CupOfCoffee
IdentityCrisisCel
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I'm writing this thread as a beginner's guide to PE, this will help you gain 1 inch within 6 months, or at least about 3/4", and depending on genetic factors some people will gain more. For girth you can expect between 1/4" up to 3/4". Literally everybody can expect that starting out on this journey, after the first inch the gains will slow down rapidly like with everything and it'll take years to gain more. If you aren't doing PE already, this is all you need to start off with, and I recommend you start today and don't wait to start. Everyone knows how important it is to have a big dick or at least one that's not too small, so I won't go into that. I've gained 3/4" inch in length and 1/4" girth since July and that's even including August when I took the whole month off during vacation and laziness, so this was only 4 months of progress. You will gain length easier than girth, although you will gain some girth in this whole process.
What you need: NOTHING. You don't need any equipment to do it, but equipment will help. If you're on a tight budget don't buy anything, if you have money to spare then you can get some stuff. In order of priority I recommend:
1. Chalk. It helps so much with manual stretches and prevents slippage. Buy some gym chalk online and you'll have enough to last you years. This way you'll have a firm grip on your glans and you'll be able to generate more tension, and it's dirt cheap.
2. Silicone Penis Sleeve. This is the cheapest tool you can use to help with healing and cementing gains, you roll this over your stretched penis and wear it while sleeping. You can also wear it during the day if you can't or don't want to wear a stretcher/traction device. They're sold all over eBay and you can find them sold on all PE sites, pick a couple up and you'll be able to heal in an extended state throughout the night and day, and you'll prevent turtling aka retraction of your dick like what happens during refractory period after you ejaculate.
3. All-Day Stretcher or Traction Device: There are many options you have and honestly I don't think it matters that much which one you get. I made the mistake of getting a Phallosan Forte which is comically overpriced for such a device. It is still good and it works but they charge so much because they have clinical studies proving that it causes permanent gains for those who wore it for 3 months and 6 months. If I could go back I'd probably go with something like the Silistretcher from the MOS shop because they're not as pricey as Phallosan or Sizegenetics. It's your choice though, and it isn't necessary by any means to have a stretching device.
4. Penis Pump. This one is very optional unless your main priority is gaining girth, in which case I would recommend getting a pump before an All-day stretcher (ADS). A pump will help with temporary size gain and eventually the expansion will lead to permanent growth in girth with some length, although the process of gaining girth is harder to do than gaining length usually, and it takes more time from my experience. It also doesn't matter much which pump you get, so don't bother spending $400 on a Bathmate Hydroextreme with accessories, that's not necessary. I personally use a Bathmate hydromax, but there's other options too like a MityVac from MOS or Penomet or CalExotics etc.
So here's a basic daily routine:
Morning: Manual stretches. I think these are the basis for everything else you do, so do it right and effectively. There's a lot of stretches you can do, and the basics work well in the beginning. To start off, you should do normal stretches in every direction, this basic routine from GLL is a good place to start for the first couple of weeks:
Do 3 sets of the following exercises:
Pull your dick straight down (6 o'clock) for 30 seconds.
Pull your dick straight down to the left (5 o'clock) for 30 seconds.
Pull your dick straight down to the right (7 o'clock) for 30 seconds.
Pull your dick straight down (6 o'clock) and "crank" (rotate it 360 degrees) for 30 seconds. (this gets the blood flowing)
repeat for 3 sets.
Pull your dick straight out for 30 seconds.
Pull your dick straight out to the left (9 o'clock) for 30 seconds.
Pull your dick straight out to the right (3 o'clock) for 30 seconds.
Pull your dick straight out and "crank" (rotate it 360 degrees) for 30 seconds. (this gets the blood flowing)
repeat for 3 sets.
Pull your dick up (12 o'clock) for 30 seconds.
Pull your dick straight up to the left (11 o'clock) for 30 seconds.
Pull your dick straight up to the right (2 o'clock) for 30 seconds.
Pull your dick straight up (12 o'clock) and "crank" (rotate it 360 degrees) for 30 seconds. (this gets the blood flowing)
repeat for 3 sets.
Standing, Pull your dick under your legs and behind your butt cheeks (backwards) for 30 seconds.
Standing, Pull your dick under your legs and behind your left butt cheek (backwards-left) for 30 seconds.
Standing, Pull your dick under your legs and behind your right butt cheek (backwards-right) for 30 seconds.
Pull your dick straight out and "crank" (rotate it 360 degrees) for 30 seconds. (this gets the blood flowing)
repeat for 3 sets.
