2.4. Resumen del marco histórico
3.1.3. Forma y contenido
Workout Plan – Week 1
Here we are going to look at a complete workout program designed specifically for you when you are just starting up with the exercises. It is very important that you don’t rush through the exercises or try too much, exerting undue pressure on your penis and your body. You have to follow the instructions accurately and show proper commitments at all times.
The required results take a few months’ exercises. Don’t be worried if you find your penis hanging down when it is in the flaccid state through the initial days of the workout. A bit of time and good commitment can show you better results than what you may expect at present.
The Brief Overview
The week 1 workout plan is specifically designed to suit you when you are just starting off with the exercises. These will mostly prepare your penis for the exercises initially, and then help it to get accustomed to them. You should not expect any significant results after this week. But this week has a huge significance in getting you on board.
The program requires you to carry on with the exercises regularly through 5 days a week. The 6th and the 7th day should be kept aside for rest and
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healing. A good idea is to go for the exercises from Monday through to Friday. Leave Saturday and Sunday aside for rest and healing functions. It is very important that you take these 2 days off. However, you should carry out the PC muscle workouts daily.
Therefore, looking at the program for the 5 workout days, we start with a warming up session. Carry out the PC contractions side by side with this.
This should take you a total of around 7 minutes.
Next, move on to the stretching exercises, indulging in it for around 2 minutes. Once you are over with the stretching exercises, go through a 1 minute session of circulation encouragement.
Now go for a wet milking session. Carry on for around 5 minutes, or go through 150 reps. This brings you to the end of the session. Finish up with a 6 minute warming down session for the very best results.
The whole session should take you around 20 minutes time.
Workout Details
Let us look at some detailed information on your week 1 workout plan.
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Warming Up
As I have already stated, warming up is very important for both safety and the results. This comprises of a 6 minutes’ session, which however is seen to decrease with time as you grow more accustomed to the exercises.
For this, take a small wash cloth or a towel, soak it in warm water or hot water (make sure it isn’t too hot for the delicate genital area) and get rid of the excess water by wiring it out.
Apply this warm towel on your penis, wrapping it in the towel. As soon as it begins to cool down, soak it in the warm water and wire it again before you wrap it around your penis.
All this time, even when you are going through the warm ups, carry out the PC contractions simultaneously. This should carry on for 6 minutes, with 30 sets of contractions. If you can, you can go for more sets as well.
Stretching
After this, go through a 2 minute session of stretching exercises as explained earlier. Make sure you have your hand in the OK formation, and don’t forget to use the lubricants if you want the best results out of these 2 minutes.
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Circulation Encouragement
Once you are done with the stretching exercises, go for this exercise to enhance the flow of blood through your penis. For this, hold your penis and gently slap it thirty times of each of the legs. Go on with this for around 1 minute.
Jelqing
You must use a good quality lubricant for jelqing (wet milking technique only). Make sure you have your penis lubricated at all times to prevent any injuries. Reapply the lube if your penis goes dry through this exercise. Go through this for around 5 minutes, which should let you see around 150 strokes.
Warming Down and Massage
To end the session, go through a good warming down session as mentioned earlier for around 6 minutes. Once you have been through with this, end your workout with a good massage.
Stay committed to this till the next level, and see the great result s in time!
Workout Plan – Week 2
Week 2 remains much similar to week one, starting with a warm up session, and ending with a warming down session everyday. While you still need to go through a 5 day workout plan with the 6th and the 7th days offs, the PC
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muscles contractions exercises need to be followed throughout the week.
The whole session should take around 19 minutes if followed properly.
A Brief Preview
The session starts with a warm up of around 4 minutes as per earlier instructions.
By this time your body would be better adapted to the exercises, which is why you can do 3 sets of 25 PC contractions now along with the warming up. Of course if you are uncomfortable with this, do only what you feel comfortable doing.
Once you have been through the 4 minutes of the combined warm up and PC exercises, go through another 4 minutes of the stretching exercises as discussed earlier. Make sure you use a good lubricant according to the provided guidance.
Follow up with a minute of the circulation exercises to ensure the penile tissues and muscles see adequate blood flow through them.
After this get on with the jelqing exercises. Please follow the instructions for wet milking carefully, ensuring that your penis remains partially erect at all times (50-60%). Try to control any urge of ejaculation through this session. You should be comfortable with
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going for 150 strokes with your right hand and your left hand each.
