Boron’s primary mechanism is SHBG reduction and estradiol modulation – it frees up bound testosterone rather than raising total production. This distinction matters for who it works best for. My client Aaron had total T at 720 and felt terrible. Free T was 8.4 pg/mL. SHBG was 78. Boron plus magnesium glycinate dropped his SHBG […]
Author Archives: Ron Males
Vitamin D3 is a steroid hormone precursor, not a vitamin. It acts on receptors in your Leydig cells, pituitary gland, and hypothalamus – every level of the testosterone production system has vitamin D receptor presence. Deficiency suppresses the whole axis. The optimal level is 50+ ng/mL on the 25-OH vitamin D test. Most reference ranges […]
Quick Verdict: Magnesium Form Comparison Magnesium oxide is the most common form in grocery store supplements and has roughly 4% bioavailability. Most of it goes through you without being absorbed. Magnesium glycinate absorbs well, doesn’t cause GI distress at therapeutic doses, and is the form I use with almost every client. Buy glycinate. Stop buying […]
Zinc raises testosterone when you’re deficient. When you’re not deficient, supplementing does nothing meaningful to your bloodwork and may suppress copper long-term if you run it at high doses continuously. The deficiency is more common than most men expect – nicotine products, high-phytate vegetarian diets, intense sweat output, and seed oil-heavy processed food diets all […]
After 40, baseline GH production has declined by 15–20% from its peak. That doesn’t mean GH optimization is off the table — it means the training stimulus for it needs to be more precise, not more aggressive. Eccentric training and extended time under tension drive training-induced GH more reliably in men over 40 than maximal […]
I’m going to tell you something that took me an embarrassingly long time to actually believe, not just say. I used to program clients the way I thought serious trainers were supposed to program clients. Chest day, back day, arms day. Supersets. Drop sets. Isolation work that looked impressive written on a whiteboard. A guy […]
The 6-12-25 Method is a tri-set protocol I have built around the principle that strength, hypertrophy, and metabolic stress each trigger different hormonal responses – and combining all three within a single working set produces a hormonal stimulus that pure strength work, pure hypertrophy work, or pure conditioning cannot match. Six reps of a heavy […]
The middle rep range in structured training — 10 to 15 reps with moderate load — is where lactate accumulates fastest. That’s not a coincidence. It’s where the GH stimulus lives. Commercial fitness programming almost never deliberately targets the lactate threshold for GH. Most programs are either too heavy (strength) or too light (pump work). […]
Overtraining isn’t a training problem — it’s a hormonal problem. T drops, cortisol climbs, IGF-1 crashes, and the bloodwork change is measurable before you ever feel “overtrained.” The earliest reliable signal isn’t joint pain or performance decline. It’s HRV dropping consistently for 10 or more days. By the time a client feels overtrained, they’ve been […]
Quick Review: MK-677 (Ibutamoren) A legitimate GH secretagogue that works — and that comes with real tradeoffs most people glossed over when Huberman put it on the map. Conditional yes for men over 45 with documented low IGF-1 who’ve already run a full lifestyle optimization protocol. A clear no for men with insulin resistance, men […]
I’m going to tell you about a conversation I had in 2012 that changed how I think about grip training for regular lifters. A guy named Tom came to me frustrated. Mid-30s, been lifting for about a year, making decent progress on his squat and bench. His deadlift was stuck at 275 pounds for three […]
Introduction: Understanding Horny Goat Weed Supplements Horny goat weed, scientifically known as Epimedium, has been used in traditional medicine for centuries. This herb contains icariin, a flavonoid compound that’s believed to support various aspects of health and vitality. Today’s market offers numerous horny goat weed supplements, each with unique formulations and benefits. In this comprehensive […]
If you read my Strength First article, this is the program that goes with it. If you didn’t, here’s the short version: regular people don’t need complicated training. They need to get strong on a handful of movements, over and over, for longer than they think they need to. That’s what this program does. It’s […]