Advanced Training Questions: Ask The Experts

Advanced Training Questions: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers Advanced Training Questions related to the jelq and fitness.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al.

Q. What’s the importance behind the instructions to time jelqs once you get past 300 reps?

Al: The reasoning behind this is to see how efficient your jelq sessions are. For example, if you’re performing 300 reps of the jelq, and you’re aiming for 2-3 seconds per rep, your jelq net time should be close to 600-900 seconds (10-15 minutes). It’s understood there’s going to be the need for pauses- either for erection refreshing. relubing, etc. You’ll want to do your best to ensure these pauses don’t take up more than 20% of your total gross time. If you can get it down to 10% of your total time, this will be even better. If you’re not taking too many breaks but your time is off, then the issue is with your jelq speed.

Timing longer jelq sessions will ensure you can account for all of the above factors.

Q. All of the gyms have closed down for months where I live, so as a result I’ve gotten very out of shape…

I still do kegels and edging, but my EQ is now horrible and I’ve gained more than 15 kilos in less than a year! Do you have any advice for me?

Al: If your regular fitness regimen has been exclusively gym training- and if there aren’t any available- you’re going to have to change how you train (or at least your location of training). Even if you only have floor space for minimal activities, you can do plenty. Push ups, sit ups, jumping jacks, burpees, and the like. If you can set up a home gym then this would be optimal. Start small- a mat, a chinning bar which can go over your doorway, perhaps an adjustable barbell and dumbbell set, and even a bench- you can complete a full array of even high intensity training with a home set up.

Unless you’re unable to, you should partake in walking, running, bicycling, or whatever your preference to get in your cardio. The aforementioned jumping jacks and burpees are all great for getting the heart rate up.

Most important of all is the mindset. Challenging times call for ingenuity and persistence. Thinking just a bit outside of the box as regard your fitness alternatives may very well open up a whole new and fun world of training options!

If you’re at home or in one location for long periods of time, be sure to keep any unhealthy food away so you’re not tempted to eat unhealthy things. Setting an eating schedule for yourself can be helpful, if needed.

The Viking’s Kegel/Squeeze

Viking’s Kegel/Squeeze

This particular advanced girth movement combined the Kegel exercise for maximum penis expansion and training efficiency.

Instructions

Step 1: Encircle your 3/4 erect penis at its base with your thumb and forefinger against the pubic bone, (this puts the little finger facing the glans) and just before you squeeze, Kegel strongly and force more blood into the penis.

Take care to work up to the force needed for this kegel!

Step 2: Squeeze and hold for 7 to 10 seconds and relax for 30 seconds.

Step 3: This cycle is repeated for 5 to 10 minutes every other day, 3-4 times a week.

The “Kegel/squeeze” helps three ways:

1. It pumps more blood into the penis.

2. It keeps the part of the penis BELOW your grip engorged, under pressure, built up.

3. It exercises your PC muscle.

Courtesy of “Blonde Viking”

Viking’s Kegel/Squeeze video:

Kegel Exercises for Men: Do They Work?

Kegels for men?

Medically reviewed by Graham Rogers, MD on October 5, 2016 — Written by Colleen M. Story

This article is a repost which originally appeared on healthline

You’ve probably heard about Kegel exercises for women — but what about for men?

Some research suggests these pelvic floor-strengthening exercises may help restore bladder control after prostate surgery. For some men, they may also help treat erectile dysfunction and prevent premature ejaculation. They might even increase the intensity of your orgasms.

What are Kegel exercises?

Kegel exercises are also called pelvic floor muscle training (PFMT) exercises. They target the muscles of your pelvic floor, also known as your pubococcygeal (PC) muscles.

Both men and women have PC muscles. They provide support to your pelvic organs, including your urethra, bladder, and bowel. They help hold your organs in place, promoting good bladder control and sexual function.
What happens to your PC muscles over time?

When you’re young, your PC muscles are typically taut and strong. As you age, they can become weakened and stretched. They can also become too weak or loose as a result of pregnancy or childbirth, surgery for prostate cancer, bladder or bowel problems, or other factors.

