Archive | Workouts & Routines

Make Your Penis Grow Inches Fast With These Jelqing Tips!

How would you like to increase the length and girth of your penis? More and more men are discovering penis exercises and using them to make their penis bigger and stronger. If you feel that a bigger penis would help increase your confidence, sexual abilities and overall performance then go ahead. In this article I am going to give you some really powerful jelqing tips to help you make gains faster and hopefully help you achieve some real and solid results.

What exactly is jelqing?

Jelqing is a penis exercise or group of various exercises that use a ‘milking’ type motion to force blood into the penile tissue. Jelqing exercises work really well if they are done correctly, and they are especially helpful in gaining penis girth. Jelqing workouts last from 5-15 minutes per workout, and are performed 3-4 times per week for beginners. Jelqing is a very effective and old way of increasing penis size and if it is done correctly and safely, then the results can already appear in weeks.

Penis enlargement through jelqing and various other penis exercises is not something that you can find lots of medical research about. Some people like to point out that there is very little scientific proof of the effectiveness of these penis exercises, although there are certified medical professionals, like Dr. Richard Howard, who have published studies about the effects of penis exercises. You can also find thousands of success stories online in places like pegym where thousands of men have shared their success stories.

Increasing the intensity of jelqing

The way jelqing works is by forcing blood into the penis and this pressure causes micro-damage to the penis and the body responds to this damage by healing the penile tissue. This process gradually enables the penile chambers to hold more blood and therefore make the penis larger.

The best way to make continuous gains for months to come, is to apply the right amount of stress to the penis. If you do the same number of “jelqs” and do not increase the intensity then very quickly the penis adapts and you stop making gains. So increasing the intensity of jelqing is one of the ways to keep adding the necessary stimulus to force your penis to grow.

The crucial thing is to know when to change your routines and what changes you need to make. You need to know how much intensity you should add, how frequently you should jelq, how much rest time you need and so on. It can be quite difficult to find the right balance and very often men tend to over-train and that leads to a lack of progress and potential injuries as well. I always suggest men to find a solid penis enlargement program where you don’t have to do any of the guess-work and can just follow a program that works 100% for you.

Erection level for jelqing

It is also crucial to have the right erection level when doing jelqing exercises. These type of exercises cannot be done with a flaccid penis and the general rule of thumb is to have a 50-75% erection level when doing jelqing. This means that your penis is hard but not hard enough to achieve penetration.

As your penis gets more conditioned, you can jelq at higher erection levels and some men jelq at full and hard erection but beginners should avoid this because the risk of injury is too great. Actually maintain the right level of erection can be quite difficult during the workout. It might take some time to get used to.

It is very important to make sure that you exercise your penis in a smart manner. The key to success is to maximize the gains and minimize the risk of injury. This is something that cannot be easily achieved. The vast majority of men either make little to no gains, end up causing injury to their penis or both. So you really want to make sure you know your stuff before getting involved with penis exercises.

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Tips To Prepare Your Body For The K2 Adventure

Whether you are planning a trek to K2 base camp or want to put your mountaineering passion to the test by attempting to climb the second highest mountain on earth, you’ll have to prepare yourself to fight against all odds of nature. Climbing the highest mountain in Pakistan or trekking to its base camp is not the novice adventurer’s task.

As you ascend to the base camp of the 8,611m mountain in the Karakorum mountain range of Pakistan, the air becomes thinner, oxygen becomes less available and breathing becomes hard. Also notorious as the savage mountain that tries to kill you, K2 poses serious risks to both the trekker and the veteran mountaineer; however, the risks for the passionate mountain climber augments as he or she ascends the mountain.

Height sickness, acute mountain syndrome and pulmonic edema are the common health risks associated with almost all types of adventure to this mountain, but as common sense would suggest, these risks are higher for climbers who aim to summit K2 than adventure lovers who’d simple want to trek to the savage mountain’s base camp. It is vital to understand that the health complications associated with high altitude, as mentioned above, can be life threatening.

