- Jun 3, 2003
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Why do some gain and others struggle in penis enlargement? Yes, we can ask this question a million times and get a million theories, none that hold more logic than the next and all considered, but none that hold as much truth than the ones we experience ourselves. Over years I have been experimenting with various ways to make faster gains and faster ways to heal and promote health and enlargement. I have also looking at reasons why someone would do penis enlargement, just like the next man, and not make similar gains.
I believe we pay great attention to penis enlargement and the best physical process of getting larger. At one time we may believe one thing to be better than the next or even completely change our view on something in penis enlargement. A perfect example of this is erect work. Doing any kind of penis enlargement exercise, while erect, was always a huge no no. I, being the one who endorsed erect work, (see my past at all other online forums and how they reacted to my erect exercises) today everyone enjoys the benefits that have come through erect work.
I understand this process, of ultimate gaining, does not come easy, it takes time, dedication and commitment. Only the brave and patient should apply! I believe I have learned some very important things in my years not only about gaining but retaining, healing, cementing, and maximizing gains made through natural and tool based penis enlargement.
I am focusing heavily on healing and recovery. Healing accounts for one half of the process, the other half is doing the physical penis enlargementwork. Many Brothers tend to see a good penis enlargement routine as the backbone of their gains but if they only took healing into account they would make much faster gains.
I hope to not only increase the length and thickness of your penis but also give you a better body, a sharper mind, a better you! If you allow me to teach you these ways and you are willing to follow with completely willingness I not only promise you An Inch in Twelve Weeks but a much better looking, more confident man. During this time increasing your penis size you can also be working on improving your body through exercise and diet. When we loose weight and gains penis size the gains are so much sweeter!
At it's very root SRT Theory or Suppressed-Restricted-Transposition is the fact that many of us do one thing but do not follow the logical steps to not only train with proper effort and form but allowing yourself time to heal correctly. This is where I would like to start, healing. This will not be based on pseudo-science, it is based on self exploration and exceptions I took notice of. Countless men have used SRT to make the fastest gains possible. It is successful for all who use it!
Healing would be classified as the time you are not training. Many men who do penis enlargement pretty much finish their session, clean up, put their clothes back on and go on with their day. Some may do a warm down but from that forward they are done with Penis Enlargement for the day and they will rest until the next workout. My first issue with this is what SRTwas founded on. Suppression means holding something back. If we are trying to elongate or thicken something we need to not only do the proper exercises to break down the tissue for growth but we need to never suppress it's size after training. Some men may experience turtling, Some men may naturally shrink when flaccid. Many are squished into tight underwear where suppression is at it's worst.
This information was some of the first science i paid attention to in the beginning days of modern Penis Enlargement and it's advent on the internet. I understood when surgeons cut the ligament it would make the penis free to be stretched without ligament interference. This made sense. At the time I was working a lot with the kegel. One night, quite by mistake, I invented the reverse kegel and many things changes in the penis enlargement, penile surgery was no longer necessary. I found out there was a way to bypass the suspensory ligament through what I called a "Reverse Kegel.” When you do a normal Kegel you are squeezing, this is a total "hold back" of the suspensory ligaments. If you do it when you are erect and naked, if you have a strong PC muscle, you can bounce your penis by flexing this muscle. When you are peeing and you stop yourself midway through the contraction of a squeeze of the PC muscles you can stop the flow of urine, this, too, is a kegel. A reverse kegel is the complete opposite.The reverse kegel would be the pushing, or total “unflex” of the Pelvic Floor muscles. Amazingly, when you learn how to do the Reverse Kegel you have learned part of what changed penis enlargement and allowed it to stand toe to toe with the medical world version, surgery. When the Reverse Kegel is being performed the suspensory ligaments are bypassed and the user can effectively stretch the penis with no interference. It is also a very common reflex for some men to kegel out of fear when stretching , a kind of defend mechanism. When you learn the Reverse Kegel when stretching you will see much faster length gains.
This type of Science pressed me onward in Penis Enlargement and I discovered quite a bit more as I progressed. I have spent many years experimenting with many exercises, theories, test subjects, equipment, etc. I more than likely know more about the penis than any other man in the world! This burning passion I have for this craft is always pushing me further.
