[rbi99]

In weight training you typically use less weight and more reps in order to tone. If you increase weight and decrease reps you gain size. Finally, even more weight and even fewer reps will lead to strength. When lifters use periodization, they will cycle through these, sticking with one for a set period of time, then the next, and so on. Typically however, they don't do all three in one set, or follow one workout for toning, with a strength workout.

This leads me to kegeling. The nice thing about kegels is that it is the closet thing to lifting in PE. I mean you yank your crank today for 30 secs, but could you have gone for 45, or even more? Kegels on the other hand, are measurable. Maybe last month I could only do 30 quick ones before my BC muscle was exhausted, and now I am doing 45. If I worked it to exhaustion both times, I clearly have demonstrated that it is stronger.

This all leads up to where I really want to go with all of this, which is how best to exercise the BC muscle. For analogy purposes, a lot of quick kegels would be similar to toning in weight lifting. Holding the kegels for 5-10 secs would equate to building size, and holding for say 30 or more secs would be like lifting for strength. Since the BC muscle is the one muscle in PE'ing that is actually a muscle, should it be worked out like a lifter works out with weights? In other words, is it smart to do all three kinds of kegels in a workout, or would it be better to choose one form and stick with it for awhile?

Personally I usually start with say 50 quick ones, then 25 five second ones, then 10 ten second ones, and then try to hold for as long as I can. Yet I would never dream of doing this in my lifting routine. The typical answer we hear is that you should do what feels right for you, but I wonder if doing different length holds in each workout is the best way to go about it.
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[Pegasus]

An interesting theory.

[Jimi]

Ive been hoping for some advice on kegeling as well when it comes to whether to try fast quick ones or hold for as long as possible. The whole, do whats most comfortable for you idea does not seem to apply here seeing as they both seem comfortable and both will exhaust your unit when done enough. Hope your theory picks up interest in others!

[Pegasus]

Most people start with short quick kegals and only after they build some volume, do they do long holds. Most guys are not capable of long holds at first and you can overwork these muscles.
However for an experienced PEer this question is of interest. I did kegals for many years (self taught) , but never really had a routine per say. All sorts of possibilities , a beginers routine containing mainly quick kegals, an intermediate routine containing long holds and an advanced routine with towel lifts.

[oscar5050]

I am an old guy, all I could do was few short kegals when I started & I was tired. Now without thinking about it, I do all three of the exercises. The last one is my gauge, if I am getting stronger. I do mine on the way to work, seems to make the trip shorter.

[Pegasus]

Hey I do kegals on the way to work too. Would like to know how you manage towel lifts during travel though.

[rbi99]

Would be great if a vet chimed in on the whats and whys of a good kegeling routine.

[Pegasus]

There is info on kegals and kegal routines on this site rbi99. Many of us have kegaled for many years, but were self taught and had to find our way in the dark. Your question is a good one and will I hope add to the subject. My main reason to kegal, was to achieve higher edgeing ability.