PENIS ENLARGEMENT

EXERCISES GUIDE

ULTIMATE GUIDE WITH STATISTICALLY PROVEN

BY

PAUL MARSHAL

PEHOLYGRAIL.COM
Table of Contents
Important Read this first............................................................................................... 3
Measuring Your Penis................................................................................................... 4
Penis Exercises: Basics................................................................................................ 5
Advanced Exercises.......................................................................................................8
Conclusion....................................................................................................................12

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Important – Read This First

Hi,

First of all, you have made the right choice downloading this free ebook.
This ebook contains the working methods for penis enlargement. I have
done it myself and the proof hang between my legs. I have also sent out a
following email after 3 months to get the feedback from all persons that
downloaded my ebook to ask them how much they have gained.

(So, yeah. You will get one too.)

Yes, I AM THAT serious about making your penis grow. You will not find
anyone in this market did the same thing as I did.

I have 500 feedbacks (and growing) from all "penis enlargement fellow"
who have successfully grown his penis. The gained range are around 0.5-
1" in length and 0-0.5" in girth with the method in this free ebook alone.

So, please be consistent and stay focused. Your penis will grow.

Any questions please email me. I read all of them.

Measuring Your Penis
Ok, so for the first step let’s see how to measure your penis properly so
that before and after reading this ebook you will use the same method to
measure your penis and can see exactly if you’ve grown bigger or not.

Measuring Length:

Most men don't know how to measure their penis correctly. Here are the
steps to measure your size accurately. Place ruler on top of your penis and
press ruler perpendicular against your public bone. Don't press TOO hard -
but hard enough to be firmly against that bone.

Read the number at the very tip of your penis. This is your penis erect
length (EL.)

Don’t measure by placing a ruler under the penis, it will give you a very
unstable measurement.
Measuring Girth:

Girth usually measured at the mid-shaft and at the base.

Mid shaft is called mid shaft erect girth (MSEG). And base erect girth
(BEG).

You should measure both of them and take note of the both sizes.

Penis Exercises: Basics

Warming up

Warming up is very important for penis enlargement. It helps protecting

your penis from over training injuries. I strongly suggest you warm up
properly every time before you start your routine no matter if you’re a
beginner or a veteran. Warm up normally last around 5-15 minutes before
session. The more intense the routine you’re going to do the more warm up
time you needed.

There are mostly 3 types of warm up.

1. Warming up with hot towel – This method is the easiest to do. You
just soak your towel wet in hot water (from wandering around the net,
I found that 40-42°C (104-107.6°F) is the optimum point for your
penis…use this temperature no matter which method you use for
 warming up.) Then wrap towel around your entire penis including
your balls. Soak your towel with hot water again if it gets colder.
2. Warming up with rice sock – This method is done by putting rice in
thick sock and put it in microwave and heat up. This is an excellent
method since rice can keep temperature quite steady.
3. The best method for warming up is hot shower. Using hot water to
directly warm up your penis is the quickest way to have your entire
shaft the temperature you want.

Lubrication

Lubrication helps you do any penis exercise easier with less risk of injuries.
It helps you smoothly jelq along the shaft with comfort and prevents
irritation.

Usually there are 2 types of lubricants, water-based and petroleum-based.

Water-based lubricant is easy to clean but it tends to dry out quicker so
you’ll need to add more lube while performing an exercise. While
petroleum-based is harder to clean, but it gives better feeling and harder to
dry out.

I will let you chose what is right for you by yourself but just for your
information that the most popular out there is Vaseline. You can try it out if
you still have no idea what to use.
 Stretching

To manually stretch your penis:

1. Warm up 5 minutes.
2. Grip the neck of your penis (neck is before the penis head).
3. Pull your penis upward, stretching it out for about 30 seconds.
4. Pull your penis to the left for another 30 seconds, then to the right 30
seconds.
5. Pull your penis out in front of you hold it for 30 seconds.
6. Pull your penis down hold it for 30 seconds.
7. Repeat these steps once or twice a day for about 5 minutes.

Jelqing

Step-by-step

1. Apply lubrication on your penis.

2. Make your penis erects around 25%-75% (100% being rock hard
erection)
3. Form an OK-grip by using your thumb and main pointer finger.
4. Place the OK-grip around the base of your penis, as close to your
pubic bone as you can in order to avoid baseball bat effect. (It means
the top penis shaft being larger than penis base)
5. Use light pressure on the OK-grip then slowly move from bottom to
under the glan of your penis, don’t jelq the glan. A proper pressure
grip shouldn’t hurt but effectively pushes blood up the penis.
6. That is one cycle of jelq. Each jelq should take around 2-3 seconds to
perform.
7. Use another hand to form an OK-grip at the base when your first
hand is right under penis glan. Then release the first hand and move
the second hand up like you did with the first one.
8. Now repeat from the start again.
Never jelq with 100% erection, you will in jure yourself.

