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  • How To: Routine Creation

    Routine Creation

    Part 1: The Basics

    What you’ve discovered is not a joke, and I’m sure you’re eyeing this forum, thread and post, with skepticism. We aren’t in business to make money off you, but to spread the word, nor are we in the business of false hope. This works, but you have to work at it. (Examples of Success)

    This guide is meant to help you in the creation of a routine that best suits you. The motto of PE, which you will hear a lot, is that ‘PE is different for every guy’. It’s the truth. What works for some might not work for others. You have to learn what your penis’ limiting factors are and how best to focus your gains through knowledge.

    So keep reading, because at some point or another you’ll have to read anyway – the less you read and learn before attempting PE, the more you’ll probably end up reading about injuries later. So sit back and read, print this out if you must, just finish it.

    The Basic Structure of a Routine
    · Warm Up
    · Tissue Break Down Exercises (Jelqing)
    · Plastic Deformation Exercises (Stretching)
    · Warm Down / Cool Down

    Keep the above basic structure in mind as you read through the rest of this tutorial. You’ll want to make sure you balance enough time for all 4 parts of a routine. Most people are pressed for time, so keep in mind the Prep/Clean Up for the routine generally takes 3-5 minutes.

    Now you have your goals in mind, and a little verbiage under your belt let’s move on to what it takes to create your routine.

    The first thing you need to know before attempting to create a routine is what your goals are, and before you can do that you need to get some knowledge in you. Let me put my knowledge in you.

    Measurement Terms (Abbreviations)
    BPEL: Bone Pressed Erect Length. This is the measurement taken with the ruler on top of your penis and pushed into your “fat pad” against the pelvis with some modest pressure. Don’t bruise yourself, but push hard enough where any fat is compacted.

    NBPEL: Non-Bone Pressed Erect Length. This is the measurement of how big your penis “appears” while fully erect and simply standing. If you’re “fat pad” is a little larger than your NBPEL will appear smaller than someone with the exact same BPEL whose “fat pad” isn’t as large. With this measurement you do not push the ruler into your pelvis, rather lay it along the top of your penis with the end just touching your “fat pad”.

    MEG: Mid-Erect Girth: A measurement taken when fully erect, with a tailors tape wrapped around the middle section of your penis.

    BPFSL: Bone-Pressed Flaccid Stretched Length: This is a measurement done similarly to your BPEL, except not erect. Pull your penis out while flaccid and measure while pushing the ruler into your pelvic bone. This will be used later for the two theories of growth.

    Measuring (Measurement Article)
    Consistent measurements are the key to tracking gains, and tracking gains are the key to knowing how to improve or change your routine. Most studies are done using BPEL, because this is the measurement that is least likely to change. NBPEL can change if you lose/gain weight.

    Do the four measurements: BPEL/NBPEL/BPFSL/MEG. You will need a ruler, preferably with inches and metric markings, as well as a tailors tape. If you don’t have them run and get some, they are cheap and very effective for keeping accurate records. You want to know if this stuff actually works, right? (It is also suggested you get baby powder and a lubricantfor the exercises. Beginner Equipment)

    Now that you’ve measured get some info on where you compare to other guys!What's the average?

    Now that you know the average and how you compare to it, what are your goals? (Here is a fun tool to visualize where you are and where you could be. Try not to go overboard! The Visualiser)

    How much would you like to gain in length?
    How much would you like to gain in girth?
    Get some numbers in mind.

    Got it? Ok, right those numbers down. We actually encourage you to make a Progress Log on the forums in order to keep you motivated and let us know how things are going. It also helps to have other guys chime in on your routine. Check them out here: Progress Logs
    Last edited by TheSnitch; 05-01-2012, 06:13 PM.
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  • #2
    Part 2: Theory and Application
    (LOT Theory // TGC Theory)


    LOT Theory (How to kegel: Read) (Full LOT Theory Explained: Here)


    LOT (Loss of Tug) Theory is an idea surrounding your ligaments based on how the penis exits your body. Loss of Tug refers to the point where kegeling no longer pulls your penis back when fully stretched. So, stretch your penis out as if you were taking a BPFSL measurement, but instead of pulling straight out pull it towards your belly button and kegel, stretch it straight out in front of you and kegel, stretch it straight down and kegel. Whichever direction didn’t tug back the hardest or at all, is your LOT or Loss of Tug.

