JP's 90 Day Beginner Routine

[JonPop Retired Sr. Administrator PEGym Hero Find all posts View Profile Close JonPop]

Reduce your workout to a 2 day on, 1 day off schedule.

[Tdkx Junior Member Find all posts View Profile Close Tdkx]

Uh, a 2 day on/ 1 day off schedule would give me 4-5 sessions per week right?

[chinchillables Banned Find all posts View Profile Close chinchillables]

The routine of course, is designed to teach Newbies how to do the exercises, to not go overboard, prevent injury and to condition the penis for more strenuous exercises to follow.
As you progress, following the routine exactly, listen to your body. If you feel that you can increase either the duration or the intensity, ease into what you are comfortable with. If any soreness occures, back off and take a days rest. I would advise though, to do at least 6 weeks of the routine, before uping the exercises.

With that in mind, what would you suggest as an ADVANCED version for us whom are not rookies?

[Perok Member Find all posts View Profile Close Perok]

weaker erections= Do More KEGELS...... (make sure you get enough rest in between PE sessions)

I never do more than 3 days in a row, and then less then 45 minutes.

I've taken a full week off on a few occasions. Come back rejuvinated, healthy. You don't lose anything in a week, IMO.

[JonPop Retired Sr. Administrator PEGym Hero Find all posts View Profile Close JonPop]

with that in mind, what would you suggest as an ADVANCED version for us whom are not rookies?

These exercises all work. Just increase the amount you do per session.
Come over to Penis Enlargement Forum - BetterMan.com and go to the "Penis Enlargement" forum look for a sticky "Advanced Techniques" Easier for you to do this than me to write all that stuff here.

[amouthful Junior Member Find all posts View Profile Close amouthful]

looking for some help

Hey Everyone. I began the 90 day routine in the middle of March, so I am now more or less at the end of it. At the beginning I was doing 5 days on then 2 days off. Due to scheduling issues and also the feeling of overtraining I switched to a 2 day on 1 day off schedule. Now I do about 4 days on 2 days off. I basically followed the routine exactly as written until the last 2 or 3 weeks I switched to jai stretches in each direction instead of the basic stretching described in the routine.

The reason that I switched to jai stretches was that I have basically achieved no erect length gain over the 90 day program and I felt that a change might help. Flacid length and girth certainly seem larger though. A measurement today showed that I have gained almost .25 inches in erect girth.

Starting stats were EL: 8" EG: 6"
Current stats EL: 8" EG: 6.25"

My question for you guys is how I should change my routine so that I might begin to see some more noticable gains in erect length over time. Please tell me if I am just being impatient. I knew change would only happen over a great deal of time but I feel that over 3 months I should have seen at least some erect length gain.

I will appreciate any advice that anyone has for me! Thanks guys!

[amouthful Junior Member Find all posts View Profile Close amouthful]

I forgot to mention that I did deviate from the routine in that I haven't really done any V jelqs (i just don't think i ever got the technique down and never really felt right) and pretty much have only done underhand and overhand "OK" grip jelqs. Also, instead of counting out individual jelqs I timed my jelqing sessions so I could concentrate on the quality of jelqs. To start i began with 20 minute jelqing sessions and after about 2 months switched to 25 minute jelqing sessions. Thanks again guys and Ill appreciate any advice!

[JonPop Retired Sr. Administrator PEGym Hero Find all posts View Profile Close JonPop]

You might want to consider hanging.

[bodeen Senior Member Find all posts View Profile Close bodeen]

I wrote this routine back in 2004 after much research, trial and error and a few injuries. But these exercises and the supplements I recommend are still the way to go to increase length, girth, overall health and well being. Many men have reported great success with this routine. I will still go back and do this routine when I have taken an extended break from PE to recondition.
After this program, your penis will be well conditioned and ready for more advanced exercises.


This routine is designed to start you on your way to a longer and thicker penis. This will help you prevent injury, while teaching you the basics of penis exercises. This routine DOES work. These are the exercises I started with, on my way to gaining 2 1/4" in length and 1 1/2" in girth in just over 16 months of doing PE.. I still do these exercises as I have found them to be a great routine. JP

03-24 2004
Determining LOT (Loss of Tug)





LOT (Loss of Tug). This theory was first posted by Bib.

