The Basic Training Penis Enlargement, Male Enhancement, and Stamina Routine

[Big Al]

The following is a standard basic routine recommended to many meCoach trainees new to penis enlargement and male enhancement. It's a "bootcamp" style regimen designed to maximize penile fitness in the shortest time possible while staying within the bounds of safety.

Enlargement exercises are included, and the entire format is designed to work in a "synergistic" fashion- where each movement build upon the previous one for maximum results.

Here's the layout of the original "Old Style" For-Men-Only/meCoach PE beginner's routine:

Getting Started

Before starting on this or any other physical regimen, we recommend consulting with your physician.

We recommend that you follow this basic routine for at least 4-6 weeks straight. After every 4-6 weeks of training, you should take 1 week off. This layoff period is essential to your penile health- it will allow for full recuperation of your penis and its supporting structures. It'll also keep your motivation levels up. Your goal should be to eventually complete the recommended number of repetitions listed for each exercise, but you should start with moderate tension and volume to ensure that you don't injure yourself.

This routine should be done with the exercises in the following order: warm up, the jelq, the Oriental Massage, stamina work, and your cool down.

NOTE- The progression sequence below is staggered to account for individual recuperative abilities and schedules. Always pay close attention to how your penis feels, and make sure to check your penis after each workout for signs of possible injury. If you feel any pain at all during your workout or if your penis feels weak for more than 1 hour after your training session, STOP TRAINING IMMEDIATELY and refer to the Dealing with Injuries/Soreness section (below)! The key to making gains without injuring yourself is to force progress each session slowly and sensibly.

During weeks 1-2, you will workout 3 days per week

During weeks 3-4, you will workout 4 days per week

During weeks 5-6, you will workout 5 days per week, and you should try to do each routine twice a day towards your last 1-2 weeks before your layoff.

You should test your reps/times on each exercise on "Day 1". Use low intensity and stay well within your comfort zone for this test day- as some training momentum will be necessary to help you to get to week 6 and to avoid having you peak too early. This will establish a baseline for you to work up from.

For the jelq exercise, you can add 1-2 reps per session until you hit 100 reps. The 100 rep count is the ceiling for this particular phase- as you will more than make up for not increasing the volume by the increase in training frequency in the coming weeks.

For the Oriental Massage exercise, your goal is to do one "series" as described- no more.

For the Kegel Exercise, you can add 1-2 reps per session until you're up to doing 50 reps. Use only enough contractile force to get the reps out- at least until you can do all 50 reps in one session. For best results, this exercise should be done with a full erection. When you can do more than 50 erect kegels in one session, you can graduate to the more challenging Towel Raise or Super Kegel exercise.

For the Stop and Start, you can add 30 seconds to 1 minute each session until you're up to doing 20-25 minutes of this exercise per session.

Remember to record all of your training details in your journal. Each workout should be recorded in details (reps, times, and any notes that you can think of) along with important stats like EQ, SC, and Libido. Length and girth measurements should be updated once every two weeks.

Warm Ups and Cool Downs

Massage your penis to semi-erection and proceed to wrap it in a towel soaked in very warm water. You may also sit in a hot tub to achieve this effect.

What you're doing is preparing the area for the workout to follow (similar to "warming up" for a weightlifting session). Hot wrap or soak for about 10 to 15 minutes.

One ingenious invention that was posted to one of the forums is the creation of the "rice sock" for warm ups.

Take a clean sweat sock, and fill it more than half way with uncooked rice. Place it in a microwave under enough time and power so that the rice gets to the desired temperature.

WARNING- The time and power is something that you're going to have to experiment with depending on several factors (the size of the sock, the power of the microwave, etc.)

You do NOT want to overheat the rice sock! You can cause SERIOUS burns if you miscalculate on the power and the time!

Once the rice sock is heated to the desired temperature, insert your semi-erect penis into the sock. The heated rice inside the sock will warm your penis up in much the same way as a hot wrap.

Proper warming up/cooling down is a MUST before intense, advanced workouts. Some members cut corners a bit on their warm ups/cool downs because they are pressed for time. We advise MAKING time for the warm up and cool down to prevent injuries and to maximize gains. It's actually very relaxing- some members don't even consider it part of the workout.