    This indicate which direction to focus your stretches on, you want to stretch against the LOT. So if your penis doesn’t tug back (or very little) while pointed downward, you’ll want to focus your stretches straight out and up. If the loss of tug is when stretched straight up, you’ll want to focus on straight out and straight down stretches.


    TGC Theory (TGC Theory Explained: Here)


    TGC is a theory based around smooth muscle and the tunica. There is smooth muscle in the penis which is surrounded by the tunica. There is a lot to explain about this so if you want to read up on it, which I suggest you do, click the link above. Otherwise, we’ll just get into what you need to do to find out what your limiting factors with this theory are.

    Tunica Limiting Factor
    Your BPEL is 0.5" or less than that of your BPFSL. The tunica is most likely the part of the penis that determines how far the penis can be stretched (assuming all the tissues in your penis are relaxed enough for you to measure your maximum BPFSL). If the length of the stretched penis measures close to the same as the erect penis, then that would suggest the tunica is at its limit when erect.

    Smooth Muscle Limiting Factor
    Your BPFSL is more than 0.5" greater than your BPEL. Remember that tunica is most likely the part of the penis that determines how far the penis can be stretched. So when the BPFSL is much greater than the BPEL, it means that the length of the penis can actually extend further than its length when erect. So your tunica length is already ahead of your erect length -- and thus not the limiting factor, making the smooth muscle the limit here.

    Compare your BPFSL and your BPEL. Find out how much greater your BPFSL is than your BPEL. If it's around .5" or more, it indicates that the smooth muscle is your limit. If it's around .25" or less, it indicates that your tunica is probably your limit.

    So, for example, if your BPFSL is 6.25 inches and your BPEL is 6 inches, then it falls within the .5" range and the tunica is your limiting factor. If your BPFSL is 6.6 inches and your BPEL is 6 inches, then it falls out of the .5" range and your smooth muscle is probably your limiting factor.

    If your tunica is your limit
    Adjust your routine so it is mostly length-based. Again, you should still do at least 10% to 20% of girth exercises as well and possibly more. If your goal is length and girth, you'll probably want to make your routine roughly 30% girth-based and 70% length-based. If your goal is only girth, you'll still want to do at least 60% of length exercises and possibly more. Also focus your jelqs with a low erection level, around 30% to 50%.

    If your smooth muscle is your limit
    Adjust your routine so it is mostly girth-based. That said, you don't want to focus completely on girth. You should do at least 10% to 20% of length exercises as well and possibly more, as length exercises do most likely stretch the smooth muscle to some degree and help it to expand. If your goal is length and girth, you'll probably want to make your routine roughly 30% length-based and 70% girth-based. If your goal is only length, you'll still want to do at least 60% of girth exercises and possibly more. Also focus your jelqs with a high erection level, around 65% to 80%.

    Another indication of your limiting factor is your EQ (Erection Quality) so, if you’re having trouble seeing exactly where you are with TGC, look to your EQ for clues.

    Tunica Limit Based on EQ: On a scale of 1 to 10, your erections are a 9 or a 10.
    Smooth Muscle Limit Based on EQ
    : On a scale of 1 to 10, your erections are an 8 or less.

    TGC supplies what type of exercises you’ll be doing in your routine, how long and at what erection level.
    LOT will indicate in which direction you need do most of those exercises.

    Remember those goals we talked about? Good. If this is your first routine, pick the one you want to advance the most – length or girth?

    · What is your limiting factor, tunica or smooth muscle?
    · What is your main goal, girth or length?
    · What is your LOT?
    · How much time can you dedicate to PE per day?

    Take the time you can dedicate to PE and break it up into minutes. Now, apply the percentage of focus you need on length or girth based on your TGC limiting factor. For instance, if your limiting factor is Smooth Muscle your routine will need to be mostly girth based. This means you’ll need to dedicate at least 60% of your workout to girth if your main goal is length or 80% of your routine to girth if your goal is girth. So if you have 60 minutes to dedicate to PE and your main goal is girth – your routine will need to consist of 48 minutes of girth workouts and 12 minutes of length workouts. If your goal is length, you’ll need to dedicate 36 minutes to girth workouts and 24 minutes to length workouts. Get the idea?