Background Theory: As you may have read I was able to lose size and gain size based on my findings so I will try to be as specific and precise on why I did this, what I learned and what it means for penis enlargement. When I started this experiment it was because I wanted to see the damage restriction could have on the penis and size. Over the first 2 months I wore very tight underwear. I wanted to see the effects of this on my penis size plus it was necessary to the experiment. So for 2 months I wore very tight underwear, I did not do any Penis Enlargement and I masturbated very rarely. My penis was not being used and it was spending most of it's time suppressed in my underwear. At the end of 60 days I had lost size that was permanent for years! My flaccid was pathetically turtled, my erect length was short and my girth suffered a bit. All from suppression and tight underwear? That was really all I changed and the loss of size came during this period.
The next phase took me to “what if I did a good Penis Enlargement routine but still wore the underwear, would I regain my losses?” 60 days later I had not recovered my losses and I was becoming a bit worried that I may have lost this size for good. Why was the Penis Enlargement not being fruitful? I mean my temporary gains always looked good but I would not retain them. As soon as I was back in my underwear the gains were suppressed, restricted and healed in a transposed position. That is what I believe happened. I think the first thing men need to do is stop wearing anything that restricts you in any way. Where no underwear, let yourself dangle at the very least!
The last part of my research, the last 2 months, I did a good Penis Enlargement routine. I stopped wearing underwear and started Extending and retaining for every moment I could. At the end on the 2 months I had gained back my looses plus made additional gains!
As the routine will dictate, you will make temporary gains, you will retain them through healing in an expanded or extended position. We will accomplish this in length through the SiliStretcher and it’s many uses. As important as every stretch is, it is pointless if you are going allow to heal in a shorter, squashed position….many will never see gains for this very reason. I already know, through the many polls, guys who went commando and masturbated frequently/roughly ended puberty larger than his underwear wearing, light masturbating counterpart. So natural size was greatly effected by SRT, that means it "naturally" needs to be included in all penis enlargement attempts, no matter what they may be. After you train your penis you want to stay in an elongated position when flaccid, a moderate hold at you max-flaccid size for as much time as possible. this is accomplished through the SiliStretcher . The SiliStretcher we will also be wearing at light levels as we sleep.
We will even be using SiliRings as part of the healing process after girth work. Again, more than anything, we want to heal in a expanded or extended state. Wearing a SiliRing will help you retain those temporary gains longer. The longer you hold these temporary gains the quicker they become permanent.
Through creative routines we will access and expose inner penis, we will stretchthe Tunica with much more ease, adjust exit point and length of penis while soft or flaccid. We will be using angular stretches at extreme opposites, we will be training our penis to stay long and full as much of the time as possible. We are literally teaching your penis a new way of living.
4 Needed Sources of Stretching
• Shaft/Tunica Stretching(stretching what is already there)
• Ligament stretching(Preparing for what is coming)
• Expressive Stretching(Grabbing new gains from freely accessible inner penis)
• Erect Stretching (to cement the temporary gains)
You may think the exercises seem light at first but there is a reason for the progression of intensity and why I am starting as such a novice level. I want you to spend time hitting all angles of the penis's exit points and see what you can find for quick gain here. These basic exercises are important to many factors, even if we are vets, each angle holds a potential gain, the only way to find them is to explore all angles, this is why will start with basic stretching. From the furthest point of between the cheeks to the straight up angle of tunica stretching. By the close of the routine, after 3 months, you will be ripping inner penis from your body using the LengthMaster! We will get there, but I need to start basic. The MityVac is included almost immediately because everyone, even veterans, need to see how much faster you gain with the MityVac. It is the perfect companion to a your girth routine and when used correctly it has the potential to really pack on some size quickly. My point is, everything has it's place and time and will be introduced in this manner as I will chart a course of growth using a quick, progressive routine that will be forever evolving and keeping you routine active, fun, motivated and growing at all times!
Stretching the penis after an orgasm or when the penis is in a state of complete fatigue I believe it puts the penis in a different physical state than normal and stretching during these times can be extremely productive. After your orgasm the penis will feel more pliable, malleable, stretchable and easier to hold form.
Equipment and Supplement List
STEALTH ADS PENIS STRETCHING & WEIGHT HANGER With over 15 years of research and development, MOS is proud to bring you our stealth SiliStretcher for eight-way all day penis stretching and weight hanging to permanently increase penis size. The SiliStretcher is the first ever robust piston vacuum...