The Basic Jelq

How To Jelq Videos

This is one of the best and most effective basic methods of enlarging your penis naturally. This technique can be used by just about anyone, regardless of whether you're young or old, for dramatic, solid gains in penis size in a relatively short amount of time.

Do these exercises once a day, three to five times a week. Here's how:

1) Apply a generous amount of lubrication (KY Jelly, Nivea cream, Vaseline or any suitable lubricant.)

2) Standing or seated, using one hand, pull your penis pointing down gently but firmly. With the other hand, using your thumb and forefinger, proceed to "milk," that is, squeeze the blood from the base of your penis to your penis head in a milking motion.

Each stroke should take anywhere between 2 to 3 seconds to complete.

*Note- The best way to perform this and all of the other enlargement exercises in this manual are with your penis in a semi-erect state. The reason for this is blood flow.

If your penis is not erect at all, there will not be enough blood in there to effectively perform these exercises. If your penis is fully erect, it will make it too hard to manipulate.

3) Do up to 100 repetitions. As your penis swells, apply more force. Take it easy the first couple of weeks, then after a month you can start applying more force.

4) End your “Jelqing” sessions by jiggling your penis up and down about 50 times (while your doing this, protect your testes by covering them with your other hand!)

* Note- After a couple of weeks on these enlargement programs, the skin behind the head of your penis may start to look puffy. This is a perfectly normal part of the enlarging process. You may have to start using your other hand to help you in the milking part of the exercise.

As you milk down with one hand, place your other hand firmly on the base of your penis, with your penis between your forefinger and middle finger with enough tension to pull the stretched skin back.

You need to be able to fully milk the entire length of your penis without the skin blocking your movement.

You may notice a "baseball bat" appearance after the first few weeks of jelqing. To work on thickening the base, you can do your jelqs with a reverse stroke. Make sure to use lots of lubricant.

The Oriental Massage

How to perform the Oriental Massage video series

Here's another very good enlargement exercise to try:

1) Inhale deeply and "swallow" your breath. Mentally visualize pushing the breathed-in “energy” into your penis. Using your index, middle and ring fingers, push up on the area just behind your testes and just in front of your anus (the ‘taint) to “hold in” your stored energy.

Keep this pressure constant for all of the pulling you are about to do.

2) Grasp your penis just behind the head, and with a steady pull that should only be mildly uncomfortable (NOT PAINFUL!) Pull it straight out nine times, Then to the left nine times, then to the right nine times and then down nine times.

3) Get your penis semi-erect. Then make a circle around the base of your penis using your forefinger and thumb (like if you where making an “OK” sign.) Then milk towards the glans nine times.

4) After the last procedure, your penis should be fully erect or close to it. Grasp your penis just behind the head and pull it towards your left side. Start rotating your penis in circles with a “cranking” style. Do this nine times. Repeat the same procedure for your right side.

5) For your last pulling exercise, grasp your penis just behind the head and pull your penis straight out. Keeping the tension, touch the head of your penis lightly to the inside of your left thigh and then back out again. Do this a total of nine times.

Repeat the same procedure for the other side.

6) After your stretching exercises, you should soak in a hot tub or a warm bath to relax the tissues of the penis; similar to relaxing your muscles after a heavy workout. You may also want to massage your penis at this time (or better yet, get someone to do it for you!)

Stamina Exercises


Kegels and Super Kegels

Kegels are one of the most important exercises for developing a really “fit” penis.

Kegels can increase your staying time, improve the quality of your erections, can increase ejaculation power (meaning farther spurts) and in some cases, can help to restore proper functioning to the impotent.

The explanation by some professionals for this is that some people develop venous leaks in the penis over time (doing kegels have been shown to help “plug up” some of these leaks.)

To perform a kegel, simply tighten your PC muscle as if you were trying to control the flow of urine. You should try for up to 50- 5 second holds throughout the day, but remember to start off slowly! This is NOT an area that you want sore from fatigue!

Another variation of this exercise is the super-kegel. It's performed the same way as the regular kegel, except you try to go for holding endurance instead of repetition quantity. Try to work up to 5- 100 second holds.

Towel Raises

How to do Towel Raises video

This is an AWESOME exercise for developing penile strength and rock hard erections!

With an erection, place a towel over the end of your penis. Try to lift your towel-covered penis by squeezing the PC muscle (as in kegels.) Start with 20 reps and work up to 100 reps 5 times a week.

