MAXIMIZING MALE HEALTH
As men, sexual performance and penis health are important aspects of our overall well-being. While there are many products on the market that promise to enhance these areas, there is a natural and effective way to improve your erection quality, sexual performance, and penis health through a series of exercises. By incorporating these exercises into your routine, you can increase blood flow to your penis, strengthen your pelvic floor muscles, and improve your stamina. Not only can these exercises lead to a more satisfying sexual experience for you and your partner, but they can also provide long-term benefits such as improved erectile function, better prostate health, and reduced risk of injury. In this article, we will explore the benefits of these exercises and how they can help you achieve optimal sexual and penis health.
Please note that before starting any new exercise routine, it’s crucial to exercise caution, as there are risks involved if the exercises are not done correctly. Only perform exercises that are safe and comfortable for you, as overexertion may result in injury or long-term damage. Please note that I am not liable for any injuries that may occur.
Table of Contents
The Routine
This routine is geared for both length and girth. The individual exercises are designed to isolate the aspects of girth and length respectively for maximum focus and it employs no jelq type movements.
In this routine, girth exercises are prioritized before length exercises. This is because stretching can tire out the penis temporarily, making it challenging to perform girth exercises right after. Moreover, performing squeezes can help loosen the tunica, resulting in more effective stretching. Stamina exercises complement enlargement exercises by improving sexual stamina, control, and strength. These exercises work together to enhance gains and aid in recovery. Popular stamina exercises include kegels, edging, and Stop and Starts.
The routine goes as follows:
Warm up > Squeeze > Side to sides > Kegels > Stop and Start/Edging/Stamina > Warm down
Warm up/down: Warm water on the area for a few minutes
Exercise #1 (for girth)
The Squeeze NOTE- this exercise is UNRELATED to kegels!: Instructions:
Your penis should be about 50-75% erect. With one hand at the base (with your thumb and forefinger in “OK” sign as if milking) and the other hand (same way) positioned just behind the head of the penis- SQUEEZE! Your penis should look VERY swollen and veiny. Hold this position for 5 seconds. Release, and start over. Start with 5 and work up to 50+ total reps, resting a bit every 10 reps or so (this is a hard exercise!) I would recommend alternating hands as often as possible to prevent developing any unevenness. You can alternate every other rep or even every other session- as long as the end result is an equal number of reps per hand.
Do UP TO 50+ total reps, resting a bit every 10 reps or so (this is a hard exercise!).
For those who are new to this exercise, it is advisable to start with 5 reps or fewer until they become proficient. It is important to note that the recommended maximum for this exercise is 50 reps. If you are starting out with the squeeze, it is recommended to begin with around 10 reps. Once you can do 50 reps of the standard squeeze, you can progress to a more advanced version by attempting to squeeze your hands together. However, it is crucial to be cautious and perform this exercise at your own risk. After attempting this advanced version, it is recommended to cut your reps by at least half. Some highly advanced individuals have reported doing 100 reps or more, but this is not recommended for everyone.
Exercise #2 (for length)
The “Side-to-Side” stretch. It’s a very simple exercise and it’s perfect if performed after “The Squeeze.” Instructions: Your penis should be flaccid for this exercise. In a standing position, grab your penis (thumbs up.) Pull it straight down until it points to the floor. While still applying tension, proceed to move your penis to the left and then to the right. They’re quick to do, and I recommend starting with at least 100 reps, and gradually increase to a maximum of 1,000 reps (only for very advanced trainees).
Once you set the horizontal angle for your stretch, proceed from side to side repeatedly like a pendulum. Do NOT reset back up or down. EACH touch to a side equals one rep.
Take short breaks after every 100 reps. Each time you touch one side, that counts as 1 rep and the slight pull downwards is part of the transition point. You should aim to swing your penis like a pendulum, without resetting to the starting position between reps. Remember that the slight pull downwards is part of the transition point. Pause only briefly between swings. Left and right swings should be counted separately.
To determine how many reps you’ll do, you should only do as many reps as you’re comfortable doing (at first). You can use Day 1 to test your limits on each exercise. The 1000 rep count is a recommended _maximum_. You should only be doing what you can handle in one sitting and add a few reps each session.
Exercise #3 You can work up to doing 50 erect kegels, and from there move on to more challenging exercises. Start with a regular kegel and hold it for 5 seconds, relax 1 sec and repeat to 50. If 50 is to easy for you then you can do your kegels erect (this will be more challenging).
Exercise #4 To improve stamina, engage in 10-15 minutes of Stop and Starts/Edging, gradually working up to 20-25 minutes with full control. It’s important to avoid porn during this exercise and instead, you can choose to have sex with your girlfriend/wife. Remember to ejaculate at the end of the session to avoid potential problems with conditioning. Failure to ejaculate during training can lead to difficulty ejaculating on command in the future.
FAQ
The entire routine should take about 35 minutes at the most to perform (including warm ups/warm downs). If you’re really short on time, you can do exercise #1 one day and exercise #2 the next.
