Serious weight training to boost libido, etc.

Hi Shooter,

I think this is definitely a topic worth exploring here. However, since you've already been using the Aneros for a couple years perhaps you could start by telling us a bit about your experiences with the Aneros so far?

Thanks and welcome to the forum!

Pan

I've been involved with highly skilled athletes for the last 30 years. As part of my past duties I have been responsible for their physical training. I'm taught physical fitness classes on the collegiate level also.

It is true that strength training has an effect on the libido, it raises testostrone levels and that is the magic hormone. However when you get to be my age you no longer have to train like a younger man. Don't get caught up in the "serious weight training" trap. Go to a trainer who has experience with your age group and then listen to him/her.

Strength training is the "founain of youth" it does keep you young and part of being young is a healthy sex life. So go for it but look to a professional especially with technique. When I travel I usually find a club or fitness center and I am shocked at the poor techniques many people have. Poor technique leads to injuries and injuries set back any progress you might make.

At 59 years of age many of my lifts and workouts are better than when I was in my teens and twenties and that is because I know much more about it and train effectively. My sex life is great, I had a powerful aneros session this morning, after that spent almost an hour on the bike,life is good.

Get fit, it's worthwhile!

I am also interested in weight training as a path to maintaining physical and sexual health. I've been working out with weights since a teen, use it to build muscle, strength and peace of mind (the endorphren sp? flow after working out) and to keep body fat low (mine iaround 15% and I'm 46). For years I have maintained a 5-6 day a week workout schedule...three to four days of weights and three days of light, 20 minute cardio. I'd be interested in hearing if you have a workout and supplement plan designed specifically for ramping up libido and maintaining sexual health. What kind of weight training plan, day split, sets and reps, exercises, etc?

I use Aneros a couple times a week with my wife and almost approach it as a workout itself...very enjoyable and many of the same benefits of working out.

For cardio vascular exercise males are supposed to be in their target heart range for 25 minutes. Females need 30 minutes. My dad is a seasoned runner and has read dozens of books on running, this is what studies have shown in the stuff he's read at least.

As for lifting, I've been lifting for a few years and as far as testosterone is concerned: Deads, Squats (ass to grass. Which also helps the knees and hips), SLDL, and any other full body movement. Sometimes I get out of the gym and I just want to kill something, feast, and then fuck. 😈

Oh, and proper warm up is ESSENTIAL. I do a maximum of 3 working sets per exercise. For these mass movements I usually do the first working set with 8 reps, the second with heavier weight of 5 to 6 reps, and the third set with the same weight for around 4 to 5 reps. AAARRRRGGG!
Going to do deads in a couple hours, getting excited 🙂

Thanks to all who replied.

However when you get to be my age you no longer have to train like a younger man. Don't get caught up in the "serious weight training" trap. Go to a trainer who has experience with your age group and then listen to him/her.

I don't agree with this. I have trained men from 18-80. 80. The first step for someone of any age is to have a complete physical exam. If there are no serious functional problems, healthy men of any age can train with great intensity. Of course form is paramount. Of course the work is gradual. However, the real "trap" when it comes to strength training is *under-training with respect to intensity* and *over-training with respect to frequency and duration of workouts.* For example, too many men waste too much time on "aerobic exercise." They are continually tearing down muscle; they don't get enough rest; and they don't boost their androgen levels enough to see a significant rise in libido. There is no need to be in a gym more than 3 time per week if one is training correctly. There is every need to work *hard* while you are there. Again. Most men are in the gym too often and don't do enough hard work while they're there. Here's a sample routine that is stripped down, simple, fast and *very* effective:

Squats: do this once a week. 4 sets with a weight that you can handle for 15 perfect repetitions each set. Remember: heels flat, head up, back straight. Push through your heels. Don’t lean forward. Work as hard as you can. Nothing is more effective than deep squats *to the bottom.*

Full body training 2x per week:

Deadlift: 2 sets of 8 reps. Use either 10’s or 25’s so you can go down deep. That is the key. Keep your back straight and lift the (padded) bar directly up your legs. Don’t lift with your arms. This should be a very hard exercise.

Weighted pullups: 2 sets as many reps as possible each set. Make sure to hang all the way down and pull all the way up. Keep legs tight and don’t swing your body. Think about your lats as you pull up.

