Welcome to the PEGym appleyard. Great first post. Here are some tips. JP
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Originally Posted by link appleyard  First of all, let me thank all of you guys for giving your time to answer questions and give advice.
I studied this site for about a week before i was sold. I was skeptical at first (like everyone) but i decided to give it a shot. I started with JPs beginner routine and have only had 4 sessions. I must say that while i havent seen any substantial gains, i dont turtle very much any more, and while flaccid it feels more solid. Is that normal?
I havent measured yet, im not really sure what all to measure. any links to previous threads? |
How to Measure.
Submitted by sikdogg. From betterman.com
Yes the amount of bodyfat that you have will affect your penis size depending on how you measure. If you measure non bone-pressed then fat will most definitely affect size, measuring bone-pressed however allows you to measure actual length regardless of how much fat you have. Bodyfat will also make your penis look smaller...
Here's how to measure correctly:
Bone Pressed Erect Length (BPEL)
Penis length is defined as the linear distance along the dorsal side of the erect penis extending from the mons veneris to the tip of the glans. In non-medical terms, the penis length is measured in a straight line on the top side of the erect penis, from the start of your pubic bone to the tip of your penis. Penis circumference is defined as the linear distance around the widest, thickest, part of the erect penis.
1. Stimulate yourself into the erectile state.
2. Place your ruler at the pubic bone, at the base of your erect penis and measure to the tip of your glans.
3. Read the nearest quarter-inch measurement at the tip of your penis. (In the example shown, the measurement would be 4 and 3/4 (4.75) inches.)
Bone Pressed Flaccid Stretch (BPFS)
1. Make sure you are in a completely flaccid state.
2. Place your ruler at the pubic bone on the side of the penis
3. Stretch penis straight out
3. Read the nearest quarter-inch measurement at the tip of your penis
Non-Bone Pressed Erect Length (NBPEL or NBP)
1. Stimulate yourself into the erectile state.
2. Place your ruler at the skin on the belly, at the base of your erect penis and measure to the tip of your glans without pushing ruler.
3. Read the nearest quarter-inch measurement at the tip of your penis.
Flaccid Length (FL)
1. Make sure you are in a completely flaccid state.
2. Place your ruler at the skin on the belly, at the base of your flaccid penis and measure to the tip of your glans without pushing ruler.
3. Read the nearest quarter-inch measurement at the tip of your penis.
Penis Erect Circumference (or Erect Girth (EG))
Penis length is not the only factor in determining penis size. The width, girth, or fatness, of a penis is also an important aspect when considering how you compare. Most people have a penis that is either longer and thinner, or shorter and fatter. To compare how the girth of your penis compares to the population, use the instructions below to determine your penile circumference (distance around the widest part of your penis).
1. Stimulate yourself into the erectile state.
2. Place the fabric ruler or string end at the widest part of your penis and wrap it carefully around one time. Mark the spot where the string first touches itself.
3. If using string, take the marked string and lay it against the ruler. Read to the nearest quarter-inch measurement.
Penis Flaccid Circumference (or Flacid Girth)
1. Make sure you are in a completely flaccid state.
2. Place the fabric ruler or string end at the widest part of your penis and wrap it carefully around one time. Mark the spot where the string first touches itself.
3. If using string, take the marked string and lay it against the ruler. Read to the nearest quarter-inch measurement.
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Originally Posted by appleyard[/quote The good thing is I can tell a difference in my penis, flaccid and erect, i dont need to measure to know that this stuff works. I know my penis pretty well, so any change whatsoever is quite evident. (i will start measuring, once i know what and how)
On to my unique question. Kegels- i understand they are very important, but how many a day? how long do you hold each one? Should i kegel when i urinate (i would think this would work the muscle best)? During, before, or after my PE? |
Kegels Exercises Submitted by Playtimer from betterman.com
Once You start with beginner's routine JonPop posted,You will need a good Kegel exercises to add strength to Your penis.
Kegels will make Your penis stronger,Your erections will be firmer,and You will be long-lasting during sex.
Here are some good kegel exercises I found,so You might want to give them a try :
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Kegels for Beginners
The following exercises are simple, effective and very easy to do. These exercises will allow you to build up your PC muscle strength before tackling our intermediate exercises.
Beginner Kegels Exercise I: Urine Flow Pause
Every time you go to the restroom and begin to urinate, stop your urine stream midway and hold it in for as long as you can. Then release, allowing your urine stream to flow freely once again. Repeat several times (at least 5) during each visit to the restroom.
Beginner Kegels Exercise II: Quick Clenches
Quickly clench and unclench your PC muscle for a 10 second period - then take a 10 second break. Repeat 3 times. Note: Each clench may last only a second or less. Just do as many clenches as you can in a 10 second period of time, then stop. Perform three sets of 10 second clenches, then take a 30 second break. Perform (3) 30 second intervals each day. If you are unable to do this many clenches, do as many as you can before your muscle tires out. Each day, strive to do more clenches than the day before. Most beginners are unable to hold a clench for more than 1 or 2 seconds, so this is a great way to effectively build strength for future exercises which require a longer hold.
Beginner Kegels Exercise III: Penis Lifts
In a seated or lying position, attempt to move/lift your penis by flexing your PC muscles. If you are naked, you should see the penis move in some way (most noticeable in semi-erect or fully erect states). However, you do not need to be naked in order to perform this exercise and you do not need to have an erection. Whether you're sitting at home or at work, you can perform this exercise simply by flexing your PC muscles, which will cause your penis to move (or attempt to move). Try to hold the flex for as long as you can each time. Repeat this exercise throughout the day, every single day, as often as you like.
