ginseng stimulates the gonads and central nervous system to help facilitate male erections. Testosterone levels are increased due to Ginseng’s effect on the endocrine system and its increase of nitric oxide levels.

OTHER USES

Ginseng is also used to treat diabetes, reduce stress, increase relaxation and to prevent cold and flu symptoms.

Pros

  • Boosts energy
  • Lowers blood sugar
  • Improves cholesterol levels

Cons

  • May cause rapid heartbeat
  • Increased blood pressure
  • Insomnia
Pure Science SD-200 Tongkat Ali Extract
  • HIGHEST POSSIBLE DOSAGE IN AMAZON AT 200:1 EXTRACT STRENGTH: Most Potent Tongkat Ali Extract on Amazon, made from 200 grams of wild-crafted Eurycoma Longifolia Jack roots to obtain just 1 gram of extract, the highest extract strength 200:1 in the market. Each capsule contains 80g of Tongkat Ali Extract.
  • TRADITIONALLY WATER-EXTRACTED TONGKAT ALI: The only Traditionally Water-Extracted longjack powder on Amazon - the best extraction method possible. Using low-heat extraction technology, this process ensures that maximum precious active ingredients in the Tongkat Ali root are extracted.
  • NATURAL TESTOSTERONE BOOSTER: Natural supplement to boost your testosterone level and vitality. Maintains your sex drive that plummets as you age. Improves your energy level, muscle mass, boosts athletic performance and physical strength. Promotes fat loss and improves overall male well-being and masculinity.
  • GOOD MANUFACTURING PRACTICES CERTIFIED: Produced by GMP certified facilities with the highest manufacturing and sourcing standards of Pure Science. Rooted in Science, Backed by Research as its motto, Pure Science Supplements focuses on producing the best and safest products for our customers to achieve greater vitality in mind and body by using only the best raw materials obtained through rigorous research.
  • MONEY-BACK GUARANTEE: As we are confident of the efficacy of SD-200, all purchases are backed by a 100% money-back guarantee should you be unsatisfied. Our products are potent for 2 years from manufacture date.

FEATURES

Tongkat Ali is a medicinal herb that originates in Malaysia. A group of compounds from the roots of the plant, called Quassinoids, are purported to have aphrodisiac properties and to increase testosterone levels and thus, are extracted for this purpose and others. Research has shown that Tongkat Ali does increase testosterone levels in addition to increasing muscle mass and strength.

OTHER USES

Although Tongkat Ali is best known for enhancing sexual vitality, it has many other benefits. Some of these are supporting bone density, increasing stress tolerance, elevating mood, stabilizing blood sugar and balancing the microbiome of the gut.

Pros

  • Natural and effective 
  • Libido enhancement
  • Improves sperm quality
  • Increases lean muscle mass

Cons

  • Increased body heat
  • Insomnia
  • Acne
  • Aggression
BRI Nutrition Tribulus Terrestris
  • ★WHY US: Not all Tribulus products are created equal so we set out to launch the ultimate Tribulus supplement on the market in terms of quality and value. We were surprised by how little other companies actually give you for the price. Forget the 30 or 60 day supply, we give you a full 90 day supply of Tribulus.
  • ★WHAT IT IS: Tribulus is a plant-based supplement derived from the Tribulus plant. The steroidal saponins found in the plant form of Tribulus. Go ahead and compare our Tribulus to any on the market. Forget those guys trying to sell you 10% or even 25% of Steroidal Saponins. We cram 45% Steroidal Saponins in every single capsule.
  • ★PURITY: We use only the finest ingredients, all of which are manufactured in our US, GMP compliant, state-of-the-art, facility. Every batch is laboratory tested for quality assurance. OUR GUARANTEE: We're very so confident that you'll love this product that we offer a 60-day, 100% money-back guarantee.
  • ★COMMON NAMES: Tribulus is called by a variety of names. You may have stumbled on the following names, either way, experience how tribulus can change your body and your life: Tribulus Terrestris,Tribule Terrestre, and Tribulis. You may even encounter some terms such as puncture weed, puncture vine, goathead, cat's head, devil's thorn and devils weed or some misspelling such as Tribulus Terrestrus.
  • ★SHARE: Consider ordering one bottle for yourself and another for a friend or loved one. Keep each other motivated and reach your goals together and more quickly. BRI Nutrition stands by every quality product we make. We manufacture only premium vitamins, capsules, pills, tablets, powders, multivitamins, supplements, topical liquids, serums, vegan foods and extracts for men, women, and children. Check BRINutrition out today!