As time goes by, you can add weight by using larger towels, or even by wetting the towel.

An advanced technique for Towel Raises would be to hold the towel in the up position for 10 to 20 seconds at a time. You should attempt to work up to 5 to 10 of these sustained repetitions.

The Stop and Start

Another common problem that some men have is premature ejaculation. Some cases of premature ejaculation can be solved using the simple “Stop and Start” exercise. The Stop and Start exercise can be performed with a partner.

To begin, simply start by masturbating or if you are using a partner, begin having sex- an important note if you are using a partner- you must remain in full control while doing this exercise. If your partner begins to move or tighten themselves up in any way, it will interfere with your concentration.

Proceed up until the point right before you ejaculate, THEN STOP! Rest a bit until you feel you are starting to lose your erection OR the "Point Of No Return" feeling of ejaculation, then proceed to start and stop two more times. AFTER the third time, you may ejaculate if you wish. It's highly recommended that you do ejaculate after doing this exercise, since NOT doing so over time may actually cause negative conditioning.

Your goal should be to be able to do this exercise for 20-25 minutes total. More is not necessarily recommended as A) there's a point of diminishing returns, and B) it's likely that you can overcondition yourself- you can find yourself having difficulties ejaculating on demand.

What you are doing with this exercise is building up endurance. As time goes by, your first sensation of ejaculation should take longer to achieve.

NOTE- It's important to try to practice this exercise at least 3 times a week if you are having problems with premature ejaculation. For best results, we HIGHLY recommend against distracting yourself with outside stimuli while doing this exercise (the exception would be if you're doing it with a partner).

Your goal should be to be able to establish full control without the need for those things. The Stop and Start is as much a mental/emotional exercise as it is a physical one.

You should do at least one stamina exercise after your enlargement exercises, and you can do the Stop and Start at least twice a week. After your stamina work you can do your warm/cool downs.
Your goal should be to be able to do this exercise for 20-25 minutes total. More is not necessarily recommended as A) there's a point of diminishing returns, and B) it's likely that you can overcondition yourself- you can find yourself having difficulties ejaculating on demand.

Once you've reached your stamina goals, you can maintain them by doing your stamina work at least twice a week. You should continue to do your stamina exercises for as long as you wish to maintain your penis and its supporting organs in optimal shape.

Routine Summary

To summarize what needs to be done, the routine format should appear as follows:

Warm up --> Jelq --> Oriental Massage --> Kegels --> Stop and Starts --> Warm Down

The "Getting Started" section above will let you know how often you should train.

Regardless of the subphase you're in, kegels and Stop and Starts should each only be done a maximum of 4 times a week. You can stagger these exercises throughout the week at your leisure, but do not repeat these exercises in one day likel you would the Jelq or Oriental Massage in weeks 5-6.

Dealing with Injuries/Soreness

Petechiae (little red spots)- If you do PE for any length of time, you're bound to get little red spots on your penis after your workout. These little red spots are known as "petechiae", and are actually very small bruises. As long as the bruises don't get above pinhead-size, you're OK.

If they get larger than pinhead-size, then that's an indication that you're using too much intensity and/or volume. At that point, you should adjust your rep scheme or intensity level to ensure that you don't get these spots again.

To alleviate petechiae, you should soak in a hot tub or wrap your penis up using the technique mentioned in the Warm Ups and Cool Downs section. During your soak/wrap, you should gently massage the penis to increase blood flow to the area and to help flush the penis. If your petechiae is especially severe or persistent, you can find supplements like "Butcher's Broom" or oral/topical Arnica to help speed healing.

Strained/sore ligaments and ligament "pops"- Sore ligaments are a sign that your workout was intense enough to cause an adaptative response in the penis. The key is to avoiding injury is to avoid excessive soreness. A very slight soreness the next day is fine. The suspensory and ancillary ligaments of the penis can be damaged by using excessive force.

If your ligs are frequently sore or are so sore the next day that you feel discomfort, that's a sign of overtraining! The remedy to this would be to reduce the intensity, volume, and/or frequency of your workouts. Alternate applying hot and cold packs to the area to help speed healing.

Failure to allow your ligs to recuperate can result in strains or even tears- in which case you'll require surgical intervention to restore proper penile functioning.

