The Ultimate Performance Center

No Excuses®

Ultimate Sexual Performance, at any age!

There is a time in a man’s life when things start to change. Some call it midlife crisis, others andropause. Whatever label is given, sexual decline is humiliating, and unhealthy.

Welcome to Ultimate Sexual Health & Performance. A comprehensive guide that has something for every man, and couple. Simple to invasive options, fast remedies and the restoration of youthful, healthy sexual expression.

If you’re not the man you used to be, or the man she needs you to be, for a handful of dollars you can discover proven methods, and secrets never before disclosed, offering you a myriad of viable options.

Click here for more information:

December 19, 2018 Posted by | Performance Library | | Leave a comment

Ten Tips for Boosting Testosterone & Having Better Sex


  1. Pump up: It’s a fact that men (and women) who regularly engage in weight training effectively boost their overall health, bone and muscle density, and testosterone levels. Resistance exercise, 3-5 times per week, for 30-45 minutes sessions, stimulates a man’s (natural, or endogenous) anabolic/androgenic metabolism, which is chiefly fueled by testosterone. Testosterone also plays an essential role in libido, spontaneous and quality erections, penile sensitivity and overall sexual performance. The more muscle a man has the more testosterone his body is likely to produce to nourish and maintain that muscle.
  2. Die it out: The #1 cause for erectile dysfunction and hormonal imbalances is smoking. Smoking destroys the integrity of the blood vessels that circulate fresh blood supplies into the organs of the body, including the penis. Without blood surging into the penis, a man will not become, or remain erect. Male smokers (falsely) believe prescription erection pills will assist them with their waning bedroom performances. But statistics indicate that as high as 60% of men who use prescription erection pills are either unable to obtain, or sustain their erections, or get very sick trying.
  3. Chow down: Protein contains nutritional constituents called amino acids. These are the microscopic power sources that are essential for building muscle, strengthening the cardiovascular and nervous systems, boosting immunity, and nourishing a man’s sexual-reproductive system, to name a few. Eggs, chicken, turkey, fish and lean red meats are excellent sources of protein to add to your meals. Combined with resistance exercise, the testosterone-boosting / sex-enhancing benefits from a diet rich in high-quality proteins are impressive.
  4. Calm down: The testicles produce most of a man’s testosterone, approximately 95%. What many do not know, or regard as significant, is that the adrenals produce the other 5%. In comparison to the number 95, the number ‘5’ may seem low, or insignificant, but for the man experiencing Low-T, hypogonadism or Andropause, that 5% is often that extra androgenic boost a man needs to A) spontaneously achieve an erection, B) sustain the erection long enough to please his partner, C) experience heightened sensitivity which results in great pleasure and a powerful orgasm, D) be ready to repeat the entire erection-to-orgasm cycle as quickly as possible and E) maintain a favorable muscle-to-ratio profile. The adrenals become hyper-active when consistently responding to stress. So, over time, the adrenals become exhausted and depleted, producing less and less androgenic testosterone. Millions of men suffering erectile dysfunction are merely deficient in adequate supplies of testosterone (i.e., andropause) due to the deleterious consequences of stress. These men have the ‘parts‘ to perform sex, they simply lack the ‘fuel‘. Learning to relax in stressful situations eases the activity of the adrenals that, in turn, helps to maintain a healthier testosterone level. Save your T for the bedroom and gym, and don’t waste it driving through rush-hour traffic.