After the first couple of weeks, you should start incorporating other stretches, including bundled stretches to target the tunica, and erect stretches, as well as expressive stretching.
A bundled stretch is where you rotate your penis and stretch it while it's rotated. This will put a lot more tension on the tunica, which is necessary for growth to actually happen. I'd recommend replacing one of the three sets above with bundled stretches after a couple weeks pass. So do the same routine but with a bundled penis. Note that when you're doing bundled stretches you need to do them both rotated to the right and to the left to keep it even. Over time, try to rotate your penis more, so if you start with one full 360 rotation in the beginning, try to rotate more as the weeks go by. Go hard, but stop if there's any pain creeping in. It's reported anecdotally that bundled stretches also increase girth, so if girth is your priority I would recommend focusing a lot on them.
Erect stretches are useful for stretching out the tissue in the erect state to better match your flaccid stretched state, over time it will get closer to your BPFSL (bone pressed flaccid stretched length) and bring out more erect gains than if you don't do them. I recommend actually doing these anytime you get an erection from stretching, which tends to happen a lot in the morning. When it happens, with your hand and dick chalked up, grab just under your head firmly and pull outwards, or up depending on your angle, for about 30 seconds each time, and you can do it as much as you're comfortable with. That's it, not complicated.
Expressive stretching is also important to bring out some length from the inner penis. I like to do the Mandingo stretch personally, but there's a few other ways to do it. Here are some examples:
mattersofsize.com
You can do a few sets of these at the end of your manual stretching workouts and it will help a lot.
During the day: All Day Stretcher / Traction Device: if you decide to buy one then wear it as long as you can throughout the day, on medium-high tension. I personally use high tension with the Phallosan because I feel like lower tension doesn't do jack shit. Wear it at least 5 hours a day if you can, and you can wear it up to 12 hours if you want. There is evidence an ADS will increase length and girth, as well as straighten out the penis. I've found it mostly useful for length though.
Also during the day: Kegels. Kegel exercises will strengthen the PC muscle which is necessary for erections and a strong PC muscle will help with blood flow to the penis, which means better recovery in the long term and better sex. It's really simple and it does a lot, if you don't even know how to contract that muscle just try to hold in your pee, that's the muscle you want to squeeze to do kegels. My favorite way to do them is 5 seconds on, and slowly release for 2 seconds, and repeat that as much as you can until the PC muscle is fatigued. You can and should try to do them throughout the day.
Evening: Jelqing and/or Pumping. It's really your choice what you want to do here, but I recommend doing both. The purpose of this is to get good expansion in the penis tissue, and to trap blood in there for enough time.
To start off, do ~200 2-second jelqs at about an 80% erection. Start off with a lighter grip and then increase the grip once you're more warmed up. For your pump, start off with a semi-hard dick only, in the beginning. After 2-4 weeks you can go in completely hard and pump your dick until it's a fucking hog. You should start off using it only 5 minutes a day with a semi-hard dick and moderate pressure, but eventually build up to 12 minutes going in fully erect with full pressure, just up to the point before it starts hurting.
What I like to do now is put on porn on my phone, warm up with light pressure, light jelqs, and then do 12 minutes in the pump, and then I go to jelqing where I do regular 2-second jelqs at 80%, and if I get fully erect I will do a Slow Squash Jelq (SSJ) which is an advanced type of jelq where you squash your head down with one hand and squeeze your penis at the base, gradually jelqing upwards with a tight grip and "squashing" the penis into itself, causing a lot of expansion and eventually the boner will subside. Once the erection goes down to about 70-80% I will go back to normal jelqs until I get hard again, and I repeat about 5 times.
While Sleeping: Silicone Penis Sleeve. Wear this when you sleep, if you get the right diameter it won't cause pain or too much loss of blood flow to the head, but make sure you don't get one too tight. Put chalk all over it and your penis before you put it on, that way it won't slip as easily. This is the least you can do while sleeping for better quality recovery and prevents your penis from retracting back. If you're not using an ADS then try to wear this thing during the day too.
Tips and more info:
* It's better to do stretches while your penis is fatigued, so if you jerk off before manual stretches it would be better. Or you can do erect stretches if you get hard, and then jerk off, and then continue the normal stretching routine.
* Using vaseline or oil in a pump will make it feel better and reduce friction on the sides of the pump.
* It's only been my experience that gaining length is easier than girth, but length is my priority so it's just what I focus more on. If you care more about girth then your routine should be focused more on bundled stretches and both jelqing and pumping, and even something like viagra/cialis before your girth sessions will help create more expansion due to the better blood flow. Another thing that will help keep the expansion is a cock ring, which squeezes your dick at the base and keeps blood in there easier. MOS shop sells a good pair of cock rings that work well for people, I just don't care enough to get any.
