Saturday, April 28, 2007

Exercise for Harder Erections

Most men realize that they have to exercise to keep their muscles from getting soft as they get older. Yet, many men just accept as inevitable that their erections will soften with age, or turn to drugs like Viagra or Levitra to compensate. However, there is no need to either accept the "inevitable," or to turn to drugs. Just as exercise can harden the muscles of your body, exercise can also harden your erection.

Though there are several different factors that can affect the hardness of your erection, one of the most important is the strength of your Pubococcygeus muscle or PC muscle. The stronger your PC muscle is the harder your penis will be, and, when your penis is at its hardest, it will also be at its biggest.

If you are not already aware of your PC muscle, the best way to locate it is to urinate, and then to stop the flow of urine. When the flow stops, you have found your PC muscle. Now flex your PC muscle a few times to make sure you have found it. As with any muscle, the PC muscle will atrophy if it's not exercised regularly. Below are three exercises to get your PC muscle back into shape.

1) Quick squeeze: Squeeze your PC Muscle as tightly as you can and hold it for 2 seconds, and then completely relax the muscle. That is one repetition. Rest 1 second between reps.

2) Slow Squeeze: Squeeze your PC muscle as tightly as you can and hold it for 15 seconds, and then release slowly, completely relaxing the muscle. That is one repetition. Rest 5 seconds between reps.

3) Long Squeeze: Squeeze your PC muscle as tightly as you can and hold it for a minimum of 60 seconds, and then release. That is one repetition. Rest 60 seconds between reps.

Daily PC Muscle Workout

Do one set of each exercise

Quick Squeeze: 20-100 repetitions (add 10 reps per week)

Slow Squeeze: 10-25 repetitions (add 3 reps per week)

Long Squeeze: 2-10 repetitions (add 1 rep per week)

Just as with any exercise program, you should start out slowly and build up over time. Start with the lowest number of repetitions and increase the number of reps weekly as suggested. You do not have to do the entire workout at one session. It is just as beneficial to do each exercise in a separate session. However, it is important to do each exercise daily in order to make progress.

After being on this program for 4-8 weeks you should have a super strong PC muscle and a harder erection. Once you've reached the maximum number of reps for each exercise, you could, though I don't recommend it, just do one of the exercises each day on a rotating basis. For example, Quick Squeeze on day 1, Slow Squeeze on day 2, Long Squeeze on day 3, Quick Squeeze on day 4, and so on.

Among the added benefits of PC muscle exercise are more powerful ejaculations, more intense orgasms, and the ability to have multiple orgasms. PC muscle exercises also promote good prostate health by massaging the prostate gland with the contractions of the PC muscle.

A breakthrough new method gives any man harder erections simply, naturally and without drugs! To stop erectile dysfunction and start having stiff, powerful erections tonight, Click Here!

171 comments:

Anonymous said...

would it have any effect if one does the program twice a day (one in the morning and one in the evening). does it give any benefit doing it twice a day? is it harmful doing it twice a day?

Michael Paladin said...

You can break up the repetitions into several session, but doing more repetitions won't help significantly due to the law of diminishing returns.

Anonymous said...

Can you explain diminishing returns to me.

Sorry and this isnt the same guy that first posted

Thank you.

oh and what would be the best way to get the most out of these exercises.

Michael Paladin said...

The law of diminishing returns means that after a certain point increasing your efforts will not yield proportionately increased results.

Anonymous said...

dumb question, I just want to be for sure. When you say squeeze the pc are you meaning literally squeeze with your fingers, or are you squeezing just the pc muscle like you would when you stop urinating.

Michael Paladin said...

From the post: "If you are not already aware of your PC muscle, the best way to locate it is to urinate, and then to stop the flow of urine. When the flow stops, you have found your PC muscle. Now flex your PC muscle a few times to make sure you have found it."

Anonymous said...

How dumb am I! The first time I read through the instructions, I thought it ment squeeze with my hand! DUUUUUUUUUUUUUh

Anonymous said...

Hey

I was doing the jelqing thing not to long ago, and experienced a little bleeding. Now It seems I cant really get a firm and hard erection.

I was possibly thinking of seeing a physician. I really have no idea what to do. Im really nervous.

is this only temporary. Is there anything I can do now to reverse the effects? or get back to where I used to be?

Michael Paladin said...

I'm not sure how jelquing could cause bleeding, but, if it did, stop doing it. If you don't return to normal within a week, see a physician.

Anonymous said...

Michael,

I have found that doing Kegel exercises with an erection seems to work quite well. Can you make any suggestions as to how to do this? Would appreciate it. Thanks for the great site, by the way.

Michael Paladin said...

Maybe I'm missing something, but I'm not sure what suggestions are needed aside from get an erection and do your Kegels.

Anonymous said...

Sorry Mr ,after this practice how i can now if have a strong PC muscle ,how i can control the ejaculation when ín sex

Michael Paladin said...

