On this episode, progressive overload and root strength. Hey guys, welcome back to the show. I'm Steven Mathis. Thank you for listening. We talk about our root muscle a lot, and just to make sure we're all on the same page here, our root muscle is our pelvic floor. It's actually a few different muscles, but we can think about it as just our root muscle.
In essence, this is among other things and among other structural functions in our body. In essence, our root muscle is our sex muscle. And the stronger and healthier that is, the more our sexual energy and libido is going to be strong. The more we're going to have strong erections and erection quality, the more we're going to be able to control our arousal.
And have stamina and last. It's very important that we have a strong, functional root muscle. And let's switch for a minute to fitness. So I want you to think about if you were not exercising at all and you start doing 50 pushups a day and you do those 50 pushups. Every single day, day after day, what's going to happen is initially you're going to go through a period of getting stronger because you're going from doing nothing to doing 50 push ups a day.
So your body's going to respond appropriately. It's going to get stronger and get as strong as it needs to, to comfortably handle that 50 push ups a day. And if you keep doing that 50 push ups a day, day after day, you know what's going to happen? You're not going to get any stronger. You're going to stay.
The exact same because our body always responds to the demands that we place on it So there's a concept in the world of fitness called progressive overload Basically, the idea is in order to have our body continue to grow and continue to get stronger. We need to be Progressively increasing the load and the demands that we're placing on it So in terms of lifting this means gradually Adding reps and adding weight, pushing harder and harder and gradually ramping that up.
Over time, that is the only way to get stronger. And we've got to remember that that concept of progressive overload applies to our root muscle just as much as it applies to every other muscle. Which means, if we go from doing nothing to exercise our root muscle, to doing something, for example, doing a round of Kegel and reverse Kegel training, going from doing nothing to doing one round of that a day.
Initially, you're going to get stronger because you've been doing nothing. So your body is going to respond to doing that one round of kegels and reverse kegels a day. And if you continue to do that day after day, you're not going to continue to get stronger. It's just like every other muscle. We need to place progressively increased loads.
On that muscle in order for it to continue to get stronger. And we do want it to continue to get stronger. You may already feel like you have a pretty strong root muscle, but it's kind of one of those things, just like our overall strength in our body, where basically stronger is better. You know, we don't necessarily need to be like Mr.
Olympia, you know, being the strongest man in the world, but in essence, stronger is better. And that certainly applies to our root muscle. Stronger is better. We all should be training our root muscle. And we've got to remember this idea of progressive overload. So if we want our root muscle to continue to get stronger, we need to continually ramp up how hard we're pushing it.
It makes sense, right? But so many guys forget to train their root muscle at all, or don't know that they should be training it. And even those that do know that they should be training it. I think it's very easy to forget this concept that applies to the rest of our body and the rest of our muscles absolutely applies to our root muscle as well.
So if we want it to continue to grow and be continually stronger and stronger and stronger, which I think we do, at least I do, and I hope you do because you'll feel the benefits of that. We've got to continue pushing it harder. So what is pushing your root muscle harder look like? Well, it might look like doing.
More kegels. So if you're using the stamina app on iOS, S T A M E N A. On iOS. That's a good app to use just a timer app basically, right? But it takes you through Kegels and reverse Kegels. There's some other ones on Android. If you're using some kind of app like that, where you're going through a session, ramping up and getting that progressive overload might look like going from one session a day to two sessions a day to three sessions a day.
So you can ramp up in that regard. You can also ramp up in terms of how intensely you're actually. squeezing. So you can do a Kegel where it's just a slight Kegel where you're kind of somewhat squeezing that muscle. Or you can do a really hard Kegel where you can squeeze that muscle really hard. So we can ramp up and get some of that progressive overload action that way.
Another way that we could do this is by incorporating that root muscle training into physical exercise. I've talked about this before. We talked about this. Somewhat recently when I talked about goddess pose and how effective that can be, go back and find that episode and listen to that, by the way, if you haven't already, but incorporating your root squeezes into things like goddess pose is a great way to, again, ramp up and get that progressive overload where your root muscle is continually getting stronger and stronger.
I would highly suggest that you incorporate your root muscle into all of your physical training. It'll not only train your root muscle, And training in a way that allows you to continually ramp it up, but it will actually make your training performance better as well. Because in a lot of ways, it is the energetic floor of your body.
So whether you're doing squats or deadlifts or burpees or goddess pose or whatever, there's a way to incorporate your root muscle into that training. And especially if you incorporate your root muscle. Into when you're training legs, right? So whether you're doing lunges or goddess pose or heavy squats, all of those kinds of things, fantastic times to incorporate root training, primarily root squeezes.
And not that we're going to go into a lot of details on this now, but you want to remember to obviously train the other side where you're doing root pushes or reverse Kegels as well, but primarily the strength side of it. It's really on the squeeze side and that's where we want to really apply this idea of progressive overload.
