Various Kegel Types and Stop and Starts: Ask The Experts

Various Kegel Types and Stop and Starts: Ask The Experts

Big Al, of, answers questions about various Kegels and Stop and Starts.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al.

Q. Why is it recommended to do only 3 stops in the Stop and Starts edging exercise?

And why only 20 to 25 minutes max? Why not, say, an hour?

Al: There are scenarios where one can use 4-10 stops or more- such as with the Extreme Stop and Starts. Essentially, when one isn’t able to last past the 5 minute mark, then more stops can be taken to get to the 5-10 minute mark. Once one get to ~10 minutes with, say, 10 stops, no more time is added but the stops are reduced.

There’s a reasoning behind the 20-25 minute threshold. Once one reaches this point, a level of proficiency is usually achieved which makes it much easier to maintain activity even beyond this point- whereas when one isn’t capable of maintaining some sort of erection under activity for up to 20 minutes, proficiency is comparatively diminished.

Some very advanced trainees do opt to go for up to an hour with the Stop and Starts. This particular version of the exercise becomes an all-inclusive exercise- with light jelqs, pulls, and Kegels all done under a very high erection level. The issue with this is overconditioning- where training creates a scenario where it take a lot of stimulation and time to ejaculate. By keeping an average of 20-25 minutes at 3 stops to the PONR, one gets the best of both world- control, but the option of ejaculating early on command.

All of this assumes you’re not regularly sexually active. If you are, then abide by the “60 Minute Rule”- which states: “For stamina training, a good rule of thumb is the 60 minute rule. If your sexual activity has you engaged in vigorous movements WITH a full erection for a total of 60 minutes or more per week, you can forgo the Stop and Start. For any time less than that, you should make it up in your training.”

Q. Before getting on these forums I though there was only one type of Kegel exercise.

Now I read about more than one, and some are not even flexing exercises! Is there a reference you can give me for them?

Al: It can be confusing when there are so many different variants of an exercise. The following should be a helpful reference: Minuteman’s Kegel Master List


EQ and Male Enhancement: Ask The Experts

EQ and Male Enhancement: Ask The Experts

Big Al, of, answers questions about EQ and Male Enhancement.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al.

Q. Why do you stress EQ so much in your training philosophy?

What if my stamina is already good? Can I do away with performing the recommended stamina exercises?

Al: EQ or Erection Quality is a combined measure of stamina and hardness. This stat measures the literal life blood of the penis. It’s a useful stat for checking many aspects of male enhancement development in addition to mere stamina and hardness- like conditioning, mind state (when taken in conjunction with other stats) and whether or not a training break is recommended.

You can have great EQ, but if you’re looking to maximize your size gains then you’ll need to do what you can to get your EQ as high as possible. This is even if your EQ is more than satisfactory for sexual performance. While some correlate EQ as being a factor in “newbie” gains (which it undoubtedly is), it needs to be understood the EQ is also a huge factor in achieving advanced trainee gains as well- see: Types of Gains in Penis Enlargement.

Maintaining high EQ is also important for maintaining size gains after you’ve achieved your enlargement goals.

Q. What can I do to get my EQ as high as possible?

Al: If you’re new to male enhancement training, then exercises like Kegels and edging/Stop and Starts will be very helpful. You should also take care to do what you can outside of male enhancement to maximize your EQ gains- namely: performing regular, intensive cardiovascular exercise, maintaining a heart healthy lifestyle, and taking care to do something to encourage positive emotional health.

For advanced stamina training, exercises like Towel Raises, Super Kegels, and the “Master Your Orgasms” exercise will be useful.

The Flexing Girth Exercise

The Flexing Girth Exercise

The Flexing Girth Exercise is an advanced girth compound movement which combines manual enlargement with Kegels.

NOTE– You must have a full erection and lubrication for this exercise.

Step 1


Either stroke or pump your penis to a full erection..

Step 2


Once you have reached a full erection, grip your penis 1 inch from the base, estimate as best you can.

Step 3


Hold your penis with your thumb and the first two fingers of your hand.