See How to Achieve Male Multiple Orgasms.

Anonymous said...

I have been staying away from my wife for more than two years now, we are still into a relationship. We had sex only couple of times long back in this period. Currently I am not getting any erections for past few months. Masturbation had been of no use for me lately as it doesn't gives any hard on anymore. Is this something related to my PC muscles not being utilized for a long time. We had a normal sexual life earlier when we were together.

Michael Paladin said...

It could be, or it could indicate cardiovascular problems.

Anonymous said...

Should these exercises be performed when u have an erection or without an erection ?

Michael Paladin said...

If it mattered, I would have said so. It doesn't.

andrew said...

hi
michael thax for the great site.

Anonymous said...

Do you recommend to keep doing the same workout after the 8 week mark? I'm unclear of what needs to be done after that time frame. Thanks.

Michael Paladin said...

From the article: "Once you've reached the maximum number of reps for each exercise, you could, though I don't recommend it, just do one of the exercises each day on a rotating basis. For example, Quick Squeeze on day 1, Slow Squeeze on day 2, Long Squeeze on day 3, Quick Squeeze on day 4, and so on."

Anonymous said...

So if you don't recommend doing one exercise on a rotating basis, then what do you recommend?

Michael Paladin said...

I recommend doing the complete program.

Anonymous said...

Awesome info and great site! Thanks!!!

Anonymous said...

after reading this article i dont see how having a stronger pc muscle will make my erection harder...can you explain how this works?

Anonymous said...

simple...stronger PC muscle gives you a great control and also increases the blood circulation

Anonymous said...

Great instructions, despite all the guys who are lost as to what to do. Thanks Mike.

Scott said...

I read on another site that you should only do Kegels every other day, instead of every day (as you suggest). They said (and I quote): "Since your PC muscle is actually a skeletal muscle, like your biceps and triceps, you'll want to give it enough rest to nourish and grow. Just like your other muscles, your PC muscle is easily overtrained. To avoid overtraining, don't Kegel every day. Instead, only Kegel three to four days a week.

Your thoughts?

Michael Paladin said...

Total nonsense. Just an example of someone trying to sound knowledgeable about something he knows nothing about.

Anonymous said...

wait so you're not squeezing with your hand?

Anonymous said...

How does other exercises like jogging, swimming, biking, etc affects erections?

Anonymous said...

Been doing PC muscle exercises together with some cardio (swimming/basketball) for 3 weeks and i'm very pleased with the results.

Not sure which helped more but it's been good 10 years since i had this strong erections :)

Michael Paladin said...

Glad to hear it. Since it's only been three weeks, it's probably the PC muscle exercises that have made the most difference, but keep doing regular exercise. It helps circulation.

Anonymous said...

1. Should we do the exercise with hand?

2. Should stand or lay down?

Michael Paladin said...

No, you don't use your hands. You can sit, stand, or lie down, according to your preferences.

Anonymous said...

hi ,

I would like to say that this exercise is good. it doesnot matter the number of reps and intervals . but it does matters how you are releasing the squeeze. what i meant to say is once you squeezed ur pc muscle be very careful to release it as slow as possible

Anonymous said...

So after reaching the maximum number of reps keep doing the same as you have been, all 3 workouts everyday?

Michael Paladin said...

Read the post. I tell you what to do when you reach the maximum.

Anonymous said...

i cannot squeeze my pc muscle longer then a couple of seconds what do you suggest

Michael Paladin said...

Keep trying. If you could immediately complete the maximum of an exercise program, there would be no need to do it.

kuma said...

can't understand this, squeeze it with wat?

Anonymous said...

Hi thanks very much for this informaton.

I just had one question, can i still have sex/masturbate during this 4-8 week period?

If so how often is ok?

Michael Paladin said...

Yes, it's okay. Have sex as often as you want as long as it doesn't keep you from your exercise sessions.

Anonymous said...

ok so when i tense the pc muscle i can feel it naturally stops itself being tense after a couple of seconds.... is this normal??

i have been doing the excercises every other day for a week or so

Anonymous said...

HI CALL ME BLK,
i have done these b4 like when i read a book from ann hooper. i did these for 2 weeks, mon thru fri and rested on sat and sundays. afte 2 weeks i was so hard it hurt. i could have sex multiple times a day. it was like a machine part was planted in my body. i wud get hard at time for no reason and real hard at that.
my sessions are just to squeez and hold through the day as i work. back then i did quick reps while siting as much as possible. now that i am older i find that diet helps also. eat fish and vegetables some rice and maybe an egg and egg whites. a main herb i use is garlic powder. it cleans arteries. if you eat bad you are blocking your arteries and impotence is on the way if not already there. NO SODA, COFFEE, TEA, SUGAR, OR SWEETENERS AS POSSIBLE. CHANGE DIET AND DO THE SQUEEZES AND STEEL HARD ERECTIONS ARE THERE. i squeeze from the rectum area and as i warm up it reaches the pc muscle. all day squeezes for me. yes. thanks for this blog please keep it up

Anonymous said...

first time reader, just starting to learn about pc,,still confused, I found the muscle when I peed, but not sure if I am excercising the muscle when I am not peeing. How can I be sure, I really want to start this workout,,but I want to ensure I am doing it corectly for fast results. can you help.

