In today's episode, Dr. Andy Galpin gives his expert insights on strength training, along with Dr. Malik's emphasis on optimizing ...

power-up-your-sex-workout-tips-for-great-bedroom-performance-ft-andy-galpin

Power Up Your Sex Workout: Tips for Great Bedroom Performance ft. Andy Galpin

no specific overload right we need to be progressing somehow in some fashion progression can look like more reps could look like less reps um if if you're going to do less reps then we need to add more sets or we need to add more exercises or we need to add more intensity fine we could reduce our rest interval lots of ways but there has to be some progression how do you decide on what to progress what are you trying to get if you want to get stronger you don't need to worry about as many reps and sets but have to add more weight to the bar right if you want to get more caloric expenditure or fat loss then I don't really care about the weight on the bar I need to get more work done so maybe I'll add more reps more sets more exercises more days a week like you have lots of options right um if you're trying to just stimulate different adaptation that you haven't had in a while okay maybe you do none of that stuff and you go down to no rest and you put it into a big circuit and you keep your heart rate going the entire time the quality of every repetition and how much weight you can put on goes down but fine because you're not really there to trying to maximize strength during that phase your training you're trying to do something else different right um this is also where I'll encourage you need to have fun yeah you really do right and so maybe you're going to go one day a week you're gonna do a cardio kickboxing class maybe one day a week you're going to go work out with a friend and you're going to do jumping jacks like whatever like do something that like that's really fun it doesn't have to necessarily just be like a structured program but You' got to make sure some sort of progressive overload um that would be one of the number one reasons why people like stop getting success or are getting successes by training is that okay what's the progression um second one that comes to mind often times is I've talked about this now in large part but I never called it out directly and that is you're always playing a game of specificity versus variation when you get more specific you get a more clear adaptation faster but you compromise well-roundedness right if you go super well-rounded did you compromise you feel like you get nowhere right so it's imagine you had you were playing 50 games a chess at once and you're making one move like you could be there for five hours and you look across the board you're like nothing happened I didn't win any game yet nothing's progressed well yeah because you're you're doing one move and all these different areas and like but if you did that actually for years you would eventually have all those 50 games finished the specificity one is being like no I'm not even going to start those other 49 games I'm going to play this game completely and then we go to the next game and the next game you can't argue one's better than the other by the end of this say five years in both those scenarios you'll have finished off 50 games yeah it's just a matter of like what are you monitoring as what are you uh qualifying progress if you're like um I'm kind of feeling a little bit but I'm really worried about how I feel a year from now we'll do 50 things at once yeah and progress them all if you need to see feedback now be more specific but make sure you're progressing so I have a question for you I read a paper on um it was a review paper on sexual intercourse and they tried to determine the metabolic equivalent of sex and they looked at a bunch of review papers they looked at what positions elicited the most demands and what sort of strain there was on the body so found that the mean intensity was about six Metabolic equivalent oh yeah units which is about moderate intensity yeah um which is similar to they wrote in the paper jogging swimming um stationary rowing totally uh that man on top is the greatest demand and that at least from the ones I looked at uh lumbar flexion hip flexion rotation abduction are sort of the most uh utilized or demanding um areas so in terms of you're wanting to optimize your ability to have sex so forget they don't want a good life they don't want they don't want to be this is so much more they want to have good sex until they're 80 90 100 years old how can they do that when I started as a faculty member uh 12 years ago this came up my very first semester and I'll never forget this because my friend Lenny WMA he a sports psychologist he's phenomenal he's since retired but he like looked over at me I this I don't know if this came up in a faculty meeting or something I swear to you because that was like I don't know if it that exact same paper or one of those papers that me on a but he looked at me he was like they've never seen me have sex and I was like I died laughing and I was like yeah yeah like he's an endurance hethy but I was like yeah I'm like so variable it is so variable and they they did acknowledge that in the paper it's variable based on position based on how long you're having sex style and all of it sure yeah yeah and not every time you have sex it's the same so somewhere one or the other all right so great you're going to you're looking for a couple of things now I can't speak to one part of sexual performance that's your expertise so you can handle outside the equation I also say like the physical abilities to it um obviously getting your go to Max as high as one possibly can would beat the win there so if you're talking about exercising at six Mets right so this is now like our line of Independence instead of calling it line of Independence I should call like a line of sex I bet you people would listen more way more right it's like if you fall below this you can't have sex anymore yeah whoa I don't care about someone else wiping my ass when I poop but like if I can't have sex I'm I'm out R your marketing is on point here important it's great yeah no totally okay so obviously getting your VI to Max as high as possible you're talking about very like like very obviously hip extension right um now you want to do that in a way couple things so you want to make sure you get this is this is I'm like actually super focused this is really hilarious I've never thought about like this but one of the major issues people have with hip extension and low back pain is they fail to get terminal hip extension so what that means is almost everybody can extend their hip so right now we're sitting our hip is flexed right so if I stand up you stand up and we're extending our hip right that's what it means every everyone can do that a lot of people will fail to get that last 10% and so when they're standing up in order to get their hips fully forward they can't get there and so what they actually end up doing is arching their low back yeah so they're getting hip extension via there now this happens for