Should you be exercising your penis?

Rumours relating to hacking your sex life with the likes of ‘penis gyms’ and ‘penis training programs’ have been doing the rounds in recent weeks. So far so curious. But are these practices *really* a thing and if so, who is doing them and do they *actually* work?

This article is a repost which originally appeared on ES Magazine

Edited for content.

Our Takeaways:

· There are exercises which you can perform to improve penile/sexual function

· Certain devices can be used to aid the process of developing sexual and penile fitness

· Research and care should be taken when you first undertake a penis training routine

You are by now probably familiar with the concept of biohacking, namely the self-improvement trend started by a handful of individuals who, venturing into the unknown, made it their mission to find whatever means, from microdosing to eccentric exercise trends and extraordinary diets to enhance their physical, cerebral and even spiritual function.

Five or so years later Silicon Valley caught on with the likes of Twitter founder Jack Dorsey and former Facebook president Sean Parker joining the brigade and forking out tens of thousands of dollars to improve everything from their productivity to muscle condition. Often they turned to the world’s biohacking ‘gurus’, self-experimenting guinea pigs and lifestyle enhancers such as Ben Greenfield, Tim Ferriss and Gwern, as their guides, eschewing traditional medical professionals, presumably preferring the more macho and unconventional approach. It’s perhaps worth mentioning that approximately 90% of biohackers are men…

Washington State based Greenfield is an elite biohacker who says he has a biological age of nine and makes a successful living documenting his quest for the world’s most effective means of physical and cerebral enhancement. While his practice is vast and varied, covering everything from microdosing LSD to supplementation and a process described as a ‘full-body stem-cell local’ whereby every joint in the body is injected with stem cells, it is arguably his reporting on sexual performance technologies and comments on penis gyms (he wrote a blog post entitled ‘how to make your penis stronger with a Private Gym’), which have garnered most attention. On day one of the 30-day Private Gym program Greenfield wrote, ‘I start round one of my training: contract, relax, contract, relax, five rounds done. 20 rapid flexes, done. 20 second hold, done. My penis quivers (oh geez, did I just write that?) under the weight towards the end.’ It’s undeniably attention-grabbing stuff.

And before those of you with a better-than-average anatomical knowledge flag – correctly – that contrary to popular belief the so-called love muscle contains no muscle and therefore can’t be trained, we know. And so does Greenfield. What he colloquially refers to in this way is in fact – less thrillingly – known as pelvic floor training.

Editor’s Note: The penis does contain smooth muscle tissue, which is different from skeletal muscle tissue. It should also be noted the Bulbocavernosus muscle which supports the base of the penis and extends to part of the shaft is indeed composed of skeletal muscle tissue.

Long considered a woman’s work, pelvic floor exercises tone the muscles that support the uterus. Done daily they can ease childbirth, prevent incontinence and even improve your sex life. Now however, experts are keen to flag that men have the same network of muscles as women. Extending like a hammock from the tailbone to the pubic bone they support the back, abdomen, bladder and bowel helping to maintain faecal and urinary continence. In male bodies these muscles also surround the base of the penis and are activated during erection, orgasm and ejaculation, as well as being responsible for the surge of blood flow to the penis.

Medical evidence suggests that done correctly male pelvic floor exercises taught by the likes of Professor Grace Dorey a professor emeritus of physiotherapy and urology at The University of West England can improve pelvic floor control, urinary function (particularly after radical prostatectomy surgery to treat prostate cancer) and sometimes even sexual function. Doctors explain that like all muscles, pelvic ones weaken with age, but can be strengthened by tightening the muscles used to cut off a flow of urine midstream. Held for a few seconds this contraction is then released and the motion repeated 10 to 15 times.

There is unsurprisingly, a budding market of systems to aid men with such ‘exercises’. Greenfield’s preferred Private Gym for example, includes an instructional DVD and small, ultralight weights on a silicone band that fits around the penis and is intended for men who want to add a little resistance training to their routines. The KegelPad meanwhile is another tool designed to aid good practice. Of the former Professor Dorey, has gone as far as to say ‘ It’s as good as Viagra, without the costs and the side effects…the pelvic floor muscles provide the base for the erection — for the penis to sit on, if you will.”

