Step 4: Length Exercises
1 - Description Description of the length ex.
2 - Two-Way Exercise Two-Way length exercise
3 - Dual Stroke Ex.  Dual Stroke length
4 - User Exercise 1  New exericse from user
5 - Grip Variation  Tourniquet grip variation
6 - Jelqing  Traditional jelqing exercise

Description of the Exercise

Length exercises are the main focus of the program, although there are many other ways in which the penis can be optimized. Length of the penis is the focus of many men's sexual lives, whether it be comparing it to others, or wondering whether the length is "enough" for a partner. Length exercises target the vertical flow of blood, and the way that it occupies the cavernosa, or spongy tissue of the penis.

The corpus cavernosa makes up the main portion of spongy tissue in the penis. By milking vertically, or pushing blood towards and away from the glans, or penis head, we are able to promote length gains by expanding the size of the cavernosa.

There are length exercises which push blood towards the glans only, but lately it has been decided that pushing blood in either direction is effective, meaning that pushing blood back towards the pubic bone or base of the penis can work as well as pushing it only towards the glans. Also, by cycling blood through the penis, pushing it out and allowing new, oxygenated blood back into the penis, the chances for expansion increase.

Working the Two-Way length exercise

The two-way length exercise uses the flow of blood in both directions (towards the head and towards the base of the penis) to help length growth. The length exercise is targeted for men who are interested in gaining length, and its affect on girth gain will be minimal to none. Length exercises can be used in concert with girth exercises, even in the same workout. When doing a two-way length exercise, it is important to remember that a certain number of strokes or a certain time limit should be set before the exercise. Once you have set this "target" number of minutes or strokes, you should stick to it and it should remain constant every time you exercise. For those of you just starting the program, the target should be somewhere between three and five minutes. For those of you who have been in the program for at least two to three weeks five to seven minutes is acceptable. If you decide to raise or lower the number, you should do so only after at least 1 week of the exercise. If your reason for changing the number is physical, i.e. if you start to feel soreness and want to decrease the number of strokes, you can do so at any time, and reset the 7 day period. You do not need to change every 7 days, that is only the suggested amount of time before you can accurately gauge the effectiveness of your workout.

Goals:Set a target number of minutes or repetitions for the exercise. Make sure that you stick to your target number for at least a week, unless you experience physical discomfort. Beginners should set a time between three and five minutes, while advanced users (2-3 weeks or more) can raise the range to five to seven minutes per session. If you are using a stroke method, it is best to time how many strokes you can get between the times listed above, and work with that as a base number. i.e. Jim wants to set himself a number of strokes, so he times how many he can do in 4 minutes, and uses that number as a target for one week.

The Two-Way length exercise (exercise 6)

The exercise:

1) Find a place to sit down. This exercise should be done in the sitting position so that the blood from the trunk flows into the penis. Make sure that you are not in a cramped space, and that you have some back support. Being comfortable is important in this exercise.

2) Using one hand, grip the penis near the base of the shaft, in the typical "grip hand" fashion. You should feel some pressure as you start to reduce the blood flow in and out of the penis. Apply enough pressure so that it does not hurt, but you feel the flow of blood into your penis.

Variation: if you wish, using something like a larger rubber band has been suggested by some users as an easier way. Be VERY CAREFUL if you attempt this variation, since you can harm yourself if the rubber band is too tight. You want to reduce the flow out of the penis, not cut of circulation entirely.

3) This exercise requires an erection, and at this time you should begin stroking yourself to one. Using lubricant for this exercise is ideal, and should make achieving an erection easier. If you CANNOT get a grip on your penis prior to the erection, due to either small size or large hands, wait until you have an erection to do Step Two.

4) Since the penis is now slippery, make a ring with your thumb and forefinger around the shaft. Taking your ring-hand, apply light pressure to the penis and stroke towards the head. Upon reaching the corona, or ridge between the shaft and head (uncircumcised users can feel the ridge, even if they cannot see it), run your hand back to the base. If you are using a grip hand you will feel the blood press against your grip, since you are not only forcing blood towards the head, but back towards the base.

5) Once you have mastered this grip and sliding motion, repeat at least ten times. Go slowly, you are trying to move the blood around, and not masturbating. Each stroke should take 1-2 seconds in each direction. You are now ready to move on to another variation.

6) Return to the starting position. You can leave your slide hand and your grip hand in place on the shaft. If you are losing your erection at this point it is okay to pause and masturbate a little, until you are fully erect again. Now, repeat the same motions with your slide-hand, except apply a little more pressure. You do NOT want to cause soreness, and if you feel sore stop immediately. Repeat this motion 15 times, with the harder grip. It should be almost exactly the same as the first set of repetitions, except that you will be squeezing harder with your thumb and ring finger. If at any point in the exercises you start to feel friction on the skin (circumcised or un-circumcised) apply more lubricant. Lubricant is essential in this exercise.

NOTE: one "repetition" is a stroke both up and back. Once you have reached the starting point, you have completed one repetition.

7) If you feel the need to repeat do so. A suggestion for newer users is to repeat the first and second sets of repetitions twice, and then stop. More seasoned users will want to start at 3-4 sets, and then go from there. As you do this exercise more and more, increase by one set of repetitions per week (if you are doing it every day) or one set for every 7 days that you do the exercise. This should not continue indefinitely, eventually you will reach a point where it becomes a lengthy process. Hence you should put a final stopping point, where you will stay. We suggest a total exercise time limit. However, doing the exercise for long periods of time is not suggested. Note: this exercise should not be done for more than 10 minutes at a time.

