Stamina Training/Erection Quality Questions: Ask The Experts

Stamina Training/Erection Quality Questions: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about stamina training and developing better EQ.

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

Q. I’m performing 10 reps of the Erect Kegels for now. My kegels are still not at optimum erection that I would like but I could say 70-80%. I stop 3 times to get erect. The first set always is not as strong as the 2nd and 3rd. But still, lots of improvement from when I started.

What do you think?

Al: For now, keep the reps on the Kegels static but focus on getting a higher erection level- until you can perform them all at 90% erect or better. From there, add 1 rep per session.

You should also strive to continue to stimulate yourself DURING the Kegels. As long as you can maintain the form of the exercise, you can do this without issue.

Q. you said cardiovascular exercise is important for developing EQ. What should I do to get started?

Al: Much will depend on your CURRENT level of fitness. If you haven’t performed cardio in awhile, take up walking or swimming- at whatever pace you may comfortably challenge yourself with.

It also doesn’t need to be limited to a singular activity. Constant activity sports like basketball and soccer are great for cardio.

The key is to train in a progressive manner. As time goes by add more duration and intensity to your exercise while maintaining a heart rate of 60-80%.

Q. Since start and stop is not so much about getting close to PONR and stopping and repeating as much as it is about maintaining an erection, what do you say would be a good time to aim for? How long is “frivolous” unhelpful masturbation and how long does it cross into useful for PE?

Al: The Stop and Starts exercise (controlled edging)is for maintaining an erection (EQ) and getting close to the PONR (ejaculatory control). These are just a couple of the exercises target aspects. The goal should be to get to 20-25 minutes.

You should avoid frivolous masturbation altogether. Either you’re not sexually active- and you can route your energies into the Stop and Starts, or you’re active and can route your energies into live sexual activity.

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

The High-Level Athletic Workout Program for All Levels | Muscle & Fitness

Workout Routines

This High-Level Athletic Program Is Built for Athletes of All Levels

Don’t shy away from intimidating-sounding, polysyllabic exercises and just do curls.

This article is a repost which originally appeared on Muscle & Fitness

Edited for content.

Our Takeaways:

· There’s a workout for every level of fitness and goal

· Training four days a week allows for optimal rest and recuperation

· Age related muscle wasting (sarcopenia) can be prevented with resistance training

What’s your reason for training? Are you active with multiple sports looking to improve performance? Or are you the weekend beer league warrior who doesn’t want to lose a step to the younger guys but also doesn’t want to be dragging himself out of bed in DOMS-induced agony for the following week? Or maybe you just don’t want to be winded climbing a flight of stairs.

Whether Hardcore bodybuilding or powerlifting programs aren’t your thing or Eastern European sounding exercises intimidate more than they entice you to try, there’s a workout for you that’s advanced but not impossible, and can still provide the necessary gains to your training goals.

One worth checking out is this four-day a week training program for someone of any level of experience or ability that will help you feel strong and more athletic. This high-level athletic workout program will help you build muscle without feeling like a bodybuilder, give you better energy, and have you moving better through whatever life brings.

High-Level Athletic Workout Program Principles

Your program consists of two pairs of alternating upper- and lower-body workouts. Your upper-body muscles train while your lower body recovers, and vice versa. Four training days allows for plenty of rest, plus room for your other athletic or recreational pursuits. Any good program should deliver results, allowing you to get more out of life, without missing life by spending all your time in the gym. And that’s what aim to accomplish with this routing. We start our workouts with the more challenging exercises and work our way through a deliberate progression of priorities.

Each workout starts out with a power movement. You might hear words like power or explosiveness and think you’re in the wrong place with the wrong program, but hear me out. Power isn’t reserved for Sunday Night Football linebackers and 20-year-old athletes. As we get older we progressively lose muscle mass, strength, and the ability to express strength quickly, aka power.

We don’t lose these qualities as much due to getting older as we do through disuse. Use it or lose it. We’re misled to think training strength and power increases injury risk, but by not training for these qualities, we grow weaker and less powerful, potentially leading to greater injury risk over the long run. We want to be able to retain our strength and our ability to express power as we get older. Whether to enjoy our favorite sports or protect ourselves from harm.