That said Karl Monahan of London’s The Pelvic Pain Clinic recommends that patients practice due diligence when purchasing such items, taking the time to identify companies that are legitimate and well intentioned. ‘Choose those which offer sound, medically supported programs and clinical trials,’ he says. Moreover, many of the symptoms associated with poor pelvic health actually have separate root causes that should be professionally diagnosed and treated. ‘Working with an experienced specialist is the best way for men suffering with pelvic floor related symptoms,’ he explains. ‘Unguided programs can also lead to patients overdoing their pelvic floor exercises, which can in turn, have dramatic effects on their pelvic health.’

Greenfield too warns against seeing biohacking and hacking technologies as quick fix. ‘A negative implication of the proliferation of these self-improvement methods is that people are inherently lazy and so in many cases [think] these biohacks can be used as a shortcut,’ he tells us. ‘But biohacking is not a shortcut. It’s the use of science or technology to enhance human biology, but always needs to be paired with actual hard work and dedication.’








The Opposite of Premature Ejaculation: Delayed Ejaculation (from The Ultimate Guide To Male Enhancement)

The following is a chapter taken from the book: The Ultimate Guide To Male Enhancement.

Our Takeaways:

· Delayed Ejaculation (DE) can be caused by a number of factors

· Poor masturbation habits in conjunction with pornography use appears to be a chief contributing factor to DE

· There are methods for mitigating and even reversing DE- to include exercises

Another less common, less understood but still notable issue is delayed (or impaired) ejaculation. This is a problem on the opposite end of the sexual spectrum from premature ejaculation. Delayed ejaculation is when an inordinate amount of intense stimulation and/or time is required to ejaculate. An extreme version of this problem can manifest itself in a condition known as anorgasmia- or the inability to orgasm. The clinical definition of delayed ejaculation is when you suffer from this condition for six months or greater.

Causes of Delayed Ejaculation

The most common cause of delayed ejaculation among younger men is due to poor masturbation habits. As men age, delayed ejaculation becomes more common. For men over the age of 50, the chance of experiencing delayed
ejaculation increases significantly, even without negative masturbatory conditioning.

A high frequency of ejaculations can also lead to temporary delayed ejaculations, as well as exhaustion and lowered libido. This becomes more notable as men age, as it’s common for the refractory period to lengthen. The remedy for delayed ejaculation caused by ejaculating too frequently is simply to avoid ejaculating for a few days to ensure full recovery.

The causes of age-related delayed ejaculation may be related to lowered androgen levels, though some men with
normal levels of androgens still appear to suffer these effects. If this is the case, specific treatments, as prescribed by a medical professional, or supplementation may be of assistance with this.

Certain medications can induce delayed ejaculation. Most notable among these are anti-anxiety medications, selective serotonin reuptake inhibitors (SSRIs), painkillers, and blood pressure medications. If your delayed ejaculation is caused by medication, please consult with your doctor to see if a change in dosage or medication is possible.

Lifestyle choices can also result in delayed ejaculation. Alcohol can cause a dulling of sensation, which can lead to temporary delayed ejaculation. Drinking daily can result in a chronic case of delayed ejaculation as well as lower your libido. The easiest way to correct this problem is to stop drinking completely. Even one beer can negatively affect your ability to orgasm. Getting daily exercise and eating a healthy diet can also help improve your orgasm responsiveness, as your body will feel better and your cardiac health will improve.

Low testosterone levels and libido may also case delayed ejaculation. This is often accompanied by erectile
dysfunction. To determine if your testosterone levels are abnormally low, your doctor can perform a simple blood test.

How to Combat Delayed Ejaculation

Viagra has been prescribed with good success for the treatment of delayed ejaculation. Some prescription medications may also improve the effect as well, notably those for Parkinson’s and certain anti-allergy drugs. Speak with your doctor about these options, to see if any of them are right for you.

The herb piper auritum kunth (hoja santa) has been promoted as an aphrodisiac in traditional medicine, but it has also been shown to be an effective agent at improving sensory thresholds. It’s also shown to be effective in improving electromyographic activity of pelvic floor. Ensuring you are getting necessary levels of zinc in your diet can go a long way toward minimizing sexual dysfunctions and ensuring optimal genitourinary health and function.