Michael Paladin said...

From the post: "If you are not already aware of your PC muscle, the best way to locate it is to urinate, and then to stop the flow of urine. When the flow stops, you have found your PC muscle. Now flex your PC muscle a few times to make sure you have found it." You can't tell if you're using the same muscle in different situations? I don't know what else to say.

Anonymous said...

Dear Sir,

I hope you can help me woth my prob?
Few days when i was making love , i cummed all of sudden and when i tried for the second time , i didnt got a erection after that later few days i am getting semi erections but not full erections .

I don't know the what is the problems, i had consulted doctors and under medicines for the same, still i ant to go for some natural excersise that could help me , pls guide me on how can i have a good erections and hold it for long time .

pls not am a diabetic and i smoke and coffi addcited my age is 36

Michael Paladin said...

Following the program outlined in this post should help.

Anonymous said...

Excellent Man

Anonymous said...

I have a few questions. number 1 is it better to just do these everynight or is it like 3-4 times a week? also should we keep these up for years or will just a month or so work? and i am also looking into starting some enlagrement exercises is it safe to do these as well?

Michael Paladin said...

From the post: "After being on this program for 4-8 weeks you should have a super strong PC muscle and a harder erection. Once you've reached the maximum number of reps for each exercise, you could, though I don't recommend it, just do one of the exercises each day on a rotating basis."

The benefits of ANY exercise program disappear when you quit doing it.

An effective penis enlargement program always includes PC muscle exercises.

Anonymous said...

I'll be 65 this year. I wake every morning and often during the night, with a "woody" so it seems to function ok. However often when I'm with a partner "woody" seems to be disinterested and would rather rest than play. Actually "woody" has behaved like this for some years (perhaps he doesn't like some of the company I keep). So I think my problem(?) is mental not physical. Anyway I'll try the exercises, maybe if he's stronger, he'll be more co-operative. Great advice and a good read.

Anonymous said...

Hi, i was jst wondering if you've purchased the penisadvantage programme, i've seen that site before but i thought it was a scam.
your thoughts please

Michael Paladin said...

I was sent a review copy of the Penis Advantage program. It covers much more than I have here.

teenageboy18 said...

Hi,

I'm an asian teen boy of 18. I am facing a few problems.

1. Erection is not hard enough
2. Penis is curved down 30 degree from middle of penis.

Usually, since I was 15, i try to press my penis with bag or anything when it erects in school, when I traveling in bus for long time every day, or any public places. It caused my penis to be curved. FYI, I never had _ _ _ before. I am scared and really don't know what to do.

Please, how can I solve these problems?

Michael Paladin said...

Your penis probably isn't curved because of anything you did, but if you're concerned that your penis is damaged, you'll need to consult a doctor.

Doing the exercises in this article will strengthen your erection.

Anonymous said...

Hey,

While doing the PC muscle exercise, is it normal to eperience your sphincter from tightening as well? am i doing it the right way?

Michael Paladin said...

It's hard at first to isolate the muscles. You're doing it as best you can. Don't worry about it.

Anonymous said...

hi, okay so heres my scenario

im 20 almost 21 and im a smoker of 5 years
and i used to get really hard erections to the point where it would kinda hurt but in a good way...and recently not sure if its a mental thing or not but my erections have been softer and not to the point where they last long or are at their hardest!

i just quit smoking and im watching what i eat but do you think that this is due to smoking or due to an unhealthy eating habit??? and is it reversible??
and can this exercise do the trick ??

please and thanks

Michael Paladin said...

It's probably due to both because both could and probably have reduced circulation. It is reversible. These exercises along with not smoking, a nutritious diet, and exercise will do the trick.

Anonymous said...

Michael - I am 54 years old and have no problem at all getting erections and reaching orgasm. My question is that my semen has never "shot" out of my penis, even when I was younger. It just kind of dribbles out. Is there anything I can do, even at my age to be able to shoot in spurts? Thanks in advance?

Anonymous said...

Hello ... I am 25 years of age. I just passed my MBA and now work in a private firm. I have been masturbating for 10 years almost once or twice everyday. Now I feel that i suffer from some of the side effects that i read on internet like low back pain, memory problem, fatigue, crackling sound in my knees and weak erection. I feel that my erection is not much harder as ever before. So how should I make my erections harder and what natural methods that could help? what diet should I take ? and i have read about PC muscle exercise and also about the jelqing technique, are they really affective in making erections harder ? and how should i cut down my habit of masturbation for i am worried and tried but failed. and i am about to get married in a year so with this problem would i still be able to satisfy my parterner ???? how much masturbation is too much ? am i a addicted to it ? And if is somehow manage to stop masturbation, these symptoms like low back pain, crackling sound from knees, weak erections and fatigue will recover or disappear ?? please help, i am really worried ..

