Skogan 1

EXERCISE 1

Find yourself a private spot. It is better to do this exercise with lubrication. You can use vaseline, massage oil, hand cream, or some other agent that will help. Stop if at any point you feel soreness in your skin. Use a lubricant or add lubricant when you do this exercise. You will need only a couple of minutes. Sit down, trying to keep your back as erect as possible. Gravity will push more blood into your lower abdomen and pelvis, which is never a bad thing in this exercise. The most important thing is that you are comfortable. Take your penis in your hand. Make sure that you have noted your size before you start any of these exercises, since you will want to see results when they happen.

Begin to stroke your penis, using only your thumb and forefinger in a ring, pulling the skin slightly but not painfully. When you move back towards your body lighten the pressure and do not squeeze as hard, but move your hand quickly and begin pressure right at the base of the penis. You are moving the blood forward as fast as possible to the tip of the penis, and stimulating the ring around the head of the penis, which is the most sensitive part. This will not feel as good as using your whole hand to stroke yourself. Do not use your whole hand. You want to become used to the pressure stimulation, and move the blood more effectively.

As you become erect continue to stroke yourself, squeezing harder against the oncoming pressure of the blood. This should prolong the time it takes to get a full erection, and you will feel the pressure of the blood against the skin of your penis. Continue to work the blood down into the head, milking almost like a cow. Once you reach a full erection move your hand back to the base of the penis and hold it there. You are containing the blood in the penis and causing it to stretch very gradually.

With your free hand tug gently on your penis, pulling it left, then right, then straight. Do these three times in succession before switching direction. The fully erect state is the state in which it is best to stretch your penis because your skin is at its maximum tension for the amount of blood that is in it. As you stretch the skin will slowly expand, making your penis larger and giving it a larger capacity.

Do each direction three times, making a total of 9 stretches in each direction. Wait a few seconds and then release the hand at the base of your penis. You will be able to feel the blood flow pick up again. At any point in this exercise if your penis starts to hurt or you feel numb in any part of your body release your grip on your penis immediately. You do not want to do any damage.

After you have released your grip and the blood begins to flow again continue your earlier stroking with thumb and forefinger, however do not pass over the sensitive head of the penis, and stroke only the shaft. This is also an exercise in control, since you will have stroked yourself to a full erection and not ejaculated. You want to calm yourself down with this stroke, and not concentrate on sexual images or thoughts. Eventually you should lose your erection entirely, at which point you should repeat the stretching exercise in Step 4 just one time when you are not erect, stretching to the point of discomfort but not actual pain. Note: If at any point in any exercise you cannot lose your erection, it is okay to ejaculate. While it will not help you, it will not hurt you either and it is okay if you have trouble stroking yourself down from a full erection. Learning to do so is a good exercise in control and will aid you in sex in the future.
When you have completed this step you can shake your penis out, loosening the skin again and preventing soreness from the stretching. Do these as many times as it takes for you to feel relaxed.
Stand up slowly, allowing the blood to run back into your legs and lower body. If you feel faint hold on to a wall or some support so as not to fall over and injure yourself. This entire exercise should have taken no more than 5-10 minutes, and it should get shorter every time you do it.

OVERVIEW

The point of this exercise is to make the skin of the penis more elastic as well as creating the space for more blood to fill the penis. Done properly and for a reasonable amount of time such as two to three months, you will begin to notice not only temporary but permanent changes. You will want to repeat exercise one at least one time a day, preferably twice or three times. The permanent change time varies in men, and it might be good to test your size difference by abstaining from exercise one for a day or two and recording the changes. You should be keeping a daily log of your size, to ensure that you are benefiting from this exercise. Permanent size change may happen within only one or two weeks, test results vary. If for some reason you do not see a distinctive size change, you should cease exercise one and move on to a different method, since some people’s skin is tougher to shape than others. You do not have to abstain from sex at any point in any of these exercises. Sex will increase the amount of blood to the penis and aid in stretching. Masturbation is also perfectly OK, and you should not hesitate to do so at will. Keeping a short time between exercise sessions and sex and masturbation is recommended, giving the penis time to adjust to the changes.