If your delayed ejaculation is due to poor masturbation habits and the desensitization of your penis, a great exercise to alleviate delayed ejaculation and to reset your sensory threshold is the “Reverse” Stop and Starts movement. The Reverse Stop and Starts is very simple to perform.

How to Perform the Reverse Stop and Start

Using an extremely light grip, attempt to ejaculate as quickly as possible.

Time yourself on this, and attempt to bring yourself to the 10-minute mark. From here, you should have reset your sensory threshold and can revert to the standard Stop and Starts for training. It won’t take many of these sessions to reset your sensory threshold!

The Emotional Component of Delayed Ejaculation

As with all stamina and other male enhancement exercises, it’s important to cultivate an emotional backdrop of confidence and a feeling of being unencumbered. Some cases of delayed ejaculation may have an emotional
component to it. In cases like these, repeated use of emotional visualizations during training can be effective at improving the timing of your ejaculations.

Stress and anxiety are huge factors in emotional delayed ejaculation. Worrying about other aspects of your life can result in a difficulty in orgasming. This then increases stress and anxiety while having sex, which exponentially can compound the problem and even lead to other sexual dysfunctions, like erectile dysfunction.
Speaking to a mental health professional can help if there’s an emotional component to your delayed ejaculation. They can help you address the underlying issues affecting you. They can also give you cognitive behavior exercises.

Communication is the Key When Dealing with Delayed Ejaculation

It’s important to note open communication with your partner when contending with any type of sexual dysfunction or less than satisfactory performance is vital. Communication and understanding can go a very long way in helping to resolve many of these issues, as emotional stress can often make them worse.

Delayed ejaculation can be just as devastating to a relationship as any other sexual dysfunction. For the man, it can be an ego crusher, when he can’t orgasm. It can also be physically frustrating and tiring. This often results in a reduced libido.

For their partner, it can also be equally ego-crushing. Your partner may worry they are doing something wrong. They may worry you’re no longer physically attracted to them. Perhaps the most destructive worry is the concern you’re being unfaithful. Be 100% up front with your partner about what’s going on, no matter how embarrassing and uncomfortable it may be. Reassure your partner the problem isn’t with them, and continue this reassurance, while you work on your delayed ejaculation.

Vaginal Laxity as a Contributor to Delayed Ejaculation

Communication becomes really important in cases where you may not have negative conditioning or even any
functional problems with ejaculation but are still experiencing delayed orgasm due to vaginal looseness in their sexual partner. The Kegel exercise is recommended for toning the vaginal walls and can also improve the intensity of orgasms for women. In extreme cases, surgery may be required or preferred to Kegels as a solution for vaginal laxity.

Broaching this sensitive subject can be difficult and requires great tact. One effective way of introducing the Kegel to women in cases of vaginal looseness is for the man to suggest vaginal contractions to his partner during penis-in- vagina (PIV) sexual contact. Repeated sessions of this type of activity should lead to increased tone and vaginal response in just a few weeks.

Another version of conditional delayed ejaculation is when your sexual partner can’t withstand long bouts of sexual activity due to health-related issues. As with the above, communication and alternate arrangements during sexual activity can go a long way toward creating better sexual harmony.


The Ultimate Guide to Male Enhancement

Weight hanging and Stamina Exercise Challenges: Ask The Experts

Weight hanging and Stamina Exercise Challenges: Ask The Experts

Big Al, of, answers questions about weight hanging and stamina exercise challenges.

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

Q. I’m been hanging with the BIB Hanger but am honestly just concerned about the blood pooling in the glans at heavier weight at longer periods

because regardless of the wrapping the device is very “clunky” and pulls the skin down no matter what. But… I’m finally feeling the stretch in the ligs so I’ll just keep working on the placement over the next few sessions. 🙂

Al: Are you making sure to retract the skin away from the glans before securing the wrap?

If necessary, use an extra layer of padding- but it’s important you take measures to not strangulate your penis. Even in the best of cases, with a BIB style hanger one must regularly remove it to allow for full restoration of circulation. You might try more padding to see if this helps, but if not- look into the vacuum type hangers- like the LG Hanger.

