HOW TO TRAIN FOR SEX
WHAT YOU DO IN THE GYM CAN GREATLY IMPROVE YOUR HOMEBASED ‘SESSIONS’ – BOOSTING LIBIDO, STRENGTH AND STAMINA. THANK US LATER.
Sex and sports science are entwined. This may sound odd, but research shows your choice of gym exercise has a profound and positive impact on testosterone levels, libido and, ultimately, what happens between the sheets. Appreciate this – and how to wield its power – and those bedroom-based workouts will quickly step up a few notches. Also realise that training with a sexual partner can mean even better all-round results. For now, try these on for size.
1 Sled Drags
These become shorter and stronger the more weight that’s added, and typically involve pushing or pulling a weight for 10 to 20m across five to 10 sets. It’s a brutal cardio workout and, when it comes to your libido, it’s far better than spending hours pounding the footpath on a lengthy run. Indeed, an article pointedly entitled, ‘Reduced Serum Testosterone and Prolactin Levels in Male Distance Runners’ from the Journal of the American Medical Association states, “mean levels of total testosterone were significantly lower” compared to the average runner. So keep cardio short, strong and (where possible), do it alongside a training partner who has a set of sled-ready, sculpted glutes. You’ll train that much harder, plus rests between sets will be far more enjoyable.
2 Hill Sprints
Find a hill. Sprint up it. Walk back down. Repeat. It’s a basic form of High Intensity Interval Training (HIIT), proven to accelerate fat loss and burns energy twice as quickly as sex. According to the catchy ‘Energy Expenditure during Sexual Activity in Young Healthy Couples’ report, men expend 1150kj calories during half an hour of sex, and on average, men burnt 17.6kj calories a minute during sex compared to 38.5kj while running. The short story here – combining sex and HIIT means burning fat in different ways and mastering both will result in a lean, testosterone-loaded physique.
3 Back Squat v Front Squat
If the goal is to lift some serious weight – research in the European Journal of Applied Physiology and Occupational Physiology found “significant increases in testosterone after heavy resistance training” – then ramp up the back squats. On average, athletes are able to lift 19kg more when doing a back squat over front squats. Still, if you’re concerned about injury, even when all sex cylinders are firing, then go front ways. You’ll experience fewer compressive forces, so you start the evening’s festivities injury-free. Because what good is a fully functional libido if you’re injured and unable to engage it? So, before every leg session be sure to pay the squat rack a visit. Whether you’re front squatting or back squatting, put between 75 to 85 per cent of your one-repetition maximum on the bar and aim to complete five to eight reps for three sets.
4 Pelvic Thrusts
The average gent thrusts 60 to 120 times during sex before ejaculating. For some, that’s a mythical number only achieved in dreams. It’s why engaging the pelvic floor muscles as part of a regular workout can help with issues such as erectile dysfunction and premature ejaculation. Six sets of 15 reps adds up to a pretty decent session, improving endurance and control by toning and strengthening the pubococcygeus and perineal muscles.
Men often attack gym days before a date in the hope abs and biceps pop. In reality, the best prep is to relax, stretch and get ready for match day. The Sport Digest says, “prolonged bouts of strenuous exercise cause a temporary depression of various aspects of immune function.” Instead, gentle yoga stimulates the body’s immune system so you arrive on game day fresh and unfatigued. And it’s a form of foreplay that stimulates blood flow, especially when you attempt to do the flying bow/wheel pose.
6 Wide Grip Bench Press
The world’s most tried and tested exercise. Perform it with a wide grip to unlock a solid hormonal advantage linked to engaging the pectoralis major. The Journal of Applied Physiology, Nutrition, and Metabolism states that levels of testosterone “increased significantly after training when larger musclegroup exercises were performed compared to the smaller musclegroup exercises”. So more tweaks to technique mean more muscles used and more testosterone generated. And if you need any more libido-based assistance, find an attractive training partner and ‘attentively’ spot their bench press. Yes, it’s that simple. Finally – and putting training aside – building a strong and stable upper body is never a bad thing if you’re to put in a lengthy session on top.