Minha rotina de iniciante.

Pedick · Jun 1, 2026

My name is Pedick, I am 30 years old and I always do Kegel exercises for my penis, it's 14cm long and 13.5cm in circumference.

Start today you have 7 days to do Kegel exercises.
As follows:

10 seconds of contraction
5 seconds of rest
80 times or 80 sets per day.
I feel some control over a small weakness in urine retention.
I haven't tested for ejaculation, so I will update with more information later.

I bought an extender three weeks ago and am waiting for it to arrive; for now, I'm only doing Kegels. I want to escape this plateau and reach at least 18 cm by 15 cm over three years. I'll feel much better then.

Updating my Kegel routine:
June 4th, 2027

Contractions 3 sec
Rest 3 sec
20x warm-up

Workout
Contractions 13 sec
Rest 8 sec
80x estou fazendo de 20 em 20. I noticed that when I finish doing the 80 Kegels, I immediately feel a strong urge to urinate. Can anyone tell me if this is normal?

I'm doing 13-second contractions because I consider a Kegel exercise complete when I can contract with maximum force, so I can only do this continuously for up to 13 seconds.

My extender hasn't arrived yet, so I haven't included photos of the measurements. On Monday I'll start jelqing to get used to it before using the extender.

oldandlively · Jun 1, 2026

Welcome to the community, brother.

If you're a healthy individual, long, strong kegels aren't necessary. Your body naturally engages its own about 100 times a day. But if you are using kegels in combination with your routines to bring in more blood to your penis, try to ease up to around a total of 80 kegels per routine. A healthy individual with a strong erection can already cause the pelvic floor to lock up. As you get older, it's fine to do up to 120 kegel combinations.

Based on your urinary incontinence issue, it's safely to say that your pelvic floor is weakened, and your aging prostate may be the culprit. A combination of kegels may be something like this:

1-second quick Kegel hold.
Relax for 2 seconds.
5-second moderate kegel hold.
Relax for 2 seconds
1-second quick Kegel hold.
Relax for 2 seconds.
10-second high Kegel hold.
Relax for 5 seconds.

Repeat the kegel combination until you hit 120. That's the max per day. Over the course of 2 months, you'll notice the strengthening of your pelvic floor in watching your ejaculation level as well.

Before you use that extender, make sure to condition your glans' skin first. If you use a vacuum system without conditioning your skin, you will create blisters. Most manufacturers don't provide proper instructions or advice for those devices. If you get hurt, it's on you. However, in this community, we help one another. Look at the 5x5x3 baseline exercises. One of the exercises to condition your glutes is called slow squat jell, or SSJ (clickable word now). Read up on the SSJ to understand what can be done. Other jelq types are horse jelq, power jelq, or even faster jelqs to create a conditioning called angiogenesis. This is to bring more blood volume into the penis and build up larger blood vessels. In the meantime, the side benefits are the expansion of the glans and the toughening of the glans' upper supporting tissue layers known as the fascias.

If you want to read more about the various exercises, you can visit the resources and program section, or a compiled list of exercises:

https://mattersofsize.com/forums/resources-and-programs.1814829/

Thread 'Collection of PE Exercises at MoS'

Sep 10, 2004

NATURAL Penis Enlargement EXERCISES

Collection of Length Stretching Exercises and Info:

DLD's Original Exercises (alphabetical)

Other Brothers' Exercises (alphabetical) and additional info

A-Stretches - High Angle
A-Stretch - An Easy Way to Increase Tension
Counter Stretches Video
Crazy Girth Busters
DLD Blasters
DLD Blasters - Kegels - Reverse Kegels: The Basics
DLD Reverse Blaster
Double Tunica Stretch
Dual Double...

DLD
ads clamping clamps depression dld blasters doublelongdaddy edging effective erect exercise exercises extreme extreme girth flaccid foreskin girth glans hanging jelqs kegels larger newbie routine penis progress pump routine short size slow squash jelq stillwantmore stretch stretcher stretching supra slammers tension video wrap
Replies: 63
Forum: Penis Pumping Forum

Make sure to ask as many questions as possible before you start on your PE journey.

Pedick · Jun 1, 2026

oldandlively said:
Bem-vindo à comunidade, irmão.

Se você for uma pessoa saudável, contrações de Kegel longas e intensas não são necessárias. Seu corpo se contrai naturalmente cerca de 100 vezes por dia. Mas se você estiver usando os exercícios de Kegel em conjunto com sua rotina para aumentar o fluxo sanguíneo para o pênis, tente aumentar o número de contrações para cerca de 80 por rotina. Uma pessoa saudável com uma ereção forte já consegue contrair o assoalho pélvico naturalmente. Conforme envelhecemos, é possível chegar a fazer até 120 combinações de Kegel.

Com base no seu problema de incontinência urinária, podemos afirmar com segurança que seu assoalho pélvico está enfraquecido e que o envelhecimento da próstata pode ser a causa. Uma combinação de exercícios de Kegel pode ser algo como:

Contração rápida de Kegel por 1 segundo.
Relaxe por 2 segundos.
Contração moderada do assoalho pélvico por 5 segundos.
Relaxe por 2 segundos.
Contração rápida de Kegel por 1 segundo.
Relaxe por 2 segundos.
Contração de Kegel alta por 10 segundos.
Relaxe por 5 segundos.