The good news, however, is that you can minimize the high altitude risks by acclimatizing and training your body to cope with the environmental factors and to keep functioning even when there is shortage of oxygen. Below are some tips to prepare for climbing K2 and trekking to the K2 base camp:

• Start preparing and acclimatizing at least two months ahead of your adventure. This is particularly important because your body needs at least 60 days for high altitude acclimatization.

• Visit your doctor and get full body examination as your start your preparations and training. Your doctor may recommend you to undergo certain lab tests. If you are fit for the adventure, your doctor will give you a green signal.

• During your training period, make sure to hike and trek as often as possible, starting with lower altitude and gradually moving to higher altitudes if possible and available. With every session of your training, make sure to increase the distance and height, so your body and lungs get habituated to working at high altitude and under strenuous conditions.

• If possible, initiate interval training because it is one of the most effective methods to train your cardiovascular system for high elevations. It involves increasing the heart rate drastically and then leaving it to recuperate before increasing it again. Running on a steeper hill or faster sprint can help train your cardiovascular system for your K2 adventure.

• Train your breathing pattern for high altitude by working on breathing progression, and on deep inhalation and exhalation. This training will help you cope with low oxygen on K2 by enabling you to regulate and maintain your breathing capacity. Practicing deep breathing can also save your from exceeding yourself at high altitudes.

• Never miss a workout because it is very important to keep you safe and fit during your attempt to climb K2 or trek to K2 base camp.

Remember, climbing K2 or trekking to K2 base camp can be a very exciting, rich, adventurous and mesmerizing experience for you, but only if you are in good health and have trained your body for the adventure. It has also been noted that proper hydration is another important factor when it comes to adventure in the Karakorum mountains.

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The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout

Snatch

Clean and Press

Bench Press

Squats

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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13 Tips To Help You Lose Weight In The New Year

Wading through weight loss information can seem to be a confusing task. There are so many ideas, plans, and programs. It can be easy to end up so overwhelmed that you lose sight of what you started out to do. In this article we will reveal some sound tips to get you going again.

1. Know Your Daily Caloric Requirement – When starting a weight loss plan, you need to determine how many calories you should be having a day. Online calculators abound that will let you input your height, weight, age, activity level and the amount you want to lose and will provide you the total calories you should eat each day. If you know the calories you should consume each day, it’s much easier to stay within the guidelines.

2. Cut The Sugar – If you want to lose weight, try cutting sugar from your diet. Sugar adds a lot of unneeded calories to your diet. Sugar will often give you an energy boost, but it doesn’t last nearly as long as healthy foods and can leave you feeling drained afterwards. If you cut out sugar, you’ll cut out a lot of junk food. The less junk food you eat, the less calories you’ll take in.

3. Don’t Tempt Yourself, Eat BEFORE Shopping – A tip that may help you lose weight is to eat right before you do your grocery shopping. A classic mistake people make is when they do all of their grocery shopping when they’re hungry. They get overzealous and end up getting more food than they normally would have.

4. Ramp Up Your Fiber Intake – For losing weight, nothing is better than eating high amounts of fiber. Fiber is found in whole grain foods, nuts and plenty of fruits and vegetables. Fiber takes longer for the body to break it down, so you feel full for much longer and won’t start craving snacks and unhealthy foods.

5. Eat Smaller Meals As The Day Progresses – One weight loss tip that sometimes goes unnoticed, is to eat more at the beginning of the day and less at night. Think about it, you need energy to complete your tasks for the day, so it makes sense to eat a moderately large breakfast, a regular lunch and a modest dinner. Plus, it’s a good excuse to make eggs and bacon for breakfast (turkey bacon of course!).

6. Fill Up With Water – Before sitting down to a meal, have a glass or two of water. This creates a feeling of being a little full, and you won’t eat as much. Water is a good way to make sure you don’t gorge yourself, and it’s also a good way to clean your system.

7. Slow Down When Eating And Enjoy – A great weight loss tip is to make sure you are not eating too fast. When you are eating, your brain requires some time to let you know you are full. You need to be able to have a conversation while eating. If you are eating so fast that you can not hold a conversation, then you are eating too fast. Otherwise, you are good.

