JP's 90 Day Beginner Routine

[XitemeM]

Thank you for sharing! I am a very new member! I was just wondering the duration of time of when to expect visible changes! Thank you once again!

It varies but I reckon you should feel more plump and heavy than ever before after your first session. Measurable BPEL gains comes in time, but flaccid gains can come fast for most I think.

[alcohol]

Hi everyone, I finished my 3 months of this method and I have seen some gains.

I'm going to continue this routine increasing progressively repetitions

[tn936]

Has anyone tried to COOL DOWN at the end of a workout instead of WARMING up again? I am a former collegiate runner and the best way to recover our muscles was to take ICE BATHS.

Now, I know none of us just want to go ahead and put our penis in some cold water, but I am curious if the recovery results would actually be better.

[Steve23]

Has anyone tried to COOL DOWN at the end of a workout instead of WARMING up again? I am a former collegiate runner and the best way to recover our muscles was to take ICE BATHS.

Now, I know none of us just want to go ahead and put our penis in some cold water, but I am curious if the recovery results would actually be better.

The penis doesn't have skeletal muscle, so it does not work the same.

[MrB8]

I do not ice after a normal PE session. Because I use heat from an IR lamp throughout a session, I do not need to use heat at the end of a session; in effect I already am. My penis is as warm as it is ever going to get. I just keep it under slight stretch as it cools down to normal body temperature.
If you do not use an IR lamp, to achieve the same, you would warm down as recommended in the newbie routine, and every other PE routine.

It is important not to get use too much heat for the warm down. The purpose of the warm down is to encourage 'hang', so you want your penis to feel warm and comfortable. Using too much heat can actually cause turtling, because your penis wants to be at natural body heat, so it will reduce it's surface area. If your penis is already still warm at the end of your exercises, you do not need to do a specific warm down. Just try to keep it extended as it returns to body temperature.

Plenty of heat is useful for making the tissues as malleable as possible before and during exercises, but is too much for encouraging maximum hang after a session.


If I have had a very intense session, or there is any active inflammation, (i.e. I have got it wrong and over-trained my penis; we all do it occasionally), I allow it to cool naturally to body temperature, then ice it.

Icing will cause turtling, for the same reason as excess heat (see above). However, because the penis wants to be at body temperature, when the ice is removed the penis will be flushed with lots of fresh, warm, oxygen and nutrient laden blood, to get it to body temperature as fast as possible. This will, in the absence of injury, allow good hang. At the same time it will flush out metabolic by-products caused by PE exercises, and 'feed' the tissues. It will actually decrease discolouration etc. in the process. Think about it: ice has been used on extrinsic injuries (think black eyes, football tackle bruises and oedema etc.) for many years. It certainly won't make discolouration worse!

Use of Ice

ICE is simple, safe and very effective for many injuries and painful musculoskeletal conditions.

Ice in any form may be used - gel packs, water with ice in it, bags of frozen peas, crushed ice in a polythene bag - whatever is most convenient. Please don't use ice direct on skin, it can cause nasty 'cold burns' or can stick, which is very unpleasant! Whatever you use wrap it in a dry or damp tea towel or similar. (Dry is essential in cold weather if outside).

Ice has a two-fold effect. Initially it decreases tissue temperature and causes local blood vessels to constrict. As the body tries to re-establish homeostasis, its effect changes to increase tissue temperature and dilate the blood vessels in deep tissue. These responses alternate.


Cold applied locally to the site of the injury will:

- chill pain receptors, decreasing pain

- constrict local blood vessels, slowing blood circulation, stopping bleeding and reducing inflammation

- dilate deep blood vessels, bringing nutrients to the area and speeding removal of debris from inflammation

- reduce muscle spasm

- decrease tissue damage

Healing time is directly proportional to the amount of swelling, so it is vital to control swelling as soon as possible after an injury, and not allow further damage to surrounding tissue.

How long to ice an area for depends on the area - icing an area for too long can cause cold damage. A finger for example will take much less icing (e.g. 5 mins.) than a thigh, and a superficial injury will take less than a deep injury. Generally no body part should ever be iced for more than 20-25 mins . If icing a wrist or ankle in water with ice in it, keep fingers/toes out of the water. Use your common sense.


When using ice you will feel the following stages:

- Cold

- Burn

- Ache

- Numbness

When you feel numbness has been achieved, stop icing. The treatment can be repeated when the part has warmed up again. Cold therapy may be continued for 24 to 48 hours following the injury. Two to three times a day is usual, although with a more severe injury this may be increased.


Ice therapy is generally very safe when used within the time recommendations above. However, it is NOT recommended if you have:



- allergy to cold

- collagen disease

- circulatory problems

- rheumatoid arthritis

- cardiac problems

- Reynaud's disease



Additionally, ice should not be used over a superficial nerve or areas of impaired sensation or paralysis. If in doubt always consult your doctor before using cold therapy.

A word about the ever popular cold sprays. Although they have their place, I would not recommend them. They are difficult to use effectively. If used insufficiently they do the opposite of what is intended - they chill the surface, but no lower, which causes a reflex reaction by the body of increasing blood flow to warm the area. If used enough to cool deep tissue, they are liable to cause freeze burns to the skin.

[tn936]

Thanks for all the feedback on the COLD recovery! I'm in the business field, not science/anatomy so all of your knowledge helps a lot!

"PE Long & Prosper!" haha

[zigzag]

Hey HotRod, this means your ligs are nice and loose. Do your exercies in all directions.
Hanging would probably do you a lot of good.

Hi
I am a new member of PEGym - and would like to ask a question.
I experience LOT at 3 o'clock 12 o'clock and 9o'clocl, but still some strong tug at 6 o'clock.
What would be the best excercise program for me?

Thanks

[moregainz]

Hey everyone

I'm going into my 2nd month of the program and have noticed gains in girth but nothing in length. I was wondering if I could add another set of stretching to my routine to see if the could help with length? Also, how long does it usually take to start seeing gains in length for a beginner? Thanks!

[ThirdArm]

Hi
I experience LOT at 3 o'clock 12 o'clock and 9o'clocl, but still some strong tug at 6 o'clock.
What would be the best excercise program for me?

LOT is just a test. It has no bearing on programming choice, at least not until the theory is more solidified. So choose any beginner program you like.

I'm going into my 2nd month of the program and have noticed gains in girth but nothing in length. I was wondering if I could add another set of stretching to my routine to see if the could help with length? Also, how long does it usually take to start seeing gains in length for a beginner? Thanks!

Your pattern of gains is common - not a problem.

Since JP's is already an intensive routine, I would not add further stretching yet. I'm not saying that one more round of stretching would suddenly and drastically overwork your penis, but it's usually after the 3 months time frame that guys start to reevaluate their programs and consider making changes. Keep at it for now.

[HumbleGains]

Hi everyone,
I've been doing the program for a week now and I've found that I can't really do strong kegels while gripping my penis. I can do them fine when I'm just sitting around or when I have a full on erection but I can't seem to do them strong while stretching. Is that normal and is there a way that I can get them stronger? It's just a matter of doing them more, I think.