It’s well known that once you approach the age of 30, testosterone levels begin to dip, and if that goes, so does your libido. Your hormones dictate literally how effective your metabolism runs, and without sufficient amounts, cascades of unfavorable symptoms occur that can derail your life.
Luckily, there’s a lot you can do to keep them up, like testosterone, so you don’t have to sprint for the Viagra. Your diet and lifestyle has a tremendous impact on sustaining adequate testosterone levels, arguably more so than the reality of biological aging.
What’s The Best Way To Keep My Hormones High?
Putting diet aside, the single 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.
Why Is Training My Glutes So Important?
Because they are a massive muscle group, proximal to the genital area and evoke 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 revolved around volume and intensity.
You’re probably thinking, “I do train legs and glutes. I squat.”
Well…that’s the issue. We’ve become conditioned to believe that this is the best way, or even a good way to stimulate your glutes – magazines and social media are responsible for that. 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.
Am I Wasting My Time Squatting To Grow My Glutes?
To be blunt, 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 should it remain the number one exercise for glute stimulation, like many believe? Absolutely not.
What Glute Exercises Should I Be Doing?
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:
- 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 as well. You don’t have to re-invent the wheel with glute training by creating novel exercises – some of which you may have seen on social media – when they do little if anything to stimulate the glutes. It’s not complicated and doesn’t need to be.
One missing piece to the puzzle of full glute activation and thus, full sex drive potential is this unbelievably super common lack of neuronal firing or communication between the central nervous system (CNS) and the muscles.
Basically, it’s like your muscles being in hibernation mode. They need to be “awakened” in order to function to their full potential. If you can’t prime your muscles, like your glutes, you will notice an absence of the mind-muscle connection, thereby leaving all the gains on the table.
How Can I Prime My Glutes Before A Workout?
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, even in those like myself who have good glute activation, because 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 focus is more about the tempo, volume and proper form.
Floor Barbell Glute Bridge
- Warm-up sets: 2x20 reps with the barbell; 1x10 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.
NOTE: 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 – something we guys face as we get older. So, if that’s something you’re managing, better work on that now!
Besides the hip thrust and deadlift, there’s a series of other phenomenal glute exercises:
- Back Extensions
- Glute Bridge
- Cable Pull-Throughs
- Romanian Deadlifts
How Will All Of This Relate To My Sex Drive?
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. So for the sake of wellness, even if for some strange reason you don’t desire an active sex life, don’t let it get to that point.
Now, one exercise like I described above isn’t going to magically resolve the sex drive dilemma. It comes down to proper programming. That’s why I wrote Glute Max: For A Massive, Stronger Booty, And Increased Sex Drive, which is the most effective, scientifically validated 12 week glute training program around.
Don’t be fooled. While it may sound like it’s for females, it’s highly valuable to males. After all, I wrote it based off my own experimentation. It contains about 10 of the best exercises you’ll ever need – some of which you’ve never heard of before – to dominate your glute game and intensify your libido within as little as one week!
How Is The 12 Week Program Set Up?
There’s nothing complex about the 12 week program. It’s easy to follow, simple to implement, and proven to be effective with myself and my clients.
The outline of the program is split into 3 blocks:
B) Time Under Tension
You need all three of these adaptations to keep your hormones as high as possible.
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. Trust me, I’ve been around the block when it comes to proper glute training and getting your hormones up to par. Take action now before it’s too late.
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