This is a very important factor in the way you exercise.

Grasp your flaccid penis under the glans in the O.K. grip. (Palm down)
Stretch straight up (This is 12:00) Do several hard Kegels. Do you feel it tug back?

(No need to pull too hard, as this can be very noticeable or can be very subtle.)

Stretch straight out (9:00) do several hard Kegels. Do you feel it tug back?

Stretch straight down (6:00) do several hard Kegels. Do you feel it tug back?

When you DON'T feel it TUG BACK, this is your Loss of Tug or LOT.

If your LOT is 6:00, you will need to do your exercises straight out and straight up.

If your LOT is 9:00 or higher, you will do exercises straight out and straight down.

You always want to exercise AGAINST the TUG

Most men find that they have low LOT. Mine is at 6:00. This means that the gains come harder and require more dedication and work to see the gains.

Men with high LOT, are very lucky. Their gains come easier and can utalize weight hanging. But don't be discouraged, the Gains will come if you are dedicated and stay on the program I have outlined below.
These are exercises to help you gain, regardless of LOT



Warming UP

Warming UP.

This is one of the most important things you do to prevent injury:

With a HOT wash cloth, warm your entire groin area for a period of 8 to 10 minutes. Re-heat washcloth every minute or so to keep it hot.

Making sure your penis is wrapped and throughly heated.
You want to feel your penis radiating heat when you are through. You want to warm all the LIG's even the ones under your penis and the sides of your groin area.


Basic Stretching Exercises



Grasp your warmed up,FLACID (Try and stay as flacid as you can for these stretching exercises, 30% erection is ideal) penis between the thumb and first finger at the base. Palm toward belly. Stretch out slightly and do what are called "Helicopter Shakes." Using your wrist, swing your penis around in a circle, about 5 revs per second for a quick count of 20. (kind of like twirling a key chain)

Grasp your penis under the glans in the O.K. grip and stretch to the left. holding the stretch against the theigh.
While holding this stretch, do 25 hard Kegels.
Next, while still holding the stretch, pull straight out and do 10 stretches in a BIG circle to the left and 10 to the right holding the pull.

Return to the base and repeat "Helicopter Shakes". It will be easier to do now, as your flaccid length will be longer. This will get the blood back into the glans.

Stretch to the right and do 25 hard Kegels. Pull straight out and do 10 BIG circles to the left and ten circles to the right.

Repeat "Helicopter Shakes."

Stretch straight out, do Kegels, repeat circle stretches.

Repeat "Helicopter Shakes."

Stretch straight up do Kegels and repeat circle stretches.

Finish with "Helicopter Shakes."

These are the basic stretching exercises to do, as a prelude to the next step, Wet Jelqing.

WET Jelqing

WET JELQING:

No need to re-warm as your Ligs will be nice and loose now.

Useing a good lube. (I use a water based lube by the brand name of Suave, with Vit E and Lanolin, found in any drug store. It's cheap, smells good leaves your skin nice and easy clean up.

A couple of squirts of lube in each hand. (Re-lube often when it starts to feel dry) Hint...get a little water on your hands, this re-activates the lube already on the hands and shaft.
Grasp your penis at the base firmly, in the O.K. grip, palms faceing down.
Slide, holding the grip, up to the glans. While holding the grip at the glans, start your other hand at the base. when half way up the shaft, release the grip at the glans and continue the slide up, trapping the blood at the glans and upper shaft. Both hands count as one rep. Repeat these "Wet Jelqs" for a count of 50 reps. If you become erected, stop and wait for it to subside some. You want to be about 60% to 70% erected for these. Do these slowly. About 3 or 4 seconds per rep. As you become more used to these exercises, it won't feel as much like masturbation and you will not get erected as easily. Do these exercises straight out.


