Do you think it's possible to build bigger biceps and triceps between the bedposts?
Well, it seems that studies have been made even on this topic and they show it's actually possible to sex your way to bigger arms. And as we are talking about sex also here, you will need a partner. So let's take them one by one: you need a “training partner”, a bed and a rudimentary understanding of basic strength and conditioning principles…
The muscles and their moves
First things first, building bigger arms can be done anywhere at anytime. Your arms don’t care if you’re curling a barbell or your partner. Weight is weight and resistance is resistance and should you subject your muscles to a “stimulus” above what they’re used to they will adapt, improve and grow.
This is why — on a very basic level — holding a missionary position is essentially a push-up variation that will train the triceps. Whilst picking your girlfriend up and propping her against the cupboard is essentially a bicep-curl-hold variation that will train the biceps. Now we’ve covered the basics of muscles and their movements, here’s the theory of your workout.
Superset, dropset sexercise
Supersets are where you perform multiple exercises within one set. To train the chest in the confines of a gym you might try to superset your bench press followed by dumbbell flies and finish with push-ups. A dropset is something slightly different and is where you perform any exercise to failure (or just short of failure) and then drop the weight/resistance and continue for more repetitions with the reduced poundage.
This bedroom-based workout is actually a combination of the two. Mixing up the resistance and weight with different exercises and ranges of motion, there are six exercises in total. Three that target the biceps and three that target the triceps that are positioned in order of difficulty (hard, medium and easy) to form a superset-dropset hybrid workout.
Sex your way to bigger biceps: Exercise 1 — The Iron Chef
You start your workout fresh with no sign of fatigue. So it makes sense to begin with the most difficult move that offers the most resistance. Typically performed in the kitchen (hence the name) The Iron Chef requires your partner to raise their legs up and wrap them around your waist. You can balance her on the edge of the kitchen counter but your goal should be to take most of the weight by holding them around the waist or under the bum.
Your biceps will be in constant tension, which — according to research from theDepartment of Medicine, University College London — can be a valuable training method for the biceps, improving both their size and strength. Very different to just solely relying on performing endless curls in the weights room.
Then, when you’re about to fatigue and can no longer hold them up, perform a dropset and move to your next exercise.
Exercise 2 — Aquaman's Delight
Very similar to The Iron Chef, this is an easier version that's usually performed in a pool to use the buoyancy of the water as assistance. Combining hydrotherapy training with the Kama Sutra, the only difficulty is adjusting your shorts out of the way of certain body parts so lifeguards are none the wiser.
But should you master this particular form of aqua aerobics researchers from the National Institute of Physical Education of Catalonia, Spain, believe it could also play, “A beneficial role in an athlete's recovery, helping to prevent as well as treat muscle damage and soreness following exercise.” This makes the Aquaman's Delight your go-to move after a heavy squat or deadlifting session when your body’s still feeling a little tender and needs some light recovery.
Don’t have a pool but still want something a little easier after The Iron Chef? Then take a peek a number 3.
Exercise 3 — The Love Seat
The easiest bicep exercise of the entire workout is The Love Seat. It can be performed when the biceps are burning and you’ve not much else to give. Simply sit on the edge of the bed or in a seat with your feet on the floor. Have your partner turn away and back onto you, sitting between your legs. They can ride back and forth by pushing off the chair arms or pressing up with her feet and you can lend some support by holding their bum and essentially bicep curling them.
This is an easier version of doggy-style and can be made as hard or easy as you want. Once your biceps are completely shot, move onto the 3 exercises that will sex your way to bigger triceps.
Sex Your Way to Bigger Triceps: Exercise 1 — The Pillow Driver
This is a variation of the tried and tested missionary position. Place a pillow just under their lower back to tilt their pelvis. This changes the angle of penetration for different sensations, but also encourages you to keep your weight off them and not slouch as you support your weight on your hands in a pushup position.
The beauty of this exercise is you don’t even have to perform a pushup to train the triceps. Studies show the simple act of stabilising yourself in this position is enough to condition the back of your arms. But for those wanting to experiment with something a little more difficult, you can try performing this all one handed. Inspired by research from the Department of Kinesiology at the University of Ontario, Canada, to bring about greater “peak muscle activation”.
Exercise 2 — The Lean Back
The Lean Back is very similar to a weighted dip. Directly targeting the triceps you have your partner lay back and raise their legs straight up in the air, one crossed over the other. Kneeling down in front of them, slide inside. Then lean backwards onto your hands to support your weight and bend at the elbow slightly. Rock in and out, but only very slightly to start with.
It takes a degree of flexibility to do this, but the time under tension your triceps will improve both their size and strength. Especially if you’re able to perform it for five minutes or more.
Exercise 3 — The Reverse Cowgirl
Traditionally it’s thought The Reverse Cowgirl is a workout for your partner more than you. Putting a pillow under your head, leaning back and enjoying the view, it’s basically up to them to control the tempo, speed and motion. But by offering some assistance, holding her buttocks and repeatedly pressing you also get a great tricep workout as most pushing movements (however small) will engage and condition the arms.