Testosterone plays a critical role in your ability to grow more muscle, and it is often considered the "holy grail" of muscle growth.

Testosterone plays a big part in determining how much muscle you can actually build because it is the most important muscle-building hormone in your body.

Check out some of the amazing benefits increased testosterone levels can offer you and your body…

- A noticeable increase in strength and muscle size.

- Decreased body fat levels.

- Better sex drive and sexual endurance.

- Improved mood.

- A lowering of "bad" cholesterol.

Pretty good, huh?

Definitely, so here is your chance to check out 10 simple things you can do to raise your testosterone levels naturally; this way you too can grow more muscle and take advantage of all these other benefits.

They won't give you unnatural "steroid-like" muscle gains, but certainly will enable you to grow more muscle

1) For your workouts, use compound exercises as the cornerstone.

These are the basic "meat and potatoes exercises" like deadlifts, squats, dips, chin-ups, bench presses, lunges, military presses, and rows, to name just a few.

These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.

2) Always train with 100% effort and intensity.

You're only going to achieve measureable muscle gains if you're truly willing to train hard.

Again, your output of testosterone will be higher if you truly stress yourself at the gym.

3) Do not slack off on leg training; work them as hard as your arms, chest, and back.

You may already know that intense leg training will actually get your body to grow more muscle in your upper body too.

This is partially because of the testosterone surge that leg training causes.

4) Increase your EFA consumption.

You boost your testosterone levels when you eat peanuts, avocadoes, and fish because they contain Essential Fatty Acids; healthy oils like flax seed, olive, and canola oil also help.

5) Limit your soy intake.

Soy protein raises the body's levels of estrogen (the main female hormone), and this has a direct negative effect on testosterone levels.

6) Consume less alcohol.

"Binge drinking" must be limited because alcohol, in general, slows down testosterone production.

7) Cruciferous vegetables are your friends.

Broccoli, cauliflower, radishes, turnips, cabbage, and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.

8) Reduce your daily stress levels.

When you're stressed out, your body makes and releases cortisol; this highly catabolic hormone will make your testosterone levels drop.

9) Be sure to up your sexual activity.

Sexual stimulation causes the body to increase the production of oxytocin, which increases endorphin production (the "feel-good" chemical), and this also raises testosterone.

10) Make sure to get adequate sleep every night.

If you don't sleep enough, your body will increase cortisol production, which will lower your testosterone levels.

Start implementing these techniques on a consistent basis, and you should experience a noticeable increase in your ability to grow more muscle.