Step 4


Flex your PC muscle (kegel), and hold it for a two count.

Step 5


Using your grip hand, apply pressure to the penis. (You will notice that the portion of the penis beyond your grip gets larger until you relax your grip.)

Step 6


Relax your grip as you relax your PC muscle.

Step 7


Repeat step 3 three to five times, depending on what you are comfortable with. Then slide your hand one inch down the penis and repeat step 3, with the same number of repetitions.

Step 8


Do this until you reach the glans. Once you have reached the head you should either go backwards by one inch increments until you reach your starting point, or start again from the beginning. Once your PC muscle cannot flex hard anymore you can stop the exercise.

At any point if your PC muscle is too weak to continue, stop for the day and note how many repetitions you did. Keeping track of this is good for your PC strength progress as well.

Tip For Future Growth

  • As your PC gets stronger you will be able to continue the exercise for longer periods, but do not exceed the normal three to five minutes for total exercise time unless you are an advanced user and continuing your program after months of work.

The Flexing Girth video

The Viking’s Kegel/Squeeze

Viking’s Kegel/Squeeze

This particular advanced girth movement combined the Kegel exercise for maximum penis expansion and training efficiency.


Step 1: Encircle your 3/4 erect penis at its base with your thumb and forefinger against the pubic bone, (this puts the little finger facing the glans) and just before you squeeze, Kegel strongly and force more blood into the penis.

Take care to work up to the force needed for this kegel!

Step 2: Squeeze and hold for 7 to 10 seconds and relax for 30 seconds.

Step 3: This cycle is repeated for 5 to 10 minutes every other day, 3-4 times a week.

The “Kegel/squeeze” helps three ways:

1. It pumps more blood into the penis.

2. It keeps the part of the penis BELOW your grip engorged, under pressure, built up.

3. It exercises your PC muscle.

Courtesy of “Blonde Viking”

Viking’s Kegel/Squeeze video:

The Towel Raise

The Towel Raise

The Towel Raise is a great exercise for developing penile strength and rock hard erections. It’s essentially a weighted kegel, so don’t perform this movement until you’ve fully mastered the kegel.

With an erection, place a towel over the end of your penis. Try to lift your towel-covered penis by squeezing the PC muscle (as in kegels.) Start with 20 reps and work up to 100 reps 5 times a week.

As time goes by, you can add weight by using larger towels, or even by wetting the towel.

An advanced technique for Towel Raises would be to hold the towel in the up position for 10 to 20 seconds at a time. You should attempt to work up to 5 to 10 of these sustained repetitions.
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Towel Raises video:

The DLD Blaster

The DLD Blaster

The DLD Blaster is an all-inclusive exercise- meaning it targets length, girth and stamina.

It is very important that the PC muscle is completely understood. Try this exercise to locate your PC muscle and the proper way to do a kegel and a reverse kegel.

The next time you urinate, stop the flow of urine by squeezing- that muscle that stops the flow of urine is your BC (bulbocavernosus) muscle. Now, to correctly do a reverse kegel, urinate as hard as you can. That motion is a reverse kegel. This is important to understand.

DLD Blaster

Step 1

While laying down pull penis up towards the chest. Create a good amount of tension.

Step 2


Do 100 quick PC squeezes while holding this stretch. (This will completely isolate the PC muscle while making you aware of the feeling when it is releasing.)

Step 3


Let go and do a 20 second hard PC squeeze.

Step 4

In a seated position grab penis just below glans and thread your non-stretching hand under your penis and support it against the wrist of your stretching hand. Pull your penis downward towards the floor (for a couple of seconds.)

Step 5


Now do 50 sets of these: PC squeeze (kegel) for 5 seconds (being very aware of the pc muscle)


*Push out (Reverse kegel), releasing the PC muscle for 5 seconds while still pulling the penis downward.


Finish this routine with a 1 minute PC squeeze followed by a 1 minute push (kegels and reverse kegels respectively).

*NOTE- You will feel an immediate increase in length on the push. This is where you will be hitting the ligaments 100%.