That’s why performing Erect Kegels in between hanging sets is helpful. Not only does it restore full circulation, but it also allows one to make what would ordinarily be a mere rest period into time-saving, productive training.

Q. I started to do Erect Kegels and I have to say that I was not able to make 5 clean erect kegels

only 1 barely making the 2nd. It did not feel great and I was only able to get 65%-75% erect, as in barely enough to penetrate, with a curve downwards.

The Start & Stop was a disaster as well as I could only do 100 secs of stimulation on the 1st start & stop and past that my balls shriveled up so bad that I became too tense to even feel a sensation and became flaccid quite quickly after that. When it became flaccid it was so hard to get erect again that I thought that there’s not really a point of forcing this as I think it should be enjoyable and not forced at all.

Al: I can understand your frustration with the difficulty of the exercises, but it’s important to understand that training is merely a tool towards your goals. If you’re not proficient at t performing the exercises you will be, given time. It’s VITAL you do what you can to accept this so as to not allow emotions like frustration or anger affect your performance.

Keep attempting the Erect Kegels- even if you can only hold each rep for 1-2 seconds. We’ll stay at the 5 or less reps count until you can perform all 5 reps with at least a 90% erection. Important! Only contract as hard as you need to to accomplish the rep- and no more!

You may have induced more blood into the genital area via your activities which is why you may have noted more fullness. This could be the case especially if arousal is involved.

The same goes for Stop and Starts. With this exercise, you can take up to 10 “stops” if you need to, but try to hit the 5 minute mark in your next session.

Be sure to practice your Emotional Visualizations exercises BEFORE you even get started with your training! This will encourage the best possible emotional backdrop for your training and will maximize the ease of the process.

For more details on stamina training, please see: The “Stamina Only” Routine for Reversing the Effects of Detraining

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, 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.

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.


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.

Various Kegel Types and Stop and Starts: Ask The Experts

Various Kegel Types and Stop and Starts: Ask The Experts

Big Al, of, 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


EQ and Male Enhancement: Ask The Experts

EQ and Male Enhancement: Ask The Experts

Big Al, of, answers questions about EQ and Male Enhancement.

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

Q. Why do you stress EQ so much in your training philosophy?

What if my stamina is already good? Can I do away with performing the recommended stamina exercises?

Al: EQ or Erection Quality is a combined measure of stamina and hardness. This stat measures the literal life blood of the penis. It’s a useful stat for checking many aspects of male enhancement development in addition to mere stamina and hardness- like conditioning, mind state (when taken in conjunction with other stats) and whether or not a training break is recommended.

You can have great EQ, but if you’re looking to maximize your size gains then you’ll need to do what you can to get your EQ as high as possible. This is even if your EQ is more than satisfactory for sexual performance. While some correlate EQ as being a factor in “newbie” gains (which it undoubtedly is), it needs to be understood the EQ is also a huge factor in achieving advanced trainee gains as well- see: Types of Gains in Penis Enlargement.

Maintaining high EQ is also important for maintaining size gains after you’ve achieved your enlargement goals.

Q. What can I do to get my EQ as high as possible?

Al: If you’re new to male enhancement training, then exercises like Kegels and edging/Stop and Starts will be very helpful. You should also take care to do what you can outside of male enhancement to maximize your EQ gains- namely: performing regular, intensive cardiovascular exercise, maintaining a heart healthy lifestyle, and taking care to do something to encourage positive emotional health.

For advanced stamina training, exercises like Towel Raises, Super Kegels, and the “Master Your Orgasms” exercise will be useful.

Kegels for Men Are a Thing, and You Should Absolutely Be Doing Them

Kegels for Men Are a Thing, and You Should Absolutely Be Doing Them

Kegels aren’t just for ladies— here’s why you should be doing regular pelvic floor exercises


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

If you’re like most men, you probably haven’t given much thought to your pelvic floor muscles. But just like every other part of your body, your pelvic floor muscles need regular exercise to remain strong. If you suddenly find yourself experiencing erectile dysfunction or a frequent urge to urinate, it may be time for you to visit a doctor to determine whether your pelvic floor muscles are in good shape.

