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The Detraining Effect Part 3: Reversing Negative Habits

Due to the nature of this subject, the following article is being divided into a three-part series. Please read Part 1 and Part 2 prior to this article.

The “Stamina Only” Routine for Reversing the Effects of Detraining

A “Stamina Only” male enhancement routine is one where the main emphasis is to develop higher “EQ”- as opposed to enlargement. That being said, raising EQ can also lead to enlargement by reversing the effects of detraining- especially in cases where there has been extensive shrinkage due to “disuse”.

For successful implementation of the routine, it’s extremely important that you perform these exercises under as pleasant conditions as possible. This is especially important for the “Stop and Start” exercise! If you unable to do a certain number of reps or can’t get to the time goal you set for yourself, don’t let it stress you out. Focus on the sensations of the exercise and use MENTAL visualizations to help you.

The recommended “Stamina Only” routine is to be done in one sitting and in the following order:

  • Warm up
  • Kegels
  • Stop and Starts 
  • Warm down

The above routine can be done 3 to 4 times a week. You should use “Day 1” to establish a rep baseline. You’ll do only as many reps to comfortably challenge yourself on that day. From there, you should try to increase your reps in small increments each subsequent training session. Your intensity should also be increased slowly but frequently.

To get personal assistance with performing these exercises, join Male Enhancement Coach.

How to Perform the Exercises

The Warm Up/Warm Down:

Warming up your penis is a lot like warming up your body before you hit the gym. It increases gains and decreases the chance of injury. The warm up involves exactly how it sounds – “warming up” your penis.

The “Warm Down” is done in the same manner but at the end of your routine. The Warm Down promotes quicker healing, continued blood flow and keeps the penile tissues in an expanded state for a longer period (aiding growth).

To Do a Basic Warm Up/Warm Down:

  • Step 1 – Massage your penis to a semi-erect state.
  • Step 2 – Wrap your penis in a towel that has been soaked in very warm water.
  • Step 3 – Keep your penis wrapped for 5 to 7 minutes.

ALTERNATIVE METHOD: You may also sit in a hot tub to achieve the warm-up effect.

One device that achieves all of the above and also has the added benefit of incorporating a vacuum (for increased blood flow) is the BathMate.

The Rice Sock:

One ingenious invention is the creation of the “rice sock” for warm ups.

Take a clean sock, and fill it more than half way with uncooked rice. Place it in a microwave for enough time and power, so the rice gets to the desired temperature. You’ll need to experiment with the time and power setting, as this will vary depending on the size of your sock, the amount of rice in it, and the power of your microwave.

WARNING! DO NOT overheat your rice sock!

Your penis, like the rest of your body, is sensitive to heat- even more so. You can cause SERIOUS burns if your rice is too hot. Always double check the temperature of the rice sock, before proceeding.

Once your rice sock is heated to the desired temperature, insert your semi-erect penis into the sock. The heated rice inside the sock will warm your penis similarly to the same way as a hot wrap.

NOTE: The rice sock is supposed to be CLOSED before you put your penis inside of it – you do NOT make direct contact with actual grains of rice. It should also be loose enough to easily drape over your penis.

Along with the rice sock and basic warm up method, there are dozens of ways to warm up, like using a heating pad.

Proper warming up is a MUST before you workout your penis. Some members cut corners a bit on their warm ups/cool downs, because they are pressed for time. We advise MAKING time for the warm up, to prevent injuries and to maximize gains. It’s actually very relaxing! Some trainees don’t even consider it part of the workout.

NOTE: Many trainees find that “cooling down” helps with gains too. To cool down, apply some cool water to the penis for a minute or two, or you can just take a cool shower and spend a couple of minutes localizing the water stream toward your penis. This can be done after a hot soak (warm down) performed immediately after your stamina work, to promote blood flow.

WARNING! Before starting a stamina regimen, you should take into account the average number of times per week you ejaculate and/or engage in regularly scheduled sexual activities. The sudden addition of stamina routines to your schedule, without any adjustments, may cause a drop in EQ. It would be in your best interest to adjust your weekly ejaculations accordingly, to allow for recovery. As the key exercise, for stamina involved in ejaculations, is the “Stop and Start,” it should be noted (as explained below) that you can perform the Stop and Start during sexual encounters. This can allow you to train and continue your regular sexual activities without much hindrance.


