Improving potency through exercise

What kind of guys do girls like? Confident and with toned muscles. If your muscle size leaves much to be desired, read this article! Here you will find a cool workout and tips from super pros.

When it comes to girls' attention, your trump card can be muscle training, which will increase muscle mass, and with it your chances of winning.

The law of sympathy is simple: girls like smart and pumped up guys. If you are smart, but your muscle mass tends to zero, then your girlfriend will still glance in the direction of that jock with prominent muscles. But can a girl resist her mind, coupled with big biceps and pumped up shoulders? That's right, she simply won't stand a chance! Therefore, especially for you, we have prepared this workout for gaining muscle mass and tips from a professional trainer to make your muscles grow.

Training program for muscle growth

There is no one-size-fits-all way to train muscles to maximize size and strength. The recipe for beautiful muscles consists of many individual ingredients, such as body type and age. However, there are some general rules that will help you avoid overtraining, improve muscle recovery after training, and speed up muscle growth.

First of all, you will need a complete training program for the week. Use the following fitness plan.

Swimming develops muscles

If you are one of the lazy dreamers, you should sign up for the pool. Great pleasure can be obtained from regular exercise in the water. Swimming is known to develop muscles. However, don't skip classes. Treat the pool as entertainment and pleasure.

Swimming strengthens weak muscles of the back and shoulder girdle. Sometimes those who visit the gym are advised to swim in the pool first. This will prepare the body for stress, strengthen the heart, and the very back muscles that are necessary for strength training. Yes, and swimming in parallel with lifting the barbell will be optimal.

In addition to different methods and styles of swimming, you can do exercises in the water, which will increase the load on your muscles.

• Walking in water. Raise your knee higher, imitating a marching step. Ideally, you can do this for about twenty minutes. An excellent product for improving the appearance of the buttocks and strengthening the leg muscles.
• Strengthening your arms and shoulders. In the water, spread your arms to the sides and begin to make circular movements with them, first forward, then back. It is advisable to do this intensively, and, again, for at least ten minutes.
• Rest and repeat

Bodymaster.ru recommends Training Plans:

One of the main reasons why athletes fail to get the physique they dream of is because they spend too much time working out. They either do too many sets, or train for too long, or train too often. Muscle mass grows during rest. What is their result? Overtraining! Their muscles have stopped growing and their strength levels are also stagnant. And in the most severe cases, such would-be bodybuilders face loss of muscle mass, illness and/or depression.

Many guys in the gym don't realize that after every workout, their body needs to first recover before it can grow. And this is true not only for the muscles, but also for the central nervous system.

Imagine a large hole in the ground. These are micro injuries in your muscles received during training. Fully rebuilding muscle means filling that hole in the ground, and building muscle can only be done by building a mound over the buried hole. When you push yourself too hard in the gym, you dig a hole too big to fill, which means you don't have the opportunity to accumulate a mound of muscle on top of it! This doesn't mean your muscles aren't growing well. They grow as they should, but the hole is too big.

It also happens: after looking at photographs of Ronnie Coleman or Iron Arnie, a beginner begins to train according to their programs, and then wonders why the arm muscles do not grow? This is because one of them is a professional and the other is a beginner. And with equal perseverance, they will get different results from the same program.

These massive magazine cover guys train twice a day, six days a week, doing 20 or more sets of each body part!

An inexperienced athlete thinks: “If these methods of training muscles made them so big, then the same principles must work for me!”

What many people don't realize is that it all has to do with steroids, growth hormones, and a host of other drugs combined with perfect genetics. And it's possible they don't have work or school to worry about.

Professionals are able to train much more than most people without suffering from any side effects. Their muscle training program is sometimes overwhelming for beginners and sometimes completely pointless for non-competitive bodybuilders. Trying to follow the workouts of professional bodybuilders will end in disaster for most, leaving many disappointed and some simply giving up on bodybuilding.

What are the benefits of physical exercise to increase potency?

