[remek]

A few guys were asking me for an advanced routine with some tips. Here is what I sent them. I thought this might be useful for some of you.

Note: This routine is for advanced users. Follow the beginners routine for three months before you do the following.


First, skip the warm-down.
This will a) save you some time, and b) it is quite possible that a warm-down might have the opposite effect. In other words, its possible that a warm-down can harm your gains. If you want to research into this more, start at this thread: Connective tissue- FIRST "THREAD OF THE YEAR"


Also, you might want to try an IR warm-up.
Good info about the IR warm-up can be located here: http://www.exercisingthepenis.com/gu...guide-5-warmup. There is also tons of other infra red information on this site. Here is a list of good possiblities: http://www.thundersplace.org/forum/s...earchid=709471. There is also the possiblity that using infrared will allow you to heal your better. The best thing about the infrared is that you can use it during the work-out! This will provide maximum compression and traction (the two things you are aiming for). If you decide to go this route (as I suggest), then make sure to cover the testicles. Some people use a sock, but I prefer underwear. Simply put on some whitey tighties and pull your penis through the whole. This will keep your testicles covered and you won't have to worry about the sock slipping off.


Second, if possible try splitting up your routine. Try doing your length in the morning and your girth in the evening (or vice versa). This has a lot of benifts, I promise. It allows you to a) focus really good on the 10-15 minutes that you are working out. Thus, you won't get as bored and you will really be working your penis out for the whole work out, instead of slacking off towards the end (as many of us do).
b) It is believed that working out your penis more than once a day allows it to be in a "growth period" for a longer time. This can lead to more growth.

Third, here is a good advanced routine.
Kaz, do the beginner routie for a month before you add these. I won't know where you are ready, but you should. Either way make sure there is no pain. My motto is: "Pain, no gain!" Meaning, if you feel pain, then there is a big chance you won't gain.
Saturn, you should be ready to start these:

I am going to list three stretches to start you off:
1) Active Isolated stretches.
These are commonly known as JAI stretches. Kaz, I know English isn't your native language, so I am going to give you two links explaing the JAI stretches. Here: JAI Stretch ~ Johan's Active Isolated Stretches and here: http://www.exercisingthepenis.com/gu...t-guide-10-aos. Do 60 each workout day and move up 5 a week until you hit 100. Make sure you do them lightly, as the guides say.

2) Leg up BTC stretches.
These have many names. Basically, put your leg up on a chair/table/desk (the higher up it is the more intense the stretch). Start off low first, and then work yourself up. Trust me on this, you don't want to start at a hight intensity right away, you might jip yourself out of future gains. Start out at with a chair, then move up to a something a little higher, and then higher.
Anyways, to do the stretch:
With leg up, put arm behind the back and pull your penis down and Between The Cheeks (BTC). You should feel an amazing ligament stretch doing this. As time goes on, you can use two hands to get more intensity. Do this stretch for 30-seconds to 1 minute, for 5 total sets, equaling 5 minutes of total Leg up BTC stretch.

3) The Double stretch. These also have many names. They are commonly known as Dual fulcrum stretches. Call it what you want, I don't care. None of these stretches are mine; they have been created by many. The point is it stretches the penis and the tunica very well (and the skin too). To do this,
Grab your penis an inch below the glans and stretch outward with one hand.
With the other hand grab the penis an inch above base and stretch inward (i.e. towards your pubic bone).
Basically, you are are stretching outward with one hand and inward with the other hand. This provides an amazing stretch along the penis (especially in the areas between the two hands). Even more so, where the two stretches meet there will be great tension (and great traction -- what we are aiming for when stretching). Do this stretch for 1 minute for a total of 5 sets. Again, 5 minutes of total Double stretch time.

I have created my own variation of this stretch. I call it the Rotating Double stretch. This is an advanced variation so wait at least 2-4 weeks before adapting to it. Again, the quicker you move up, the more liable to injury you are, and the less chance of gaining you will have.

Basically, do a rotating stretch while doing the double stretch.


Now, add the above three stretches to an additional 2-3 minutes of normal warm-up manual stretching. This gives you 15 minutes of stretching. Do these in the morning, and your girth/jelqing routine at night (or vice versa).



For girth/jelq routine, I recommend something along the following. You both (kaz and Saturn) can modify it to fit your needs:
10 minutes of jelqing. As time goes on, make these jelqs intense. To do this, add more time per jelq (i.e. 3-5 second jelqs), and more pressure to the jelq.
Every 2 minutes, do an intense ULI. This should last 30 seconds. Here is the ULI video: Uli #3 Video
To recap, you have 10 minutes of jelqing combined with 5 intense ULI's.

Imediatelly follow the jelqing combination with 5 minutes pf sadsak slinkies. These also have many names. Who invented them first? Who knows, probably Al Gore. The key point is that they work. Sadsak Slinky Video



The Overview:
15 minutes of length in AM
15 minutes of Girth in PM
Warmup before both (5-10 minutes, depending on your time. Use an infrared lamp if you can before and during, but not after.

Do this 4 days a week for the first two weeks, and then 5 days a week for four weeks. On the 7th week, take a week off and restart.


Also, I saved the most important part for last. Do your kegels. They help for growth and hardness in many ways. Do 10-20 minutes a day, forever. They are very easy to do (knock them out when you are in the car).


Good luck. Hope this helps you guys.

- remek

[meangreen]

can anyone give me a link or the name of a place where i can get a good infrared lamp ?

[timesbechangin]

I got mine from the local pet store.

But I found what seems like a good site on the net:

http://store.yahoo.com/pet-guys/-097612331500.html
They had a 5 star rating from 348 users on Froogle. It looked pretty cheap too.


But watch out you will need a lamp for that bulb. For mine I simply used a desk lamp.

[meangreen]

i saw a heat bulb at walmart and a lamp but the lamp said use no more than 60 watts but the bulb was i think 150 watts. so can i just use that bulb on a regular desk lamp anyway ?

[timesbechangin]

You will want a lamp that can handle the wattage you are using. If not then you won't be getting the full potential of the lamp -- and the warm up.

[remek]

Timez,

Very good point.

mean, how has the lamp been working for you?

[lilbigguy]

Great tips!!!

This is a good must-read by all intermediate/advanced users!

[slanker]

I just found this, this is a great read for the stretches so I bumped this thread for my reference and for others who are new here.

[kingpole]

I like to follow up a workout with erect fowfer or fowfers. I don't know if this would be consideed a warm down. I guess the not warm down is like cooking pasta. When draining it you want run tap water on it to cut the cooking off.

[Cperman]

This is an excellent routine. Thanks Remek!