This can negatively affect your bladder control and sex life. But just as you can strengthen your arm or leg muscles through regular workouts, you can strengthen your PC muscles with Kegel exercises.
How can Kegel exercises help women?

Dr. Arnold Kegel originally created Kegel exercises in the late 1940s to help women regain control of their bladders after childbirth.

Since then, several studies have found Kegel exercises can help treat several conditions in women. For example, a research review in Actas Urológicas EspañolasTrusted Source suggests they can help improve urinary continence in women. Another study in the World Journal of Urology suggests they can help treat not only stress urinary incontinence, but also pelvic organ prolapse and sexual dysfunction in women.

How can they help men?

Less research has been done on Kegel exercises for men. But early findings have been promising.

For example, a research review in Urology suggests that Kegel exercises can help treat stress incontinence in men after prostate surgery. It may also help relieve overactive bladder and improve sexual function in some men.
Can Kegel exercise improve your sex life?

Kegel exercises might have sexual benefits for both women and men. According to scientists in the International Urogynecology Journal, several studies have linked pelvic floor muscle training to better sexual function in women. Research reported in Sexual Medicine Reviews suggests they may also help treat sexual dysfunction in men. More specifically, they may help improve erectile function, ejaculation control, and orgasm intensity in men with chronic prostatitis or chronic pelvic pain syndrome.
How can you do Kegel exercises?

Both men and women can perform Kegel exercises in basically the same way.

The first step is to find your PC muscles. You can identify these muscles while urinating. Simply stop urinating mid-stream. The muscles you use to hold your urine back are your PC muscles. They’re the same muscles you can use to avoid passing gas. If you’re male, your testicles will also rise when you contract them.

Try the easiest Kegel exercise

Once you’ve found your PC muscles, can practice flexing them. Contract and hold your PC muscles for 5 to 20 seconds. Then release them. You can repeat this simple exercise 10 to 20 times in a row, three to four times a day. Gradually build the number of contractions you complete and the amount of time you hold each contraction for.

Over time, this simple exercise can help strengthen your PC muscles. This might help improve your bladder control and sexual function.

Add variety to your workout

You can also try variations on this basic exercise. For example, contract and release your PC muscles quickly, several times in succession. Or practice contracting them very slowly. You can also vary your position, completing Kegel exercises while standing, sitting, or lying down.

While you’re doing Kegel exercises, try not to tighten other muscles, such as your abs, butt, or thighs. Don’t hold your breath either. Instead, keep the rest of your body still and relaxed, while breathing normally.

They cost you nothing to try

Kegel exercises are low risk, easy to do anywhere, and cost nothing to try. So what do you have to lose?

Ask your doctor if Kegel exercises may be a good fit for you. Adding several sets to your daily routine might help you gain better urinary control, improve your erectile function, and prevent premature ejaculation. In some cases, your doctor might encourage you to combine Kegel exercises with other treatments, such as medication or bladder training.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
  • Bø, K. (2012). Pelvic floor muscle training in treatment of female stress urinary incontinence, pelvic organ prolapse and sexual dysfunction. World Journal of Urology, 30(4), 437-443. Retrieved from
    link.springer.com/article/10.1007%2Fs00345-011-0779-8
  • Cohen, D., Gonzalez, J., & Goldstein, I. (2016). The role of pelvic floor muscles in male sexual dysfunction and pelvic pain. Sexual Medicine Reviews, 4(1), 53-62. Retrieved from
    sciencedirect.com/science/article/pii/S2050052115000025
  • Ferreira, C. H., Dwyer, P. L., Davidson, M., De Souza, A., Alvarez Ugarte, J., & Frawley, H. C. (2015). Does pelvic floor muscle training improve female sexual function? A systematic review. International Urogynecology Journal, 26(12), 1735-1750
    link.springer.com/article/10.1007/s00192-015-2749-y
  • García-Sánchez, E., Rubio-Arias, J. A., Ávila-Gandía, V., Ramos-Campo, D. J., & López-Roman, J. (2016). Effectiveness of pelvic floor muscle training in treating urinary incontinence in women: A current review. Actas Urólogicas Españolas, 40(5), 271-178. Retrieved from
    ncbi.nlm.nih.gov/pubmed/26614435
  • Siegel, A. L. (2014). Pelvic floor muscle training in males: Practical applications. Urology, 84(1), 1-7. Retrieved from
    sciencedirect.com/science/article/pii/S0090429514002738

