In this Ask the Experts section, AJ “Big Al” Alfaro answers questions about male enhancement exercises and training methods.  He covers R’s routine, improving erection quality, reps for the Squeeze, and Kegel form.

R’s routine is based on light, quick jelqs. The jelq can be altered to isolate length, girth or both.

About the Expert: AJ “Big Al” Alfaro

AJ “Big Al” Alfaro has been featured on MSNBC, CNN, Salon.com, The “Jon Melichar Show,” The Boston Phoenix, PE Magazine, AltPenis Research, Weekly Wire, and Men’s Wellness News. He is the author of several books, guides and newsletters, including “For Men Only.” You can learn more about his consultation services at Male Enhancement Coach.

Q: I would like to know more about R’s routine…

… and how you would recommend adjusting it to a lighter version (for now).  Eventually, I would like to get to a full blown, intense routine.  Toward the end of my last successful routine stint, I was performing very intense routines and never felt too close to injury.  Please tell me more. R’s routine may be a good fit for me.  From my experience, I have had good gains with both types of exercise routines – more intense and shorter AND less intense but longer routines.  The longer routines I’ve worked with in the past included a lot of stretching.  The shorter routines included squeezing and jelqs. 

The biggest thing for me is regular commitment – making SURE I exercise at least 2 to 3 times per week.  My best gains were realized during long stints of 4 to 5 times per week, for months in a row.  So, I will have to get disciplined. As usual, I can’t wait for your reply.  It’s time to make some disciplined changes!

Big Al: Your enthusiasm and attention to detail are refreshing and most appreciated!

R’s routine, in its purest form, is centered around light, quick jelqs done with an upward stroke.  You measure time as well as reps for this routine.  The jelq itself can be altered to isolate length, girth or both.

Initially, I’d recommend a few sessions done well within your capabilities, so you’re able to get a feel for this routine.  The format would appear as follows:

• Warm up
• R’s Jelqs
• Kegels
• Stop and Starts
• Warm down

The above would be done 4 to 5 times per week.  Please let me know if you need any further clarification.

Beer in moderation should not negatively affect your erection quality.

Q: I’d like to work on my erection quality more than anything,…

… so please guide me as to what exercises and diet I need to follow. I drink about 8 to 10 beers a week. Let me know if that’s too much and has to be stopped. Also I’m not sure whether to continue using Tadalafil or not.

Big Al: Your response is a mature, sensible one — as most trainees make their best gains with higher EQ levels.  Would you be interested in performing a “stamina only” routine for a few weeks to concentrate your gains in that area?  The beer quantity should not be a hindrance, but have you noticed any difference in your EQ or libido since you started on the tadalafil?

Q: I figured out the how to perform the squeeze…

… I already don’t know what I was doing before, but it was wrong.  I’m still curious about the starting with five reps.  Are we really only supposed to start with five? I believe I did the basic form of the squeeze.  What’s the advanced version?

Big Al: For your first session(s), it’s best to err on the side of caution.  You can always increase your reps as required, in the next session. The advanced version is when you bring your hands together while you squeeze.

Q: I’m still not sure if I’m Kegeling correctly,…

… I feel most of the squeeze around the anus and only some of the squeeze near the penis. Is there a way to check if I’m doing them right, apart from stopping urine flow?

Big Al:  Yes, check out the Towel Raise video on the stamina page for a visual guide.  The Towel Raise is essentially a weighted kegel.

A larger penis is a good thing, but a larger penis and stronger erections is even better! In addition to the penis exercises you’ll find here on PEGym.com and in Penis Exercises, there are several lifestyle choices you can make to help make your erections stronger. Following are seven things you can do to maximize your erection strength.

Smoking is a leading contributor to erectile dysfunction.

1. Quit Smoking – Smoking has been found to be a major contributing factor to erectile dysfunction, according to a report published by the American Heart Association. Smoking causes plaque to build-up in the arteries. Known as atherosclerosis, this plaque blocks blood flow, causing circulatory problems, including erectile dysfunction. The AHA study found:

• Men who smoked more than 20 cigarettes daily had a 60% higher risk of erectile dysfunction, compared to men who never smoked.
• 15% of the past and present smokers had experienced erectile dysfunction.
• Men who currently – and formerly — smoked were about 30% more likely to suffer from impotence.

