PC Muscle Routine:

Part One:
100 Kegels (quick pulsating 1 second squeezes)

Part Two:
Squeeze your PC muscle as hard as you can.
Hold this squeeze for 5 seconds, then slowly release over 2 seconds.
Do 50 repetitions of these.

Part Three:
Squeeze your PC muscle with as much force as possible. Hold this squeeze for 60 seconds.

What is a Kegel?
A kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise. These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. To feel this muscle movement simply stop and start the flow of urine. This isolation of the PC muscle is a kegel.

Why would I want to do Kegel exercises?
Kegeling provides many benefits in addition to being very important to Phase 2

• Stronger Erections
• Longer Erections due to blood hold capacity
• Larger head size
• Further ejaculatory Distance
• Sexual enjoyment is enhanced for both partners
• It can prevent prolapsed of pelvic organs
• It can help prevent leaking urine when you sneeze or cough

What is a Reverse Kegel?
I like to look at a reverse kegel as an extreme unflex of the PC muscles. To try and isolate these muscles try to push the flow of urine as hard as you can. This muscle movement is a Reverse Kegel. This movement will also play one of the most important roles in making length gains.

How do I do the Reverse Kegel exercise?
Once you have located this muscle movement you are now ready to make feel the difference between the Kegel and Reverse Kegel. Tighten or Kegel your PC muscle now push out doing a Reverse Kegel. Practice this variation. Become very in tune with the push and squeeze movements. The more comfortable you become with the two exercises the greater success you will have with the DLD Blasters.

Combining the Kegel and Reverse Kegel to work for you in an advanced stretching program.

Theory:
Below is a chart showing you exactly where your PELVIC FLOOR MUSCLE (also known as PC muscle) is located, and what daily exercise of the PC will do for you and your sex life. This particular exercise is the most important in the manual, and will save your life if exercised daily by giving you a healthy and well developed prostate.

Why exercise your PC?

• Development of your ejaculatory control muscle for unbelievable control over the premature urge to ejaculate.
• Development of a "muscular" looking penis.
• Ability to achieve ROCK HARD erections anytime you wish.
• Improved blood circulation for enhanced size, ability, and sensation.
• Drastically improved sexual stamina.
• Increase in ejaculation volume and intensity.
• Improved urinary flow.
• Ability to have many multiple orgasms without wearing out.
• Can actually help save your life by giving you a well developed healthy prostate.

Many of you right now are surly thinking "How the hell do I exercise that thing!?", but have no fear because many of you have already known how to locate it. Below we will explain where your PC is.

Above is a chart that displays the anatomy of your Pubococcygeus muscle, also know as your PC or pelvic floor muscle. The first step to beginning your PC workout is locating your PC. Some men have been able to locate their PC muscle for years and didn't even know it.
QUICK TEST: Get an erection. If you can make your penis move on it's own when you have an erection, you have located your PC muscle. If you cannot do this, then next time you go pee, stop the flow of urine before you are done. This muscle you use to stop yourself from peeing is your PC muscle. If you have a hard time doing this then you REALLY need this exercise!

Who needs to work out their PC muscle?
EVERYONE! Men, women, everyone will enhance their sexual prowess and energy by doing at least 200-500 PC flexes a day! True, some men NEED this exercise worse than others. Here's a list of problems that having a weak PC muscle will cause:

• Weak erections
• Weak ejaculations
• Low volume & intensity of ejaculation
• Premature ejaculation
• Impotence

PC FLEX EXERCISES:

Like we stated above, to locate your PC muscle you can stop the flow of urine during urination. The muscle you flex is your PC muscle. Ancient Taoists also called the exercise "tightening the anus" because of obvious reasons (it makes your anus tight when you flex).

Start out by doing about 10 or 20 to see how well you can focus on them. If your PC gets tired after 20 flexes, you are VERY out of shape! After you do about 20 or so, flex and squeeze real tight and hold it for as long as you can. Though this may be intimidating at first due to your lack of PC strength, within a few month of continual exercise, you will be able to hold off the urge to ejaculate just by squeezing your PC muscle as tight as you can until the urge goes away. Talk about sexual stamina!

Warming up: Start out by flexing and unflexing at a steady pace for a good 30 flexes. At the end of the set, rest for 30 seconds. Continue with 2 more sets, resting for 30 seconds between each. After this is complete you should have better control over your PC muscle due to the increased blood flow.

PC Clamps: Squeeze and release over and over again. Start with sets of 30, and build yourself up to a set of 100 or more. Some of us can currently do a single set of 700+ until I have to stop due to exhaustion. Your PC heals quite fast and you will find yourself waking up with ROCK HARD erections every morning! Make sure you do at least 300 PC Clamps a day for the rest of your life. You will soon find that it's the best move you could make for your sexual health and ability.

Long Slow Squeeze: Warm up with a set of 30 clamps then flex as hard and as deep as you possibly can. When you cannot squeeze any deeper, hold where you are at for a 20 count. Rest for 30 seconds. Repeat 5 times. After a month or so of exercising, you should be able to do squeeze and hold sessions for at least several minutes at a time. This particular exercise will give you absolute erections of STEEL and ability to last as long as you want in bed. Eventually work your way up to 10 sets of 2 minute long holds. It may sound like a lot now, but wait until you start to see the benefits! You'll be exploding across the room when you ejaculate! We've been told that it is this very exercise that has made Peter North so popular in the porn business!

The PC Stair Steps Workout: This exercise is simply tightening and loosening your PC muscle in increments. Begin to tighten your PC, hold, then tighten more, hold, a little more, hold, then tighten all that you possibly can and hold. Hold this for 20 seconds, then untighten a little bit, hold, untighten a little bit more, hold, a little more, hold, then finally release the rest. Do this 5 times with no rest in between.

The PC Tremble: Begin to tighten your PC muscle VERY slowly. SO slow in fact that it should take 5 minutes to complete. At some point you will feel that you can no longer tighten your PC but KEEP GOING! Go beyond where you think you can go. Keep tightening until your PC begins to tremble. Hold VERY TIGHTLY at that point and breathe very slowly and deeply for 30 seconds. At the end of 30 seconds tighten your PC even more, continually trying to gain new ground. When the burning becomes overbearing finally release and do 20 PC clamps. You should be very exhausted after this exercise. Do one set every day at the end of your workout.

In practice:
This images are just to form a picture on how exercise should look like. Exact guidance on how to preform this exercise is under chapter Instructions!

Sample: Performing a PC muscle exercise
Sample: When performing a PC muscle fitness/kegels it should look something like this

Useful tips:
 

T I P :
We had found that it is both convenient and efficient to do your PC workout everyday while you drive. Everytime to drive somewhere, BLAST THAT PC!!! You will thank us in a few months! A good workout we've found to do is to just start flexing my PC at a red light and keep going until the next one. Within a few months you will find yourself getting erections ALL THE TIME, especially when you wake up in the morning! Remember, if you do any exercise from our Program, this one is by far the most important because like we've said before, it doesn't matter whether you have 9" or 4", if it's not ROCK HARD, it's like having nothing..