After 15 years of research and development with the veterans of penis enlargement, MOS is proud to announce the MityVac HydroVac Penis Pump system. Whether you are just enlarging the penis or want to do full package pumping with your penis and testicles, the MityVac HydroVac offers a wide range...
The LengthMaster 2.0 is the worlds most advanced penis enlargement tool for intense internal and external penis stretching and hanging. EXTRACTING THE HIDDEN INNER PENISThe LengthMaster permanently extracts the hidden internal penis to achieve the quickest and most effective permanent penis...
Uncle Jims Penis All Day Stretcher allows you to get a maximum All-Day penis stretch at a value price. Using the Uncle Jim's Wrap in a completely flaccid state, wrap your penis in a stretched position from base to tip. Keep it wrapped for 15 minute intervals and re-wrap to keep blood flow good...
COCK RINGS Maintaining penis expansion is essential to gain penis girth. The SiliRing maximizes penis expansion by trapping blood inside your penis to keep your penis expanded after exercise. This is a standard practice that is performed by penis pumpers to maintain full expansion as tissue...
INDIVIDUAL SILICONE PENIS SLEEVES AND CAPSAfter fifteen years of research testing hundreds of sleeves with the top practitioners and pioneers of penis enlargement, MOS is proud to announce the SiliSleev and SiliCap. SiliSleevs are used for multiple purposes including penis compression during...
PENIS GRIPPING POWDER Whether practicing manual penis enlargement exercise or exercising with tools, the most important necessity to penis stretching is grip. With the proper grip, you will maximize your stretching sessions by reducing the effort required to grip your penis. After 16 years of...
Hydrocortisone and Bacitracin
First 2 weeks LENGTH and GIRTH
5 Minutes Bundled Stretches
Behind The Cheeks to the Left: 30-seconds x 3
Behind The Cheeks to the Center: 30-seconds x 3
Behind The Cheeks to the Right: 30-seconds x 3
Straight Down to the Left: 30-seconds x 3
Straight Down to the Center: 30-seconds x 3
Straight Down to the Right: 30-seconds x 3
Straight Down Rotary Stretches : 25-Cranks
Straight Out to the Left: 30-seconds x 3
Straight Out to the Center: 30-seconds x 3
Straight Out to the Right: 30-seconds x 3
Straight Out Rotary Stretches : 25-Cranks
Straight Up to the Left: 30-seconds x 3
Straight Up to the Center: 30-seconds x 3
Straight Up to the Right: 30-seconds x 3
Straight Up Rotary Stretches : 25-Cranks
Apply a pea size portion of hydrocortisone cream. You will do this after every length workout, this will keep your skin free from irritation and stretchmarks, spotting, etc.
hydrocortisone is a steroid hormone produced by the adrenal cortex and used medicinally to treat inflammation resulting from eczema and rheumatism. Cortisol (hydrocortisone ) is a steroid hormone, or glucocorticoid, produced by the adrenal gland. It is released in response to stress and a low level of blood glucocorticoids. Its primary functions are to increase blood sugar through gluconeogenesis; suppress the immune system; and aid in fat, protein and carbohydrate metabolism which is very important to the healing process in penis enlargement!
After this length workout, which should take approximately 30 minutes, you will need to attach the SizeDoctor . Learn this, love it, embrace it and become one with it! This is vital and must happen directly after workout. Stretch your penis to it's full flaccid stretched length and hold that position for as long as possible.
Now your day is through and it is time for your girth session. First I would advise men, who have a partner, to do your girth work right before sex for a number of reasons. First, you will be at your biggest. Next, it will require you to gain an erection even when fatigued! It is time to put this fatigue shit to the wind and increase the strength of our erections. What better pressure than sex after girth? Another reason this will become good is it will teach you how to have sex and cum when YOU want to. You will learn complete control of your orgasm. When I was growing in girth, at my fastest rate, I would practicing this technique.
If you do not have a partner, NO MASTURBATION until girth is done. If you opt to masturbate in the AM prior to your stretching this is not only fine but highly advisable. It is never a good idea to have an orgasm within 6 hours of a girth session as you want optimum erection levels during the workout. So erections should always be very strong! I want this "art" to be mastered, an erection on command and complete control of orgasm!
