Conrad Rodriguez of MasculineHealthSolutions interviews AJ “Big Al” Alfaro and Gero from Jelq2Grow on sexual stamina, premature ejaculation, and more.
Please click below to access the podcast:
Kristopher Bunting, MD
Updated on October 17, 2022
This article is a repost which originally appeared on healthnews.
Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.
Whether you have problems with premature ejaculation or you simply want sex to last longer, there are many ways to last longer in bed. Making sex last longer can involve maintaining an erection for longer, delaying ejaculation, and reducing the time to achieve another erection after ejaculating. There are a variety of ways to improve your sexual stamina and make sex more satisfying for both you and your partner.
Key takeaways:
‧ There are many ways to improve male sexual stamina, including medications and sexual techniques. Increased foreplay and emotional intimacy may also improve sexual performance.
‧ Medications for erectile dysfunction and premature ejaculation can improve stamina and sexual performance.
‧ Controlling sexual stimulation by using numbing sprays or gels, certain sexual positions, and other techniques can help men control when they orgasm.
Ideally, sex should last for as long as you want it to. Many people think of sex as penetration, but it can (and should) involve much more. Research shows that the average time until ejaculation during penetrative sex is between 5 and 6 minutes. For most people, achieving orgasm is the goal of sex. While 5 minutes of penetration (or less) will get many men where they want to get to, it takes longer for women to climax from penetration alone. So, how can you make sex last longer?
There is more to sex than just penetration and orgasm. Foreplay is important for mutual arousal; it gives you and your partner time to stimulate yourselves and each other. Take time to use all of your senses to get excited and prepare for the main event.
Kegel exercises can help both men and women strengthen pelvic floor muscles, improving continence and sexual function. A strong pelvic floor can help you control when you ejaculate.
Sex is both physical and mental. Both the body and the mind need to be stimulated and aroused to enjoy sex. Emotional intimacy plays a role in sexual arousal, especially in long-term relationships. Research has shown that emotional intimacy is linked to sexual desire. Furthermore, good communication in a relationship is linked to improved sexual satisfaction and decreased sexual dysfunction. Communicating sexual needs with your partner can improve sex and may help you last longer.
Medications used to treat erectile dysfunction (ED) and premature ejaculation (PE) can also improve sexual stamina. Commonly used antidepressants such as Prozac (fluoxetine), Paxil (paroxetine), Celexa (citalopram), and other drugs that raise serotonin levels in the brain can help delay ejaculation. While this can be an unwanted side effect for some, it can help people with PE have more control over when they orgasm.
ED medications can help some men recover more quickly after ejaculating and may improve sexual performance in men without erectile dysfunction. Viagra (sildenafil), Cialis (tadalafil), and other erectile dysfunction medications improve blood flow to the penis. This allows men with mild to moderate ED to have firmer, longer-lasting erections. Remember, these are prescription medications; you should not take them without first being evaluated by a doctor. They can have extremely dangerous interactions with other medications, including nitrates taken for chest pain or amyl nitrate and amyl nitrite (poppers) taken recreationally.
Topical anesthetics are used to treat PE and can help men delay orgasms. A variety of topical numbing creams, sprays, and personal lubricants are available that reduce stimulation of the penis, including condoms with numbing lubricant. However, these can cause skin irritation and discomfort in some people, so check with your partner before using a topical anesthetic.
Other ways to reduce penile stimulation and delay orgasm include wearing a condom and using more lubrication. Wearing a condom not only helps prevent sexually transmitted diseases and unwanted pregnancy, but it can also decrease stimulation of the penis, especially thicker condoms. Using lubrication during sex can reduce friction and stimulation.
There are a variety of techniques that can be employed to help delay orgasm and ejaculation. Techniques recommended for people with PE include the squeeze technique (gently squeezing the head of the penis for several seconds) and the start and stop technique (stop penile stimulation for 30 seconds). Other techniques include pausing and taking a deep breath or shifting your focus away from sexual sensations during sex. In other words, slow down and take a moment to rest before you reach orgasm.
Masturbating before sex can help delay ejaculation, but timing is important. Practicing edging, bringing yourself to the brink of orgasm while masturbating, can help you learn how to recognize when you are about to orgasm and allow you to practice techniques to delay orgasm.
There are many Tantric and Taoist sexual practices that can help control ejaculation and improve sexual pleasure for men and their partners. The “sets of nines” technique is an easy way to control mutual stimulation. It involves performing 9 sets of 9 controlled thrusts, beginning with 9 shallow thrusts, followed by 8 shallow thrusts and 1 deep thrust, then 7 shallow thrusts and 2 deep thrusts, and so on, ending with 9 deep thrusts. It is a simple technique, but it is very effective for controlling ejaculation and building up sexual excitement.
Certain sexual positions can help control ejaculation, especially positions that allow for grinding, as opposed to thrusting. Partner on top positions, the lotus position, and the Coital Alignment Technique can maintain constant stimulation for your partner while limiting stimulation to the penis from thrusting. Explore the Kama Sutra and other books for tips on which positions can help you control when you orgasm.
Get healthy
Overall health affects sexual function; eating a proper diet and getting enough exercise can improve your sexual health. Obesity, type 2 diabetes, high blood pressure, heart disease—all of these conditions can affect sexual function and they can all be improved or prevented through diet and exercise.