For vets and hangers:

  • This exercise is ideal to do when hanging, too!

Please everyone try this…I am sure you will be very happy.

Posted with permission from

The “DLD Blaster” video



Kegel Exercises for Men: Do They Work?

Kegels for men?

Medically reviewed by Graham Rogers, MD on October 5, 2016 — Written by Colleen M. Story

This article is a repost which originally appeared on healthline

You’ve probably heard about Kegel exercises for women — but what about for men?

Some research suggests these pelvic floor-strengthening exercises may help restore bladder control after prostate surgery. For some men, they may also help treat erectile dysfunction and prevent premature ejaculation. They might even increase the intensity of your orgasms.

What are Kegel exercises?

Kegel exercises are also called pelvic floor muscle training (PFMT) exercises. They target the muscles of your pelvic floor, also known as your pubococcygeal (PC) muscles.

Both men and women have PC muscles. They provide support to your pelvic organs, including your urethra, bladder, and bowel. They help hold your organs in place, promoting good bladder control and sexual function.
What happens to your PC muscles over time?

When you’re young, your PC muscles are typically taut and strong. As you age, they can become weakened and stretched. They can also become too weak or loose as a result of pregnancy or childbirth, surgery for prostate cancer, bladder or bowel problems, or other factors.

This can negatively affect your bladder control and sex life. But just as you can strengthen your arm or leg muscles through regular workouts, you can strengthen your PC muscles with Kegel exercises.
How can Kegel exercises help women?

Dr. Arnold Kegel originally created Kegel exercises in the late 1940s to help women regain control of their bladders after childbirth.

Since then, several studies have found Kegel exercises can help treat several conditions in women. For example, a research review in Actas Urológicas EspañolasTrusted Source suggests they can help improve urinary continence in women. Another study in the World Journal of Urology suggests they can help treat not only stress urinary incontinence, but also pelvic organ prolapse and sexual dysfunction in women.

How can they help men?

Less research has been done on Kegel exercises for men. But early findings have been promising.

For example, a research review in Urology suggests that Kegel exercises can help treat stress incontinence in men after prostate surgery. It may also help relieve overactive bladder and improve sexual function in some men.
Can Kegel exercise improve your sex life?

Kegel exercises might have sexual benefits for both women and men. According to scientists in the International Urogynecology Journal, several studies have linked pelvic floor muscle training to better sexual function in women. Research reported in Sexual Medicine Reviews suggests they may also help treat sexual dysfunction in men. More specifically, they may help improve erectile function, ejaculation control, and orgasm intensity in men with chronic prostatitis or chronic pelvic pain syndrome.
How can you do Kegel exercises?

Both men and women can perform Kegel exercises in basically the same way.

The first step is to find your PC muscles. You can identify these muscles while urinating. Simply stop urinating mid-stream. The muscles you use to hold your urine back are your PC muscles. They’re the same muscles you can use to avoid passing gas. If you’re male, your testicles will also rise when you contract them.

Try the easiest Kegel exercise

Once you’ve found your PC muscles, can practice flexing them. Contract and hold your PC muscles for 5 to 20 seconds. Then release them. You can repeat this simple exercise 10 to 20 times in a row, three to four times a day. Gradually build the number of contractions you complete and the amount of time you hold each contraction for.

Over time, this simple exercise can help strengthen your PC muscles. This might help improve your bladder control and sexual function.

Add variety to your workout

You can also try variations on this basic exercise. For example, contract and release your PC muscles quickly, several times in succession. Or practice contracting them very slowly. You can also vary your position, completing Kegel exercises while standing, sitting, or lying down.

While you’re doing Kegel exercises, try not to tighten other muscles, such as your abs, butt, or thighs. Don’t hold your breath either. Instead, keep the rest of your body still and relaxed, while breathing normally.

They cost you nothing to try

Kegel exercises are low risk, easy to do anywhere, and cost nothing to try. So what do you have to lose?