Regards

Anonymous said...

Hi, I have been doing your exercise for 3 weeks now and other PC muscle exercises before for about a week and I now have a seemingly stronger erection however I still can't control my ejaculation. I think its because I'm not using the muscle properly before ejaculation. If you could give me some tips...thanks

Michael Paladin said...

The symptoms of low back pain, weak erections, crackling sounds from knees are not caused by masturbation. Look to other causes. PC muscle exercise does make your erection harder. Jelqing makes it bigger.

Michael Paladin said...

Spurting of semen is controlled by two things: the strength of the PC muscle (which this post deals with) and the amount of semen available, which my post "How to Increase Your Ejaculate Volume" deals with.

Anonymous said...

But if I have a strong pc muscle and a much harder erection, and I still can't control my ejaculation, could I be using the muscle wrong before ejaculation? When I feel the orgasm coming, I squeeze the muscle until
the urge to ejaculate has passed, right?

Michael Paladin said...

Read my articles on ejaculatory control.

Anonymous said...

im finding it hard to hold for one minute, in fact i can only hold for about 30 sec max. Will i be able to hold for longer periods of time after weeks of this exercise? is there something i can do temporarily instead of the long squeez? thanks

Anonymous said...

hi after about 5 days of doing kegel exercise I get constipated. When I stop doing exercise after about two days this condition goes away .
Its for sure from the exercise,
can you suggest a way to do this exercise and not get this condition?

Michael Paladin said...

You have to build up to do the long squeeze as with any exercise.

Michael Paladin said...

PC muscle exercises have been used by Tantrists and Taoists for hundreds, if not thousands, of years, but if you think they cause you to become constipated, you shouldn't do them.

Landscape said...

how to squeeze a PC muscle? Do i have to squeeze it with hand? i am afraid if i squeeze it with hand for the time and duration mentioned. Wont my muscle get damaged.

Michael Paladin said...

No, you don't squeeze it with your hand. You flex it.

Anonymous said...

Question for Michael:
Is this stuff alright to do at age 15, or can that tamper with growth and should only be used by adults?

BEFORE you get all "Kid, gtfo" on me, yeah, I know that seems young, but it's not like they haven't dropped yet.
No, I don't have any erectile dysfunction (And I hope it stays that way)but I just figure, "Hey, getting ahead can't hurt"
So please get back to me when you can. Thanks.

Michael Paladin said...

Adolescence is an ideal time to begin doing PC muscle exercises.

that 15 yr old said...

Woo, great news. I also read somewhere about getting an erection, wetting a rag, placing it on the base of your penis,and flexing your PC (Like bobbing the penis) 25 times every other day, and working to more reps. Does that do any good? The reason I didn't do yours is because I didn't know exactly how.
1. Do you do these with an erection?
2. By squeeze, you mean flex, right?
Thanks for getting back to me, I'll check for your response later.

Anonymous said...

You posters have to be the dumbest motherf*ckers on the net. 90% of the answers you're looking for appear in the original article. Pepsi nearly came out my nose when I read that people were trying to squeeze their PC muscles with their fingers. Sympathies, Mike.

Ol' Coot said...

This sounds like a good routine; I started it yesterday, as soon as I found it and had a chance to go over the instructions. (And yes, I can find my PC and know how to squeeze it. Anybody who has driven 30 miles down the interstate sweating bullets and looking for the next rest stop or gas station has the basics down.)

Thing is though, I'm nearly 60 and admit I've let myself go. I'm not diabetic but am overweight and out of shape. I never had that big a penis to begin with or an unusually high sex drive. Now I'm limp more often than not even when I have a willing partner. Do you think I've done irreversible damage to Mr. Happy?

Anonymous said...

hi Michael,it's an interesting article the one you've posted here :)
it made me willing to start doing these PC muscles training and see its effects :) shall i keep in touch and post my results?
of cours i'm new and i gotta learn alot about it but i give it a shot to see what happens,a muscle remain a muscle afterall and if trained propperly it must do its job at its maximum:),right?

Michael Paladin said...

"Do you think I've done irreversible damage to Mr. Happy?"

Probably not irreversible, but it may take some time and effort to get the results you're looking for.

Ol' Coot said...

Time and effort I'm up for. (So to speak.) Thanks, Michael.

Anonymous said...

Mike, Thanks for the article. I'm 37 years old and have struggled with soft erections for the past 10 years. Recently I started loosing them completely right as or soon after putting on a condom. It is really putting a strain on my wife's and my sex life. I am still able to obtain a workable erection most of the time during masturbation or when I'm lucky enough to get a BJ from the wife, but intercourse is just not happening. I have heart disease in the family and am afraid that this is the beginning. It is consuming my every thought and is causing problems in the rest of my life. It seems like it's spinning out of control and not sure what to do. Any help would be appreciated. Thanks.