We focus on building strength with exercises like squats and deadlifts. We gain strength by focusing on heavier weight and lower reps. We focus on using weight we can control with good form though safe range of motion. Sets of lower reps help us train our nervous system to recruit more muscle fibers efficiently, making us stronger. Being strong has limitless practical uses in life.

Next we use exercises and rep ranges focused on building muscle. Age-related muscle loss — called sarcopenia — has a strong relationship with early mortality. You’re more likely to sustain a serious fall injury with less muscle. More muscle feels good, even for women who won’t be able to gain so much muscle they resemble bulky bodybuilders. Having more muscle can enhance confidence, sense of well being, and the process of strength training has a strong relationship with better physical and mental health. You’ll focus on sets of 8-12 reps. While it’s true you can build muscle with a wider range of reps, 8-12 is most time efficient.

We finish your workout with a stamina building, low-impact exercise. This enhances your work capacity for your training, sports, and life. Pushing a sled, while challenging, can be a fun way to complete a workout, while providing joint-friendly training that supports your cardiovascular health.

High-Level Athletic Workout Program Q and A

How long should I do this program for?

Program hopping is one of the surest ways you won’t see the gains you expect when you start a routine. Think of it like trying to chase a bunch of cats at the same time — you’ll quickly realize you have no idea which direction you should go next. Commit to a minimum of 12 weeks on this program, but you can progress for significantly longer if you find you’re consistent, progressively getting stronger, and most of all, you’re actually enjoying the program. You don’t “adapt” to strength training in the way we once believed and the results don’t diminish over time. What does happen, however, is that those major gains you made early on as a “newbie,” begin to level off over time and experience and repetition — you can’t expect to make the same muscle and strength improvements at the same rate forever — you’re now getting closer to your genetic potential ceiling.

How do I progress this program?

We can add sets, reps, or weight. We can shorten rest breaks between sets. We will certainly see you improve technique and range of motion. Always adding sets becomes time prohibitive and always increasing reps starts to get out of the target rep ranges for our key goals. If you find you’re easily performing the top reps in the assigned rep range with a lot of gas in the tank, add a little more weight to the bar. Don’t add so much you can’t reach the assigned reps at the bottom of the rep range. Every time it again gets easy to do the top number of reps, add more weight.

What should I do for recovery?

Massage guns, cryotherapy, and biohacking might sound enticing, but good old nutrition, sleep, and hydration are the keys to recovery and maximizing program results. Focus on getting 1 gram of protein per day per pound of lean body mass. This means taking a rough estimate of your body fat percentage(no you don’t need to pay money to test it) subtract that from your weight, and eat this number in grams of protein each day. Overall calories needs will vary by individual but aim to fuel yourself to perform. You’ll see your best performance results if you aren’t concurrently trying to diet aggressively. The increase in metabolic rate from the training and recovery may lead to some fat loss anyway. If you’re otherwise pretty active, you’ll want to ensure you have carbs in your diet. Carbs are a better fuel for athletic performance and active lifestyles. Low carb diets don’t optimize athletic programs and lifestyles. You’re probably ok on hydration, but it never hurts to drink a little more water each day. Clean urine is a good sign. Cloudy dark yellow urine means your probably dehydrated.

Can I substitute exercises?

Sure. Especially if your gym doesn’t have the specific equipment. Try to switch to something similar and not just switch because you’re avoiding something you don’t like. If chinups are way outside your current capability and there’s no assisted machine, it’s OK to do cable pulldowns. If there’s no sled and turf, go do sprint intervals on a treadmill or air bike. Try to retain as much of the challenge and spirit of the program as possible and not remove the challenges that will lead you to your best progress.

Should I do cardio?

You can only recover from so much training volume. If you’re also actively involved in sports, hiking, endurance activities like long distance running, or have a highly physical job, extra cardio might be overkill. Use your best judgement on how much added training volume you can manage, but with the strength and performance focus of this program, it isn’t optimal for chasing both these goals and serious fat loss. This program would serve as an excellent basis for staying strong while losing body fat, but you’re not focused on making significant improvements to strength.