Most importantly with girth work is a comfortable, quiet, private area where you can feel free to train with no fear of being interrupted. However you need to accomplish this, DO IT! Girth, more than length requires a certain sexual focus and having a special area is optimum. Since this is the first week of this 12 week program, the girth work will be light. After girth work is done finally put a SiliRing on so be prepared. I am choosing jelqs in upward and downward positions to loosen ligaments and strengthen pelvic floor muscles, we will be doing Slow Squash Jelqs also as I believe this to be the fastest method of gaining girth using a hand exercise. Eventually, we will depend on the Slow Squash Jelqs to not only expand our girth but to keep fluid retention low and discoloration and spotting at bay. Once the MityVac is introduced we will be jumping feet first into super-sets, the most effective way to use your time and maximize your gains while keeping you happy and healthy
5 minutes doing Bundled Stretches
100 strong, upward, erect jelqs
1 sixty second Slow Squash jelq
100 strong, downward, erect jelqs
1 sixty second Slow Squash jelq
100 strong, upward, erect jelqs
1 sixty second Slow Squash jelq
100 strong downward jelqs
1 sixty second Slow Squash jelq
Directly after girth strap on your SiliRing at extreme base of the penis tight enough to keep your expanded size. If you are alone you could wear the ring right up to bedtime. If you are having sex, remove ring just prior to sex and put back on directly after while there is still blood in your penis.
Now it is time for sleep and I want you to be doing Penis Enlargement then too. The cock ring should be removed, lightly stretched and massage your penis and use the Testical Heralth Massage and Stretch , this will increase your flaccid size very quickly making it heavier and hanging lower and longer. After this you will use your SiliStretcher in it’s passive mode to sleep while elongated.
As the first week closes you will see how much of our efforts have been on stressing extreme angles and remaining extended or expanded as long as possible. This is the very heart of SRT, we heal longer or thicker if we are able to retain these gain long enough. What is the point of stretching your penis and letting it go back to it's natural flaccid size? It makes better sense to stretch my penis to break down the tissue and strapping it into a the SizeDoctor or SiliStretcher to retain that size! This will help you bring your flaccid size close to your erect size.
Up to this point we are training our penis in a few ways. First we are stretching at extreme angles forcing the ligament to elongate and stretch and we are expanding our penis through the girth work, and the stretching of the tunica at optimum points but most of all we are healing in an extender/expanded position which is what SRT is all about. We are now introducing Expressive Stretching which will help move inner penis forward and become accessible through our creative stretching tactics. We are healing most times in an extended or expanded position, a huge change! We are learning how putting exercises together can bring the fastest results. I think we have learned enough to put all of this preparation and practice into form and function.
From this point forward it will be full out SRT training
there are many ways to do this here are a few:
Expressive Stretching through the Loop of the LengthMaster
MityVac Hardcore Stretches.
Low Grip LengthMaster Stretches
Low Grip Manual Stretches
Expressive Stretching is vital to making gains quickest and accessing penis that would otherwise be left dormant. There is quite a bit of penis in every one of us! Prior to doing Penis Enlargement, or in my early days of Penis Enlargement I measured close to 9" of inner penis! Tracing that much penis locked deep in the body, I became obsessed with Expressing it (hence Expressive Stretching ).
In order to stretch this tissue we need to get our hands around it! It needs to be exposed and stretched with authority! So whatever method you use, be sure to be putting a solid 6 minutes into Expressive Stretching is important to this process. Now that we have exposed and stretched some of this inner tissue we want to take advantage of any temporary gains we may have seen in Expression. So as soon as Expressive Stretching is done go right into the next part of your stretching routine.
Using your LengthMaster 30 seconds for each stretch
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
3 times a week do 10 minutes of Erect Stretching . Erect stretching will cement length gains very quickly.
Attach your SiliStretcher at medium tension you will wear for as long as possible to help cement stretching sessions. The idea is to allow the tissue to heal in a fully stretched position. As the morning stretch is wearing off we are turning up the tension on the SiliStretcher with each bathroom break. If you are able to go 4 sets, that is four hours with each hour being a bit more demanding, is a smart way to introduce the proper use of the the amazing machine the SizeDoctor is! 4 hours is a good number of logged hours, considering it is in addition to your morning stretch session, I think it will be very abundant and productive!