  5. Trim the fat: It’s a statistical fact that obese men are more likely to achieve hormonal imbalances. When men accumulate excess fat they’re likely to concurrently produce less testosterone and more estrogen; an undesirable ratio. From bulging love-handles to protruding breast-like chests with female-looking nipples, to more flaccid penises, men become feminized simply by adding too much fat onto their body. One of my sayings is “Estrogen loves fat while testosterone loves muscle”. The more muscle a man has the more testosterone he’s likely to manufacturer.
  6. No rules: Many guys march into the bedroom with specific rules of engagement, previous ‘best’ performances to exceed, or the mere intention to prove they’re the best man their partner has ever had. Especially for the aging male, that mindset can instigate varying levels of performance anxiety forcing that man to tap-out long before he can ever make-out. Anxiety has been shown to be highly responsible for crippling sexual performances. Take it slow and easy. Calm down and scrap the rules book. And remember that many women love a man who ‘takes his time’. According to many sexperts, taking it slow enables a man to fully enjoy every second they’re lucky enough to be in a lovemaking experience.
  7. Check with your doctor: Medical advice is always suggested to any person who is experiencing hormonal and health challenges, and this includes men with sexual dysfunctions. But before you schedule an appointment make sure your doctor is, 1) educated in nutrition and 2) understands the complex science of male [hormonal] sexuality. If your doctor qualifies visit with him once or twice a year for regular check-ups and request a complete hormonal blood panel and prostate exam. As youngsters, men didn’t have to be concerned about their ‘little buddies’ but as men age predicable hormonal, genital and sexual challenges may ensue. Be a wise guy!
  8. Say ‘Goodbye’ to Five-Finger Mary: Excessive masturbation desensitizes a man’s penis, lowers his sperm count, and could strain the functionality of his prostate. Men who masturbate incessantly may also develop distorted sexual-psychological behavior patterns; Internet porn has exasperated this form of sexual addiction. It’s also known that many men are fully capable, and successful, of achieving an erection and an orgasm on their own but they become impotent when attempting to engage in sex with a partner. Many experts believe these performance-stopping reactions are created by  the thought-sensation response that has (again) become distorted, or perverted, while many of these men have conditioned themselves to believe it’s easier, faster, less embarrassing, and (oftentimes) safer to have sex with oneself than it is to have sex with another person. Refraining from or, at least, limiting, self-sex enables a man to fully enjoy himself when he has that special partner lying next to him!
  9. Bottom’s down: Excess alcohol consumption, and all prescription drugs, cause side effects. The statistics are staggering of men who are becoming impotent and/or experiencing severe hormonal deficiencies as a result of intoxicating themselves. The body, and its organs, simply cannot manage the abuse and, over time, they will break down. The first organ to often shutdown is the penis, and no matter how much stimulation or how potent the prescription erection pills are these men struggle to get it up, or keep it up.
  10. Nutritional Supplementation: It’s nearly impossible to obtain all of the nutrition an active man needs merely from food alone. Men, with all their muscles and active lifestyles, combined with the fact that they want to remain sexually active, must nourish their sexual-reproductive (androgenic) systems which includes many glands like the pituitary, hypothalamus, adrenals, testicles, and prostate. High-quality protein foods, fresh fruits and vegetables and natural sources of starchy (complex) carbohydrates are the winning combination!

