The Order of Exercises, Challenges of Quitting Porn & More

In this Ask the Experts section, AJ “Big Al” Alfaro answers questions and comments about the order of exercises, the challenges of quitting porn, waning EQ, and more.

Exercise order is important to maximize your gains.

Exercise order is important to maximize your gains.

Q. Does it make a big difference if you girth exercise...

...before jelqing? Or, would it be more beneficial to do it afterwards?

Big Al: Exercise order is important. When they're done in the correct order, exercises accentuate each other. Here's a summary of the order and the description of what each aspect of training accomplishes:

  • Warm up- imparts blood flow and heats up (softens) tissues in preparation for safer, more efficient training
  • Girth work- more blood flow and concentrated tissue expansion, also helps to stretch the tunica (making length work more productive)
  • Length work- to target the penis (tunica, corpora, corpus, etc. as well as the suspensory and fundiform ligs)
  • Stamina work (the feeder portion of the workout where massive amounts of blood are sent to the genitals for heat, further stretching, and recovery in the removal of built up toxins like lactic acid
  • Warm down- maintains tissue expansion, further promotes blood flow and removal of built up toxins

Girth exercises are usually done before length exercises as doing girth work immediately after intense stretches may be difficult.

Comment: I did go over your article and some of it was really eye-opening,...

...but I think it ended too quickly. You went right into the PE stuff and didn't completely address the challenges of quitting porn.

Big Al: Your honest review is most appreciated 🙂 The addiction angle can in itself consume several articles worth of writing, and the issue can be complex - depending on the individuals' depth of involvement. The porn addiction section was meant to be both a summary and an "entry level" instruction guide for dealing with the habit.

Some men can kick the habit without too much of a problem, especially if they have an active support system. In cases where there is severe addiction, the damage can be so great that psychological or some other type of professional, outside support will be required.

It's vital to note that there is no shame in admitting you need help when you aren't able to fully help yourself. In cases where you have a coach to help you, attention would be individualized to cater to your specific needs. One truly needs to find it within themselves to figure out WHY they have these strong feelings of being unable to kick the habit.

Merely stopping porn may not resolve what's likely a deeper insecurity and would just cause you to transfer your dependence on stimuli to something else. At the root of it, in most cases, is a lack of self confidence and a feeling of helplessness. In more severe cases, there is a tendency towards shame and self-destruction. The following article on the above subject may be of interest to you: https://www.pegym.com/articles/detraining-effect-understanding-reversing-negative-habits-improve-erection-quality-sexual-confidence-part-1

There's a balancing act between required levels of activity and recuperative abilities to maintain EQ.

There's a balancing act between required levels of activity and recuperative abilities to maintain EQ.

Comment: My morning EQ is around a 7-8,...

...but during starts and stops and usually sex it is 9-10. I just wanted to achieve my rock hard erection first thing in the morning as well. My sexual confidence is high besides one occurrence the other night.

This may sound strange, but the last two weeks I had not had sex or masturbated much. I was less horny, and my EQ started to wane. On weeks where I have sex 2-3 times a week, there is never any problems with any of this, even with a solid training routine. I am starting to feel "if you don't use it, you lose it" type of thing.

Big Al: There is a sort of balancing act between required levels of activity and recuperative abilities. For example, when one is usually at the tail end of a training cycle, they may experience slightly lower levels of EQ, due to the combined cumulative effects of training and the increased levels of intensity/volume of their routine. That's the reason behind why you're instructed to take a layoff after a training cycle, so that you not only experience recovery, but a rebound effect which should leave you with greater EQ and size.

Logging these details can be important, because they can show you the patterns of WHERE in your training cycle these issues start to occur. This will allow you to further refine your training for maximum recovery and gains. That being said, if you're nowhere near being fatigued, yet you take excessive rest, you can start to experience a detraining effect.

A weekly suggested routine

A weekly suggested routine, starts weeks 1 and 2 with 3 days of training.

Q. Could i have a format of specific days...

... that I should do the work outs, instead of just 3 times a week? I feel like I can stay more on track this way.

Big Al: The standard format for the beginner routine is as follows:

  • Warm up
  • Jelqs
  • Oriental Massage
  • Kegels
  • Stop and Starts
  • Warm down

The optimal format for recovery for the beginner routine is as follows (sample):

Weeks 1 & 2:

  • Monday: Train
  • Tuesday: Rest
  • Wednesday:Train
  • Thursday: Rest
  • Friday: Train
  • Saturday & Sunday: Rest

Weeks 3 & 4:

  • Monday: Train
  • Tuesday: Train
  • Wednesday: Rest
  • Thursday: Train
  • Friday: Train
  • Saturday & Sunday: Rest

Weeks 5 & 6 (this is where it gets more elaborate and much more challenging):

  • Monday Morning: Train (full routine)
  • Monday Evening: Train (enlargement portion (Jelqs & OMs) + warm ups and warm downs only)
  • Tuesday Morning: Train (full routine)
  • Tuesday Evening: Train (enlargement portion (Jelqs & OMs) + warm ups and warm downs only)
  • Wednesday Morning: Train (enlargement portion (Jelqs & OMs) + warm ups and warm downs only)
  • Wednesday Evening: Train (enlargement portion (Jelqs & OMs) + warm ups and warm downs only)
  • Thursday Morning: Train (full routine)
  • Thursday Evening: Train (enlargement portion (Jelqs & OMs) + warm ups and warm downs only)
  • Friday Morning: Train (full routine)
  • Friday Evening: Train (enlargement portion (Jelqs & OMs) + warm ups and warm downs only)
  • Saturday & Sunday: Rest

Q. I've been able to work up to doing a lot more kegels,...

... but now I keep getting spasms in my PC muscles. I've read on the forums that balancing kegels with reverse kegels helps, but this has only made the soreness worse. What's wrong?

Big Al: Involuntary kegels/muscle contractions (spasms) are a sign of overwork. Contrary to popular belief on the forums, you cannot heal an overstressed muscle by doing exercises that appear to work their antagonists. For one, even when you work a specific muscle group, you almost always end up invariably working the antagonist group.

A good example to observe this effect is the bench press exercise, where the target group is the chest, shoulders, and triceps. During the negative phase of the exercise, the lats, traps, and biceps (antagonists) come heavily into play as stabilizers. An overstressed muscle needs REST. Now the issue of doing antagonist exercises to correct developmental imbalances are sound, but that's assuming you're merely dealing with an imbalance not an overstressed muscle.

Q. I've heard that jelqing with an erection is the way to go for girth,...

... but I'm having a hard time doing it that way. Is it worth it?

Big Al: Actually, training past a 90% erection for exercises like the squeeze, while raising the effectiveness, causes the risk of injury to rise dramatically. GREAT care should be taken when doing squeezes, jelqs, or ULIs above 90% erect. What will help you avoid injury is to take your time with training at high erection levels or when incorporating new techniques. Even if you require a few sessions to get adjusted to a new movement, that's vastly preferable to hurting yourself.

Comments are closed.