VigorRobic® E-Book

Frank Sommer

• Herausgeber: Meyer & Meyer Sport (UK) Ltd.
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2014

Seitenzahl: 158

Beschreibung

Male potency is subject to the natural aging process. This process can be slowed down by regular exercise. Just like the endurance ability of the cardiovascular system can be exercised, potency has to be exercised as well if the man wants to sustain his performance ability. VigorRobic® is the first book ever that deals with exercising potency. In addition to articles of introduction that explain the structure of the male genital organ, the phases of erection, possible causes of their disturbances as well as the question about the trainability of potency, training sessions for the "steadiness" of the erection, to increase the blood flow and for the oxygen supply of the penis build the focal point of this book.

Leseprobe

VigorRobic®

To my parents

Remarks:

Always consult a physician before you start a new physical program. If you have any physical defects and take medication, this is absolutely necessary. Neither the author nor publishing house is liable for consequential damages.

VigorRobic® a registered trademark.

Expression of thanks:

I thank Reebok Germany GmbH for providing the clothing, shoes, small tools and accessories.

I also thank Monika Liening, owner of Ladyfitness Untereschach and the two owners of the fitness-center Refrath, “the Fitmaker” for letting me use their studios.

VigorRobic®

The Training Plan to Boost Your Sex Life

Frank Sommer

Meyer & Meyer Sport

Original title: VigorRobic®Aachen: Meyer und Meyer Verlag, 2000Translated by Anja Haudricourt

British Library Cataloguing in Publication DataA catalogue record for this book is available from the British Library

VigorRobic©2nd edition 2014Maidenhead: Meyer und Meyer, (UK) Ltd., 2014ISBN 978-1-78255-015-0

All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced–including by photocopy, microfilm or any other means—processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

© 2014 by Meyer & Meyer Sport (UK) Ltd.2nd edition 2014

Aachen, Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Hägendorf,Indianapolis, Maidenhead, Singapore, Sydney, Tehran, Wien Member of the World Sport Publishers’ Association (WSPA)www.w-s-p-a.org

Printed by: B.O.S.S Druck und Medien GmbH, GermanyISBN 9781782550150eISBN 9781782553533E-Mail: [email protected]