Michael Paladin said...

You say this is "consuming your every thought," but what have you been doing about it? Have you been improving your diet and fitness and getting down to your ideal weight? Have you checked with your doctor to make sure you don't have an undiagnosed illness? Are you going to start following the program outlined in this article? Worry is only useful if it spurs you to action.

Anonymous said...

Hi,
Thanks for your article.
Just one question:
You say that this exercice will give harder erections. But, after weeks of training, will the erection be "automatically" harder or will you have to flex your TC muscle during sex to make the erection harder?

thx

Michael Paladin said...

Both. Your erection will be naturally harder, but you can flex your PC muscles to make it harder.

Mike S said...

Im a Male of 35, I have been having erection problems since I was very young, More so latley, I am over weight and I plan on loosing it and eating right, also performing this exercise, I will keep posting on my progress for everyone to know, I hope it works, seems to be getting in they way of my sex life now with my wife, And almost cost my marrage of 10 years. I can only hope it will work.

Anonymous said...

I have heard that this method working out your PC muscles also helps Premature Ejaculation. what do you know about this? as soon as I started this exercise it seems I have developed a different set of muscle. Like my PC muscle has always been flexed tight so PE happened but doing these exercises has taught me to Relax the PC muscle (which it takes a lot of practice) but eventually it is helping me last longer. and at some point I lose the relaxation and it gets tight again so I flex it really hard then relax it again

Anonymous said...

Hi, im 19 i can hardly ever achieve a hard enough erection to give a girl decent sex, so im interested in the exercises. When doing the exercises is it to be done while urinating? If not thn im finding it hard to locate the muscle.

Michael Paladin said...

As the article says, the muscle you flex when you stop urination is the PC muscle.

Anonymous said...

Im the 19 year old that enquired abt 2 weeks ago. I have been doing these exercises ever since and the results speak for themselves. Have been havin erection problems since around the age of 15 and now seem to be solved. Anyone thinking of doing these should definately give it a go, thanks for the great site.

Korn214 said...

When you mean squezing, is the same as trying to move/jump/flick a flaccid penis? Truly appreciate if you could comment on this. Thank you

Anonymous said...

I have a problem getting a rock hard erections. I get different levels of hard, and maybe sometimes rock hard for a 30 second stretch of time. Is this a result of having a weak PC muscle, or does that sound like there is some underlying problem?

I read and re-read the instructions and can feel where it is when I am peeing. When I try to do the exercises I realize I can't 'hold' it for any amount of time, barely a second, let alone 15-60 seconds! Do I just have really weak PC muscles and just need to practice a lot a lot? I'm not sure if I am using the right muscle.

Example, if you are sitting in your chair and trying to 'clench' should your penis lift very slightly? I sometime feel like I am just clenching my ass (lol).

Maybe, if my PC muscles are as weak as it seems they are just practicing the stopping myself when urinating is a good place to start?

Im young, 25 fyi.

Michael Paladin said...

You have weak PC muscles. You can't isolate them because they're so weak. Yes, your penis will lift slightly.

Anonymous said...

Mr . Paladain , i am not getting proper idea how to perform pc exercise . please can u explain diagramatically?

Anonymous said...

i dont understand why everyone thinks you use your hand to squeeze ..you don't squeeze your arms to work out. while urinating flex your muscle to stop the flow without using yor hands that is your pc muscle ...flex that muscle during this workout

Michael Paladin said...

Sorry, I'm not an artist.

Anonymous said...

lol sry michael just people asking questions before they even read the article ...must get annoying

Michael Paladin said...

I couldn't count the number of questions I've been asked that were answered in the article. Most of the rest could have been answered with a quick Google search, which seems to me more efficient than writing a comment or email and waiting for an answer.

Anonymous said...

I have been doing Kegels for about 5 weeks. When I squeeze my PC Muscle, I notice that my penis kind of inflates, however, it goes back to normal size right away. Not sure whether this means that I still can not hold the squeeze for longer than a second or two. How can you really tell you are still holding the squeeze? I also notice that my penis size (flacid) decreases as I am doing Kegels. Is this normal?

Anonymous said...

hey..!!
i'm 19 yrs old n i have a problem 2 share..
from past few months i am not able to experience d same intense orgasms while masturbation as i used to have earlier.i mean i have normal sex desire, normal xitment phase n normal erections. but wot i feel is dat d orgasm is not at its peak..
wot 2 do.??
plzzzz help..

Michael Paladin said...

You're bored with masturbation, so your orgasms are not as intense. Learn some new techniques or find a girlfriend.

Michael Paladin said...

