5x5 | Fixing Your Testosterone Without HRT & Building a Legit Home Gym

In this solo 5x5 episode of Chasing Excellence, host Ben Bergeron tackles five listener questions centered on training and physical performance. He begins by addressing the nuanced role of testosterone replacement therapy (TRT), emphasizing it's not a performance enhancer but a medical tool for clinically low testosterone, best used as a bridge to lifestyle improvements like fat loss, better sleep, and stress management. Next, he offers guidance for athletes recovering from surgery, advocating for maintaining routine and identity through physical therapy and modified movement rather than abandoning training. He explores the functional benefits of rucking, praising its natural, load-bearing nature but cautioning against overhyping it—especially with light loads—and recommending it as a complementary, not replacement, activity. For busy parents, he suggests adding targeted accessory movements (like lunges or Romanian deadlifts) or short, high-intensity conditioning circuits to existing routines. Finally, he outlines the essential home gym setup: a barbell with bumper plates, a rack with pull-up bar, a bike, dumbbells, a bench, and a box—enough to support a full, well-rounded training program. The episode blends practical advice with a strong emphasis on fundamentals over shortcuts.