-------"V" JELQS
Next, do what are called "V" Jelqs. These are done by useing the V between your middle and next finger. Cup your hand and slide up the shaft with your fingers curled toward your belly and the underside of your shaft resting in the "V". The fingers should be rideing on the sides of your shaft. Make sure you use lots of lube as you want to slide smoothly for these exercises. When you reach the glans, start your other hand up. These are a great exercise for Head Girth, Overall Girth and Stretching.

As you are sliding up the shaft, pull straight up. Alternate by pulling up and to the right, up and to the left. Do 30 of these reps.

Repeat with 50 "Wet Jelqs" and 30 "V" Jelqs.

Do a total of 150 "Wet Jelqs" and 90 "V" Jelqs.



Warming Down

Warm Down;

This is VERY important. This will prevent trama injury to your penis.

Do the same as warming up, HOT wash cloth. Warm down for a minimum of 5 to 6 minutes. Do these exercises to start, for 5 days and then, Important, take 2 full days off from PE. This will give your penis a chance to heal and grow, but continue to do your Kegels. Try and do 300 to 500 a day.

As you start to see results, usually girth and flacid length, first, the temptation to go overboard will be great. But, and I stress this, Don't try and jump into some of the advanced routines posted here in this, or other forums. These exercises are designed to start you on your way to a Longer and thicker penis and to PREVENT injury.

As you progress, and master these exercises, usually about a 3 month time period to see length gains, but you will see flacid and some girth gains as early as 3 weeks. Remember all of your gains are permanent. Good luck to all, in your quest for a larger penis.

JonPop.





Supplements

These Supplements are all you will need.

Stay away from Penis Enlargement Pills. These are a waste of money.

Take these every day for the duration of this program. Then decide if you want to continue with these supplements.*

1 Super B complex.
1 Multi Vitamin & Minerals.
1 60 mg Zinc.
2 500mg L-Arginine capsule.
1 500 mg L-Lysine.


REVISED:
To avoid build-up in fatty tissue, of some of the vitamins such as "A", decrease all these supplements to a 5 day on 2 day off routine. Your body will sluff-off any build-up in this period.

Are you saying do 300 to 500 kegels per week? I'm confused on the V jelq. My shaft is in between my index and middle finger with my fingers curled towards my belly button? Doesn't seem like a very good grip.

[bodeen Senior Member Find all posts View Profile Close bodeen]

VJelq

I guess I am confused on the way to do the V jjelq, you put your penis between the middle finger and ring finger and jelq that way, instaed of the normal jelq on top and bottom of the shaft?

I wrote this routine back in 2004 after much research, trial and error and a few injuries. But these exercises and the supplements I recommend are still the way to go to increase length, girth, overall health and well being. Many men have reported great success with this routine. I will still go back and do this routine when I have taken an extended break from PE to recondition.
After this program, your penis will be well conditioned and ready for more advanced exercises.


This routine is designed to start you on your way to a longer and thicker penis. This will help you prevent injury, while teaching you the basics of penis exercises. This routine DOES work. These are the exercises I started with, on my way to gaining 2 1/4" in length and 1 1/2" in girth in just over 16 months of doing PE.. I still do these exercises as I have found them to be a great routine. JP

03-24 2004
Determining LOT (Loss of Tug)





LOT (Loss of Tug). This theory was first posted by Bib.

This is a very important factor in the way you exercise.

Grasp your flaccid penis under the glans in the O.K. grip. (Palm down)
Stretch straight up (This is 12:00) Do several hard Kegels. Do you feel it tug back?

(No need to pull too hard, as this can be very noticeable or can be very subtle.)

Stretch straight out (9:00) do several hard Kegels. Do you feel it tug back?

Stretch straight down (6:00) do several hard Kegels. Do you feel it tug back?

When you DON'T feel it TUG BACK, this is your Loss of Tug or LOT.

If your LOT is 6:00, you will need to do your exercises straight out and straight up.

If your LOT is 9:00 or higher, you will do exercises straight out and straight down.

You always want to exercise AGAINST the TUG

Most men find that they have low LOT. Mine is at 6:00. This means that the gains come harder and require more dedication and work to see the gains.