Your penis deflates when you let up on the squeeze or flex. Your PC muscle is obviously very weak. Keep working. Don't give up just because it's hard. That's why you need to do it. The flaccid size decreases because the blood is going more to the PC muscle because you're exercising it, the two are close by and connected in a way.

Anonymous said...

HI my name is saahir. I am 33 yrs old. I am suffering from diabetes since age of 24yrs. I have to take daily insulin injection. But recently i am not getting harder erection and even if i get i ejaculate very fast. I couldnt have satisfactory sex with my wife. So i am bit worried now. I have read your article on web. Hence i want to regain my hardness as earlier and to last long. Do suggest me some good exercise and food to over come this sexual dysfunction. i know its from diabetes. but i want to enjoy my sexual life so please help me out.

Michael Paladin said...

This article tells how to achieve harder erection. Exercise for Ejaculatory Control tells how to control ejaculation.

Anonymous said...

i read your post a couple weeks ago and have been doing these exercises. however i have not seen any result, how long does it take to see results in the hardness of erections?

Symbi said...

Please help me understand I m still not clear even after reading twice. Do I need to go for Urinating for exercising? Do I need to squeeze by hand or what? How do I squeeze? Pl help. Thanks in advance.

Anonymous said...

i am 20 yrs old and i get extreme hard erections now and then but for some reason during sex my erections wont stay hard and i go limped during sex and i still have sex alot but when it happens im so embarrassed and i think about going without sex but i love it too damn much to wanna stop so im hoping if i try this program it would increase my confidence and my fears. HOWEVER I DO HAVE QUESTIONS THOUGH. I READ THIS AND FROM WHAT I UNDERSTAND YOU USE YOUR HANDS OR WHATEVER IS THIS CORRECT OR NOT. AND IF ITS NOT CORRECT THEN WHAT DO I USE TO DO THIS I KNOW WHERE THE PC MUSCLE IS BUT HOW DO I SQUEEZE IT? DO I DO IT WITH MY HAND OR TWO FINGERS OR WHAT. REPLY WITH ALL CAPS SO I KNOW YOU ARE ANSWERING MY QUESTION.

Anonymous said...

hello, i am 16 years old and i find tat most of te time i only get a semi erection, i've tried your tecnique and ave seen a slight difference, but its still not as hard as i'd like, so is there a limit to the results? also iwas talking to my friends (dont ask) and some of there erections seem to point up, while mine points forward, is there a difference?
thanks for your time,

Michael Paladin said...

Yes, the angle of erection varies among men. You say you've tried my "technique?" That tells me that you didn't complete the entire 4-8 week program. Do that first before evaluating the results.

Anonymous said...

Hello,im 20 years old,and i have a problem,when i was with my partner,i had hard erections from the start of kissing.but when i was inside her after few minutes,i lost my erection..and thats so embarassing,then i regained,and lost it again.in the end when i ejaculated i had after 1 minute erection and we "did" again..until i lost again my erection...that happening to me usually,but not always.why is this happening???when i masturbate i never had this problem,my erection was hard and last until i ejaculate.why is this happening during sex :(./...help am in despair

Michael Paladin said...

It seems impossible to me that a young, health man would have erectile dysfunction, but sex therapist Ian Kerner thinks he has found the reason. Read his article here.

Michael Paladin said...

It seems impossible to me that a young, healthy man would have erectile dysfunction, especially during sex, but sex therapist Ian Kerner thinks he has found the reason. Read his article here.

Anonymous said...

Thanks for the link it was helpfull.i think am gonna visit a docotr.thats not normal for me,and embarassing.after 15 minute of sex,while i having hard like erection,,lose it in few seconds,..then 2-5 minutes later was able to regain it and ejaculate(the sex lasted like 20-30 minutes until i ejaculate).and after ejaculation,i had instantly new erection that lasted like 5 minutes,and then i losted my erection once again.then i was so sad that i lost my willigness for sex.am in despair andm y partener thinks that i dont like her... :/

Anonymous said...

Is it ok to masterbate after the exercise?

Anonymous said...

i ve been able to for more than 15 min. hope i am in order?

Anonymous said...

I have been doing the exercise and I noticed my pc muscle must have been very weak too. I can hold it for about 1 1/2- 2 seconds max. Also, I feel like my butt cheeks need to help my pc mucle by locking to keep it tight during those 2 seconds. Would that be normal? Am I doing the exercise correctly? I just started exercising (runnig on treadmill) and this togetehr with the pc exercise have improved my erections in just a couple of days. I will continue with both. Thanks fot the article!

Michael Paladin said...

Don't flex your butt cheeks. Focus on the perineum.

Anonymous said...

My age is 23 years I am mastrubating once a day since 3 yr without any problems but from last 2weeks i am not getting erection,i tried porn literature videos but nothing is helping,is this permanent problem will this affect my future,please give some advise to cure it

Michael Paladin said...

You need to see a doctor because he can't diagnose you over the internet either.