Alternative Length Routine 1
DLD Reverse Pyramid Hanging
DLD SiliStretcher Reverse Pyramid Sets...Mind Blowing Routine! - Matters of Size | Penis Enlargement, Body Modifications & Peyronies Forums
DLD SiliStretcher Reverse Pyramid Sets Many don’t know this about me but I have a very bad case of dyslexia. It’s just hard for me to see things in the right way. However, this does benefit me in many ways too. Many exercises I have come up with have been at the expense of my dyslexia. This...
Alternative Length Routine 2
DLD Triangle Pyramid Hanging
DLD Triangle Pyramid Hanging - Matters of Size | Penis Enlargement, Body Modifications & Peyronies Forums
DLD Triangle Pyramid Hanging As with all routines start with 5 minutes of Bundled Stretches to prestretch the Tunica. 20 pounds is an arbitrary number which can be replaced by 10 pounds or 5 pounds depending on your experience. So using the reps at below adjust those numbers to lower numbers...
*Check often for additional routines.
Girth will be done when you choose but after 4 hours is logged in the SiliStretcher . I want your Extender work to be done by the time your do your girth work.
Girth Program: 5x5x3
5 Minute Slow Squash Jelq
5 Minutes in the MityVacat full intensity
5 Minute Slow Squash Jelq
5 Minutes in the MityVacat full intensity
5 Minute Slow Squash Jelq
5 Minutes in the MityVacat full intensity
Attach SilliRing to retain girth
Understanding Penis Enlargement Exercise and Equipment
I can imagine how confusing it must be for a new Brother to come into the forums and try to understand the many exercises, tools and routines. Jumping into the Newbie Routine is smart if you are just starting out but even in the most basic penis enlargement the question of how and why it works looms over many Brothers heads. Back in the old days (15 years ago) you simply stretched your penis using the Basic Stretching to gain length and Jelqing to gain girth. After Matters of Size opened 100’s of new exercises and routines came along with the various tools we use here. Understanding all of this can be more than taxing, it can become impossible. The idea of this article is to explain the various exercise, routines and tools and explain what they do and the best way to use them.
In length the penis is broken down into 5 areas that encompass the entire penis, Tunica, Shaft, Ligament, Internal and Skin Stretch . In girth it is broken down into 3 areas that encompass the entire penis, basic exercise, advanced exercise and edging. In tools we will explore the LengthMaster, the, the MityVac, the SiliStretcher , SiliSleeves and SiliRings .
We have been around for 17 years and, in all this time, we have made huge strides in understanding how to gain and heal in the quickest possible time. SRT, being the best routine brought into the PE world brings gains faster than any other method but still there are times some men do not fair as well as others. This thought process can apply to any routine that any group of men practice.
Why is it that some men gain but others, who are doing the same work, gain at a much slower rate? Some may say it is a difference in body and genetics but I beg to differ. There is not much difference in the penis between men, some are bigger, some are smaller but they all have the same genetic makeup for the most part. I subscribed to the idea that it was a genetic issue that caused this but I looked deeper and found another reason, a reason that will change the gaining process for many.
We will be using the SRT Routine as the example since this article will become part of the SRT routine. We may see men making big gains using SRT but then, when others attempt the exact routine, their gains do not come at the same rate as their fellow Brothers. Why is this? Well that is the premise behind this study.
Stretching Specifics and how they effect the penis
A main premise of SRT is passive and active PE exercise. It is important to understand this language as it pertains to two very important parts of the gaining process. Active Exercise is the intense portion of your training where you are making active gains, you routine. Passive Exercise is the healing portion of gaining where we hold expansion or elongation for as long as possible. Both are extremely important in penis enlargement and this is outlined in SRT.
There are literally hundreds of stretchingexercises throughout the forum and many are very good but the biggest issue for men is which exercises to use and why they are using them. Taking each type of stretch one by one we will explore what these forms of stretching accomplish. Stretching the penis was always considered a very basic practice but we have found there are many ways of stretching that effect different parts of the penis. This is important because gains come from various areas. Each area needs to be covered in a total routine but to keep things simple, SRT has this outlined for you. Gains in length come from five main areas, Ligament, Shaft, Internal, Tunica and Skin Stretch . Accessing these 5 areas are done using different techniques which are outlined below.
