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Table of Contents

Table of Contents

Medical

Disclaimer 3

Introduction

Hoe Does Penis Enlargement Work?

Safety First

Prep Work

Beginner

Exercises 14

Beginner

Routine

Chart 20

Advanced Length Exercises

Advanced

Girth

Exercises

Advanced

Routine

Chart

Erection Health

READ THIS GUIDE FROM START TO

FINISH

Medical Disclaimer

I’m not a doctor. This guide is for informational
purposes only and is not intended to treat, cure, or
diagnose any disease, health problem, or other
medical condition. If you have a medical problem or
think you do then consult a doctor. Failure to follow
this guide correctly, doing the exercises incorrectly,
or overdoing the exercises may result in injury to
your penis and other surrounding areas. Possible
injuries may include strained ligaments, pulled
muscles, burst capillaries, and/or erectile
dysfunction. Do not perform any exercise unless you
completely understand how to perform them. This
guide is for informational purposes only and isn’t a
substitute for medical advice. I’m not to be held
liable for any injury you may endure as a result from
using it.

Introduction

Natural Penis Enlargement takes effort and patience.
If you put in a consistent effort it’s definitely possible
to gain at least an inch within the next two months.
One of the most important things to remember is
that you should never try and force the exercises
past your limits. You don’t want to cause any injury.
Just be patient and the results will come over time.

It’s absolutely critical that you read this guide from
start to finish so you completely understand every
aspect of penis enlargement. Take your time and
don’t over work yourself. So far none of my
customers have reported any injury. But keep in
mind that it does happen. I’ve heard of others being
injured that used other programs. If you exercise
safely and gently you shouldn’t have any troubles.

How Does Penis Enlargement Work?

Penis enlargement is achieved through 3 types of
exercises. Some are for length, some for girth, and
others address both.

Here are the 3 ways that penis enlargement can be
achieved.

1. The suspensory ligament connects the penis to

the body. It’s located right above your penis at
the base of the shaft. This ligament can be
stretched, which will allow more of the hidden
part of your penis to hang out. This type of
exercise is exclusively for length gains.

2. The Tunica is the thin elastic layer that

surrounds the outer Corpora Cavernosa.
Because of the Tunica’s elasticity it can be
slowly stretched over time. This will allow the
Corpora Cavernosa to also expand in size as it’s
blood capacity increases. This type works for
both length and girth.

3. The Corpora Cavernosa accounts for the

majority of penis size. It’s the two main
chambers that are separated by the urethra in
the middle. These chambers are what expand
and hold blood during an erection. The cells and
blood chambers here will expand to grow bigger
and stronger if forced to adapt. These types of
exercises are mainly for girth but may also
produce some results in length.

Safety First

Being safe when performing enlargement exercises is
important. I hope I didn’t scare you with the medical
disclaimer, but it’s necessary both legally and
actually. Nobody has ever reported to me of serious
injury so I’m sure you’ll be fine.

The most common side affect is burst capillaries that
are about the size of a grain of sand. They appear as
a tiny red spot. They’re usually harmless and will
fade away in a few days. They appear because the
exercises force more blood into the penis than usual.
It bursts the cell walls, where bigger and stronger
new cells are regenerated. These spots appear more
often in the beginning stages because your penis is
not used to the exercising. If these spots appear in
large volumes (more than 5) you should give
yourself a couple days off from exercising until they
fade away. If you ever experience any persisting
spots or pain make sure to see your doctor again.

Even if you’re not sore from the exercises you should
always allow two days per week for a break. Don’t do
any exercising during these days. This is to allow
proper healing of the penis and regeneration of cells.
If your penis or any surrounding areas feel strained
or sore in any way take some days off until it feels
better. Overdoing the exercises or continuing to
exercise when you’re sore is what leads to serious
injury. Be gentle with yourself!

The most important thing you can do to prevent
injury is to warm-up first. Warm-ups need to be
done before EVERY exercise session.

Warm-up techniques:
Before you begin any exercising you should start off
with a 2-5 minute warm up.

My favorite warm up technique is to get a washcloth
and soak it in warm/hot water (Don’t burn yourself).
Then gently massage your flaccid penis and
surrounding areas with the washcloth. The idea is

that the warmth and moisture will make your penis
more elastic and loosen up the muscles and
ligaments. Do this for a few minutes

After you’ve massaged and loosened it up, you can
gently do some warm-up stretches. Grip right below
the Glans (head) of your penis. Make sure you are
gripping the actual unit and not just the skin. Gently
pull your penis outwards, then left, right, down, and
up; each direction should only be held for 2 seconds.
Don’t be too aggressive as this is just a warm up
stretch. This stretch must be done with a totally
flaccid (limp) penis.