Repita a combinação de exercícios de Kegel até atingir 120 repetições. Esse é o máximo por dia. Ao longo de 2 meses, você notará o fortalecimento do seu assoalho pélvico e também observará a frequência e a intensidade da sua ejaculação.

Antes de usar o extensor, certifique-se de condicionar a pele da glande primeiro. Se você usar um sistema de vácuo sem condicionar a pele, poderá criar bolhas. A maioria dos fabricantes não fornece instruções ou conselhos adequados para esses dispositivos. Se você se machucar, a responsabilidade é sua. No entanto, nesta comunidade, nos ajudamos mutuamente. Observe os exercícios básicos 5x5x3. Um dos exercícios para condicionar os glúteos é chamado de agachamento lento com jelq, ou SSJ (palavra clicável agora). Pesquise sobre o SSJ para entender o que ele pode fazer. Outros tipos de jelq incluem o jelq de cavalo, o jelq de potência ou até mesmo jelqs mais rápidos para criar um condicionamento chamado angiogênese. Isso visa aumentar o volume sanguíneo no pênis e desenvolver vasos sanguíneos maiores. Enquanto isso, os benefícios adicionais são a expansão da glande e o fortalecimento das camadas superiores de tecido de suporte da glande, conhecidas como fáscias.

Se você quiser saber mais sobre os diversos exercícios, pode visitar a seção de recursos e programa ou consultar a lista completa de exercícios:

https://mattersofsize.com/forums/resources-and-programs.1814829/

Thread 'Collection of PE Exercises at MoS'

Sep 10, 2004

NATURAL Penis Enlargement EXERCISES

Collection of Length Stretching Exercises and Info:

DLD's Original Exercises (alphabetical) Other Brothers' Exercises (alphabetical) and additional info

A-Stretches - High Angle
A-Stretch - An Easy Way to Increase Tension
Counter Stretches Video
Crazy Girth Busters
DLD Blasters
DLD Blasters - Kegels - Reverse Kegels: The Basics
DLD Reverse Blaster
Double Tunica Stretch
Dual Double...

DLD

ads clamping clamps depression dld blasters doublelongdaddy edging effective erect exercise exercises extreme extreme girth flaccid foreskin girth glans hanging jelqs kegels larger newbie routine penis progress pump routine short size slow squash jelq stillwantmore stretch stretcher stretching supra slammers tension video wrap

Replies: 63

Forum: Penis Pumping Forum

Certifique-se de fazer o máximo de perguntas possível antes de iniciar sua jornada na Educação Física.

Obrigado primeiramente por mim responder e pelas saudações.
Eu tenho problemas com EP, isso me incomoda esse é o principal motivo dos altos números de kegels por dia,
Eu quero eliminar esse mal pela raiz.

Vou começar o jelq hoje, para quando chegar o extensor eu já estiver apto a usá-lo, como é o primeiro extensor mais a frente eu vou comprar um melhor.

oldandlively · Jun 1, 2026

Pedick said:
Thank you first of all for replying and for the greetings.
I have problems with PE, it bothers me and that's the main reason for the high number of Kegel exercises per day.
I want to eliminate this evil at its root.

I'm going to start jelqing today, so that when the extender arrives I'll already be able to use it. Since this is my first extender, I'll buy a better one later on.

Premature ejaculation root problem is not the weak pelvis floor muscles themselves, but a highly sensitive glans and overly stimulated dorsal nerve branch all along your penile shaft. The trick to control the urge of just ejaculating is to prevent the nerve endings and the highly stimulated nerves along the penile shaft from just letting go when you feel the urge. We have all been there.

The first method is to calm down. Bring yourself to the point of release, but slow down, or stop, to prevent from letting loose. Keep repeating the same step over and over again, and over a period of a few months, your brain can be reprogrammed to stop premature ejaculation. This method has been revisited and verified by many high power positions since three thousand years back, where multiple concubines were a thing, and the high position people need to statisfy them all.

Besides that is numbing cream. Tattoo numbing creams are known to reduce sensitivity around the coronal ridge, the penis glans' rim, causing you to just let go. Use the cream to train your brain, but attempt to reprogram your brain through a natural method first. Doing SSJ will actually help as well, since SSJ compresses the nerve branch along the entire penile shaft, forcing the penis to readjust its erection quality while maintaining minimal over-stimulation.

Pedick · Jun 1, 2026

Estou pesquisando sobre isso também, eu utilizo lidocaína, quando o efeito é praticamente indeterminado o tempo da relação.
O problema é quando a mulher pega desprevenido kkk aí não dá tempo de usar uma pomada.
Eu estava cogitando usar até medicamento dapoxetina, para ver o resultado.

DLD · Jun 1, 2026

I cannot read this.I'm glad you can

oldandlively · Jun 1, 2026

DLD said:
I cannot read this.I'm glad you can

Translator, my brother. Translator.

Pedick · Jun 1, 2026

EmI'll post it in English; it's easier to explain my situation that way.

Minha rotina de iniciante.

Pedick

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