8. Forget The Word “Diet” And Focus On A Sustainable Lifestyle Change – If you are trying to achieve and maintain a healthy weight for life, stop dieting. Yoyo dieting leads to an overall weight gain over time and it is detrimental to your health. Instead, opt for making slow and steady permanent lifestyle changes that you can stick to for the rest of your life.

9. Cut Out Milk Or Switch To Almond Milk- Although milk really does do a body good, the fat in whole milk will wreak havoc on your waistline. So if you’re eating those fiber cereals for breakfast or enjoying a glass of milk in place of that sweet tea or glass of wine, remember to go for low-fat or non-fat milk. The taste difference is negligible, but there’s a big difference in the bottom line. Another option is to use unsweetened almond milk, it last substantially longer than regular milk, has no saturated fats and has a creamier texture than traditional non-fat milk.

10. Don’t Go It Alone – If you’re married, a dual diet might just be your ticket to losing weight. Trying a diet together is a great way to stay motivated. The two of you may start a little competition with one another and at the very least, you will have your partner there, to always remind you that you’re supposed to be on a diet. Even if you’re not married try to get a friend or family member involved.

11. Weight Isn’t Beat With Diet Alone, Get Moving Too – A type of good workout that is good for people trying to lose weight is yoga. It can be a very relaxing workout which is great for the mind, though you will also be earning an average of 350 calories for an hours workout. They have many classes you can join, or just find a good workout video and do it alone. If you find yoga is still pushing the limits of what you can do with physical activity just try walking. Walking at a medium pace of 1.5 mph – 2 mph for 1 hour can burn about 200 calories.

12. Plan Or Prep Your Meals In Advance – Planning plays a huge role in weight loss. You should always know what you are going to eat for the day, week or month. Making last minute decisions aren’t always the best choice. Have healthy foods packaged in serving sized portions, so that you can easily follow your plan.

13. Consult With A Doctor – Before beginning any diet, weight loss or exercise plan it’s a good idea to speak with your doctor. They can provide you with additional options and can help ensure that you are losing weight without putting yourself in danger.

With these simple tips you will be able to meet your weight loss goals. Take it slow and don’t fill your head with too many ideas at once. Take one, when you get that right, go for the next one. You may not feel motivated right away, but if you keep at it, you will be healthier in no time.

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Isometric Exercise, Arnold Schwarzenegger and Bodybuilding

What do Isometric Exercise, Arnold Schwarzenegger and Bodybuilding all have in common?

You may be surprised to learn that Isometrics has been used in bodybuilding workout routines since it was first discovered. Arnold Schwarzenegger was probably its biggest proponent.

If you have ever wondered how bodybuilders utilized isometric exercise as part of their bodybuilding routines then … read this article and discover why every single bodybuilder uses isometrics in their workouts and in getting ready for a competition!

You would think that bodybuilders — the guys that throw weights around as if they were plastic dolls would never use isometric exercise in their bodybuilding routines wouldn’t you? However, the exact opposite is true.

In this article, I will give you two examples of where bodybuilders use isometrics.

The first is in their posing routines. To get ready for a bodybuilding competition you must practice doing your posing routine.

Each time you do a double biceps pose, — for example — you are holding the pose for a few seconds at a maximum contraction. This is isometrics. One way to apply this and get phenomenal results is as follows:

Perform a set of barbell curls, then perform a double biceps pose for 30 seconds while the muscle is still pumped! Your arms will be in severe pain but don’t worry about this focus on the muscle contraction. Rest for about 30 seconds and then repeat again. (You do this in between each set of barbell curls.)

Although there is no “real” resistance the Isometric Contraction causes the muscle to become harder and more defined. This is nothing new Arnold Schwarzenegger revealed that he would spend hours holding each pose in order to make the muscle harder and more defined.

Mr. Schwarzenegger’s in his book “Arnold: the education of a bodybuilder” revealed that to get his calves as defined, hard and cut as possible he would do a lot of “tensing” after each workout.

He referred to this method as “Super Isometrics.” (You can find is on page 72 of that book)

Joe Weider who created most of the terms currently being used in the bodybuilding industry… referred to isometrics as Iso-Tension. (It is one of the Weider principles for building a strong and powerful physique.)

