If you want to be able to perform this exercise correctly, you must have a strong PC. Your muscle must be strong enough to stop the flow of semen successfully and hold it for long enough the make your ejaculatory reflex subside.

Luckily, this muscle is just like any other muscle in the body. If you exercise it, you will make it stronger. On the flipside, if you exercise in the wrong way, you can damage it, so take the next section to heart.

So, once again, before we continue:

• The PC muscle is the muscle used to stop the urine flow.
• You can identify this muscle most easily by urinating and trying to stop the flow.
• You will notice that when you’re stopping the flow you are contracting a muscle in your pelvic area.
• The contraction of this muscle is what you will have to practice in order to increase its strength.

Now, There are two main methods in which to exercise this muscle. The first method is to practice what I call “mini-flexes” and the second method is to practice “big-flexes”.

Before I get into exactly what they are there are some important things you must know before you do. Here are some general rules of exercise:

As with all muscles the gains occur during the rest periods between exercises not during the exercises. This means that if you train every single day very hard then your muscles, in this case, the PC muscle will never have a chance to rest.

If the muscle never has a chance to rest then it will never have a chance to recover and rebuild the muscle tissue that it is weakened during training. Also, if you never let it rest you are making yourself very prone to injury.

Injury is very unlikely in PC muscle training if you follow these principles, but if you ignore things like resting them then you are taking a risk. It is therefore very important that you give your PC muscle a chance to rest between exercises. My recommendation is exercising the PC muscle 3-4 times per week.

When you do exercise in the general the chances are that the first thing you do is not a full out sprint. If you’re going to be doing sprint training then you will probably do some stretches first, then a warm-up jog and then finally you will get to do the actual sprints. This is done so when you’re putting intense strain on your body you will be ready for it because you’re already warm.

This is the same for the PC muscle training. What I recommend for warming up the PC muscle is the following:

• Put a warm towel around your penis. (Heat the towel up with some warm water.) Hold this towel there for at least 15 seconds. Be sensible with the temperature. No scalding, please.
• Another method of warming up the PC muscle is to do some very gentle contractions to start with. Do 10 very gentle contractions and then rest. Then do another 10 gentle contractions. These gentle contractions should last less than a second. These gentle contractions will get the blood flowing to your PC muscle.

It can be tempting to skip the warm-ups when it comes to training, but the truth is that you are much more likely to damage your PC muscle if you don’t do these procedures.

Like when exercising any muscle you should be exhaling when contracting the muscle. This is for a number of reasons I won’t get into here, but one reason is because it allows you to get a better contraction. With a better contraction comes a better workout for your PC muscle.

My advice is to perform these exercises when flaccid or semi-erect. The reason I do not recommend doing the full workout when you are erect is because it can put some strain on the PC muscle and your penis. Also, if you do it when you’re flaccid you can do the workout even with other people around if that’s the only chance you have.

The mini-flex workout involves contracting the PC muscle for lots of short bursts of time with rest in between. One example of the mini-flex workout would be contracting your PC muscle for 2 seconds as hard as you can then relaxing the muscle for 2 seconds. Then contract the PC muscle again for 2 seconds and then relax for 2 seconds.

Continue this process 10 times to create one set, then rest for 1-2 minutes. Now do another set as stated above.

This is fairly easy workout to do. How much you do is up to your PC muscle development. When starting out you may wish to do only one set or maybe less reps within your sets.

The important thing is not to work your muscle so hard that it can’t rebuild itself properly. As you practice more and more you should slowly increase the number of reps or the number of sets or the intensity with which you squeeze your muscle.

This exercise is designed to train your PC muscle for the “Ejaculation Block” described earlier. In this exercise the aim is to squeeze your PC muscle for about 10 seconds.

When starting out you might not easily be able to do this, but with practice it is easily achievable. After performing a 10 second squeeze you should then relax the PC muscle for roughly 10 seconds. Then repeat with another 10 second squeeze followed by a 10 second rest. Repeat this process up to 10 times.

When starting out 10 times may be too much so do be sensible about how much you use. Remember that a damaged PC muscle will be of no use so never over work it. If you build up every session you will soon have a strong PC muscle. With enough training your PC muscle will be strong enough to stop ejaculation whenever you want and last as long as you want.

How many differences ways of having sex do you know? Most people never spend any time thinking about exactly how they have sex. How you have sex can greatly affect how quickly you ejaculate and, the bottom line is that there are endless ways in which to have sex.

Some people like to have as shorter foreplay as possible before sex and get pumping as quickly as possible and never change positions. Some people like to tease the hell out of their partners so by the time they start having sex they practically orgasm instantly. Some people like to change positions every 10 seconds. Some people thrust 60 times per minute and others 5 times per minute.

And of these different ways there are some ways that help you last a very long time and some others that will cause you to last less than a minute.

In this section of the guide I will give you some unique approaches to sex that will help you last much longer than you thought possible, even if you haven’t yet mastered the other principles in this guide yet.

Pages: 1 2 3 4 5