Good Luck!


John Abdo is a former Olympic Strength & Conditioning Coach and Inductee into the National Fitness Hall of Fame. John has appeared as an expert guest on hundreds of television and radio shows, and has authored countless articles on health, fitness, nutrition, sports performance, and sexuality. His latest book is the critically acclaimed, Ultimate Sexual Health & Performance™, a must-read. For more information please visit


August 11, 2013 Posted by | Performance Library | , , , , | 2 Comments

The Hormonal Cascade: by John Abdo

Excerpts taken from Ultimate Sexual Health & Performance

Various terms are used to describe the sexual hormonal sequence by which hormones are produced, secreted, and delivered to the genitals in both men and women.

Here are the most common:

Hypothalamus-Pituitary-Testicular-Axis (HPTA)

Hypothalamus-Pituitary-Adrenal/Testicular-Axis (also HPTA)

Hypothalamus-Pituitary-Gonadal-Axis (HPGA: Gonads in men are the testicles and in women the ovaries)

The amount of pleasure a person receives from sex relates to the function of their brain, hormones, central nervous system (spinal cord included), genital nerve flow (men/penis, women/vagina and clitoris), and their overall status of hormonal (sexual) health.

When the body is healthy the body is highly sensitive, sexually speaking. Natural products like Tribulus and Yohimbine are extremely useful in boosting sensitivity, individually and have even more potency when combined together in a precise formulation.

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August 12, 2012 Posted by | Performance Library | | Leave a comment

Let’s Meet Tom: An easy-going guy who’s making a ‘hard’ decision

Tom’s been depressed for about two years now. You’d never know it though when you meet him, he’s friendly, has a great sense-of-humor and always sports a smile.

But Tom is in his late forties and has packed on the pounds, most notably around his waistline. He gets out of breathe easily during seemingly manageable chores and has trouble staying motivated.

Motivation to Tom is important, not only for his demanding job as a salesman for an electronics company, he has a beautiful, younger wife named Caroline, and feels proud when he pleases her. In fact, satisfying Caroline makes Tom feel like a man in the true sense of the word!

But Tom is slowing down. No matter how hard he tries he’s simply not capable of fulfilling his, or his wife’s’ desires anymore. He’s nowhere near the man he used to. Nowhere near the man he ‘wants’ to.

Contemplating the consequences, Tom schedules a visit to see his doctor. On the drive over to the clinic, and even while he’s sitting in the waiting room, Tom silently and nervously rehearses what he’s going to say. Tom tries different inflections for expressing his upcoming request, nervously preparing for a myriad of possible rejections that are buzzing inside his head.

As he sits in the waiting room, Tom is noticeably anxious. Sweat is beading down his forehead. The rehearsing isn’t feeling so good after all. He takes a few deep breaths and tries to calm himself down. He knows this was his own decision – something he’s been procrastinating for over a year now. Tom can’t chicken out now; he must get the help he needs. Help for him. Help for his marriage.

Tom is finally let into the examination room. He sits alone for a few remaining moments mustering up his courage to tell the doctor why he came in for this visit.

Seal of Approval

Like most doctors’ offices, diplomas from what seem to be prestigious medical institutions adorn the walls, offering Tom a tad more confidence. These official certificates advocate assurance that Tom can reveal his gnawing inner secret to his doctor. And let me break it to you now if you haven’t figured it out yet, Tom is one of millions of men who (secretly) battle with ED.

The doctor enters the room, and after some small talk and awkward pausing and clearing of his throat, Tom explains that he’s been having difficulties with his sex life. He goes on to explain that his penis doesn’t respond like it used to, and expresses his lack of responsiveness toward his affectionate wife.

Without any examination or further questioning, all within seconds after Tom (briefly) explained his symptoms, the doctor responds, “That’s normal. I see plenty of guys with that exact same problem. How many do you want?

Tom is taken aback by the doctors’ also seemingly rehearsed, rapid reply. Tom is both instantly surprised yet relieved. He knows what the doctor is referring to when he asks “How many do you want?”. Tom is about to receive what he believes to be a magical cure that will remedy his despondent needs. (Belief is a powerful and influencing emotion.)

Tom finally lets out a sigh of relief and says, “Well doc, as many as you can prescribe to meß”

The doctor scribbles onto a prescription pad and hands Tom his Rx without hesitation. Tom rushes to the local pharmacy to purchase his newly prescribed erection pills.

Honey; I’m (Coming) Home!

Tom calls Caroline as he’s rushing home with his magic tonic tucked secretly in a white paper bag. Caroline doesn’t know where Tom was today, nor does she (completely) know that Tom has been having an erection problem. There have been many challenges with their sex life lately, but Caroline attributes all that to how busy they’ve been and the stress Tom has had to deal with at work.

Between Tom’s “You-better-hit-your-quota-or-else” boss, taking care of their two growing-up-so-quickly kids, and looking after Caroline’s ailing mother, things have been a bit hectic. (A logical reason for the lack of romance, right?) But Tom knows the truth. All this time, he has felt guilty about his intermittent bouts of ED and the fact that, uncharacteristically, he’s been intentionally averting sexual opportunities with Caroline, even when she makes advances at him.