Doctors believe that not only older men who experience a natural decline in sexual function need to start practicing daily exercises that stimulate potency. Such actions are recommended to be performed even by people under 30 years of age: this will not only improve erection and increase libido, but will also be an excellent prevention of impotence in the future. Several key positive aspects of the home method of increasing erection with gymnastics:

• Exercise improves blood circulation in the pelvis, protecting a man from blood stagnation, the risk of which is especially high if he has a sedentary job or a sedentary lifestyle.
• From regular exercise, the body becomes toned, which has a positive effect on a man’s ability to enjoy prolonged sexual intercourse.
• Exercises to increase potency affect the level of testosterone, the main male hormone. It grows, and after this there is an improvement in erectile function.
• Special sets of exercises, compiled by doctors, help strengthen the muscles of the perineum, learn to control their work, which also has a good effect on erection and prevents early ejaculation.

Execution method

The impact on potency does not imply instantaneous acquisition of an ideal form, therefore, performing physical exercises of this type should not be accompanied by pain or other manifestations of discomfort. This is especially true for men with diseases of the genitourinary system. Experts give some advice on how to do it:

• Increase the number of repetitions smoothly: at the initial stage, take 3-5, then increase to 15-20.
• Avoid sudden movements during exercise.
• The duration of the workout is set individually, but cannot be less than 10 minutes.
• Sets of exercises to improve potency can be alternated so as not to get tired of the monotony, but you need to work all the muscles in one day.

Regularity of training

Exercises to improve potency are not strength loads, they are not exhausting. For this reason, their implementation is suitable even for completely untrained men and the elderly on an ongoing basis. Experts insist on regular training, preferably in the morning, and this should become a habit: you don’t devote a week or a month to classes - they become the same norm as morning exercises. For the first days, do them once a day, and after a month you can practice them in the morning and evening. The first results from such attempts to strengthen potency will be in a month.

How to properly train muscles

So what is the ideal muscle training system to increase muscle size and strength? Below are the basic rules to follow when creating your own training plan to avoid overtraining and optimize muscle growth. Please note that these recommendations are suitable for bodybuilders who do not use steroids.

First rule: Train no more than 4 days a week

There is simply no need to train more than 4 days a week. Some people with poor muscle recovery abilities after exercise may benefit from training only 3 days a week. Work out when it's convenient for you, but make sure you pay attention to rule #2.

Second rule: Train no more than 2 days in a row.

After two days in a row in the gym, take 1-2 days off.
This is necessary for complete muscle recovery after training. If the average person exercises 3-4 days in a row, their immune system becomes compromised, making people more susceptible to illness or injury. Remember that you do not grow in the gym, but at home while you are resting. Only personal experiments will allow you to find the optimal dynamics and frequency of training.

This rule can be easily understood through the effect of Supercompensation, the post-training period during which the trained function has a higher rate compared to the initial level.

With every workout, muscle fibers are destroyed and key nutrients are depleted. This leads to a decrease in functionality. From this point on, your body will actively recover, increasing muscle protein synthesis to rebuild muscle tissue, bringing you back to your original level.

A period of supercompensation begins, during which your functionality exceeds your baseline level. This means that your muscles are growing faster than before. The next training session is best done at just such a moment.

Third rule: Workouts should last no more than 60-75 minutes

There is scientific evidence that after this period of time, the level of testosterone, which you need for muscle growth, begins to decrease, and the level of cortisol, a hormone that breaks down proteins and promotes the accumulation of fat, sharply increases.

Your body begins to produce cortisol in response to stress, fatigue and excessive exercise, so remember the rule that less is more. Otherwise, this hormone will drag your performance down, making it more difficult to achieve an anabolic growth-inducing state after finishing your workout.

Additionally, there is no reason to train muscles for long periods of time. If so, you may be doing too many sets and/or exercises, or you may be socializing too much in the gym. If you really want to become a cool, pumped up guy, come to the gym to train. Do what needs to be done first, and then exchange news.

If the previous training rules concerned planning, now the direct answer to the question “how to train muscles?”

Perform no more than 9 working approaches for large muscle groups, and no more than 5-6 for small muscle groups. First, let's be clear, 7-9 sets in this case means 3 sets of three exercises, not three exercises of 9 sets. If you focus and concentrate 100% of your mental and physical effort on each set of an exercise, there will be no reason to perform more sets.