Flat bench press: 2 sets of 10 reps. Don’t allow back to come off bench. Make sure wrists at 90 degree angle. Use a weight you can handle with perfect form. Go slow.

Weighted dips: 2 sets as many reps as possible. Shoot for 8 reps per set. Legs should be in same position as when you do pullups. Get deep. Go slow.

Seated Military press: 2 sets of 10 reps. Keep back pasted to the bench. Look directly forward.

Weighted calf raises: 2 sets of 20 reps. Use a 45 pound plate. These should hurt like hell.

A good regimen would be to squat Monday, and do the upper body lift on Wednesday and Saturday. The squat workout should be done in 30 min., the upper body lift in 40 minutes. Do all the sets and reps with perfect form and real intensity and you will get strong.

IMO, the most important strength training exercise is the Squat. Someone mentioned "ass-to-grass." I believe that this ideal is rarely achieved. True bottom squats, where the negative motion ends with your hamstrings glued to your calves and the cheeks of your ass kissing your ankles, are extraordinarily difficult, not least because they offend male vanity. That is: if you want to do these squats correctly, you need to *strip the plates* off the bar. Many strong guys don't want to be seen squatting with 135-225lbs. It's their loss. High rep, high intensity, true bottom squats will raise your libido to a *truly surprising* level. But you have to master the form and do the work. Along with serious, deep deadlifts, squats are an andropause obliterator.

I'll write more when I have time. Thanks again for all opinions, observations, etc.

Shooter

Perhaps you misunderstood my statement. I am sure you would agree that the only thing the body uderstands is intensity and duration. Often times people think that you can only lift heavy weight in order to gain strength. I didn't mentioned intensity in my comments. That is why I said you should go to a trainer who is experienced with your age group. Many people are incapable of achieving intensity without proper guidance. I make sure my athletes achieve the proper intensity and duration during their exercise periods.

The squat is a superor exercise, it works eight different muscle groups. However many can not squat. I've had two hip replacements and if I were to squat they would discolate. Therefore I have to adjut as many men do when they get older. I think we are saying the same thing, live better through exercise, however I am approaching it for a different age perspective.

I do want to say one thing at 59 many of my younger athletes can't keep up with my exercise routines. I am no stranger to intensity, but then again I love to exercise.

ass to grass, bottom squats, potatoes.

Obviously I'm not ACTUALLY touching my ass to the ground as that's an impossibility.

These have helped my hips and knees tremendously.

insearchofme,

I did misunderstand you. Your points are excellent and well-taken. I shd. stress that a man does not require heavy weights to become quite fit. The very heavy lifting is best left to powerlifters and those who require truly extraordinary strength for athletic purposes.

I'm sorry to hear about your hips -- but they don't seem to be holding you back! Working out intensely and *wisely* at 59 years of age is exemplary. I hope to be in your place when I reach your age. My hat is off to you, sir.

buttmasterflex,

Bottom squats are amazingly good for the hips and knees. Always good to see someone *into it.* When I read that you were salivating to do deadlifts I figured you're my type of lifter. Keep on keeping on.

Hey shooter,

What are your thoughts with this issue. Do you do the higher pound weights on your first reps or your last?

Hi Buster,

Do you do the higher pound weights on your first reps or your last?

As a poster above noted, make sure you're warmed up before you start to lift. An easy 5 minutes on an exercise bike, maybe some crunches, etc., and then begin.

A lifter is most efficient and most likely to use correct form at the beginning of the workout. The same holds true for any given exercise. If you are doing a relatively heavy, compound motion lift like squats or deadlifts, a very light warmup set can't hurt. For form's sake. Then I would use the heaviest weight that you can handle with perfect form for the number of reps you want to achieve. That said, your second or third set of any exercise should be the same weight or a lighter weight.

Weightlifting form tends to degrade (if only subtly) over the course of a workout. So do your heavy weight, compound motions first and end with exercises that require very little weight. For example: I often end my workouts by doing 2 sets with a wrist-roller. This is a devilish contraption that will make your forearms and grip very strong if done correctly. But it requires very little weight and there is no chance of injury.

By the end of an intense weightlifting workout you shd. be *very* fatigued. So reserve the more concentrated exercises -- say, lateral raises or gripwork -- for the end of the workout.