Goal of this training: real sexual performance to be actively used and not superficial gains. Because this guide centers on applied use of your penis in sexual situations, masturbation techniques will be used to learn and practice.

In the gym, you'll see lots of people staring at themselves in the mirror as they do a routine. The purpose is sometimes to make sure the form is good, and you are doing the motion correctly. Often, you can instantly see the muscle in action. With the kegel and penis muscles, it isn't so obvious, which brings us to the first phase:

Awareness of your kegel muscles

There are several things you need to learn about yourself before you begin to work out your kegel muscles

• Where each kegel muscle is (two locations)
• What each kegel muscle does (two different sexual functions)
• What reflexes do your kegel muscles have
• What triggers your kegel muscle reflex
• How good is your current stamina

The function of the kegel muscle when flaccid is very simple, it is a cradle under your pelvis that keeps your organs from falling out when you stand upright. Coughing or straining will trigger a kegel reflex in almost every person. It is possible to notice if your kegel is activated by coughing and feeling it tighten with your fingertips. Because this wall of muscle is very important and strong, the penis which is outside of it can have reduced blood flow while the kegel muscle is triggered for an extended time, this is 100% normal outside of sexual situations and is no cause for concern. When you urinate, you can change the flow of urine by flexing your kegel in different ways, which is an advanced technique we will return too later.

Your first kegel practice and discovery

During a masturbation session that focuses on kegel training, the goal is not an orgasm or self pleasure. Instead you want to manually trigger your penis to achieve a max erection without other mental stimulation. You need to be able to focus your mind on learning and not struggling to maintain an erection. If you know what physical stimulation can trigger the maximum self-pleasure, you can use this to help maintain the max erection. Often, using artificial lube can make things much easier. Trimming your pubic hair can also help, because you need to be able to smoothly feel your own anatomy with your fingers during the test and exercises.

1. Laying on your back, as you approach max erection, transition to one-handed stimulation and use the other hand to probe the area at the base of your erection.
2. Apply pressure with your fingers to the base of your erection and taint, as you continue penis stimulation with the other hand.
3. Closely pay attention to tightening areas, where the penis or surrounding areas gets softer and harder as you stimulate yourself.
4. When you find an area using your fingertips that seems to be changing, continue to investigate it by keeping the probing fingers in the same place, and changing the method of stimulation with the other hand. For example, squeezing the glans vs stroking the glans. Another good test is thrusting the hips vs static relaxed laying. Thrusting the hips often causes a natural reflex reaction in men that tightens the kegel and stiffens the erection, this is 100% normal and biologically programmed. Another technique is "pumping" the underside of the erection with all four fingertips, which often generates a strong reaction.
5. For each area that you find that your body reacts, you need to carefully test to see it's limits of reaction. Does it only react with vigorous friction? What is the lightest touch that you can do to trigger it? Does this type of sensation bring you closer or further from orgasm?

You will want to limit each session to help you maintain mental clarity. Choose how long you want to practice and then make the decision to have a climax and retire to practice at a later time. After repeating the process, learning more each time will become easier and habits may begin to form. A normal session for me would be 10 minutes of gentle discovery at max erection, and then finishing in two minutes focused on obtaining a climax orgasm, cumming normally.

Moving onto the next phase, manually clenching your kegel muscles

There are 3 muscle groups near your penis, with 3 functions.

1. The first and most basic muscle group, is used the most often and you should have the most stamina with it. This kegel muscle group called Ischiocavernosus gives the left and right sides of your shaft extra stiffness, primarily when you thrust into something. When flexed, your cock head will not flare up larger, but often the penis will "jump" as it gets harder. Thinking about tightening this muscle is easier and should be more like a simple idea of moving your hand.
2. The second and more powerful muscle group is responsible for pumping cum out of the penis, and often men will have less stamina with it. This kegel muscle group called Bulbospongiosus and it will flare and stiffen your cock head, while also swelling larger the underside of the erection. At the base of the penis, which could be between or behind the balls, there is a defined "line" or horizontal ridge where the muscles end and you can feel it very directly. When this kegel muscle is tightened, behind the line and toward the anus, the muscle will pull inwards into the body. Forward of the line and toward the tip of the penis, the penis will bulge outward from the body. If the four fingers are placed in a line along the bottom ridge of the penis, through the testicles in a row toward the tip, when the muscle contracts a wave of blood flow toward the penis head can be felt.
3. The third set of muscles are much weaker and surround the prostate and other glans. These muscles cannot be triggered by thought alone, and are responsible for pushing semen into the penis. Since they are weaker, the flow of semen by the prostate is slow and smooth without any throbbing. The throbbing mechanic comes from the above #2 set of muscles.

