Most guys want to raise or keep their testosterone levels high to build muscle and more. How we choose to do it is another story. Some of you will choose to do it with steroids or maybe some over-the-counter hyped up useless product that serves only to separate you from your money, but there are better ways.
A tried, true and drug-free method of raising T levels is by squatting and deadlifting heavy. We could stop here, because those two lifts alone will make you very strong and put on muscle all over. But there is more.
Two supplements that are used most commonly, creatine and ZMA have new research available, in one case debunking it’s claim of testosterone boosting, the other maybe increasing it, though indirectly.
Let’s start with ZMA. I like using this before bedtime, after just having my CNS gets blasted at the gym. I sleep well and deep and need that for recovery. ZMA has also been touted as a T booster by the guy who developed the formula, Victor Conte, who also authored the study. Objective? Hardly. Remember Balco and Barry Bonds? That Victor Conte. In 2009, German researchers came to the conclusion that ZMA doesn’t do squat for raising testosterone.* Nada. I’ll continue to sleep well and use ZMA knowing that my T boost came from the training, not the pill. That was why I took it in the first place, so there are no diminished expectations,
Creatine is a different matter altogether. No supplement has been researched as much as creatine has through the years and it is the real deal. Will Brink of BrinkZone.com does a great job of breaking down creatine and separating the research from any misperceptions that exist.
Also in 2009, South African researchers found in a study using rugby players, (don’t you just have to assume these guys are not lacking in testosterone?) found that creatine raises dihydrotestosterone (DHT) by 56% during the loading phase and 40% during the maintenance phase. DHT is credited with helping create a hard. lean physique.
But of course, like many studies, there are flaws and additional questions raised, in this case by Professor Gary Green*** of the David Geffen School of Medicine at UCLA who questions whether the creatine was tested independently for purity. Prof. Green also wondered if there was a financial interest with the researchers and also the time of day the creatine was administered.
The South African researchers**** responded to Prof. Green’s doubts and it appears in light of no other issues raised, that the original conclusions are correct. Steroid Times reported on this if you wish to read the details.
MarkFu’s conclusion is this: I will continue to squat and deadlift heavy, take my creatine post workout with a hot beverage and if needed, take ZMA to sleep deeply and have mind-bending, trippy dreams. I may also occasionally beat my chest and primally scream. I don’t know what that will do except piss people off, but that is good enough for me!
Finally, Will Brink will show you how to get the most from your creatine. You can also download his Creatine Report.
*Eur J Clin Nutr. 2009 Jan;63(1):65-70. Epub 2007 Sep 19.
**Clin J Sport Med. 2009 Sep;19(5):399-404.
***Green G. Creatine supplementation and DHT:T ratio in male rugby players. Clin J Sport Med. 2010 May;20(3):220; author reply 220-2.
****Source: Myburgh, Kathryn H PhD; van der Merwe, Johann MBChB; Brooks, Naomi E PhD. Reply. Clin J Sport Med. 2010 May;20(3): 220-222. Letter to the Editor.