Shaft and Ligamental Stretching
Basic Stretching :
Basic Stretching is something we first learn when we start penis enlargement. These 13 primary positions do something no other stretches do, they cover every possible angle ensuring that if there are gains possible they will be made by including basic stretching in your routine. It is easy to see that these 13 positions are all encompassing in each possible angle of stretch . Many Brothers will stop doing Basic Stretching as they advance in training but this is not a good idea because as you grow new gains will manifest themselves throughout these positions.
Expressive Stretching (internal penis)
If you lay back on your bed with an erection and trace how far into the body the penis goes you will have a great understanding why Expressive Stretching
is so powerful. Expressive Stretching or Internal Penis Stretching allows the user to gain access to this internal penis and allows you to pull it forward and bring it outward as new penis. Most men will have between 7 and 12 inches of internal penis, you will know ho much you have until you check.
Not all of this penis is accessible but a large portion is. Just as we stretch the outer penis and it elongates the same happens with internal penis. The difference in gaining this length is accessing the penis in the most effective way. The most popular and effective exercises are as follows:
Understanding the Tunica
and how it effects gains in lengthand girth
The Tunica is the white area above that encapsulates the Corpus Spongiosum and Corpus Cavernosum. This means that our growth is completely dependent on the stretching of the Tunica Albuginea (or the Tunica). This Tunica tissue is extremely dense with an elasticity of 5% and an immediate growth is not possible until this dense tissue is stretched. You could see the size of your penis is completely dependent on the expansion of this tissue.
This can really explain why certain groups fare better others and men grow at different rates. Some groups of men may be doing certain exercises that are stretching the Tunica than other groups. Men who wear a SizeDoctor Extender or SizeDoctor in line with SRT grow at a faster rate than others and this can be explained by the long periods of intensity that is pre stretching this dense Tunica. Since there are additional exercises in SRT it takes advantage of this pre stretched Tunica tissue, allowing for greater increases in size as the Tunica becomes more and more stretched. This is no way an easy task nor is it a hard one, it simply explains some fundamentals we have overlooked.
Sometimes the smallest fact can be overlooked and once it is understood it explains many things, notedly men gaining at different rates. SRT focus's so much on taking advantage of time that Tunica stretching was a hidden benefit through the training done in the SRTRoutine. Luck you could say or perhaps my obsession with covering all bases. The great thing is know we know and it will effect how we progress in penis enlargement universally. These moments are rare and the last time I remember being praised for an evolution in PE was when I came out with DLD Blasters. The fundamentals of Blasters offered an option to enlargement that mimicked ligamental surgery. This was the birthplace of the Reverse Kegel and how it effected our effort in length .
So I can say with complete confidence that understanding the best ways to stretch and enlarge the Tunica will change how fast gains are made. 5% elasticity is extremely dense, similar to piece of leather...it can be stretched but special exercises will need to be done. The good news about the lack of elacticty is once it is enlarged it is permanently enlarged, it will never go back and your gains will remain forever. I am a good case in point. I introduced Bundled Stretches in 2002 and I believe my inclusion of these stretches completely effected the deformation of my Tunica bringing a great overall enlargement. Obviously I had to stretch the Tunica to make my gains happen and seeing I always included Bundles , in some capacity, could explain why I gained much more rapidly than my counterparts at the time, respectively.
So a bigger penis is completely dependent on a stretched Tunica. For me there are 3 excellent ways to stretch the Tunica but it is first important to understand that the Tunica requires long periods of low to moderate stretch or short periods of very intense stretch . My favorite has always been the LengthMaster Bundled Stretches and I think all LengthMaster users would agree. Once you are bundled you just grab the handle bars of the LengthMaster and stretch with enormous force. This is a good example of a short, intense stretch.
To every user it should be seen that pre-stretching the Tunica is vital to how big you can become. I think both methods should be done, SizeDoctor/SiliStretcher (long medium intensity but some men may be able to handle more intensity). I also think the short intense stretches are very important, like the LengthMaster and hand stretching . What we understand with so much more clarity is when these "Bundled" stretches should be done. Before a routine short, intense bundled stretches should be done for 5-15 minutes. This should be done before each routine.