Girth Exercises, Penis Exercises Safety, Muscle Confusion Principle, Kegels, and More

In this Ask the Experts section, AJ “Big Al” Alfaro answers questions about girth exercises, penis exercises safety, the muscle confusion principle, and overtraining.

Begin your girth routine with easier exercises.

Begin your girth routine with easier penis exercises.

Q: I would love to gain girth, with penis exercises...

... real massive girth lol. What exercises would you recommend?

Big Al: You should start with the easier, more moderate penis exercises -- like the jelq (with lube), but for learning purposes here are some girth exercises in order of intensity and risk (least to greatest):

  • Penile slaps (usually used for warming up/finishing)
  • Standard jelqs
  • Basic squeezes
  • Advanced squeezes
  • ULIs; nearly erect jelqs 
  • Clamping

Please note that "intensity" does NOT necessarily equal effectiveness -- as there are MANY trainees who appear to benefit more from doing higher volume/lower intensity penis exercises than higher intensity/lower volume routines & exercises. Only by testing the penis exercises yourself will you disover which ones work best for you, and the safest and most productive way to learn would be to start with the lower intensity exercises first.

Safety is your number one concern with PE.

Safety is your number one concern with PE.

Q. I have realized that in penis exercises...

... the most important thing should be safety and being well prepared to handle an increase in intensity if and when it happens. For instance, there will come a time when we need to do all exercises twice a day!!! That said, what is the right intensity at this level when jelqing and stretching. Second, how do I stay injury free during these two exercises?

Big Al: You've discovered a vital key to continued, long term penis exercise training and progress :)

Remember, your ultimate goal is not to be able to do super-advanced penis exercises or lots of reps, but to make GAINS.  It should be noted that penis enlargement/male enhancement is NOT quite like other physical training endeavors. There are often times when trainees will make their best gains while on LIMITED routines - training under their capacities.

This might seem contradictory in most cases of physical training, but it's important to note that absolute fatigue is not necessarily the goal of this type of training. Optimizing tissue expansion and blood flow is. It's very easy to do more jelqs, etc. than is necessary.  The result of doing too many penis exercises is actually stagnation or even loss of size and EQ. That's exactly why listing stats like EQ for EACH session will give you a compass for your training equilibrium.

For avoiding injuries, you'll want to ensure that your rep & intensity jumps each session or so are modest (but regular to ensure progress). Make sure there is no more than a very slight degree of soreness post penis exercise training (anything lasting over 24 hours is usually a sign of overwork). There are some exceptions to this rule, but they usually apply to extremely advanced trainees who are very in tune with their training needs and limits. Ensure that there is no excessive discoloration or spotting after you perform penis exercises.

Also, EQ is THE gauge to use. If your EQ is steadily declining, it's a good sign you're overtraining. Again, there's an exception to this in very advanced training - when an extreme "rebound" effect is desired with penis exercises. This effect can be observed even in less advanced trainees by the spurt of gains usually obtained after a layoff.

Unlike other muscle workouts, you need to establish what works best for you, before implementing muscle confusion.

Unlike other muscle workouts, you need to establish what works best for you, before implementing muscle confusion.

Q. I've been using the muscle confusion...

... principle of changing my penis exercises each time I train to stimulate growth, but it doesn't seem to be working. Why?

Big Al: If you're new or relatively new to training, it's important to establish some form of continuity. That gives you a baseline to work from. There is some merit to bouncing around to different movements/reps; but while this can be an effective way of training for a very advanced trainee who is in tune with what he needs, for someone looking to make gains you need to figure out what works best. That means devoting at least a few weeks to ONE particular mode of training to determine how it affects you. If you're not feeling like you can make progress from one penis exercise routine to the next, something is amiss.

Q1. Long time since I've e-mailed, I have been doing the manual stretching and clamping routine...

... we worked on for the last 3 months and have made some gains in girth, with these penis exercises. However, I've noticed that erections are not 100% during sex. Worse is my staying power. I am not lasting long at all before climax and it's killing me and our sex life. I need a routine that mainly focuses on the different types of kegels and reverse kegels and whatever else is needed to have control over my orgasms. I'm not doing anything consistent now other than some random kegel, reverse kegel during the day. I kinda feel that the kegels I do during the clamping sessions have made my pelvic floor too tight and I am almost always on edge.

Big Al: It's nice to hear from you again :)   Your symptoms are not uncommon for overtraining with penis exercises, and with the bit of data you've presented, I'm going to state that I think you may be contracting too hard when you do them. This seems to be a common trend lately, and the issues are compounded when trainees add reverse kegels- compounding the prioblem even more. The fact that you're clamping while kegeling doesn't help either, since that would add even more resistance!

My advice would be for to to rest completely from all kegel work until you feel the tightness in your PC dissipate. From there, we can resume with a penis exercise routine that focuses more on stamina (as opposed to muscular strength).  Are you doing any stop and starts?

Q2. I'm not sure that I'm overtraining...

... with regards to kegels because they are kind of an afterthought after a girth section or sometimes during the day at work/in the car etc. As far as kegeling during clamping, I'm not counting and holding kegels, just doing some every 20 seconds or so to flush more blood into the penis to help with the girth session. I do 3 to 5 minute clamping sessions with 3 minutes of jelqing in between to bring fresh blood back in. It just seems that the underside of my penis is extremely sensitive during sex and tends to make me orgasm way before I want to.

Big Al: The pelvic floor tightness and tendency toward premature ejaculation, as well as the sensitivity you're describing, are indeed symptoms of overwork. This is usually bought on by excessive kegeling. It should be noted that penis enlargement/male enhancement is NOT quite like other physical training endeavors. Penis exercises are different. There are often times when trainees will make their best gains while on LIMITED routines - training under their capacities. This might seem contradictory in most cases of physical training, but it's important to note that absolute fatigue is not necessarily the goal of this type of training - optimizing tissue expansion and blood flow is; and it's very easy to do more kegels, etc. than is necessary. In the end, you train to GAIN - not to be more proficient at the exercises themselves which are merely tools to be used towards gains.

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