8 Ways to be an Alpha Male

These expert-endorsed lifestyle changes will rev up your testosterone levels, turn your body into a fat-torching machine, and boost your libido at the same time.
We have an important newsflash. You’re a man. You’re a bro, bro. And if you haven’t heard, your testosterone levels are dropping. And they’re not dropping when you’re 60—they’re dropping today. Research indicates that men’s testosterone levels are more than 20 percent lower than they were 20 years ago. And more than one out of every four guys has below average levels of testosterone (which sucks because below average this day in age means really low). What does this mean for you? All your work in the gym, all your time dieting: It’s all going to waste.

Want to ensure that your lifestyle isn’t crushing your ability to build muscle, burn fat, or have a sex life? Adopt these eight alpha-male traits as habit:

Fitness Model Workout Routine: Sergi Constance

 

MONDAY: Quads & Calves

Leg Extensions: 5 sets × 8 - 20reps
Squats: 4 sets × 8 - 15 reps
Leg Press: 4 sets × 8 - 15 reps (heavy)

Alpha-Male Training

You can’t deny it -- part of the appeal of lifting weights and building muscle is to look and feel more powerful than the next guy. To be the alpha male among your buddies. But to do this, you have to be willing to work harder and more fero- ciously than they are. This month, we bring you a plan that’s excerpted from our book Man 2.0 Engineering the Alpha. It builds muscle, shreds abs, and streamlines your gym time, so you can rule the weight room and then get back to ruling your world outside it. This is highly evolved fitness.