Don’t Do Too Much Cardio
https://www.ncbi.nlm.nih.gov/pubmed/29952670/
Evidence of the Exercise-Hypogonadal Male Condition at the 2011 Kona Ironman World Championships.
Hooper DR, et al. Int J Sports Physiol Perform. 2019.
Authors
Hooper DR, Kraemer WJ, Stearns RL, Kupchak BR, Volk BM, DuPont WH, Maresh CM, Casa DJ.
Endurance athletes have lower testosterone
https://www.ncbi.nlm.nih.gov/pubmed/12784093/
Testosterone is significantly reduced in endurance athletes without impact on bone mineral density.
Maïmoun L, et al. Horm Res. 2003.
Authors
Maïmoun L1, Lumbroso S, Manetta J, Paris F, Leroux JL, Sultan C.
Inadequate energy intake and high volumes of aerobic activity lowers testosterone
https://www.ncbi.nlm.nih.gov/pubmed/28470410/
The presence of symptoms of testosterone deficiency in the exercise-hypogonadal male condition and the role of nutrition.
Hooper DR, et al. Eur J Appl Physiol. 2017.
Authors
Hooper DR1,2, Kraemer WJ3, Saenz C2, Schill KE2, Focht BC2, Volek JS2, Maresh CM2.
Aging males that do high volume cardio have low testosterone levels
https://www.ncbi.nlm.nih.gov/pubmed/20141589/
Prevalence of undiagnosed testosterone deficiency in aging athletes: does exercise training influence the symptoms of male hypogonadism?
Di Luigi L, et al. J Sex Med. 2010.
Authors
Di Luigi L1, Sgrò P, Fierro V, Bianchini S, Battistini G, Magini V, Jannini EA, Lenzi A.
High volumes of cardio. But also strength sports that have weight categories
https://www.ncbi.nlm.nih.gov/pubmed/30063407/
Treating exercise-associated low testosterone and its related symptoms.
Review article
Hooper DR, et al. Phys Sportsmed. 2018.
Authors
Hooper DR1, Tenforde AS2, Hackney AC3.
Malnutrition and endurance. Decrease cardio and increase calories equals normal testosterone
https://www.ncbi.nlm.nih.gov/pubmed/30212398/
Role of Relative Malnutrition in Exercise Hypogonadal Male Condition.
Zekarias K, et al. Med Sci Sports Exerc. 2019.
Authors
Zekarias K1, Shrestha RT.
Ultramarathon is bad for you
https://www.ncbi.nlm.nih.gov/pubmed/24931590/
The impact of an ultramarathon on hormonal and biochemical parameters in men.
Kupchak BR, et al. Wilderness Environ Med. 2014.
Authors
Kupchak BR1, Kraemer WJ2, Hoffman MD3, Phinney SD4, Volek JS2.
Don’t do your cardio before strength. It decreases your test even up to 48 hours after
https://www.ncbi.nlm.nih.gov/pubmed/23222087/
Acute neuromuscular and endocrine responses and recovery to single-session combined endurance and strength loadings: “order effect” in untrained young men.
Schumann M, et al. J Strength Cond Res. 2013.
Authors
Schumann M1, Eklund D, Taipale RS, Nyman K, Kraemer WJ, Häkkinen A, Izquierdo M, Häkkinen K.
Free weight exercises seem to induce greater hormonal responses to resistance exercise than machine weight exercises using similar lower-body multijoint movements and primary movers.
https://www.ncbi.nlm.nih.gov/pubmed/24276305/
The acute hormonal response to free weight and machine weight resistance exercise.
Shaner AA, et al. J Strength Cond Res. 2014.
Authors
Shaner AA1, Vingren JL, Hatfield DL, Budnar RG Jr, Duplanty AA, Hill DW.
Higher volume hypertrophy training 75% rm 2 min rest 10×10 worked better than strength 6 x 4 88%. Or endurance 8×6 at 45%rm 3min rest
Test increased the most with the hypertrophy scheme
https://www.ncbi.nlm.nih.gov/pubmed/18296983/
The salivary testosterone and cortisol response to three loading schemes.
Crewther B, et al. J Strength Cond Res. 2008.
Authors
Crewther B1, Cronin J, Keogh J, Cook C.
Higher Volume works better than single set
https://www.ncbi.nlm.nih.gov/pubmed/9189304/
Hormonal responses of multiset versus single-set heavy-resistance exercise protocols.