* Be aware that after pumping and jelqing your dick will be fatigued, and your erection will probably take a hit. Don't plan on having sex after an intense girth session. If you want to have sex after using a pump for example, only use it for about 5 minutes to avoid that fatigue. You'll have some temporary expansion that way and it'll be good for your erection and your size.
What you need: NOTHING. You don't need any equipment to do it, but equipment will help. If you're on a tight budget don't buy anything, if you have money to spare then you can get some stuff. In order of priority I recommend:
1. Chalk. It helps so much with manual stretches and prevents slippage. Buy some gym chalk online and you'll have enough to last you years. This way you'll have a firm grip on your glans and you'll be able to generate more tension, and it's dirt cheap.
2. Silicone Penis Sleeve. This is the cheapest tool you can use to help with healing and cementing gains, you roll this over your stretched penis and wear it while sleeping. You can also wear it during the day if you can't or don't want to wear a stretcher/traction device. They're sold all over eBay and you can find them sold on all PE sites, pick a couple up and you'll be able to heal in an extended state throughout the night and day, and you'll prevent turtling aka retraction of your dick like what happens during refractory period after you ejaculate.
3. All-Day Stretcher or Traction Device: There are many options you have and honestly I don't think it matters that much which one you get. I made the mistake of getting a Phallosan Forte which is comically overpriced for such a device. It is still good and it works but they charge so much because they have clinical studies proving that it causes permanent gains for those who wore it for 3 months and 6 months. If I could go back I'd probably go with something like the Silistretcher from the MOS shop because they're not as pricey as Phallosan or Sizegenetics. It's your choice though, and it isn't necessary by any means to have a stretching device.
4. Penis Pump. This one is very optional unless your main priority is gaining girth, in which case I would recommend getting a pump before an All-day stretcher (ADS). A pump will help with temporary size gain and eventually the expansion will lead to permanent growth in girth with some length, although the process of gaining girth is harder to do than gaining length usually, and it takes more time from my experience. It also doesn't matter much which pump you get, so don't bother spending $400 on a Bathmate Hydroextreme with accessories, that's not necessary. I personally use a Bathmate hydromax, but there's other options too like a MityVac from MOS or Penomet or CalExotics etc.
So here's a basic daily routine:
Morning: Manual stretches. I think these are the basis for everything else you do, so do it right and effectively. There's a lot of stretches you can do, and the basics work well in the beginning. To start off, you should do normal stretches in every direction, this basic routine from GLL is a good place to start for the first couple of weeks:
Do 3 sets of the following exercises:
Pull your dick straight down (6 o'clock) for 30 seconds.
Pull your dick straight down to the left (5 o'clock) for 30 seconds.
Pull your dick straight down to the right (7 o'clock) for 30 seconds.
Pull your dick straight down (6 o'clock) and "crank" (rotate it 360 degrees) for 30 seconds. (this gets the blood flowing)
repeat for 3 sets.
Pull your dick straight out for 30 seconds.
Pull your dick straight out to the left (9 o'clock) for 30 seconds.
Pull your dick straight out to the right (3 o'clock) for 30 seconds.
Pull your dick straight out and "crank" (rotate it 360 degrees) for 30 seconds. (this gets the blood flowing)
repeat for 3 sets.
Pull your dick up (12 o'clock) for 30 seconds.
Pull your dick straight up to the left (11 o'clock) for 30 seconds.
Pull your dick straight up to the right (2 o'clock) for 30 seconds.
Pull your dick straight up (12 o'clock) and "crank" (rotate it 360 degrees) for 30 seconds. (this gets the blood flowing)
repeat for 3 sets.
Standing, Pull your dick under your legs and behind your butt cheeks (backwards) for 30 seconds.
Standing, Pull your dick under your legs and behind your left butt cheek (backwards-left) for 30 seconds.
Standing, Pull your dick under your legs and behind your right butt cheek (backwards-right) for 30 seconds.
Pull your dick straight out and "crank" (rotate it 360 degrees) for 30 seconds. (this gets the blood flowing)
repeat for 3 sets.
After the first couple of weeks, you should start incorporating other stretches, including bundled stretches to target the tunica, and erect stretches, as well as expressive stretching.
