Girth Training Advice: Ask The Experts

Girth Training Advice: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about training the penis for girth.

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

Q. I’ve just started with the Squeeze for my girth workouts and I’ve gotta say I love em!

I’m doing the recommended 70 percent average but I feel I can do much more. Can I try a higher erection for this?

Al: You can use a higher level of erection to make the Squeezes more intense, but you have to be careful with this- since the degree of force needed to manipulated a higher erection increases almost exponentially. If you don’t have the necessary conditioning, you might find the higher erection Squeeze LESS efficient.

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Q. You had stated that for jelqs, I should be holding one hand at the base so the skin doesn’t move up with the jelq.

However, isn’t it preferable to start from as far back of the penis as possible? And if I hold that base, I that means I have to start further ahead?

How about instead of holding the base, I just use more lube so that when I’m jelqing, it’s not actually moving up the skin?

Al: You’re correct in that you should be getting the stroking hand as deep into the base as possible. This may require you hold back skin with the other hand and spread your fingers enough to allow the stroking hand to get the proper range of motion.

You can also try using more (thick) lube. IMO, this is preferable as it simplifies the exercise. Please let me know how it goes if you decide to try this.

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Q. Why is it that I feel the Squeezes better for me for girth than jelqing even if I use about the same level of EQ?

Aren’t they both for girth?

Al: The Squeeze is considered to be a girth-direct exercise, whereas the jelq is an exercise which can be used for a variety of functions. That being said, even the Squeeze can yield some degree of length gains since the tunica is being expanded. Some have also commented on EQ improvement using Squeezes, though the [light] jelqs are, IMO, better for contributing to more blood flow.

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Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

The Context of Stamina Exercises for Training Male Enhancement: Ask The Experts

The Context of Stamina Exercises for Training Male Enhancement: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about exercises.

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

Q. In your 3×20 routine you mention doing Kegels during the breaks in between sets.

What’s the advantage of this over doing them after the hanging?

Al: The Kegels in between sets are meant to act as an antagonist to the stretching- creating a “push/pull” effect*. There’s also the efficiency factor. It’s recommended you take a break in between hanging sets to restore full circulation, so if you can that and take care of other aspects of your training, you save time.

*Reference: https://mediphysio.com.au/pnf-stretching-technique/

Q. What is the purpose for starting a workout using Emotional Visualizations?

Al: The Emotional Visualizations serve the purpose of dispelling emotions inappropriate to the scenario (e.g.- anxiety, apathy, etc.) and replacing them with, at the very least, a feeling of neutrality. Optimally, you should be inducing a feeling of confidence and relaxed joy to effect the best response. This will allow you to set the tone to extract much more out of the sensations you’re experiencing- which leads to a better kinesthetic sense during training. As you get better as inducing the desired emotions, you’ll learn to transcend limitations placed by your own [initial] mental reservations.

Q. Up until now I haven’t been doing any sort of stamina exercise…

[Editor’s Note: This refers to Kegels and edging and may also include outside activities like cardiovascular training], and I think this could be why I’m not making gains. Getting erections is easy for me but maintaining them past a few minutes is hard. What should I do?

Al: It can’t be stressed enough that- for as long as you’re pursuing enlargement- you should be attempting to get your Erection Quality (EQ) as high as you can get it. This rule applies even if your sexual prowess is satisfactory. Few factors are more important for inducing maximum tissue stretch and recovery than high EQ.

This doesn’t even cover the other benefits of stamina work- which include greater penis strength and health, as well as ejaculatory control. One can even develop the ability to become multiorgasmic, as discussed in the Master Your Orgasms exercise.

In your case, including Kegels and Stop and Starts immediately after your enlargement work should work well. You should also take care to do what you can outside of male enhancement training to induce better EQ, and nothing beats cardiovascular exercise for this purpose.