The Necessities of “Pelvic Floor Health Awareness”

The Necessities of “Pelvic Floor Health Awareness”

Courtesy of HansTwilight

Only up until recently has the medical field acknowledged Pelvic Floor Overactivity as an actual medical condition, and because of this, there is still a lot of ignorance and misinformation on the internet advising men on things regarding their sexual health and activity. This article hopes to point out some of the misinformation dwelling on the internet and talked about among lay people. The topics in this article range from the “pelvic floor issues mean weakness” platitude all the way to bicycle seats and finally, just flat out poor advice. So, sit tight (well, relaxed actually) and we’ll jump right into it.

Image courtesy of REI Co-op

For those of you unfamiliar with the topic of pelvic floor dysfunctions (hypertonia), this link will be of great assistance to you. While I am not going to go into detail about what pelvic floor overactivity/dysfunction is, I will briefly discuss a condition that is caused by pelvic floor overactivity, and that is Chronic Prostatitis/Chronic Pelvic Pain Syndrome. According to Wikipedia, it affects up to 2%-6% of men at some point in their lives,[1]and that number might even be higher because the condition is so poorly understood that the patient may never even get a diagnosis
The existence of this condition is proof that pelvic floor issues are not exclusive to women, which is an extremely common and unfortunate misconception to a degree that it can be safe to assume “Mainstream pelvic floor information” is rather sexist. Men are just as susceptible to these types of medical conditions as women. Knowing this and seeing all of the misinformation existing on the web, I believe it is extremely productive and also proactive to say that there is a big need for what I would call, “pelvic floor health awareness.” Now I will get into why we need this so called “pelvic floor health awareness” and list some examples of the so called misinformation residing on the internet for unlucky victims to stumble upon.

The first and possibly most important topic I am going to address is the “pelvic floor issues must mean weakness” platitude that exists all over the internet and even among medical professionals and physiotherapists. The idea was that people (usually the elderly) had urinary incontinence due to the muscles being too weak, and the treatment for that was Kegel exercises. Now, although there is truth to this, the frustrating thing is the fact that many people today are so familiar with this and so unfamiliar with the other side of the fence that the typical advice given is Kegel exercises for strengthening. Not only is this advice wrong, but it is also detrimental to the patient because as you probably guessed, it will lead them down the wrong path making the problem much worse.
The problem isn’t weakness, the problem is overactivity (hypertonia). One does not need to have a weak pelvic floor for it to be overactive. A common example is bodybuilders who do a lot of weighted squat exercises (or just any kind of heavy lifting in general. These individuals are at a greater risk of having pelvic floor tension because squats (even if done properly) require one to tense their whole pelvic and core to protect the back from injury. According to Pelvic Floor First, “As an example, many people who spend a lot of time working out and holding onto their core muscles can develop tension in their pelvic floor because they keep these muscles switched ‘on’ without giving the muscles times to relax and let go.”[2].
So, the pelvic floor can be perfectly strong but overactive, and it is vital to not confuse these two elements. Now this isn’t to say that one can have a weak and overactive pelvic floor. It mostly just depends on the cause (mind you there are numerous). I will get more into the types of pelvic floors in my next article so stay tuned but anyways, I digress.
The takeaway here is that patients with these tense pelvic floors should not be concerned about weakness or strength as it does no benefit to be concerned with weakness or strength when one’s pelvic floor is overactive, the one and only priority should be treating the symptoms of the tension with a combination of reverse kegels, relaxed squatting, relaxation techniques, meditation, yoga, and diaphragmatic breathing.

