The masturbation and building muscle link is absolutely real.
It just isn’t always about serum testosterone levels. It has been observed in mammals that it takes the androgen receptors (which testosterone binds to) 15 days to restore to maximum density after sexual satiety. Basically more receptors more effects testosterone will have on the body. So if you don’t masturbation after 15 days the real effects will kick in and you will start to see gains but what modern man can go 15 or more without ejaculating?
As a natural personally I have observed the best routine as full body workout 3 times a week is sufficient. Compound movements + frequency + hitting macro/calories = Quality lean muscle. It takes time but I have seen positive results.
For macros, I try high fat/protein and my carbs sources are just mainly rice and potatoes. Trying my best to remove pasta, bread and anything gluten in my diet.
