buflek
get ripped or die mirin
- Joined
- Feb 28, 2019
- Posts
- 18,363
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- 29,594
Introduction:
I had problems with my erection quality for years. Despite being low body fat, athletic and somewhat healthy, i always only got to 70-80% hardness. I rarely had a very limp dick and it was always enough for sex, but i always felt how it didn‘t get as hard as it should for a 26 year old guy with attractive girlfriend and athletic body. After hours and hours of researching and trying different stuff, I finally fixed the root causes and might (hopefully) be able to help someone else out there.
What is erectile Dysfunction:
„Erectile dysfunction (impotence) is the inability to get and keep an erection firm enough for sex.“ Now keep in mind, having a limp dick for a week or two once a year is completely normal as stress and other factors (more about that later) can contribute to it.
Causes of erectile Dysfunction:
now that you know the causes, you need to start finding out your cause and filter them out one by one. Visit multiple doctors to check on your health. Get a cardiologist to check your heart, get T levels checked, get a specialist for pelvic floor (if you‘re a gamer or work in an office its very likely you got a weak or tight pelvic floor), check for diabetes, stop smoking and drinking for a month, stop finasteride or dut for at least 1-3 months, visit psychologists. Take cialis/viagra to see if its a blood flow related problem.
So now that I know my cause, what can I do about it?
If your cause is porn consumption and fapping:
Block your porn sites from your pc and phone, delete your porn folders, delete your porn filled reddit account, don‘t click on NSFW related threads on here, fapping to half naked girls on instagram helped me a lot. Don‘t look for videos for 30 mins to finally find a good enough movie. All these things will cuck your sex drive and therefor erection quality.
If your cause is a tight or weak pelvic floor:
symptoms of a tight pelvic floor: urinating frequency, lower back pain, hip pain, slow urine flow, bladder pain, bad erection quality
symptoms of a weak pelvic floor: leaking urine when jogging/walking, farting without wanting to, lower back pain, bad erection quality
Tight pelvic floor:
BEFORE DOING ANY OF THIS EXERCISES, YOU NEED TO MAKE SURE IF YOUR PELVIC FLOOR IS EITHER WEAK OR TIGHT. If you strengthen an already tight/overtrained pelvic floor, you will just make everything worse.
Breathing exercises aka reverse kegels. Lie down on your back and angle your knees. If you are in a relaxed position, learn how to deep belly breath. Inhale until you feel air filling up your belly and pelvic floor. Hold it for a couple of seconds and put pressure on your pelvic floor, then relax. It feels similar like when you‘re pressing to fart, but instead of putting pressure on your anus, you press more in the front region, right behind your penis.
Stretching exercises:
You need to loosen up all these muscles around your pelvic floor. A tight hip, lower back or glutes can fuck up your blood floor.
Happy baby stretch:
cat cow exercise:
Squat stretch:
View attachment IMG_3549.webp
Hip flexor stretch:
View attachment IMG_3550.webp
Weak pelvic floor:
Perform kegels: Lie flat on your back with angled knees and pretend that you are stoping your urine flow. If you’re doing it right, you should feel your „muscle flexing“ right behind your penis and before your anus.
Also do exercises like glute bridges or hip thrusts to strengthen your pelvic floor.
If testosterone is your problem:
you need to fix the root cause of what cucks your hormone levels. Is it bad diet? Lack of sleep? Lack of training? There is supplements that boost up your test levels by a little (for example ashwaganda). If you combine this with a 7-9 hour sleep, eat healthy fats, don‘t lack nutritions like zinc, magnesium and vitamin D, you should be fine. If your T levels are still bad, it might just be genetics and you probably need to TRT for the rest of your life. A private doctor will prescribe it to you for 100-200 euros monthly.
If fucked seratonin and dopamine levels are the cause:
Get your shit together. Stop being an addictive pussy and fix your life. I stopped eating sugar and consuming porn and I went from being a depressed cuckhold to a pretty motivated guy full of energy and happy feelings even though I got diagnosed with ADHD. Set goals in your life and stop taking drugs and do sports. This doesn‘t apply to the minority with diseases that affect receptors.
If bad sleep is your cause:
Take supplements or medication that fix your sleep. Do sports, lower your blue screen time. Many athletes like Haaland admitted to using blue light filter glasses up to 3 hours before going to bed. Make your room as dark as possible and plug out as much electric devices as possible.
if stress is the cause:
lower your stress by meditating 10-15 mins daily. Use a youtube video if needed. It helped me a lot watching some foid telling you to breath in and out with a calm voice and telling you to get good thoughts in your head.
if medication such as fin is the cause:
Hard to stop these if you are having hairloss. Your only hope is to stop and take minoxidil and dermaroll and hope that pyrilutamide comes out in 2025 and/or verteporfin gets picked up by more hair transplant surgeons.
If your problems are caused by being obese:
Lose weight. There is shit ton of guids on the internet, but do cardio, eat at least 500 calories less than your calculated TDEE etc.
If you suffer from a medical problem:
talk to your doctor. there is medicines for pretty much every health related problem that cause ED.
Lastly
keep in mind that it might take weeks or months even to get a proper erection quality. Mine is not fully at 100% get but its improving weekly. Try out different stuff until you see improvements. A good doctor and physiotherapist can do wonders.
I had problems with my erection quality for years. Despite being low body fat, athletic and somewhat healthy, i always only got to 70-80% hardness. I rarely had a very limp dick and it was always enough for sex, but i always felt how it didn‘t get as hard as it should for a 26 year old guy with attractive girlfriend and athletic body. After hours and hours of researching and trying different stuff, I finally fixed the root causes and might (hopefully) be able to help someone else out there.