Let’s explore the second example of how isometric exercise is used in bodybuilding.

Again let us go back to… Arnold Schwarzenegger.

Arnold would perform an exercise called “bicep cheat curls.” In this exercise he would use more weight or resistance than normal. The logic behind this is to force the muscles (typically a 90° angle) to develop strength in the maximal contraction.

Arthur Jones the creator of the Nautilus exercise equipment also indicated that the use of isometric exercise in bodybuilding was one of the best things that any bodybuilder could do.

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Penis Rash From the Gym: Work Out Without the Itch

Working out at the gym – now that’s something that makes a guy feel good! Sure, there’s sweat and effort, but it pays off when a guy looks in the mirror and sees the results. (And it helps that a guy’s partners like to see the results, too.) What isn’t so positive is when a guy ends up with a little penis rash from his visits to the gym. Since penis health should never be sacrificed for getting buffed, it pays to take steps to prevent a penis rash from the gym (and to treat it if one sneaks in anyway).

Not unusual

It’s no surprise that a penis rash sometimes crops up among gym rats (or even just the guy who occasionally stops in for a workout). The physical outlay, whether from taking a yoga class, hitting the weights or spending time on a bike, brings about sweat, and sweat encourages bacteria. In addition, some men with very sensitive penis skin can get rashy just from exposure to too much heat. And of course there’s the problem of germs, bacteria and fungi brought onto the premises by other gym residents.

Tips

So the conditions are ripe for penis rash development. What are some steps a guy can take to help protect his penis?

– Use towels. Nowadays, most gyms are generous in making available a large supply of fresh, clean towels and guys need to use them. (If towels aren’t supplied by the gym, a guy needs to be sure to bring his own.) Many men use these towels to wipe down machines after they have used them, which is good; but they also need to wipe them down before use – just in case the previous guy wasn’t so thoughtful or missed some sweaty residue.

But it isn’t enough to use those towels when on the gym floor. Be sure to use them in the locker room, too. Lay one down on the bench before sitting, especially after removing clothes. And guys who like to relax in the sauna or steam room in the nude should definitely bring a towel and sit on that. With all the bare feet in locker rooms, any guy with athlete’s foot may be accidentally spreading his fungus around the area – and that’s the same fungus that causes jock itch.

– Be selfish. We’re taught as children that sharing is important, but it’s okay to be a little selfish when it comes to the gym. If a man lends a guy a towel, it might come back with a fungus on it. Let some dude borrow that razor and the owner may regret it – especially if he decides to do a little manscaping with it later on and end up with a rash. Even something as seemingly harmless as sharing soap can be problematic; guys with sensitive skin can develop an allergic reaction to skin cells left on the cleanser. Never borrow another guy’s jock or underwear; that’s just begging for a penis rash!

– Keep fresh. A man shouldn’t start his workout in that same t-shirt and shorts he wore to mow the lawn or rake the leaves. Starting off with sweaty clothing, especially clingy underwear and shorts, will increase the rash potential at the gym. Use fresh clothes for the workout and bring along another set of fresh clothes (including underwear) for after the shower – and be sure to dry the man-parts off thoroughly after showering.

A guy will also be less likely to pick up a penis rash at the gym if his manhood is kept in tiptop shape. Regular use of a top notch penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin) can help. Definitely select a crème that includes vitamin A. Also known as retinol, vitamin A has fierce antibacterial properties that attack the bacteria that thrive in dark, warm, moist places. The crème should also include a combination of moisturizers, such as natural Shea butter and vitamin E, which can lock-in the healthy moisturizing oils that keep skin from becoming chapped and prone to rashiness.

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Using Kettlebell Advanced Workout Routines for Mind Blowing Sex!

Whatever type of workout routines you use they should be developed to achieve certain goals. These goals might include for example, improving your general health, increasing your fitness, losing a certain amount of weight and preparing for a sports competition. What many people do not realise is that you can also make a big improvement to your sex life without drugs like Viagra or any of the other expensive supplements that marketers try to sell you. There are no negative side effects and only positive health benefits.