Contents

Introduction

PART I – BASICS

1   Anatomy of the Male Genital Organs

1.1 External Genital Organs

1.2 Internal Genital Organs

2   How Does Erection and Ejaculation Work?

2.1 Phases of Erection

2.1.1 Limp Phase

2.1.2 Latent (Filling) Phase

2.1.3 Phase of Tumescence (Enlargement of the Penis)

2.1.4 Phase of the Full Erection

2.1.5 Phase of the Hard Erection (Maximum Penis Stiffening)

2.1.6 Phase of Detumescene (Relaxation)

2.2 The Ejaculation Process

3   What are the Reasons for Potency Problems?

3.1 What is Impotence?

3.2 Mental (Psychogenic) Reasons

3.2.1 The Problem With the Length of the Penis

3.2.2 Fear of One’s Own Sexuality

3.2.3 Sexuality Under Pressure to Perform and Fear to Fail

3.2.4 If One Loses One’s Nerves

3.3 Organic (Physical) Causes

3.3.1 Problems with the Blood Supply

3.3.2 Disturbances of the Venous Blood-flow

3.3.3 Disorder of the Nerves (Neurological Reasons)

3.3.4 Hormonal Disorders and Their Cause

3.3.5 Medical Side-effects

3.4 Problems with Ejaculation

3.4.1 Premature Ejaculation (Ejaculatio Praecox)

3.4.2 Delayed Ejaculation (Ejaculatio Retardata)

3.4.3 Inability to Have an Ejaculation (Retrograde Ejaculation)

4   How a Man Can and Should Exercise Potency

4.1 Why Should I Exercise Potency?

4.2 Can Potency Really Be Trained?

4.2.1 What You Should Know About It

4.3 Who Is Suitable for this Training?

5   Basic Rules of VigorRobic®-Training

5.1 Warm-up and Cooling Down

5.2 Frequency of Training

5.3 Individual Performance Limits

5.4 Warning Signals of the Body

5.5 Performance Decrement Due to Over-exercising

5.6 Get to Know the Body

PART II – EXERCISES AND TRAINING PROGRAMS

6   Exercises for Maintaining a Steady Erection

6.1 Muscle Exercises Without Devices

6.2 Muscle Exercises With Devices

7   Exercises to Increase the Blood Flow and Oxygen Support in the Penis

7.1 Strength Exercises

7.2 Endurance Training Using the Interval Principle

7.2.1 General Information

7.2.2 Suitable Types of Sports

7.3 Interval Training Program

8   Training for Beginners

8.1 General Information

8.2 Basic Terms

8.3 Training for Steadiness

8.4 Training for Circulation

8.5 The Right Body Posture and Movement Execution

8.6 Rest Intervals

8.7 Breathing

8.8 Frequency of Training

8.9 Training Programs

9   Training for the Advanced

9.1 Training Beyond Exhaustion

9.1.1 Intensive Repetitions

9.1.2 Principle of the Extended Sets

9.1.3 Burns

9.2 Training Programs

10 Training Program Without Any Auxiliary Material

11 The 8-12-Minute Program for Training at Home

Epilogue

Photo & Illustration Credits

INTRODUCTION

Keeping your potency and increasing it has always been a topic of interest. And it will always be like this, too. Generations of people before our time have faced up to this subject. Our children, grandchildren and great-grandchildren will also do this. The constantly erected Phallus of Priapos, one of the gods of fertility from antiquity, back then already was a symbol of strength, power, potency and fertility. The subject of the male sexuality has always been a part of the history of human beings, with a few up and downs in its topicality up to now in our highly industrial time. Let us not forget that this subject is treated very differently in different cultures, states and societies. The question of the sexual potency of the man reached a new high at the beginning of 1998 when Viagra®, the “blue wonderpill” was placed for sale on the American market. The press, radio and TV, and last but not least the men, pushed this perpetual subject back to position no. 1.

Where are we at the moment? – In our western culture and bourgeois society especially activity, aggressiveness, self-control and strength are the adjectives used for a man, all these are considered when estimating his sexual drive. This is the reason why the self-esteem and the self-confidence of a man who is not always “ready” – not to talk about him being impotent – is very crushed. To be impotent for the person concerned does not only mean that he will encounter problems with regard to his relationships but also often means being a failure in the professional, social and family role. A vicious cycle between failing and reduction of self-esteem can develop from this.

A man does not speak about having problems with his sexual potency, nobody wants to expose oneself, but potency and the result of potency increasing methods are excessively talked about. Many myths are haunting within our heads and in the press. Most so called potency increasing measures lack any kind of well-grounded information. Some medications do have an effect at the place where the success is supposed to come, but they also have strong physical side-effects and, due to their price, lead to financial losses.

It is known that virility decreases when getting older. The circulation, the elasticity of the tissue and the ability to keep the blood in the penis during an erection decreases. In an extensive study in the US it was determined that 52% of all American men between the age of 40 and 70 are fighting unwanted problems of potency.

Juveniles can also suffer from impaired potency, for example caused by a period of sexual inactivity or through a general weak definition of the structures that cause the erection.

One often knows subconsciously that certain activities or movements cause a certain reaction in the body. But there is a lack of a medical and natural scientific background knowledge to explain this phenomenon.

As a urologist as well as a sports physician, I have intensively studied the effects of sports on potency. The laymen’s press as well as medical journals reported a connection between impotence and cycling sports. In my first studies I did some research on this connection. The circulation of the penis of bicycle riders was checked during the whole sport activity. While sitting on the racing saddle, the circulation was strongly decreased! Now the question was raised how to avoid this effect. Studies were performed using different postures.

During cycling tours of medium strain in a standing position as well as when cycling on a recumbent bicycle, the circulation of blood in the penis was not decreased. But who is able to constantly cycle in a standing position? Or what are you supposed to do if no recumbent bicycle is available? From this point of view, the question comes up whether there are exercises to promote the circulation of the penis – as a kind of compensation training.

They do exist! I have found out that a certain way of muscle training and a special method to exercise endurance increases the blood circulation in the penis. But why should only bicycle riders perform these exercises and training programs that increase the blood circulation?

This positive effect resulting from training should be made available to all men. Examinations also have shown that a good oxygen supply of the male genitalia is important to preserve the elasticity of the penis and its structures. Therefore I am working very extensively on coming up with exercise and training programs which increase the oxygen-support as well as the circulation of the penis. The next question I then have asked myself was: What is important in order to get a good erection? The answer: Exercising the steadiness! Now only exercises reducing the circulation back out of the erected penis were still needed.

