Beginners 90 Day Routine

[JonPop]

I wrote this routine back in 2004 after much research, trial and error and a few injuries. But these exercises and the supplements I recommend are still the way to go to increase length, girth, overall health and well being. Many men have reported great success with this routine. I will still go back and do this routine when I have taken an extended break from PE to recondition.
After this program, your penis will be well conditioned and ready for more advanced exercises.


This routine is designed to start you on your way to a longer and thicker penis. This will help you prevent injury, while teaching you the basics of penis exercises. This routine DOES work. These are the exercises I started with, on my way to gaining 2 1/4" in length and 1 1/2" in girth in just over 16 months of doing PE.. I still do these exercises as I have found them to be a great routine. JP

03-24 2004
Determining LOT (Loss of Tug)





LOT (Loss of Tug). This theory was first posted by Bib.

This is a very important factor in the way you exercise.

Grasp your flaccid penis under the glans in the O.K. grip. (Palm down)
Stretch straight up (This is 12:00) Do several hard Kegels. Do you feel it tug back?

(No need to pull too hard, as this can be very noticeable or can be very subtle.)

Stretch straight out (9:00) do several hard Kegels. Do you feel it tug back?

Stretch straight down (6:00) do several hard Kegels. Do you feel it tug back?

When you DON'T feel it TUG BACK, this is your Loss of Tug or LOT.

If your LOT is 6:00, you will need to do your exercises straight out and straight up.

If your LOT is 9:00 or higher, you will do exercises straight out and straight down.

You always want to exercise AGAINST the TUG

Most men find that they have low LOT. Mine is at 6:00. This means that the gains come harder and require more dedication and work to see the gains.

Men with high LOT, are very lucky. Their gains come easier and can utalize weight hanging. But don't be discouraged, the Gains will come if you are dedicated and stay on the program I have outlined below.
These are exercises to help you gain, regardless of LOT



Warming UP

Warming UP.

This is one of the most important things you do to prevent injury:

With a HOT wash cloth, warm your entire groin area for a period of 8 to 10 minutes. Re-heat washcloth every minute or so to keep it hot.

Making sure your penis is wrapped and throughly heated.
You want to feel your penis radiating heat when you are through. You want to warm all the LIG's even the ones under your penis and the sides of your groin area.


Basic Stretching Exercises



Grasp your warmed up,FLACID (Try and stay as flacid as you can for these stretching exercises, 30% erection is ideal) penis between the thumb and first finger at the base. Palm toward belly. Stretch out slightly and do what are called "Helicopter Shakes." Using your wrist, swing your penis around in a circle, about 5 revs per second for a quick count of 20. (kind of like twirling a key chain)

Grasp your penis under the glans in the O.K. grip and stretch to the left. holding the stretch against the theigh.
While holding this stretch, do 25 quick Kegels. (count to 25)
Next, while still holding the stretch, pull straight out and do 10 stretches in a BIG circle to the left and 10 to the right holding the pull.

Return to the base and repeat "Helicopter Shakes". It will be easier to do now, as your flaccid length will be longer. This will get the blood back into the glans.

Stretch to the right and do 25 hard Kegels. Pull straight out and do 10 BIG circles to the left and ten circles to the right.

Repeat "Helicopter Shakes."

Stretch straight out, do Kegels, repeat circle stretches.

Repeat "Helicopter Shakes."

Stretch straight up do Kegels and repeat circle stretches.

Finish with "Helicopter Shakes."

These are the basic stretching exercises to do, as a prelude to the next step, Wet Jelqing.

WET Jelqing

WET JELQING:

No need to re-warm as your Ligs will be nice and loose now.

Useing a good lube. (I use a water based lube by the brand name of Suave, with Vit E and Lanolin, found in any drug store. It's cheap, smells good leaves your skin nice and easy clean up.