This exercise differs from exercise 1 in a few ways. For one it does not involve as much stretching as the first exercise, nor does it has a sitting requirement. This exercise is not as effective in the short term as the first exercise. The results of this exercise are permanent, however, and there is no worry about missing one or two and losing time. First you should either stand or sit, though lying down is ok. Putting music on is a good way to relax during this exercise, which should be done in private and in the home if at all possible.
Take your limp penis in your hand and gently tug on it, not moving your hand at all but stretching the skin gradually, coaxing yourself to an erection. Try to distract yourself as much as possible, because the longer you delay the erection the more effect it will have. Do this until you have enough of an erection that the skin no longer gives.

At this point begin to stroke your penis vigorously in short bursts. Confine it to perhaps five or ten strokes, but do not near orgasm. Attempt to remain distracted through all of this, listen to music or watch television. The goal is to achieve a full erection, your penis standing as straight up as is possible.
Once you have achieved the full erection you will want to put both your hands on either side of the penis, forming a square on the skin of your pelvis. The ends of your fingers should be where your pelvis meets your thighs, about and inch away from your scrotum. Your thumbs should be pressing into your stomach over where your intestines would be.

At this point you will want to press down and in with your fingers and thumbs, attempting to push the skin around your penis up, as it was. Flex your pubic muscles and cause your penis to stand up straight, out as far as it can go. Maintain this for as long as you can before releasing. Your penis should sink down by itself, as your muscles lose their energy. This is okay and it is natural. After this has happened continue to stroke yourself just enough to maintain your erection.

Wait approximately 30 seconds to 1 minute, keeping your full erection, and then repeat the exercise. Do these as many times as you can before you can no longer get your penis to rise with your pubic muscles.
At this point continue to stroke yourself, but do not ejaculate. Tug the skin slightly as you stroke, much like exercise 1, and loosen it up as much as possible. Attempt to lose your erection by stroking only the shaft, distracting yourself and controlling your breathing and heart rate. This is a good habit to be in during sex, and allows you to maintain yourself without climaxing too soon. Note: If at any point in any exercise you cannot lose your erection, it is okay to ejaculate. While it will not help you, it will not hurt you either and it is okay if you have trouble stroking yourself down from a full erection. Learning to do so is a good exercise in control and will aid you in sex in the future.

Once you have finished the exercise and are in a fully resting position, you can stand up or walk around to increase the blood flow to the other parts of your body. If at any time you become sore or are in pain because of this exercise, or if you damage your pubic muscles with this exercise, hold off for a day or two, and then resume once you are comfortable doing the exercise. This exercise should be done every day if possible, but missing a day or two is not going to affect the overall effect of the exercise.

OVERVIEW

EXERCISE 3

This exercise is the easiest of the three, and in some ways the most practical. It is an exercise you can do most anywhere, and which is relatively discreet. First, you do not need to be standing up or sitting down really, you need to be urinating.

Yes, it seems simple, but if done every time you urinate this exercise is subtle but will have a noticeable effect on your size after consistent use. It is the easiest to remember as well, and not drastic enough to cause public embarrassment. While urinating remove your penis and hold it limp in your hand for a second before urinating. Get a gentle grip on it with your thumb and forefinger as in exercise 2, and gently stretch as you begin to urinate.
As you are urinating practice stopping your flow, which will be explained in more depth later, but gently tug and stretch your penis gradually every time you urinate. This serves to keep the skin supple and enables you to use the other exercises with a much better ratio of success and growth. Note: This exercise should be used with at least one or both of the first two exercises. Without either one this exercise may or may not work, and results will vary to an almost unpredictable degree. We recommend this exercise as a good habit to be in and a useful supplement to other exercises if you cannot find time or location to do them.

OVERVIEW

Exercise 3 is very simple and easy to do. Remembering to stretch while you urinate is not hard, and neither is doing it subtly and without other people noticing at public urinals. Exercise three works very well at keeping the skin of the penis more elastic and easy to expand and stretch. The premise behind this exercise is the same as a normal daily workout. When one lifts weights the goal is to make the muscles more susceptible to growth by breaking them down. At first the muscles are sore and painful, since they are not used to the abuse and scarring. Once the workout goes on over the course of weeks the pain goes away and the real productive building starts. One cannot build muscle and then simply stop working out entirely. The idea of exercise 3 is to keep that skin pliable so that you can stretch and mold it more the way you want it to be.

