Increased erection of the penis - Exercise for Skeletal Penile Muscle Growth BCM and

**nupru** · 02-13-2021

In our Russian-language forum on penis enlargement, exercise is used to improve erection and growth of skeletal muscles of the penis BCM and ICM through their training exercises in conjunction with kegel exercise. I am not a native English speaker, I translate the text into English using a google translator. Forgive me, please, if something is not clear. You can ask questions to clarify the exercise.
What I will explain is some familiar connection between Kegel exercises and manual stretching, but not entirely simple. First of all, this is an exercise for the resistance of your erection, when I began to practice this, I always had muscle fatigue, not soreness, but just the usual fatigue. After 2 months of training, my erection, even without the main penis enlargement program, became 10/10. After ejaculation, my penis still "stakes", which I have not noticed in myself for a long time. Secondly, the exercise increases the size of the BPEL and brings it closer to the stretched BPFSL.
A person who has stretched the tunic of the penis achieves a significant difference in BPFSL and BPEL. At such times, erectile indicators make it clear that the amount of blood filling the shaft of the penis is not enough. From this, an erection of the penis can seem sluggish, and beginners have a fear of becoming impotent.
What you need to do is focus on the exercises that will give you the best tools to produce more smooth muscle and make the sinusoidal chambers in your corpora cavernosa bigger. This will speed up the process to get BPEL growth.
The name of the topic is bodybuilding of the penis, and here it is necessary to dwell on skeletal muscles.
Smooth muscle is the factor that keeps the sinusoids from expanding more in order to achieve maximum erection and, so to speak, fill the space. When contracting, smooth muscles constrict the corpora cavernosa of the penis, contracting the sinusoids. The same thing happens with expansion by analogy. But not until smooth muscle is “trained” to stretch more when relaxed, or grow larger, or even have more cells due to hyperplasia. A larger BPEL or EG is achieved by filling in a more spacious tunic in this way.
Bulbospongy muscle (hereinafter BCM) and ischiocavernous muscle (hereinafter ICM) are skeletal muscles (in part). When attached to the tunic, the long BCM fibers run along the ventral thickening and blend into the thick smooth muscle mass, while the ICM bundles run along the sides and top of the tunic, they radiate from the dorsal thickening of the tunic and penetrate into and between the layers of the sheath. According to the study, there was a significant difference in the thickness of these muscle grooves with the healthy group and those with erectile dysfunction.
Since BCM and ICM are both skeletal muscle, they can be grown through bodybuilding exercises. From bodybuilding, we can see that muscle cells can be enlarged many times by hypertrophy. All we need is the right exercises to attack these ICM and BCM muscle grooves.
It turns out to be useful in terms of erectile indicators as well. We know from strength sports and the basics of bodybuilding that to build muscle and strength, you need to have well-functioning muscles. Well-functioning BCM and ICM muscles will automatically provide better erections. Well-functioning muscles require good nerve function and good muscle control, and this can only be achieved by systematically training those muscles by contracting them. The Kegel exercise, familiar to everyone, will help us with this.
Kegel can provide well-functioning nerve and muscle functions, but they can be easily thrown off balance since BCM is the dominant muscle in Kegel. To do this right, you have to concentrate on muscle contraction, which may not be that easy ... There are tons of posts about Kegel and I won't go into them as these topics can be very confusing. There are authors who often do not even know what muscles they are talking about, and each such discussion only darkens the mind more.
In a nutshell: you need to find a way to contract the ICM and BCM muscles separately.
These workouts are separate from any other activities associated with penis growth exercises.
Exercise is best done with approximately 50% erection levels. The shaft of the penis is deep enough and extended to have the best possible muscle contraction, and soft enough to bend and twist to achieve every aspect of muscle striation. By doing forced contractions (Kegels), you must maintain full control over the muscles that you train. You should not try to stretch other fabrics while doing this.
The force of the arm is used sufficient to stretch the muscle under tension, but not to the point where muscle contraction fails due to strong tension, the following is important: you do not need to pull hard, you need to find the point where the muscle is hard but it is possible to contract. When the contraction relaxes, do not allow the muscle to stretch freely until it is completely at rest, keep it slightly contracted during the approach. You can work in the usual builder mode (example: 3 sets of 12 reps)
Thesis:
Tighten the target muscle with full force and stretch the muscle to loosen the contraction.
Never completely lose a contraction in a training set.
Since you've read the research in the links above, you can figure out which way to pull. The BCM contracts distinctly if you do resistance by stretching it upward (trunk to navel). ICM left and right.
What can I tell you from the life hacks that I managed to find out on myself. The use of pivot points works best on all possible areas. Changing the degree has the same effect (example: 20 ° / 40 ° / 60 ° from the navel). The easiest way to feel ICM is lying down, just like BCM. BCM is easy to train and as a rule, it is well trained by nupers, which cannot be said about ICM. It takes me 20 minutes to train on average to achieve significant fatigue, I finish with an egg massage. Schedule 1/2 is good enough for me, 2 days recovery is good enough.
A little more reasoning. Remember that feeling when you stretched very well and you feel weak erection, this is a partly overworked BCM muscle, but after 2-3 days of rest, the erection is normal again, this opens your eyes to some things.

**Pegasus** · 02-13-2021

Sorry do not see the links to research .

Why 50% erect ?
There are more than 2 muscles in the pelvic floor what is behind the choice to isolate these in particular ?
Is there a particular reason to do kegel under stretch ?