These days I’m not training to fight in the ring or the cage. I’m not getting in shape to be effective from the clinch. The only thing I’m beating up these days are ass cheeks.
1. Cardio is King
If you are out of breath in the first two minutes of stepping into the gym and sweating like you’re hanging out in a sauna, then i’m talking to YOU. Knock out 15-30 minutes of interval running/stairmaster or jumping rope. If you are on injured reserve, stick to the elliptical stepper.
2. Hard to the Core.
Yes, I used the term “core” to refer to the abdominal muscles, even though I hate the term. Standard crunches still kill those abs, but so will hollow rocks and planks. If you aren’t familiar with those, there are pictures and links below.
3. My, What Strong Arms You Have. All the Better to Hold You with, My Dear.
Arms are one of the first things that women seem to notice. Its also the first thing they often make contact with casually or during an embrace. You can visibly see many women’s eyes light up when they reach to grab your arm through your shirt and they find something much bigger, and harder than they are used to. Stick to simple movements.
Bicep curls both hammer (pronated) and supinated are the easiest way to make those puppies pop.
Tricep extensions with a cable and T-bar attachment are king when it comes to the back side of the arms, along with single arm kickbacks to match.
4. Carrying the Load
Make sure that your mid and lower back are able to take the constant thrusting and motion of sex. This sounds kind of foolish, but you have to hold yourself up for an extended period of time, and sometimes you gotta hold her up too.
Wide grip cable pull downs & or pull ups.
Bent over (pendaly) rows
5. Develop a Strong Base
Let’s face it, all chest and no legs makes Jack not only a dull boy, but it also makes him look unbalanced as hell. And from everything I have seen and heard, WOMEN LOVE GUYS WITH ASS AND LEGS TOO!
Back squats (break parallel)
Ham string curls
Calve raises.
About Derrick Pierce:
No stranger to fitness and martial arts, adult actor and director Derrick Pierce holds a 3rd degree black belt in Taekwondo/Hapkido and has competed on the national and world levels. As a certified personal trainer and martial arts instructor, Derrick trained with boxers Stan Ward and Benny “The Jet” Urquiduez, and has coached and cornered some of the most acclaimed professional MMA athletes including Karen Darabedyan of the WEC, Manny Gamburyan of the WEC and UFC, and Roman Mitichyan of the UFC. Known as the “Bad Boy of Adult,” Derrick has shot MMA-themed adult films that include chaining up sexy superstar Jessica Drake. He has won multiple awards for his work in the industry, including Director of the Year, Male Performer of the Year, Best Actor, and Best Supporting Actor. He continues to share his fitness skills as a bootcamp instructor and personal trainer, in addition to giving advice and tips on his fitness blog.
Follow Derrick TWITTER and INSTAGRAM
