Proper Kegel Dosage

Hi Face Guy,

Thought provoking question. Did some hunting. Unfortunately, I've got little more than conjecture that's "all over the wall."

My Uro put me on them when I was a new Uro patient around my 62nd birthday. I just re-read his handout. It says do 30 per session -- no length of time to hold each contraction. The procedure for finding the PC group and doing one kegel seems to ask for max contraction. I thought this was a pretty good handout until you asked these questions.

Over in the Yahoo A-S-I forum (Erectile Dysfunction) we push kegels for guys with P.E. And, I've added my Uro's handout to the ASI section.

I've never overdosed on Kegels though. Early in my Aneros practice, the p-tab was bothering me and I 'muscled-up' with a lot of Kegels and had my wife coach me. (she has nice fingernails !) 🙂

So, Google came up with a whole course on the subject: -- Kegel Exercises For Men - AskMen -- Those routines are pretty rigorous and beyond my current capacity.

Recently I've been studying up for an assault on e-stim. The Slightest Touch folks use a set of a dozen moderate PC contactions as an arousal builder and they want those held for 30-45 seconds. -- http://maymay.net/maymay/sm/Aneros,%20Slightest%20Touch%20and%20the%20Super%20O.pdf --

To be relaxed and not distracted by those, I'd guess that practicing with sets of 15 to 20 at full intensity for a minute would be a reasonable workout. Three sets of those would be an hour workout which could be multi-tasked with other activities.

So, I'd comfortable with 3 sets of 20 contractions to max intensity as a maintenance routine. No clue as to how long to hold them.

If someone has a recommendation based on some documented Physical Therapy or muscle building studies on targeted achievements for an adult male, please post.

Thanks for the advice. I will ease into them with these lower numbers and see how it progresses.

Note that I'm not an expert on any of these topics and I've only done kegels a few times. But here's what my intuition is telling me...

If doing them before taught you not to relax during sex, the natural solution would seem to be building relaxation, and not just tension, into the workouts. Make your workouts less regimented and more ebb and flow based on what feedback your body and your arousal is giving you. Alternate the times when you're tensing the muscle with times you're relaxing it deeply and entirely.