Hi everyone!

Been here for some time, tried something but life choices were made and I was out of PE. Now I’m back and saw tooooons of new info here and I’m still not 100% sure how to approach PE now. So I thought I would try and make a quick summary of couple old and new “techniques” and maybe BD, Perv and all other pros will help me here.

So first things first - less is more!

Too much fatigue, too much stress for tissues and not enough rest will impede one’s progress!

Today BD said that he’s doing 4 days a week focusing on length. Based on this statement I’d discard the 1-3 protocol and propose 1-2 protocol with one day of complete rest! Thoughts? My reasoning - more rest, more time for tissues to recover and grow, more time for YOU to live your life outside PE.

OR ditch this completely and only focus on DAY ON / DAY OFF BD's routine (shared in the end)

Moving forward - APEX as high tension extender is a step up from regular extenders AND from hangers. Why? 2 way force application, easy control over tension applied, easy control over angle of stretching and overall comfort of use (you don’t have to sit on the high chair - comfy sofa instead). I do use vacuum hanger (I live in EU and can’t afford apex right now, maybe going to buy if for my birthday) but I’d advise to get apex for new joiners etc.

Water trick - please use some water with vacuum cups and this will take your comfort to the next level. On Pervs account you will find how he does that. I do have different cups and I’m unable to squeeze the water out (maybe I’m not skilled enough) so I use the little pump to get the air out of the vacuum cup.

Advances in tunica work - tunica release and tunica scraping (guasha style). Doing that pre-session will give you massive results. It will help with length work and girth work. I’m not sure about the numbers but 3-5min (up to 10) before session will be enough.

Interval length and girth protocols - so again we’re doing less work to gain more.

For girth it’s like: 5 times 2 minutes of work, between 7 and 11Hg (8-10 is a sweet spot). Even one set of this will give great results. If you want more work then rest 5-10minutes and repeat that for the second time. I would not encourage the third one and that’s a loooot of stress. Less is more.

About length: Start with pre-stretch as follows - 10 times 1 minute hanging/extending. You can start with “normal” weight for you or build it during this phase. Then you proceed to main event - 4 times 5 minutes length work. And if you want more then add sets (one extra set every two weeks, less is more). What about weight? I wouldn’t increase it too much but that would depend on your stretch% (calculated from bpsfl pre/post session).

One user reported 15mm BPFSL and 0.25in BPEL increase just in 8 weeks!!! link

During length sessions you could do some tunica release - please see Pervs post and PH vid

And that's tunica scraping - link

Heat addition - you could use heating pads while doing length/girth work. Please do not use too much of a heat and be safe.

Bundled stretch - I would add this as tunica work before your main training. Let’s say 1 set each side for 2-5minutes. So you twist your D clockwise, extend or stretch for 2-5min, rest for 10-30 seconds, rotate the D counterclockwise, stretch 2-5min and then proceed forward.

Theragun warmup - you could use a massage gun before training to warmup tissues, 1-2min is enough. And you could do that after the girth workout after rolls to prevent discouloration.

Measure you D - do that every week to track your "main" progress and measure yourself pre/post PE session. And please try and measure in [mm] as it's more precise method. Below you will find instructions made by UnrulyRooster:

1. Pre-session measurement - before starting your session get a ruler and measure your bone pressed stretched flaccid length. Note the measurement.
2. Conduct your PE session.
3. Post session measurement - Remove all equipment. Measure your bone pressed stretched flaccid length again and note the measurement.
4. If you’re not good with numbers just use the link for a calculator to do this next part for you. On the website the second calculator that states “blank is what percent of blank” is the one you’ll use. Input your post session measurement from step 3 as the first number and you pre session measurement as the second number. The output will give you the strain rate. You’re looking to get 102-103%. The calculator will show you the formula used to get this answer, which is just step3 divided by step1 and then you move the decimal place over two spots in the final answer.
5. Adjust session if necessary - If you landed under 102% you should increase the next session length by 5-10 minutes. If the next session still does not get to 102-103 you will decrease the time back to the original and increase the weight or tension. Repeat the process. If you are over 102-103 you can actually decrease weight or time depending on what’s convenient for you. I prefer to reduce weight, but if you get benefit out of the shorter session you can do time as well. You’re probably safe to land in the 104% range but once you’re creeping into 105 % you may be much more prone to develop an injury.

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Training plan:

Day 1 - length day:

• 1-2min of massage gun.
• 25-50x tunica scraping with GuaSha (times per side/area)
• 9-12x1min warm up sets of length work (straight, bundled left, bundled right, repeat 3-4x)
• 4x5min of main sets (every 2 weeks add one set) (tunica release technique on the 1st set if you want)
  • OPTIONAL:
    • 5x2min of interval pumping
    • Rolls and 3-5min of massage gun

Day 2 the same as day 1.

Day 3 - girth day:

• 3-5min of massage gun
• 50-100x tunica scraping with GuaSha (times per side/area)
• 2-5min per side x2 of bundle stretching/extending (if you did a lot of scraping then you can skip this)
• 5x2min x2 of interval pumping
• Rolls and 3-5min of massage gun

Day 4 - as day 1 and 2 - length.

Day 5 - as day 1, 2 and 4 - length.

Day 6 - as day 3 - girth.

Day 7 - FULL rest!

Alternate (BDs) Training plan:

• Tunica scraping 50 scrapes top left and right
• BFR massage 5 mins
• 10 1 min fatigue sets with apex shooting for 10 lb of tension
• 6 5 min sets of strain
• 5 sets 2 min of interval pumping
• above is 4 days a week

static clamping 1 set 10 min every four days Later I’ll edit this post to improve its look and content :) thanks for reading.

^{1st edit - tunica work while hanging proposal, please verify 2nd edit - measuring info added, formatting improved 3rd edit - changes to the routine and alternative routine added 4th edit - more changes}