New member new routine - progress thread

DLD said:
It's no so much that your program as SRT it's the fact that you are not doing all the sets as written in SRT.
Click to expand...
Thanks. My current routine is this:
5 days a week no weekends (cannot pe on weekends)

Morning:
warm up with heat

Perform 4 sets of bundled stretches (each set is a 30 second bundled stretch in every direction(12)

Perform a finisher set of bundled stretches (3 reps btc) as prescribed by oldandlively above in this thread.

Spend anywhere from 3-5 hours (time dependent) in an extender at 45 minute intervals at varying tension (currently start at 3.4kg and go down to 2ish kg)

Spend anywhere from 1-2 hours in a passive sleeve when not in extender

Late afternoon perform the 5/5/3 for girth. Vac ranges from 5.5-7hg.

Wear a double cock ring for about 6-10 minutes.

Usually have sex before bed.


I have been doing this for 2.5 months but no gains other than strong EQ. I have read about SRT on this forum which is where I came up with this workout but it sounds like I am missing something key now. Please link to me what I need to read or share what I need to change. Would really appreciate it.
 
Thank you. I read that at least 10 times. Here is my new proposed workout based on that


Workout is Monday-Friday with no workout on weekends.

Starting in Morning
-Warm up with heat
-Do 6 minutes of low grip manual stretches (expressive stretching)

-Bundled stretch with cranks at the end:
4 sets of 30 seconds of Bundles stretches
Straight up to Center
Straight up to the Left
Straight up to the Right
Straight Down to the Center
Straight Down to Left
Straight Down to Right
Straight Out to the Center
Straight Out to Left
Straight Out to Right
Behind the Cheeks to Center
Behind the Cheeks to Left
Behind the Cheeks to Right
Rotaries: 25 Cranks

-5-10 minutes of erect stretching (M/W/F) only

-Spend 3-4 hours in traction device. Taking breaks every 45 minutes and lightly increasing tension after each break

-wear a passive silicone sleeve/wrap for another 3-4 hours or when I can’t wear traction device

-Begin girth work (mid afternoon)
5/5/3 routine (I am using a kaplain pump)

-Wear a cock ring for 6-10 minutes after

Done


My questions:

Thoughts on the workout?

Should I wear a passive sleeve even after my girth workout up until bed/sex? I am afraid to wear anything while sleeping.

How much vac pressure should I be using? Right now I’m at 5.5-7hg

How much tension should I be using in traction? What is considered medium? My device does it by kg


Should the erect stretches be immediately flowing the bundled stretch like I have it? It may be hard to hold an erection or get one after doing the bundled stretch. How many seconds per report does it matter?

For the low grip manual stretch, I assume I just grip right next to the base and pull out? How many seconds per rep?

Is it ok to fully rest on weekends?
 
usa4tw said:
Thank you. I read that at least 10 times. Here is my new proposed workout based on that


Workout is Monday-Friday with no workout on weekends.

Starting in Morning
-Warm up with heat
-Do 6 minutes of low grip manual stretches (expressive stretching)

-Bundled stretch with cranks at the end:
4 sets of 30 seconds of Bundles stretches
Straight up to Center
Straight up to the Left
Straight up to the Right
Straight Down to the Center
Straight Down to Left
Straight Down to Right
Straight Out to the Center
Straight Out to Left
Straight Out to Right
Behind the Cheeks to Center
Behind the Cheeks to Left
Behind the Cheeks to Right
Rotaries: 25 Cranks

-5-10 minutes of erect stretching (M/W/F) only

-Spend 3-4 hours in traction device. Taking breaks every 45 minutes and lightly increasing tension after each break

-wear a passive silicone sleeve/wrap for another 3-4 hours or when I can’t wear traction device

-Begin girth work (mid afternoon)
5/5/3 routine (I am using a kaplain pump)

-Wear a cock ring for 6-10 minutes after

Done
Click to expand...

Excellent workout! I see you are following SRT and that is awesome!
usa4tw said:
My questions:

Thoughts on the workout?

Should I wear a passive sleeve even after my girth workout up until bed/sex? I am afraid to wear anything while sleeping.
Click to expand...

After girth wear a cock ring to hold bloodflow. The sleeve should be used after length.
usa4tw said:
How much vac pressure should I be using? Right now I’m at 5.5-7hg
Click to expand...

That is a good place. Most would say 5hg is fine but that does not mean 7hg is bad it only means it is more intense. If you can go 7hg without issue go ahead.
usa4tw said:
How much tension should I be using in traction? What is considered medium? My device does it by kg
Click to expand...