Some guys like to take a hot shower before doing
exercises to get everything warmed and loosened
up. This is a great idea; in fact it is ideal to do your
exercises while in the shower or bath. This will keep
you warm and loose throughout the whole exercise
routine.

Pitchers in baseball always warm up first. If they
didn’t they would be pulling muscles and ligaments
all the time. The same concept applies to penis
enlargement exercises.

Preventing injury from enlargement exercises
is very easy if you just follow these simple
steps:

•

Always warm up.

•

Back of your exercising for a few days if you feel
sore or think something isn’t right.

•

Always allow at least a two-day
healing/regeneration period each week.

•

Don’t be to aggressive when doing the
exercises. If any of them are causing pain then
you’re being to aggressive.

•

Be patient. Don’t spend two hours a day
straining yourself thinking results will come
quicker. The penis needs proper time to heal
and regenerate more cells and blood chambers.

Patience and a balanced exercise is not only
safer, it will give you more results.

•

Make sure you fully understand how to perform
the exercises before attempting them.

•

Like I said in the medical disclaimer, consult a
doctor or qualified medical physician before
attempting any exercises.

Prep Work

Before you begin there are a few preparations to
make.

•

Most of the exercises require lubricant. You can
get some at the local store or from an online
supplier. I list some suppliers in the resources
section.

•

If you got long pubic hair around the base of
your penis it may cause irritation when
performing the exercises. I recommend
trimming it to ¼ inch or less.

•

Measure your length and girth right now so you
can notice your gains in the future and
determine what exercises are the most effective
for you.

•

Tell yourself right now you will set up a routine
and dedicate the time it takes to achieve real
results. Inconsistency with the exercises will
give you nothing. You need to understand that
safe penis enlargement is a long slow process.
Think about it, would it seem natural and safe
for your penis to grow 3-4 inches in a month like

Beginner Exercises

Your first two weeks will consist of basic exercises
that are designed to lay the foundation for the
growing process. They will get your penis developed
and strong enough to handle the more advanced
exercises.

As much as you might want to move on, make sure
to stick to the beginner plan before advancing. Again
this is for safety reasons.

There are basically two types of exercises you can
perform during these initial two weeks. These will be
wet jelqing and basic stretching exercises.

Wet jelqing mainly increases girth, but will help with
length as well. It’s an exercise you should continue
to practice even when you become an advanced
user.

Wet jelqing step by step:

1. You will need lubricant for this exercise. Lube

both your hands and your penis. It’s important
that you maintain a 20-40% erection at all times
during this exercise. More or less will either
cause injury or it won’t be effective.

2. Now make a circle (the O.K. symbol, pictured

below) with your thumb and forefinger around
the base of your penis. The other three fingers
should be facing away from your body. It’s kind
of like reversing masturbation. Have a firm grip,
but don’t strangle yourself.

3. Now with a firm grip, slide your way down to

where the shaft meets the head. Make your
stoke last 2 seconds. Instead of simply sliding
across the shaft like masturbation, you will need
to get a firm grip and slowly slide down it. This
will force the blood through the penis in
quantities it’s not use to, resulting in a size
increase over time.

4. After you complete a stroke, take your other

hand and repeat the same process. Your other
hand should be ready to go right after the
current hand is finished. It’s kind of like milking
a cow.

Here are some pictures to give you a step by step
visual of wet jelqing.

Make the O.K. symbol

Your other hand should be ready to perform the
same action once this hand is complete. Always jelq
in a downward motion and if you start to get an
erection back off until it goes down.

Basic Stretching
The best way to increase penis length is by doing
various stretching exercises. Throughout your first
two weeks you’ll want to stick with some basic
stretches. Beginners usually experience slight pain
and discomfort after the first couple sessions. This is
normal; your penis is not used to being stretched.

The beginner stretch is similar to the warm up

stretch.

1. This exercise is done with a COMPLETELY flaccid

(limp) penis. It doesn’t require lube.

2. Grip right below the Glans (head) of your penis,

just like the warm up exercise. It doesn’t need
to be extremely firm, just enough to keep it held
in place.

3. Gently pull your penis straight outwards until

you feel a little tension. Hold it stretched for 10
seconds. Make sure your PC and BC muscles
remain relaxed throughout the stretch.
Contracting them can cause pain or injury. If
you feel any pain you’re pulling to hard.

4. After the stretch, gently slap your penis against

your thigh to get the blood flowing again.

5. Do the same 10 second stretch again except this

time pull downwards. Follow with another thigh
slap.

6. Again do the 10 second stretch except this time

go left and then right. It doesn’t matter what
order. Follow each with a thigh slap to keep the
blood flowing and to keep loose.