Ask your doctor if Kegel exercises may be a good fit for you. Adding several sets to your daily routine might help you gain better urinary control, improve your erectile function, and prevent premature ejaculation. In some cases, your doctor might encourage you to combine Kegel exercises with other treatments, such as medication or bladder training.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
  • Bø, K. (2012). Pelvic floor muscle training in treatment of female stress urinary incontinence, pelvic organ prolapse and sexual dysfunction. World Journal of Urology, 30(4), 437-443. Retrieved from
  • Cohen, D., Gonzalez, J., & Goldstein, I. (2016). The role of pelvic floor muscles in male sexual dysfunction and pelvic pain. Sexual Medicine Reviews, 4(1), 53-62. Retrieved from
  • Ferreira, C. H., Dwyer, P. L., Davidson, M., De Souza, A., Alvarez Ugarte, J., & Frawley, H. C. (2015). Does pelvic floor muscle training improve female sexual function? A systematic review. International Urogynecology Journal, 26(12), 1735-1750
  • García-Sánchez, E., Rubio-Arias, J. A., Ávila-Gandía, V., Ramos-Campo, D. J., & López-Roman, J. (2016). Effectiveness of pelvic floor muscle training in treating urinary incontinence in women: A current review. Actas Urólogicas Españolas, 40(5), 271-178. Retrieved from
  • Siegel, A. L. (2014). Pelvic floor muscle training in males: Practical applications. Urology, 84(1), 1-7. Retrieved from

Stamina Training Specifics, Similarities With Male Enhancement & Bodybuilding: Ask The Experts

Big Al, of, answers questions about Stamina Training specifics and similarities with male enhancement & bodybuilding.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al.

Q. In the instructions for Stamina Training it’s advised to ejaculate at the end of the Stop and Starts…

…but what if I want to get the benefits of not ejaculating? Can I train the Stop and Starts without ejaculating?

Big Al: If you’re training for sexual proficiency, then SOME regular ejaculations are required. There certainly is a risk of ejaculating too frequently, but ejaculating infrequently can create a “use it or lose it” scenario.

I am aware of the Chinese study that shows a spike in testosterone levels after 7 days of abstinence, then a DROP. If you read through the study, you’ll note where it states: “No regular fluctuation was observed following continuous abstinence after the peak.” It should also be noted that additional testosterone in your bloodstream will not increase your penis size if you are a healthy adult.

The takeaway from this is you should find the level of ejaculatiory frequency that’s right for you- enough to preserve your libido and allow for increased functioning, but not so much you deplete your libido and energy. The general recommendation is to ejaculate 3-4 times a week, so you can work from this point to determine the optimal frequency for you.

Q. I’ve been having some troubles with my routine – First and the main is that my erection isn’t good at all …

It might and probably is due to my sleep and hard training at the gym …

I’m sleeping ok , 8+ hours every night but around 5pm. I’m super tired and I get it that I should take a nap -will do it from tomorrow …

Stop and Start time dropped – first two stops are 2 minutes top and then the last one I somehow manage to do 7+ minutes and when it gets really close to ponr I remember to breathe …

Anyway , I’ve decided to take a break from todays and next two routines just to rest the penis a little bit …

And yes , I wanted to ask you about doing stop and starts with a woman –

1) This one doesn’t matter if it’s with a woman …

I read that I should masturbate up to couple of seconds before ejaculating …

Is that how it should be done or when I feel that the end is about to come – my pelvic floor starts tensing and I know that I’ve lost control over it – when should I stop , first or second ?

2) Are there some positions that you suggest since I need to have full control over the motions ?

3) And I understood that I shouldn’t do the Stop and Starts if I have sex more than three times a week ?

4) Since in the past I managed easily to get erection after finishing once or just maintaining it , is it bad to cum 3,4 times per evening when with a partner ?

5) And when coming 3 or 4 times, do you suggest doing the Stop and Start each time or just the first time ?

Big Al: Given the totality of your circumstances, you may not be allowing enough recovery for progress. A few days off would be a good idea, and when you resume, let’s stick with Stamina Only (Kegels and Stop and Starts) for awhile until you feel conditioned enough to transition to a full routine.

