Dear concerned body builder, you probably aren’t surprised to hear that having more muscle mass helps keep testosterone levels high! However, it’s hard to untangle which is the cause and which is the effect because high T and increased muscle go hand in hand. Training to build muscle mass elevates testosterone, and elevated testosterone helps build muscle mass. Just make sure you don’t get too much of a good thing. But don’t forget to include the following exercise strategies too! Train smart with weights - Weight training stimulates muscle growth by tearing down muscle tissue, requiring your body to repair it. Weight training also elevates testosterone levels in the period right after you leave the gym — you may even notice this, as many men experience increased energy and libido at this time of day. Balance calorie intake with active calorie expense - Complete a minimum of 30 minutes moderate aerobic physical activity daily. Do limit calorie intake later in the day; consume last meal 3 hours prior to bedtime. Do not eat foods with processed Trans Fatty Acids (TFA) also called partially or completely hydrogenated vegetable fats; found in many packaged foods and processed baked goods. Avoid alcohol - While it’s true that small amounts of alcohol (1–2 drinks per day) may improve heart health, large amounts of alcohol consumed in binges or regularly may suppress testosterone levels. This is because too much alcohol can promote inflammation and testosterone degradation. When to stop taking T9? Of course, once you go well above the normal range — about 300–1000 ng/dl — then you run the risk of blowback. Stop taking T9 testosterone at this level . Above this point, excess testosterone can convert to estrogen, leading to conditions such as gynecomastia (male breast growth), baldness and growth of body hair. Extremely high levels of testosterone are uncommon in natural bodybuilders, but occur frequently in those who use performance-enhancing drugs such as anabolic steroids.