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  • Most Effective Reverse Kegel Routine

    Hi all. I am a first time poster. I found PEGym about a month ago when my Pre-E finally became too much to bear. I have been married for 15 years and have been suffering with Pre-E from my very first sexual experience. I believe that hurried masturbation sessions as a teenager contributed to my Pre-E, but I honestly can't remember ever having had a sexual experience much longer than 5 minutes tops. Most times, it is within a minute of insertion.

    Over the last few years, I have been doing a good bit of reading about Pre-E and I went through 2 years of trying to solve the problem with SSRI's. While they definitely delayed my ejaculation by a minute or so, they also came with a decrease in libido and weight gain. Those things combined led me to stop taking the SSRI's.

    I have read all of the sticky's in the forum and I am encouraged that I can beat this thing with consistent effort and dedication. From what I've read, I think that focusing on Reverse Kegels is the first step for me. When I first read about them, I feel like I was able to perform the RK more easily. Now, it seems that I have to focus much more in order to be sure that the muscle is relaxing. Over the last week, I have been focusing on the Deep Breathing and RK on the inhale. This seems to engage the RK much more effectively. I still think that I need to develop a RK routine that I perform multiple times a day. Does anyone have a specific routine that I can use and increase the intensity over time?

    I've also been edging over the last month. I used ByggD's Arousal control methods to begin my edging routine. Completely dark room, begin flaccid, no porn. I have continued to use this strategy, but should I begin adding auditory stimulation or porn? I have heard conflicting info regarding porn. Some say to eliminate it completely, some to add it a little at a time to increase your arousal. I know that during intercourse, I will be much more aroused than lying in a dark quiet room. While I am enjoying the feeling of the edging sessions, my main goal is to be able to satisfy my wife for the first time in our marriage.

    My edging sessions were immediately lasting longer than 20 minutes, but there are a few points where I have to stop/slow down in order to make it past the PONR. A RK seems to slow the arousal down, but I still need to stop stroking in order to hold it off. But over the last month, it seems that my ability to stroke faster and more consistently has increased. I have tried a few times to change my position during edging from lying flat on my back to kneeling or standing, but when I begin to engage my muscles to either thrust or move my hips, I immediately begin to approach PONR and I am unable to stop. Does this mean that I am not ready to change positions yet?

    I am trying throughout this process to focus on the fact that I want to last longer and that I don't actually need to ejaculate. I am just concerned that all of this work will not actually result in my lasting much longer. Please tell me I'm on the right track. I don't expect to solve this in 3 weeks, but I need to believe that this isn't going to define my life.

  • #2
    Hi man, it sounds like your on the right track. Whats your routine now?
    A Game of Bones. A Stretch With Rice And Fire.

    Start1/04/15:BPEL:7.1 MEG:5.2 -1/07/15:BPEL:7.2 MEG:5.4

    Edging For Premature Ejaculation./
    Pelvic Floor Balance./
    Minute Man'snKegel Master List./ Reverse Kegels./
    JP90 Routine./ Conditioning Your Wang.

    Comment


    • #3
      Originally posted by longerlastingnoob View Post
      Hi man, it sounds like your on the right track. Whats your routine now?
      I guess what I am saying is that I don't really have a routine. Throughout the day, whenever I think about it, I do some RK's, but there is no consistency to how long or how many. I feel like I can hold one for about 20-30 seconds before it feels like I am getting fatigued.

      At at one point I was trying to do the following routine I saw posted somewhere.

      50 1 second hold/1 second release
      10 5/5
      5 10/10
      3 20/20
      1 60/60

      i could only get through the first half before losing control. Also, I wasn't sure how often I should do a set like that. Do you find that as you work it, it is harder to do the RK. Almost like the muscle is fatigued. I know that when I did that set until fatigued, I couldn't edge as long that night. Does that sound right?

      Comment


      • #4
        Forget the long holds, takes a while to condition pf before being able to do them properly and actually see results from them. You said you get half way through before not being able to continue, thats because there putting to much strain and fatiguing the muscles. Even 10 and 20 sec holds not necessary yet
        Focus on short, 1 sec is not enough, because it takes longer to fully stretch and release rk ( unlike regular kegel). Do 30-50 rk 2-3 times a day, push slowly on inhale, release on exhale.
        Light Deep squats and stretching before and after this. 3-4 times a week see how you go.
        A Game of Bones. A Stretch With Rice And Fire.

        Start1/04/15:BPEL:7.1 MEG:5.2 -1/07/15:BPEL:7.2 MEG:5.4

        Edging For Premature Ejaculation./
        Pelvic Floor Balance./
        Minute Man'snKegel Master List./ Reverse Kegels./
        JP90 Routine./ Conditioning Your Wang.