I found out all three factors that are necessary for a good erection and thus a satisfying sexual life can be exercised. Considering this scientifically acquired knowledge, I developed the training program VigorRobic®. This new form of training, VigorRobic®, offers possibilities of increasing the blood and oxygen supply and improving the stability of the penis. By this potency will be maintained and increased.

Why should men neglect their potency if they are given the possibility to train it now?

▶ VigorRobic® keeps the virility up and even increases it!

▶ A pleasant “side-effect” of this training-method:

▶ The ejaculation can willingly be delayed!

▶ Since the mind has a substantial influence on the ability to have a good sexlife, there is another advantage: Targeted VigorRobic® training increases self-confidence!

PART I – BASICS

ANATOMY OF THE MALE GENITAL ORGANS

1

PART I – BASICS

ANATOMY OF THEMALE GENITAL ORGANS

To get a better understanding of the ability to exercise the potency and the erection-process, a basic knowledge of the organic structure (anatomy) of the male genital organs is necessary.

The male anatomy (figure 2) is separated in external – visible – and internal -not visible – genital organs.

Figure 1: The structure of the male genitalia

Figure 2: Pelvic diaphragm

1.1   External Genital Organs

Penis (membrum) and testicular bag (scrotum) build the external male genital organs.

The whole manifold structure of the penis is determined by the ability to get an erection, to impregnate a woman (for the purpose of reproduction) and to urinate (pass water). Contrary to some species of animals, it consists only of different tissues, meaning it does not have osseous or cartilaginous structures.

This tissue is made from two parallel placed cavernous bodies that are only partly separated by a thin elastic wall and therefore enable the exchange of blood in both cavernous bodies. They start at the pelvic diaphragm and skeleton where they are embodied as the so called penis roots above the freely moveable shaft of the penis up to the glans. Muscles (ischiocavernosus and bulbospongiosus, figure 2) connect the root of the penis (base) to the pubic bone. Below these pairs of cavernous bodies and in the middle is the individual spongy body of the urethra, which at its outer end builds the glans. The urethra is used for passage of urine and to guide sperm to the outside during the ejaculation. The glans is very sensitive. Many nerves end in it – especially the nerve (nervus dorsalis penis) which is placed above the cavernous bodies -, which transmit information about the process of the erection and the ejaculation over the spinal cord to the brain.

The pairs of cavernous bodies that from the inside look like puffy honeycombed plexus, are filled with blood when the circulation increases and in this way cause the erection. The small, hollow space-like arranged honeycombs are surrounded by nets from connective tissue and smooth muscle cells. When not erected, the screwdriver-like vessels (arterioles), which end in the honeycombed hollow spaces are very tight.

The screwdriver-like structure of the small vessels is important because these vessels are being stretched when the penis is erected, causing an extension (elongation) of the penis. In order for the penis not to be able to extend endlessly, the cavernous bodies are surrounded by a tight, hardly extensible cover (tunica albuginea) from connective tissue which causes the tightening (fixation) during the erection.

In the cavernous bodies end two vessels, in pairs (penis arteries), which are responsible for the blood supply of the male genitalia. These four penis arteries each originate in the pelvic vessels that are also arranged as pairs (Pudendae internae). In addition to that there are nerves (nervi cavernosi penis) in the cavernous bodies, which give electrical commands to the surrounding tissue.

The draining of blood from the hollow space-like arranged honeycombs is regulated by cathartic blood vessels (penis veins) and takes place in a venous network. The complete venous network widens in a non-erected state and the blood can flow through it without any problems. When in a state of erection however, the hollow places are filled with blood and the cathartic blood flow decreases. Above the cavernous bodies are vessels that are ensuring the blood supply and the drainage to the glans and the skin of the penis (figure 3).

Figure 3: Cross-sectional view of the penis (vascular supply)

The skin of the penis, which is built from two parts (foreskin) close to the glans, covers all of the penis structures, for example the cavernous bodies, the vessels, the nerves and the connective tissue wrap. It is located loosely around the penis and is normally very mobile. The structure which covers the glans is called foreskin and can normally be pulled back easily from the glans; usually this automatically happens during an erection. The inner leaf of the foreskin is in direct contact with the glans and is tightly attached to it through a little bond (small ligament). In it are some glands that discharge a secretion to moisten the attached structures.