Any improvement that you make to your general fitness will improve your sex life. However, if this is your primary goal there are specific fitness for sex exercises that you can concentrate on. More on those later but first you might be asking how can improved fitness improve my sex life? Improved fitness and sex exercises can do the following:

1. Make you feel fantastic.

a) Moderate to intense exercise leads to the release of brain hormones that give you a feeling of euphoria. This will increase your sense of wellbeing and your natural libido.

b) An improved body shape (e.g. more toned) will give you more self confidence.

c) Finding tasks easier to do and less stressful will increase your self worth.

d) Health improvements in a whole host of areas (e.g. less colds, avoid or cure diseases like type 2 diabetes, more energy, clearer thinking and more positive) will make it easier for you to concentrate on and enjoy a more intense sex life.

2. Make you look fantastic

a) For men e.g. improve posture and body symmetry, enlarge the shoulders/arms/chest, tone the abs/buttocks/legs.

b) For women e.g. improve posture and body symmetry, tone the abs/buttocks/thighs/arms/legs.

b) To improve your self worth.

c) To increase your partners (or potential partners) attraction to you.

3. Make you better at the physical side of sex.

a) In general being able to have sex for longer and more athletically without becoming too tired or out of breath.

b) For men; improved ejaculatory control, larger stronger erections and more intense orgasms.

c) For women; improved vagina control and more intense orgasms.

The main muscle groups to focus on include the Glutes (buttocks), Hamstrings and Quads (upper legs and thighs), Abs and Obliques (stomach), Triceps and Biceps (upper arms), Deltoids (shoulders), Pecs (chest) and Lats (the wing like back muscle groups) and the Core (muscles within the pelvis that retain the internal organs in a hammock like structure).

The following is an advanced workout routine and not recommended for either beginners in general or someone fit that has never used kettlebells. On the assumption that you are an experienced kettlebell user I am not going to suggest how you should warm up and warm down because I am sure that you have developed your own methods that best suit you.

Obviously the choice of weight depends on your stage of fitness and you should know your own limits to be able to correctly perform around 1 or 2 sets of 10 repetitions of each exercise. This is a short workout routine that can be used to supplement your general one or completely replace it if you do not have much time to train. You can increase the intensity by minimising your rest in between each exercise but make sure that you do not compromise your exercise form or simply run out of steam before you complete the whole routine.

1. Legs apart single arm overhead swing. This is one of the basic kettlebell exercises but it is also a great exercise for an advanced routine. The asymmetrical movement puts a high load on your upper body, your core, buttocks and upper legs. As a very dynamic exercise it also great for cardio and explosive power.

Points to look out for include making sure that you squat deeply as if you are about to sit down and let your arm swing freely and straight with the power pulse coming from the legs being straightened (not your shoulders).

2. Forward leg lunge with the kettlebells on your shoulders. This is another basic but effective exercise. Not only does it strengthen your buttocks and upper legs but also your core, stomach and shoulders. It can be made for difficult and more effective for the core and stomach by twisting your body to one at the bottom of the lunge but be careful not to fall over if the kettelebells are heavy!

Make sure that your squat both legs to almost 90 degree and force your shoulder blades together to keep a good upright posture throughout.

3. The final leg focused exercise is a legs together squat with both arms swung forward to counterbalance. As well as loading your legs and buttocks this is a very good exercise for your shoulders, arms, upper back and as with the others your core.

Spend some time learning how to swing your arms smoothly and coordinating a deep squat at the same time. Make sure that there is very little forward movement of your knees so that you sit further back when squatting.

4. Press ups with kettlebells wide apart. Trying to balance your grip on the kettlebell handles forces you to stabilise your whole body more strongly. The main muscles worked include the chest, shoulders, lower back, stomach and core.

You need to concentrate, tense your whole body and push vertically downwards with your hands to keep the kettlebells stable. Only dip down until your elbows are more or less at right angles.

5. Press ups with one kettlebell. This shifts the loading emphasise to your arms, lower back, stomach and core.

Hold one kettlebell with both hands on the metal ball and not the handle. Dip down as far as you can and smoothly come up.

6. Chest press with a constant hip lift. Not only does this work your chest, shoulders and arms but with the hips held high you are simultaneously loading your lower back, core and stomach.