2. Get a Good Night’s Rest – On average, while you’re sleeping, your penis “wakes up” and gets an erection between three to five hours per night. These nocturnal erections bring oxygenated blood into the penis, re-energizing the tissue while also keeping the tissue flexible.
3. Exercise More than Just Your Penis – Exercising your penis can make you larger and stronger, but if you want to maximize your erection strength, exercise the rest of your body as well. Research has shown just walking 30 minutes a day can help prevent erectile dysfunction and increase erection strength. Regular exercise improves your cardiovascular health builds your energy levels, lowers blood pressure, and makes you feel relaxed and rested –  all critical to strong erections.
4. Reduce Stress -  Stress is a normal part of everyday life. In fact, our bodies are designed to use stress to keep us ready for danger. However, when stress persists it can negatively affect your health — including your erection quality. When stress begins to build, try to keep a positive attitude and accept when there are things you cannot change. Look into learning how to meditate or take yoga or tai chi.
5. Avoid Penile Trauma – Problems with erection quality can occur because of penile trauma. Some sexual positions are more risky than others. If trauma includes damage to the corpora cavernosa, internal bleeding can occur, scar tissue can form, causing a loss of erectile tissue flexibility, curvature, and pain.
6. Drop Some Pounds – Obesity can also negatively affect your erection quality. Men who are obese have lower testosterone levels, a key hormone needed for strong erections. Other diseases related to obesity include diabetes and high blood pressure – both also have been found to experience higher incidents of erectile dysfunction. In fact, approximately half of men with diabetes become impotent.
7. Be Monogamous – Being monogamous can help strengthen your erections in two ways. Although monogamy doesn’t completely prevent the transmission of STDs, it does help. Some STDs, like chlamydia,  can be painful during intercourse, negatively affecting your erection strength. Additionally, being unfaithful to a partner can cause guilt, which can tranfer into anxiety, which can destroy your erection quality.

Im a starter so im not very sure how this works. But when my left hand reaches the tip of my penis, do i bring it back to the base or do i start another rep? someone help

ıs this 440 horse squeeze?

No, with a 440horse squeeze you don’t slide down the base, you just squeeze it in place and hold for 30 seconds or more.

Both hands will be squeezing at this point to keep the blood trapped in between the gland (head) of the penis and the base of the penis

What a 440horse squeeze does is expands the whole girth as a whole from the bottom of the head to the base, while the regular horse squeeze is used for adding girth to the base because you are forcing blood to the base of your penis.

And if you want a complete girth exercise that works from the gland (head) to the base, then you would use the Uli for that purpose.

You would let go, take your hand off and then go back to the top and start again.

No, you will not loose inches, you should gain girth with this exercise.

I am uncut, but to me what you would do is pull back the skin first to expose your head and then use the ok sign at the under the head to continue with the exercise.

Jelqing and kegels.

Do you have any pe that will add length

what if you want to gain girth at the tip would you go from the base up?

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In this Ask the Experts section, AJ “Big Al” Alfaro answers questions about male enhancement exercises and training methods.  He covers R’s routine, improving erection quality, reps for the Squeeze, and Kegel form.

R’s routine is based on light, quick jelqs. The jelq can be altered to isolate length, girth or both.

About the Expert: AJ “Big Al” Alfaro

AJ “Big Al” Alfaro has been featured on MSNBC, CNN, Salon.com, The “Jon Melichar Show,” The Boston Phoenix, PE Magazine, AltPenis Research, Weekly Wire, and Men’s Wellness News. He is the author of several books, guides and newsletters, including “For Men Only.” You can learn more about his consultation services at Male Enhancement Coach.

Q: I would like to know more about R’s routine…

… and how you would recommend adjusting it to a lighter version (for now).  Eventually, I would like to get to a full blown, intense routine.  Toward the end of my last successful routine stint, I was performing very intense routines and never felt too close to injury.  Please tell me more. R’s routine may be a good fit for me.  From my experience, I have had good gains with both types of exercise routines – more intense and shorter AND less intense but longer routines.  The longer routines I’ve worked with in the past included a lot of stretching.  The shorter routines included squeezing and jelqs. 

The biggest thing for me is regular commitment – making SURE I exercise at least 2 to 3 times per week.  My best gains were realized during long stints of 4 to 5 times per week, for months in a row.  So, I will have to get disciplined. As usual, I can’t wait for your reply.  It’s time to make some disciplined changes!

Big Al: Your enthusiasm and attention to detail are refreshing and most appreciated!

R’s routine, in its purest form, is centered around light, quick jelqs done with an upward stroke.  You measure time as well as reps for this routine.  The jelq itself can be altered to isolate length, girth or both.

Initially, I’d recommend a few sessions done well within your capabilities, so you’re able to get a feel for this routine.  The format would appear as follows:

• Warm up
• R’s Jelqs
• Kegels
• Stop and Starts
• Warm down

The above would be done 4 to 5 times per week.  Please let me know if you need any further clarification.

Beer in moderation should not negatively affect your erection quality.

Q: I’d like to work on my erection quality more than anything,…

… so please guide me as to what exercises and diet I need to follow. I drink about 8 to 10 beers a week. Let me know if that’s too much and has to be stopped. Also I’m not sure whether to continue using Tadalafil or not.