    Ok, now you have the building blocks of your first routine; time to put the pieces together.
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    • #3
      Part 3: Meat and Potatoes

      Exercises
      (Always exercise standing up!)


      Stretches
      Depending on your LOT you will want to focus 90% of your stretches against your Loss of Tug. So if your LOT is straight down (or 6 o’clock), you will want to do 9 minutes for every 10 minutes of stretching, straight out or straight up. The other minute put towards Rotating Stretch. These stretches are best done with an overhand OK grip, as opposed to the OK grip used for Jelqing.

      Straight Out: OK grip under your glans and pull your penis straight out. Hold for a length of time you have determined for your routine.

      Straight Out and to the Left: OK grip under your glans and pull your penis straight out, but then turn about 45 degrees to the left as if you were pointing your penis at something. Hold for a length of time you have determined for your routine

      Straight Out and to the Right: OK grip under your glans and pull your penis straight out, but then turn about 45 degrees to the right as if you were pointing your penis at something. Hold for a length of time you have determined for your routine

      Straight Up: OK grip under your glans and pull your penis straight up as if you were trying to touch your belly button. Hold for a length of time you have determined for your routine.

      Straight Up and to the Left: OK grip under your glans and pull your penis straight up as if you were trying to touch your belly button, and then turn 45 degrees as if you were aiming your penis at your left nipple. Hold for a length of time you have determined for your routine.

      Straight Up and to the Right: OK grip under your glans and pull your penis straight up as if you were trying to touch your belly button, and then turn 45 degrees as if you were aiming your penis at your right nipple. Hold for a length of time you have determined for your routine.

      Straight Down: OK grip under your glans and pull your penis straight down. Hold for a length of time you have determined for your routine.

      Straight Down and to the Left: OK grip under your glans and pull your penis straight down, but then turn about 45 degrees to the left as if you were pointing your penis at your left foot. Hold for a length of time you have determined for your routine

      Straight Down and to the Right: OK grip under your glans and pull your penis straight down, but then turn about 45 degrees to the right as if you were pointing your penis at your right foot. Hold for a length of time you have determined for your routine

      Jelqing
      Depending on your TGC limiting factor you will want to do your jelqing at either 40% or 75%. In addition, depending on your LOT, you’ll want to angle your Jelqing either, up, down, or straight out. (It doesn’t have to be as drastic as your stretch angle, just the general direction.) If you get too hard gently pinch the tip of your penis and hold for 10 seconds, this should help to ease the blood flow back down.

      There are a few variations on the Jelq, and I suggest you do them. Do each Jelq for 3 seconds per hand and both hands count as one repetition. All of these jelqs should be done with lubrication.

      There is the standard Jelq (OKJ), which you can read about here
      There is the V-Jelq (VJ), which you can see an illustration of here.
      There is the side Jelq (SJ), which you can see here.
      *Adjust the EQ percentage of the Jelqs to fit with your TGC limiting factor. Don’t mind what the article says.

      Set a certain amount of time for jelqing. If you have 27 minutes for jelqing, perform all three types of jelqs or 9 minutes. 9 minutes of 3 second jelqing, both hands being one repetition, will end up being about 90 jelqs. It’s easier to perform a 3 count, switch hands, 3 count – over and over again for a set period of time, then it is to try and perform a 3 count while also remembering what number of jelq reps you’re on. However, I would not recommend starting out with 27 minutes of jelqing.
      Last edited by TheSnitch; 05-01-2012, 05:47 PM.
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      • #4


        Warm Up

        Warming up isn’t essential for everyone, but it will help with plastic deformation and gaining. Some men gain without it, but it’s not suggested for the new beginner. No matter what you use to warm up, attempt to raise the temperature of your penis to around 110 degrees. This is about the temperature of most hot tubs/Jacuzzis. However you warm up if it gets to the point where it hurts, stop – as with anything in PE. Heating your penis to this temperature generally takes about 7 minutes.

        Items you can use to warm up
        · Heating Pad
        · Rick Sock
        · Warm Wash Cloth
        · Infrared Lamp

        Warm Down / Cool Down
        Doing a warm down is the same thing as doing a warm up, however you don’t generally need to warm down for as long as you warmed up for. Cooling down is used with something around 70 degrees, not frozen or from the freezer. Cooling down is meant to assist with solidifying your work out, but if you make it too cold it will cause your penis to shrink.