Try to lock your hips in place and keep them high throughout the whole set whilst pushing the kettlebells slowly up in line with your nipples.

7. Overhead pull with a constant hip lift. Adopting the same body position as the chest press this time hold your arms out straight with one or two kettlebells and slowly swing the arms overhead until they almost touch the ground behind your head. You should feel your chest, stomach, shoulders, arms, back and core being worked.

As previously lock your hips but this time ensure that your arms are almost fully extended.

8. Partial Turkish get up. Instead of doing the full get up just raise your body from a lying down position with one arm vertically extended and holding a kettlebell above your head. This is great for your core, stomach and arms.

Initially it may be very difficult to sit up at all. Try keeping your eyes focused on the kettlebell as you rise up. Keep the kettlebell above your head with your arm straight up at all times. Initially you may need to swing your other arm to provide a little momentum.

9. The final exercise is a single arm lat pull from the lunge position. This works your back, core, stomach and arms.

Concentrate on keeping your shoulders absolutely still and bringing the kettlebell up to your shoulder. A more complex version of this involves lifting your shoulders as well to allow the body to twist with the lift.

You may have noticed that many of these whole body exercises place a lot of emphasise on your core and stomach through asymmetric loading. This is why additional sit ups or crunches are not necessary.

In men the core muscles contribute to the strength of an erection, ejaculatory control and ultimately the intensity of an orgasm. Strong core muscles in a woman lead to a tighter vagina, greater control of contractions and ultimately more intense orgasms. There are also a wide range of sex exercises that don’t involve kettlebells! These include male erectile enhancement methods such as the penis jelq (that is also effective at penis enlargement) and Kugel exercises for women.

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31 Penis Exercises Any Exercising Program MUST Have – These Routines Can Add 1-4" In 8 Weeks

Do you want to add 1-4 inches to your penis size in 8 weeks? Do you want this to happen without side-effects, without embarrassing tools, without embarrassing packages to receive in the mail, and without losing your new size? Well, the only enlargement option out there today that can make all of those things happen collectively are natural penis exercises. When choosing to do penis exercises, it’s important that the program you choose contains the best exercises packaged in a strategic way that is sure to naturally expand EVERY ASPECT of your manhood. In this article I’m going to talk about what those exercises are (around 31 to be exact) that are contained in the program I used which helped me add 2 inches to my size in less than 2 months (and many other men gained even better results than I did).

What All Programs Must Have In The Beginning…

Okay, first things first. Any exercising program must contain the following…

A.) Pre-Workout – Tips on what you need to do prior to beginning an exercising program. These tips can make the world of a difference.

B.) Safety Precautions – Of course, every program should include information on how to ensure you stay safe while doing these routines. Although all of the exercises are safe and do not cause any side-effect, doing them while ignoring safety precautions can in fact cause problems.

What The Exercises Are Based On…

In all reputable penis exercise programs, you’ll find that the programs are all based on the following 6 principles…

A.) Warm-up – This is to ensure you don’t suffer from any soreness and it will also ensure proper and consistent development of your penis size.

B.) The PC Muscle Exercises – These types of exercises are designed to strengthen the pubococcygeuse muscle (PC muscle for short). Strengthening this muscle will make you last longer during sex, it will make your orgasms explosive, it will make your penis look more muscular looking, improves the health of your prostate, helps you stay harder for longer, and more. Clearly, any program or any other enlargement method (such as pills, pumps, and extenders) that do not strengthen the PC muscle is absolutely pointless! The benefits of having this muscle strengthened are just amazing… to say the least!

C.) Stretching Exercises – Stretching exercises are designed to naturally stretch the ligaments of your penis to add length… permanently. Unlike extender tools, using your hands and performing gentle stretching exercises will naturally extend your penis… permanently.

D.) Wet Milking – This is a type of jelqing exercise designed to increase girth and length through increasing blood flow into the penile shaft. These workouts are done using lubricant (hence WET milking).

E.) Dry Milking – The same principles as wet milking, but without lubricant.

F.) Warming Down – At the end of all workouts, doing a quick warming-down routine is highly recommended to ensure proper growth and no soreness.