Anonymous said...

Whenever my girlfriend has given me oral sex, I have to use my hand to get into a state where whatever touches my penis will make it ejaculate. We've had sex now 2 times, the second being much faster than the first. I always hear of people ejaculating right away during their first experience. The problem with me is that both times I haven't been able to. I end up pulling out and then just using the excuse that I thought we were going to fast for her (she was in pain). But clearly there is a problem because after masturbating since, I noticed that it takes me a really long time to orgasm when I'm not looking at porn. I have to go faster with my hand than I would be able to having sex. My girlfriend says she feels like she's doing a bad job and that I might not think shes attractive. I tell her all the time that that's not the case. I'm definatly not gay and love women I just don't know why this is happening. I was wondering if there is any way I can...almost train my penis to ejaculate earlier? Is there anything I can do to make myself ejaculate faster because I really don't see myself orgasming having sex any time soon? Thanks.

Michael Paladin said...

During sexual intercourse, tightening your buttocks and increasing the pace of your thrusting will tend to cause quicker ejaculation.

Anonymous said...

Hey, maybe I'm locating the wrong thing, but is it possible that the pc muscle is so weak that I can hardly hold it for 2 sec yet alone a minute. Is this possible or am i doing something wrong?

Michael Paladin said...

It's definitely possible that your PC muscle is that weak. The good news is that it can get stronger.

Anonymous said...

First of all i am indebted to u for such invaluable stuff. Secondly, apart from other exercises, does this exercise work for the penis girth or not??

Anonymous said...

Your exercises works great. I've pumped my penis with bathmate to get it bigger and longer (it worked, permanent result), but it had lost a bit of its hardness. So I've done your exercises and now it's really hard like it used to!!! Thanks a lot!

bai_techno said...
This comment has been removed by the author.
bai_techno said...
This comment has been removed by the author.
Anonymous said...

Michael,

Many thanks for the advice. Just a quick question which may help others as well as myself.

If squeezes are performed correctly will the penis retract slightly inwards towards the body until released?

Michael Paladin said...

Yes.

Anonymous said...

Should I wear shoes if I'm standing up?

Michael Paladin said...

If you want to.

Anonymous said...

hey, i have tried but i keep tightening my butt...is that ok?? and if it is not how can i do the right thing??

Michael Paladin said...

At first, most people are too weak to isolate the PC muscle. As they get stronger, they can.

Anonymous said...

Should I perform the exact number of reps described in the article? does it matter if I did more? Because to me, it's more comfortable for me doing it in different positions such as at in lecture at Uni, while waiting for the bus, before sleeping and etc. Will diminising returns ( you explained earlier) occur if I even did a few more reps than what it's been described in the article? Thanks alot!

Michael Paladin said...

You can do PC muscle exercises for as many repetitions as you want and anytime or anyplace you want. Many people do 500 repetitions daily.

Anonymous said...

Thank you Michael for being so helpful. Curious if you can help me with my question. Are you aware of any advanced techniques to basically "shock" this muscle and make it grow? I am genetically tall and very skinny and while I was able to develop my whole body, I was unaware of PC muscle until recently. So it's basically quite undeveloped for my (rather large) penis. So I have very little control, if any. So again, I am looking for any (unorthodox) way to stimulate PC muscle and make it grow. The reason I said "shock" is because that's how you basically build muscle....any other muscle on your body but due to location of this muscle, it's very hard to do it. Anyway, thank you for your thoughts. I'll continue with the program and I am positive that it will work. TIA

Michael Paladin said...

I don't think you really want your PC muscle to be bigger - just stronger - and that's what these exercises will do.

Jonathan said...

wow, man, I don't know how you put up with the ignorant, moronic questions being posted in here. Koodos on the sincere patience you're holding up. It's perhaps testament of your dedication and patience endured through these exercises! I'm certain my PC muscle is weak as it's clearly not the same as it once was when I a teenager.

The article was clear and concise and I'm going to give this a whirl. I've already developed patience from years of commitment to bodybuilding so this should be a cinch! I stumbled here, like many, because of weak erections and random quality in performance when in bed with my wife. I've narrowed down poor performance to stress and poor eating habits during the day and good performance to rest, happiness and proper eating. I'm glad you pointed out atrophy as I've experienced this first hand with a ATR injury and know the severe effects that can be had.

I look forward to a good report some time in the future.

Michael Paladin said...

What puzzles me is that readers will leave comments or send emails and wait for a reply to the sort of questions that a simple Google or Wikipedia search could answer in seconds.

Anonymous said...

I started exercising my PC muscle a few weeks ago and now I almost reach a climax when I do it - I'm sure I'm massaging the prostate. Am I massaging it too hard? I can't imagine this is a bad thing, just want to make sure.

Michael Paladin said...

What's wrong with almost reaching a climax as long as you don't?

Anonymous said...