So, doing Kegels, doing more Kegel sessions, that's one way to ramp it up. Doing those Kegels harder, that's another way to ramp it up. Incorporating your root training into your other physical training, that's another way to ramp it up. Another way is edging. The longer you edge, most of you, depending on how you're edging and how you're managing your root muscle as you go throughout your edging session, you're going to be gauging that root muscle as you go throughout your edging session.
So as you edge for longer and longer, You're going to be getting more and more of that root muscle engagement. So there's different ways to ramp it up. And however you do it is fine. Do it all, ideally. But we've got to remember a couple of things, a couple of key takeaways. Number one, very important to have a strong root muscle for so many reasons when it comes to our sexual health and erections and all of that.
We want it to be continually getting stronger, stronger is better. We want to continually be building strength and functionality in our root. And then the other thing to remember is that if we're going to be continually getting stronger is we've got to remember this idea of progressive overload. We've got to keep pushing it harder.
Otherwise the body has no. Stimulus to grow that progressive overload, that gradually ramping things up. That is what stimulates the body to actually grow and respond. And if we want the body to give us the strongest, best, healthiest root muscle that it can, then we need to give it that stimulus of continually pushing it a little bit harder, a little bit harder.
Gradually over time. So keep this in mind. Absolutely. Be training your root muscle. A strong root muscle is very important. One note when it comes to this is just like with every other muscle strength is important. Relaxation is also important. So if you were to train any other muscle, if tension builds up, that becomes a bad thing.
Tension becomes painful. Tension reduces functionality. Tension eventually can lead to injury. And when it comes to our root muscle, when tension builds up there, it's going to block the flow of energy. It's going to potentially make it harder to actually have control because if you have a lot of tension, especially on that squeeze side, Of your root muscle or that Kegel squeeze on that side.
If you have a lot of tension there, it's going to make it hard to relax. And relaxing is what we want to do generally to be able to last longer and have better stamina. So we absolutely do want to be training our root muscle. We absolutely do want it to be strong, but we definitely want it to be relaxed.
And the way to do that is a couple of things. One, consciously relaxing it as often as possible. Check in with your root muscle throughout the day. And, and just do a quick check in where you have some awareness of, okay, am I kind of clenching it? Can I relax my root muscle a little bit? That can be incredibly effective because a lot of guys, a lot of the tension in their root muscle.
It doesn't come from doing these focused training sessions and it doesn't even really come from incorporating it into physical training. What a lot of the tension that becomes a negative kind of tension in that root muscle, a lot of it for a lot of guys comes from This sort of unconscious constant kind of clenching of that muscle and squeezing of that muscle in unconscious ways throughout the day.
So it goes a long way towards relaxing and releasing tension in that muscle. If we just check in with it consistently throughout the day, and generally when you check in, what you're going to want to do is a little bit of a relaxation. Just let go a little bit, relax a little bit. The other thing that can be extremely beneficial.
And I would highly, highly recommend that we've talked about before is massage. We've talked about testicle massage, how beneficial that can be. Massaging your root muscle is so effective in helping to release tension. And again, the less tension you have in there, the better off you're going to be. And you can massage your root muscle as it turns out because Your root muscle, at least part of it, a large part of it, you can access externally from the perineum, right?
So the space between your scrotum and your anus, that space right there is essentially the outer part. Of your root muscle. So massaging that area is a great way to release tension and promote more relaxation in your root muscle. Hopefully that makes sense. Let me know. I would love to hear your feedback questions on this.
Shoot me a text 801 742 1439. Also join us in inner circle, man. It's so amazing to be able to talk to other guys about all this kind of stuff. We've been having amazing zoom calls. Guys are loving that. The ability to, or the opportunity to come together and actually connect face to face and chat about this stuff and work and grow and learn together.
It's been awesome. So join us in inner circle, go to holistic alpha. com and you can do that. Either way, go out there, train your root muscle. You will benefit, especially as the years go by. If you're like 18 and you might feel a lot of strength in your root muscle, I can tell you it's just like every other muscle, which is if you don't train it, it will waste away.
So however you're, however strong your root muscle is right now, you need to be training it actually just to maintain, just to maintain your current strength in your root muscle. You need to be training it. If you're not training at all, it's going to gradually waste away. If you want it to get stronger.
And especially if you want it to get significantly stronger. If you've come through a period of a few years or many years maybe of a sort of porn masturbation ejaculation habit, you feel a lot of that sexual energy has kind of been drained out. One of the ways that plays out is in a very weak root muscle.
So a lot of us, a lot of the guys that I talk to and hear from and what my experience was earlier on in my journey, We have a lot of ground to gain when it comes to regaining the strength in our root muscle. So if we want to do that, we've got to be training it and we've got to be training in a way that keeps this idea of progressive overload in mind.