What is EQ, Trusting Emotional Visualizations & Pacing Kegel Reps: Ask The Experts

What is EQ, Trusting Emotional Visualizations & Pacing Kegel Reps: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about EQ, Emotional Visualizations and pacing kegel reps.

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

Q: What is EQ and how do I measure it?

Al: Erection Quality is a combined measure of stamina AND hardness.
A 0 would be complete impotence whereas a 10 would be YOUR ideal standard of stamina and hardness. You can use whatever standard you like to gauge EQ: workout performance, sexual activity, or even an average of it all- as long as it’s consistent.

A 7 is typically considered just hard enough for penetration, but still flexible.

Q. How come I’m really struggling with the idea of trusting emotional visualization to get erect.

Doing the exercises isn’t an issue for me but how I get erect direct is and I’m concerned about that.

Al: The above is the very reason you should practice Emotional Visualizations. Your struggling and concern are the items sought to be mastered with the exercise. The EV is where you learn to let go of struggles and concerns. Doing this during training will help you to develop a foundation which transfers over to sexual confidence and performance. Practiced individually and widely, it can also help to place sex into its proper context into people’s lives.

It may sound as if I’m overblowing the effects of the EV, but the benefits from and skills learned from that exercise will be of immense value to you!

Q. Thank you for recommending the kegels! I am noticing a difference in hardness and waking up at night with hard ons after one week.

You recommended starting off with 5 reps, but I felt I could do more, so I am adding 5 every day. I am up to 15 reps but it’s getting harder to do them now! What do you recommend that I do now with the reps?

Al: For the kegels- or any other exercise- you need to take care not to force your limits just yet! The reasoning behind this involves training momentum. If you pace your progress, you’ll be able to train for MUCH longer in a progressive manner. If you force a peak in your training too soon you’ll burn out very quickly (no training momentum).

The Kegels usually doesn’t lend itself to very rapid rep increases from an established baseline. I’d recommend you back off to ~10 reps or so and resume adding one rep per session. When you get to 20 resp total, add 2 reps per session.

Side to Sides & Stop and Starts: Ask The Experts

Side to Sides & Stop and Starts: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about Erect Kegel pauses, rest in the stretched state & tool use.

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

Q. I’m interested in testing out the Side to Sides stretch for length.

All I’ve done before is high rep jelqing. Can I start with high reps for the Side to Sides? How long can I use them for?

Al: It would be good to test out 100 reps of the Side to Sides in your initial session. If you’re starting with any new exercise, start on the low end of the rep plan. You can always adjust upwards with your reps.  A good rule of thumb is to add anywhere between 5-10 percent volume per session for this exercise- at least until you get to 500 reps or more- then stay at ~5% per session.

The Side to Sides usually work well for 1-2 cycles. From there, more intense movements are needed to bust the almost inevitable plateau. That being said, we can keep using it for as long as you see fit to.

Q. I have sex one to days a week with my girlfriend.

The sex is quite good already but how can I get better at it and grow in confidence? I’m especially vulnerable to ejaculating too soon when I penetrate although I can get it up later.

Al: The best way to improve is to practice. Get more time and confidence with penetration, and you’ll develop mastery.

Something which can offer more immediate help is to ejaculate/orgasm LIGHTLY early in your encounter. This will mean stopping or pulling out during the act. The harder your orgasm the longer your refractory period, and the reverse is also true.

Practicing the manual Stop and Starts is your best alternative to live sexual contact if you need more training.

Erect Kegel Pauses, Rest in Stretched State & Tool Use: Ask The Experts

Erect Kegel Pauses, Rest in Stretches State & Tool Use: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about Erect Kegel pauses, rest in the stretched state & tool use.

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

Q. I see you mention often about not stopping more than three times…

…during an exercise in order to refresh your erections. I often have to stop to do this for my Erect Kegels. Is there a way around this?

Al: Optimally, you should attempt to stimulate yourself DURING the kegels. This is fine as long as stimulating doesn’t interrupt the form of the exercise. If you do need to stop, you may still pause up to three times during the exercise.

