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Note: I'm putting this in the "PE Science and Theory Forum", because it's pretty early on in my experimentation with these, and I wrote this in a kind of science-heavy way.
Why RBKs Should Work Way Better Than Standard Kegels:
The Rubber Band Kegel (RBK) Exercise:
Reps/Sets:
Adjusting the Resistance:
Doing Standard Kegels in Addition to RBKs:
If you decide you give these a try for a couple/few weeks, please be sure to report back about how well it works for you in terms of hardness, ejaculation distance, orgasm intensity and progress with the exercise itself (and anything else you feel like mentioning). So far I've only tested them out on myself. As of now, I've been doing these for about 3 weeks and I'm noticing significantly more hardness, significantly increased ejaculation velocity and somewhat more intense-feeling orgasms. Throughout my life I've very rarely actually shot it out, and since I started doing this I'm consistently flinging it on par with the best shots I've ever had before doing this....And I've done plenty of regular kegels.
Rubber Band Kegels (RBKs)
Why RBKs Should Work Way Better Than Standard Kegels:
- The muscles that are exercised by kegels are skeletal muscle, and there is a lot of information out there on training skeletal muscle (and what works and what doesn't). It responds the fastest and plateaus the latest with dynamic, progressively resisted exercise that give the body biofeedback (generally about force production). The standard "flex your pelvic muscles as if you were trying not to pee" method of trying to train these muscles flies in the face of what we already know about strengthening skeletal muscles.
- I've seen at least one study that tested isometric, unmeasured exercise (by having people pinch blocks as hard as they can as a training method for pinch-grip strength) and it's effects on strength development. It found that for the first 2 weeks or so, a small strength increase occurred, but after that continued training in this method (without motion, resistance, or biofeedback) yielded almost no results. It severely plateaued - and it did it early. This is what the old-school standard kegels are like.
- Your body needs to know how much force it is producing to learn to produce more. When you are doing a kegel and you contract with 5% more force on one rep than you did on another rep, your body needs to know it! This is how it learns to progress; after experiencing differences in outcome, it starts sending nerve signals that are more similar to the attempts that had better outcomes. If you're body has to no feedback about which attempts worked the best, progression grinds to a halt. It's like trying to learn to play darts in the dark.
- The muscle building response follows the neurological learning response. As your nervous system learns to send electrical signals that tax the muscle more, the muscle finally finds itself doing things that are stressful enough on it that it must reorganize, adapt and grow.
- Fun fact: Dr. Arnold Kegel didn't encourage doing the kind of exercises that are most often attributed to him today (having women just squeeze nothing). His method actually involved having women squeeze a device called perineometer which measured and gave biofeedback to the women about how much pressure they were producing.
- I've focused on the biofeedback aspect of this because I think it's the part people are the least likely to already be familiar with. If you're unfamiliar with the concepts of progressive overload in weight training or the importance of concentric and eccentric (positive and negative) loading versus just isometric (stationary) loading, feel free to search for those on the internet if you're interested.
The Rubber Band Kegel (RBK) Exercise:
- There is potentially a lot to gain through having a way of exercising these muscles that fits the above criteria. If the effects that men have experienced with standard kegels could be exaggerated to several times that effect size, with less time spent on them, this could help PE a lot.
- One way of doing that is through RBKs. I've experimented with a couple other ways of targeting these muscles, but this method appears to be the simplest and most effective.
- All you need is a rubber band of appropriate strength that is flat so it will not roll up or down your shaft as you do the exercise. Examples that might work are the ones that come around broccoli, celery or lobsters at the super market.
- To do the exercise you just position the rubber band around your shaft while you are fully erect, then hold the other end of the rubber band to your stomach. Holding it to your stomach helps standardize how stretched the rubber band is to help you be able to notice progress. As you kegel your penis will move down/away from your stomach, stretching the rubber band.
Reps/Sets:
- My recommendation is 5 sets of 12 reps, approximately every other day. As the entire point of this is being able to progress the resistance instead of excessively progressing the training volume, I don't recommend trying to do huge amounts of volume. Do each rep so that you squeeze up (slowly or explosively, both have their benefits), pause at the top for 2 seconds, then try to control the movement back down. By the later part of a 12 rep set, if you have the rubber band positioned to be an appropriate resistance, the last few reps will be really difficult, and you'll soften a little bit. After a minute or two of edging, looking at porn, or whatever you will be doing to encourage your erection, it will bounce right back to full hardness. Then you start the next set.
Adjusting the Resistance:
- The main way to adjust the resistance is to change the position of the rubber band along your shaft. The higher towards the tip you put it, the more difficult it will be. The further down towards your base you put it, the easier it will be. As you become stronger, progress to moving the rubber band up the shaft.
- Every now and then look down at your penis and pay attention to how far your contraction is moving it forwards. This helps you gauge if you are using the right resistance; you should be going through a good range of motion, but it should not be easy. Also as you look down pay attention and fight to get the tip to move forward/down that extra tiny bit; this kind of focus and mentality is a lot of what makes weight training work.
- If the only flat rubber band you can find is so strong that it is too difficult even with it positioned near your base, you can weaken a rubber band by cutting a thin sliver along the edge off of the band.
Doing Standard Kegels in Addition to RBKs:
- I don't recommend doing many standard kegels in addition to the RBKs. If you choose to do some - do them minimally. I don't think doing 50 quick squeezes while you're sitting at work will cause a problem, but you don't want to tire yourself out too much with the less effective version.
If you decide you give these a try for a couple/few weeks, please be sure to report back about how well it works for you in terms of hardness, ejaculation distance, orgasm intensity and progress with the exercise itself (and anything else you feel like mentioning). So far I've only tested them out on myself. As of now, I've been doing these for about 3 weeks and I'm noticing significantly more hardness, significantly increased ejaculation velocity and somewhat more intense-feeling orgasms. Throughout my life I've very rarely actually shot it out, and since I started doing this I'm consistently flinging it on par with the best shots I've ever had before doing this....And I've done plenty of regular kegels.
Admin of the Month Mar 2015
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