http://www.returnofkings.com/wp-content/...68x496.jpg 768w, http://www.returnofkings.com/wp-content/...37x541.jpg 837w, http://www.returnofkings.com/wp-content/...67x431.jpg 667w, http://www.returnofkings.com/wp-content/...62x169.jpg 262w, http://www.returnofkings.com/wp-content/...74x371.jpg 574w, http://www.returnofkings.com/wp-content/...iagram.jpg 873w" sizes="(max-width: 667px) 100vw, 667px" />

If there is anything that I have learned from my forays into physical culture and life in general, it’s that any weakness, be it mental or physical, can be trained and overcome, and with eventual success is likely to come repeated success. This even extends to your sex life.

http://www.returnofkings.com/wp-content/...2x162.jpeg 262w, http://www.returnofkings.com/wp-content/...shrug.jpeg 500w" sizes="(max-width: 500px) 100vw, 500px" />

Some Background Information

“How the hell can I train to improve my sex life, Larsen?” you might be asking yourself in disbelief. There are, in fact, many ways of doing it—ranging from developing your skills in foreplay to learning new positions. You might even give the fingertip push-ups a try to develop hand strength and endurance for…various reasons.

But rather than those, this article discusses a specific method of muscular training that will specifically aid your sex life, which I already know is a goal of yours. Because it’s a goal of any man who’s honest with himself, even if he ostensibly has no sexual issues-because who doesn’t want better sex? Nobody, that’s who.

The muscles that will be trained are the pubococyggeus muscles, a sling of muscles that runs from the groin, across the perineum, and up towards the anus.

Through a special group of exercises, known as pelvic floor exercises or Kegel exercises (After Dr. Arnold Kegel, their discoverer), both men and women can become capable of consciously flexing their pelvic floor muscles, and this provides a variety of physiological and sexual benefits.

The Benefits

For men, the main benefit (at least in my experience) is increasing sexual stamina and potency. Some men claim that they can flex themselves into a full erection, and report more intense orgasms, but unlike the increased stamina, I have never experienced these.

For those men who don’t last very long in the sack, kegels just might be the ticket to improved sexual performance for you, and increased sexual satisfaction for her. To be blunt (to the point of being profane), the simplest way to make a woman orgasm is to give her a hard and fast rogering until you receive some sign of completion (if you need me to explain what these signs are, peruse the site some more and practice the techniques it describes). However, most men don’t have the physical capacity to last this long, which is why, if the woman is to climax at all, other methods are typically used. Kegels have given me that capacity (though I admit there is always room for improvement), and judging from their reactions, I think I’m doing an alright job.

I realize that some other articles on this website state that men shouldn’t concern themselves with sexual stamina, and I also realize that in saying this I may lose my “cred” with the keyboard alpha males in the crowd, but I actually do concern myself with making the women I sleep with orgasm for two very important reasons.

One is the raw sense of satisfaction I get—emotionally, it feels pretty damn good to have a woman screaming your name, invoking the name of God to praise your sexual prowess, and telling you how you make all of her exes look like complete chodes in comparison (yeah, I need to hear people tell me how good I am on occasion. Sue me). The second is… shall we say, economical: when you’ve given her a screaming orgasm once, she’s going to come crawling back for more, and not going out prowling for girls saves you time and effort which you can instead use to do literally anything you want.

http://www.returnofkings.com/wp-content/...-cling.jpg 298w" sizes="(max-width: 421px) 100vw, 421px" />

“Crawling back for more”, taken literally

As mentioned before, women are also capable of doing these exercises. Unlike men, they regularly report having easier, more frequent, and more intense orgasms from this training. In addition, these exercises also provide them with greater muscular control over their nether regions. And, speaking from experience, that muscular control can be used to tremendous effect.

How To Train

So, having prattled on for about 400 words on why you should do these exercises, I suppose I should now explain how they’re done.

The first step is to “find” the Pubococcygeus Muscle. Many people who first try to do these exercises—such as myself in high school—will end up flexing their sphincter, their abdomen, or other muscles in the area. Obviously, this does nothing to benefit the PC muscle, and will not help you sexually.

The PC muscles are those used when the flow of urine is suddenly halted. The next time you take a leak, suddenly halt the flow, feel the sensation and note where you feel it. The most common mistake made is people flexing their stomach muscles and not the pelvic floor muscles—to fix this, place a hand on your stomach as you flex the PC muscles. If you feel your abdomen flexing, you’re doing it wrong.

A Basic Routine

My routine is as follows:

1. Hold it for as long as you can with proper “form”—just flex and hold. Start with five or 10 seconds, and build up gradually to a minute and more.

