The idea is too clamp down right before the point of no return. YOu have to clamp down on the muscle and hold it very tightly for i would say at least 15 seconds. During this time, it helps to keep your eyes open and to breathe slowly. Do not hold your breath as it will make it harder to hold back.
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Started ( August 2003): 5.7 X 4.8 
latest measurement ( 2/15/08) : 8.5 X 6 
Goal: 9 X 6.5
Motivation, determination, dedication. The only thing stopping you, is you!
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