Small gains still mean seconds off your PB...
How can I increase my testosterone naturally?
Exercise regularly, inc. weight lifting; eat a good balance of protein, fat and carbs; minimise stress and cortisol levels; boost your vitamin D levels (more sun or via supplementation); and get plenty of restful high-quality sleep.
How long should I be able to hold the plank for if I have a strong core?
According to veteran strength coach Dan John in his book Can
You Go? it’s two minutes for a fit and healthy individual. And no more: “It’s just a plank. More is not better, ” says John.