Q. After doing more and more research on theories I wanted to get your input.

The rest in a elongated, fat position, keep elongated with All day stretchers, what’s your take away on that?

Al: Stretching in the rested state is good if you’re engaging in high volume/low intensity training OR if you’re using a suboptimal load with high intensity training. I don’t recommend it in conjunction with a full high intensity routine due to the negative recovery effects observed.

I advocate for rest periods. Time and time again, it’s been observed tissues grow after rest.

Q. I am not a fan of pumps but those other manual tools seem interesting…

…what is your position on using tools when it comes to PE? There are claim SSJ is hands down best girth exercise in the world I could attest first day was bad ass but haven’t created momentum keep getting injured but as newbie somewhat expected. I’m learning!

Al: There has yet to be invented a device which can duplicate the versatility of the human hand. That being said, tools have their place in training, but I suggest attempting to get as far as you can with manual training for at least 1-2 training cycles first. Not only will you learn what works for you (and what doesn’t) it’ll ensure you didn’t spend money if you didn’t need to.

Sexercise: What is it? Benefits, exercises to try, and more

The benefits of sexercise and how to practice it

Medically reviewed by Janet Brito, Ph.D., LCSW, CST — Written by Zawn Villines on December 13, 2020

This article is a repost which originally appeared on MEDICALNEWSTODAY

Edited for content

Sexercise is exercise to improve sexual performance and function, which may make sex more satisfying for a person and their partner or partners.

Celebrity trainer Jason Rosell coined the term sexercise, using it for a specific set of practices to improve a person’s sexual experience.

Physical fitness can affect sexuality by making sex easier and more comfortable, reducing the risk of erectile dysfunction (ED) and arousal issues, and helping people feel more confident in their bodies.

Exercise may also reduce the risk of chronic illnesses, such as diabetes, that can cause sexual issues.

A person may use the term sexercise to refer to a wide range of activities, while any exercise specifically to improve sex counts as sexercise.

Benefits of sexual activity for health

Healthful, consensual sexual activity of all varieties can improve health.

Some benefits of sex include:

  • Better heart health: Sex involves exercise, which can improve heart health by lowering blood pressure and decreasing the risk of heart disease. A 2020 study found that, following a heart attack, people who had sex more than once per week had a 27% reduction in their risk of dying.
  • A healthier immune system: Regular sex may boost immunity, reducing a person’s risk of acquiring infections and certain illnesses.
  • Better emotional health: Sex – and the exercise that sex involves – may reduce the risk of depression and anxiety.
  • Better self-esteem: People who have satisfying sex may feel good about themselves.
  • Healthy relationships: A strong, healthy sexual connection with a partner may improve the relationship.
  • Better sleep: Sex may help some people fall asleep faster.
  • Stress management: Sex can be a suitable self-care tool that helps relieve stress.

It is important to note that sex in itself does not necessarily improve health.

Non-consensual, painful, or unpleasant sex may cause severe emotional distress, physical injuries, and other health issues.

Benefits of fitness for sexual performance

Exercise can improve sexual performance in many ways:

  • Reducing ED: In people with penises, regular exercise – especially aerobic exercise such as running or walking – may reduce ED. A 2017 meta-analysis found moderate to high-intensity aerobic exercise provided optimal benefits.
  • Counteracting side effects of certain antidepressants on the libido: A 2013 study of females taking antidepressants found that exercising right before sex improved both arousal and global sexual function.
  • Exercise may reduce the risk of chronic medical conditions: These conditions can interfere with sexual performance. For example, diabetes has links with ED, arousal disorders, and some other sexual issues.
  • Improving sexual function: Certain exercises may strengthen the pelvic floor muscles, which a person uses during sex. Kegel exercises can help a person orgasm more easily and help with urine leakage and incontinence.
  • Increasing endurance and strength: This may make certain positions and types of sex easier. More endurance may help a person be less tired during prolonged sex sessions.