So what are the pelvic floor muscles? They’re basically an elaborate network of muscles that surround the base of your penis, creating a foundation for your bowel, bladder, and sexual health. While pelvic muscles tend to weaken with age, other factors, such as a recent surgery or injury, can also affect them. Possible below-the-belt symptoms include erectile dysfunction, involuntary urine or bowel leakage (also called bladder or bowel incontinence), or pain during sex or following ejaculation.

If you’ve been diagnosed with weak pelvic floor muscles, there are luckily a few ways to resolve the issue. Dr. Sandra Hilton, PT, DPT, is a doctor of physical therapy at Entropy Physiotherapy and Wellness in Chicago, Illinois; she’s been working in the area of men’s health and sexual dysfunction since 1986. She says pelvic floor muscles have a remarkable ability to regain strength, coordination, flexibility, and stamina. “Fluid, flexible, and strong muscles make squatting, sitting, walking, and sex more enjoyable,” she says.

The first thing you should do? Try Kegel exercises, which tighten the muscles of the pelvic floor. While Kegels are perhaps most often associated with women (particularly those who have just given birth), they can also be tremendously beneficial to men to improve bladder and bowel control and sexual performance. There’s also some evidence to indicate that they can help men with erectile dysfunction.

Is My Penis Normal?

Although Kegels are fairly simple to do, many people do them incorrectly, Hilton says. “The mistakes about Kegels are usually from poor form—you might be using a lot of abdominals, holding your breath, and squeezing your gluteals or adductors (inner thighs) instead of the pelvic muscles,” she says.

To isolate the muscles of the pelvic floor, Hilton suggests standing naked in front of a mirror. Without using your hands, try to lift your testicles by engaging the muscles of the pelvic floor. Visualize “lifting your nuts to your guts” or “shortening your penis.” When you do this, you should observe a lift of your penis or testicles. Another way to locate the pelvic floor is to clench your sphincter muscles and pretend you’re trying not to pass gas. This tightening motion lifts the posterior aspect of the pelvic muscles.

When doing Kegels, Hilton says, try not to hold your breath or contract additional muscles. Hold the contraction for the count of five. Then relax the muscles for five seconds as well. Complete 10-20 repetitions three to four times a day (or as directed by your healthcare provider).

While Kegels are an effective way to strengthen pelvic floor muscles, functional fitness can do the trick as well. “Doing squats, jumping, running, and having an orgasm are all possible ways to get fitness into the pelvic muscles,” says Hilton. “Keeping our muscles strong and flexible is good for health. The whole body needs it, including the pelvic floor!”

Stamina Training & Sexual Performance: Ask The Experts

Stamina Training & Sexual Performance: Ask The Experts

Big Al, of, answers questions about Stamina Training & Sexual Performance.

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

Q.  Big Al, I have a few questions concerning my stamina workout and sexual performance…

1) This one doesn’t matter if it’s with a woman. I read that I should masturbate up to couple of seconds before ejaculating. Is that how it should be done or when I feel that the end is about to come – my pelvic floor starts tensing and I know that I’ve lost control over it – when should I stop, first or second ?

2) Are there some positions that you suggest since I need to have full control over the motions?

3) And I understood that I shouldn’t do the stop and starts if I have sex more than three times a week?

4) Since in the past I managed easily to get erection after finishing once or just maintaining it , is it bad to cum 3 to 4 times per evening when with a partner ?

5) And when cumming 3 or 4 times do you suggest doing the Stop and Start each time or just the first time ?

Big Al: Thanks for your questions! I’ve answered them in the order they were received:

1) Performing the techniques of the Stop and Starts during sexual activity is a superior practice to the manual version, but also more difficult to control. You’ll need to experiment with learning how you feel when you’re building up to ejaculation. If your pelvic floor begins to flutter this is a good sign you’re getting close. Slowing/stopping at this time should allow you to hold off ejaculation/orgasm. Learning when to stop and the timing in which you Kegel in reference to approaching the PONR is going to take practice.

2) Missionary position allows you maximum control, and when performed correctly is often the preferred position for giving a woman orgasms.

