Kegels Routines for Men

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If you on this page, we've probably convinced you that "Kegels Are Not Overrated," if not, have a look at that page and my personal story. You seriously don't know what you are missing if you don't have strong pelvic muscles you can control.

Even if you aren't particularly sexually active- you'd be surprised.

The fact of the matter was- despite a nice sized cock, ample sexual experience- my sexual health was very average. Probably below average actually. I was made aware of it in just about the strangest of all scenarios- I was shopping at Nordstrom Rack at the Howard Hughes Promenade and this guy who looked like Lebron James convinced/challenged me to be an adult scene.

Long story short- at the beginning of 2012, I made a commitment to do kegels, everyday, all the time and before every orgasm. Slowly, I began having stronger orgasms and shooting further. This was significant since I'd only 'shoot' maybe 2 or 3 times in an entire year.

Below are some kegel routines. Like everything else on this website, the key is that you- DO THEM.

Kegels, just like male enhancement, going to the gym or meeting women doesn't have to be an ALL or NOTHING thing. You can get good results by just doing 100 or so a day and doing more on the days where you are more motivated. You don't have to set aside weeks/months at a time where are can "focus" on it.

What we want to avoid is- you feeling like you need to do either 1,000 kegels or NONE AT ALL. We want to avoid this mindset because- on MOST DAYS, you are way more likely to do NONE AT ALL.

• For a healthy perspective of male enhancement, what to expect and how to get/not get the results you want, check this out- "Keeping Perspective on Penis Enhancement: It All Adds Up."

As I always mention for male enhancement or any sort of resistance training- you get BIGGER and STRONGER during your REST periods and not your during your training periods. During the REST periods are when the muscle and tissue recover and rebuilds itself. Don't be afraid to take days off to recover, even several in a row- so long as you are putting in the HARD WORK and not using rest days to be lazy.

Try to enjoy the process. Watch TV or distract yourself enough without losing concentration. You don't need 100% focus and quiet to do these, although some prefer this environment.

Your PC muscle probably won't "hurt" the day after a workout like if you did bench press or squats at the gym. You may feel that your PC muscle just feels "weaker" and the workout seems harder than the preceding day. If this is the case, especially if you find it pretty hard make QUALITY squeezes and make it through the workout - consider taking that day off and possibly the following day if you still aren't recovered.

Remember- for many of us, including myself in pre-2012, we BARELY even use our PC muscles on a daily basis, they are often more untrained than ANY muscle in your body, even if you don't workout. Just keep perspective and don't think that you can go from having average boners and cumshots to a porn star in 1 week.

Week I (Train 5-6 Days, Rest 1-2 Days)

♥ Approximate time: 15min/day (total)

Squeeze your PC muscle 10 times, as quickly as possible.

Week 1 is mainly about waking your PC muscle up, learning to contract it and fatiguing it a little bit.
Chances are- other than a daily business trip to the toilet and a few times where you push out the remaining urine in your bladder, you probably don't use your PC muscles at all.

1. Quickly SQUEEZE your PC muscle and quickly release. Repeat.
2. If you are fatigued, take a break between sets (no longer than 60minutes).
3. Do 10 sets of 10 reps a day.
   Total: 100 Squeezes/day!
   Total: 500squeezes/week!

Notes

• Feel free to do them throughout the day thereafter.
• If you can't get a solid boner, take off the remainder of the day and possibly the following day from PE. Chances are, though, if you fatigue your pelvic (PC) muscles, you'll still be able to get a strong boner but the orgasm might be weaker than usual.
• Week 1's routine should be fairly easy, although it might get difficult toward the 8th or 9th set. The main goal is to just get into the routine of doing them and learning to control your PC muscle.

Week II (Train 5-6 Days, Rest 1-2 Days)

♥ Approximate time: 20-30min/day (total)

This is the same thing as last week only you are HOLDING the muscle contraction for 5 seconds instead of doing them as quickly as possible.

1. While laying down (so your muscles don’t have to fight gravity) Quickly SQUEEZE your PC muscle and HOLD it for 5 seconds. Repeat.
2. If you are fatigued, take a break between sets (no longer than 1-2 minutes).
3. Do 10 sets of 10 reps a day.
   Total: 100 Squeezes & Holds/day!
   Total: 500 squeezes & Holds/week!