What device are you referring to?
usa4tw said:
Should the erect stretches be immediately flowing the bundled stretch like I have it? It may be hard to hold an erection or get one after doing the bundled stretch. How many seconds per report does it matter?
Click to expand...

Do them before bundles as bundles can wear out your penis making it hard to get an erection.
usa4tw said:
For the low grip manual stretch, I assume I just grip right next to the base and pull out? How many seconds per rep?
Click to expand...
Make sure you bring up enough skin to give yourself room and be closer to the base.
usa4tw said:
Is it ok to fully rest on weekends?
Click to expand...

Of course. 5 on 1 off is a great routine.
 
usa4tw said:
Thanks DLD. To answer your question I have the total man extender. Am I using too much force with that? I had been doing anywhere from 2kg up to 3.5 after doing bundled stretches.
Click to expand...
That sounds just fine.
 
First day of revised workout complete


This routine is 5 days a week unless otherwise notedLength: erect stretch in minutes (M/W/F or 3 days a week only)Length: low grip manual stretch in minutesLength: Bundled stretch 4 setsLength: rotary cranks Length: Extender in hoursLength: Extender tension range in kgLength: Passive sleeve in hoursGirth: 5/5/3Girth: vac hg usedGirth: cock ring in hours
Jan 28, 202555CompleteForgot31.6-2.53Complete5.5-70.1


The erect stretches and low grip manual stretches are certainly a different feeling than the typical stretches. Hopefully this nets some length increases finally!

Questions:

The erect stretches don’t really feel like they are doing anything. Am I supposed to grip right behind the glands?

For the low grip manual stretches, should I stretch out my penis and then take the low grip, or with penis in normal hang should I i just roll some skin down to give stretch room and then take the low grip?

On the cock ding after girth I had only been wearing for about .1 hours (6 minutes) and keeping my penis fully erect. It seems SRT wants it on longer. Is it safe to wear a cock ring for hours at a time?
 
usa4tw said:
First day of revised workout complete


This routine is 5 days a week unless otherwise notedLength: erect stretch in minutes (M/W/F or 3 days a week only)Length: low grip manual stretch in minutesLength: Bundled stretch 4 setsLength: rotary cranks Length: Extender in hoursLength: Extender tension range in kgLength: Passive sleeve in hoursGirth: 5/5/3Girth: vac hg usedGirth: cock ring in hours
Jan 28, 202555CompleteForgot31.6-2.53Complete5.5-70.1


The erect stretches and low grip manual stretches are certainly a different feeling than the typical stretches. Hopefully this nets some length increases finally!
Click to expand...

I love this workout but I would add one thing, the 5x5x3 this is where you pump for 5 minutes and then do the SSJ for five minutes. This will bring incredible girth expansion. To up those stretches you should consider the LengthMaster as this will greatly intensify the stretching portion.

usa4tw said:
Questions:

The erect stretches don’t really feel like they are doing anything. Am I supposed to grip right behind the glands?
Click to expand...

Yes you grip right under the head and stretch straight out for 5 minutes. They may not seem like they are doing when in fact what they do is help reach full potential of erect size.

usa4tw said:
For the low grip manual stretches, should I stretch out my penis and then take the low grip, or with penis in normal hang should I i just roll some skin down to give stretch room and then take the low grip?
Click to expand...

Bringing skin down is very smart as you want that room for stretching.

usa4tw said:
On the cock ding after girth I had only been wearing for about .1 hours (6 minutes) and keeping my penis fully erect. It seems SRT wants it on longer. Is it safe to wear a cock ring for hours at a time?
Click to expand...
YES you can go for an hour as the longer you keep blood in the penis the quicker girth will cement itself.
 
usa4tw said:
First day of revised workout complete


This routine is 5 days a week unless otherwise notedLength: erect stretch in minutes (M/W/F or 3 days a week only)Length: low grip manual stretch in minutesLength: Bundled stretch 4 setsLength: rotary cranks Length: Extender in hoursLength: Extender tension range in kgLength: Passive sleeve in hoursGirth: 5/5/3Girth: vac hg usedGirth: cock ring in hours
Jan 28, 202555CompleteForgot31.6-2.53Complete5.5-70.1
Click to expand...

