You should plan on doing a variety of stretching exercises for about 10 minutes each
workout. Look at the stretching exercise section and plan to either do some of each
during your workout, or rotate the type of stretching exercise you do throughout the
week.- Break for circulation
After stretching, spend one minute either massaging your penis (flaccid) or slapping it
to get the blood moving around.- Jelqing (wet milking)
You can spend up to ten minutes jelqing, and should spend at least five minutes doing
this exercise.- Cool down
Your cool down will take about five minutes.There you have it! You'll spend around 30 minutes per workout. If you're consistent,
you'll begin to see small changes even by the end of the first week. Your penis probably
won't be larger, but your erections and your self-control when it comes to ejaculation will
already be improved!
Weeks Three through Six – Moving On Up!
It's time to intensify things a bit. You'll still be spending about 30 minutes, five days a
week on exercising your penis and PC muscle, but it's time to get tougher with yourself.
Warm Up – This should go without saying. Every workout you ever do has to start
with a good warm up.
PC Muscle Exercises – Here's where things are going to get a little tougher.
a) Warm up with some quick and light contractions.
b) Start with standard contractions. Do 20 repetitions.
c) Next, do 3 sets of Flex and Hold contractions – 8 contractions each set.
d) Finish with one minute of Flutters
Continue with practicing a variety of stretching exercises for 10 minutes.
Take a one-minute break for circulation. Massage or slap your penis against your
legs.
Do a minimum of seven minutes of jelqing, up to a maximum of 10 minutes
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