Now that you have a general idea what the muscles do, you want to connect this knowledge to the previous phase.

1. During a masturbation session on your back at max erection, position your hands in a way to feel the areas you felt before or in an area that is described above.
   
2. Stimulate yourself and attempt to feel if any of your muscles react, and try to classify which muscle it is.
3. Attempt to gently contract your kegel, while continuing to feel if you can feel with your fingers how your penis is reacting.
4. Change the strength at which you contract your muscles to see if different areas react to how hard you try to tighten.
5. Add thrusting at the same time you attempt to contract your muscles, to see if it becomes easier or there is a change in your penis reaction.

Repeat this phase for as many days as you need, until you start to feel comfortable manually tightening your kegel, and the results that you feel in your fingertips match up to your expectations. The goal will be to learn how to choose if you are tightening just group #1 or #1 and #2. Contracting #2 by itself is almost impossible for some people and should not be of concern.

Main phase, exercising your kegel muscles

Only once you understand how you muscles work and you a general idea how to control them, can you start to exercise them.

• Strength is not the goal, but a byproduct of learning control
• Natural reflexes should be learned and studied

There are many ways to exercise your kegel muscles, but I will only cover the technique that I think applies the most to sexual activity: edging masturbation with normal climax in each session (not denial)

During a masturbation session, begin as you choose but choose a time that you want to transition to kegel training. You want to again be able to mentally focus on what you are doing, so keep other stimulation (like porn) to a minimum. There are two things to focus on, you should apply both techniques to both muscle groups individually.

• Technique one is reflex based. Use stimulation that you know triggers your muscles, and create a cycle that triggers them and then stop for a period, for example 20 seconds flex and 5 seconds rest. This could be thrusting your hips, while holding a circle with your finger and thumb around your glans. As the glans slips through the fingers, muscles may contract. Whatever your choice, repeat the exercise until you start to feel fatigue in your kegel muscles, being careful not to chafe or get too close to orgasm.
• Technique two is manually tightening. Choose to either flex muscles #1 by itself, or muscles #1 and #2 together. Try to apply the least amount of stimulation that you can, and hold the clench for 5-15 seconds at 75% the hardest that you can. Do not go to 100% for more than 2 seconds. Then rest for the same amount of time you clenched, before trying again.

Final goals of this session, is to fatigue your muscles so they slightly ache at the end of training, but they do not hurt so much that they hinder you from achieving a full orgasm climax and normal cum. This completes basic kegel training! Now do this several times a week, for 10 years 😊

Advanced controlling of kegel muscles: relaxing

Once you are comfortable training your muscles, your body should be ready to be proficient at sex and copulation. But many of us know that sex is often more complex than just pumping semen into a partner, we want to last longer, stay harder longer, or orgasm more than once. The next step in learning is relaxing your kegel muscle reflex.

• All three of the muscle groups above can be controlled by way of mentally concentrating to calm them.
• -#1 group muscles are most easily calmed by just relaxing the whole pelvic floor. There are lots of techniques that range from breathing, stretching, to concentration. I use breathing and concentration.
• -#2 group muscles are harder to calm, because when they contract it is usually in response to something sexually intense, such as an orgasm. By predicting your reflexes, you can know precisely when to focus your mind to try calm them.
• -#3 group muscles in your prostate are the most difficult to calm, and most men have the habit of trying to flex sets #1 and #2 in attempt to get #3 muscles to stop pushing out semen during an orgasm. With practice, the same focus calming can be applied to this #3 muscle the same as the other two sets. This results in complete halting of an orgasm with mental thought alone.

Failure is always an option. You will need to get accustom to failure, because it is always a learning experience. Did you orgasm too early or fail to relax a muscle? That is ok because you are practicing every week, for years on end. Look forward to each day when you have slightly more control of yourself.

The final success of mastering Advanced Male Kegel Training: The Multi-Orgasmic Man

Some men can achieve different results, but one thing that might happen is you gain the ability to choose when you orgasm during sex, or how many orgasm you have during sex. You might be able to learn to dry orgasm many times, or wet orgasm many times. Reducing the refractory period or eliminating it is within reach of those who master their kegel muscles.