Tom’s ego simply will not permit him to admit his inner struggle to his own wife nor does he know what to say in the first place. But Tom finally has his relief plan ready to spring into action! Thanks to the doctor who has hung all those diplomas on his office walls!

Too Good to be True:

The erection pill prescription is certainly a boost to Tom’s confidence – as it is to most first-timers. Motivated for the first time in a (very) long time, Tom decides to initiate some intimate action with Caroline the second he gets home. They end up having their best sex in over a year. The intimacy restores a lot of deeply buried emotions. It’s quite a healing experience for Tom and Caroline.

However, as time goes by, Tom becomes dependent on his secret stash of little pills. To add insult to injury, Tom’s now struggling with two major issues; his sexual disorder and financial issues. This is not healthy for a man nearing fifty, who’s gained too much weight and is constantly depressed; Tom no longer has that chipper sense-of-humor and rarely smiles these days. Not only are these drugs making him sick they’re also costing him a small fortune; another problem he struggles to keep from Caroline.

Before he knows it, the romance with Caroline has fizzled out, again…and so has his ability to achieve an erection. Sad to say, the pills stop working, like they do for a high percentage of men, according to plenty of legitimate reports. Even when they do work, Tom experiences brain-slicing headaches, difficulty breathing through his nose and is nauseous during sex and for hours afterwards. The ‘erection’ pills may have made Tom hard on a few occasions, but he rarely obtained enough sensation in his penis to feel any pleasure. He struggled during intercourse to stay erect and rarely reached an orgasm, and only after he exerted a huge effort that left him exhausted afterwards.

Caroline hasn’t been naive about Tom’s waning sexuality. She hasn’t asked him because she doesn’t know how; and she doesn’t want to bruise his pride in any way. Plus, Caroline’s a loving considerate wife deducing that “Tom is in his late forties” and considers sexual laziness a natural, inevitable part of aging.

Tom is like millions of men who seek short-term remedies that only address the symptoms of his motivation, penis and orgasm issues, all while ignoring the causes. Doctors who quickly prescribe erection pills, without administering throughout examinations and suggesting alternative, natural proven solutions, like herbal ingredients, should be replaced by educated medical professionals who’s diplomas have been earned at other institutions that specialize in sexual anatomy, physiology, and nutrition, to name a few.

Tom only became worse, making him even more depressed than he’s ever been.

His new drugs of (his) choice are anti-depressants, prescribed by yet another doctor who has even more diplomas adorning his office walls. It’s a vicious cycle.

Tom’s doctor recommended that he make any changes in the way he manages stress, to control his (negative) thinking, to eat more nutritiously and to exercise a few days a week, or to consider natural herbal ingredients instead of relying on prescription drugs concocted through laboratory experiments.

__________            __________            __________

“40% of men do not find prescription erection pills satisfying.”

Mark Newell, Ph.D.

__________            __________            __________

Prescription erection pills enable some guys to obtain an erection. And, at least for the short term, an erection is all they’re concerned about or satisfied with. But deep down, a man knows when he’s relying on (synthetic) prescription drugs to make a once natural function perform he’s no longer normal and this chops away at the core of his manhood.

Be a wise guy! Avoid becoming dependant on prescription erection drugs. Natural herbal ingredients are much superior and extraordinarily effective at stimulating libido, genital blood flow, hence fast, firm, long-lasting erections, and enhance sensation for powerful orgasms. Natural herbal ingredients also offer a countless list of other healthy benefits.

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June 29, 2012 Posted by | Performance Library | | Leave a comment

Playboy Radio with Tiffany Granath

Tiffany Granath, the beautiful and talented host of the popular Tiffany Granath Show on Sirius-XM Radio, with guest, John Abdo!

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June 21, 2012 Posted by | Performance Library | | Leave a comment

Quick Tip

Maintaining your ideal bodyweight is so much easier than working to get there in the first place. Strive to succeed at making your ‘ideal weight’ then enjoy the ride from that point onward!