Kegels are one of the most important exercises you can do to develop a really “fit” penis. This exercise also has the distinction of being listed in Wikipedia as an “enlargement” exercise-

As stated on :

“Exercises are usually done to reduce urinary incontinence, reduce urinary incontinence after childbirth, and reduce premature ejaculatory occurrences in men, as well as to increase the size and intensity of erections.” ***

Kegels can increase your staying time, improve the quality of your erections, can increase ejaculation power (meaning farther spurts), and, in some cases, can help to restore proper functioning to the impotent. Experts note some people develop venous leaks in the penis over time, doing kegels have been shown to help “plug up” some of these leaks.

To perform a kegel, simply tighten your PC muscle (also known as the “pelvic floor muscles”) as if you were trying to control the flow of urine. The recommended starting rep count for this exercises is 5 reps.

You should try to move up to 50 holds for 5 second each. . . but remember to start off slowly! These are best performed immediately after your scheduled girth work.

You may stop to refresh your erection up to 3 times during the course of this exercise, if needed.  With practice, you can learn how to maintain your erections by stimulating DURING the exercise without interrupting the form.   This is usually best done in a semi or fully reclined position. You may even thrust against your hand while refreshing/maintaining to achieve a more stimulating effect.

Perform only enough repetitions to mildly challenge yourself in the beginning. This is NOT an area you want sore from fatigue! Also, when you contract for the kegel, use just enough force necessary to accomplish the repetition.

The Stop and Start (Edging):

Another common problem some men have is premature ejaculation. Some cases of premature ejaculation can be solved using the simple “Stop and Start” exercise. The Stop and Start exercise can be performed with a partner.

If you’re performing this exercise alone, you can use the FleshLight Stamina Training Device for your Stop and Starts to get a more realistic feel and for more enjoyable sessions!

To begin, simply start by stimulating yourself manually, or if you are using a partner this can be performed during intercourse or some other form of stimulation. An important note – if you are using a partner, you must remain in full control while doing this exercise. If your partner begins to move or tighten themselves up in any way, it will interfere with your concentration.

  • Proceed until the point right before you ejaculate, THEN STOP!
  • Rest a bit until you feel you are starting to lose your erection OR the “Point Of No Return” feeling of ejaculation.
  • Proceed to the start and stop point two more times.
  • AFTER the third time, you may ejaculate if you wish. It’s highly recommended that you do ejaculate after doing this exercise, since NOT doing so over time may actually cause negative conditioning.

You’re building up endurance with this exercise. As time goes by, your first sensation of ejaculation should take longer to achieve.

Your goal should be to be able to do this exercise for 20-25 minutes total. More is not necessarily recommended as

  1. There’s a point of diminishing returns, and
  2. It’s possible to over-condition yourself – you can find yourself having difficulties ejaculating on demand.

NOTE – It’s important to try to practice this exercise at least 3 times a week, if you are having problems with premature ejaculation.

If you have followed the instructions and are able to accomplish these goals without the use of porn, once you reach the upper limits of reps/times outlined for the exercises above, you should develop much greater EQ, control, and positive mental/emotional conditioning.

It’s hoped that this article will be able to help those who suffer from negative conditioning to resolve them, and to increase awareness and to alleviate the ignorance associated with addictions to porn.


***From , Cite Note 6:

Alan P. Brauer; Donna J. Brauer (2001). ESO: How You and Your Lover Can Give Each Other Hours of Extended Sexual Orgasm (Revised ed.). Warner Books. p. 59. ISBN 0-446-67762-0. Retrieved 2009-09-11. “Learning to tighten, to relax, and to push out the PC muscle allows a man to control his sexual system the way he controls a car. Tightening is the accelerator, increasing arousal. Pushing out is the brake—it can help stop ejaculation.”

DISCLAIMER – The information in this series of articles is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. It is highly recommended that you seek professional medical advice if you suspect that you require treatment for any addiction or illness.


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