Long story short.... i have introduced both kegels in my program and started to notice the positives benefits from doing reserve kegels


I wanted to show my program i'm doing....

Mon: Reverse kegel..... 4 sets of 30 second holds/ regular kegels 4 sets of 30 second holds
Wed: Reverse kegel..... 4 sets of 30 second holds/ regular kegels 4 sets of 30 second holds
Fri: Reverse kegel..... 4 sets of 30 second holds/ regular kegels 4 sets of 30 second holds


Is this too little...?? Should there be sets and reps of squeezes than holds.... ?? And what set to rep scheme helped your erection longevity???