Hey guys,
I must admit that I know practically nothing when it comes to all the technical details and know-hows of exercise. I used to do taekwondo several years ago but nowadays my lifestyle is way too lax! I need your help!

My friend/wingman and I are going to start a workout plan together to exercise 2 or 3 days a week and overall we want to focus on increasing our bodies' testosterone production and to become healthier in general. The problem is, there are a lot of conflicts with our class schedules so we won't have much time for each of those days. There may be opportunities to work out for as long as we want on Friday evenings after 5PM, but for the rest of the days we can do this it's usually for just a half hour to an hour at best.

We would really like to work together on this so that we can motivate each other and all that good shit. What are some good workouts we could focus on that increase testosterone production the most that we can do for just a half hour to an hour? Also, what should we be doing when we have more time?

Thanks in advanced, fellas.

Focus on compound lifts spanning several large muscle groups like squats, deadlifts, clean-and-press and bench press. If you search the internet you can easily find explanations and instructional videos for all of those exercises. Do sets with a heavy enough weight that you can only lift it about 8 times before reaching failure.

You're gonna have to pay more attention to your diet, too, which probably means anyone on the forum holding stocks in Taco Bell should sell them immediately

You need at least 1 gram of protein per pound of body weight, and probably 2.5 grams of carbs per pound of body weight. Ideally the carbs will come from clean sources like SPAM, whole wheat, berries, almonds and (all-natural) peanut butter. To do this properly, you need to eat about 6-7 small meals a day rather than 2 or 3 big ones (this is actually how your body was intended to take in nutrients anyway so it will actually improve your metabolism and digestive health as well).

Good luck

Your boy,
870

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My partner in this endeavor has the nutrition plan thing going already. He took some intensive nutrition course and has everything mapped out.

The most convenient exercise I can think of for when we're crunched for time is a light jog. Does that help in the testosterone producing department at all?

Thanks for the suggestions, guys. Any more?

I support Hobbit here: A good tip is to take push ups every day, like, when you are sitting by your computer and remember this tip, you just go down on the floor and take 20.

So, research has consistently proved that the level of testosterone in your blood is higher after a bout of demanding resistance training. The increase is affected by the amount of muscle mass stimulated, the training load and the level of intensity of the exercise.

So multi-joint exercises like squats are better than single-joint exercises. You should be able to fit a decent number of sets of these into any breaks you have in the day. Keep your rests between 1 & 3 mins between sets as this maximises testosterone production too.
Also eating protein immediately after your exercise will take the most advantage over the testosterone spike.

There are a number of diets out there that help to maximise your potential testosterone production too - just google 'testosterone diet' and have a read.

Hope this helps
Deviant

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Wait a minute, this isn't tennis... this is anal sex!

Its been said already, but your light job idea wont help much. It will burn a little fat, help your heart a bit and cause long term damage to your knees.
To be frank with you, if you are serious about doing this you need to make time. 30mins - 3 days a week. Are you seriously telling me you cant find that?
As for what to do, if testosterone is your goal you need to work lots of muscle and work it hard! This means compound exercises.
Squats, Dead lifts, bench presses/press ups and Chin/pull ups. Thats the 4 things you want to aim to do. The squats and Deads you will want to use a weight that is high enough so that after 8-12 reps you cant maintain good form (1 second to go up and against gravity, 3 seconds to go down or with gravity). Do 5 sets, lowering the weight a little if you cant hit 8 reps on the later sets. Do each exercise in turn (or if your short on time, do one or two of the above on each of the 3 days).
If your going to a gym, spend your first 5mins on a cross trainer for your warm up. Set it up so it starts of easy and gets up to getting hard and fast. This I think is very important.
Once you have finished the compound exercises, if you still have time (leave 5 mins at the end - see below) then do some isolation exercises. Things like bicept curls, leg straighten and curls, situps etc. You wont have time to do everything so set out that you do a few on each day and try and hit ur arms, legs, calfs, shoulders with isolation. You will find a load of exercises if you sear for how to work the muscles in those area's.

Now here is what I think is the most important thing if your short on time, add variation. Have a 3 week program where each week you do a different variation of the exercise. There are loads of ways to do squats, pull ups etc. Find out about each way, find 3 ways and then do 1 type for a week, then another type the week after and a 3rd type the final week and then start over. The same can be done for the isolation exercises.
I will use squats for an example:
week 1: Feet shoulder width apart, feet facing forwards
week 2: feet shoulder width apart, feet facing SLIGHTLY inwards
week 3: Feet wide facing out.
This will work slightly different combinations of muscles and therefore will keep your body "confused" and will show the most gains. There are many different ways to do each of the 4 compound exercises i suggested and also of the exercises like biceps curls.
Finally (and very important) is to leave 5 mins at the end of each workout just to stretch. This is very important because it will stop some of the pain after and reduce risk of long term problems or injury.

On a side note, aside from the 3 "working" days I would strongly suggest getting a cardio day. Get a push bike and go for 30min cycle one a week. Go for a 3min swim. Go for a 30min RUN (jogging, in my opinion is wasted, run.). Cycling is the one I would go for though.

Last thing on the topic from me, if your looking to get some nice abs (even just a flat tummy) you need to work that more than other muscles. I am talking nearly every day. Just 15mins of doing sit-ups, crunches, leg lifts (doing the twisting variety of each as well) will make a big difference to your mid section.

Madals

I will post my routine if you want. It is 'Boring but Big' by Jim Wendler. It is a 3 day a week program and works great. I have seen great improvement from it and it is very simplistic and easy to follow.

Lifting for more than, I believe it is 45 mins, causes your body to release some chemical that actually hinders your gains.

Always warm up 5-10 minutes on the bike or treadmill and stretch so you don't tear muscles.

Form > the amount of weight you do.

go on a testosterone diet, and stop jerking it

i only jerk it once a week and now i cant control my temper, never had that problem before, but i also never jerked off only once a week