The “Stamina Only” Routine is where the emphasis is on the development of higher Erection Quality (EQ). Focusing on Stamina Only can allow you to isolate and accelerate progress in this area.

Increasing EQ may also lead to enlargement via tissue expansion. A more drastic change may be observed in cases where one has suffered from shrinkage due to disuse.

It’s very important that these exercises be performed with a positive emotional backdrop. Positive Emotional Visualisation Exercises, as outlined below, should be performed BEFORE as well as DURING the exercises for the maximum effect.

The “Stamina Only” Routine is performed as follows:

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Warm up > Erect Kegels > Stop and Starts > Warm down

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The above routine can be performed 4 times a week. “Day 1” is when you will establish a rep baseline to work up from. Perform only as many repetitions as is comfortable on that day. From there, increase your reps in small increments each subsequent training session. Your intensity should be increased slowly but frequently.

WARNING: Please take into account the average number of times per week you ejaculate and/or engage in regular sexual activity. The sudden addition of stamina routines to your schedule, without any adjustments, may cause a drop in EQ. Adjust your weekly ejaculations accordingly to allow for recovery. As a key exercise is the “Stop and Start,” you can perform the Stop and Start DURING sexual encounters. Doing this should allow you to train and continue your regular sexual activities without hindrance.

Any frivolous masturbation during a training cycle is highly discouraged!

How to Perform the Exercises:

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Kegels:

Kegels have a long history Originally recommended for women for incontinence and post-birthing treatment, it was discovered that men too could benefit greatly from performing this movement.

Kegels can increase EQ, ejaculation power (meaning farther spurts), and may help to restore proper functioning in cases of impotence. Studies have shown how Kegels may be used in lieu of vascular surgery for cases of venous leak(1).

This exercise is best performed with a full erection. To perform a kegel, simply tighten your PC (pubococcygeus) muscle as if you were trying to control the flow of urine. You should attempt at least 5 repetitions – holding each repetition for 5 seconds each. Use ONLY as much contractile force as is needed to accomplish the reps – and no more.

Perform only enough repetitions to mildly challenge yourself in your first session. If you were able to perform at least 5 repetitions in your session, add 1 rep per session. If you can perform more than 20 repetitions, add 2 reps per session.

If you need to pause the exercise in order to restore your erection you may do so up to 3 times during this exercise. Optimally, you can learn to stimulate yourself DURING the exercise- as long as the form of the exercise remains uninterrupted.

The Stop and Start (Edging):

I often get asked the following question: “If you had to choose just one male enhancement exercise to perform, which one would you choose?” My answer to that question is The Stop and Starts. No other exercise gives such holistic development as the Stop and Starts. It is effective at improving EQ, developing ejaculatory control, and lends itself well to Emotional Visualization Exercises. Also, when performed in conjunction with enlargement work, it becomes in and of itself an effective enlargement exercise.

To get started, stimulate yourself using lubrication in a manner duplicating what you’d expect to experience during a sexual encounter. This movement may also be performed during intercourse or other forms of mutual stimulation.

Proceed until the point right before you ejaculate, THEN STOP. Rest a bit until you feel you are starting to lose your erection OR the “Point of No Return” (PONR) feeling of ejaculation subsides. When you resume, proceed to the “stop” point two more times.

After the third approach to the PONR, you may finish the exercise by ejaculating.

Attempt to perform this exercise for 5 to 10 minutes in your first attempt. When you can do this exercise for at least 5 minutes, attempt to add 30 to 60 seconds per session.

Your goal is to be able to do this exercise for 20 to 25 minutes total. More is not necessarily recommended since there’s a point of diminishing returns. It’s possible to over-condition yourself, so you may find yourself having difficulties ejaculating on demand.

Emotional Visualization Exercises:

If you wish to get the most out of your male enhancement training and develop a high level of emotional mastery. the following is the most essential advice:

Male enhancement training does NOT work well under negative emotional stress. Emotions like fear or self-loathing can cause a NEGATIVE conditioning effect. What this means is training or performing under these conditions will cause subsequent sessions/performances to deteriorate, furthering the negative feedback loop.

Leading up to- and during training, it’s essential for you to learn how to clear your mind. Picturing something neutral and soothing like a field of white light or the ocean can be useful. Focus solely on what you are feeling during your training. You should also attempt to induce a feeling of confidence and being completely unencumbered.

If your mind starts to drift, take a deep breath, and mentally re-center yourself.

This is something which may take some getting used to, but once you turn the corner on this procedure you’ll realize the great benefits to be had.

Advanced Stamina Training:

When you reach 50 reps of the standard Erect Kegels, it’s customary to graduate to more challenging movements.

The following exercises allow you to separate the aspects of pelvic floor strengthening and endurance. An advanced stamina routine incorporating the below movements would appear as follows:

Warm Up > Towel Raises > Super Kegels > Stop and Starts > Warm Down

Towel Raises:

The Towel Raise is an excellent exercise for developing penile strength and harder erections. It’s essentially a weighted Kegel movement.

With an erection, place a towel or weight over the end of your penis. Lift your weighted penis by squeezing the PC muscle, as in Kegels. Start with 10 reps and work up to 20 reps by adding 1 repetition per session.

Once you achieve 20 repetitions with a particular towel or weight, you can add weight by using more or larger towels, or by wetting the towel.

Super Kegels:

The Super Kegel is performed in much the same manner as the standard Erect Kegel, except the goal is to hold each rep for up to 100 seconds each. As with the standard Erect Kegel, you may refresh your erections up to 3 times, but for the Super Kegels, you may do this per REPETITION.

Start with 2 repetitions of the Super Kegel and attempt to get 20 to 25 seconds per repetition. Add 5 seconds per repetition. Once you achieve 100 seconds for both repetitions, you may add an extra repetition to your session.

References:

(1): Br J Urol. 1993 Jan;71(1):52-7.
Pelvic floor exercise versus surgery in the treatment of impotence.
Claes H1, Baert L.

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