Any rest between reps and exercises should be kept to a minimum.
Perform this routine 3 times per week, ideally on Monday, Wednesday, and Friday.
With a high intensity routine, more is not always better.It is recommended to start this routine on a “one day on/one day off” frequency format for optimal results. The training cycle for this routine typically lasts for six weeks, followed by one week of rest. After the cycle ends, start again with half the amount of reps you did for the last day, in a 2 steps forward, 1 step back format. While a 3 day break should not negatively affect your gains, the 1 on, 1 off schedule is optimal. You can experiment with different schedules to see what works best for you.
As you progress through the cycles, you may need to incorporate more advanced exercises. It’s recommended to add one rep to your squeezes every or every other session, and 10-15 reps to your Side to Sides each session. Always test out new exercises within your comfort zone to establish a baseline to work from. Avoid training an exercise to its limit on the first assessment day as you’ll need to build momentum throughout the cycle.
You can substitute the squeeze with the ULI if you feel the need for an upgrade, ONLY after a few training cycles.
To perform:
1) Get your penis at a 100% erection level.
2) Squeeze as close to the base as you can with your left hand. This is a Uli.
3) Hold the squeeze for about 10-20 seconds.
4) release your hand and regain circulation in your penis.
Note: Your penis should not be wet or lubricated for this exercise.
Once you finish the squeeze exercise, wait until your penis becomes flaccid before proceeding to the stretches. If possible, start the stretches immediately. Note that the Side to Side stretch should be done when your penis is flaccid. However, it’s normal for your penis to experience some level of erection during the exercise, but it shouldn’t cause any harm.
For the squeezing-based exercises, short holds are more intense than long holds, and they are less likely to cause bruising despite their intensity. It’s important to ease into the exercises gradually, as they can be pretty intense.
The Side to Side stretch can be adjusted to different levels of intensity by adjusting the amount of force used.
When it comes to the amount of pressure required on each stretch, it’s important to always err on the side of caution, especially when starting a new exercise. It’s better to start with a lower intensity and gradually increase the reps and intensity in subsequent sessions rather than overdoing it in the beginning.
Starting with a comfortable number of reps and intensity will allow you to build momentum throughout your training cycle and continue to make progress.
If you find that you are able to perform 1000 Side to Side stretches with ease and at a decent intensity, you may consider progressing to a more challenging direct stretch like the Tension Stretch or hanging, once you become more advanced. Hanging can be done with high weights for short periods of time, but the advantage of manual exercises is that you are not encumbered by a device, and you have more mobility and control over the exercises.
Tension Stretch Instructions:
– This exercise gets the best results while done in a sitting position.
– Grasp your penis firmly behind the head, and wrap your other hand around the first hand for support.
– Slowly, pull forward while leaning back. Once you’ve achieved the maximum amount of tension that you can tolerate, hold for 10 seconds.
– Release tension and start again. Do 10 repetitions of this exercise.
– You may want to experiment with different directions of stretching to see which direction would be best for you. Finish of with a good soak in a warm tub.
When performing the Tension Stretch, do it while sitting. Using the edge of the chair as a background reference point, really try to pull enough so that you can see a noticeable stretch taking place.
To focus solely on length, you can do the side-to-side stretch and increase your training frequency to four times a week. This modification creates a “length only” version of the routine, which accelerates your length work by allowing for more recovery time and training sessions. However, it’s important to note that training frequency alone does not guarantee gains. The intensity of your training also matters and requires ample rest and growth time.
If you plan to stick with “length only” training permanently, it’s recommended to reduce the active part of your cycles to 3-4 weeks, though the initial cycles can serve as a benchmark for determining cycle lengths more accurately. Additionally, it’s crucial to continue stamina work to maintain conditioning. Remember to start with a comfortable intensity and gradually increase reps and intensity as your training cycle progresses.
To keep this routine effective, it’s important to keep it simple and avoid adding extra activities on your off days. If you feel sore after your initial training session, it’s likely a sign that you’ve overworked your penis, so aim for a pump and a slightly exhausted feeling instead.
When performing the exercises, prioritize your form over everything else. Use just enough grip strength to accomplish the stretch, as using too much can injure your penis and cause your hands to tire out too quickly.
If you experience consistently lowered erection quality (EQ) after a workout, it may be a sign to decrease your training volume and/or intensity. If the issue persists, it’s best to take a break and reassess your routine.
Regarding ejaculating, if you experience soreness or discomfort after doing so, it’s recommended to save your ejaculations for edging or sexual encounters. However, you can use stop and start techniques during intercourse or other stimulating activities as a form of stamina training. It’s important to maintain a healthy limit for your weekly ejaculations.
There’s a common misconception that strengthening ligaments can lead to a decrease in size. However, stronger ligaments are beneficial for penile health, and training can also increase flexibility, resulting in stronger and more flexible ligaments. This is similar to how gymnasts train for both maximum strength and flexibility.
