Thread: Kegels (hints&questions)
- 03-01-2010 #1
I read on a lot of forums, sites, e-books and so on what a normal, everyday, regular kegel routine should be. So I started one (to be read lower on the page). As I began working my way up, i noticed that it simply wasn't enough (or so it seemed), so i added up a little bit. In 3 weeks after the start of the exercises I was able to STOP my ejaculation by clenching and holding my pc muscle for about 15 seconds. I felt absolutely no fatigue of the muscle or any other negative respond form my body. I don't feel it now neither so i decided to ask you experienced guys if I'm overtraining or if this routine should be normal.
Here is the routine I began with and continued (and eventually want to continue with)
Sets: 3 Quickly clench and release repeatedly for 10 seconds. Take a 10-second break between sets.
Sets: 10 Clench and release repeatedly for 5 seconds. Take a 5-second break between sets.
Sets: 3 Tighten and hold your PC muscle for 30 seconds. Take a 30 second break between sets.
Week 2 every day
Sets 10 Clench and hold your PC muscle for 5 seconds. Take a 5-second break between sets
Sets: 3 Quickly clench and release your PC muscle 10 times. Take a 10-second break between sets.
Sets: 3 Clench and release your PC muscle alternatively in long and short bursts for counts of 10.
Sets 1 Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.
Week 3 every day
Sets 2 75 pc-flutters (1 quickly, 1 normal) - I've done usually 1 in the morning and one in the evening
pc flutter meaning clenching and releasing the muscle.
Sets 25 twice a day (so that makes it 50/day) 15 seconds clench and hold. 15 seconds break. - also one in the morning and one in the evening
Week 4 every day
Sets 2 150 pc flutters (1 quickly 1 normal) - one set mornings and 1 set in the evening
Sets 2 Tighten and hold the pc muscle for 2 minutes. - same as above (1 morning/1 evening)
Sets 2 200 pc flutters (1 quick 1 normal) - as usual, 1 morning 1 evening
Sets 15 twice a day (total of 30/day)30 seconds clench and hold, 30 sec break. And you guessed it, 1 set in the morning, 1 set in the evening
Week 6 - This is where I currently am, just started it.
Sets 2 250 pc flutters - exactly, one quick/one normal in the morning and in the evening
Sets 2 2 min and 30 sec pc clench and hold one in the morning and one in the evening.
Next week (week 7) it will be something like this:
Sets 2 300 pc flutters same as above
Sets 15 twice a day 30 sec pc clench and hold with 30 secs break btw sets
After that week 8 (and this is where I want to remain for a couple of months)
Sets 2 350 pc flutter twice a day, same as above
Sets 2 3 min pc clench and hold twice a day, same as above
Please feel free to say your opinion about this kegel routine.
Last edited by Trace; 03-02-2010 at 02:17 AM.
- 03-01-2010 #2
Welcome to the Gym, Trace.
How do you feel?
How is your EQ (Erection Quality)?
- 03-01-2010 #3
- Join Date
- Aug 2009
- Blog Entries
- 03-01-2010 #4
I started PE just last week (I wanted first of all to read as much as possible about it), so I can't really tell much about it. JP's 90 day Beginner routine sounded good for me so I decided to give it a try, although at first I wanted to start another program.
This thread is actually more about kegels. It sounds like a lot of work, but I really feel just fine doing it. Do you think it's over-training even though I don't feel any negative effects? Should I cut down a little bit?
Thanks for the welcome message!
My erection is fine, no complaints about it. Perhaps after week 10 I will start doing some Power Kegels just in case and cut down on normal Kegels.
What do you think about this kegel routine?
- 03-01-2010 #5
Do the math for me: how many minutes per week are you kegeling?
- 03-02-2010 #6
Well, it depends. As you can see I gradually increase the intensity. The calculation is made per day, not per week.
Week 1 - about 5 minutes
Week 2 - about 10 minutes
Week 3 - 2 times/day about 15 minutes
Week 4 - 2 times/day about 10 minutes (decrease in intensity, but increase in pc hold)
Week 5 - 2 times/day ~ 17 minutes (increase intensity, decrease pc hold duration)
Week 6 - 2 times/day ~ 8 minutes (decrease intensity, increase pc hold duration)
Week 7 - 2 times/day ~ 18 minutes (same story, increase intensity, decrease pc hold duration)
Week 8 - 2 times/day ~ 9 minutes (...)
The ideea of this exercise is to alternate between the intensity of the exercise (examples are shown above) and the duration of the pc hold muscle. The first 2 or 3 weeks are essentially in order to have a "base" where you can build on.
Is it too intense?
Last edited by Trace; 03-02-2010 at 02:34 AM.
- 03-02-2010 #7
- Join Date
- Nov 2009
- Runnin' Down a Dream, Goin' Wherever it Leads.
- Blog Entries
If it's good for you then it's good for you. If I notice the lack of ability to control my kegels while edging then I know I have over trained slightly.Starting Size (09/2009): ~7"BPEL x ~5" MSEG
Most Recent Measurement (08/13/2012): 8"BPEL x 5.5"MSEG
Final Goal: When I'm told to stop.
- 03-02-2010 #8
Are you doing this every day? I am a believer in the importance of rest because I didn't give myself enough of it. I think you should switch to every other day at the first sign of negative PI's.
Let us know how it goes!
- 03-02-2010 #9
Originally Posted by [/FONT
I do these exercises every day. I personally consider that doing these exercises every other day wouldn't have the same "gains" as doing them every day.
What kind of routine do you exercise Pirate99?
I'm sorry but I don't live in an english-speaking country. I hope that you can understand well what I'm trying to say/write. If not, than simply ask me to rephrase.
- 03-02-2010 #10
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