Originally Posted by Seneca 32
If you can comfortably do 20 three second holds, I’d stick with that for a week. Then add another 5 and do 25 for a week and slowly increase until you’re able to do the fifty three second holds. It might take a month or so or maybe a bit longer to get there but it will be worth it in the long run. Kegels are a very important exercise, especially for EQ.
I support Seneca’s statement and would go even further.
In my opinion, Kegel training is basically different from PE. It’s just training a muscle. So the usual routines from the gym can be applied.
What works for me:
- Separating Kegel training from PE routine. Kegel is discrete, can be done wherever and just needs a watch with seconds hand as help. Naturally, Swiss watches are best for high-precision Kegel training… :-)
- Kegel training can be done on a daily base.
- I split my Kegels in various exercises: quick Kegels are sub-second pulses without resting, standard Kegel is 5sec hold/5sec rest, long is 15sec hold/5sec rest, Superkegels are 45-50secs with 15-10sec rest.
Ramp-up procedure in weekly steps
- Starting routine is 2 minutes of standard Kegels followed by 1 minute of quick Kegels
- The 3 minutes of standard Kegels, 1 minute quick Kegels
- Then 4 minutes standard, 1 minute long Kegels, 1 minute quick
- Then 5 minutes standard, 2 minute long, 1 minute quick
- After the first month, you slowly can start with introducing Superkegels. I then would suggest to switch from a one- to a two-week rhythm of ramp-up steps. So in week 5+6 it would be 5min standard, 2 min long, 1 or 2 Superkegels, 1 min quick Kegels. Introducing Superkegels too early can lead to quite painful BC cramps as the BC muscle us not yet ready for that strong stimulus.
- Then add every two weeks another minute of long Kegels and Superkegels.
- Final state of my routine is 5min standard, 4 min long, 4 min Super and 2 min quick Kegels.
If done with full mental focus, Kegels are an astonishing exercise and are really intense. Especially the Superkegels can make me sweat a bit on my front. I tried even to do more and longer ones, but often got in the cramp zone. So I stepped back to 50sec Superkegels.
Yes, it is challenging, but very beneficial to EQ and for getting control over your dick. Combined with edging you are able to train stamina too.
Hope this gives you ideas how to build your individual Kegel routine
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