This takes approximately around 6 minutes to get it done.
The warming down session should also be followed with the maximum accuracy for the best results. End the whole session with a good massage for your penis to ensure blood circulation and the healing procedures are all back to normal.
So this is how your second week should look like. With your commitment and the accuracy with which you workout, the results can be seen in good time.
Increase your size, enhance your performance, and feel the confidence that you have always wanted to feel in you all through your life!
Weeks 3 to 6 Workout Plan
Again you need to follow a regular schedule for the exercises, taking 2 days off in every 7 days. This is just like the workout sessions you went through for the first 2 weeks. And obviously, you have to go through the PC contractions every single day for the best results.
Now this week 3 to 6 plan assumes that your penis, by now, is well acquainted to the workouts. So don’t attempt this plan unless you have
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either been through the first 2 weeks, or you are well comfortable with the exercises as you have done them earlier.
This phase of weeks 3 to 6 would start showing you the most wanted results! Many people see quite good results by the third week itself.
However if you haven’t seen much significant changes yet, just stick to the plan, and the results will definitely astound you sooner or later!
Commitment is what you need.
The Plan
Now this session starts with the variations of the PC muscles tensing exercises. This involves you synchronizing your rhythmic breathing with the tensing of the muscle. Start with contracting the muscle, gradually intensifying the contraction. Once you reach the limit where you can contract no more, count till 3 and hold the contraction.
Take a break for around 5 seconds, and repeat the exercise. Repeat this for 7 more times to complete this section. With more practice, you will be able to hold the contractions much longer.
After this, go for a 4 minute session of warming up. Once through with the warming up, go for the stretching exercise called the constant pull and slap technique as mentioned earlier.
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This should be followed by wet milking. Here, try to go for up to 250 strokes per hand, only if you are comfortable with it. You should get anything between 300 to 500 strokes in total.
To end the session in the best possible way, go through a good warming down session of about 4 minutes. Finish up with a nice massage to get the best out of your efforts.
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Your Workout Plan for Week 7 – Customize it Further
I am going to take it for granted at this point that you have been through the workout plans from week 1 through till week 6 as mentioned earlier in this book. Only then should you be ready for this rigorous workout plan that we are going to look through today. For this, your penis needs to be really comfortable with each of the exercises in order to see the best results and prevent any injuries.
In fact, while going through this phase, try to devise your very own customized workout, making sure you are keeping the most important points like lubrication, warming up and warming down sessions clearly on your mind. This phase (the third month to the 8th) should show you all the results that you have ever wanted to see- whether it is size that you are talking about or your overall performance.
The Main Elements
Even when you try to get a well customized plan according to your own comfort levels and convenience, make sure the main exercises remain as a part of your workouts. The customized workouts must contain a good warm up session, the regular PC contraction exercises, the highly effective stretching techniques, jelqing (preferably wet milking), a warming down session, and a nice massage.
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The lubricants should always play an important role in your workout for the best results. You can even add a few targeted exercises (that we are going to look through in the following sections) if you want to. Each of these exercises will be specifically designed to show some particular results.
At the same time you should also pay good attention to a healthy diet with lots of water. Always remember, the fitter you are, the better are the results going to be for you to see. Your body needs physical workouts, an ample amount of water and enough vitamins to stay in the best possible shape.
I must point out that never be too hasty about the results and strain your penis with the exercises. Impatience will not show you the most desirable results.
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Chapter 10: Some More Advanced Workouts
Rogers Workout 1
This workout plan can only be opted for once you have been through around 7 weeks with your other initial workout plans. Roger’s workout takes some time to show the results, but is seen to be very effective if you can stay committed to it. Don’t try these steps earlier, as your penis must be adapted to the other exercises before it can take on these procedures efficiently.
The best way to go for workout plan is through every alternate day. In other words, it can be Monday, Wednesday, Friday, Sunday, Tuesday, and so on.
There are some pills that are recommended for this workout, but they are not mandatory. These pills help to enhance the blood circulation, enhancing the process further.
The Steps
Start with the usual warming up using the hot wraps method.
Massage and simultaneously go for 200 reps of PC contractions, with 1 rep per second. This should take you around 4 minutes in total.
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Once you have been through this, try to go through a session of dry milking, first concentrating at the base, and then at the middle of the shaft. Each position should get around 25 reps.