June 18, 2012 Posted by | Performance Library | | Leave a comment

Aerobic Weight Training™

MAKE-AbdoEven today after so many decades of research and application, some people and organizations still persist that weight training lacks aerobic benefits. In my professional opinion, this is a misconception as the fact is, as I have discovered, that specific forms of applying weight training does stimulate the heart and its cardiovascular system to a significant degree therefore representing an aerobic stimulus. But with the existing definition that was conceived by many that aerobics are a continuous nonstop activity performed for an extended period of time (minimum of 20 minutes), while maintaining a heart rate between 70% – 85% of maximum, and the chief energy or fuel sources being oxygen and body fat, conventional weight training cannot claim to offer similar aerobic benefits. But don’t be alarmed, I have the remedy to this concern.

For those who are interested in obtaining the best benefits from both world’s; Aerobic stamina with a highly conditioning cardiovascular and respiratory system operated by the heart and lungs, with low percentages of body fat, and Anaerobic strength with impressive muscular shape, strength and energy, it’s the manner in which weight training workout’s are conducted that links the two together.

DVD_No_ExcusesNo longer do you have to perform two separate routines, I’ve learned how to combine the two, with less time, and you won’t just get the same results as if you did two separate workouts; one for each, you’ll get better results. Does this interest you?, then read on.

Conventional methods for lifting weights recommends that each exercise set is followed by an adequate rest period before proceeding onto the next set. During conventional means, heart rate and blood pressure elevates during each exercise but dramatically reduces during inter-set rest intervals. These “application-rest” cycles are followed until all exercises are completed for each workout. This method enforces plenty of intentional non-active time to replenish specific muscle fuels like ATP and other anaerobic fuel so as to allow the participant to recharge their muscles [physically] for another vigorous task after a previous exhaustive effort and to psyche-up [mentally] for another “go” at the resistances/weights. It’s more like an interval elevation/deceleration of heart and respiration rate providing some but not optimal aerobic benefits. According to others this prevents the aerobic system from effective participation but there is a way to combine the benefits from both.

Circuit Training has been around for decades and offers an unlimited matrix of applications and benefits. This system of working-out is performed differently both mentally and physically. In this method, the weight training applicant performs one set with one exercise then immediately performs another exercise in succession without rest; one-right-after-the-other. Exercises are sequenced in a variety of combinations which isolate single-muscles, regional groups of muscles, or total body training all in one workout.

Muscles, generally speaking, can only contract for long periods of time when the work load, or amount of resistance, compliments the time requirements of the activity and sufficient amounts of oxygen are available. Mental focus during circuit training becomes directed toward the proficiency of the heart and lungs as opposed to just the muscles during conventional training because the activity requires the teamwork from all systems; i.e., muscles, heart, lungs.

The cardiovascular and respiratory systems feed our working muscles with oxygen filled blood. Circulating in this system of blood are sugars that act as the muscles spark plugs for energy. Once these sparks plugs are expended, and this fuel supply is depleted, the body has a remarkable ability to switch to another fuel, and that eventually becomes body fat, pretty neat ha?

So the obvious aerobic element missing in conventional weight training is that the cardio/respiratory system is given these rest periods in between each set of exercises enabling the sugar fuel cycle to remain the chief energy supplier and never allowing the fat fuel cycle to kick in. But we have to trick our body’s because burning sugar is fine but we also need to burn fat.

By performing circuit training, you’ll never give your heart or lungs a chance to relax, nor will the muscles relax. In addition to the benefits of increasing heart and lung conditioning, enhancing your ability to utilize oxygen, burning sugar, and burning fat, impressive muscular shape and strength gains will be included from completing the type of aerobic resistance activity I am suggesting.

