If you have finished the 90 Day Course and are wondering how to progress forward, there are quite a few options at your disposal.

For example, the Squeeze is typically 5 seconds long for each repetition, but there is nothing preventing you from testing out longer repetition times. Some have benefited from performing anywhere between 10-second to 60-second Squeezes.

You may also upgrade to more intense exercises.

The following is an example of an intensive girth movement that incorporates Kegels.

The Flexing Girth Exercise:

NOTE- This exercise should be performed with a full erection, and a generous amount of lubrication should be used.

Step 1: Induce a full erection.

Step 2: Grip the penis approximately 1 inch from the base.

Step 3: With your other hand, grip your penis with the thumb and the first two fingers.

Step 4: Kegel and hold for a count of 2.

Step 5: Apply pressure to the penis using your gripping hand.

Step 6: Relax your grip as you release the Kegel contraction.

Step 7: Repeat step 3 three to five times. Then move your hand at the base about one inch down the penis and repeat step 3.

Step 8: Repeat the above until you reach the glans. Once you have reached the glans you may either go backwards by one inch increments until you reach the base. The exercise can conclude once you can no longer perform an effective Kegel contraction.

Do not exceed 3 to 5 minutes for this movement unless you have practiced this movement for several weeks.

The following exercise is considered the next step up from the Tension Stretch.

The Ruler Stretch:

The penis should be flaccid for this exercise.

Step 1: Use a plastic or wooden ruler, or a measuring tape. Using a metal ruler is not recommended due to the risk of injury.

Step 2: Place the measuring tool next to your penis.

Step 3: If you are using a ruler, incorporate some form of padding to protect the pubis.

Step 4: Press the measuring implement firmly into the pubis.

Step 5: Grip your penis with your other hand behind the glans and pull. Hold for a count of 10 to 20 seconds, building in tension throughout the repetition.

Do anywhere from 10 to 20 repetitions in your first attempt. The goal should be for you to push the measurement farther both during your sessions and in subsequent sessions.