Those who do 12, 15, or 20 sets for large muscle groups are simply not training hard enough, otherwise they wouldn't be able to sustain that number of sets. Anything beyond the required limits will not train your muscles and will only reduce your ability to recover after exercise. As a result, you can forget about muscle growth after training.

Rule Four: Perform compound exercises with free weights

Such exercises involve several muscle groups at once. And free weights are the best helpers in shaping the body and increasing muscles. Athletes achieved impressive results in the 1950s, 60s, and 70s using only barbells and dumbbells.

This is because the balance and concentration required to lift free weights activates more muscles, more muscle fibers and excites; nervous system stronger than exercise machines and blocks.

Ask the muscular guys you know how they built such massive muscles. Almost everyone will say that they built the majority of their mass with basic exercises such as the bench press, deadlift, squat, bench press, bent-over row, barbell curl, and dumbbell French bench press. There's nothing wrong with using machines and pulleys, but if you really want to impress, choose free weights in your muscle-building routine.

Fifth rule: Perform mostly 6-12 repetitions

Research has shown that low rep work (up to 5-6) tends to increase strength, while high rep work (13-20) builds muscular endurance. Both options promote muscle growth, but the best muscle hypertrophy can be achieved by working in the 6-12 rep range.

In this case, the muscle fibers are under tension for the ideal amount of time, and the load with sufficient stability affects growth. In a working set, muscle failure can be achieved anywhere between 6 and 12 repetitions. Read more about muscle failure in the article on training to failure.

Sixth rule: Always follow the technique

Doing all the exercises correctly will ensure that you are training exactly the muscles you want to work, and not wasting time. Anyone who “throws” weight when performing standing dumbbell raises or barbell curls is only deceiving himself. Light weight and proper technique can produce results in the form of prominent muscles, while heavy weight and “swinging” it only creates the illusion of strength.

Of course, it is sometimes necessary to use the snatch within reasonable limits, for example, when failure has already been reached and you need to do a few more repetitions.

Morning exercises

To improve health for men, experts recommend dividing all exercises that help increase potency into 2 groups: the first consists of warming up elements that are performed in the morning. The other consists of more complex exercises aimed at restoring sexual function. In the morning, you need to do the following every day:

• Lying on your back, raise your right leg so that the stretched toe points to the ceiling. Make circles with your feet clockwise for 15 seconds and back for the same amount. Repeat 5 times for each leg.
• Tighten your stomach and perineal muscles in an upright position. Maintaining this feeling, march for a minute, raising your knees to the level of your hips.
• Lying on your back, stand on the bridge. Lift your legs off the floor one at a time for exactly one minute, without losing your balance.

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How much protein do you need per day for muscle growth?

Increased caloric intake and sufficient amounts of the right carbohydrates are much more important. Scientific research suggests the need to consume 2-2.5 g of protein per kilogram of lean body weight for successful muscle growth.

As a bonus, check out our additional mass training program from Evgeny Avvakumov. Short videos on it are presented below. It will be an ideal continuation for you after finishing your current muscle growth program.

Combine the muscle training principles above with proper nutrition, adequate rest, and consistent supplementation to build the toughest, most voluminous muscles possible for you. And the confidence you gain through training will allow you to achieve any goal. It's up to you!

What exercises increase potency

All physical activity indicated in cases of erectile dysfunction requires a mandatory acceleration of blood circulation in the pelvic organs. Some experts advise, in addition to the home complex to improve potency, to add loads on the muscles of the back (mainly the lower back) and abdominal area. The following are considered beneficial for male libido and erection:

• squats;
• lunges;
• exercises simulating cycling;
• stretching the groin muscles.

Squats

Improving erection always requires acceleration of blood circulation in the lower abdomen, so squats are the main exercises for male potency, if you do not consider the Kegel complex. Combining squats with pelvic movements helps make them more effective by involving the muscles of the perineum . The algorithm is like this:

1. Feet slightly wider than shoulder width, toes forward.
2. Slowly bend your knees, lowering yourself to their level.
3. With an exhalation, swing your pelvis forward, with an inhalation, swing your pelvis back. Repeat 5 times, rise.