Now, The Exercise Program Should Include The Following 31 Exercises…

1. Intro workout – This is to get you and your manhood used to doing these exercises during the first week.

2. Beginners workout – In week 2, you should be beginning the Beginners Workout. This workout will consist of PC muscle exercises, stretching exercises, and jelqing exercises.

3. Standard workout – In weeks 3-6, you should be doing the Standard Workout. With this workout, you’ll be doing the usual routines, but with longer time periods and with more reps. By this point, you should be seeing a significant difference in the size of your manhood!

4. Custom workout – In week 7, you should have pretty much mastered all of the basic workouts, and you are now able to create your own custom workout. Or, you can choose to do a workout designed by another member of the penis exercise program you’ve chosen.

5. Speed combination – This workout is designed to be done in 8 minutes.

6. Advanced PC muscle exercise – This exercise takes the basic PC muscle exercise and extends it. Of course this means faster development!

Targeted Workout section

7. Erection strengthening – If you are having problems with erectile dysfunction, then the routines in this section will help with strengthening your erection.

8. Impotence cure – These workouts will help cure impotence.

9. Premature ejaculation – If you are ejaculating too early, then the exercises in this category of workouts will put an end to this embarrassing issue.

Targeted exercises (Advanced)

10. Head exercises – To get that large mushroom head on your penis, these exercises are designed to do just that.

11. Cure curvature – If you have a banana shape curve to your penis when erected, these exercises will help cure this problem and get your erection straighter.

12. The super dry jelq workout – This is an advanced version of the normal dry jelq exercise.

13. The super wet jelq – This is an advanced version of the normal wet dry jelq exercise.

14. Erection builder – This workout routine helps strengthen your erections and helps maintain how long you are erected.

15. Advanced length exercise – This exercise is ONLY for those who have been on the program for at least 6 weeks. The workout is designed to stretch your penis and add some serious length!

16. Foreskin restoration – Workouts designed to increase the sensitivity of foreskin for more sexual pleasure.

17. Towel hanging – This helps strengthen your PC muscle.

Special Advanced Exercises Part 1

The following exercises are only for those who have been on the program for some time and have mastered all of the above workouts. This is basically grad school for penis exercise training!

18. 180 degree stretches – Get’s rid of that unsightly twist with the penis when in a flaccid state.

19. Crook tugs – Designed to stretch the different areas of your penis shaft to increase the flaccid size and erection length.

20. Section stretching – These workouts stimulate the different areas of the penile shaft.

21. Gap jelqs – This helps speed up blood flow into the penile shaft.

22. Slap ‘n squeeze exercise – As weird as that sounds, this workout helps with increasing length.

23. Fist 2 finger – Another strange-sounding workout! This exercise is an advanced version of jelqing.

24. Vulcan jelqs – This is an awesome advanced alternative workout to the standard wet jelqing exercise.

25. Mastur-milking – This fun exercise combines both masturbating and milk jelqing into one.

26. Pogos – This workout is a mult-directional dry jelqing exercise.

27. Shaft wringing – A stretching exercise to add length.

28. PC dry jelq combos – A great advanced workout for increasing girth.

Special Advanced Exercises Part 2

29. Advanced length workout.

30. Advanced girth workout.

31. 6 minute exercise – This is a compact version of the best workouts designed to be done in 6 minutes.

So, there you have it. 31 exercises that must be included in a reputable penis exercise program (such as the one I chose to download) if you desire to add 1-4 inches to your penis size, increase the thickness, increase firmness, last longer in bed, have mind-blowing orgasms, improve prostate health, and gain these PERMANENT benefits without side-effects. If you stay consistent with the program you choose, I can assure you, you WILL see amazing results develop.

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Make Your Penis Larger – 3 Monster Tips You Must Read In Order To Significantly Increase Your Size!