FEATURES

Tribulus Terrestris is an ancient botanical used for a variety of health benefits. It has been found to balance hormone levels, sexual function, and libido, as well as to reduce blood sugar and cholesterol levels.

OTHER USES

Tribulus Terrestris also acts as a diuretic, supports the immune system, reduces inflammation, is a pain reliever, and may have an anti-cancer effect.

Pros

  • Effective for increasing libido in men and women 
  • Increase erection quality
  • Improves sperm quality

Cons

  • Conflicting studies on its effectiveness for testosterone increases
  • Insomnia
  • May cause prostate problems
ORGANIC INDIA Ashwagandha Herbal Supplement
  • CERTIFIED ORGANIC - Our capsules are synthesized from USDA-certified organic herbs, caringly grown and cultivated on sustainable, organic farmland. GMO free, gluten free, and vegan. Kosher & Halal Certified
  • DECREASES INFLAMMATION - Powerful antioxidant properties destroy free radicals and reduce the body's inflammation, soothing back pain and joint aches
  • NATURAL STRESS RELIEF - Powerful adaptogen formulation soothes the nervous system, providing a quick, safe, and natural way to relieve stress, anxiety, and insomnia
  • REGENERATES ENERGY AND VITALITY - This rejuvenative tonic helps support your body's natural energy and metabolism, stabilizing blood sugar and boosting adrenal health. A natural remedy for adrenal fatigue!
  • THYROID AND HORMONE BALANCE - Our organic herb formula fosters improved thyroid function, and supports reproductive health for men and women

FEATURES

Ashwagandha is an Ayurvedic herb used since ancient times for a variety of uses including sexual enhancement. Studies on Ashwagandha’s testosterone boosting capabilities have shown a significant increase in testosterone as well as increases in fat loss and muscle recovery.

OTHER USES

Ashwagandha has neuroprotective and anti-cancer effects. It improves sleep quality and reduces inflammation in the body. The herb has also been found to support and improve thyroid function.

Pros

  • Proven effectiveness 
  • Improves sleep
  • Reduces stress levels

Cons

  • Headaches
  • Sleepiness
  • Stomach upset
Nature's Way Fenugreek Seed
  • TO SOOTHE THE STOMACH: Fenugreek Seed is traditionally used to soothe the stomach.*
  • FOR BLOOD SUGAR CONTROL: Fenugreek Seed supports healthy blood sugar control*
  • PROMOTES HEALTHY LACTATION: Fenugreek Seed promotes healthy lactation in breastfeeding mothers*1
  • CERTIFIED POTENCY: Each serving of Nature's Way Fenugreek Seed contains 585 mg of Fenugreek Seed.
  • GLUTEN-FREE AND VEGETARIAN: Our Fenugreek Seed is gluten free and vegetarian, made from plant-derived capsules. It also contains no sugar, salt, yeast, wheat, soy, corn, dairy products, artificial colors, flavors or preservatives.
  • SERVING RECOMMENDATION: Take one (1) capsule three times daily. Best results obtained by continuous use. For intensive use take two (2) capsules three times daily. Not intended for women and children. If taking medications, consult a healthcare professional before use.

FEATURES

Fenugreek is a herb that is native to the Mediterranean, western Asia, and southern Europe. Similar in taste to maple syrup, it has recently experienced a surge in popularity due to its proven ability to stimulate lactation in breastfeeding women.

Studies on its relationship to increased testosterone levels are limited, but what we’ve seen so far have shown that it may be effective due to its compounds called furostanolic saponins. Results of using Fenugreek have also shown increased improvement in resistance-training exercises as well as a decrease in body fat.

OTHER USES

Fenugreek has many other uses, including treating loss of appetite, digestive problems, hernias, and used topically to promote wound healing.