What is erectile Dysfunction:
„Erectile dysfunction (impotence) is the inability to get and keep an erection firm enough for sex.“ Now keep in mind, having a limp dick for a week or two once a year is completely normal as stress and other factors (more about that later) can contribute to it.
Causes of erectile Dysfunction:
- Heart disease
- Clogged blood vessels (atherosclerosis)
- High cholesterol
- High blood pressure
- Diabetes
- Obesity
- Parkinson's disease
- Multiple sclerosis
- Certain prescription medications (fin, anti depressants)
- heavy tobacco use
- Peyronie's disease — development of scar tissue inside the penis (can happen from having multiple cystoscopies)
- heavy alcohol consume or temporarily being drunk
- Sleep disorders (which also affects T and stress)
- Injury of the pelvic floor or tight/weak pelvic floor
- Low testosterone
- Depression, anxiety (especially sex related anxiety) or other mental health conditions
- Stress
- Relationship problems
- Fucked dopamine/seratonin receptors
- Heavy porn consumption and fapping
now that you know the causes, you need to start finding out your cause and filter them out one by one. Visit multiple doctors to check on your health. Get a cardiologist to check your heart, get T levels checked, get a specialist for pelvic floor (if you‘re a gamer or work in an office its very likely you got a weak or tight pelvic floor), check for diabetes, stop smoking and drinking for a month, stop finasteride or dut for at least 1-3 months, visit psychologists. Take cialis/viagra to see if its a blood flow related problem.
So now that I know my cause, what can I do about it?
If your cause is porn consumption and fapping:
Block your porn sites from your pc and phone, delete your porn folders, delete your porn filled reddit account, don‘t click on NSFW related threads on here, fapping to half naked girls on instagram helped me a lot. Don‘t look for videos for 30 mins to finally find a good enough movie. All these things will cuck your sex drive and therefor erection quality.
If your cause is a tight or weak pelvic floor:
symptoms of a tight pelvic floor: urinating frequency, lower back pain, hip pain, slow urine flow, bladder pain, bad erection quality
symptoms of a weak pelvic floor: leaking urine when jogging/walking, farting without wanting to, lower back pain, bad erection quality
Tight pelvic floor:
BEFORE DOING ANY OF THIS EXERCISES, YOU NEED TO MAKE SURE IF YOUR PELVIC FLOOR IS EITHER WEAK OR TIGHT. If you strengthen an already tight/overtrained pelvic floor, you will just make everything worse.
Breathing exercises aka reverse kegels. Lie down on your back and angle your knees. If you are in a relaxed position, learn how to deep belly breath. Inhale until you feel air filling up your belly and pelvic floor. Hold it for a couple of seconds and put pressure on your pelvic floor, then relax. It feels similar like when you‘re pressing to fart, but instead of putting pressure on your anus, you press more in the front region, right behind your penis.
Stretching exercises:
You need to loosen up all these muscles around your pelvic floor. A tight hip, lower back or glutes can fuck up your blood floor.
Happy baby stretch:
cat cow exercise:
Squat stretch:
View attachment IMG_3549.webp
Hip flexor stretch:
View attachment IMG_3550.webp
Weak pelvic floor:
Perform kegels: Lie flat on your back with angled knees and pretend that you are stoping your urine flow. If you’re doing it right, you should feel your „muscle flexing“ right behind your penis and before your anus.
Also do exercises like glute bridges or hip thrusts to strengthen your pelvic floor.
If testosterone is your problem:
you need to fix the root cause of what cucks your hormone levels. Is it bad diet? Lack of sleep? Lack of training? There is supplements that boost up your test levels by a little (for example ashwaganda). If you combine this with a 7-9 hour sleep, eat healthy fats, don‘t lack nutritions like zinc, magnesium and vitamin D, you should be fine. If your T levels are still bad, it might just be genetics and you probably need to TRT for the rest of your life. A private doctor will prescribe it to you for 100-200 euros monthly.
If fucked seratonin and dopamine levels are the cause:
Get your shit together. Stop being an addictive pussy and fix your life. I stopped eating sugar and consuming porn and I went from being a depressed cuckhold to a pretty motivated guy full of energy and happy feelings even though I got diagnosed with ADHD. Set goals in your life and stop taking drugs and do sports. This doesn‘t apply to the minority with diseases that affect receptors.
If bad sleep is your cause:
Take supplements or medication that fix your sleep. Do sports, lower your blue screen time. Many athletes like Haaland admitted to using blue light filter glasses up to 3 hours before going to bed. Make your room as dark as possible and plug out as much electric devices as possible.
if stress is the cause:
lower your stress by meditating 10-15 mins daily. Use a youtube video if needed. It helped me a lot watching some foid telling you to breath in and out with a calm voice and telling you to get good thoughts in your head.
if medication such as fin is the cause:
Hard to stop these if you are having hairloss. Your only hope is to stop and take minoxidil and dermaroll and hope that pyrilutamide comes out in 2025 and/or verteporfin gets picked up by more hair transplant surgeons.
If your problems are caused by being obese:
Lose weight. There is shit ton of guids on the internet, but do cardio, eat at least 500 calories less than your calculated TDEE etc.
If you suffer from a medical problem:
talk to your doctor. there is medicines for pretty much every health related problem that cause ED.
Lastly
keep in mind that it might take weeks or months even to get a proper erection quality. Mine is not fully at 100% get but its improving weekly. Try out different stuff until you see improvements. A good doctor and physiotherapist can do wonders.