Go through a 5 to 10 minutes session of stretching exercises. You can implement the twirling and slapping technique along with this. When you have been through this session, go through a good wet milking session of around 500 reps. You must ensure that you see a medium to full strength for these strokes for this.
Now that you are over with the wet jelqing technique, warm down efficiently and go for a good massage to get the best results out of the workout you have just been through.
This technique is seen to be very effective. You should see favorable results by the 6th week of this workout plan. It is a good idea to constantly measure yourself to notice the changes you see in your length and girth.
Finally, if you are not comfortable with the pills, you can avoid them.
The pills are recommended as they increase the efficiency of the workout by enhancing blood circulation.
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Advanced Workout to Build your Stamina and Enhance Erection
If you have been good with the PC contractions and have developed a good muscle for yourself, it is time to enhance the muscle further to give you even more. This advanced workout it designed specifically to strengthen your PC muscle further, make it stronger than ever, often up to 400% of its original strength.
It is important that you are able to go through a session of a 1000 contractions with a 1 second per contraction step comfortably before you try this exercise out for the maximum success for the efforts that you put in. This doesn’t mean that you strain yourself to get to the target, as it is not an easy target to achieve.
But once you are able to achieve 1000 contractions through a single session, go through these steps to give your PC muscle a higher strength.
The Main Workout
For this, go through a couple of weeks of 1000 reps, holding back each contraction through 1 second.
Through the next couple of weeks (week 3 to 4), go through 500 reps through one session, but hold each contraction for 2 seconds. This means, the total time taken is the same. You decrease the number of reps, and increase the holding back time.
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The next two weeks (5 and 6) should see you going through a session of 250 reps, with a hold back time of 4 seconds for each contraction.
And carry on like this through the next two weeks with 125 reps per session, with a hold back time of 8 seconds for each rep.
Carry on with the reps and the hold back times in this way through the next weeks, as long as you are comfortable with the sessions. If you find it difficult to shift from one stage to the other in two weeks time, take the time that suits your comfort levels.
The above is just a guideline to give you an idea about the workout. This workout plan should be carried on through 6 months for the best results.
More Advanced Workouts for Erections
This workout has been designed specifically for people who see problems with their erection. This workout can be used to enhance the strength of the erections and also get rid of impotency problems seen because of insufficient erection strengths in men. This set of exercises will also enhance the health of your penis for the best results.
Although this set will improve all the characteristics of you penis to let you see longer and better sessions of sex every time, if you are after length and girth enhancement, you must go through the other workouts alongside this set as well. This workout requires you to go through it daily for the best results.
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The Daily Tasks
The initial part of this set should only be done in case you are starting with the penis enhancement techniques for the first time. However, go to the next section in case you have been through the earlier sessions mentioned in this book as instructed.
To start with, you need to understand where your PC muscle is located. You should also learn how to contract it in the best possible way.
For the very first day, go through a total of 3 sets of PC contractions, with each set having 30 contractions for you.
Take a break between each set to give your muscle some time to catch up. The whole session should take you an hour at the most. So break an hour into three parts, and begin a set only after 20 minutes have passed since you began the previous set.
Through the next 4 days, go for 3 sets of contractions, spreading each set throughout the day according to your convenience. H ere each set should have 25 contractions for you to see.
The next couple of days require you to go through 100 contractions,
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than a second, aiming for 3 seconds if possible. Try to do at least 10 contractions with a 3 second hold up for the best results.
Take the next two days off. The next section will let you know what the actual workout is if you have been practicing the penile exercises in the past as well. In that case you can start directly from the next section.
More Advanced Workout for Erections - II
Once you have been through the initial workouts, it is time to check out the more advanced part associate with this workout. Even though the previous section prepares you for this advanced workout, it is as important as this section is, simply because of the fact that unless your penis is adapted to the workout, it will not only be effective, but it may cause you injuries as well.
If you have been through the sessions mentioned in this book earlier, only then opt for this section directly without going through the previous section.
The Advanced Workout Plan
Here you have to concentrate on aiming for 1000 contractions per day keeping the mentioned steps on your mind for the best results.
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Try the variations with the PC muscle tensing exercises from this point onwards. Go for the quick contractions at this point. For the
Try the variations with the PC muscle tensing exercises from this point onwards. Go for the quick contractions at this point. For the