Big Al: Your response is a mature, sensible one — as most trainees make their best gains with higher EQ levels.  Would you be interested in performing a “stamina only” routine for a few weeks to concentrate your gains in that area?  The beer quantity should not be a hindrance, but have you noticed any difference in your EQ or libido since you started on the tadalafil?

Q: I figured out the how to perform the squeeze…

… I already don’t know what I was doing before, but it was wrong.  I’m still curious about the starting with five reps.  Are we really only supposed to start with five? I believe I did the basic form of the squeeze.  What’s the advanced version?

Big Al: For your first session(s), it’s best to err on the side of caution.  You can always increase your reps as required, in the next session. The advanced version is when you bring your hands together while you squeeze.

Q: I’m still not sure if I’m Kegeling correctly,…

… I feel most of the squeeze around the anus and only some of the squeeze near the penis. Is there a way to check if I’m doing them right, apart from stopping urine flow?

Big Al:  Yes, check out the Towel Raise video on the stamina page for a visual guide.  The Towel Raise is essentially a weighted kegel.

A larger penis is a good thing, but a larger penis and stronger erections is even better! In addition to the penis exercises you’ll find here on PEGym.com and in Penis Exercises, there are several lifestyle choices you can make to help make your erections stronger. Following are seven things you can do to maximize your erection strength.

Smoking is a leading contributor to erectile dysfunction.

1. Quit Smoking – Smoking has been found to be a major contributing factor to erectile dysfunction, according to a report published by the American Heart Association. Smoking causes plaque to build-up in the arteries. Known as atherosclerosis, this plaque blocks blood flow, causing circulatory problems, including erectile dysfunction. The AHA study found:

• Men who smoked more than 20 cigarettes daily had a 60% higher risk of erectile dysfunction, compared to men who never smoked.
• 15% of the past and present smokers had experienced erectile dysfunction.
• Men who currently – and formerly — smoked were about 30% more likely to suffer from impotence.

2. Get a Good Night’s Rest – On average, while you’re sleeping, your penis “wakes up” and gets an erection between three to five hours per night. These nocturnal erections bring oxygenated blood into the penis, re-energizing the tissue while also keeping the tissue flexible.
3. Exercise More than Just Your Penis – Exercising your penis can make you larger and stronger, but if you want to maximize your erection strength, exercise the rest of your body as well. Research has shown just walking 30 minutes a day can help prevent erectile dysfunction and increase erection strength. Regular exercise improves your cardiovascular health builds your energy levels, lowers blood pressure, and makes you feel relaxed and rested –  all critical to strong erections.
4. Reduce Stress -  Stress is a normal part of everyday life. In fact, our bodies are designed to use stress to keep us ready for danger. However, when stress persists it can negatively affect your health — including your erection quality. When stress begins to build, try to keep a positive attitude and accept when there are things you cannot change. Look into learning how to meditate or take yoga or tai chi.
5. Avoid Penile Trauma – Problems with erection quality can occur because of penile trauma. Some sexual positions are more risky than others. If trauma includes damage to the corpora cavernosa, internal bleeding can occur, scar tissue can form, causing a loss of erectile tissue flexibility, curvature, and pain.
6. Drop Some Pounds – Obesity can also negatively affect your erection quality. Men who are obese have lower testosterone levels, a key hormone needed for strong erections. Other diseases related to obesity include diabetes and high blood pressure – both also have been found to experience higher incidents of erectile dysfunction. In fact, approximately half of men with diabetes become impotent.
7. Be Monogamous – Being monogamous can help strengthen your erections in two ways. Although monogamy doesn’t completely prevent the transmission of STDs, it does help. Some STDs, like chlamydia,  can be painful during intercourse, negatively affecting your erection strength. Additionally, being unfaithful to a partner can cause guilt, which can tranfer into anxiety, which can destroy your erection quality.

In an effort to assist our members in finding the information they need, as quickly and easily as possible, we’ve created a listing of articles, by category.

SECTION: ARTICLES

CATEGORY – ERECTILE DYSFUNCTION

7 Lifestyle Choices You Can Make to Help Make Your Erections Stronger

In addition to the penis exercises you’ll find here on PEGym.com and in Penis Exercises, there are several lifestyle choices you can make to help make your erections stronger. Following are seven things you can do to maximize your erection strength.
http://www.pegym.com/articles/7-lifestyle-choices-erections-stronger

ED Treatment Options by Dr. Richard R. Howard II

Dr. Richard R. Howard II discusses erectile dysfunction and treatment options, in the following article.
http://www.pegym.com/articles/ed-treatment-options-dr-richard-r-howard-ii

Erectile Dysfunction Pills – Exercises are a Better Alternative

At every point in a man’s life, there will come a time when he will find it difficult (and sometimes impossible) to achieve an erection.
http://www.pegym.com/articles/erectile-dysfunction-pills-exercises-are-a-better-alternative

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Due to the nature of this subject, the following article is being divided into a three-part series.