2. Clench, hold for a period of time, release, and repeat. Start with five second “reps” and maybe three sets. Increase the held time and “sets” as you get stronger

3. Rapid clench-and-release. Start with a set of 10, and gradually increase.

This routine can literally be done anywhere-driving in the car, while sitting on the computer, anywhere that you’re alone. For obvious reasons, I’d avoid doing this in public, though people will usually not be able to tell. Wherever the place, increased sexual potency is at your fingertips.

Read More: 3 Ab Exercises Every Man Must Know

Quote:I'll preface by saying I've been at this NoFap deal for at least four years. Trying to quit, going long stretches of NoFap or NoPorn. This is nothing new.

About a year ago that I realized I never really snapped the porn addiction. Even on long NoFap streaks, I would still edge and get a little dopamine rush looking at porn. It was a regular occurrence and did not help with NoFap.

For most of 2016 I would go a few weeks without jerking off, then maybe watch some porn...I really half-assed things. I had other business going on and if I wanted to jerk off I wouldn't resist as much as I should. In the summer I had some health issues and used masturbation to cope. This was bad so I started NoFap again, but then I was disappointed in performance in bed.

Towards the end of the year I started trying edging (once again) to extend performance. This helped some but I found my performance issues to be mental, not physical. I would get worked up and excited, then blow my load. At this point I was frustrated with edging. I did it for months and did not see results, PLUS I was cuming a few times a week so mental clarity was done. I was using porn because I wouldn't naturally get hard on cue to edge. So I stopped.

One of the issues I was dealing with during eding is pelvic floor imbalance. I have a strong kegel and can move my dick on command, but can't figure how to reverse kegel for my life. I tried doing reverse kegels but it's difficult to dedicate time to.

At this time I was reading PEGym.com a lot. There is A LOT of broscience on that forum, but the guys mean well and post their real experiences. There's one guy on there who really stuck out. His username is JamesMonroe, he tried edging, death grip, NoFap, etc. After many countless attempts he finally got over PE by "having sex a lot with his gf." He had posts where he was blunt about it all, explaining how the exercises helped but he never got over the hump until the was banging constantly. Months of sex in a committed relationship reset his mental pathways and cleared up his pelvic floor.

Therefore I provide the following hypothesis of my problems:

Problem #1 - Mental - Extended porn sessions builds up dopamine in my brain until I jerk off and blow my load quickly. This is how I've jacked off for most of my life. When I was a kid I would watch porn on the family computer and then go to the bathroom to jerk off. When I was in college I had a roommate and would do the same. Now out of college, I only jack off when I fail NoFap and go down the rabbithole (softcore, hardcore, jerkoff).

This explains first-time performance anxiety. So excited to bang a new chick I blow fast.

This problem is an uncalibrated dopamine feedback loop. My brain gets extremely excited when good things are happening, and sad when things are going bad. This also correlates with anxiety/panic attacks I've had most of my life (topic for another thread). Curing anxiety by getting off prescription pills has calmed my mind more than any drug, so instead of having my brain ride peaks and valleys, I want it to be steady.

Problem #2 - Pelvic floor imbalance - I've been practicing kegels for a long time, people were preaching it on the original NoFap subreddit. They're fun to do, so I would do them while watching porn and even during sex.

How I plan to fix these problems -

#1 - long term NoFap and NoPorn. At least a year, to rewire my brain. I have reached 3 months and have confidence I will continue strong.

#2 - have sex as much as possible to correctly rewire my brain. Even though I racked up some notches, I didn't have a serious girlfriend until I was 20, so my sex life was sporadic, drunk, and under the influence of regular masturbation. Right now I have 2 girlfriends I'm banging raw. My performance is much better because I'm relaxed. I know these girls, and enjoy the experience.

#3 - meditation, and lots of deep squats to stretch the pelvic floor.

#4 - reverse kegels. All the time. I do it whenever I'm bored or thinking about my dick. It's actually relaxing.

So far the experiment is going well. I have sex at minimum once a week. My mental clarity is off the charts, thanks to dialing in all aspects of my life. If I don't bang for 6 days I start getting strong strong urges. I stay busy during the day so they don't affect my concentration, but they do strike hard at night. I regularly take OptiZinc and high dose magnesium which helps me knock the fuck out. If I get horny at night I'll put on some meditation or hypnotism tapes. If these don't work I take melatonin or 5-HTP.

I'm excited with how things are going. I know that if I lose these girls it'll be a challenge stocking my sex life up again, but that's what game is there for.

"Years of conditioning cannot be overcome in mere weeks."