So go out, build strong root muscles, have amazing sex, let sex fuel your life, have an awesome rest of your day, and we'll talk to you soon.
In essence, this is among other things and among other structural functions in our body. In essence, our root muscle is our sex muscle. And the stronger and healthier that is, the more our sexual energy and libido is going to be strong. The more we're going to have strong erections and erection quality, the more we're going to be able to control our arousal.
And have stamina and last. It's very important that we have a strong, functional root muscle. And let's switch for a minute to fitness. So I want you to think about if you were not exercising at all and you start doing 50 pushups a day and you do those 50 pushups. Every single day, day after day, what's going to happen is initially you're going to go through a period of getting stronger because you're going from doing nothing to doing 50 push ups a day.
So your body's going to respond appropriately. It's going to get stronger and get as strong as it needs to, to comfortably handle that 50 push ups a day. And if you keep doing that 50 push ups a day, day after day, you know what's going to happen? You're not going to get any stronger. You're going to stay.
The exact same because our body always responds to the demands that we place on it So there's a concept in the world of fitness called progressive overload Basically, the idea is in order to have our body continue to grow and continue to get stronger. We need to be Progressively increasing the load and the demands that we're placing on it So in terms of lifting this means gradually Adding reps and adding weight, pushing harder and harder and gradually ramping that up.
Over time, that is the only way to get stronger. And we've got to remember that that concept of progressive overload applies to our root muscle just as much as it applies to every other muscle. Which means, if we go from doing nothing to exercise our root muscle, to doing something, for example, doing a round of Kegel and reverse Kegel training, going from doing nothing to doing one round of that a day.
Initially, you're going to get stronger because you've been doing nothing. So your body is going to respond to doing that one round of kegels and reverse kegels a day. And if you continue to do that day after day, you're not going to continue to get stronger. It's just like every other muscle. We need to place progressively increased loads.
On that muscle in order for it to continue to get stronger. And we do want it to continue to get stronger. You may already feel like you have a pretty strong root muscle, but it's kind of one of those things, just like our overall strength in our body, where basically stronger is better. You know, we don't necessarily need to be like Mr.
Olympia, you know, being the strongest man in the world, but in essence, stronger is better. And that certainly applies to our root muscle. Stronger is better. We all should be training our root muscle. And we've got to remember this idea of progressive overload. So if we want our root muscle to continue to get stronger, we need to continually ramp up how hard we're pushing it.
It makes sense, right? But so many guys forget to train their root muscle at all, or don't know that they should be training it. And even those that do know that they should be training it. I think it's very easy to forget this concept that applies to the rest of our body and the rest of our muscles absolutely applies to our root muscle as well.
So if we want it to continue to grow and be continually stronger and stronger and stronger, which I think we do, at least I do, and I hope you do because you'll feel the benefits of that. We've got to continue pushing it harder. So what is pushing your root muscle harder look like? Well, it might look like doing.
More kegels. So if you're using the stamina app on iOS, S T A M E N A. On iOS. That's a good app to use just a timer app basically, right? But it takes you through Kegels and reverse Kegels. There's some other ones on Android. If you're using some kind of app like that, where you're going through a session, ramping up and getting that progressive overload might look like going from one session a day to two sessions a day to three sessions a day.
So you can ramp up in that regard. You can also ramp up in terms of how intensely you're actually. squeezing. So you can do a Kegel where it's just a slight Kegel where you're kind of somewhat squeezing that muscle. Or you can do a really hard Kegel where you can squeeze that muscle really hard. So we can ramp up and get some of that progressive overload action that way.
Another way that we could do this is by incorporating that root muscle training into physical exercise. I've talked about this before. We talked about this. Somewhat recently when I talked about goddess pose and how effective that can be, go back and find that episode and listen to that, by the way, if you haven't already, but incorporating your root squeezes into things like goddess pose is a great way to, again, ramp up and get that progressive overload where your root muscle is continually getting stronger and stronger.
I would highly suggest that you incorporate your root muscle into all of your physical training. It'll not only train your root muscle, And training in a way that allows you to continually ramp it up, but it will actually make your training performance better as well. Because in a lot of ways, it is the energetic floor of your body.
So whether you're doing squats or deadlifts or burpees or goddess pose or whatever, there's a way to incorporate your root muscle into that training. And especially if you incorporate your root muscle. Into when you're training legs, right? So whether you're doing lunges or goddess pose or heavy squats, all of those kinds of things, fantastic times to incorporate root training, primarily root squeezes.
And not that we're going to go into a lot of details on this now, but you want to remember to obviously train the other side where you're doing root pushes or reverse Kegels as well, but primarily the strength side of it. It's really on the squeeze side and that's where we want to really apply this idea of progressive overload.