Some men feel and even hear a "pop" in their ligs as they do their stretching exercises. This is actually quite normal and is analagous to the noise that you hear when you crack your knuckles. Of course, any popping noise that's followed by pain should get immediate medical treatment.

Rashes- The occurrence of rashes are very common. Rashes (from PE) are usually caused by a lack of lubrication while milking. A rash may appear as a small red area, or in extreme cases, may resemble a burn and may be accompanied by small cuts or scrapes. Cocoa butter cream, "Bag Balm", and other mild skin creams and ointments are effective in alleviating rashes.

Peyronie's Disease- The occurrence of Peyronie's is uncommon. According to medical experts, the causes of Peyronie's are unclear. A plaque (hard lump) that forms on the penis characterizes Peyronie's. The plaque usually causes a bend in the penis; and in severe cases, may make sexual intercourse painful or impossible.

Peyronie's can be treated with exercises, but in severe cases, surgery may be required. Please see the Peyronie's and curvature section for more details.

Broken Penis- The occurrence of broken penises are rare. A broken penis is caused by severe trauma to an erection, causing a rupture in the tunica. Broken penises most commonly occur during sex; while the man is thrusting, pulls out, and misses the vagina.

Other causes of broken penises are falls, and careless pumping. A broken penis is characterized by intense pain and severe bruising to the penis and surrounding area. Surgery is almost always required to fix a broken penis.

Maintaining Your Gains

Once you have reached your size goals, you will need to go through a period of training known as "cementing" to "cement" your gains in place. Essentially, you taper off on the volume (not intensity) of your routine over the course of 4-8 weeks, depending on how long you've been training.

Once you reach the point to where you're no longer doing PE exercises, regular stamina exercises 2-3 times a week and getting full erections on a daily basis will maintain your gains.

* * * * *

If you need a good advanced routine to perform after this phase, please check out the following:
The Advanced "Jelq Free" Routine.

For a full, updated version of the basic routine along with access to advanced exercises and PE consultations with Big Al, please visit meCoach


If you have any questions about the routine please post them here in this thread.

(NOTE- This is being posted here as opposed to the Beginner's Forum as JP's routine is already there.)

[Increasing]

Looks very detailed, and a great way for any new trainee to get started! As always, appreciate your contribution and the content you provide to the members of PEgym

[Big Al]

Looks very detailed, and a great way for any new trainee to get started! As always, appreciate your contribution and the content you provide to the members of PEgym

Thanks

[LookingForAnswers]

Thanks for the write up! Just curious, no stretching routine before doing this?

[Big Al]

Thanks for the write up! Just curious, no stretching routine before doing this?

You're welcome

For this routine, the jelq is done in a "moderate" fashion (a moderate degree of erection and lube), so a more or less equal amount of length and girth is to be expected. Also, the Oriental Massage is a compound exercise which includes some direct stretching movements.

[IWAWO]

Would you consider this an alternative to JP90's beginner guide or something to start after JP90's routine is completed?

[Big Al]

Would you consider this an alternative to JP90's beginner guide or something to start after JP90's routine is completed?

This routine would be a lower intensity alternative to the JP90. It's also more of a "general development" bootcamp-style routine, in that the frequency is purposely increased to force accelerated gains in conditioning.

After any beginner routine, you would move on to something more advanced like the https://www.pegym.com/forums/penis-e...e-routine.html . In contrast to most beginner routines that have rep ceilings, the advanced routines generally have none- and an increase in intensity (force) is emphasized.

[Theband32]

One question, is your idea of 1 jell rep 1 stroke with one hand or 1 stroke with both hands. Jp90 has it set on 1stroke both hands = 1 jelq rep.

[Big Al]

One question, is your idea of 1 jell rep 1 stroke with one hand or 1 stroke with both hands. Jp90 has it set on 1stroke both hands = 1 jelq rep.

I count each stroke as a rep. For the purposes of this routine, you can count 100 reps for each hand, or 50 reps using 2 strokes as the upper rep limit for this phase of training.

[DirkDiggler]

Hey Big Al. Can provide Scott. C's Routine? I use to have the old For men Only manual along time ago, and remember reading about his routine but never tried it. His results are amazing in the 5 week photo transformation timeline.