To light a fire you need all elements of heat, oxygen and fuel

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

Finally achieved the goal in my mind, thrusting for continuous 30 min as fast and crazy as possible (doesn't get the girl happy after 10 min or so, but it was what I wanted).

The solution to development remains the same as always, in order of importance:
Strong ab layers,
Strong glutes,
mobile hip flexors,
strong and mobile spinal section,
powerful enough hamstring.
reasonable body fat level to increase the testosterone.

I don't even RK anymore (I mean maybe intentional once or twice per day as an old habit but not any training etc.)

I give suggestions to people on here, but always it comes back to these.

I don't think I have anymore to suggest than what I've told before.

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

Hi anthony_gerio. What is are ab layers? How many exersice you do for your abs? What is your abs routine?

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

Hi anthony_gerio. What is are ab layers? How many exersice you do for your abs? What is your abs routine?

The rectus, obliques and transverse. I used to train my abs three days a week, now 6 days a week (progression based on development). 10 mins in each training session. I suggest you to see the vid below, very important stuff that helped me a lot at the begining.
https://www.youtube.com/watch?v=gIhCuqtC0r0

[forthebest Member Find all posts View Profile Close forthebest]

So the goal is too do abs work without using the hip flexors to teach the abs to work without using another part of the body, i.e the hip flexor. So if the hip flexor are not being used they stay relaxed and not pull on the rest of the PF muscles, so the the PF stay relaxed while thrusting during sex ?
When you are doing leg raises etc... if the back is flat it is also not pulling on the hip flexor to make the legs go up and down?
When you are doing glute strengthening the same principle applies it to make sure that the hip flexor that you have been stretching for months stay relaxed because if you stretch them for months but still tighten them to move its counter productif ?
Shit abs and glutes are so important 🙌 haha

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

If you have been working on your glutes for a few months and see the progress reaching a plateau, then it's the time to start working on the hamstring as well, they have a very close connection and in some people it maybe very weak. It has positive impacts on the ATP stuff as well. Saw a case, told maybe can be issues in some as well.

[forthebest Member Find all posts View Profile Close forthebest]

I've only been really working with an actual routine the glutes and abs and back for about a month 1 day abs and the next glutes and back. so they are still on fire after working them out... but once i reach a plateau i'll have a look at working on hamstrings... but after a month i can already feel more volumn in my glutes and my back and abs are already looking more straight and belly sucked in ... i havent really seen any real progress in sex but since a week i have re started edging which I had stoped for a while because it was more frustrating and discouraging than anything else... so will see after about another 2 months if I'm on the right track....

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

Some people don't get the depth of the shit they are into, and how much workouts and corrections they need to be just normal, and then how much they have to go further to be optimal. I saw a case yesterday, who has a year of dedicated training to just to get to normal.

They, reject to accept this fact and seek their answers in other non-important elements. Supplements, drugs, vitamin surplus (for god sake), porn induced shit, and so on and so on.

For 20 something years, the muscle functions have been fucked up, and during the growth ages where the optimal muscle improvement happens your base muscles have not been grown, now you need to tear your ass to amend it, not just a few moves. What you do this week, you see the results (if significant) next month.
'I did 20 crunches and 20 bridges today (which probably not even in the correct format), I had sex after it, and no improvement'; Yes of course right after those you're gonna be king of the pelvic floors D in milky way galaxy, and your name gonna appear in every sex toy adds D

[forthebest Member Find all posts View Profile Close forthebest]

Well i've been battling this for the last year and even thought i have been consistant with stretching, every day. The results are not there... I've learnt alot, the logic, the theory but I haven't yet found whats worked for me.
I'm following the stretching and muscle training strategy and will see how that goes.
But I can understand the frustration that other guys goes through following routines without knowing when it will work or even if it is the right routine for them.
But it is difficult finding what works and finding time to do things like edging etc with family, work etc. I can stretch and exercise but finding privacy is very difficult... some people get it straight away what works for them like a math problem and others goes round in circles trying this and trying that and most of the time they probably give up or change routine just before success.
I haven't given up but I can understand others that has...

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

Well i've been battling this for the last year and even thought i have been consistant with stretching, every day. The results are not there... I've learnt alot, the logic, the theory but I haven't yet found whats worked for me.
I'm following the stretching and muscle training strategy and will see how that goes.
But I can understand the frustration that other guys goes through following routines without knowing when it will work or even if it is the right routine for them.
But it is difficult finding what works and finding time to do things like edging etc with family, work etc. I can stretch and exercise but finding privacy is very difficult... some people get it straight away what works for them like a math problem and others goes round in circles trying this and trying that and most of the time they probably give up or change routine just before success.
I haven't given up but I can understand others that has...

