Please help me build a schedule for training. I'm a beginner

Originally Posted by sameel

(1) The first step is to bring your pelvic floor into balance.
First thing which you need to do is fix your involuntary kegals and bring your pelvic floor into balance. When it is achieved, your pelvic floor will stay relaxed naturally and you will not feel the urge to ejaculate. You can learn to do reverse kegals. Read the following thread:
http://www.pegym.com/forums/premature-ejaculation-forum/42035-confusion-reverse-kegels.html

Another thing which can help you is deep breathing combined with reverse kegals. You can do this throughout the day to make it your second nature. Here is a good thread on it: http://www.pegym.com/forums/prematur...se-kegels.html

Do some exercises to stretch the muscles of your legs and the pelvic floor area. Yoga exercises like butterfly stretch is a good for this purpose.

(2) The second step is to re-train your ejaculation reflex. Simple rule is to suppress it with a competing reverse kegal. When you masturbate, simply do a reverse kegal when you anticipate an involuntary kegal. When I got started on it, almost every stroke was an involuntary kegal. I started doing a couple of reverse kegals after each stroke, and within few sessions, involuntary kegals were much reduced. "Competing Response" theory works to modify the existing behaviors and change your psychology. Read more here:
http://www.pegym.com/forums/prematur...aculation.html

(3) Currently your system is tuned to build arousal quickly. To break this habit, masturbate slowly, slowly. Your body will learn to build arousal slowly and you will be able to last long within few weeks. Key is to masturbate for long (between 30 minutes to one hour). When you feel your arousal is rising, just stop for a while or do a couple of reverse kegals or deep breathing to bring your arousal down.

I hope this will help you to get started. Reverse Kegals is essential piece of the puzzle. This is what trains your pelvic floor muscles to stay relax. It is part of almost every success story on this forum.

Good luck.