Step 6: Advanced Workouts and Cool Down
1 - Advanced Workouts Description of the workouts
2 - Cool Down Period Description of the Cool Down

The Advanced Workouts

These workouts are for members who have been in the program no less than 1 month. Doing these exercises before reaching the 1 month mark is dangerous, and should not be attempted. The advanced program helps push the penis past any conditioning it may have received through constant workouts in the first weeks of the program. Reaching your full potential does not always happen overnight, and diligence is sometimes just as important as effort and proper technique.

The two main ideas of the advanced program are:

adding time and repetitions to the program

and

increasing the intensity of the exercises

Below are more details about each of these techniques, and the best ways to go about them.

Adding Time to Your Program

By increasing the amount of average time spent on exercises, you stimulate the spongy tissue more, and move more blood through the penis. Early in the program this is not effective because the penis is not conditioned to the exercises, and you run the risk of overdoing your workout and potentially causing soreness. But after some time, a month for example, the penis is used to the increased circulation on a regular basis, and may start to require more stimulation to achieve the same results. This is why we increase the time and number of repetitions in each exercise, to continue progress beyond what is normally possible.

The increase in time spent, and the number of repetitions, should not come all at once. Just as you increase the number of repetitions in the pc exercise over time, so must you increase the amount of time gradually, over a period of weeks. Below is a chart that lists each of the exercises, and the suggested time range for each. Over the course of one month, or approximately four weeks, we will increase the time spent on each exercise gradually, until after nearly two months in the program you have reached the optimum state.

Workout charts.

* reps = your original target number of repetitions, when you being the four week advanced program.

Increasing Your Intensity

The second step to an "advanced" workout is to increase the pressure you use for exercises. This means that by now your pc exercise will be more intense, due to the strength you now have, so you will be increasing the pressure of your exercises without being told to do so. Just as when you lift weights you increase strength, and increase weight accordingly.

Increasing intensity, or pressure, means that you will need to squeeze slightly harder on the exercises that require it, and apply more pressure to your milking hand on tourniquet exercises, etc. It is important to note that you should NEVER apply more pressure with your tourniquet hand, since that can cause you to cut off the circulation entirely, and that is not the goal. A good way to gauge this is to pay attention to your normal exercise for one day, and then the next day try to apply a little more. You should be able to feel it when you apply pressure to the penis, you will be moving more blood inside the tissue. This is a good sign, but at any point if you start to feel soreness you should stop. A good suggestion is to increase a little every two weeks, sticking with a certain level of pressure for the entire time. Intensity is not like time, it is not something that can change indefinitely. Every two weeks add a little pressure until you feel you have reached your absolute maximum. As you can see, you cannot squeeze harder and harder forever, the penis has limits. It is our hope that by the time four to six weeks have passed you will already have reached your desired length (this would be more than two months into the program) and the need to keep increasing will vanish. Good luck, and most of all be careful. Increasing intensity is not a good idea for everyone, you have to monitor how your penis and your body feels carefully when experimenting with adding pressure to exercises.

The Cool Down period

The cool down period is perhaps the most important in the advanced stages of the program. You must cool down in order to see effective permanent size changes. While it is possible to simply stop the exercises and keep your gains, the chances that you will lose anywhere from one fourth to one half of your gained size within only weeks are much increased. With a cool down workout, you can prevent any loss of size as a result of stopping the exercises.

When do I start to cool down?

There are a few points at which you should consider starting the cool down process. They are:

You have been in the program in excess of three months, and you have not seen gains for more than two weeks.

You have completed the advanced workouts, and reached the maximum suggested intensity and number of repetitions.

You have reached your desired size and wish to stop the exercises. How does the cool down work?

The cool down period works by slowly weaning you off the program. You decrease your workout time over a period of weeks, so that your penis is able to adjust to a life without constant stimulation. Just as the advanced workouts tell you how to get the most out of your program by working harder, the cool down period shows you where to cut time, repetitions, and how to work yourself down and back into your normal life, a new man.

Since you are the person who knows your program best, it is the easiest for you to reduce your workouts gradually. What we have below are some charts and suggestions to help make the process easy for you to understand.

Cooling down.

Start by filling out the chart below with your CURRENT workout scheme. Once you make a detailed chart of what exercises you do, and how often, it will be easy to begin your cool down period.

Example chart:

Type of exercise Name of exercise Times per day/week Duration of exercise session
Warm-up Bending Exercise 2/4 2 minutes
Warm-up Flex Exercise 2/3 2 minutes
Length Exercise Two-Way Exercise 2/2 4 minutes
Length Exercise Dual Stroke Exercise 2/5 6 minutes

Note: this person decided to only do length exercises, since that was the CURRENT workout. If you are doing girth exercises or a combination of length and girth, follow the same format. Also, the DURATION of each session means each TIME you work out. Notice that the sample user does each exercise TWICE daily, but the durations are for EACH of his two workouts, meaning that the times are doubled.

Once you have filled out your chart, you can begin the cool down period.

Choose either the number of times per day/week that you do the exercise, or the duration. You will begin your cool down by subtracting either a workout or some time from the duration of each exercise, to gradually decrease your exercises until you are off of them.

If you chose the times per day/week to start your cool down:

Begin by subtracting one time per day or week for one exercise, and continue your program for 7 days with your new schedule. Subtract one instance of each of the exercises until you are doing only one warm-up exercise and one length or girth exercise per day. Note: do not subtract hot wrap or pc exercises, you should always do pc exercises if you can, to keep muscle tone. The hot wrap is a part of each workout, so perform it as normal before each session until you have stopped the program. Continue this for 7 days and then stop completely.

i.e. John, who has the chart shown above, starts off by subtracting one of his two-way length exercise times per week. He does the warmup, but does not do the length exercise to complete his workout time for that particular session. Next he subtracts one bending exercise repetition, which removes a whole daily workout for him, one day per week. He continues this way until he has only one bending warm-up and one dual stroke exercise. He continues along with this for another 7 days and then finishes.

If you chose duration of the exercise session to start your cool down:

Begin by subtracting time off of one of your exercise sessions. This means that if you do a warm-up exercise and length/girth exercise for a total 0f 8 minutes per session, subtract one minute off of each exercise in the daily session, so that you are doing them for 6 minutes, and so on. This will reduce each of your daily workouts by a rate of 2-3 minutes per 7 days. Every 7 days subtract another minute, until your exercises have come down to 2 minutes per session. At this point you should take one of your two sessions per day away, if you work out twice per day. If not, you can stop completely. As stated above, do not subtract time from the hot wrap or pc exercise, these are both required for an effective program, and should continue as normal.

i.e. John, who has the chart shown above, starts off by subtracting one minute off his daily workouts. 2 days a week his routine takes 6 minutes per session, so he reduces it to 4. The other 5 days a week his routine takes 8, so he reduces it to 6. He works for a week, then decreases it to 2 minutes and 4 minutes. At this point his 2 day/week workout has reached the 2 minute boundary, meaning he does his warm-up for 1 minute and his length exercise for 1 minute, then finishes his session. He stays at this 2 minute boundary until his other workout reaches 2 minutes, which is in 1 more week. Then he continues with both workouts at 2 minutes each for 7 more days, when he finishes his program.