3) You should limit the MANUAL Stop and Starts as per the “60 Minute Rule” outlined in the Stamina Exercises section. You can have as much sexual contact as you can handle, but please be aware that sex can be considered a form of training. If you’re engaging in a lot of sex (several hours a day, multiple days per week) this will cut into your recovery. You may need to take extra days off between your enlargement sessions to account for this. Compound this with other types of training and you can see how you’ll need to optimize your recovery if you wish to be able to handle it all.

4) If you can recover enough to engage in 3 to 4 bouts of sexual activity per evening then more power to you 🙂

5) Practicing during live sexual activity is different from manual training. I don’t want to place any positive limitations on you (which includes the number of “stops”), but you should ensure you’re attempting to increase your time each session.


Like Big Al’s articles?  Read more of them here: Posts by AJ “Big Al” Alfaro

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Being Prepared for PE

Being Prepared for PE

By HansTwilight

So, you’re ready to begin your PE journey, eh? Well, before you begin, there are a few important things you must know in order to do PE both safely and progressively. What are these things you might ask? Well to start, it is important to understand what goes on behind the penis; the pelvic floor. The pelvic floor muscles are the muscles located in between your genitals and rectum. They assist in both urination and defecation, and in sexual functioning as well.

According to, “In men, it is important for erectile function and ejaculation.”1 It should go without saying that the pelvic floor is one of the most important components in PE but on the same token, it is also the most neglected. Consequently, I will be discussing tips and tricks on both assessing the state of your pelvic floor and exercises for those muscles so you will know exactly how to do them properly and not injure yourself.

Not only will we be discussing the pelvic floor, but this article will also cover the mental aspects of PE, porn use and its potential effects on both the pelvic floor and one’s training, and some important pelvic floor “no-no’s” to avoid doing when training. If all that wasn’t enough, we also have a very special guest. Drum roll please… World renown AJ “Big Al” Alfaro will be here to assist us! Big Al has been involved in male enhancement since the 90s and has coached numerous men on achieving their goals. So enough of my bantering, let’s get started!

Pelvic Floor State

The first thing to be aware of is the current state of your pelvic floor. This is one of the most important elements because it is an indicator of whether you are ready for PE or not. Contrary to popular belief, pelvic floor issues doesn’t just mean weakness, and this platitude causes a lot of problems because most people don’t think to address the pelvic floor when young people have symptoms of a very common and possibly debilitating condition called pelvic floor hypertonia. “Hypertonic pelvic floor muscles are muscles that are too tight. Your pelvic floor muscles need to be able to contract in order to maintain continence and relax to allow for urination and bowel movements.

When these muscles are too tight and have too much tension (hypertonic), they may cause pelvic pain and discomfort.”2 More info can be found on this topic all across PEGym so I won’t go into too much detail but I will put links at the end of this article of all the information and solutions to this condition.

Obviously, one should not engage in PE with a pelvic floor in this state. Luckily if you have this, it will be pretty noticeable and there are definitely treatment protocols for it and the condition is perfectly treatable. However, it is always better to avoid getting into this situation because according to Big Al, “treating the pelvic floor is difficult because it is easy to engage the muscles in everyday activity.”

Common causes include over Kegeling and excessive heavy lifting such as weighted squats. Another contributor is excessive sitting and bad posture,” Positioning your body in poor posture, especially for prolonged periods of time can lead to a breadth of pelvic floor dysfunctions. This may include pain with sitting, coccydynia, low back pain, urinary frequency, incontinence, etc.”3

Mental State

Your mental state is going to be the next important area to assess. A lot of men begin PE because they feel that they can’t measure up and are therefore insecure and wanting confidence. Let me warn you, this is a kiss of death. I cannot recommend PE to anyone who intends to do it out of an insecurity as it usually doesn’t yield good outcomes.

Understand that the average penis size is 5.16 inches4 so chances are you fit right in that range. Porn (something we will discuss next) warps a man’s mind about his penis size and makes him believe that he needs to be big in order to satisfy a woman, which of course is largely untrue. Learning to be satisfied with your current size will always allow for a much smoother ride; failure to do so can result in overzealousness, causing injury.