NOTE: after this exercise your penis may feel very warm, because it has been giving a very vigorous workout. By expanding the tissue vertically, this exercise seeks to optimize your length gains.

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Working the Dual Stroke exercise

The dual stroke length exercise is similar to the two-way exercise, but different because it depends on other aspects of the penis and blood circulation. This means that you must approach the dual stroke exercise with different goals, even though both exercises target length. Since you are not using a tourniquet hand with the dual stroke exercise, you must keep a full erection for the duration of the exercise. The exercise may strain your pc muscle, or make it difficult to keep an erection, but there are ways around it. Using external stimuli such as pornography, or simple masturbation between repetitions, can help maintain the solid erection.

Goals:Keeping a full erection is vital to the success of the exercise. Set a number of repetitions or a general time limit for the exercise and make sure you keep a full erection for the duration. Beginners should set a time between three and five minutes, while advanced users (2-3 weeks or more) can raise the range to five to seven minutes per session. If you are using a stroke method, it is best to time how many strokes you can get between the times listed above, and work with that as a base number. i.e. Jim wants to set himself a number of strokes, so he times how many he can do in 4 minutes, and uses that number as a target for one week.

The Dual Stroke length exercise (exercise 7)

The exercise:

1) This exercise should be done sitting down or standing. This allows the blood to drain down into the pubic area. Use plenty of lubrication for this exercise. If you feel any sort of friction, make sure to add more. Vitamin E oil/lotion is a good idea, since this exercise uses a lot of stroking.

2) Stroke the penis to a full erection. A full erection is necessary for this exercise.

3) Once full erection has been achieved, grasp the penis in mid-shaft with one hand, and at the base with the other. You are not using a tourniquet method, you are simply holding the penis lightly.

4) Applying some pressure with the thumb and fingers (it should not hurt, but you should feel the pressure), slide the hand located mid-shaft towards the head. Once your hand passes over the head, start sliding the hand located at the base towards the head. Put the hand that has passed over the head at the base. Your hand should leave the penis at the end of the stroke. The pressure with thumb and fingers should remain constant the whole time. Try to keep the same pressure with both hands

5) Sometimes, for better accuracy, a number of strokes or repetitions should be decided upon before the exercise. It is a good idea to keep the same number of repetitions/strokes for at least 1 week before changing the number, to determine what type of number works the best.

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User Length Exercise

The exercise: (note: this exercise was written by a user, so may be unclear, and has not been fully tested prior to publication)

1. The exercise for length is somewhat complicated but works great, first of all it's better to do this in shower if possible. The hot water will loosen the testicles up enough to be moved to the side.

2. What you would do is make a circle around the base of your penis and squeeze locking in the blood, then what you would need is plenty up lubrication.

3. Start with your fingers near your anus and while you pull up on your penis you push and pull up with the tips of your fingers from your anus all the way to the base of your penis.

Grip Variation

The exercise:

Grip variation can help some men, especially those who have difficulty with the tourniquet grip due to small penis size, or large hand size. Currently the milking exercises (semi-erect girth for example) suggest the use of most of the hand, but in order to get closer to the base for milking, it may be necessary to flip the hand, which looks like so:

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Traditional Jelq Exercise

Many programs center around the 'jelqing' technique for natural penis enlargement. This technique utilizes a semi-erect state, both hands, and a milking motion. Jelqing in most programs is done for extended periods of time, 30 minutes or more. Our jelq technique has been slightly rewritten to take a smaller amount of time, well within the program parameters. We include the jelqing exercise because many users have asked questions about it in the past. Jelqing is said to come from the ancient Arabs, who would jelq boys at a young age, to increase their penis sizes later in life. Jelqing in ancient cultures is said to have been a long and somewhat painful process. The jelq exercise that we provide is as safe as we can possibly make it. In the past men have complained of broken vessels (purple spots) and minor bruising. If this should occur, stop the jelq for a day or two until the soreness goes away.

The exercise: Start with a partial erection. Unlike the semi-erect exercise you do not need to be rigid, but your penis should have blood in it, making it appear to 'hang' larger than a normal flaccid state. A good way to do this is to stroke yourself to a full erection and then let it die down until it is softer to the touch.

1. Apply lubrication to the penis. Your penis should be well lubricated at all times during the jelq. Using one hand, make a tourniquet grip at the base of the penis with thumb and forefinger. This is a typical tourniquet grip, and cannot be substituted with a ring or rubber band.

2. Slide the hand down the penis towards the head, applying pressure. You will feel the blood rush towards the head of the penis, as well as the skin stretch a bit. Try not to pull the penis away from your body too hard, the goal is NOT to stretch the skin of the penis, only move the blood through the tissue and push it towards the glans.

3. As you are milking with one hand, place the other hand around the base of the penis in the same tourniquet fashion. Once the milking hand reaches the head of the penis, release and start the milking motion with the other hand.

4. Repeat this motion, milking with one hand and the other, for at least 3 to 5 minutes. Make sure you are applying even pressure with each milk, it is important not to squeeze too hard or you will cause bruising and soreness.

Jelqing is widely used in the world of natural penis enlargement, but is commonly overused, for periods as long as an hour at a time. This is not as effective as a short targeted workout, as we detail here. Use the jelq carefully, since it has a history of causing spots and bruises in some men who overdo it.