Randomized controlled trial
Gotshalk LA, et al. Can J Appl Physiol. 1997.
Authors
Gotshalk LA1, Loebel CC, Nindl BC, Putukian M, Sebastianelli WJ, Newton RU, Häkkinen K, Kraemer WJ.
Time of day training doesn’t influence natural testosterone and cortisol.
https://www.ncbi.nlm.nih.gov/pubmed/27863207/
Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations.
Randomized controlled trial
Küüsmaa M, et al. Appl Physiol Nutr Metab. 2016.
Authors
Küüsmaa M1, Schumann M1, Sedliak M2, Kraemer WJ3, Newton RU4, Malinen JP1, Nyman K5, Häkkinen A1,5, Häkkinen K1.
Sports performance peaks in late afternoon
https://www.ncbi.nlm.nih.gov/pubmed/20560706/
Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms.
Review article
Hayes LD, et al. Chronobiol Int. 2010.
Authors
Hayes LD1, Bickerstaff GF, Baker JS.
Use forced reps in experienced strength athletes
https://www.ncbi.nlm.nih.gov/pubmed/15507691/
Acute hormonal responses to heavy resistance exercise in strength athletes versus nonathletes.
Ahtiainen JP, et al. Can J Appl Physiol. 2004.
Authors
Ahtiainen JP1, Pakarinen A, Kraemer WJ, Häkkinen K.
Training in the evening gains more muscle (this one combined strength and endurance training)
https://www.ncbi.nlm.nih.gov/pubmed/27863207/
Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations.
Randomized controlled trial
Küüsmaa M, et al. Appl Physiol Nutr Metab. 2016.
Authors
Küüsmaa M1, Schumann M1, Sedliak M2, Kraemer WJ3, Newton RU4, Malinen JP1, Nyman K5, Häkkinen A1,5, Häkkinen K1.
The anabolic potential of postexercise hormones was not affected by exercise order.
https://www.ncbi.nlm.nih.gov/pubmed/23438236/
Resistance exercise order does not determine postexercise delivery of testosterone, growth hormone, and IGF-1 to skeletal muscle.
West DW, et al. Appl Physiol Nutr Metab. 2013.
Authors
West DW1, Cotie LM, Mitchell CJ, Churchward-Venne TA, MacDonald MJ, Phillips SM.
Need to do enough volume. But unilateral compared to bilateral doesn’t affect testosterone as much as the others
These results indicate that the hormonal responses to dominant-arm unilateral RE is blunted compared to that for bilateral RE. This differential endocrine response is likely a result of the difference in volume between the protocols. It is important to pay attention to the amount of muscle mass utilized in a resistance exercise protocol to optimize endocrine signaling.
https://www.ncbi.nlm.nih.gov/pubmed/19816216/
Endocrine response patterns to acute unilateral and bilateral resistance exercise in men.
Randomized controlled trial
Migiano MJ, et al. J Strength Cond Res. 2010.
Authors
Migiano MJ1, Vingren JL, Volek JS, Maresh CM, Fragala MS, Ho JY, Thomas GA, Hatfield DL, Häkkinen K, Ahtiainen J, Earp JE, Kraemer WJ.
Rest 2min between sets if you want to maximise testosterone levels
https://www.ncbi.nlm.nih.gov/pubmed/20555276/
Effects of very short rest periods on hormonal responses to resistance exercise in men.
Randomized controlled trial
Rahimi R, et al. J Strength Cond Res. 2010.
Authors
Rahimi R1, Qaderi M, Faraji H, Boroujerdi SS.
No difference between 2-5min of rest on test levels
https://www.ncbi.nlm.nih.gov/pubmed/16095405/
Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men.
Ahtiainen JP, et al. J Strength Cond Res. 2005.
Authors
Ahtiainen JP1, Pakarinen A, Alen M, Kraemer WJ, Häkkinen K.
Higher volume hypertrophy training 75% rm 2 min rest 10×10 worked better than strength 6 x 4 88%. Or endurance 8×6 at 45%rm 3min rest
Test increased the most with the hypertrophy scheme
https://www.ncbi.nlm.nih.gov/pubmed/18296983/
The salivary testosterone and cortisol response to three loading schemes.
Crewther B, et al. J Strength Cond Res. 2008.