Pros

  • Increases total testosterone and bioavailable testosterone levels 
  • Decreases body fat
  • Improves exercise performance

Cons

  • May cause low blood sugar
  • Diarrhea
  • Flatulence
Ginger - testosterone booster
  • Ginger (Zingiber Officinale) Rhizome (Ayurvedic Formulation), Wild Crafted – Full Spectrum Extract ratio (15:1) with 2.5% Gingerol 90 Vege Capsules 800 mg each. Extract ratio (15:1), Standardized extract Gingerol 2.5% per 400 mg plus 400 mg micronized powder. Extract is dried with the powder of same herb instead of maltodextrin, rice powder, corn powder, Talcum powder or any other foreign material which has no nutritional value. (Full spectrum). (Reference: Dose standards as per Ayurvedic Pharma
  • (Dietary Supplement) It is carminative and a digestive aid. Helpful as heart and liver tonic. Supports joint health and respiratory system. Daily use as a dietary supplement Helps to maintain healthy cholesterol level and blood pressure level, which is already within normal limits.
  • Ginger is very useful supplement in weather changes. Daily use as a dietary supplement. It is carminative and a digestive aid.Helpful as heart and liver tonic. Helps to keep the body healthy.Supports joint health and respiratory system.
  • Helps to maintain healthy cholesterol level and blood pressure level, which is already within normal limits.Ginger is very useful supplement in weather changes. Helps to keep the body healthy.
  • Non-GMO, Gluten-Free, Vegan, Wild Crafted - Full Spectrum, High quality extracts and micronized powder of wild crafted herbs from their natural habitat, No filler, No binder, No preservatives, Direct from the manufacturer, Authentic, A-Grade Quality, Sourced from its natural habitat.

FEATURES

Ginger is a plant grown in warm climates such as China, Africa, and Indian, The root of the plant is used for spice and flavor in cooking. It is also a remedy for many conditions, and it has been used for thousands of years. A study in infertile males found that ginger caused a 17% increase in testosterone levels as well as increases in other critical sex hormones.

OTHER USES

Ginger is best known for its role in reducing nausea, but it has a surprising number of additional health benefits. Ginger relieves muscle pain, regulates blood sugar, reduces the risk of diabetes and heart disease, has anti-inflammatory properties, reduces cancer risk, and relieves menstrual pain.

Pros

  • Proven effectiveness 
  • Safe
  • Pleasant taste
  • Can be taken in a variety of forms

Cons

  • May cause bloating, gas, and nausea if used in excess
  • Contraindicated in those who take blood thinners or have bleeding disorders.
Pure DHEA
  • DHEA 100mg, 200 Capsules. Maximum Strength and Micronized Grade for Highest Absorption.
  • Strongly Promotes Healthy Aging, Mood, Energy Level, Stamina & Endurance.
  • Powerfully Supports Brain Health, Immune System, Libido Function and Antioxidant.
  • Non-GMO. Gluten Free. Dairy Free. Sugar Free. Soy Free and Tree Nuts Free.
  • Manufactured in California in FDA Registered Facility. 1 Year Unconditional Money back Guarantee.

FEATURES

Dehydroepiandrosterone, or DHEA, is a hormone produced by the adrenal glands in the body and it assists the body with producing other hormones, including testosterone. DHEA is often associated with muscle building and for improving the sex drive.

DHEA supplements are often made from soy or wild yam. Limited studies have been conducted on the effectiveness of DHEA in increasing testosterone. However, those results have indicated that DHEA does have testosterone boosting effects.

OTHER USES

DHEA is sometimes used to treat adrenal insufficiency, depression, obesity, lupus, and schizophrenia.

Pros

  • Improves skin
  • Improves erectile dysfunction
  • Increases bone density

Cons

  • Irritability
  • Aggressiveness
  • Hair loss
  • Facial hair growth in women

The Verdict

If you have been diagnosed with low testosterone or suspect you have it, then you may be wondering if you should purchase a testosterone booster. Testosterone is responsible for more than just fertility and sex drive as it plays a role in many functions in the body.

Without adequate testosterone levels, you may feel depressed, tired, and lack stamina. Overall, you may not feel like yourself anymore. To assist you, we researched the top 10 natural testosterone boosters and compiled a list to compare their pros and cons. Each of the testosterone boosters on our list has additional health benefits, which provides even more value when adding them to your daily health regimen.

Of all the products listed above, we feel that Ashwagandha comes out on top. Not only has it demonstrated its effectiveness at increasing testosterone levels during research studies, but it also comes with the least amount of side effects when compared with others on this list.

Ashwagandha also increases fat loss as well as muscle recovery, making your workouts more effective over time. Not to mention that it’s priced at $16, which is affordable for almost everyone.

We feel that some supplements on this list, such as zinc and vitamin D should probably be included in everyone’s supplement regimen for general health and wellness, but may not be as effective with directly influencing the levels of testosterone in the body.

However, these are our recommendations, and you are certainly free to try any of them you like. Remember to always consult with your doctor before adding any new product to your regimen. We hope you found this information helpful in finding the best testosterone booster for you.