SUPPLEMENTS

In order to effectively supplement the exercises, and prepare your body for the change in size and shape of your penis. This involves not only simple things that you don’t think about like getting a good night’s sleep and eating right. Exercising and perhaps even yoga meditations are all aids in improving your body. Here are the top five lifestyle adjustments that will help you maintain what is important part of this manual. The long term penis size change.

Eat correctly, two to three full meals a day, making sure that you fulfill your daily nutritional and caloric requirements. If you do not know what these are it is a good idea to go online and search for your daily requirements, or to purchase a book that can be found in the health section of any bookstore. Later in the manual we give you suggestions for vitamin intake and other sources of healthy nutrition. It would be a good idea to compare our suggestions with whatever other health information you have, working out the best diet for you in order to maintain your body and its energy levels.

A weekly workout schedule is important to maintaining your skin’s health, your blood circulation, and really every aspect of penis enlargement. You should spend at least two days a week in your house working out or ideally in a gym or health club exercising. This can be anything from a jog in the morning, a couple of miles to improve you blood circulation and keep your fat content low, and just raise your energy level. Workouts in a gym can be anything from lifting weights to jogging on an indoor track or even walking a treadmill. Any anaerobic exercise (exercise that causes you to breathe heavily, which builds muscle and burns fat) is good for your body and for your penis. It will keep the blood level high, and will keep your penis large and able to perform very well. Note: If you are overweight or have other physical problems that will have no effect on any of your nutritional requirements or exercise. People with physical problems should still exercise, but within limits. Your penis will not be affected, but you will need to help it just like everyone else with weekly exercise and a good healthy diet.

Good sexual activity is important, though not in excessive doses. This is either sex or masturbation. Your penis needs to be used and filled with blood, just as it is when you do the exercises. Every time you ejaculate your penis reaches its most erect state, which will only help it expand and grow in time with the exercises. It is not necessary to do it every day, but two to three times a week will help you see more permanent results in your penis, and allow it to perform other than in the exercises, giving you more fulfillment. If you are masturbating you should use some sort of lubricant. That will prevent you from rubbing the skin on your penis too much, since you will be doing the exercises as well as the masturbation. Together do as much as you think you need, do not do it a lot just because you think that will help you, because it will not have any more effect than moderating it. Remember also that too much sex or masturbation lowers your energy level and depletes your vitamin and nutritional intake. Unfortunately, too much is really a bad thing.

In addition to the exercises, it is important that you consult a doctor or urologist during your treatment to make sure that you are not in danger of damaging yourself by attempting our methods. A doctor, more so than this manual, will be able to tell you whether what you are doing is helping you, and what your body needs to help yourself make this process easier. It should be your decision before you undertake any body changing treatments, prescribed or read in any health book. Only your physician (it should be a doctor with a good knowledge of you and your body, and who has access to all your medical records) will know the proper amounts of enlargement, nutrition, and exercise that you need to gain the most from this manual.

Lastly it is important to notify your sexual partner if you have one, since he/she will need to know what you are doing, if not your reasons why. You do not have to share everything with them, you just need to let them know in whatever way you want to that you are taking medication or doing a treatment having to do with sex. This will mean they will have to be careful with you sexually and not have sex a lot or do anything that is particularly rough with you. This is not necessarily going to make a difference at all in your treatment, but there is always a risk that by overusing your penis you could hinder the treatment and not see results as quickly. Also rough things that abrade your skin and could possible damage your penis could make things take a lot longer in the treatment process. You do not have to tell the whole truth, but let your partner know something is going on.

THE PG PUMP

We will now employ an ancient Taoist technique that is used to delay ejaculation during intercourse. Before we start we need to find what is referred to as the 'external prostate point.’ The point can be found on the perineum, which is located between the scrotum and anus. You can use this technique while still inside your partner, which you will undoubtedly find very acceptable. You can also do this alone in order to prolong your orgasm and make it as good as possible.

1) Start by massaging yourself to an erection and a high level of arousal. You can be in any position during this exercise, as long as you have access to your perineum, so places as works are not suggested.