7. The last 10 second stretch should be pulled

upwards. It’s the most sensitive direction to
stretch, which is why it goes last. Be careful not
to stretch to hard on this last one or you may
injure yourself.

Beginner Routine Chart

Always warm up first and use safety

Day 1 2 3 4 5 6 7

Routine

2 Stretches

30 Jelqs

off

2 Stretches

30 Jelqs

off

2 Stretches

60 Jelqs

Day 8 9 10 11 12 13 14

Routine

off

3 Stretches

100 Jelqs

off

3 Stretches

100 jelqs

off

1 Jelq = A stroke from one hand. Take a 45 second
break between each 30 jelqs, 15 on the first day.

1 Stretch = A stretch to all 5 directions. Take a 1-2
minute break between each stretch.

Adjust the routine to what feels comfortable to you.
Know your limits and don’t go past them.

Advanced Length Exercises

Do not attempt advanced exercises until you’ve done
at least two weeks of beginner exercises.

You don’t need to perform all of these exercises. Test
each one and see what works best over time.

The Advanced Stretch
I’ll talk about this exercise first. It’s basically the
same stretches you did as a beginner except this
time you’re more aggressive.

1. Do the exact same thing you did in the

beginning stretches.

2. This time hold for 15 seconds and be

considerably firmer when stretching. You should
be able to handle firmer stretching by now. Still,
be careful. If you feel any serious pain lay off.

The Railslide
The Railslide is one of my favorite length exercises.
It’s effective and at the same time not very time
consuming. It’s goal is to stretch the Tunica.

1. Get your penis and main hand lubed up. Penis

must be flaccid.

2. With one hand make a fist with your thumb

pointed out, as pictured below.

3. Use the other hand to hold the head of your

penis up, pull it slightly upwards and hold it
there firmly.

4. Take your “fisted thumb” and place it firmly over

the base of your penis as pictured below.

5. Starting at the base, push firmly across the

shaft with your thumb in a downward motion.
The penis should bend as you do this because
you’re holding it up with the other hand.

Targeted Stretch

This next exercise is more intense and focuses on
stretching the Tunica in three sections.

1. This exercise works better with lube but it’s not

required. Your penis needs to be kept flaccid.
Keep your PC/BC muscles relaxed.

2. Grip the head and pull the penis outwards with

one hand.

3. Now take your forefinger of your other hand

(some prefer a pen or pencil), and place it below
your penis about 1/3 of its length. Now bend the
remaining 2/3 of your penis over your finger.

4. Hold it bent for 10 seconds then release. Slap

your penis against your thigh to get the blood
flowing again.

5. Now this time place your forefinger on top of

your penis 1/3 the length and bend it over. Do
another thigh slap.

6. After completing each stretch both up and down

you can repeat the same process at 2/3 the
length, and about ½ inch below the Glans.

The black dot is your forefinger or “bar’ of choice.

Place the bar below the penis about 1/3 of the length
and bend the penis over it, hold for 10 seconds.
Then do the same thing except place the bar on top
and bend it over that way. (not pictured)

Super Stretch

This is another tunica stretch. It’s aimed at
stretching the base of the tunica, increasing length
and giving your penis a stronger support system.

1. I don’t use lube for this exercise but some

people prefer to. Do what feels comfortable to
you. Your penis needs to be flaccid. Make sure
to keep the PC/BC relaxed.

2. With one hand hold your penis upwards.

3. With the other hand use the inner arch of your

thumb to press down on the base of your penis.
Feel the stretch and hold it for 15 seconds.
Make sure when pressing down that you do so
downwards & outwards. See picture below.

The Gainer

The Gainer is designed to stretch and strengthen the
main suspensory ligament attached to the top of the
penis where it meets the body. It also stretches the
tunica. Stretching this ligament allows some of the
hidden penis to hang out. This is probably the best
exercise for length. Ligament stretching can only go
so far though, after about 6 months you’ll have to
rely on tunica stretches if you want to see any more
gains. You can usually get ½ to 1 ½ inch gains from
ligament stretching, depending on the person.

This exercise is easy. It must be done flaccid.

1. Stand up. Raise one leg up to a coffee table, end

of a couch, or something 2-4 feet off the
ground.

2. Take your hand and reach below the leg that’s

raised.

3. Grip right below the Glans (head) with that

hand. Make sure you’re gripping the unit and not
the skin.

4. Then gently pull/stretch your unit underneath

towards your rear.

5. Pull it enough so that you feel the ligament

stretch, but don’t yank to hard or else it will hurt
and be painful for a few days. As you advance
through the weeks you’ll be able to stretch
harder.

6. Hold the stretch for 10-30 seconds depending

how advanced you are.

