Reps, Sets and Sex

November 17, 2014



[Brooklyn, NY, early-aughts. 17-year-old Irv anticipates (with arguably a little too much excitement) the arrival of a lady friend. The doorbell rings…]


“She’s here! ”


[Takes off shirt and starts doing 50 push-ups to get a pump and ready for sex]


Fast forward to 10 minutes later…


I’m sated, she’s pleased and I credit my great performance to my tricep and chest pre-workout routine.


Fellas, we’ve all been there; your lady is on her way over, so you get a quick set of 50 in.  Back in the day, such things were statistically shown to improve performance in the bedroom. Now ladies, I wouldn’t be surprised if you gals did 3 sets of 20 deep squats along with abductor and adductor workouts before we rang the doorbell yourselves. We don’t do these things because of a sudden interest in cardiovascular health; we want to perform better and look as desirable as possible before we “tango.” These quick workouts will get you to look the part, but will they actually help you to get the job done? And really, do you actually need to look good to get the job done or does getting the job done help you to look better?

 So which comes first? The hot chick(en) or the strong egg?


Does good sex equal good health or good health equal good sex? Considering we all are doing the horizontal dance (If your 21 and over. If not, go read this post about pre- and post- workout meals or something) but are becoming less healthy as a nation, my guess is that it’s the latter; but let’s check out both sides.


When we exercise, endorphins are released in our brain. Endorphins relieve stress by lowering cortisol levels. Relaxed, non-stressed bodies turn to more amorous thoughts . This is beneficial because stress is one of the biggest inhibitors to a healthy sex life. These endorphins also releases gender specific hormones into our blood stream, which ultimately turns your garden variety amorous thought into straight up lust and hopefully, some sex. Not to mention, when you feel your best, it’s way easier to get naked and be relaxed with you partner which has a direct correlation to performance.


From cardio to strength training, the work you do in weight room manifests itself in the bedroom.  You think that man is sweating profusely 60 seconds into your encounter because you’ve got that ‘GoodGood?’ Think she can’t manage to ride for more than 30 seconds because you’re too much to handle? Hardly.  Both are a result of poor physical health.


Regular exercise definitely improves sexual performance. And one of the many ways it does so is by improving and strengthening your stamina. Cardio exercise toughens the heart, lung capacity and muscles, thus you develop more stamina and power in general. Hopefully, you take those new found gains into the bedroom.


So, you want to get hot and heavy? Start your foreplay at the gym. Here are some workouts that will directly affect your performance and turn you into a “Zeus” in the bedroom :




To improve your sex life, do some push-ups, sit-ups, and crunches. These muscle-building exercises can lead to better sex by strengthening the shoulders, chest, and abs, which men need to hold themselves in the missionary position (among others) and women use to for doggy style.




Lifting weights regularly will increases your body’s natural testosterone which in turn will make you more sexual aggressive thus allowing you to satisfy your needs and your partner’s. To get that testosterone up try  barbell deadlifts and squats or even kegels.




Whether it is doing aerobics, running or swimming, doing cardio-vascular exercises help to increase blood circulation. Good circulation helps in the process of arousal, which is especially essential for male performance and for arousing female erogenous zones.


Let me stimulate your mind while I run my tongue up Ur spine, tickle your inner thigh with my touch and watch you quiver In lust…(#BARRS!)

I know, I know;  sex burns calories. And I’m a fan of  sweaty, acrobatic, no holds barred sex, but how many rounds would one have to do to actually get real fitness benefits (That was rhetorical, not a dare, guys), because that 8-minute workout is hardly enough to get you to your fitness goal. The truth is, the most important muscle you need for sex is your mind and how you connect to your partner. Frankly, that connection might mean define a healthy sexual relationship than the physicality of it. This level of attraction starts in the self love  and self ones allows that person to be increasingly sexually free.  We underestimate the heart’s role in this act but if you keep in mind the mental connection of two hearts beating, talking without talking, understanding your partner’s body without being directed, that all stems from the brains ability to fall in love with the moment. Health and fitness doesn’t only relate to having a six pack and amazing hamstrings; it also encompasses the flow of energy between two people.


* puts on clothes and does ” I put it down dance while she lasts in fertile position *


Eat clean. Lift heavy. Sex well.


YOUR NEXT REP: Follow me on Twitter and IG  and feel free to share and comment.  All workout (and thought) partners are welcome!

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