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Intermediate Kegels Exercises
Once you've acquired an adequate amount of strength in your PC muscles, you can step up to our Intermediate PC Exercises. These exercises are guaranteed to take you to the next level of PC strength and sexual improvement.
Intermediate Kegels Exercise I: Basic PC Squeezes
Gradually tighten your PC muscles over a count of five. Then, hold these muscles tight for a count of five and then slowly release them for a count of five to complete the rep (that's a total of 15 seconds per rep). Begin with 10 reps per day and gradually increase to as many as 50 reps per day.
Once you are capable of doing the 50 rep routine, you can scale down your workout. While you want to exercise your PC regularly, you can shift to a maintenance plan. Your maintenance program may consist of 20 reps, 1 - 2 times each day. If at any point sexual enjoyment or your erection strength begins to subside, resume the 50 rep exercise. Remember, you can perform these exercises while watching TV, going to the bathroom or driving to work, so squeeze them in whenever you get a chance.
Kegels Exercise II: Short Squeezes
This exercise is similar to Intermediate Kegels Exercise I; however, you are focusing on shorter, quicker squeezes. Rather than holding the squeeze for a count of 5 each time, hold for a count of 2 (for a total of 6 seconds per rep). Begin with 20 reps per day and gradually increase to as many as 100 reps per day.
Kegels Exercise III: Long, Slow Squeezes
Warm up with a set of 30 short squeezes (1 - 2 seconds each), then tighten as hard and as deeply as you possibly can. When you cannot squeeze any deeper, hold where you are for 20 seconds. Rest for 30 seconds. Repeat 5 times.
After 4 - 6 weeks of daily exercising, you should be able to do this squeeze and hold exercise for at least 1 - 2 minutes at a time, perhaps longer. This particular exercise will give you absolute rock hard erections and the control to last as long as you want in bed. Eventually, work your way up to 10 sets of 2 minute long holds. It may sound like a lot now, but you'll be amazed at how quickly you can build up to that level of strength.
Kegels Exercise IV: The PC Step Workout
This exercise simply involves tightening and relaxing your PC muscle in short steps, or increments. Begin to tighten your PC, hold, then tighten more, hold, a little more, hold, then tighten all that you possibly can and hold. Hold this for 20 seconds, then relax a little bit, hold, relax a little bit more, hold, relax a little more, hold, then finally release the rest. Do this 5 times without resting in between reps.
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Advanced Kegels Exercises: Submitted by Playtimer @betteman.com
Once you've mastered the intermediate exercises, you may want to give Advanced Kegels Exercises a try.
Advanced Kegels Exercise I: The PC Burn
Begin to tighten your PC muscle very slowly. Tighten so slowly that it takes 3 minutes to completely tighten the muscle. At some point, you will feel that you can no longer tighten your PC, but keep going. Go beyond where you think you can go. Keep tightening until your PC begins to burn. Hold very tightly at that point, and breathe very slowly and deeply for 30 seconds. At the end of 30 seconds, tighten your PC even more, continually trying to push yourself. When the burning becomes uncomfortable, release your hold and immediately do 20 PC squeezes. Perform once daily.
Advanced Kegels Exercise II: The PC Pressure Flex
This exercise must be done in private, as it is not as inconspicuous as our other Kegels exercises.
You will need an erection for this exercise; however, a lubricant is not required unless you need it to jelq yourself to an erection.
Once you have a full erection, grasp your penis midway up the shaft. Use your whole hand, gripping with all fingers. Flex your PC muscle and hold for approximately two seconds. Apply medium, constant pressure to your penis with your gripping hand. You will feel some resistance, since you are containing the blood in the penis. Your penis will also want to rise, but keep it in one place. You are applying pressure against both functions of the PC muscle - blood movement and erection rigidity.
Begin with a set of ten repetitions. This should take approximately 30 seconds to 1 minute, depending on how long you pause between flexes. Do as many sets of ten as you can until you can no longer flex against resistance.
Gradually work your way up to more and more repetitions. If you feel like you're ready for a new challenge, you may want to apply more pressure downwards (not squeezing harder, but pushing down against your PC muscle). The advanced PC exercise should not take more than 3 to 5 minutes total. Perform once daily. You can alternate this daily exercise with the Kegel Burn if you like, or perform both exercises each day.
Good luck,
Play
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Originally Posted by appleyard [/quote Also, i feel pretty confident that i will be ready for an advanced routine well before 90 days. How can you tell when you are ready? I know not to get too eager but my unit responds really well to PE. My sessions have gone really well and i have always experimented with stretching. I wouldnt be surprised if i had gained a little already, i kinda wish i wouldve measured before my first session... Have any of you moved to an advanced routine earlier than 90 days in? Sucess? injuries? gain? no gain?
Again thank you all for your advice... i wish i wouldve known about this stuff when i was younger. |
My advice appleyard: Try to think of the 90 day routine as "Boot Camp" It's only 90 days and you will have a well conditioned penis at the end of the program. I can link several very good advanced exercises when you are ready. Don't be in a hurry. This is a marathon, not a sprint. I've been at PE for over 5 years. Listen to your body and listen to the advice given by the vets. Good Luck. JP
another newbie with questions 
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