PNF, Not Seeing Gains, Rest Week Dos & Don’ts, and More

Intense exercises, like PNF, can lead to burn out if you're not careful.

In this Ask the Experts section, AJ “Big Al” Alfaro answers questions about using PNF for your next training cycle, not seeing gains, rest week dos and don’ts, and more.

Intense exercises, like PNF, can lead to burn out if you're not careful.
Intense exercises, like PNF, can lead to burn out if you’re not careful.

Q: I’d like to start my next six week training cycle…

… using the PNF as my length exercise. Please advise on how to do that.

Big Al: Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching offers the benefit of your being able to eliminate some or all of the kegels from your stamina routine– due to your having to do them as part of the exercise.

When using the PNF each session, it might make more sense if you were to try the routine on a four-week cycle instead of six. That doesn’t mean that you’d take a layoff after week four, we’d merely reassess your progress with the PNF. This is due to the high intensity of that exercise, which can cause rapid gains but also lead to  premature “burnout”.

Q: I haven’t been training too regularly,…

… but I still try to do some jelqs and stretches when I get the time. After a couple of months, I haven’t seen any gains at all. What’s wrong?

Big Al: It’s vital to understand that, in order to make gains, you need to use precision. To maximize gains and to get the most efficiency from your training, it’s important you make small but very regular increases from session-to-session. Only by doing this can you hope to safely but quickly make gains. If training is done with little regards to this (unless you’re a very easy gainer), you can’t really expect to make much progress. This philosophy applies to most forms of training, not just penis enlargement.

Q: Are there any do’s and don’ts for the rest weeks?…

… I figured I would just do stamina work 3-4 times a week and no exercises.

Big Al: Yes- REST- that means no structured stamina work. If you are not currently sexually active, then some light, unstructured stamina training would be recommended, as long as it’s done in a stress-free manner. The rest period is as much for getting a mental break from training as it is for the
physical part.

Start and Stop is the best exercise you can do for your penis.
Start and Stop is the best exercise you can do for your penis.

Q: I don’t have too much time to train,…

…so I cut back on stamina work and sometimes the whole routine. Can I make gains by doing the Stop and Start just once a week?

Big Al: The Stop and Start is, in my opinion, THE best exercise you can do for your penis. If you had to choose just one, that one should be it. The exception is if you’re very sexually active you can forgo some or all of the stamina work, but you should attempt to be able to duplicate a performance as outlined in the Stop and Start exercise (20-25 minutes maintaining a rock hard erection and having control over when you ejaculate). If you are not able to do that, then specific stamina exercises would be recommended.

On the time issue- the following may be of some help to you:

Skin darkening often occurs
Skin darkening often occurs when pumping for long periods of time, especially with cock rings.

Q: What’s the reason for skin darkening…

…when using pumps? Why does this happen?

Big Al: What you’re describing is very likely “hemosiderin” stains. They’re common among men who pump for long periods (especially with cock rings) and among those who do very high intensity PE movements like clamping. They’re the result of subcutaneous bruising that leaves behind iron (and
other material) deposits. Lots of hot wraps combined with massage, and a topical ointment with B-5 (pantothenic acid) should help remove them.

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AJ “Big Al” Alfaro. AJ is the lead trainer on He is also the founder of He has been featured on MSNBC, CNN,, Men’s Health, as well as a growing number of journals. AJ has more than 2 decades of experience helping men reach their male enhancement goals. He is also the author of several books, including “For Men Only“, “How To Get Incredibly Huge and Super Strong Naturally”, and “StrengthBodybuilding.”


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