Gym Exercises To Assist PE gains

[NotoriousWOODstar Junior Member Find all posts View Profile Close NotoriousWOODstar]

Recently been attending the gym quite frequently (3 times a week). Need to get in shape and more toned (defined). I was wondering what exercises, gym equipment etc have assisted in quickening or maintaining gains made to length and girth

[NP97 Retired ModeratorPEGym Hero Find all posts View Profile Close NP97]

Cardio!
Just being healthy is enough to help with gains. Eat healthy, get sleep, work out regularly.

[GTO Retired ModeratorPEGym EditorPEGym Hero Find all posts View Profile Close GTO]

Cardio!
Just being healthy is enough to help with gains. Eat healthy, get sleep, work out regularly.

I agree - good cardio supports good over all circulation

[Johndoe Senior Member Find all posts View Profile Close Johndoe]

Cardio for sure just as the guys above listed. Libido can be improved through increasing testosterone levels, which can be done through compound exercises like squat and deadlift. Increased libido can sometimes translate to higher erection quality.

[NotoriousWOODstar Junior Member Find all posts View Profile Close NotoriousWOODstar]

I am currently doing weights; following a beginner routine. Would you advise combining it with cardio. I have quite a broad structure.

[LOLface Senior Member Find all posts View Profile Close LOLface]

yes do cardio dont listen to anyone that says otherwise. Nothing wrong with 15min run.

[kingpole Retired ModeratorPEGym Hero Find all posts View Profile Close kingpole]

Squats, lunges, cardio routines that are not over 30 minutes long in duration.

[milkboy Junior Member Find all posts View Profile Close milkboy]

I imagine a big part of why you're going to the gym is to look good for the ladies. In that case, cardio serves a double benefit. I find it to be much more beneficial to work towards toning up or staying as lean as possible rather than lifting heavy and eating more only to put on both fat and muscle.

[deleteduser Senior Member Find all posts View Profile Close deleteduser]

I would have to agree with cardio. Also work your legs to up your testosterone production. Squats, deadlifts, lunges all up your test production and get the blood flowing to your lower half.

[evolution Junior Member Find all posts View Profile Close evolution]

Edit: higherone beat me to it!

If you're looking for lifts I'd say the big compound exercises in order of importance:

1. Squats
2. Deadlifts
3. Pullups/Weighted Pullups
4. Bench Press / Military Press

I used to lift there's a lot of research that points to squats (mainly) and the other exercises listed (to a lesser extent) as helping with testoterone levels.

I don't know if there's a correlation between good PE and T levels, but I'd think high T certainly couldn't hurt. The other big factors in T levels, and just general health are:

GET ENOUGH SLEEP. Can't emphasize that enough. The difference between getting 6 hours sleep a night and 8 hours sleep is huge for recovery and general well-being.

NUTRITION. Eat your vegetables, stay away from processed foods as much as possible.

Edit 2: Also want to warn you - be careful, lift slow with perfect form and be realistic. Get a spotter/trainer who knows what he's doing. A back or leg injury related to something like a sloppy squat or deadlift is nothing to play with and can really set you back. Also really be sure that you're doing your shoulder exercises properly, it's possible to mess up your rotator if you're using bad form.

[wind chill Senior Member Find all posts View Profile Close wind chill]

I would have to agree with cardio. Also work your legs to up your testosterone production. Squats, deadlifts, lunges all up your test production and get the blood flowing to your lower half.

I see testosterone is mentioned quite often.Well test will not make penis bigger.I see people making corelation with this.HIGH TEST LEVELs=bigger dick. simple answer NO.
About protein,protein is a must for PE imo and should be consumed but PE is not GYm.People make this correlation quite often,i mean it has some similarites but the it ain't exactly the same.THe point of PE is doing the excercises and getting adequate rest.That's it.IN bodybuilding 90% depends on you diet.Here things are different and the only 2 thing that should be looked after are Doing the excercises and gettin adequate rest as i mentioned

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

I see testosterone is mentioned quite often.Well test will not make penis bigger.I see people making corelation with this.HIGH TEST LEVELs=bigger dick. simple answer NO.
About protein,protein is a must for PE imo and should be consumed but PE is not GYm.People make this correlation quite often,i mean it has some similarites but the it ain't exactly the same.THe point of PE is doing the excercises and getting adequate rest.That's it.IN bodybuilding 90% depends on you diet.Here things are different and the only 2 thing that should be looked after are Doing the excercises and gettin adequate rest as i mentioned

There's an exception to this- if someone is deficient in testosterone to begin with, normalizing T levels could cause a normalization of penis size as well. Note that deficient T levels can be a cause of hypogonadism and micropenis.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

You may naturally cause releases in T and GH by taking part in heavy, high-rep full-body exercises. I'll clarify what I mean by what seems to be an oxymoron.

"Breather squats" were once considered [in bodybuilding/weight training circles] to be one of the most effective forms of generating mass, strength, and overall toughening. They were more recently made popular with the release of the book "Super Squats". You perform it as follows:

After a thorough warm up, take a weight that you can normally do for 10 reps and start by squatting regularly until you start approaching fatigue. From here, you're to pause in between reps (with the bar still on your back) and take deep breaths- as many as you need to get you to the next rep. It's not unusual to find yourself breathing extremely hard- requiring long pauses and even feeling a bit sick towards your last few reps. Try for 20 reps total.

The above exercise is normally immediately followed by light, high rep across-the-bench pullovers to further expand the rib cage- taking full advantage of the extremely heavy breathing you'll be doing once you're done with the squat.

Normally one series of breather squats/pullovers will do the trick. You can substitute the deadlift for the squat if it better suits you.

Needless to say, this isn't a routine that should be done without building up to it first. If you're new to weight training you should build up a solid strength/endurance base before trying something like the above.