        From Big Al: Warm Down
        Warm downs keep the tissues expanded longer post workout, they promote greater blood flow, and the increased blood flow immediately post workout helps to speed healing by removing toxins and by bringing in nutrient rich blood to the penile tissues for repair.
        From Exercising the Penis: Cool Down
        For one reason or another, some men “warm up” after a workout in hopes they’ll increase the benefits that heat provides. This isn’t recommended. A chief reason the warm up is so important is that it increases the elasticity of your penis. Increased elasticity, however, is not what you want at the end of your workout. Post workout, the goal is to keep your penis in an enlarged and stretched state. Applying heat to your penis counteracts this goal.

        Instead of applying heat to your penis after a workout, try applying cold. Many men find that it helps boost gains and keep the penis in a stretched state. For a cool down, apply cold to your penis using a cold wash cloth, cold pack that has been sitting in the fridge (not the freezer), or some cold water. Keep the cool down applied for one to two minutes. Just make sure it’s not too cold, or your penis is liable to contract and shrink up.
        Escalation
        In addition to LOT and TGC Theory, you should be applying the Escalation Theory as well. This isn’t as much a theory as the others, but simply applying a little common sense from fitness into PE. Attempt to extend the time of jelqs and stretches little by little every session. Example would be to increase your stretching time from 5 to 6 minutes every other workout day, or adding in an extra minute of jelqing every session. This will help to keep your penis stressed in a healthy steady way. As some might call it the two-step forward one step back ideology. In addition to escalation switching your routines days on and days off will play a part in keeping your penis growing.

        There are days on and days off which should be followed. Your days on are your work days and your days off are your rest days. Generally on work days, attempt not to masturbate as many men think this hinders gains. Edging, ballooningand sex are perfectly fine for work days. On your rest days try not to mess with your penis too much, though sex is fine; in addition kegeling is perfectly fine for off days.

        Choose what days on and days off work best for you, but generally you’ll want to have rest days roughly equal to half of your work days. The most popular options for days on and days off are: 2 on 1 off, 3 on 2 off, 5 on 3 off or 7 on 4 off. Some men find consistent sessions without days off in the beginning and intermittently helps to break plateaus and provides for consistent gains.

        Listen to Your Penis
        (How to keep from over training and injury)
        Physiological Indicators (PI’s)
        Physiological Indicators are physical signs of stress on your penis. There are positive, neutral and negative indicators, so keep an eye on these in order to avoid injury or over training. The following are a list of some physiological indicators.


        Negative PIs
        · Pain in the penis
        · Decreased night and morning wood
        · Decreased hardness of erections
        · Numbness
        · Discoloration
        · Loss of size (persisting more than a day)

        Positive PIs
        · Larger flaccid hang lasting all day
        · Increased night and morning wood
        · Increased hardness of erections
        · Easier to achieve erections
        · Increase of normal size
        · Increased hornines


        Neutral PIs
        · Temporary penis contraction after a PE workout
        · Redness
        · Spotting
        · Slight achiness in your penis
        · Increased size temporarily, a few minutes to a couple hours
        · Edema (fluid buildup; swelling) in the penis ski
        Last edited by TheSnitch; 05-01-2012, 05:50 PM.
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        • #5
          Part 5: Example Routine

          BPEL: 6.00
          BPFSL: 6.25
          MEG: 4.75
          LOT: 6

          In this example we will be looking at the above measurements to build our routine off of, and we will incorporate the methods described in this tutorial.

          The LOT is 6, which means exercises will need to be geared towards out and up. There is less than a 0.5” difference between BPFSL and BPEL which means Tunica is the limiting factor. Seeing as the BPEL is 6.00 which seems to be average but the girth is 4.75 which seems to be a little lower on the average scale, this person decides to focus on girth. Since this person wants to focus on girth but needs to do length exercises according to the TGC Theory, he will be doing 40% girth work and 60% length work.

          This person would like to keep their routine between 30 and 50 minutes per session. As such, we will do our best to fit everything in to the 30 minute segment. First, we will need to take away 10 minutes, for warm up and cool down (this person has chosen to perform a cool down instead of a warm down), which leaves 20 minutes total for PE.