Pelvic rotation

Experts recommend starting to perform exercises for potency at home by simply warming up the pelvic and deep abdominal muscles. Simple hip rotations stimulate blood circulation, help stretch ligaments, and strengthen core muscles , which men often forget to train. With your feet shoulder-width apart, you need to rotate your pelvis, first clockwise for a minute, then counterclockwise. Try to keep your upper body still and your knees soft. The duration of the exercise is 5 minutes.

Pull-ups from all fours

It is difficult to regain full potency without working out the muscles of the lower abdomen. To do this, doctors suggest trying a gymnastic exercise, which has a good effect on blood circulation in the spinal cord and deep abdominal muscles and helps the production of sex hormones. It takes 2-3 minutes to complete the steps below. The operating principle is simple:

1. Place your emphasis on your knees and palms: the latter are under the shoulders, and the emphasis of the legs should be under the pelvis.
2. Tighten your stomach, ensure that your spine is in a straight position.
3. Inhaling, pull your knee toward your chest without losing your balance.
4. As you exhale, return to the starting position and perform similar actions on the second leg.

Bends to the floor

Inclines do not have a direct effect on blood circulation in the pelvis, but they help improve conductivity in the spinal cord, help maintain normal potency and warm up the back muscles. They begin to practice bending with 20 repetitions at a slow pace, carefully monitoring the spine, and after every 3 days they add 5 repetitions. You need to reach 50 repetitions without a break. This physical exercise can be included in the morning exercise block. The algorithm is simple:

1. Spread your legs so that there are 2 lengths of your foot between them.
2. Place your hands on your waist, or open them and keep them parallel to the floor (this will increase the load on your back).
3. While maintaining a straight spine (it is especially important not to bend the lumbar), make quick bends down as low as possible.

Raising your legs behind your head while lying on your back

With constant tension in the lower back muscles in the male body, the conductivity of the spinal cord is disrupted, innervation of the pelvic organs is observed, and relaxation and stretching are required to restore the correct state. A simple exercise to improve potency has a positive effect in this matter:

1. Lie on your back, arms along your body.
2. Start lifting both legs at the same time, trying to throw them straight behind your head.
3. Feeling the stretch in your lower back, lie for 30 seconds in this “fold” position. Repeat 3 times.

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Plie squats

Classical choreography is useful not only for women - men who want to lead a normal sex life must also master several elements from the basic block. The main thing is plie: a squat, during which the muscles of the anus and the entire pelvic floor, abdominal region and spine are tensed. It is performed slowly, breathing evenly. The initial stage is 4 repetitions, the final stage is 20. The exercise technique to improve potency is as follows:

1. Spread your legs shoulder-width apart, with your feet as far away from your hips as possible.
2. Smoothly, counting to 8, lower down, creating a parallel hips with the floor. Knees out, back straight, stomach tense.
3. Return to the same account.

Butterfly

An excellent strength exercise for improving potency can be found in stretching complexes. It is performed after warming up, since cold ligaments can be damaged by such actions. The duration of the exercise is 2 minutes. Repeat with breaks 3 times. Work algorithm:

1. Sit on your buttocks, placing your feet together. Bent knees pointing out to the sides.
2. Pull your heels towards your perineum.
3. Exhale, press your hands on your knees, trying to lower them to the floor. Wait 30 seconds.
4. While inhaling, try to bring your knees together, preventing the pressure of your hands.

Rules that are important to follow

• Make all movements smoothly, avoid throwing. Any unjustifiably sharp jerks lead to minor injuries, which delays the quality result
• In the same way, gradually increase the weight of the load, the number of approaches and repetitions.
• Proper breathing will help you avoid making mistakes with the rhythm and get the best possible result. The exhalation should occur at the very peak of the load, that is, exhale at the moment of greatest tension. Inhale - on the contrary, at the moment of relaxation. You cannot hold your normal breath. Try to control your inhalation and exhalation constantly until it becomes habitual.

If your goal is training in the gym, pumping up volumetric and structural muscles, do not rush to lift the barbell. Bodybuilding experts recommend, first of all, strengthening and developing muscles at home, then taking up the hardware. The preparatory stage must be at least a month.