To light a fire you need all elements of heat, oxygen and fuel

[Anthony_gerio]

Hey Anthony, do you think it would be possible to make some kind of a list of best exercises in your opinion for each muscle (stretching, strengthening)?...or how should a routine look like? Maybe even how long to do them and how often a day. You are very knowledgeable regarding this topic and this could help many people who struggle with Pre. You've made huge progress and therefore you really know what you are talking about.

Honestly for different sizes, different levels, different conditions and progressions of development the optimal training is different and it would be such a huge post and tiresome job to write it along with explanation of how to do them and why to do them to avoid misleading users (I'm not doing it unpaid ).

Everyone should seek what works for them.

[Anthony_gerio]

Some stuff to say,

There's been a physical sign for me which has always indicated to me the development of the PF. The shaft part which is between the legs starting from base of the penis behind the balls through somewhat of anus, as much as my PF developed, increased in size and diameter and came out. Nothing scientific on that but that was my guide to how I am improving.
It had direct correlation with gaining size and power in glutes and hamstring for me. Now I think it had a correlation with development of inner thigh as well.

I see some people speculate about working on IC muscle. My believe is, it is useless, and it is not possible to isolate a muscle group in PF for many reasons and if somebody claims doing it, they are doing something else and think they are isolating a muscle which is all heavily connected to the other parts of PF.

Stress is a killer, even in people with perfect PF, it can kill the erection. Bad erection = PreE. The whole PreE thing is about a PF which is not able to keep an erection without engaging too much in tone and also in body motions where other muscle are not able to create and stabilize the motions.

[Anklepain]

The correlation of shaft (between anus and testicle) size to glutes, hamstring and inner thigh is very interesting noticement from you. I already found the best way for me to do hamstring and inner thigh workout. But..

Im not sure what is the best glute workout for me yet. When doing glute workout, I feel the "pain" on my asscheek only. Is this the correct way to exersice your glutes? Should I find the way to workout my lower glutes or upper glutes also? How about middle glutes ?

Stress is a killer, even in people with perfect PF, it can kill the erection. Bad erection = PreE. The whole PreE thing is about a PF which is not able to keep an erection without engaging too much in tone and also in body motions where other muscle are not able to create and stabilize the motions.

I got to be disagree on this. I never have had Bad erection in my life. Vice versa, I have had always super hard rock 110% erection in the first round. Second round is maybe 100% EQ and third round maybe 90% EQ.

[Anthony_gerio]

I got to be disagree on this. I never have had Bad erection in my life. Vice versa, I have had always super hard rock 110% erection in the first round. Second round is maybe 100% EQ and third round maybe 90% EQ.

Read carefully

[Anthony_gerio]

Common things:

- Tight glute Medius, tight flexors, weak adductors, weak glute Max ---> very common and even in athletes ----> PreE
- Weak glute Medius, weak glute Max, tight flexors ----> very common but not an athletics body ----> PreE as well as ED
- Weak glute Medius, tight adductors, weak glute Max, tight Flexors ---> common ----> ED ----> PreE
- Weak glute Medius, Powerful and normal functioning glute Max, loose flexors, powerful adductors -----> Delayed ejac

[Anklepain]

Thanks for clearing things up.

I had never feel the glute max when doing hip thrust or glute kick back machine. I feel only glute medius when doing these exersices.

Maybe I need the do them correctly or tryi some new glute exersice.

[Anthony_gerio]

I had never feel the glute max when doing hip thrust or glute kick back machine. I feel only glute medius when doing these exersices.

It seems you have the problem I had initially a year ago when started to working on my glutes. The initiation of movement in glute max starts by external rotators. Some runners can experience this, the Rectus Femoris becomes powerful and for movement you rely on it (it is efficient, but only for running and even for that in time it shows problems). By time the synergic adductors and external rotators become weak, their antagonist muscle, the glute Medius becomes powerful. In an other direction, the main antagonist for glute max is the rectus Femoris, and as it is strong, it doesn't let the glute max to grow.

When I trained my adductors and external rotators, and they become powerful enough to cancel the forces of my rectus Femoris, even walking for me was a glute max exercise at first.
The good thing is that those adductors and rotators can get strong and gain size very fast. At least for me after 5 or 6 weeks they started to show significant results.

[DickerSchwanz]

I see some people speculate about working on IC muscle. My believe is, it is useless, and it is not possible to isolate a muscle group in PF for many reasons and if somebody claims doing it, they are doing something else and think they are isolating a muscle which is all heavily connected to the other parts of PF.

It`s possible like it's possible to wiggle your ears and isolate eyebrow muscles and facial muscles
Most people don`t do it cause it has a very narrow use. Why train face muscles if you can just smile?
Great thread.

[Jimmy_quick]

Common things:

- Weak glute Medius, Powerful and normal functioning glute Max, loose flexors, powerful adductors -----> Delayed ejac

So for the majority of us this will be the goal.
I am already doing my glutes and stretching my hip flexors.
Will incorporate the Copenhagen adductor exercise, seems great one to do at home. Thanks for this.

One question, I usually do my streching routine after my workout, for example after core exercises. However I notice just after the workout my PF is very tense and and than I manage to relex it. But was wondering when the best time to do the stretching, just after workout or maybe I need to let the muscles relax and do it in the evening..

[Anthony_gerio]

So for the majority of us this will be the goal.
I am already doing my glutes and stretching my hip flexors.
Will incorporate the Copenhagen adductor exercise, seems great one to do at home. Thanks for this.

One question, I usually do my streching routine after my workout, for example after core exercises. However I notice just after the workout my PF is very tense and and than I manage to relex it. But was wondering when the best time to do the stretching, just after workout or maybe I need to let the muscles relax and do it in the evening..

Do you mean stretching for example the hip flexors after leg and glute workout? It is not going to harm you if you stretch stuff mildly before you go to the bed at the day of working out, but right after? I don't see the point. And as normally, the glute stretches (for ITband) are in your routine, it is best to avoid them right after. And it is better to do the workout not preferably in the morning and more towards early evening.