A couple of squirts of lube in each hand. (Re-lube often when it starts to feel dry) Hint...get a little water on your hands, this re-activates the lube already on the hands and shaft.
Grasp your penis at the base firmly, in the O.K. grip, palms faceing down.
Slide, holding the grip, up to the glans. While holding the grip at the glans, start your other hand at the base. when half way up the shaft, release the grip at the glans and continue the slide up, trapping the blood at the glans and upper shaft. Both hands count as one rep. Repeat these "Wet Jelqs" for a count of 50 reps. If you become erected, stop and wait for it to subside some. You want to be about 60% to 70% erected for these. Do these slowly. About 3 or 4 seconds per rep. As you become more used to these exercises, it won't feel as much like masturbation and you will not get erected as easily. Do these exercises straight out.


-------"V" JELQS
Next, do what are called "V" Jelqs. These are done by useing the V between your middle and next finger. Cup your hand and slide up the shaft with your fingers curled toward your belly and the underside of your shaft resting in the "V". The fingers should be rideing on the sides of your shaft. Make sure you use lots of lube as you want to slide smoothly for these exercises. When you reach the glans, start your other hand up. These are a great exercise for Head Girth, Overall Girth and Stretching.

As you are sliding up the shaft, pull straight up. Alternate by pulling up and to the right, up and to the left. Do 30 of these reps.

Repeat with 50 "Wet Jelqs" and 30 "V" Jelqs.

Do a total of 150 "Wet Jelqs" and 90 "V" Jelqs.



Warming Down

Warm Down;

This is VERY important. This will prevent trama injury to your penis.

Do the same as warming up, HOT wash cloth. Warm down for a minimum of 5 to 6 minutes. Do these exercises to start, for 5 days and then, Important, take 2 full days off from PE. This will give your penis a chance to heal and grow, but continue to do your Kegels. Try and do 100 to 200 a day.

As you start to see results, usually girth and flacid length, first, the temptation to go overboard will be great. But, and I stress this, Don't try and jump into some of the advanced routines posted here in this, or other forums. These exercises are designed to start you on your way to a Longer and thicker penis and to PREVENT injury.

As you progress, and master these exercises, usually about a 3 month time period to see length gains, but you will see flacid and some girth gains as early as 3 weeks. Remember all of your gains are permanent. Good luck to all, in your quest for a larger penis.

JonPop.





Supplements

These Supplements are all you will need.

Stay away from Penis Enlargement Pills. These are a waste of money.

Take these every day for the duration of this program. Then decide if you want to continue with these supplements.*

1 Super B complex.
1 Multi Vitamin & Minerals.
1 60 mg Zinc.
2 500mg L-Arginine capsule.
1 500 mg L-Lysine.


REVISED:
To avoid build-up in fatty tissue, of some of the vitamins such as "A", decrease all these supplements to a 5 day on 2 day off routine. Your body will sluff-off any build-up in this period.

[HotRod]

Originally Posted by JonPop

LOT (Loss of Tug). This theory was first posted by Bib.

This is a very important factor in the way you exercise.

Grasp your flaccid penis under the glans in the O.K. grip. (Palm down)
Stretch straight up (This is 12:00) Do several hard Kegels. Do you feel it tug back?

(No need to pull too hard, as this can be very noticeable or can be very subtle.)

Stretch straight out (9:00) do several hard Kegels. Do you feel it tug back?

Stretch straight down (6:00) do several hard Kegels. Do you feel it tug back?

When you DON'T feel it TUG BACK, this is your Loss of Tug or LOT.

If your LOT is 6:00, you will need to do your exercises straight out and straight up.

If your LOT is 9:00 or higher, you will do exercises straight out and straight down.

Hmmmmm....

I seem to have a loss of tug in all directions. I honestly can't feel any tugging when I try this exercise.

For this reason, I'm a little skeptical about this LOT theory.

Could anyone help me understand what all this could mean?

Thanks.

[JonPop]

Originally Posted by HotRod

Hmmmmm....

I seem to have a loss of tug in all directions. I honestly can't feel any tugging when I try this exercise.

For this reason, I'm a little skeptical about this LOT theory.

Could anyone help me understand what all this could mean?

Thanks.

