Premature ejaculation coaches corner.

[imac]

The way I feel is that to keep your PF relaxed is a neutral state (and the ideal state to achieve) When you engage your PF by contracting it in and up you're working the muscles with a kegel and when you're pushing your PF muscles down and out you're actively stretching the muscles.

[imac]

Here's a copy of a post where I state my views on K/RK ratio and why I always recommend a 30:70 or a 40:60 in favour of reverse kegels.
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I would suggest a routine of 70:30 or 60:40 in favour of reverse kegels because depending on your routine it's essentially no different in terms of strength training from a 50:50 routine but the benefits being keeping your pelvic floor muscles nice and flexible and less likely to overtrain with kegels. Let me explain what I mean.

50:50 ratio.
Monday. 10 min front kegels and 10 min front reverse kegels
Tuesday. Rest
Wednesday. 10 min front kegels and 10 min front reverse kegels
Thursday. Rest
Friday. 10 min front kegels and 10 min front reverse kegels
Saturday. Rest
Sunday. 10 min front kegels and 10 min front reverse kegels

If you look at the example above you see a 50:50 routine where you're training for strength and flexibility 1 day on 1 day off.

But if you look at the example below you see a 70:30 routine but it contains the same amount of kegels as the routine above the only difference is on two of the rest days you're doing 10 min of reverse kegels. but that's enough to change it from a 50:50 to 70:30.

Ratio 70:30

Monday. 10 min front kegels and 10 min front reverse kegels
Tuesday. 10 min front reverse kegels
Wednesday. 10 min front kegels and 10 min front reverse kegels
Thursday. Rest
Friday. 10 min front kegels and 10 min front reverse kegels
Saturday. 10 min front reverse kegels
Sunday. 10 min front kegels and 10 min front reverse kegels

You have to remember that reverse kegels are stretch exercises not strength exercises so they don't fatigue the muscles in the same way.

Imagine if we talking about strengthening your arms instead by doing push ups and you were doing 100 push ups every second day followed by stretching your arms after your workout. What if you then started doing some arm stretches on two of the day you weren't working out.
Would you think that extra stretches would stop you gaining strength? No. But it would make them more flexible.
Well the same principal apply's to your pelvic floor.

[Pegasus]

The way I feel is that to keep your PF relaxed is a neutral state (and the ideal state to achieve) When you engage your PF by contracting it in and up you're working the muscles with a kegel and when you're pushing your PF muscles down and out you're actively stretching the muscles.

The pelvic floor state can be manipulated as required ,though this is more for mmo, I don't know that neutral should be regarded as ideal depending on the purpose. Other than that I fairly much agree , given that to many it doesn't feel like a stretch do you think this is the best way to teach it though?

[Pegasus]

Here's a copy of a post where I state my views on K/RK ratio and why I always recommend a 30:70 or a 40:60 in favour of reverse kegels.
------------------------------------------------------------------------------------------------------------------------------------

I would suggest a routine of 70:30 or 60:40 in favour of reverse kegels because depending on your routine it's essentially no different in terms of strength training from a 50:50 routine but the benefits being keeping your pelvic floor muscles nice and flexible and less likely to overtrain with kegels. Let me explain what I mean.



If you look at the example above you see a 50:50 routine where you're training for strength and flexibility 1 day on 1 day off.

But if you look at the example below you see a 70:30 routine but it contains the same amount of kegels as the routine above the only difference is on two of the rest days you're doing 10 min of reverse kegels. but that's enough to change it from a 50:50 to 70:30.



You have to remember that reverse kegels are stretch exercises not strength exercises so they don't fatigue the muscles in the same way.

Imagine if we talking about strengthening your arms instead by doing push ups and you were doing 100 push ups every second day followed by stretching your arms after your workout. What if you then started doing some arm stretches on two of the day you weren't working out.
Would you think that extra stretches would stop you gaining strength? No. But it would make them more flexible.
Well the same principal apply's to your pelvic floor.

I have long recomended 50 to 70 % rk for guys with pre e ,however this can change if pre e is not presemt.

[imac]

The pelvic floor state can be manipulated as required ,though this is more for mmo, I don't know that neutral should be regarded as ideal depending on the purpose. Other than that I fairly much agree , given that to many it doesn't feel like a stretch do you think this is the best way to teach it though?

I described neutral as ideal because I find that state is best for having sex, you don't have to think about small corrections to the state of your pelvic floor cause it just stays relaxed and you can just enjoy the natural rhythm and flow of sex without thinking about anything else.
Of course I'm not DO or MMO yet so my view on that may change in time.

[imac]

I have long recomended 50 to 70 % rk for guys with pre e ,however this can change if pre e is not presemt.

I recommend 30/70 or 40/60 even to guys who don't have Pre e because of the reasons I gave in my post above doing extra RK's won't hurt your strength but it will keep you more flexible.

[Pegasus]

I recommend 30/70 or 40/60 even to guys who don't have Pre e because of the reasons I gave in my post above doing extra RK's won't hurt your strength but it will keep you more flexible.

There is the possibility of tiping the balance to much towards rk in this case you get lowered libido ,lowered eq. A number of us have experienced this when experimenting with high rk % routines. Though both myself and MM have had this happen, Drummer19 is probably the clearest case in the percentiles we are discussing.

[JamesMonroe]

I agree that after the reverse kegel is strong/usefull and overpowering the regular kegel, it does take control on it's own and you do not have to use them that much at all during sex, except maybe at major PONRs to stop ejaculation, unless you use regular kegels for DO/MMO/PONRs.
At first we think we have to hold reverse kegels lightly or hold strong ones or do them every 20 seconds throughout sex but about 3 months ago I posted that I don't need to hold a light one during sex anymore because it does it's own job as if it said, DONT WORRY, I GOT THIS...and doing even reverse kegels during penetration can be too arousing because it can inflate the penis head and make it more sensitive bringing you to PONR very fast. REVERSE KEGELS NEED TO BE TRAINED WELL FOR THE MOST PART OUTSIDE OF SEX ON THEIR OWN AS EXERCISES, OR MAYBE DURING EDGING, NOT REALLY DURING SEX.
Once constant sex has trained you well and you have a strong/balanced self-sufficient reverse kegel/pelvic floor... you don't have much to worry about, which is what lowers the anxiety levels and arousal levels. It's all connected. We all have the answers and proper tools guys. I'm proud of all of us. Long live the PEGym, it's major contributors and the new hopefully freshmen.

[JamesMonroe]

(part 2) and yes... regular kegels and penis enlargement exercises are needed for better EQ when reverse kegels are strong. That is important.

[Pegasus]

Many guys get confused between k/rk use in edging and out of sex k/rk routines, as coaches we clarify.

Ok so both jm and imac are talking about achieveing pelvic floor balance, so both strength and flexibility. This provides a stable platform for normal sex without fighting the pelvic floor . Physical changes improves mental outlook and lowers anxiety. We are all talking about the same thing pretty much without mmo in the mix.

Ok so if a guy through training has achieved neutral or balanced or selfsufficent pelvic floor, this sets a physical basis for normal sex which has positive effects on arousal.
Imac says
described neutral as ideal because I find that state is best for having sex, you don't have to think about small corrections to the state of your pelvic floor cause it just stays relaxed and you can just enjoy the natural rhythm and flow of sex without thinking about anything else.
Jm says
a strong/balanced self-sufficient reverse kegel/pelvic floor... you don't have much to worry about, which is what lowers the anxiety levels and arousal levels. It's all connected.
Unquote
So guys given that you have brought the pelvic floor into balance,( which may take some time and effort) what solo edging if any would you advise? We can back to arousal control.