To answer your questions:

1) Performing the techniques of the Stop and Starts during sexual activity is a superior practice to the manual version, but also more difficult to control. You’ll need to experiment with learning how you feel when you’re building up to ejaculation. If your pelvic floor begins to flutter this is a good sign you’re getting close. Slowing/stopping at this time should allow you to hold off ejaculation/orgasm. Learning when to stop and the timing in which you kegel in reference to approaching the PONR is going to take practice.

2) Missionary position allows you maximum control, and when performed correctly is often the preferred position for giving a woman orgasms.

3) You should limit the MANUAL Stop and Starts as per the “60 Minute Rule” outlined in the Stamina Exercises section. You can have as much sexual contact as you can handle, but please be aware that sex can be considered a form of training. If you’re engaging in a lot of sex (several hours a day, multiple days per week) this will cut into your recovery. Yo umay need to take extra days off between your enlargement sessions to account for this. Compound this with other types of trainign and you can see how you’ll need to optimize your recovery if you wish to be able to handle it all.

4) If you can recover enough to engage in 3 to 4 bouts of sexual activity per evening then more power to you 🙂

5) Practicing during live sexual activity is different from manual training. I don’t want to place any positive limitations on you (which includes the number of “stops”), but you should ensure you’re attempting to increase your time each session.

Q. I like the way you’re so methodical about training!

As a bodybuilder, I can relate to a lot of the principles you outline in your courses. Would you say that having experience with bodybuilding can be helpful to penis training?

Big Al: There are some similarities (and some important differences) with weight training and male enhancement training. Male enhancement does rely on progressive training principles to force progress, but the feel of the movements and the resultant level of tissue stretch is far more important than reps or intensity. Also- with the exception of Kegel-type exercises- male enhancement exercises are passive in nature. The concept is similar to PNF style stretching for bodybuilding.


Like Big Al’s articles?  Read more of them here: Posts by AJ “Big Al” Alfaro

More from Big Al:

The MeCoach Male Enhancement Coaching Service- For All of Your Male Enhancement Needs

Read Big Al’s book HERE: The Ultimate Guide To Male Enhancement

Pumping, Porn, & the Stop and Starts Exercise: Ask The Experts

Big Al, of, answers questions about Pumping, Transitioning away from porn, and the Stop and Starts Exercise for the high EQ trainee in this Ask the Experts article.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al.

Q. I researched yesterday about pumping…

…and everyone on every forum recommends no more than 40 minutes per day, usually split into 2 sessions throughout the day.

What do you think about that? Isn’t the “extreme” pumping of 2+ hours maybe too extreme and dangerous? The last think I want is to permanently damage my penis.

Big Al: The “Extreme Pumping” guideline you’re referring to is for advanced pump training. It’s exceeding rare for anyone to work up to two hours of pumping, and you certainly wouldn’t start off at 40 minutes+ per day!

My initial recommendation (as seen HERE) is to start with FIVE minutes of pumping a day. That being said- as with any activity- you build conditioning with time and effort. As long as you progress with very small but regular increases to your training loads- and you’re monitoring your EQ and other PIs- there should be no reason why you wouldn’t be able to work up to 40+ minutes.

Q. I have read the three-part Detraining article. As I understand it…

…the transition period you mention consists of abstaining from porn as well as physical stimulation until I adapt the lack of porn stimulus and my EQ naturally improves again. At that time I can start the stamina routine once more.

Would you recommend still doing daily kegels? Not erect kegels due to the physical stimulus required but kegels in a flaccid state which can be performed anywhere and anytime throughout the day. Since the kegel exercise plays a prominent role in EQ as well I would like to continue a daily flaccid kegel regimen for continued PC muscle improvement. What are your thoughts regarding this?

Big Al: The tough part is the (usually) weeks long process of going from a lack of porn and poor adaptation to turning the corner on it. This demands you approach your training objectively- see it as a tool towards improved gains and not as something to get stressed about. Accept the fact that there’s going to be that necessary period of transition, and it’ll make it much easier for you to adapt.