Back in 1998, when I got started in the Male Enhancement field, the Internet was still, for most, a relative novelty. While even then there were men who were addicted to Internet pornography, the numbers and intensity of those anomalies were still relatively low – statistically speaking. Fast forward to 2013.

A whole new generation of men have grown up with free, ubiquitous access to Internet porn.

A New Generation of Porn

A whole new generation of men have grown up with free, ubiquitous access to online porn, and the addiction levels, as well as their negative effects, have skyrocketed! (Numerous news reports and studies have been done on the harmful effects of porn addiction.}) While it would be easy to attribute this to some kind of generational gap, the truth is there really is no historical baseline to compare this phenomenon to.

Less talked about are the conditional side effects of online porn addiction. Many men have become so addicted to porn that they are unable to function in real sexual scenarios. The issue is compounded when you consider the physical and psychological “conditioning” (detraining) that occurs when stimulating themselves to porn. The effects of detraining are usually an inability to perform outside of having porn as a stimulus, coupled with premature ejaculations (as many men masturbate to porn in a furtive, hurried manner).

It should be noted masturbating in the form just described can still result in negative adaptations, even if no porn is used. In some cases, the negative conditioning from masturbating to porn can become so thorough some men have actually reported becoming aroused and/or unconsciously touching themselves as they get ready to sit down at their computers!

“Hypersexualization” can occur when a person becomes addicted to porn.

Psychological Effects of Porn Addiction

Few things can be as devastating to a person’s psyche and sexual well-being than porn addiction. While the physical effects will be covered in detail in upcoming parts of this article, here we’ll review the psychological side effects of this particular type of addiction. Through studies (as well as widespread anecdotal evidence), it’s been shown that a form of “hypersexualization” can take place when a person becomes addicted to porn.

This hypersexualization is not only due to the “on demand” stimulus that comes from having ready access to a computer, but it also skews the perceptions of those who become addicted. Addicted men can come to view the scenarios in porn as “normal.” This not only applies to their expectations of what to expect from a woman (or potential partner) sexually but also in their perceptions of what to expect from themselves.

In most porn movies, camera angles, splicing edits, and choreography add a degree of surreality that can make men envious – and perhaps a bit insecure about their own size and performance. The effect has not been lost on women – more of whom are expected to behave like “porn stars”- both inside and outside of the bedroom. This sexualization, without taking into account other very important EMOTIONAL aspects of what normally constitutes a healthy relationship, can cause an extremely warped and harmful view of reality. This contributes to a “fast food” or even “disposable” mentality when it comes to relationships.

Given the above, it should be no surprise to learn that men who have little to no sexual instruction outside of viewing porn often find themselves in situations where they experience very high levels of performance anxiety. This is further compounded by the detraining effect, as these men find their partners may not be as “fluent” in the activities they’ve accustomed themselves to seeing in porn.

Unfortunately, a very common end result of negatively experienced sexual encounters is that some men will voluntarily resign themselves to eschewing any “live”encounters. They come to believe that porn is a “safe” alternative to actually having to perform, as there are no expectations and no emotional risks to their virtual encounters.

Men have been able to kick their porn habits and reverse the damage it has done.

While the above paints a depressing view of this phenomenon, there are also numerous cases of men kicking their porn habits AND reversing their physical/psychological issues caused by their detraining/addiction.**

 Up Next in the Detraining Effect Series

The next article in this series: “Porn Addiction? First Step” will cover some methods that may be used to help reverse this negative conditioning.

DISCLAIMER – The information in this series of articles is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. It is highly recommended that you seek professional medical advice if you suspect that you require treatment for any addiction or illness.

References

*References to porn addiction studies can be found at the following links:

http://en.wikipedia.org/wiki/Pornography_addiction

http://www.prweb.com/releases/2013/2/prweb10382404.htm

http://www.ncbi.nlm.nih.gov/pubmed/23612589

http://www.ncbi.nlm.nih.gov/pubmed/23578375

**Links to anecdotal evidence of men reversing their detraining/addiction, as well as some recommended techniques:

http://www.pegym.com/forums/gym/3849-porn-detox-join.html

http://www.pegym.com/forums/erectile-dysfunction-forum/10182-can-porn-really-lead-ed.html

http://www.pegym.com/forums/premature-ejaculation-forum/24994-porn-pe-cause-95%25-time.html

http://www.pegym.com/forums/erectile-dysfunction-forum/23350-testimony-those-whove-quit-porn.html