For more on the routine, please visit The High-Level Athletic Workout

The Diet and Workout I Used to Build Muscle and Get Ripped at 63

The Workout and Diet I Used to Build Muscle and Get Ripped at 63 Years Old

“Small successes add up. One more rep can make a big difference.”

By Philip Ellis   Jun 23, 2021

This article is a repost which originally appeared on Men’sHealth

Edited for content.

Airline pilot Bruce Endler, 63, shares with Men’s Health how he overcame a quarantine slump and transformed his body in just 60 days.

I have always been involved in some form of physical activity, from weight training to martial arts, and around my 60th birthday I got into bodybuilding. However, it was not unusual to miss several months at a time for various reasons. In addition to family and work issues, several surgeries caused me to suspend training. I’ve had both shoulders decompressed, a deviated septum corrected (a result of my Tae Kwon Do studies) and a spinal surgery that cost me three months.

As an airline pilot, I would plan my trips around layovers where I knew I would have have access to a gym and time to train. I would also work out with my trainer Bob Holper at Life Time once or twice a week depending on my work schedule. But starting in late March 2020, the airline industry suffered a dramatic reduction in passenger traffic due to the pandemic.

Coupled with the inability to train on the road, the shutdown of gyms meant that I was solely working out at home. I have never found pure bodyweight workouts appealing, and had only minimal equipment available at the beginning of quarantine. I ordered some resistance bands, but the global logistics issues resulted in a lengthy delay in their arrival. The same issue affected the building of my garage gym .The result was that my workouts became markedly inconsistent.

On the nutrition side, I also struggled to stick to the macronutrients and calories in my healthy eating plan: in order to support the struggling restaurant industry, my wife and I routinely ordered from three or four of our favorite local restaurants. And like many others, we also found ourselves drinking too much and watching too much television.

I decided to sign up for Life Time’s 60-Day Challenge. My younger son, Andrew, had just competed in his first bodybuilding show, and he any my trainer Bob (an IFBB pro) encouraged me to give it a shot. I have always been goal-oriented and driven to succeed. I was disappointed with the extra body fat I had acquired, and wanted to return to a healthier state. Ultimately, I decided to enrol a couple of weeks prior to the challenge start date.

Bob and I set up two three-day training splits. The first was heavier compound movements, and the second was higher rep isolation movements. He left cardio up to me, but encouraged me to begin each day with fasting fat-burning cardio. I began each day with 16 ounces of water, a cup of coffee, and a 45-minute walk. Then it was meal one. I then did my weight training for 60 to 90 minutes followed by meal two. Another 45-minute walk was followed by meal three and a shower, with meals four and five about three hours apart. On non-weight training days, I would add to or replace one of the walking workouts with a 30-minute HIIT session on an elliptical machine.

Nutrition started off low carb for the first few weeks to get my metabolism going. I then moved into a few weeks of carb cycling. Bob tends to like five low days followed by two high days, but I have found that three low and one high works better for me. Since the challenge ended, I have been adding additional daily carbs on a weekly basis. This has slowed the rate of weight loss but increased my metabolism further.

Getting back into consistent training was fabulous. I have always enjoyed the endorphin high. Additionally, despite the weight loss, my strength was mostly maintained. Fortunately, motivation was not a factor since the pilot side of me thrives on routine. Additionally, my wife’s trainer provided her with a nutrition plan that was similar initially, so we could eat together.

I began the 60-day process at a little over 165 pounds and 22.9% body fat. I ended the contest at 152.1 pounds and 17.8%. Since then, continued training has put me at 15.1%. I feel so much more confident as a result. Pullups are also a lot easier, which means I am about ready to make them weighted rather than bodyweight.

The most important advice I could give anyone is to understand your own journey. There will always be setbacks or detours, but you must press on with the effort. Consistency is the key to success, but don’t let an inability to maintain consistency keep you from undertaking the journey. Small successes add up. One more rep, another 5 pounds, or a few more minutes can make a big difference. Never, ever quit. Or, if you are a Galaxy Quest fan: “Never give up, never surrender.”

 

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.