Notes

• Feel free to do them throughout the day thereafter.
• If you can't get a solid boner, take off the remainder of the day and possibly the following day from PE. Chances are, though, if you fatigue your pelvic (PC) muscles, you'll still be able to get a strong boner but the orgasm might be weaker than usual.
• Week 2's routine will be more difficult. Don't be surprised if toward the 8th or 9th set you feel like its hard to locate your PC muscle. It's okay, just do the best you can.
• If week 2 ends and you weren't able to make it through 10 sets of 10 reps (w/ 5 second holds), do this week again. Don't get all down on yourself- doing QUALITY squeezes and fatiguing your PC muscles are WAY more important than just "getting through" a routine. Your muscles will catch up quickly.

Week III (Train 5-6 Days, Rest 1-2 Days)

♥ Approximate time: 20-30min/day

This is the same as last week but you are going to hold the contraction for 8 seconds instead of 5 seconds. Like I mentioned, if you found it really difficult to hold for 5 seconds, redo week 2.

1. Slowly SQUEEZE your PC muscle and HOLD it for 8 seconds. Slowly Release. Repeat.
2. If you are fatigued, take a break between sets (no longer than 5 minutes).
3. Do 10 sets of 10 reps a day.
   Total: 100 Squeezes & Holds/day!
   Total: 500 Squeezes & Holds/week!

Notes

• Feel free to do them throughout the day thereafter.
• If you can't get a solid boner, take off the remainder of the day and possibly the following day from PE. Chances are, though, if you fatigue your pelvic (PC) muscles, you'll still be able to get a strong boner but the orgasm might be weaker than usual.
• By this point you've probably got the hang of it.
• By this point also- you might be noticing harder erections, stronger erections and more cum volume/distance and orgasm control. Even though I had a very undeveloped PC, it was around this point that a partner and I noticed an increase in orgasm power and erection strength.

Week IV (Train 5-6 Days, Rest 1-2 Days)

 ♥ Approximate time: 25-35min/day

This routine is just like last weeks only you HOLD the contraction for 12 seconds. Since counting to 12 seconds is a little weird, just shoot for over 10 seconds.

If you couldn't make it through the last week's workout. Repeat Week 3. Seriously, just make you are making LEGIT progress and not "making it through" the workouts.

1. While standing up (It puts more pressure on the PC muscle) Slowly SQUEEZE your PC muscle and HOLD it for 12 seconds. Slowly Release. Repeat.
2. If you are fatigued, take a break between sets (no longer than 5-10 minutes).
3. Do 10 sets of 10 reps a day.
   Total: 100 Squeezes & Holds/day!
   Total: 500 Squeezes & Holds/week!

Notes

• Feel free to do them throughout the day thereafter.
• If you can't get a solid boner, take off the remainder of the day and possibly the following day from PE. Chances are, though, if you fatigue your pelvic (PC) muscles, you'll still be able to get a strong boner but the orgasm might be weaker than usual.
• SQUEEZING & HOLDING for 12 seconds takes a little more focus, you might not to preoccupy or distract yourself too much while you are doing these for the first few days.

Week V (Train 5-6 Days, Rest 1-2 Days)

♥ Approximate time: 20-30min/day

This will be the most demanding exercise yet. You will hold both the positive and negative phases of the contraction. This is similar to lifting weights slowly (time-under-tension). SLOWLY SQUEEZE & HOLD for 7 seconds and take 7 seconds to unSQUEEZE.

1. While standing up (It puts more pressure on the PC muscle) Slowly SQUEEZE your PC muscle for 7 seconds, HOLD for 7 seconds, Slowly RELEASE for 7 seconds.
2. If you are fatigued, take a break between sets (no longer than 10 minutes).
3. Do 10 sets of 10 reps a day.
   Total: 100 Squeezes & Holds/day!
   Total: 500 Squeezes & Holds/week!

Notes

• Feel free to do them throughout the day thereafter.
  If you able to do more than 10sets or throughout the day, clearly your PC muscle is getting strong. You are also developing the strength for significant orgasm control Imagine doing this exercise on day 1 - you couldn't have.
• If you can't get a solid boner, take off the remainder of the day and possibly the following day from PE. Chances are, though, if you fatigue your pelvic (PC) muscles, you'll still be able to get a strong boner but the orgasm might be weaker than usual.
• Toward the end of Week 5 you will probably notice more pronounced changes of what you may have seen week 3 - week 4 (harder erections, more distance to ejaculations and more powerful orgasms). It's not a coincidence - it's really happening.
• This isn't an easy exercise- keep repeating the exercise until you can make it through the entire workout for 4-5 days.

Week VI (Train 5-6 Days, Rest 1-2 Days)

♥ Approximate time: 25-35min/day

Week 6's exercise is basically Week 2's exercise (SQUEEZE & HOLD for 5 seconds) with a 30 second HOLD on the final rep.

