Help with my RK Heavy K/RK Routine

[needpehelp]

I have started a RK Heavy K/RK Routine routine and need some help. How many RK is a good ammount to do? and for how long should i do each?

at the moment i have been doing three sets of 10 in which i hold the RK for about 3 seconds, followed by 50 quick ones in a row.

how could i improve this? and how long roughly should my routine last?

thank you

 

[Pegasus]

If this is within your ability without too much strain then it is ok. Are you doing this both kegel and reverse kegel? You should have rest days, so you might do 2 days on and 1 day off ,or 1 day on 1 day off.
You can build your routine over time depending on goals.

 

[needpehelp]

Yes it seems to be fine, so the amount i am doing is ok? or should i do more? and i have been doing 2 on 1 off.