Hey HotRod, this means your ligs are nice and loose. Do your exercies in all directions.
Hanging would probably do you a lot of good.

[remek]

JP: A very thorough post! Would mind if I link to it here? I don't necessarily suggest it to all new guys (hell, some guys overtrain with the traditional beginner's routine we have here), but I know that it could benefit many men. Especially those who already have a conditioned penis.

Curious: How often did you do this routine when you first started out? 2 on, 1 off?

[skoorbgib]

I just started PE, today was my second session. I have a 6:00 LOT. I masturbate or have sex multiple times a day and am very physically active. Do you think that this beginners program would be beneficial for me? Or should I start off with the exercises in the begginer's guide?

[JonPop]

Originally Posted by remek

JP: A very thorough post! Would mind if I link to it here? I don't necessarily suggest it to all new guys (hell, some guys overtrain with the traditional beginner's routine we have here), but I know that it could benefit many men. Especially those who already have a conditioned penis.

Curious: How often did you do this routine when you first started out? 2 on, 1 off?

Not at all. I started off just like the routine. 5 days on 2 days off.
I later developed a theory called "Down Days" wherein I went to a 2 day on and 1 day off routine. I'll post that theory here if you like. JP

[JonPop]

Originally Posted by skoorbgib

I just started PE, today was my second session. I have a 6:00 LOT. I masturbate or have sex multiple times a day and am very physically active. Do you think that this beginners program would be beneficial for me? Or should I start off with the exercises in the begginer's guide?

Well skoorgib, sex multiple times a day? Lucky bastard. Hee

But to answer your question, if you can find time, between mastrubation or sex sessions to have a structured routine, do this Beginners Routine as written. I guarantee that you will see Newbie gains. JP

[JonPop]

This was written several months after I wrote the Beginners Routine.
I went to a 2 on 1 day off routine and have stayed with this until the present time. JP



To all you PE'rs.

This is just my opinion, my own observation and a determination.

I have always been an advocate of doing PE 5 days, with 2 days off for growth and healing. Whenever asked I always state this. This has been my advice in my Beginners Routine and I have followed this myself during the many months I have been doing Penis Exercises. I still recommend this cycle, especially for those new to PE.

I am now changing my thinking on this, at least where MY routine is concerned.

I'm sure that I'm not the only one that this happens to. So I'll try and get to the point.

I have noticed for quite awhile now, that when doing my PE in the mornings, one day, maybe two, three days in a row, I'll have a great PE session. Everything working, great workout, penis responded to what you were doing, you know the feeling. Then, the next day, nothing. The routine doesn't go well, so you give up, chalking it up to being too tired, not in the mood, mind is somewhere else, etc. And yet, wanting to stay in my routine, I'll keep trying untill I finally quit in frustration.

I have been charting this for the past few months and paying attention to these "Down Days" as I call them. Some days I only get 1 good workout before having a Down Day, sometimes I can get 3,5 days in a row. But I have found a cycle here. I now, realize that my body is telling me that these are the "Growth Days." I use these Down Days as my rest days now and have found that this is the cycle that works for me. All my workouts have been more productive and don't want to post yet, but the gains after being stalled for the past couple of months, are incredible...But waiting to cement these before saying.

You Ask? What happens if you don't have a Down Day for say...4,5, days in a row?

I do my exercises untill I have a Down Day. As long as the session is what I consider productive. I know I will have a Down Day, maybe 2 in a row, so this is now my determination. All I can say is "Listen to your body" Feed Back? JP

[remek]

I just added it. Thank you JP.

As for the Down Days, I think it helps with one of the key variabilities with PE: Everyone is different. That's why it's so hard to have one "set routine" (and why I like to list many different routines). What works for me won't necessarily work for the next guy. Using factors such as Down Days and PIs helps eliminate some of this variability.

[skoorbgib]

no no, notice it is sex or masturbation multiple times a day. Definitely at stage of more masturbation. While the sex is enjoyable, i think after a while with PE, the sex will outnumber the masturbation. I'm going to try this, will report results.