Authors
Crewther B1, Cronin J, Keogh J, Cook C.
Higher Volume works better than single set
https://www.ncbi.nlm.nih.gov/pubmed/9189304/
Hormonal responses of multiset versus single-set heavy-resistance exercise protocols.
Randomized controlled trial
Gotshalk LA, et al. Can J Appl Physiol. 1997.
Authors
Gotshalk LA1, Loebel CC, Nindl BC, Putukian M, Sebastianelli WJ, Newton RU, Häkkinen K, Kraemer WJ.
Testosterone increases following weight training
https://www.ncbi.nlm.nih.gov/pubmed/28224307/
Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations.
Hooper DR, et al. Sports Med. 2017.
Authors
Hooper DR1,2, Kraemer WJ3, Focht BC1, Volek JS1, DuPont WH1, Caldwell LK1, Maresh CM1.
Some studies have demonstrated a chronic increase in basal testosterone, others have failed to find an adaptation to regular resistance exercise. However, improvements in strength and hypertrophy appear to be possible regardless of the presence of this adaptation. Testosterone has also been shown to acutely rise immediately following an acute resistance exercise bout. While this substantial mobilization of testosterone is brief, its effects are seen for several hours through the upregulation of the androgen receptor. The role of this acute response at present is unknown,
https://www.ncbi.nlm.nih.gov/pubmed/28224307/
Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations.
Hooper DR, et al. Sports Med. 2017.
Authors
Hooper DR1,2, Kraemer WJ3, Focht BC1, Volek JS1, DuPont WH1, Caldwell LK1, Maresh CM1.
Decreased testosterone acute response pay exercise as we get older
1-3% testosterone level drop per year after 30
https://www.ncbi.nlm.nih.gov/pubmed/21058750/
Testosterone physiology in resistance exercise and training: the up-stream regulatory elements.
Review article
Vingren JL, et al. Sports Med. 2010.
Authors
Vingren JL1, Kraemer WJ, Ratamess NA, Anderson JM, Volek JS, Maresh CM.
Exercise works better than decreasing energy intake to increase test levels in obese people
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706091/
Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone
Hiroshi Kumagai, Asako Zempo-Miyaki, […], and Seiji Maeda
No age differences were found in the production or metabolic clearance rate of T. This study further showed that RT may have acute effect on T production and clearance rates, while the exercise-induced increases in serum T appeared to be induced by decreased metabolic clearance rate of T.
https://www.ncbi.nlm.nih.gov/pubmed/26079649/
Effects of resistance training on testosterone metabolism in younger and older men.
Randomized controlled trial
Ahtiainen JP, et al. Exp Gerontol. 2015.
Authors
Ahtiainen JP1, Nyman K2, Huhtaniemi I3, Parviainen T4, Helste M5, Rannikko A6, Kraemer WJ7, Häkkinen K8.
In conclusion, acute elevations in circulating T potentiated muscle AR content following RE.
https://www.ncbi.nlm.nih.gov/pubmed/19429451/
Elevated endogenous testosterone concentrations potentiate muscle androgen receptor responses to resistance exercise.
Clinical Trial
Spiering BA, et al. J Steroid Biochem Mol Biol. 2009.
Authors
Spiering BA1, Kraemer WJ, Vingren JL, Ratamess NA, Anderson JM, Armstrong LE, Nindl BC, Volek JS, Häkkinen K, Maresh CM.
We conclude progressive resistance training restores age-related declines in sex steroidogenic enzyme and muscle sex steroid hormone levels in older men.
https://www.ncbi.nlm.nih.gov/pubmed/24443372/
Resistance training restores muscle sex steroid hormone steroidogenesis in older men.
Sato K, et al. FASEB J. 2014.
Authors
Sato K1, Iemitsu M, Matsutani K, Kurihara T, Hamaoka T, Fujita S
Food Effects on Testosterone
This investigation observed lower testosterone responses following supplementation with soy protein in addition to a positive blunted cortisol response with the use of whey protein at some recovery time points
https://www.ncbi.nlm.nih.gov/pubmed/24015701/
The effects of soy and whey protein supplementation on acute hormonal reponses to resistance exercise in men.
Randomized controlled trial
Kraemer WJ, et al. J Am Coll Nutr. 2013.
Authors
Kraemer WJ1, Solomon-Hill G, Volk BM, Kupchak BR, Looney DP, Dunn-Lewis C, Comstock BA, Szivak TK, Hooper DR, Flanagan SD, Maresh CM, Volek JS.