Stretching might help.. but, as written many times around I think it is all in finding the balance between weak and tight muscles. I did stretching + RKs for a long time with some partial success. However I started having erection issues.
Now I am in process of working out my glutes and abs and fixing my posture and with time I hope I will see improvement. Additionally I started doing normal kegels which have nice results within a week..
For myself I am sure it is physical issue, as I have PreE even when masturbating without any visual or imagination stimulation...

[forthebest Member Find all posts View Profile Close forthebest]

Yes the balance... but over the year i havent just stretched i was dokng some ab and apt exercises but i've had knee trouble (window wiper syndrome) so i've had to stop and start, i have now found a routine where it doesnt put too much pression on my knee.
The RK i've think i have it covered as i can pin point 3 differents zones back middle and front when doing them and have been doing them over the year but i have never been able to get them to work in edging and sex. Mainly because i'm not too consistant in edging and sex is maybe once a week as i've had this problem for years so the wife has a low libido as it's been hard on her aswell...
I'm pretty sure its physical aswell because even edging is hard ... just got to keep going !

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

Mainly because i'm not too consistant in edging and sex is maybe once a week as i've had this problem for years so the wife has a low libido as it's been hard on her aswell...
I'm pretty sure its physical aswell because even edging is hard ... just got to keep going !

Yeah, this sounds very similar to my situation, wife with low libido and lack of privacy.
I think it is also the frequency of sex that helps so that we are not building the tension. For example last week we went to a short 1 week vacation with friends, so we kind of escaped from the daily routine. It had very positive outcome. We had sex 5 days in a row which usually is never happening. So after the second day I was feeling very relaxed and almost in full control. One of the nights I had a couple of glasses wine( I don't usually drink) and we had sex. It was amazing, I was rock hard and was having problems even coming, PONR far away... this never happened before, I was shocked, I felt such a power that I could pound 2 more hours, unfortunately wife said she could not stand it anymore..
So the point is, training + regular sex I think is the key..

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

Yeah, this sounds very similar to my situation, wife with low libido and lack of privacy.
I think it is also the frequency of sex that helps so that we are not building the tension. For example last week we went to a short 1 week vacation with friends, so we kind of escaped from the daily routine. It had very positive outcome. We had sex 5 days in a row which usually is never happening. So after the second day I was feeling very relaxed and almost in full control. One of the nights I had a couple of glasses wine( I don't usually drink) and we had sex. It was amazing, I was rock hard and was having problems even coming, PONR far away... this never happened before, I was shocked, I felt such a power that I could pound 2 more hours, unfortunately wife said she could not stand it anymore..
So the point is, training + regular sex I think is the key..

If I don't have sex in a week, doesn't matter how long it's been since I've cum, I wouldn't last at my best or the sex wouldn't be as good. Frequency has an impact.

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

Sometimes the people stretch hip flexors for months, but see minimum results. You have to consider that very possibly only one of the 4 hip flexors has gotten strong and tight, the rest are both weak and tight (if the tightness is a result of too much sitting and being inactive).
The body does not let a weak muscle to expand in order to protect it from injury. Moving the muscle in full range of motion in a controlled manner, i.e. expanding your leg straight with 45 degree in direction of out of your torso while standing as up as it goes and then all the way back can increase the mobility of Sartorius. And so on for the rest.

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

This one is a gold; I had a conversation with a PT who works out at our gym and he observes something in me which is a game changer. Flat feet. we had a good convo which I retell some of the content and it can help a lot.
Well I have a degree of flat feet however it has been seriously improved since I started working out on glutes medius and mid back extension (what is the relation between those and bottom of the feet!?).

Flat feet, destroys the balance, it takes out the glute medius and so intervein with function of the maximus and hip. hip becomes instable, flexors kick in, overloaded, get tight, you loose the ability to extend your torso as a result, abs becomes weak due to overworking of the lower back to stable the movement pattern of an unbalanced top and down body. Upper back cannot tolerate the load, iliopsoas gets to help it, overloaded over time get stiffened to help its stability, TVA becomes inactive and external obliques become tight to control the situation. Result is both APT and rounded shoulder at the same time and you already know what they do to your PF. A chain of havoc is happening through the body which are originating from elsewhere.

Now, you train and constantly repair all the problems and issues created, and in reverse it may be helping your flat feet as well to some degree. But it is not the long term solution. I have started to work on the flat feet exercises and I see it's devastating effect on glute Medius and all those flexors. Removing the issue maybe from the source of it. Maybe all has started there.

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

Hey Anthony, do you think it would be possible to make some kind of a list of best exercises in your opinion for each muscle (stretching, strengthening)?...or how should a routine look like? Maybe even how long to do them and how often a day. You are very knowledgeable regarding this topic and this could help many people who struggle with Pre. You've made huge progress and therefore you really know what you are talking about.