There are many ways for men to improve their sexual stamina. Foreplay, communication, and emotional intimacy can improve sex. Medications, condoms, and lubricants can delay orgasm and reduce stimulation. A variety of techniques can help men control when they orgasm, including techniques used for premature ejaculation and certain sexual positions. Give some of these a try and find out what works best for you.
Resources:
1. Urology Care Foundation. Premature Ejaculation.
2. The Journal of Sexual Medicine. Original Research—Ejaculation Disorders: A Multinational Population Survey of Intravaginal Ejaculation Latency Time.
3. International Society for Sexual Medicine. Women’s Orgasm Takes Longer During Partnered Sex.
4. Mayo Clinic. Kegel Exercises for Men: Understand the Benefits.
5. Journal of Social and Personal Relationships. The Associations of Intimacy and Sexuality in Daily Life.
6. The Journal of Sex Research. Couples’ Sexual Communication and Dimensions of Sexual Function: A Meta-Analysis.
7. Cleveland Clinic. Premature Ejaculation.
8. International Journal of Impotence Research. Sildenafil Does Not Improve Sexual Function in Men Without Erectile Dysfunction but Does Reduce the Postorgasmic Refractory Time.
9. Nature Reviews Urology. Sildenafil Improves Sexual Function in Men Without Erectile Dysfunction.
10. Mayo Clinic. Erectile Dysfunction: Viagra and Other Oral Medications.
11. Circulation. Drug Interactions With Phosphodiesterase-5 Inhibitors Used for the Treatment of Erectile Dysfunction or Pulmonary Hypertension.
12. Journal of Sex & Marital Therapy. The Coital Alignment Technique (CAT): An Overview of Studies.
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In this video, TotalMan discusses 5 methods for lasting longer in the bedroom!
So you finally make it to the bedroom or where ever you can’t keep your hands off each other, sparks are flying…only for a finale that took a couple of minutes. Hmm. Now either one of you or both of you are disappointed. Either way, the situation isn’t as good as it should be.
So you want to increase your sexual stamina however maybe you’ve tried many things already and possibly even things I’ve mentioned. Maybe you’re tried edging or the stop start method however you haven’t had time to practice or maybe it felt a little alien at first or possibly even delay sprays or creams however maybe they make you too reliant.
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In this video, TotalMan discusses sexual positions for greater sexual stamina!
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In this video, I’d like to give you 5 different sex positions that are going to allow you to last longer but it could even make it feel better for them as well.
Now it only makes sense that in the context of some positions, if it could feel better for you it could also feel better for them.
Which could be a small issue since you want to stimulate them as much you can however you’d like to also last as long as you can without blowing it. Pun intended.
There is going to be a few things to look for while getting the best of both worlds.
1. Extend the foreplay.
2. Positions that don’t go as deep.
3. Positions that don’t have her too tight.
4. Positions that only require a couple of inches.
5. Take it slow.
POSITIONS:
1. Banana split
2. Missionary
3. Guarded doggy style legs apart
4. Cow girl
5. Face off
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Big Al, of MaleEnhancementCoach.com, answers questions about intensity versus duration and why stamina exercises should be done at the end of your routine, in this Ask the Experts article.
If you have questions you’d like answered in an Ask the Experts article, please PM Kimberly at forum name – KMWylie – and she’ll have the experts here on PEGym get your questions answered.
… Isn’t it the same as long as I perform enough reps? What’s the difference between a hard, short stretch and a long, light one?
Big Al: Intensity equals force, while volume equals time. Regarding efficiency (but not necessarily effectiveness) the equation is one sided towards intensity- for example, you can get a greater total load with lighter weight and more time than you can with the inverse, but the effect on the tissues isn’t necessarily improved by doing so. Using lighter tension requires a disproportional amount of time on order to note growth, and not everyone responds to such methods. This is why we tend to stress higher intensity modes over higher volume- due to the efficiency and (normally) greater rate of gains seen with higher intensity methods. That being said, neither extreme is necessarily more effective. The typical point of maximum growth usually trends towards more but not absolute intensity.
An example: a workout where you hang for 10 minutes with 1 lb is NOT going to possess the same quality as a workout where you hang with 10 lbs for 1 minute. An even easier example: you might be able to lift 100 lbs for 10 repetitions of an exercise, but that doesn’t mean you can lift 1000 lbs for 1 repetition. Given the previous numbers you may be able to lift only ~120 lbs for 1 repetition.
…instead of towards the end of my routine? It seems I’d be able to do more reps of the Kegel and get more time in the Stop and Starts that way.
Big Al: The challenges you outline are deliberate with sexual stamina exercises. For one, it’s to be expected there’ll be difficulties in learning to perform stamina work without any stimuli beside the tactile and your emotional visualizations. It may take a few weeks for you to adjust, but once the transition is made the changes in your abilities will be notable.
Second, the sexual stamina exercises performed at the end of the enlargement work has itself two main functions. Because you’re pre-stretching the tissues of the penis with more traditional enlargement exercises, the stamina exercises will take on a whole new level of quality and they themselves will become more effective towards enlargement. As you can see, this format is meant to cause a type of cascade effect on purpose.
The other function is if you can train yourself to perform a successful stamina session after enlargement work, your sexual performance when your fresh will be that much more enhanced.