          Splitting those 20 minutes 60/40, length/girth, this routine will consist of 12 minutes length exercises and 8 minutes girth exercises. This person has also chosen to do their routine for the first 5 workout sets, at 2 days on 1 day off. (15 days total) A single workout set is your days on + days off, so in this case 3 days would equal one workout set.

          According to this persons LOT, they need to focus their length stretches on Up and Straight Out. Seeing as there are 6 stretches they can perform and they have 12 minutes to do these stretches, they will be doing 3 sets (a single set is all 6 directional stretches) of 30 seconds in each direction; for a total of 9 minutes of stretching. In addition, they will be performing 3 minutes of Rotating Stretches.

          According to this persons TGC, they will need to perform their jelqing at around 70%. They will have 8 minutes to perform their jelqing and have decided to break that time up into 4 minutes of OK Jelqing, 2 minutes of V Jelqs and 2 minutes of Side Jelqs. In addition, they will perform their jelqs in an upward direction. Seeing as they are doing 3 second strokes and two hands equals a single jelq repetition this person will have completed 40 OK Jelqs, 20 V Jelqs and 20 Side Jelqs.

          Now, as this person has opted to perform a cool down, they will use a cool wash cloth wrapped around their penis for 3-5 minutes.

          They will repeat this routine the next day and then rest the day after. Upon starting their second workout set, they want to escalate their exercises and as such will add in an additional minute to their OK Jelqs, and thirty seconds to both V and S jelqs; for a total of 2 minutes. They will also increase their stretching sets from 3 to 4, for a total of 15 minutes of stretching and 10 minutes of jelqing. They will continue to add on little by little until their 5 workout sets are complete; at which time they will switch to a 3 on 2 off schedule, and begin their routine a step behind where they left off and then continue to escalate from there.

          Special Thanks To: Blink2000, Remek, BigAl, Saiyan22, Bib, PEGym, Thunder Place
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          • #6
            Everyone should READ this.

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            • #7
              You, my friend, deserve a rep !!!

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              • #8
                Originally posted by Brainsick View Post
                You, my friend, deserve a rep !!!
                I very much agree!
                "We live to make the impossible possible that is our focus!"- Lightning

                Comment


                • #9
                  Thanks so much guys! I'm glad you all liked it.
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                  • #10
                    Originally posted by TheSnitch View Post
                    Exercises
                    (Always exercise standing up!)
                    Excellent and concise information! Thank you for taking the time to put this all together. I do have one question. What is the importance of always exercising standing up?
                    Don't give up!
                    My Progress Log

                    Make money while you PE!

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                    • #11
                      Originally posted by Staysup View Post
                      Excellent and concise information! Thank you for taking the time to put this all together. I do have one question. What is the importance of always exercising standing up?
                      My thought process on this is two fold. Others might disagree, but I feel like when I jelq/stretch standing up my penis is in a better position to exercise. When I'm sitting down it seems as if it pulls in, which to me makes sense as the hips and pelvis shift when you sit. So I think it's simply a better exercising position.

                      In addition, I feel that when you stand you get less complacent with your workout than with you sit. This could just be me, but it feels like a more focused routine standing then when sitting.
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                      • #12
                        I like the post. One thing - Loss of size is a positive PI?
                        "Know the rules well, so that you may properly break them" - The Dalai Lama
                        Do not criticize the seed for not yet being a tree.
                        Character is destiny - Sigmund Freud
                        As long as I have breath in my lungs, I will make this happen

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                        • #13
                          Originally posted by Toadstool View Post
                          I like the post. One thing - Loss of size is a positive PI?
                          Hey, thanks man for catching that!
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                          • #14
                            BEG is base erect girth. But I get your point and nice posts but the way.
                            Begin 7/25/2011:
                            NBPEL 7, BPEL 7.2, MEG 5.6, BEG 6

                            Current 12/05/2014:
                            FL 5.25, FG 5.2
                            NBPEL 7.8, BPEL 8.1, UEG 5.75, MEG 6.25, BEG 6.7

                            Long:
                            UEG:MEG 6.5

                            https://www.pegym.com/forums/progres...henewuser.html

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                            • #15
                              Great thread, Snitch!

                              It needs to be a sticky.

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