Pomegranate – lowers cortisol https://www.webmd.com/men/ss/slideshow-low-testosterone-natural-boost
Pomegranate juice (increased test levels by average of 24%) affects on blood pressure, mood and the positive scores on anxiety
https://www.endocrine-abstracts.org/ea/0028/ea0028p313.htm
Endocrine Abstracts (2012) 28 P313
Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women
Emad Al-Dujaili & Nacer Smail
Essential Amino Acid supplementation promoted increases in resting and exercise-induced testosterone and resting growth hormone concentrations.
https://www.ncbi.nlm.nih.gov/pubmed/19346975/
Effects of amino acids supplement on physiological adaptations to resistance training.
Randomized controlled trial
Kraemer WJ, et al. Med Sci Sports Exerc. 2009.
Authors
Kraemer WJ1, Hatfield DL, Volek JS, Fragala MS, Vingren JL, Anderson JM, Spiering BA, Thomas GA, Ho JY, Quann EE, Izquierdo M, Häkkinen K, Maresh CM.
These findings are consistent with the concept that dietary saturated fat is efficiently metabolized in the presence of low carbohydrate, and that a CRD results in better preservation of plasma ARA.
https://www.ncbi.nlm.nih.gov/pubmed/20820932/
Limited effect of dietary saturated fat on plasma saturated fat in the context of a low carbohydrate diet.
Forsythe CE, et al. Lipids. 2010.
Authors
Forsythe CE1, Phinney SD, Feinman RD, Volk BM, Freidenreich D, Quann E, Ballard K, Puglisi MJ, Maresh CM, Kraemer WJ, Bibus DM, Fernandez ML, Volek JS.
Amino acid helped test levels in overreaching
https://www.ncbi.nlm.nih.gov/pubmed/16483870/
The effects of amino acid supplementation on hormonal responses to resistance training overreaching.
Randomized controlled trial
Kraemer WJ, et al. Metabolism. 2006.
Authors
Kraemer WJ1, Ratamess NA, Volek JS, Häkkinen K, Rubin MR, French DN, Gómez AL, McGuigan MR, Scheett TP, Newton RU, Spiering BA, Izquierdo M, Dioguardi FS.
Chronic alcohol intake decreases androgen receptors
https://www.ncbi.nlm.nih.gov/pubmed/16286851/
Chronic alcohol intake, resistance training, and muscle androgen receptor content.
Vingren JL, et al. Med Sci Sports Exerc. 2005.
Authors
Vingren JL1, Koziris LP, Gordon SE, Kraemer WJ, Turner RT, Westerlind KC.
Ashwagandha increased test
14.7% greater increase in testosterone in 8 weeks 21mg
https://www.ncbi.nlm.nih.gov/pubmed/30854916/
A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males.
Lopresti AL, et al. Am J Mens Health. 2019 Mar-Apr.
Authors
Lopresti AL1,2, Drummond PD1, Smith SJ1,2.
Ashwagandha to improve test
https://www.ncbi.nlm.nih.gov/pubmed/30790614/
Beyond tribulus (Tribulus terrestris L.): The effects of phytotherapics on testosterone, sperm and prostate parameters.
Review article
Santos HO, et al. J Ethnopharmacol. 2019.
Authors
Santos HO1, Howell S2, Teixeira FJ3.
“systematically reviewed data demonstrated statistical (p ≤ .002 versus baseline) increase in sperm concentration (167%), semen volume (59%), and sperm motility (57%) in oligospermic males after 90 days of W. somnifera treatment, as well, serum testosterone (17%) and luteinizing hormone (34%) levels.”
https://www.ncbi.nlm.nih.gov/pubmed/30466985/
Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis.
Durg S, et al. Phytomedicine. 2018.
Authors
Durg S1, Shivaram SB2, Bavage S3.
Ashwagandha increased strength, increased muscle size, greater reduction in exercise induced mused damage and increased testosterone, decreased more body fat in resistance trained men 18-50
https://www.ncbi.nlm.nih.gov/pubmed/26609282/
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.
Randomized controlled trial
Wankhede S, et al. J Int Soc Sports Nutr. 2015.
Authors
Wankhede S1, Langade D2, Joshi K3, Sinha SR4, Bhattacharyya S5.