Exercises to improve sexual performance

Three categories of exercise can help improve sexual performance:

Aerobic exercise

Aerobic exercise increases the heart rate. It can help a person maintain a moderate weight, improve blood pressure, boost overall physical fitness, and may help with ED and general sexual performance. Some exercises to try include:

  • Swimming: Offers an intense but low-impact workout for people with joint or muscle pain.
  • Walking: An ideal starting exercise for people who struggle with more intense workouts.
  • Intense aerobic exercise: Includes running or jogging, jumping rope, skiing, and using a stair-climber machine.

Pelvic floor exercises

Pelvic floor exercises strengthen the pelvic floor – a group of muscles that support the bladder. These muscles also contract during an orgasm. Try the following to work them:

  • Performing Kegels:
    • Locate the right muscles when urinating.
    • Stop passing urine mid-flow for a few seconds, then start again.
    • Repeat a few times daily.
    • Next, try tensing and releasing the same muscles used to stop urinating several times per day.
    • Work up to tensing the muscles for longer: 5 seconds, 10 seconds, 30 seconds, or longer.
  • Exercising the multifidus of the pelvic floor:
    • Lie on the stomach, face down, with the forehead in the hands.
    • Lift the pelvis slightly back to point the tailbone toward the ceiling.
    • Hold for 5–10 seconds, working up to three sets of 10 repetitions.
  • Performing squats: Squats help strengthen the body, and in high repetitions, they can provide an intense cardio workout. They also help strengthen the abs and pelvic floor. Not everyone can do a squat at first. Try squatting down as much as possible without bending the back or taking the heels off the floor, then build up to deeper squats.

Strength and flexibility training

Improving general strength and flexibility may make certain sexual positions easier and more comfortable. Some options include:

  • Yoga and pilates: Both focus activities on improving flexibility and functional movement. People can even adapt some yoga positions into sex positions.
  • Lifting weights: Try lifting weights to improve the strength of various muscles and muscle groups. For example, a person who wants to lift their partner might try bench presses and other exercises that strengthen the upper body.
  • Bodyweight exercises: A person does not need weights to strengthen their muscles. Bodyweight exercises, such as leg raises, knee tucks, and squats strengthen the core, lower body, and pelvic floor. Pushups, pullups, and dips target the upper body, potentially making certain positions easier.

Sex positions that couples can use as exercise

Every sex position may present an opportunity for exercise if it meets one of two conditions:

  • The speed and intensity of the sexual activity are intense enough to elevate the heart rate.
  • The activity is physically challenging. For example, it requires stretching or involves a person lifting additional weight.

Some examples of specific positions that might help sexual partners get a workout include:

  • Positions that require a partner to fully or partially lift another: For example, a person who wraps their legs around a partner while the partner holds them in a standing position requires both partners to bear extra weight.
  • Positions that increase physical intensity and encourage partners to move more: For example, if a person is up against the wall with their legs wrapped around their partner, and the other partner is holding them, the couple is both supporting weights. They may also have to move more to increase stimulation and adjust the position.
  • Positions that encourage gentle stretching: It is important not to force the body into an uncomfortable position. However, extending the legs over a partner’s shoulders or getting into yoga-like positions may increase the challenge of sexual activity.

Summary

Exercise is great for overall health, including sexual health.

For most people, exercise is a safe way to improve well-being and sexual performance.

However, those who do not exercise should talk with a doctor before beginning a new fitness routine.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Advanced Training Questions: Ask The Experts

Advanced Training Questions: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers Advanced Training Questions related to the jelq and fitness.

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

Q. What’s the importance behind the instructions to time jelqs once you get past 300 reps?

Al: The reasoning behind this is to see how efficient your jelq sessions are. For example, if you’re performing 300 reps of the jelq, and you’re aiming for 2-3 seconds per rep, your jelq net time should be close to 600-900 seconds (10-15 minutes). It’s understood there’s going to be the need for pauses- either for erection refreshing. relubing, etc. You’ll want to do your best to ensure these pauses don’t take up more than 20% of your total gross time. If you can get it down to 10% of your total time, this will be even better. If you’re not taking too many breaks but your time is off, then the issue is with your jelq speed.