If you’re in a crowded exercise facility, or at home and have to change equipment for every exercise (both time consuming factors), aerobic benefits will be sacrificed when the body becomes less or inactive. Your mission is to stay moving. So if you find yourself waiting for a machine or wasting time trying to adjust some piece of equipment try doing sit-ups or pushups or jump rope, just do something if you’re forced to slow down or stop to keep your systems running. It’s like driving a car. You put your foot on the gas and your burning gasoline. But when you slow down for a yellow light you’ll burn less fuel, and certainly when you stop for a red light you’re not going to burn any fuel at all. Now I’m using an analogy here so don’t blow through yellow and red lights and think you’ll lose your love handles. With all kidding aside, I am suggesting that you keep moving during your exercise sessions and if/when you are confronted with an interruption or a delay find a way to keep moving or just accelerate quicker once you commence.

If you read between the lines of what I’m saying basically I’m saying that activity and movement burn calories, it’s that simple, just move and you’ll burn fuel. But slowing down and stopping during certain types of activity will slow and/or stop the fuel burning process. Let’s take two people who go to the gym. Person #1 starts as soon as she gets there, doesn’t talk to anybody, but instead is all work until her 20 minutes have expired. Person #2 is at the same club, in fact, she arrived at the same time as #1 and she leaves 20 minutes after #1 leaves. But #2 putts around getting started and once she began she was delayed by small talk in between exercises as she rested on the closet machines. Get my point here? Just move and get the results you’re looking for. I am a big fan of the philosophy of “get in and get it done as quickly as possible”. This leaves more time for other things afterwards.

After each complete circuit of exercises (which is traditionally 5-10 exercises), not in between the exercises themselves, a 1-2 minute rest is optional to replenish your mental and physical energies. If you’re goal is to lose body fat, expend this time on a step machine, stationary bike, or do a series of flexibility movements. This will recuperate your muscles from the weights while your cardio/respiratory system remains active using fat as fuel.

Even though I’m sounding like a drill-sergeant by suggesting that you move from exercise-to-exercise with little or no rest, I must encourage you to take as much time as you need to adjust yourself for each exercise, select the specific resistances and machine settings for each of your exercises, and zero-in on the specific technical applications of every movement.

After completing a circuit training workout, you’ll feel refreshed and less sore. Circuit trainingpromotes the removal of toxins which build up in the body during rigorous activity. During the deceleration periods in conventional methods, toxins become trapped within the tissues as the less active heart slows down the rate of blood flow. This prevents a flushing out of these waste materials which will stay inside the body if they are not eliminated.

Circuit training’s continuous cardiovascular requirements flushes toxins out from the tissues with the forcing of blood through the tubal pathways of the CV system. Your muscles become cleaner and recuperate much quicker after each workout.

Conventional methods suggest that the applicant handle heavier resistances with 6-10 rep sets. Inter-set rest periods of up to 6 minutes replenish the ability to lift more weight but, at the same time, can subject the lifter to possible injuries. Injuries can also be induced from extended rest periods which cool the tissues down. Over-emphasizing the use of heavy resistances can place too much stress to the muscles, tendons and ligaments instead of prioritizing muscular activity to an extended duration activity.

Since circuit training is continuous, resistances automatically become substantially lighter. The reduction in total weight lifted is compensated by eliminating any inter-set rest intervals (keeping the muscles fatigued). The higher number of repetitions suggested for each set during circuit trainingforces your muscles to rely on lighter poundages.

By performing more repetitions in each set (12-20 or more), the duration required to complete each set is substantially lengthened. As the applicant remains active the muscles can work just as hard as during conventional methods but now the added responsibilities from the heart and lungs add to the benefits, the results are amazing!

When understood, the mission behind circuit training makes a lot of sense for plenty of reasons, some of which I’ve just explained. For those who are avid conventional applicants, I suggest trying circuit training at least twice each year for 1-3 week periods to break the monotony of heavy training, condition the heart and lungs, provide a variety of mental challenges, and assist in burning some extra fat.

If you’re still skeptical that weight training can deliver aerobic benefits then give circuit training a fair chance to prove itself. As long as you remain active during your workouts you’ll accomplish everything you would normally achieve from one of your high or low-impact aerobic classes but now you’re taking advantage of specific muscle shaping movements as well. You get the best of both world’s!!!

June 15, 2012 Posted by | Performance Library | | 2 Comments