D
Deleted member 89120
Iron
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THEME MUSIC:
TABLE OF CONTENTS:
1. Manual exercises for length and girth
2. Routines
3 Edging and kegels (Supporting stamina and blood flow)
4. Lifestyle adjustments (blood flow = bigger, better gains)
5. Nutrition tips (yes, what you eat matters)
6. Managing expectations (no bs here)
7. Track your progress
8. Timeline results
9. Conclusion
1. Manual exercises for length and girth
2. Routines
3 Edging and kegels (Supporting stamina and blood flow)
4. Lifestyle adjustments (blood flow = bigger, better gains)
5. Nutrition tips (yes, what you eat matters)
6. Managing expectations (no bs here)
7. Track your progress
8. Timeline results
9. Conclusion
1. Manual exercises for length and girth
Jelqing (for girth):
how it works:
promotes blood flow and stretches the penile tissue.
how to do it:
get your penis semi-erect (around 50-70%). apply lube. with an 'ok' hand grip (index and thumb around the base)
slowly stroke from the base to just under the head.
each stroke should take 2-3 seconds. start with 10-15 minutes per session, 3-4 times a week.
don’t overdo it. going too hard too soon can lead to soreness or even burst blood vessels. don't fuck up your dick, dude.
Manual stretching (for length):
how it works:
targets the ligaments that anchor the penis to your pubic bone. over time, they’ll loosen and create more visible length.
how to do it:
when flaccid, grip your penis just below the glans (head). pull it outward until you feel a stretch—not pain, just tension.
hold for 30-60 seconds. switch between directions (left, right, up, and down). do this for about 10-15 minutes per session, 3-4 times a week.
Bundled stretches (advanced length exercise):
twist the shaft gently (like wringing a towel) while pulling outward.
this targets deeper tissue and may promote more length over time.
Squeezes (for girth):
how it works:
these are intense and require caution, but they thicken the penile tissue by forcing blood into it.
how to do it:
semi-erect, use both hands: one at the base and one near the head.
squeeze both ends and hold for 10-15 seconds. start with low reps, like 5-8, and gradually increase over weeks.
2. Routines (how to put it all together)
you need structure. here’s a beginner-friendly routine to get started:
Warm-up:
5-10 minutes with a warm towel to relax the tissues.
Manual stretches:
10 minutes, switching directions every minute.
Jelqing:
10 minutes with a focus on slow, controlled strokes.
Squeezes:
5-8 reps, slowly increasing as you build tolerance.
Cool down:
5 minutes with a warm towel again.
Repeat this routine 3-4 times a week. adjust intensity gradually. Trust me, this isn’t a sprint. Results will build over months.
3. Edging and kegels (supporting stamina and blood flow)
Edging:
masturbate to near-orgasm, then stop.
do this several times before finishing.
this helps with control, builds stamina, and strengthens erections. stronger erections = better results with your exercises.
Kegels:
Strengthen your pelvic floor muscles, which improves erection quality and blood flow. Just clench the muscles you use to stop urine flow. Hold for 5-10 seconds, and repeat 10-15 times a session.
Edging:
masturbate to near-orgasm, then stop.
do this several times before finishing.
this helps with control, builds stamina, and strengthens erections. stronger erections = better results with your exercises.
Kegels:
Strengthen your pelvic floor muscles, which improves erection quality and blood flow. Just clench the muscles you use to stop urine flow. Hold for 5-10 seconds, and repeat 10-15 times a session.
4. Lifestyle adjustments (blood flow = bigger, better gains)
You need good circulation to make all these efforts worth it. Here’s what will help:
Cut down on alcohol and smoking:
both restrict blood vessels.
cardio workouts:
aim for at least 30 mins of running, swimming, or cycling 3-4 times a week. cardio increases blood flow everywhere, including your dick. [Cardio Thread coming soon]
stretch daily:
flexibility in the pelvic region helps with blood circulation and prevents tight ligaments from holding you back. [Mobility routine coming soon]
5. Nutrition tips (yes, what you eat matters)
arginine-rich foods (like chicken, turkey, peanuts, and lentils):
arginine is a precursor to nitric oxide, which improves blood flow.
dark chocolate and citrus fruits:
improve circulation naturally.
omega-3 fats (from fish, walnuts, and flaxseeds):
support cardiovascular health.
better circulation = better performance.
stay hydrated:
blood volume relies on hydration, and dehydration reduces erection quality and tissue elasticity.
6. Managing expectations (no bullshit here)
Look, you’re not going to wake up with an extra inch in a week. realistically, noticeable results can take months. Some dudes report seeing gains after 3-6 months, but it's an individual process.
the key here is consistency. the more time and effort you put in, the better chance you have of seeing results.
Look, you’re not going to wake up with an extra inch in a week. realistically, noticeable results can take months. Some dudes report seeing gains after 3-6 months, but it's an individual process.
the key here is consistency. the more time and effort you put in, the better chance you have of seeing results.
7. Track your progress
Take measurements at the start and once a month to monitor any changes. Measure both flaccid and erect length and girth to see where you're improving.
Take measurements at the start and once a month to monitor any changes. Measure both flaccid and erect length and girth to see where you're improving.
8. Timeline results
early signs:
1-2 months (you might notice improved erection quality and slight visual differences)
moderate changes:
4-6 months (this is where you may start seeing 0.2-0.5 inch gains in either length or girth)
significant, lasting gains:
12-18 months of consistent effort
early signs:
1-2 months (you might notice improved erection quality and slight visual differences)
moderate changes:
4-6 months (this is where you may start seeing 0.2-0.5 inch gains in either length or girth)
significant, lasting gains:
12-18 months of consistent effort
9. Final thoughts
Keep in mind that these exercises are about improving your own baseline, not hitting some magical number.
Doing the work with the right attitude and patience will put you in a good spot for those permanent gains you're aiming for.
Keep in mind that these exercises are about improving your own baseline, not hitting some magical number.
Doing the work with the right attitude and patience will put you in a good spot for those permanent gains you're aiming for.