You can perform flaccid Kegels but they should be part of a structured regimen. You do NOT want to overtrain the pelvic floor! That being said, you should strive to do your best to perform kegels with an erection.

You should also strive to develop the capacity to perform Erect Kegels- AND you should include the Stop and Starts exercise in your training repertoire to speed up the conditioning process.

Q. You recommended doing Stop and Starts. On your website…

…I’ve read that this exercise is for building endurance.

I don’t have any stamina problems – quite the opposite: sometimes it takes me quite a while to finish. And if I have sex for a long period of time, I tend to lose my erection a bit I don’t think I need to build more endurance in terms of “lasting longer” but “lasting harder”. Also if I go for a second round, it’s a lot harder to get an erection and more common to lose it.

Big Al: The Stop and Starts is the most inclusive exercise you can perform in that it aids in ALL aspects of male enhancement development. If one had time to perform only one male enhancement exercise it should be the Stop and Starts.

For the purposes of enlargement training, having as high a level of EQ as you can develop will be vital to maximizing gains. You’ll need to aim for an even higher level of EQ than you’d expect for unencumbered sexual performance.

In your case, you might consider performing the “Reverse” Stop and Starts to decrease your sensory threshold.

In-Depth stamina Training Questions: Ask The Experts

Big Al, of, answers questions about Lengthening Devices, Client Study & Sexual Recovery/Training in this Ask the Experts article.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al.

Q. By the time I’m done I’m tired and it’s a struggle to get the proper erection levels.

…Can I just do the stamina stuff first? Why do you recommend doing stamina exercises at the end of a workout?

Big Al: There are deliberate reasons for putting the stamina exercises at the end of a workout:

-Stamina exercises in and of themselves become better ENLARGEMENT exercises after the tissues have been pre-stretched with more traditional enlargement exercises like Squeezes and stretches.

-If one can get to the point to where they can perform a successful stamina session after a thorough enlargement workout, then performing fresh for sexual activity will be much less of a challenge. This is true on physical and psychological levels.

-The Stop and Starts usually ends in ejaculation. Ejaculating and then attempting to train immediately afterwards can be uncomfortable.

Q. When you talk about emotional visualizations and not fantasizing about sex, this makes it harder for me to perform.

…What is your reasoning behind this? Are there any exceptions to this rule?

Big Al: It’s understandable that using erotic imagery- porn or mental fantasies- make the process of getting and maintaining an erection easier. The main reason why you want to ensure you’re not using erotic imagery in your training is that it creates a conditioning effect.

Here’s a very common example: You’re having sex and your penis starts to falter in it’s erection a bit. You go into your mind and think about whatever you typically use to masturbate to- a favorite porn clip, a prior scenario, etc. What normally happens is you achieve the desired effect- your penis gets erect, and you finish the session.

Afterwards, you ask yourself why do I have to think about other things when I’m with a live partner? As before, the reason is conditioning. By learning to develop focus on what you’re feeling during manual Stop and Starts, you learn to extract maximum sensory benefit from the activity. That way, when you’re engaging in live sexual activity you’ll be able to focus solely on your partner and not have to rely on mental erotic imagery.

There’s an exception to this rule. If you’re in a committed relationship you can fantasize about your partner. That way, you’re matching up what’s in your mind to reality.

Q. I find it’s easier to maintain an erection if I perform a lot of Kegels during my Stop and Starts.

…Is this OK?

Big Al: A well timed Kegel can be useful in helping to hold back or accelerate erections. When the process is refined, it can even allow one to experience Male Multiple Orgasm (MMO). Even the occasional Kegels during the movement to give your erection a boost is OK, but you don’t want to spend the entire Stop and Starts session Kegeling.

One reason is overtraining. If you follow a standard stamina protocol you’re going to be performing Kegels before your Stop and Starts. A more vital reason is negative conditioning. MANY who’ve Kegeled excessively during Stop and Starts eventually find they have to Kegel constantly just to maintain an erection. For obvious reasons, this isn’t a requirement you want to impose upon yourself.