A bundled stretch is where you rotate your penis and stretch it while it's rotated. This will put a lot more tension on the tunica, which is necessary for growth to actually happen. I'd recommend replacing one of the three sets above with bundled stretches after a couple weeks pass. So do the same routine but with a bundled penis. Note that when you're doing bundled stretches you need to do them both rotated to the right and to the left to keep it even. Over time, try to rotate your penis more, so if you start with one full 360 rotation in the beginning, try to rotate more as the weeks go by. Go hard, but stop if there's any pain creeping in. It's reported anecdotally that bundled stretches also increase girth, so if girth is your priority I would recommend focusing a lot on them.
Erect stretches are useful for stretching out the tissue in the erect state to better match your flaccid stretched state, over time it will get closer to your BPFSL (bone pressed flaccid stretched length) and bring out more erect gains than if you don't do them. I recommend actually doing these anytime you get an erection from stretching, which tends to happen a lot in the morning. When it happens, with your hand and dick chalked up, grab just under your head firmly and pull outwards, or up depending on your angle, for about 30 seconds each time, and you can do it as much as you're comfortable with. That's it, not complicated.
Expressive stretching is also important to bring out some length from the inner penis. I like to do the Mandingo stretch personally, but there's a few other ways to do it. Here are some examples:
Mandingo Stretch
mattersofsize.com
During the day: All Day Stretcher / Traction Device: if you decide to buy one then wear it as long as you can throughout the day, on medium-high tension. I personally use high tension with the Phallosan because I feel like lower tension doesn't do jack shit. Wear it at least 5 hours a day if you can, and you can wear it up to 12 hours if you want. There is evidence an ADS will increase length and girth, as well as straighten out the penis. I've found it mostly useful for length though.
Also during the day: Kegels. Kegel exercises will strengthen the PC muscle which is necessary for erections and a strong PC muscle will help with blood flow to the penis, which means better recovery in the long term and better sex. It's really simple and it does a lot, if you don't even know how to contract that muscle just try to hold in your pee, that's the muscle you want to squeeze to do kegels. My favorite way to do them is 5 seconds on, and slowly release for 2 seconds, and repeat that as much as you can until the PC muscle is fatigued. You can and should try to do them throughout the day.
Evening: Jelqing and/or Pumping. It's really your choice what you want to do here, but I recommend doing both. The purpose of this is to get good expansion in the penis tissue, and to trap blood in there for enough time.
To start off, do ~200 2-second jelqs at about an 80% erection. Start off with a lighter grip and then increase the grip once you're more warmed up. For your pump, start off with a semi-hard dick only, in the beginning. After 2-4 weeks you can go in completely hard and pump your dick until it's a fucking hog. You should start off using it only 5 minutes a day with a semi-hard dick and moderate pressure, but eventually build up to 12 minutes going in fully erect with full pressure, just up to the point before it starts hurting.
What I like to do now is put on porn on my phone, warm up with light pressure, light jelqs, and then do 12 minutes in the pump, and then I go to jelqing where I do regular 2-second jelqs at 80%, and if I get fully erect I will do a Slow Squash Jelq (SSJ) which is an advanced type of jelq where you squash your head down with one hand and squeeze your penis at the base, gradually jelqing upwards with a tight grip and "squashing" the penis into itself, causing a lot of expansion and eventually the boner will subside. Once the erection goes down to about 70-80% I will go back to normal jelqs until I get hard again, and I repeat about 5 times.
While Sleeping: Silicone Penis Sleeve. Wear this when you sleep, if you get the right diameter it won't cause pain or too much loss of blood flow to the head, but make sure you don't get one too tight. Put chalk all over it and your penis before you put it on, that way it won't slip as easily. This is the least you can do while sleeping for better quality recovery and prevents your penis from retracting back. If you're not using an ADS then try to wear this thing during the day too.
Tips and more info:
* It's better to do stretches while your penis is fatigued, so if you jerk off before manual stretches it would be better. Or you can do erect stretches if you get hard, and then jerk off, and then continue the normal stretching routine.
* Using vaseline or oil in a pump will make it feel better and reduce friction on the sides of the pump.
* It's only been my experience that gaining length is easier than girth, but length is my priority so it's just what I focus more on. If you care more about girth then your routine should be focused more on bundled stretches and both jelqing and pumping, and even something like viagra/cialis before your girth sessions will help create more expansion due to the better blood flow. Another thing that will help keep the expansion is a cock ring, which squeezes your dick at the base and keeps blood in there easier. MOS shop sells a good pair of cock rings that work well for people, I just don't care enough to get any.
* Be aware that after pumping and jelqing your dick will be fatigued, and your erection will probably take a hit. Don't plan on having sex after an intense girth session. If you want to have sex after using a pump for example, only use it for about 5 minutes to avoid that fatigue. You'll have some temporary expansion that way and it'll be good for your erection and your size.
