T-levels are a highly individual thing. Some feel just good and progress well (bb-wise) with lower levels. Some feel tired all the time and don’t seem to recuperate adequately even with pretty high T-levels.
Latest research, btw, indicates that there is such a thing as testosterone sensitivity and testosterone resistance. Like insuline resistance. This may be caused by cumulative receptor shutdown. But further research is needed.
Now, if you feel well with your T-levels and don’t suffer from mood swings, insomnia, lack of libido, slow recuperation, etc., don’t worry about the number.
From my personal experience (I tested many bodybuilders T-levels in the past) it is true that the ones who easily build muscle tend to have hight T and free T levels. Some natural bodybuilders T-levels are well above what doctors call a normal range. That range is fairly low itself.
To be honest, I personally haven’t seen one single bodybuilder who was able so significantly increase T-levels via supplements. Maybe they used the wrong supps, but nothing they used really worked.
I have seen many bodybuilders who were able to somewhat increase T-levels by just sleeping and resting more. If you are depleted in sleep, your T-levels will be lower than normal.
I must have tested my T-levels like 100 times over the past 20 years. What I can say is that they are higher in times where I:
- Sleep and rest well (8 hours+ each night, no TV in the evenings, bath before bed, etc.),
- Eat a diet very low in junk food and only moderate in carbs
- Eat 80-100g of fat (canola, olive oil, omega-3 eggs, red meat, peanut butter, almonds, avocados, fish oil) every day
- Train with weights >80/85% of my 1RM
- Have a bodyfat percentage lower than 9% !
My estogen levels are significantly higher at bodyfat levels above something like 12/13% and my T-levels are much lower (these were also the times when I ate a lot of junk, too many carbs and just got fat…).
If lowering bodyfat, lifting heavier weights and resting more doesn’t help, you should see a doctor and maybe use just 50mg of testogel (you rub it on your skin) a day.