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.

Simpsons DogEven 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.

kegel t-shirtAs 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)


Sets


Reps


Notes


10


10

SQUEEZE as quickly as possible, Release. If needed, take short breaks between sets.

 

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

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

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


Sets


Reps


Notes


10


10

SQUEEZE&HOLD for 5 seconds, Release. If needed, take short breaks between sets. (1-2 minutes)

 

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

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

Approximate time: 20-30min/day


Sets


Reps


Notes


10


10

SQUEEZE&HOLD for 8 seconds, Release. If needed, take short breaks between sets.

 

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

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

 ♥ Approximate time: 25-35min/day


Sets


Reps


Notes


10


10

SQUEEZE & HOLD for 12 seconds, Release. If needed, take short breaks between sets.

 

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

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


Sets


Reps


Notes


10


10

SQUEEZE & HOLD for 7 seconds, Release for 7 seconds. If needed, take short breaks between sets.

 

 


♥ 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

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

♥ Approximate time: 25-35min/day


Sets


Reps


Notes


10


10

SQUEEZE & HOLD for 5 seconds, Release. SQUEEZE, HOLD for 30 seconds on FINAL Rep.
If needed, take short breaks between sets.

 

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 10th 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

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

 ♥ Approximate time: 35-45min/day


Sets


Reps


Notes


10


10

SQUEEZE, HOLD for 5 seconds, Release. SQUEEZE, HOLD for 60 seconds on FINAL Rep.
If needed, take short breaks between sets.

 

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 10th 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

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

♥ Approximate time: 30min-1hr/day


Sets


Reps


Notes


10


10

While Erect SQUEEZE, Release.If needed, take short breaks between sets.

 

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

rocket scientist badgeWe’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.