Another element of confidence worth noting is what Big Al refers to as “Sexual Confidence”. This is that “you’re the man!” type of feeling that one needs in order to perform well in sexual encounters. If you lack this sexual confidence, it will have a profoundly negative result on the quality of your erections, or Erection Quality (EQ), and “good EQ is necessary for gains”, claims Big Al.

Aside from Sexual Confidence, lots of concentration and patience are required to do the exercises properly, being able to constantly gauge the amount of intensity one is using for their exercises such as manual exercises and pumping along with counting reps and sets. Motivation is also required to keep you consistent and on a final note, the pelvic floor plays a role in this area as well. Large amounts of stress and anxiety can cause tension in the pelvic floor muscles and even cause erection problems, making your PE journey much more difficult.5

Porn Use

Avoid porn. I will say it again, avoid porn. Porn is one of the most common addictions nowadays due to the boom of the internet, and it is actually one of the most common causes of erectile dysfunction in young men.

Yes, you heard that correct, porn lowers EQ which as mentioned previously, is necessary for gaining. This is due to the “desensitizing” effect porn has on our brains. When our brains are being trained to become aroused by a video/photo on a computer screen or magazine, our evolutionary drive a.k.a. that “excitement factor” deteriorates, making it difficult to be aroused by and get erections from a real woman in real life. Because porn gives us a false image of what is normal, it is also a common cause of performance anxiety (low sexual confidence). More information on this topic can be found in Big Al’s “The Detraining Effect” series.

Along with lowered EQ, porn (especially when used in excess) has the potential to affect the pelvic floor muscles as well. It has been noted that excessive masturbation/orgasm will overwork the muscles in the pelvic floor, potentially leading to hypertonia or an exacerbation of symptoms if the individual already has the condition.

An excerpt from A Headache in the Pelvis, “The fact that there has been a great rise in the availability of pornography on the internet may be a factor that has rarely been taken into account in the understanding and treatment of pelvic pain of certain individuals as compulsive masturbation can trigger what is commonly called prostatitis, chronic pelvic pain syndrome or pelvic floor dysfunction.”6

Pelvic Floor No No’s and Proper Technique

So now we’re going to get into to pelvic floor no no’s and proper technique. It cannot be stressed enough that technique can make or break you, literally. If you are using an improper technique when doing enlargement exercises, not only will it hinder gains, but it can also injure you, and Kegels are no different. According to Big Al, “Kegels appear to be the most abused male enhancement exercise.” This makes perfect sense, because not only are they extremely easy and convenient, but they also stimulate the prostate, making the pleasurable.

First things first, there are two big no no’s one should avoid when doing PE, and the first one is to involuntarily Kegel while doing exercises such as jelqing or even using devices. Once you start Kegeling while doing exercises, your pelvic floor will become trained to Kegel involuntarily and eventually may lead to pelvic floor hypertonia. There have even been cases where guys have developed hard flaccid from an extender only to find out their pelvic floor was hypertonic.

The next no no on the list is what I call “Kegeled stretching”. As the name suggests, it is when one holds a Kegel while they are stretching their penis. This puts an unreasonable amount of stress on the sensitive BC muscles in the pelvic floor, leading to a pull/strain. If this happens the pelvic floor can “Kegel lock” causing an extreme amount of tension in the pelvic floor muscles. This degree tension is so extreme that it puts pressure on the pudental nerve (pudental nerve entrapment)7, causing extreme pain, numbness, and even nerve damage making this is an extremely rare but serious injury.

How to Kegel Properly

Luckily, Big Al provides a fantastic Kegel routine for improving stamina. I will provide a link for it and I encourage everyone to do this routine. The reason it is so good is because it emphasizes the “less is more” concept commonly used in male enhancement. Doing tons and tons of kegels will just train the pelvic floor to be overactive, which is why the routine requires one to limit themselves to usually 50 Kegels, before starting over and increasing intensity (towel raises).

I always recommend doing your reverse kegels along with the Kegels, doing a single reverse Kegel for every single Kegel your do to maintain balance. Only use as much force as you need to complete the motion (don’t clench your muscles too hard) and finally, never do your kegels indiscriminately (outside of the routine).

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Works Cited