The next topic to address is the over-hype that Kegel exercises get all around the internet and the lack of solid, specific instruction when recommending such exercises. Usually, the attitude is, “Kegels, Kegels, and more Kegels!!” …and this advice is enormously irresponsible. “Kegels are no good for a hypertonic or “tight” pelvic floor. “For decades doctors, PTs, trainers, therapists, you name it, have been hammering away at women—and men too—that if they want to strengthen their pelvic floors, they must do their kegels.”[3]

Rarely do these online articles ever mention anything about the risks associated with over doing Kegels or the need for reverse Kegels to maintain balance in the pelvic floor. In most cases, they don’t even bother to tell you how many to do and some people even suggest doing them constantly! I cover a lot more about this in my previous article, so I will leave it at this. Another example of bad advice is stimulating the prostate via Kegels during stimulation. This is a very bad idea because first, it causes premature ejaculation and second, it trains the muscles to tense during stimulation and if there is additional pressure added to the prostate/perineum such as when sitting down, sitting up in bed or even laying down then the muscles will become trained to tense when that same pressure is applied, leading to pain in the prostate, perineum and rectum, especially when sitting. This may also lead to urinary frequency or urgency.
Next, we have bicycle seats. Yes, bicycle seats. As you may have guessed, they too add pressure to the perineum and the sensitive nerves in that area. According to a study done on pelvic floor issues and bicycle seats, “On the other hand, cycling can trigger nerve trauma, numbness and, for some men, erectile dysfunction. Known as bicycle seat neuropathy, it is the result of the compression various nerves and blood vessels. Several studies of long distance riders have found pain and/or numbness in the perineal area for both men and women. Bicycle seat shape and position are the major factors.”[4] Even more damning, “Other NIOSH studies showed that pressure on a traditional (nosed) bicycle saddle in the area under the bicyclist’s groin is typically 2.90 pounds per square inch during cycling and may reach as high as 5.37 pounds per square inch. As a point of reference, the pressure on an arm blood pressure cuff needed to restrict blood flow in the arteries is about 120 mm Hg, which is equal to 2.32 pounds per square inch.”[5]

So now you might be wondering, why does all of this happen? The reason behind all of this lies in the functioning of the pelvic floor muscles. They function differently than any other muscles in our body because they actually never stop working, if they did, we would be incontinent. Because of this, they are very trainable, and some people’s pelvic floor muscles might be more trainable than their fellow bikers for example, which implies a genetic component could be at play here.

A final topic to discuss is the dangerous “kegeled stretching,” or simply Kegeling while stretching the penis. This puts an unreasonable amount of stress on the BC muscle because the muscle sits in between the PC muscle and the penis. When the penis is being pulled, the BC muscle is being pulled in that direction, now if a Kegel is being added to the formula then the BC muscle is also being pulled in the opposite direction towards the PC muscle. Think of it as tug of war in the genitals. Overtime, this can cause the soft skeletal muscles (IC or BC) to become strained or even torn. At that point the entire pelvic floor will tense in response to this injury and the pelvic floor will become hypertonic, requiring rehabilitation by a licensed physiotherapist. At this point both hard flaccid and even fibromyalgia could be in the mist. The hard flaccid is due to the tension in the pelvic floor restricting blood flow to the penis and some theorize that fibromyalgia is caused by the stress on the nerves sending pain throughout the genitals, perineum, groin, and inner thighs. Even once the tension has been relieved, those nerves have now been affected and begin to perceive pain that isn’t actually there.

It is important to mention that this has absolutely nothing to do with conditioning; no amount of conditioning can protect the muscles from this unreasonable straining. To make matters worse, most doctors won’t be able to help because this is an extremely rare injury, as most people don’t know about penis stretching nor engage in it.The goal of this article isn’t to scare anyone, it is to merely mitigate the risks associated with pelvic floor dysfunctions and CP/CPPS. As someone who has suffered from both, it is grueling and believe me, I would never wish it upon anyone. Instead of treating myself and leaving, I have decided to step up and make a change, to bring awareness to the public about a very painful and mentally draining condition that is hardly treatable by our loving medical community. It is my hope that I can be an influence on anyone, because it is clear that lots of men and women are at risk of these conditions, not just the male enhancement community.

References:
1) https://en.wikipedia.org/wiki/Chroni…_pain_syndrome
2) The hypertonic pelvic floor · Pelvic Floor First
3) https://pelvicpainrehab.com/female-p…-pelvic-floor/
4) https://emedicine.medscape.com/artic…erview#showall
5) No-nose Saddles for Preventing Genital Numbness and Sexual Dysfunction from Occupational Bicycling. A “Workplace Solutions” paper from the National Institute for Occupational Safety and Health, 2009.