        Comment


        • #5
          Yes edging after a heavy set like that could cause that. Like benching more weight than you should in the gym, when you go home muscles are weak and exhausted. Weight you can handle means less fatigue, strain, less rest quicker recovery.
          A Game of Bones. A Stretch With Rice And Fire.

          Start1/04/15:BPEL:7.1 MEG:5.2 -1/07/15:BPEL:7.2 MEG:5.4

          Edging For Premature Ejaculation./
          Pelvic Floor Balance./
          Minute Man'snKegel Master List./ Reverse Kegels./
          JP90 Routine./ Conditioning Your Wang.

          Comment


          • #6
            Should any of these RK's be done while edging?

            Comment


            • #7
              They can, but you should concentrate on them on their own and in a few weeks start to use them in edging
              A Game of Bones. A Stretch With Rice And Fire.

              Start1/04/15:BPEL:7.1 MEG:5.2 -1/07/15:BPEL:7.2 MEG:5.4

              Edging For Premature Ejaculation./
              Pelvic Floor Balance./
              Minute Man'snKegel Master List./ Reverse Kegels./
              JP90 Routine./ Conditioning Your Wang.

              Comment


              • #8
                So, over the last 2 weeks, I've been working on doing the RK's twice a day. So far, I can only do about 20 before I start to feel fatigued. Once I get to 20 or so, I feel like I can't actually engage the muscles anymore. This doesn't appear to be getting any easier over time. Should I be able to increase the quantity at some point? Also, I haven't really noticed any change in the time that I can edge. Sometimes I can't even make it to the 20 minute mark. Any advice or should I just keep doing what I am doing?

                Comment


                • #9
                  If you are overtired you can exacerbate your Pre E, have you taken any rest days? Try taking two days off or with much lower volume and see how your body responds.
                  Initial(9-1-11): BPEL: 7.25", BPSFL: 7.75", EG: 4.75", BEG: 5.25", BPFL: ~5.0", FG: ~4.0"
                  Current(7-1-16): BPEL: 8.375", BPSFL: 8.75", EG: 5.375", BEG: 5.875", BPFL: ~6.625", FG: ~4.75"

                  Realistic Goal: BPEL: 8.5", EG: 5.5"
                  Idealistic Goal: BPEL: 9.0", EG: 6.0", BPFL: 7.0", FL: 5.0"

                  Comment


                  • #10
                    Originally posted by Zman007 View Post
                    If you are overtired you can exacerbate your Pre E, have you taken any rest days? Try taking two days off or with much lower volume and see how your body responds.
                    Yes, if your doing them twice a day every day theres no recovery, do one on one day off or two days on one off.
                    A Game of Bones. A Stretch With Rice And Fire.

                    Start1/04/15:BPEL:7.1 MEG:5.2 -1/07/15:BPEL:7.2 MEG:5.4

                    Edging For Premature Ejaculation./
                    Pelvic Floor Balance./
                    Minute Man'snKegel Master List./ Reverse Kegels./
                    JP90 Routine./ Conditioning Your Wang.

                    Comment


                    • #11
                      Ok, so I have adjusted my routine to allow for rest days. My question is, how do I know if I am making progress? It doesn't seem like I can do many more RK's as when I started. My edging sessions are not getting any longer nor am I reaching PONR any later into my sessions. I'm starting to get discouraged. Any advice?

                      t

                      Comment


                      • #12
                        First of all don't get discouraged. It's your mind telling you it isn't working and we all know the mind is a bitch sometimes. You most certainly can solve your problem but it needs time. Look at it this way since your first sexual experience you developed your pre E or atleast kept it there. It will take a while to get the opposite effect. I am sure if someone who doesn't have pre E trains himself to kegel tense up and ejaculate fast will take time to develop this aswell.

                        Comment


                        • #13
                          It will surely work but it will take time. Im also having rk routines since two an a half months and im seeing very little but some progress. Even drops can fill a bucket. so dont be discouraged.

                          Comment


                          • #14
                            Don't focus on what impact the rk are having, main focus has to be on edging. Edging alone can beat pre e when done right, rk are to rebalance pf and give a helping hand but concentrate on your edging.
                            A Game of Bones. A Stretch With Rice And Fire.

                            Start1/04/15:BPEL:7.1 MEG:5.2 -1/07/15:BPEL:7.2 MEG:5.4

                            Edging For Premature Ejaculation./
                            Pelvic Floor Balance./
                            Minute Man'snKegel Master List./ Reverse Kegels./
                            JP90 Routine./ Conditioning Your Wang.

                            Comment


                            • #15
                              Wait...I thought edging was "the helping hand"...
                              Start BPEL 4.9 MSEG 4.7
                              Current ​BPEL 7 MSEG 5.87
                              Goal 8x6
                              Getinbig's progress log
                              Getinbig DP4000 Progress Log

                              Comment

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