It’s fundamentally known that once you approach the age of 30, testosterone levels begin to dip. If that goes, so does your libido. Nobody wants that. Without sufficient amounts of hormones, your metabolism could be affected, as well as a cascade of other unfavorable symptoms.
Luckily, there’s a lot you can do to keep hormone levels, like testosterone, up. No one wants to be sprinting for the Viagra during a crucial moment. Your diet and lifestyle have a tremendous impact on sustaining adequate testosterone levels, arguably more so than the reality of biological aging.
Putting diet aside, the most important thing you can do to prevent the hormone downfall is to lift heavy-ass weights. But, if you want to keep the fire burning in the bedroom (and stay strong AF), you need to take it one step further.
Train your glutes. Hard and often.
They are a massive muscle group, proximal to the genital area. That basically means when worked, they create a surge of hormones like testosterone and growth hormone. It’s no accident that you feel a bit more sexually frustrated after a hard leg day. I can speak for myself, as well as a lot of my clients. Especially when it involves a ton of glute work that revolves around volume and intensity.
You’re probably thinking, “Chill, I squat, bro.”
Well, there’s your issue. We’ve become conditioned to believe that this is the best way to stimulate our glutes. We can thank magazines and social media for that misconception.
Honestly, I put squats at the bottom of the “glute exercise totem pole” when I write programs.
This comes down to body mechanics and understanding the muscles at work during movements.
I’ll just be blunt and say it here: Squats are hardly the best exercise for growing your glutes. In fact, I’ll go so far as to say they suck for growing your glutes, getting them strong, and especially cranking up your sex drive.
Sure, they are recruited in the exercise, but not as much as you think. Research has shown that 35% of the glute muscles are activated during the squat, whereas the quads take up 87%.
I’m certainly not suggesting to toss out the squat because it’s a phenomenal exercise. But, it’s not the number one exercise for glutes, as so many people still believe.
In actuality, the ideal exercises for better glute stimulation and recruitment are the ones that don’t involve the quads as much.
These are the two most effective exercises for maximal glute activation and hormone amplification:
1) Hip Thrust/Glute Bridge
The deadlift blows squats out of the water. If you do the movement correctly, you will feel the difference. Either way, the deadlift and hip thrust take precedence. And I’ve seen it in work wonders in my clients.
Of course, there’s a plethora of other exercises that complement the hip thrust and deadlift to augment your sex drive.
Basically, your muscles need to be “awakened” in order to function to their full potential.
My ebook Glute Max teaches you simple and quick activation drills with demonstration videos that will help “turn on” your glutes so you can be ready to go.
This is mandatory before each workout. Doesn’t matter who you are. It helps reinforce the neural firing and prepares you for the intensity ahead.
I’ll even give you a sample routine I designed for the floor barbell glute bridge that you can try today. This is in the style of the 12-week program in the ebook. Again, nothing revolutionary here, but the fulcrum here is more about the tempo, volume, and proper form.
|Floor Barbell Glute Bridge: warm-up sets: 2×20 reps with the barbell; 1×10 reps with 50% of the first working set weight.working sets: 12, 8, 5, 5, 3 reps (1 second squeeze/hold at the top of the movement). Rest for 2-3 minutes between sets.*After the last working set, rest 1 minute then use 50% of the weight used for the 12 rep set and do 1 rep where you are simply holding the top position of the exercise making sure to squeeze the glutes hard for 20 seconds.|
This routine is designed mainly for increasing hormones 10-fold, but it’s fundamental for preventing back pain, which is something us guys face as we get older. So, if that’s something you’re managing, work on it now, rather than later.
Besides the hip thrust and deadlift, there’s a series of other phenomenal glute exercises:
- Back Extensions
- Glute Bridge
- Cable Pull-Throughs
- Romanian Deadlifts
Your largest muscles are in your legs, so naturally you’ll secrete a torrent of IGF-1 and testosterone, which means sex drive gains.
Obviously this is paramount for protein synthesis, but there’s virtually no downside to having a healthy sex drive. In fact, I will say that from a clinical standpoint, an absent sex drive is a problem that affects your overall health in numerous ways.
All this sounds pretty good, right? Well, I have some bad news. Unfortunately, one exercise like I described above isn’t gonna magically resolve the sex drive dilemma. It comes down to proper programming, which is why I wrote Glute Max: For A Massive, Stronger Booty, And Increased Sex Drive. It’s the most effective, scientifically validated 12-week glute training program around.
Don’t be fooled. While it may sound like its for females, it’s highly valuable to males. I mean, I wrote it based off my own experimentation.
It contains 10 of the best exercises you’ll ever need, some of which you’ve never heard of before. After this, your glute game is going to dominate. Oh, and your libido is going to as well (in as little as one week).
The outline of the program is split into three blocks:
- A) Strength
- B) Time Under Tension
- C) Volume
The truth is, you need all three of these adaptations to fully keep your hormones high.
For the cost of a Chipotle burrito bowl, you can start taking care of your hormones so your prostate doesn’t shrivel up. It’s actually true when they say, “if you don’t use it, you lose it.”
But before you think about trying the 12-week program, you should pick up my FREE glute guide right here so you get the basic information down, first.
Trust me, I’ve been around the block a few times when it comes to proper glute training and getting your hormones up to par.
Hate to say it so harshly, but you need to take action now before it’s too late.
Now, go train some glutes!