You’ve learned the basic principles of performing penis exercises. You’ve learned the beginning exercises. Now it’s time to put it together—in the form of a penis exercises routine. In accordance with the basic principles of performing penis exercises, you’ll want to start out light and slowly increase the intensity over time. Accordingly, you’ll only use the beginning exercises for the first five weeks. Thereafter, you can gradually add more advanced exercises to your workouts.
Similar to gym workout routines, there are countless different penis exercises routines. You can come up with any number of variations by changing the reps you do, the number of days you workout, and the exercises you use. The Basic Beginner’s Routine, which incorporates all of the fundamental exercises into a workout, is the most popular beginning routine. This routine is the most effective and is a great starting point for most men. However, if you have fairly weak erections, short-lasting erections, or if you have sex or masturbate less than once a week, then start with one of the alternative routines described in the next chapter, which are less intense.
The Basic Beginner’s Routine – 5 Weeks
Three days a week, do the following:
The main workout:
Ø 10 minute warm up
Ø 5 minutes of basic stretching
Ø 10 minutes of jelqing
Anytime throughout the workout day:
Ø 20 to 60 JAI stretches
Ø 3 sets of 20 kegels (roughly 1 minute of kegeling)
Everyday:
Ø Do the kegel start/stop every time you use the restroom
Increase the intensity:
Over five weeks, steadily increase to twenty minutes of jelqing and ten minutes of basic stretching. This is just a suggested guideline, and it’s okay if you don’t reach this goal. The important thing is that you have healthy body clues and you are gaining.
Add more kegels:
Over five weeks, increase to at least three minutes and no more than five minutes of kegeling per workout. Also, do ten kegel slams once your pelvic floor muscles are strong enough.
When to exercise:
During week 1, take at least two days off between workouts. By week 2, move up to exercising every other day as long as you feel comfortable doing so. By week 3, you can move up to exercising four days a week as long as you have healthy body clues.
Example Calendar for Basic Beginner’s Routine
The Basic Beginner’s Routine is a guideline. It generally lasts five weeks, but you may need more time. This routine doesn’t need to be followed religiously. You are encouraged — and expected — to make it your own. No one knows your penis, your body, and your schedule better than you do. If after five weeks you’re ready to increase the intensity even more, proceed to Part V where you can start using advanced exercises.