Men with high LOT, are very lucky. Their gains come easier and can utalize weight hanging. But don't be discouraged, the Gains will come if you are dedicated and stay on the program I have outlined below.
These are exercises to help you gain, regardless of LOT



Warming UP

Warming UP.

This is one of the most important things you do to prevent injury:

With a HOT wash cloth, warm your entire groin area for a period of 8 to 10 minutes. Re-heat washcloth every minute or so to keep it hot.

Making sure your penis is wrapped and throughly heated.
You want to feel your penis radiating heat when you are through. You want to warm all the LIG's even the ones under your penis and the sides of your groin area.


Basic Stretching Exercises



Grasp your warmed up,FLACID (Try and stay as flacid as you can for these stretching exercises, 30% erection is ideal) penis between the thumb and first finger at the base. Palm toward belly. Stretch out slightly and do what are called "Helicopter Shakes." Using your wrist, swing your penis around in a circle, about 5 revs per second for a quick count of 20. (kind of like twirling a key chain)

Grasp your penis under the glans in the O.K. grip and stretch to the left. holding the stretch against the theigh.
While holding this stretch, do 25 hard Kegels.
Next, while still holding the stretch, pull straight out and do 10 stretches in a BIG circle to the left and 10 to the right holding the pull.

Return to the base and repeat "Helicopter Shakes". It will be easier to do now, as your flaccid length will be longer. This will get the blood back into the glans.

Stretch to the right and do 25 hard Kegels. Pull straight out and do 10 BIG circles to the left and ten circles to the right.

Repeat "Helicopter Shakes."

Stretch straight out, do Kegels, repeat circle stretches.

Repeat "Helicopter Shakes."

Stretch straight up do Kegels and repeat circle stretches.

Finish with "Helicopter Shakes."

These are the basic stretching exercises to do, as a prelude to the next step, Wet Jelqing.

WET Jelqing

WET JELQING:

No need to re-warm as your Ligs will be nice and loose now.

Useing a good lube. (I use a water based lube by the brand name of Suave, with Vit E and Lanolin, found in any drug store. It's cheap, smells good leaves your skin nice and easy clean up.

A couple of squirts of lube in each hand. (Re-lube often when it starts to feel dry) Hint...get a little water on your hands, this re-activates the lube already on the hands and shaft.
Grasp your penis at the base firmly, in the O.K. grip, palms faceing down.
Slide, holding the grip, up to the glans. While holding the grip at the glans, start your other hand at the base. when half way up the shaft, release the grip at the glans and continue the slide up, trapping the blood at the glans and upper shaft. Both hands count as one rep. Repeat these "Wet Jelqs" for a count of 50 reps. If you become erected, stop and wait for it to subside some. You want to be about 60% to 70% erected for these. Do these slowly. About 3 or 4 seconds per rep. As you become more used to these exercises, it won't feel as much like masturbation and you will not get erected as easily. Do these exercises straight out.


-------"V" JELQS
Next, do what are called "V" Jelqs. These are done by useing the V between your middle and next finger. Cup your hand and slide up the shaft with your fingers curled toward your belly and the underside of your shaft resting in the "V". The fingers should be rideing on the sides of your shaft. Make sure you use lots of lube as you want to slide smoothly for these exercises. When you reach the glans, start your other hand up. These are a great exercise for Head Girth, Overall Girth and Stretching.

As you are sliding up the shaft, pull straight up. Alternate by pulling up and to the right, up and to the left. Do 30 of these reps.

Repeat with 50 "Wet Jelqs" and 30 "V" Jelqs.

Do a total of 150 "Wet Jelqs" and 90 "V" Jelqs.



Warming Down

Warm Down;

This is VERY important. This will prevent trama injury to your penis.

Do the same as warming up, HOT wash cloth. Warm down for a minimum of 5 to 6 minutes. Do these exercises to start, for 5 days and then, Important, take 2 full days off from PE. This will give your penis a chance to heal and grow, but continue to do your Kegels. Try and do 300 to 500 a day.