Are you packing an average (6 inches) or small (4-5 inches) penis size? Well, you don’t have to deal with having either a small or average sized penis again! There are many options available out here that say that they will help you make your penis larger naturally. However, not all options will bring about natural or effective results. The best option that worked very well for me as well as millions of other men is natural penile exercises using just your hands. Read on to learn more:

1.) Speed Up Blood Circulation

One of the most critical components of natural penis enlargement is speeding up blood circulation to the chambers of your manhood. Penis exercises will in fact increase blood flow, but there are also a few foods that I recommend you eat plenty of as well (fruits, green leafy veggies, and foods high in niacin), and I also recommend that you do high intensity cardiovascular exercises (such as sprinting) at least 3 times a week. All of this will help significantly improve blood circulation and making it incredibly easier and effective to grow a MONSTER sized penis in just weeks.

2.) The Keys To Success With Natural Hand Exercises

Exercising your penis is hands down the best way to get bigger. However, there are a few keys to success that you must know in order for these exercises to bring about substantial results:

A.) Ensure that your penis is semi-erected before beginning these routines.

B.) I recommend that you use lubrication while doing exercises (to prevent soreness).

C.) Warm up your penis by placing a warm wash cloth on your penis for a few minutes before you start exercising.

D.) Avoid exercising for longer than 10 minutes.

E.) Stay 100% consistent with the penis exercise program you choose.

3.) The Importance Of Selecting The Right Program

There are a plethora of specific exercise routines that are sure to maximize the size of your penis. Therefore, I strongly recommend that you choose a reputable and highly effective penis exercise program that contains different levels (beginner to advanced) of exercises for you to perform.

Bottom line, you can surely make your penis larger naturally by opting to do natural penis exercises. All it will take from you is consistency, less than 10 minutes out of your day, your two hands, and a reputable penis exercise program, and you can ultimately grow 1-4 inches longer (I added 2 inches to my size), become more thicker, develop harder erections, and significantly improve your sex life (cure premature ejaculation, stamina, and enhance orgasms) in 8 weeks time… permanently.

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3 Exercise Tips to Boost Male Libido and Testosterone

Low libido in men can be a result of a multitude of factors at play. There are a couple of natural libido enhancers and one of the best ways to boost your sex drive is with the help of regular exercise.

3 Exercise Tips to Boost Male libido and Testosterone

1. Compound Exercise

If your aim is to boost your libido and testosterone naturally, a stroll in the park is not going to be of much help. You need to work out like a real man and sweat it out in the gym.

Intense workouts help boost testosterone production in your body.

Compound exercise that tend to put stress on a group of muscles are highly effective as far as increasing testosterone production is concerned.

Some of the best examples include:

  • squats
  • bench press
  • military presses
  • deadlifts
  • chin ups
  • rows etc.,

Increase testosterone production helps boost your sex drive or libido as well.

2. Train Your Legs Equally Hard

Most men tend to ignore their legs while working out. This can be a big mistake. You must train your legs equally hard as the upper body. In fact leg exercises such as squats and lunges are highly effective in increasing testosterone production and blood circulation to the penis.

Increased blood flow to the penis is great for enhancing your libido or sex drive.

3. Limit Your Workout to 30-40 Minutes

Intense exercise tends to increase testosterone production in your body but over training can lead to an increase in Cortisol levels in your blood. This can lower your testosterone levels.

This is why you must limit your workout to 30-40 minutes in a single session.

Another thing to keep in mind is that after an intense workout you must give your body enough rest as well.

Other Libido Boosting Solutions- Natural Libido Supplements

Natural libido supplements are a perfect blend of some of the finest herbs and other natural ingredients that not only increase blood flow to the penis but also stimulate the production of hormones such as testosterone and HGH.

Such supplements are loaded with ingredients such as l-arginine, l-glutamine, l-glysine, gaba, tribulus terrestris, tongat ali, panax ginseng, ginkgo biloba, muira pauma etc.,

These supplements are highly effective in increasing male libido and also ensures powerful and longer lasting erections.

Not only this, they can help you increase your muscle mass and reduce body fat so that you can get an angular physique. Increased energy levels, improved sleep quality and better mood are some of the other benefits of such supplements.

Top notch supplements do not have any side effects.

No wonder, they are immensely popular with men seeking libido enhancement.

So, if You Want to Boost Your Testosterone and HGH Levels Naturally, Check out the Best Natural Libido Supplement for Men Ever!

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