Kegels hold time vs reps?

[hm42 Senior Member Find all posts View Profile Close hm42]

Gents, I am curious about what is better when doing kegels. Is it better to hold longer or shorter? For example I can hold for 20 secs and better. Is that better than doing shorter time say 5-10 and more reps? Or hold as long as you can and do as many reps as you can?

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

Gents, I am curious about what is better when doing kegels. Is it better to hold longer or shorter? For example I can hold for 20 secs and better. Is that better than doing shorter time say 5-10 and more reps? Or hold as long as you can and do as many reps as you can?

Do both. You don't have to choose one or the other. I used to do one exercise with 1-3 sec kegels for high reps and then long holds afterwards. If you start light and slowly work your way up you shouldn't overtrain.

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

For beginners I recommend a middle of the road approach- Erect Kegels with a 5 second hold. Once trainees become proficient they can begin to specialize with Towel Raises (quick hold weighted kegels) and "Super Kegels"- where one rep (hold) can last up to 100 seconds.