7. Do 5-20 stretches depending on what feels

within your limits.

Advanced Girth Exercises

Flex & Hold
The flex and hold is my favorite exercise for girth.
It’s basic but still very effective. This is a good
exercise to do after jelqing.

1. Get a full erection. No lube is needed.
2. With an erection flex the BC muscle so the penis

and head fill with even more blood. You’ll notice
your erection get’s harder and slightly thicker.

3. After it’s fully flexed, grip the base of your penis

with an O.K. symbol so the blood stays trapped.
Hold for 10 seconds then release.

4. Wave your penis around to get the blood flowing

again.

5. Allow at least a 10 second break, and then

repeat.

Be careful when doing this exercise. If you over do
yourself you may burst a serious blood vessel, vein,
or capillary. However, it’s normal to see tiny blood
spots, after all what you’re doing is bursting cells so

bigger stronger new ones take their place. Make sure
you don’t squeeze the BC to hard or grip to hard for
long. You have an erection in this exercise so you
have to be careful.

Filling your penis with more blood than it’s used to is
the best way to increase girth. The Flex & Hold is an
easy way to send a surge of blood and hold it there.
Wet jelqing is also very effective for girth.

The Squeeze

1. Get a 50% erection.
2. Flex the BC so your head expands and fills with

blood. Try not to let your erection get over 50%.

3. Once your head is at max size, grasp the base of

your penis to trap the blood.

4. Now with your other hand, gently squeeze your

flexed head. When you do this the blood in the
head will then rush to the shaft and expand it.

This exercise can be dangerous if you squeeze your
head too much. Be gentle and don’t squeeze so hard
that it hurts. This exercise is not necessary; it’s just
an alternative that some people prefer over the flex
and hold.

Wet jelqing will increase girth
Wet jelqing, though classified as a beginner exercise
here, is still very effective for increasing girth and
should be continued throughout your advanced
stages. If increasing girth is your main goal than
jelqing is a must.

Massaging
Gently massage your penis with warm water after
exercising using your fingertips or a cloth. Massaging
the penis can help in the healing and regeneration
process. It can also give you faster results and it
helps improve the effectiveness of the girth
exercises.

*Advanced Routine Chart

Always warm up first and be safe

Day 15 16 17 18 19

Routine

off

30 Jelqs

10 Gainers

5 Adv.

Stretches

off.

off

10 flex &

hold

5 Adv

Stretches

10 Gainers

off

Day 22 23 24 25 26

Routine

30 Jelqs

10 Gainers

5 Adv.

Stretches

off

off.

120 Jelqs

15 Flex &

Hold

5 Gainers

off.

off

Gainers

5 Adv.

Stretches

15 flex &

hold

*Please note this is just an example of a balanced
length and girth exercise routine. Try out the
exercises and see which ones you prefer. You will
want to adjust your routine based on what you’re
going for, length or girth. The easiest routine is to
just stick with jelqing and the ‘flex & hold’, along
with some ligament stretching like The Gainer.
Figure your limits and adjust a schedule accordingly.
Remember, know your limits and never force
yourself past them. If you feel soreness or pain lay
off until it subsides. Be patient and consistent with
your exercises and the results will come over time.

Erection Health

As men get older their erection usually gets weaker.
Even if you’re young you may not be experiencing a
rock hard erection. When it comes to the strength of
your erection, blood flow is the most important
factor. The exercises above can help increase blood
flow. Here are some tips to keep your blood flowing
& your erection prime.

•

Keep your PC and BC muscles in good shape.
These muscles, particularly the BC, are
important to erection strength and control.

•

Eat healthier. Try to cut back on the fatty foods.
At the very least add some fish to your diet or
take omega 3. This will help from the cholesterol
building up and eventually weakening your
erection or causing cardiovascular problems.

•

Get some exercise! Exercise is the best way to
increase blood flow and you’ll feel 100% better.
Also, like I said, about 1/3 of the penis is
actually inside the body. When you put on fat,
your penis doesn’t expand with the fat, the fat

covers it! This means your penis is visibly
shorter! It’s estimated that a man who is 30
pounds over weight is losing 1 inch in penis
length.

•

The more relaxed you are during intercourse or
masturbation will also determine your erection
strength. The blood flows easier when you’re not
all tensed up.

•

Erection problems can also be caused by a low
libido. If what you’re doing just isn’t getting you
going, you need to try and spice things up in the
bedroom.

Natural penis enlargement is definitely possible but
you need to put in a solid effort and be dedicated to
the long time it takes. Most importantly you need to
be consistent. Forgetting to do the exercises every
other week won’t cut it. Have patience and always
remember to be safe. Know your limits and design
an exercise routine that fit’s your needs. Good luck.

Matt Gorden