Due to a lack of hygiene, white segments can build up which can result in cheese-like concentrated structures.

The testicular scrotum, which contains both testicles, is a kind of bag from the abdominal skin. This structure is full of muscle cells. Stimulations like coldness or a touch can cause the testicular bag to strongly tighten. When doing so, the testicles are pushed upwards towards the abdomen.

There are many nerve endings in the skin of the scrotum meaning it reacts very sensitively to stimulations from the outside.

1.2   Internal Genital Organs

The testicle, the epididymis, the sperm duct, the seminal vesicles and the prostate gland (prostata) are the inner genital organs.

The testicles (genital glands) have the form of a plum and are laid out in pairs. They are of a tight elasticity and are around 4-5 cm long. Often the right testicle is a little larger than the left one and goes a little deeper in the scrotum. The organ is connected with a strong membrane. Among other things, this can cause the intrinsic pressure that is necessary for the production of sperm. The testicles are surrounded by numerous albugineas (layers around the testicle) that have developed from the abdominal membrane. These are very sensitive, which explains the strong pain resulting from pressure on the testicles.

In special cells of the testicle the male genital hormone, testosterone, is produced and when becoming sexually mature, sperm is formed. Since different types of cells are responsible for the hormonogenesis and the spermiogenesis, disturbances can have different effects on both systems. If the quality of the semen is not perfect, this does not necessary have an influence on the male hormones and outward male appearance or even potency.

Through a connection the sperm gets into the testicle and the epididymis and from there further into the sperm duct. Only during the move from the testicle to the sperm duct does the semen get into a stadium of fertility. This on average takes two to three months. For the maturation process it is also important that the testicles lie in the scrotum and not in the abdominal cavity because in order for the semen to mature correctly there has to be a difference in temperature (cooler) to the abdominal cavity. Adults with an inguinal testis, meaning the genital gland cannot be felt in the scrotum, which has not (or too late) been treated in childhood, can suffer from infertility.

The epididymis is in the back of the testicle like a hood. If you feel the testicle on its backside, you can feel it as a tail-like rough structure. The epididymis is made from multiple, crossing corridors. By movement the sperms mature. If the epididymis is strongly infected, the corridors can stick close or even get destroyed. Then the sperms from the infected side of the epididymis cannot get into the sperm duct anymore. This explains why a strong infection of both sides can cause fertility problems. The sperm duct starts at the lower end of the epididymis and further on connects with the urethra. The sperm duct can be easily felt as a rough, solid structure in the testicle. Its wall is made from layers of muscles and connective tissue. During a male sterilisation, the sperm duct is cut and tied up so the sperm cannot be transported any further. The sperm duct that originates from the tail of epididymis goes up into the groin together with tissues and nerves. Inside the pelvis the sperm duct and most vessels and nerves are separated again. The uretal (connection of the kidney with the bladder) is crossed and it goes behind the bladder through the prostate and meets the back urethra at the seminal crest. During the ejection the sperms, that have been mixed with liquid of the seminal vesicle and fluid from the prostate go to the back urethra. From there they are transported outside by the contraction of the urethra.

After a sterilisation the looks and the amount of semen ejaculated hardly ever change because the main part comes from fluid and liquid from the seminal vesicle and the prostate. These fluids and liquids are very important for the movement of the sperm within the female inner genitalia. The sperm get their energy to move and penetrate the egg cells from it.

The seminal vesicles are on the ground of the bladder and are pointed steeply upward. In it sugar (fructose) is produced which is needed for the movement of the sperm. The contents of the seminal vesicles flow – just like the sperm – into the back part of the urethra and are 60-80 % of the ejaculation.

The prostate (prostate gland) is an organ about the size of a chestnut that lies on the ground (base) of the bladder. It consists of three lobars (two side lobars, one middle lobar) and surrounds the urethra after leaving the bladder. The secretory ducts of two grey-yellow structures (Cowper’s glands) about the size of peas go parallel to the urethra for a couple of centimetres and then blend in it. Right before the ejaculation its fluid is pressed out through the surrounding muscles and prepares the urethra for the upcoming ejaculation by making it more smooth.