As you start to see results, usually girth and flacid length, first, the temptation to go overboard will be great. But, and I stress this, Don't try and jump into some of the advanced routines posted here in this, or other forums. These exercises are designed to start you on your way to a Longer and thicker penis and to PREVENT injury.

As you progress, and master these exercises, usually about a 3 month time period to see length gains, but you will see flacid and some girth gains as early as 3 weeks. Remember all of your gains are permanent. Good luck to all, in your quest for a larger penis.

JonPop.





Supplements

These Supplements are all you will need.

Stay away from Penis Enlargement Pills. These are a waste of money.

Take these every day for the duration of this program. Then decide if you want to continue with these supplements.*

1 Super B complex.
1 Multi Vitamin & Minerals.
1 60 mg Zinc.
2 500mg L-Arginine capsule.
1 500 mg L-Lysine.


REVISED:
To avoid build-up in fatty tissue, of some of the vitamins such as "A", decrease all these supplements to a 5 day on 2 day off routine. Your body will sluff-off any build-up in this period.

[JonPop Retired Sr. Administrator PEGym Hero Find all posts View Profile Close JonPop]

Are you saying do 300 to 500 kegels per week? I'm confused on the V jelq. My shaft is in between my index and middle finger with my fingers curled towards my belly button? Doesn't seem like a very good grip.

bodeen, you don't need to copy the routine everytime you want to ask a question. Just refere to it as the 90 day routine and ask your question. You get the pressure from squeezing the "V"

[realconcern Junior Member Find all posts View Profile Close realconcern]

Greetings Master JP!!

I want to try your 90 day beginners routine, I think it is somewhat a little bit advance for a newbie. But the problem is I also want to try Kingpole's program. So I came up with the idea to try it both. Considering Im PEing for about 2 months now.

My plan is this, I will do your beginners routine on one day then the following day i will do Kingpole's program. Lets say MWF your routine, TTh KP's program.

Do you think this is a good idea??? Any advise on this???



Thank you!!

[SuspectedAdventure Junior Member Find all posts View Profile Close SuspectedAdventure]

When you refer to "glans" Im not sure I understand what that means. Are you just refering to the head of the penis? Or are the glans somewhere in the upper shaft below the head? Alot of the Jargon here confuses the heck out of me and is a little intimidating. Whats a stretch? I guess Im easily confused.

[econtrol Junior Member Find all posts View Profile Close econtrol]

Let me first say I have been exercising PE for the past few months but not following the beginners 90 day routine. So far I have gotten no noticeable results. What I have been performing so far is:
10 minute warm up
5 reps of stretches down up straight left and right
10 minutes wet jelq


now I have started the 90 day routine and it's been my third day and have many questions.

First thing to mention is that I'm confused how many reps of stretches I need to do.

1. Do I need to do 5 reps of stretches of each side?
2. when you are doing the stretches and kegeling, do I really have to pull as hard as I can? What I'm having is when regardless how much I pull when I kegel I still feel and see a pull back. Is that normal or a sign that I'm not pulling hard enough?
3. Do I hold the kegels for 10 seconds each? And do I have to do 25 kegels on each side each for 10 seconds? Does that mean I have to do 125 kegels in total (5 reps total of 25 kegels each)? That means over 2 hours of stretching according to my calculation.
4. The first time I ever did any sort of PE I felt the good results on the next day. When I woke up I had a crazy errection and the only reason for it was the PE. That happened a few times but I never get that feeling again. I've started doing the 90 day routine for the past three days and haven't gotten that morning errection still. Is that a bad sign of results? I have to mention though after the PE I always feel more energetic and sexually active (not saying that I get a boner but I feel more sexually aroused throughout the day). Is that sign good enough or should I still look for other good PE signs?

To be honest I don't have the strength to pull for that long as my hands completely give up and get weak and I am in much more physical shape than the average person.

[JonPop Retired Sr. Administrator PEGym Hero Find all posts View Profile Close JonPop]

econtrol. Welcome to the PE Gym. Please go back and re-read the stretching part of the 90 day routine. It is self explainatory. Visulaize what you are readiing.