Loving the layout. I'm trying to find an automatic template deployment looking something like this as well. I may have to make my own, but it's crazy time consuming. Only one guy doing programming here at the moment.

usa4tw said:
The erect stretches and low grip manual stretches are certainly a different feeling than the typical stretches. Hopefully this nets some length increases finally!
Click to expand...
Keep at it. Looks like you found something that your penis is responding to. Try to hold one OK grip below the base of the glans and one OK grip where you been doing "low grip at, and stretch. This allows a better fulcrum pull. On top of that, rotate your penis 90 degrees before the pull. You'll understand why when you do it.

usa4tw said:
Questions:

The erect stretches don’t really feel like they are doing anything. Am I supposed to grip right behind the glands?
Click to expand...
Just like I said above, hold behind the glans, or at the base of the glans, and one in a different position along the shaft that produces the most tension pull for your needs. You might need to use a Theraband or similar traction wrap at the base of the glans for that extra traction needs.

usa4tw said:
For the low grip manual stretches, should I stretch out my penis and then take the low grip, or with penis in normal hang should I i just roll some skin down to give stretch room and then take the low grip?
Click to expand...
At this point, it's how comfortable and how well you can grip dictates how you need to grab your penis. Some have a baseball bat penis, and what you describe can be one quite easily. Some have banana shape, and it makes life much easier to grab anywhere. But the foreskin can also be the negative point as your strong grips means nothing if the skin causes you to slide.

usa4tw said:
On the cock ding after girth I had only been wearing for about .1 hours (6 minutes) and keeping my penis fully erect. It seems SRT wants it on longer. Is it safe to wear a cock ring for hours at a time?
Click to expand...
This is your call. SRT calls for an average 40 minutes of cock ring wear time with restrictive blood movement, where the blood can still flow in and out at a slower pace. In 40 minutes, the blood slowing down in the penis provides the cellular migration of resources to deposit at the locations where it's needed the most. Dr. Hink said something else, while biochemical, urological, and medical publications discussed about ponding/pooling of blood flow benefits the ATP/ADP processes to optimize up to 90% of bioavailable resource deliveries. Of course, everyone can research that on their own.

If you want to wear it long for flaccid restrictive reason to make the penis engorged and be larger longer, there's no harm to it.
 
DLD said:
I love this workout but I would add one thing, the 5x5x3 this is where you pump for 5 minutes and then do the SSJ for five minutes. This will bring incredible girth expansion. To up those stretches you should consider the LengthMaster as this will greatly intensify the stretching portion.



Yes you grip right under the head and stretch straight out for 5 minutes. They may not seem like they are doing when in fact what they do is help reach full potential of erect size.



Bringing skin down is very smart as you want that room for stretching.


YES you can go for an hour as the longer you keep blood in the penis the quicker girth will cement itself.
Click to expand...
Thanks and yes I am already doing the 5/5/3. You may need to scroll over on the chart but yes that is my main girth workout
 
oldandlively said:
Loving the layout. I'm trying to find an automatic template deployment looking something like this as well. I may have to make my own, but it's crazy time consuming. Only one guy doing programming here at the moment.


Keep at it. Looks like you found something that your penis is responding to. Try to hold one OK grip below the base of the glans and one OK grip where you been doing "low grip at, and stretch. This allows a better fulcrum pull. On top of that, rotate your penis 90 degrees before the pull. You'll understand why when you do it.


Just like I said above, hold behind the glans, or at the base of the glans, and one in a different position along the shaft that produces the most tension pull for your needs. You might need to use a Theraband or similar traction wrap at the base of the glans for that extra traction needs.


At this point, it's how comfortable and how well you can grip dictates how you need to grab your penis. Some have a baseball bat penis, and what you describe can be one quite easily. Some have banana shape, and it makes life much easier to grab anywhere. But the foreskin can also be the negative point as your strong grips means nothing if the skin causes you to slide.


This is your call. SRT calls for an average 40 minutes of cock ring wear time with restrictive blood movement, where the blood can still flow in and out at a slower pace. In 40 minutes, the blood slowing down in the penis provides the cellular migration of resources to deposit at the locations where it's needed the most. Dr. Hink said something else, while biochemical, urological, and medical publications discussed about ponding/pooling of blood flow benefits the ATP/ADP processes to optimize up to 90% of bioavailable resource deliveries. Of course, everyone can research that on their own.

If you want to wear it long for flaccid restrictive reason to make the penis engorged and be larger longer, there's no harm to it.
Click to expand...
Thanks!
 
Quick update. I am about 11 days since restarting my workout with a new workout. Now at full SRT. Quick summary of this thread: been doing PE for 4 years straight with various devices, and manuals. Only gained about .75 length and .25 girth in that time frame. Came here, started new workout very loosely based on SRT 2.5 months ago with no gain. Now 2 weeks ago started another new workout at full SRT.

When should I measure? I don’t want to measure too early. Any glaring issues below or do I just keep pressing forward at this pace?