So, doing Kegels, doing more Kegel sessions, that's one way to ramp it up. Doing those Kegels harder, that's another way to ramp it up. Incorporating your root training into your other physical training, that's another way to ramp it up. Another way is edging. The longer you edge, most of you, depending on how you're edging and how you're managing your root muscle as you go throughout your edging session, you're going to be gauging that root muscle as you go throughout your edging session.
So as you edge for longer and longer, You're going to be getting more and more of that root muscle engagement. So there's different ways to ramp it up. And however you do it is fine. Do it all, ideally. But we've got to remember a couple of things, a couple of key takeaways. Number one, very important to have a strong root muscle for so many reasons when it comes to our sexual health and erections and all of that.
We want it to be continually getting stronger, stronger is better. We want to continually be building strength and functionality in our root. And then the other thing to remember is that if we're going to be continually getting stronger is we've got to remember this idea of progressive overload. We've got to keep pushing it harder.
Otherwise the body has no. Stimulus to grow that progressive overload, that gradually ramping things up. That is what stimulates the body to actually grow and respond. And if we want the body to give us the strongest, best, healthiest root muscle that it can, then we need to give it that stimulus of continually pushing it a little bit harder, a little bit harder.
Gradually over time. So keep this in mind. Absolutely. Be training your root muscle. A strong root muscle is very important. One note when it comes to this is just like with every other muscle strength is important. Relaxation is also important. So if you were to train any other muscle, if tension builds up, that becomes a bad thing.
Tension becomes painful. Tension reduces functionality. Tension eventually can lead to injury. And when it comes to our root muscle, when tension builds up there, it's going to block the flow of energy. It's going to potentially make it harder to actually have control because if you have a lot of tension, especially on that squeeze side, Of your root muscle or that Kegel squeeze on that side.
If you have a lot of tension there, it's going to make it hard to relax. And relaxing is what we want to do generally to be able to last longer and have better stamina. So we absolutely do want to be training our root muscle. We absolutely do want it to be strong, but we definitely want it to be relaxed.
And the way to do that is a couple of things. One, consciously relaxing it as often as possible. Check in with your root muscle throughout the day. And, and just do a quick check in where you have some awareness of, okay, am I kind of clenching it? Can I relax my root muscle a little bit? That can be incredibly effective because a lot of guys, a lot of the tension in their root muscle.
It doesn't come from doing these focused training sessions and it doesn't even really come from incorporating it into physical training. What a lot of the tension that becomes a negative kind of tension in that root muscle, a lot of it for a lot of guys comes from This sort of unconscious constant kind of clenching of that muscle and squeezing of that muscle in unconscious ways throughout the day.
So it goes a long way towards relaxing and releasing tension in that muscle. If we just check in with it consistently throughout the day, and generally when you check in, what you're going to want to do is a little bit of a relaxation. Just let go a little bit, relax a little bit. The other thing that can be extremely beneficial.
And I would highly, highly recommend that we've talked about before is massage. We've talked about testicle massage, how beneficial that can be. Massaging your root muscle is so effective in helping to release tension. And again, the less tension you have in there, the better off you're going to be. And you can massage your root muscle as it turns out because Your root muscle, at least part of it, a large part of it, you can access externally from the perineum, right?
So the space between your scrotum and your anus, that space right there is essentially the outer part. Of your root muscle. So massaging that area is a great way to release tension and promote more relaxation in your root muscle. Hopefully that makes sense. Let me know. I would love to hear your feedback questions on this.
Shoot me a text 801 742 1439. Also join us in inner circle, man. It's so amazing to be able to talk to other guys about all this kind of stuff. We've been having amazing zoom calls. Guys are loving that. The ability to, or the opportunity to come together and actually connect face to face and chat about this stuff and work and grow and learn together.
It's been awesome. So join us in inner circle, go to holistic alpha. com and you can do that. Either way, go out there, train your root muscle. You will benefit, especially as the years go by. If you're like 18 and you might feel a lot of strength in your root muscle, I can tell you it's just like every other muscle, which is if you don't train it, it will waste away.
So however you're, however strong your root muscle is right now, you need to be training it actually just to maintain, just to maintain your current strength in your root muscle. You need to be training it. If you're not training at all, it's going to gradually waste away. If you want it to get stronger.
And especially if you want it to get significantly stronger. If you've come through a period of a few years or many years maybe of a sort of porn masturbation ejaculation habit, you feel a lot of that sexual energy has kind of been drained out. One of the ways that plays out is in a very weak root muscle.
So a lot of us, a lot of the guys that I talk to and hear from and what my experience was earlier on in my journey, We have a lot of ground to gain when it comes to regaining the strength in our root muscle. So if we want to do that, we've got to be training it and we've got to be training in a way that keeps this idea of progressive overload in mind.
So go out, build strong root muscles, have amazing sex, let sex fuel your life, have an awesome rest of your day, and we'll talk to you soon.