Hi i cant find my pc muscle?
i was examining myself the other day looking for it and my sister walked in on me and told my mother i was masterbating.(so embarrassing).is the pc muscle under my foreskin?

seelee said...

i'm 35 physically fit and love sex tried viagra, was good. been doing these exercises for only 2-3 weeks and i can say they work a treat, more powerful erections, able to control them more without losing them, been waking up with very hard erections its like being a teenager again without the spots, i am really pleased with the results, so is the wife, gonna keep it up so to speak

Anonymous said...

Hi Mr. M.Paladin. I`m 20 and I`m having an erection problem too. Last month i have been losing erection while having sex. I have hard and full erection while foreplay, but when i penetrate, for a short time I`m starting to lose my erection and i cant control it and than it`s hard to get it hard again. Maybe it`s becouse i`m owerweight ( 175cm/101kg). Can u help me and tell us something about weight and erection becouse i was reading something like that "Why some women swear that fat men are better in bed." in one of your posts. Than you.

P.S.
sorry for the bad english.

Michael Paladin said...

You'll have to ask a woman if fan men are better lovers. Blood circulation and energy are lower in fat men, both of which would affect erections.

Anonymous said...

Hi michael,
I am 32, its only been a week since i have started having sex, ya i know its hard to believe, but whatever. when i had sex the first time i hardly lasted a minute, i had sex later that night and i was hard for 3-4 minutes when we stopped, i didnt come that time. it happened again the next time. i have now started doing the kegel exercise, hope it helps in making my erections harder. so i am worried that i may have PE, and it scares the shit out of me. i have started working out and doing cardios to improve it. so any suggestions?

Michael Paladin said...

It's not unusual for male to ejaculate quickly when first beginning to have sex. Keep doing what you doing and see how things go in the future before you get too worried.

Anonymous said...

Kudos to Michael for being so tolerant and keeping the continuity to address remarks even after years of putting this article..!!! Great Inspiration...

I ll surely give it(program) my best efforts and would work for a consistent 3-4 weeks before i come back and share my feedback..

Andy Bhullar said...

hi

i have started trying ur recommended exercise....The only thing i want to ask is that:

Is it normal to have erection while doing this exercise and should i continue to do it while having an erection?

Michael Paladin said...

For PC muscle exercise, it doesn't matter.

Anonymous said...

are there just positives of pc muscle exercises? Pls explain if there are any negatives of these exercises ?

Michael Paladin said...

The only negatives are that it takes time and effort to do them.

Anonymous said...

is inability to maintain erection hard enough is due to over mastrubation and weakning of parasympathatic nerves due to that? wil pc muscle exercises reverse it and how?

Anonymous said...

i am 26 years old have started pc muscle exercises 2 weeks ago i am amazed with the results it work very good. If i will keep doing these exercises till in my 60s and 70s. will i be getting hard erections in my 60s and 70s as well ? Or is it a short term solution not long term and life long?

Anonymous said...

pc muscle exercises have any relation with sperm count. Wil sperm count increase or decrease with pc muscle exercises?

Michael Paladin said...

I can't diagnose the cause of erectile dysfunction over the internet. However, PC muscle exercises almost always help.

Michael Paladin said...

PC muscle exercises are a long-term solution. You should know that many men in their 60s and 70s are perfectly capable of achieving hard erections. As long as you're healthy, it's not unusual.

Michael Paladin said...

I don't see how the strength of your PC muscle could affect your sperm count.

Anonymous said...

these exercise will take 4-8 week. But for these 4-8 weeks till these exercises show it effects can we take viagra or lavitra side by side doing these exercises?

Anonymous said...

if problem to get or maintain hard erection is psychological like due to performance anxiety or relationship problem. Will that also be cured with these pc muscle exercises ?

Michael Paladin said...

Maybe not, but it couldn't hurt, either.

Michael Paladin said...

The PC muscles will still strengthen even if you take pharmaceuticals.

Anonymous said...

what if testesterone is low will pc muscle exercises work in that case as well?

Anonymous said...

how to overcome erectile dysfunction due to fear or performance anxiety?

Michael Paladin said...

Psychological problems need psychological treatment.

Michael Paladin said...

Testosterone is raised by high-intensity exercise, such as sprinting or heavy resistance training. PC muscle exercise is low-intensity and only affects a small part of the body.

Anonymous said...

im of 65 have no health condition but ererctions are not harder will i be able to get hard erection in this age with pc muscle exercises as well ? and in how many days?

Anonymous said...

in begining we have to start from 1 set of each 3 exercises daily or we have to do quick squeeze on day 1, slow squeeze on day 2,long squeeze on day 3 and so on?

Michael Paladin said...

All exercises daily.

Anonymous said...

pc muscle exercises can instigate hair loss ? Due to more blood in penile area thn other parts of the body Is tht true ?

Michael Paladin said...

What utter nonsense! By that logic, an exercise program would cause hair loss.