Timing longer jelq sessions will ensure you can account for all of the above factors.

Q. All of the gyms have closed down for months where I live, so as a result I’ve gotten very out of shape…

I still do kegels and edging, but my EQ is now horrible and I’ve gained more than 15 kilos in less than a year! Do you have any advice for me?

Al: If your regular fitness regimen has been exclusively gym training- and if there aren’t any available- you’re going to have to change how you train (or at least your location of training). Even if you only have floor space for minimal activities, you can do plenty. Push ups, sit ups, jumping jacks, burpees, and the like. If you can set up a home gym then this would be optimal. Start small- a mat, a chinning bar which can go over your doorway, perhaps an adjustable barbell and dumbbell set, and even a bench- you can complete a full array of even high intensity training with a home set up.

Unless you’re unable to, you should partake in walking, running, bicycling, or whatever your preference to get in your cardio. The aforementioned jumping jacks and burpees are all great for getting the heart rate up.

Most important of all is the mindset. Challenging times call for ingenuity and persistence. Thinking just a bit outside of the box as regard your fitness alternatives may very well open up a whole new and fun world of training options!

If you’re at home or in one location for long periods of time, be sure to keep any unhealthy food away so you’re not tempted to eat unhealthy things. Setting an eating schedule for yourself can be helpful, if needed.

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Stretching After Surgery, After Light Jelqs, Reverse Stop and Starts: Ask The Experts

Stretching After Surgery, After Light Jelqs, Reverse Stop and Starts: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about stretching after surgery, what to do after training with light jelqs, and when you use the Reverse Stop and Starts.

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

 

Q. I plan on having penis lengthening surgery soon…

but I want to know if I can still gain length doing stretches after the procedure.

Al: In my opinion, the surgical option should be a final option. If you do plan on going forward with a surgery it’s important for you to research the procedure fully. If there are no other issues after a surgery then you should actually stand to gain MORE length with a severed ligament.

What IS vital is that you ensure said ligament doesn’t reattach itself to your pubic bone. Your doctor should prescribe a regimen of light hanging or extending after your surgery to ensure this doesn’t happen. Also, it should be noted that a surgery of this type will force you to be out of commission sexually for 6 weeks. Other issues such as nerve damage and problems with healing can present themselves.

 

Q. I’ve been doing light jelqs and stamina work for a few weeks now.

They’re working great but I feel the need for more of a challenge. What would be the next best step to take?

Al: The next step would be to raise slightly the level of force used with the jelqs. The level of erection should be raised over time as well- though this tends to shift more of the growth emphasis towards girth.

If after an acceptable period there isn’t satisfactory growth due to a lack of intensity, we can look into more challenging movements. This may require splitting the enlargement portions of your workout to individually targeted length and girth exercises.

 

Q. I’ve been working out with male enhancement exercises for some months now but I have the opposite problem a lot of guys have.

Instead of ejaculating too quickly, it takes me a looong time and a lot of effort to orgasms. This might be from masturbating to porn for long periods of time. What can I do to fix this?

Al: If you’re having issues with porn use, please review the following: The Detraining Effect: Understanding and Reversing Negative Habits To Improve Erection Quality and Sexual Confidence

You can perform the “reverse” Stop and Starts to decrease your time to the PONR. The Reverse Stop and Starts is performed using an extremely light grip and attempt to ejaculate as quickly as possible. That should help to reset your sensory threshold.

Caution- it won’t take many of these sessions to reset your sensory threshold!

Various Kegel Types and Stop and Starts: Ask The Experts

Various Kegel Types and Stop and Starts: Ask The Experts

Big Al, of MaleEnhancementCoach.com, 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