After 3 months of stretching and jelqing, measure your penis exactly the
same way you did when you first starting out and enjoy your bigger penis!

Note: Don’t measure too often. Measuring everyday will just ruin your
mood. Trust me.

Advanced Exercises
Advanced stretching

Wrist stretch (A-Stretch)

Before attempting to do this please be sure you are familiar with normal
stretch first since this is an advanced technique.

This stretch is an advanced stretching for a reason. It adds more pressure

to your penis at the point you want.

To perform wrist stretch, just grab your penis under the glan like you
normally do and stretch it out in front of you. Then with your free hand you
put your free hand wrist under your penis shaft and move your free hand
up. So now your penis shaft is pressing against your wrist.

The most intense pressure is where your wrist is, so if you want to stretch
more on your left shaft you place your wrist on the right and then press is
against each other.

If you want to focus your stretching under your penis shaft then place your
wrist above it, then again press it against each other.
Internal Stretch

Just like its name the internal stretch focus on internal parts of the penis
inside your body such as the ligaments attached to the public bone. By
doing this stretch it helps loosen up ligaments and free more tissues for
further expansion (increasing the size).

Erection level 0% to 50%

This routine concentrates on stretching the internal parts of the penis such
as the ligaments attached to the pubic bone. Performing this stretch helps
loosen up the ligaments and free up more tissues for further expansion or
increase in size.

Recommended Erection level: 0% to 50%

Getting Started

Note: This exercise uses both hands.

1. Sit down and spread out your legs.

2. Make an OK sign with one hand and grip around the base of the penis
AND scrotum. Keep in mind that you don’t grip the testicles, simply allow it
hang out of the grip.

3. Use that OK hand to stretch the testicles and penis straight up.

4. Use another hand to grip the penis just below the glan (your first hand
still grab both penis and scrotum), and pull the second hand in an upward
direction.

5. Hold the stretch position for 20 to 30 seconds.

6. Repeat 5 times.
Big squeeze

Warning : This one is dangerous proceed with cautions.

Place your penis on the table then put your palm on it and placing one
hand on top of the other. Push your penis firmly and gradually increase the
force by using your own weight....don't overdo this. Separate penis into
upper part and lower part. Push them 30 second each to make it 1 set.

Advanced Jelqing/Techniques

Double-handed jelq

Erection strength: 95%

This is a variation of the standard jelq, the difference lies in using both of
your hands

instead of one. What you must to his start a standard jelq using your right
hand, moving itup your shaft by about an inch, then with your other hand
grip at the very base i.e. whereyour first hand started. Your left-hand is
being used to trap the blood.

Now, with your right hand, jelq all the way up to just below the head of your
penis. At thisstage lots of blood will be trapped. Now, to gain length, finish
your jelq with the first hand(your right hand) and slowly move your left hand
up to just below the head. Then, takeyour right hand and gripped the very
base again and continue this cycle.

Important things to remember: your penis must be, and remain 95% erect.
Only ever dothis exercise after you have warmed up properly.

This exercise is mainly for length gains, but by making a small variation you
can turn it into a girth jelq.
Ultimate girth jelq

This exercise erection level 95%

This ultimate girth jelq is done by using both of your hands grabbing one at
the base and one below the glan then grip both hands tightly and force
them closer together until they are almost touch. The time spent on this
from each end to mid shaft is 30-40 seconds.

If you feel your base is thinner than the top you can just grip the base and
don’t move this hand while the other hand move towards it. If you want to
see more gains at the tip then simply don’t move your upper hand and
force the hand at the base to the top.

Two hands Reverse V-jelq

To do reverse V-jelq start by inserting your fingers down over the top of
your penis so that it looks like /\ as close as possible to your public bone.
So now that your penis shaft is between middle and ring finger use another
hand to grab your middle and ring finger together causing a pressure to
your unit.

While squeezing your fingers together move up along the shaft like how
normal jelq do. Use plenty of lube for this exercise to prevent too much skin
from bundling up as you jelq.

This technique is very good since your fingers don’t fatigue, your first and
last jelq is almost have the same pressure.
Conclusion
So that's the basics of penis enlargement exercises. With this information
you can grow your penis naturally.

However, in my ebook I have a more complete version of the exercises

including all the supplements needed to burst your growth! With this system
I managed to gain 2 inches length and 1.5 inches girth compare to my
initial 0.75" length and 0.5" girth! (Yes, the exercises in this free ebook also
work too but less effective).

Plus I've also included an extremely successful way of increasing the

volume of your semen. Moreover, I also include the way to make your
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