This routine is 5 days a week unless otherwise noted
Length: erect stretch in minutes (M/W/F or 3 days a week only)
Length: low grip manual stretch in minutes
Length: Bundled stretch 4 sets
Length: rotary cranks
Length: Extender in hours
Length: Extender tension range in kg
Length: Passive sleeve in hours
Girth: 5/5/3
Girth: vac hg used
Girth: cock ring in minutes
Notes

Jan 28, 2025
5
5
Complete
Forgot
3
1.6-2.5
3
Complete
5.5-7
30
First day of revised workout, no issues

Jan 29, 2025
-
6
Complete
25
2.25
1.6-2.5
2
Complete
5.5-7
40

Jan 30, 2025
5
6
Complete
25
2.25
1.6-2.5
3
Complete
5.5-7
40

Jan 31, 2025
-
6
Complete
25
0.75
1.6-2.2
3
Complete
5.5-7
40
Was short on time

Feb 3, 2025
5
6
Complete
25
1.75
1.6-2.5
4
Complete
5.5-7
40

Feb 4, 2025
-
6
Complete
25
3
1.6-2.5
2
Complete
5.5-7
45

Feb 5, 2025
5
6
Complete
25
1.5
1.6-2.2
-
Complete
5.5-7
45
Short on time

Feb 6, 2025
-
6
Complete
25
3
1.6-2.5
1
Complete
5.5-7
45

Feb 7, 2025
5
6
Complete
25
2.25
1.6-2.2
2
Complete
5.5-7
45

Feb 10, 2025
No time
6
Complete
25
3
1.6-2.8
1
Complete
5.5-7
45

Feb 11, 2025
5
6
Complete
25
2.25
1.6-2.5
2
Complete
6-7
45
















































 
Hm. Hard gainer for the 4 years. This is my suggestion only, but if you're a hard gainer, monitor your gains every 3 months rather than every 6 months. You have to switch up the routines if there's no gain as a hard gainer.

I saw your other posts as well, and I'm proposing mod change to your regiment if you are willing in the next 3 months. We're breaking some disciplines and some limits. Because you are using hand-expressive traction loading, we have to break the tissues one way or the other.

Forget all normal stretches. Time to stress the tunica out on all stretches. Any exercise you perform, bundled it up with maximum twists (bundled).

In the Extender, this is going to sound bizarre but also twist. Divide up the time when possible. 3 hours of the extender, 1.5 hours twisted in one direction, 1.5 hours twisted in the other direction. If it's comfortable, start at the high traction range of 2.8kg, or even shift it up to 3kg if possible. In other words, MAX IT OUT for 30 minutes, wear at the lower end for 60 minutes. Make sure to do the same when you reverse the twist rotation.

When you are in a sleeve, make sure the sleeve is create a higher traction load, around 1.1kg if possible.

For pumping, if you see your tissues are adapting to pressure at 7inHg, time to increase every slowly towards 7.5inHg and 8inHg for high pressure, and low pressure starts at 5.5inHg.
 
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Yes. Previously after 3 months or so of no gains I would switch it up. Still hard gainer. This workout is for sure the most hours per day I have ever done.

I will make your suggested changes. I do know like after the bundled stretches my penis seems pretty exhausted (as in limp noodle) before i move to the traction device so it seems like im working it.
 
usa4tw said:
Yes. Previously after 3 months or so of no gains I would switch it up. Still hard gainer. This workout is for sure the most hours per day I have ever done.

I will make your suggested changes. I do know like after the bundled stretches my penis seems pretty exhausted (as in limp noodle) before i move to the traction device so it seems like im working it.
Click to expand...
Good to hear! Hard gainers need to put more effort into their routines and be willing to make changes when necessary.
 
usa4tw said:
Yes. Previously after 3 months or so of no gains I would switch it up. Still hard gainer. This workout is for sure the most hours per day I have ever done.

I will make your suggested changes. I do know like after the bundled stretches my penis seems pretty exhausted (as in limp noodle) before i move to the traction device so it seems like im working it.
Click to expand...
Just a suggestion on the limp noodle metaphor, it's actually a fatigue zone that you want to reach, but also stay slightly below it. If you feel limp, offer the penis at least 60 minutes of tender loving care. An example is C-jelq massage, and if you know how prostate massage. Most men don't know that by stimulating the prostate during the penile stresses, there's a trigger to create an adaptogen to reinvigorate the penis. It's like hitting the fire alarm to send emergency responses to the penis. Keep the penis warm with either warm oil massage, or just with warm thermal bag or warm rice bag. Blood will continuously flow into the penis from the response triggered from the prostate massage, or just keeping the penis warm after the intense penile workout. But, within that 60 minutes, you want to keep the penis as flaccid and elongated as much as you can. This is where cellular repairs to increase cell sizes comes into play. Cell regeneration will fill in the gaps where other cells failed to repair themselves. Your extender will be the game changer from that point on.
 
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