1. Quickly SQUEEZE your PC muscle and HOLD it for 5 seconds, Release. Repeat. After 10^th rep SQUEEZE and HOLD your PC muscle for 30 seconds.
2. If you are fatigued, take a break between sets (no longer than 15 minutes).
3. Do 10 sets of 10 reps a day.
   Total: 100 Squeezes & 110 Holds/day!
   Total: 500 Squeezes & 50 Holds/week!

Notes

• Feel free to do them throughout the day thereafter.
• If you can't get a solid boner, take off the remainder of the day and possibly the following day from PE. Chances are, though, if you fatigue your pelvic (PC) muscles, you'll still be able to get a strong boner but the orgasm might be weaker than usual.
• It was around Week 6 that I could see changes, even when I wasn't messing around with a girl or playing with myself. My flaccid size was over 6" for the majority of the day and I was getting boners more often and faster.
  One "disadvantage" to penis enhancement and adding size is- it can take you longer to get fully hard, simply because your penis is bigger and requires more blood. I only later found that this can be easily offset/improved by doing kegels. I estimate- I was filling up my 7.2-incher in about 15 seconds, whereas it previously took me 30 seconds to get my 7.0-incher ready for action. Originally, I just thought I was "hornier" but it was actually improved blood flow.

Week VII (Train 5-6 Days, Rest 1-2 Days)

 ♥ Approximate time: 35-45min/day

This week's exercise is the same as Week 6. The only difference is that you will be SQUEEZING 10 times, HOLDING each for 5 seconds and HOLDING for 60 seconds instead of 30 seconds on the final rep of your set.

1. Quickly SQUEEZE your PC muscle and HOLD it for 5 seconds, Release. Repeat. After 10^th rep SQUEEZE and HOLD your PC muscle for 60 seconds.
2. If you are fatigued, take a break between sets (no longer than 15 minutes).
3. Do 10 sets of 10 reps a day.
   Total: 100 Squeezes & 110 Holds/day!
   Total: 500 Squeezes & 50 Holds/week!

Notes

• Feel free to do them throughout the day thereafter.
• If you can't get a solid boner, take off the remainder of the day and possibly the following day from PE. Chances are, though, if you fatigue your pelvic (PC) muscles, you'll still be able to get a strong boner but the orgasm might be weaker than usual.
• Some people actually find that holding for 30seconds, 60seconds or longer is actually easier than Week 5's exercise where you slowly squeeze and slowly release. This isn't because squeeze for 30-60+ seconds is "harder," it's because it is difficult to physically (and psychologically) gain control of your PC muscles if you've never slowly squeezed them. It takes time to build this control.

Week VIII (Train 5-6 Days, Rest 1-2 Days)

♥ Approximate time: 30min-1hr/day

Now we're getting more advanced. According to guys in the industry, this type of kegel drills is critical to establishing orgasm control (thereby increased volume) and sexual endurance. You will want to get a FULL boner and do each kegel as HARD as you can. You should see blood rush to the head. If you are lying on your back, your dick should jerk toward your body as you rush blood into the head.

1. Whlle Erect Slowly SQUEEZE your PC muscle and slowly release. Repeat.
2. If you are fatigued, take a break between sets (no longer than 10 minutes).
3. Do 10 sets of 10 reps a day.
   Total: 100 Squeezes/day!
   Total: 500 Squeezes/week!

Notes

• Feel free to do them throughout the day thereafter.
• If you can't get a solid boner, take off the remainder of the day and possibly the following day from PE. Chances are, though, if you fatigue your pelvic (PC) muscles, you'll still be able to get a strong boner but the orgasm might be weaker than usual.
• As mentioned- the point is to GET RESULTS and not just "do the exercises" if it takes you 16 weeks to thoroughly complete all the exercises correctly, then it's totally worth it. If you take these exercises seriously and you are consistent, you are get 10x more results than the guys that "does" them to "do" them. Such is the case with anything in life. Have fun! Shoot far!

We’ll have the "Week 9 and beyond Kegel routines" up later.

I’m going to ask one of the guys (Boomer) I stayed in contact with if he suggests any more specifics.

It’s not exactly rocket science though. SQUEEZE, HOLD and SQUEEZE some more.

Try to SQUEEZE in your head as down below, developing that mind-dick relationship is critical to performing better and frankly- critical to having those "next level" orgasms for yourself.

Remember
Do a little bit everyday, if you get ambitious- do more. Don't think it's "ALL or NOTHING" and you need have marathon sessions or NOTHING at all. Your pelvic muscles are, after all, MUSCLES. You wouldn't go to the gym 1 time a week and do curls for 10 hours, so lets not take that approach to strengthening our pelvic muscles either. A little each day- you'll be way more likely to stick with it and succeed.