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The Basics

Week 4

Week 4 – So now that we have stretching and blood flow being worked on and you are hopefully comfortable with those exercises. It’s time to throw a new Exercise into your routine. This is called Kegal exercises or the PC Squeeze and Hold. Basically the same thing. We will call it Kegal going forward to make talking about it more fluid. Kegal exercises help improve, Stamina, Muscle control and will improve the intensity of your orgasms. Kegal’s can really be performed as many as 5 times per day, where ever you want, whenever you want We do recommend that you make them step 4 of your routine this week and do them for 5 minutes or 15 reps at the minimum. Think of Kegal’s as the sit-ups of Penis Exercises. They suck to do but will create big results. Once you have done them for a full week or 2, I promise they do get easier.

LISTEN TO YOUR BODY – Take an extra day off if need be! This program has been designed to be done every other or every 2 days.

  1. Start by warming up. Performing hot wrap is a great way to increase blood flow and get your penis ready for exercises. Personally I prefer to apply the wrap for 2-3 minutes.
  2. Side to Side Stretch. Start with 8-10 reps for the first couple weeks. Start increasing by 2 reps as you feel necessary. Example – Week 4, try and do 12 reps if you are comfortable.
  3. Time for Jelqing or Wet milking for about 5 minutes, or 150 reps. Whichever works best for you.
  4. NEW – Kegal or PC Squeeze and hold. Contract your pelvic muscles for 1-2 seconds, 10 seconds off. Do this for 5 minutes. If 5 minutes is too much in the beginning, go for as long as you can. Ideally you want try and hit at least 15 if possible when starting.
  5. Warm down–get your hot wrap back out, warm it up and apply for 2 minutes!

Total time? 18 minutes. You are on your way to great gains! Keep up the good work!

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