 

In-Depth stamina Training Questions: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about Lengthening Devices, Client Study & Sexual Recovery/Training in this Ask the Experts article.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al.

Q. By the time I’m done I’m tired and it’s a struggle to get the proper erection levels.

…Can I just do the stamina stuff first? Why do you recommend doing stamina exercises at the end of a workout?

Big Al: There are deliberate reasons for putting the stamina exercises at the end of a workout:

-Stamina exercises in and of themselves become better ENLARGEMENT exercises after the tissues have been pre-stretched with more traditional enlargement exercises like Squeezes and stretches.

-If one can get to the point to where they can perform a successful stamina session after a thorough enlargement workout, then performing fresh for sexual activity will be much less of a challenge. This is true on physical and psychological levels.

-The Stop and Starts usually ends in ejaculation. Ejaculating and then attempting to train immediately afterwards can be uncomfortable.

Q. When you talk about emotional visualizations and not fantasizing about sex, this makes it harder for me to perform.

…What is your reasoning behind this? Are there any exceptions to this rule?

Big Al: It’s understandable that using erotic imagery- porn or mental fantasies- make the process of getting and maintaining an erection easier. The main reason why you want to ensure you’re not using erotic imagery in your training is that it creates a conditioning effect.

Here’s a very common example: You’re having sex and your penis starts to falter in it’s erection a bit. You go into your mind and think about whatever you typically use to masturbate to- a favorite porn clip, a prior scenario, etc. What normally happens is you achieve the desired effect- your penis gets erect, and you finish the session.

Afterwards, you ask yourself why do I have to think about other things when I’m with a live partner? As before, the reason is conditioning. By learning to develop focus on what you’re feeling during manual Stop and Starts, you learn to extract maximum sensory benefit from the activity. That way, when you’re engaging in live sexual activity you’ll be able to focus solely on your partner and not have to rely on mental erotic imagery.

There’s an exception to this rule. If you’re in a committed relationship you can fantasize about your partner. That way, you’re matching up what’s in your mind to reality.

Q. I find it’s easier to maintain an erection if I perform a lot of Kegels during my Stop and Starts.

…Is this OK?

Big Al: A well timed Kegel can be useful in helping to hold back or accelerate erections. When the process is refined, it can even allow one to experience Male Multiple Orgasm (MMO). Even the occasional Kegels during the movement to give your erection a boost is OK, but you don’t want to spend the entire Stop and Starts session Kegeling.

One reason is overtraining. If you follow a standard stamina protocol you’re going to be performing Kegels before your Stop and Starts. A more vital reason is negative conditioning. MANY who’ve Kegeled excessively during Stop and Starts eventually find they have to Kegel constantly just to maintain an erection. For obvious reasons, this isn’t a requirement you want to impose upon yourself.

Reverse Kegels: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about Reverse Kegels in this Ask the Experts article.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al.

Q. I’ve seen many recommendations online that one should do Reverse Kegels as well as regular Kegels.

… Is there a reason why you normally don’t recommend Reverse Kegels? Just curious.

Big Al: Reverse Kegels are recommended if one has a weak urine stream or ejaculatory force. Do you feel this to be the case with you?

Q (reply): No, I dont suffer from those things. Do I still need to do them?

Big Al: In that case, standard Kegels and Stop and Starts should engage enough of the peripheral pelvic floor muscles and associated organs to ensure you’re getting full development. If you do feel the need to improve your ejaculatory force then the standard Reverse Kegels will help.

Q. What’s the difference in Reverse Kegels?

…I see one described as a type of Kegel where you force pee out, and another where it reads like a stretch.

Big Al: The traditional Reverse Kegel is a contractile exercise where the Bulbocavernosus (BC) muscle is contracted and held.  This can be done by simulating forcing out urine.  This exercise is comparable to the standard Erect Kegel for assisting in venous sufficiency and tissue expansion.  It can also accomplish the goal of more powerful ejaculations.

The alternate version of the Reverse Kegel is described as a pelvic floor stretch. For more on this, please see: Caution about adding the Reverse Kegel to your routine