one of two global reasons one um you have restrictive hip flexion which means so as something like that something on the interior side is extensively tight so when you go to extend that hip something's blocking it because the soaz in originates in the interior side the front side I sorry I got a lot of jargon there um since that hip flexor muscle uh starts on the front middle portion of your spine when it gets tight it pulls your low back forward right this is like belly forward low back art right so you are erect I see that that was a little pun you're erect here you're standing vertical your head and shoulders feel that but you're not getting there in the right position right so you've compromised one to get the other so it's either that second one is it can actually be a failure of contractile properties of the glutes so so you're not getting to hip extension properly because could be an adductor issue um could be performance issue there's lots of actual Anatomy here that's that's causing um termal hip extension to be there and so making sure that you cannot hurt your low back especially if it's man on top or any hip extension position you want to make sure that you can get into full hip extension without compromising your low back this does two things one keeps you out of injury and two enhances power right Force production is greater when we can actually get there via active contraction rather than blocking and getting hip extension what feels like hip extension from low back obviously our low back is much weaker than our glutes and so we want to make sure our Force outputs coming from that area you do both of those things in addition now we have higher efficiency so muscular endurance is higher I can't promise you that your sexual stamina will be any higher but your fatigue your perception of fatigue will be much higher because you're moving much more efficiently and you won't hurt yourself and you won't hurt yourself which is which is truly serious there was another study where they surveyed hip surgeons who did hip replacements and well I don't have the the exact number but at least 50 of them had mentioned that someone had dislocated their new hip having sex oh yeah right right after surgery and so you can injure yourself whether it's postsurgical or not I mean you can have hip injury um and obviously lower back strain from sex yeah no no absolutely um you also want to pay attention to to knee range of motion as well so making sure that your knee can get into full FL ction um this is now like a rectus for morus uh tend to be some sort of a quadricep issue can be interior of your knee as well so your tibialis interior and making sure that's going to allow you to be able to get depending on what positions you're in as long as because if your knee is dysfunctional it's going to lead to dysfunctioning most of your muscles cross one joint okay but at every single joint you have a muscle that'll cross multiple in the case of your hip you have this the quadriceps that means four muscles right so three of those four muscles just cross the knee joint so they all come together to make the pellon cross the front of the KNE capap there one of them actually also crosses the knee joint crosses the hip and so this is how you you have one muscle that is going to partially control multiple joints so making sure that you're paying attention that because if you don't and that muscle is a problem or any other muscle in the knee is a problem that then results in your hip being in a bad position so it may not have anything to do with the hip flexors or the glutes it could be dysfunction at the knee that's then enabling or disabling the hip to function properly all right so make sure you're getting full hip extension full hip extension Are there specific exercises that they can do for that it would depend on dysfunction um but making sure number one there's nothing blocking it so making sure there's no dysfunction in the interior side so the hip flexor or the knee fle or the extenders um and but then secondarily being conscious about quality of contraction you mentioned earlier mind muscle connection which is the idea of don't just worry about the sets and Reps think about the muscles that you want to contract and focus on quality of contraction so for hip extension really paying attention to when you finish extension on your squat or your hip thrust your lunges your step UPS anything that you're doing where you're extending the hip making sure that when you're finishing those things you're doing it intently and you're not just getting 90% of the way there and then going on to the next repetition or finishing with hip extension really finishing that with a full glute contraction until you get in that vertical erect position that would be the the tip there are individual exercises a hip thrust Y is an obvious one um you know Bret andus has brought us that for a long time um but the any number of ones can be done a lunge a step up a split squat uh rear foot elevated split squats any number of those things can be done to to help and then in terms of knee joint stability and and muscular strength for for that yeah so anytime that you're stabilizing your hip knee is going to be involved right so those same exercises are going to do the same thing yeah yeah now think about it this wife if you're doing say a lunge or a split squat the more your knee is staying vertical that sh your shin is being vertical so your knee is over your toe the more generally you're going to be challenging behind the knee joint hip extension right hamstrings if you let your knee travel over your toes now it's going to be putting more of a quad dominant position generally and so if you've already if you've looked at your program and you're like man I've done one or two or three exercises that are very hip dominant already maybe change the position so that your knee is out in front of your toe to get something to go after the quad because you don't want to leave that there or maybe you do something as simple and straightforward as a leg extension machine right whatever it is here's the key to all that stuff I gave you some specific exercises but none of that crap matters because your biomechanics are different all you should care about is do you actually feel it in that muscle when you're doing squats and you think squats areer your glute and you never feel your glutes get tired they never get sore and they're not growing then the back squats not working your GL your glute despite the fact that the research could say it is great exercise for it I could have great results for it your Technique is different your uh anthropometrics are different your positioning is different right so that's the three stuff I pay attention to do you feel it when you're actually exercising is it getting at all sore and sore is not better but at least indicates to you that it's working then three are you seeing results if not you need to move your foot position you need to do it on a different machine you need to grab a different impl

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