2) With your other hand reach around your back side and press upwards with two fingers in the area between your anus and scrotum. Use a moderate amount of force. Do not cause yourself pain. The feeling will be a little unusual at first, but it is not harmful in any way and you should not be worried by it if it feels strange.

3) When you find the right spots you will feel a new sensation, try pumping the area, pressing and releasing and you should notice a pulsing swelling in the head of your penis. This is what we mean when we say 'pumping the prostate.’
Now you know where your external PG point is and we will put this knowledge to use.

4) First practice the technique alone, and soon after you will be able to use it in intercourse. As you feel yourself starting to get close to orgasm, press hard on your PG point for several seconds, and then release. Repeat this about 4 or 5 times and take a few deep breaths. This will decrease your level of excitement slightly, this prolonging your ejaculation, giving you more control. Now you can continue masturbating and wait until you get a little close to orgasm this time and repeat the pumping action. You will begin to see what a powerful tool this can be in delaying orgasm during intercourse as well.

It is safest to end your exercises by having an orgasm. That will train you for doing it either with a partner or with yourself. Prolong it to the extreme, until you cannot take any more. This is a case where it is not necessary to consult a doctor. If you feel discomfort or pain when you press your PG then you should, but otherwise feel free to do this at any time, and often.

OVERVIEW

The PG Pump technique is very simple method of extending the time it takes you to orgasm. If you are sexually active this is a great technique for pleasing your partner by being able to go almost indefinitely. As with all the techniques we list the key is really you. Your mind and your self-control are what will make you a better lover. When you hear your partner moan, or images in your head become so exciting that you lose that control, that is when you need to regain it through the use of our techniques. Your mind is your most powerful tool in prolonging orgasm, as well as making orgasms better for yourself. When you use mind and body together as a single unit, you become more self-confident and a happier and healthier person.

THE FLEX TECHNIQUE

This is another simple technique that will allow you to delay orgasm during intercourse. This can be practiced during masturbation like the other techniques we have discussed. It will explained in more detail later, and provide you with another method of extending the time between excitement and orgasm. This is, even more for the good, an exercise that can build your muscle and burn small amounts of calories too, making orgasms an almost athletic experience!

1) As you are beginning to head towards an orgasm, you have a full erection and are starting to become excited. At this point you want to flex your abdominal muscles hard, as if someone were standing on your stomach or you were doing a strenuous sit-up. Do this once and hold it as long as you can, careful not to make any noises or exceedingly strain yourself. Once you are forced to release . Wait some time before repeating.

2) Do these off and on during intercourse and it will greatly prolong orgasm and give you more 'staying' power. It draws blood from your genital area and diverts your attention from the excitement of the building orgasm, helping break up the rhythm and prevent you from losing yourself in the experience.

3) This technique can also be used with the buttock muscles, by clenching the fists, flexing the arms, or any other muscle group you feel is best for you. Research shows the abdominal area to be most effective, as it is very close to the genitals and can draw the most blood away from the penis.

OVERVIEW

This exercise is good in many ways. The hard flex of the abdominal muscles, especially during the tiring act of ejaculating, is good for the muscles themselves and will help both flatten and tone your chest. Anaerobic respiration, as we talked about earlier, is action that builds muscle when you breathe heavily. In addition to the health benefits the flex increases your staying time and prolongs the pleasure prior to ejaculation. It also builds up self-confidence and self-control, which in a psychological way are essential to good orgasms, a positive self-image, and an increased energy level. The flex seems subtle and simple, but it is a very positive and good ingredient to a healthy penis and enjoyable orgasms.

STAMINA AND EJACULATION ENHANCEMENTS

The one most commonly ignored fact about a penis is that it is connected to the rest of the body. Hence one cannot expect a healthy penis if the body itself is sick. It is, surprising the number of people who do not know how to prevent sickness through every day living. Here are a few tips that will aid you in keeping well and preventing breakdown of your body’s immune system and your sexual stamina. These are taken from a men’s health journal (Gregory, 1998) and hence are paraphrased to be as congruent to this manual as possible. The article is quoted in italics.

1) Drink water...lots of it. Hydration is key to your body’s proper function, it is essential when you plan on performing any activity, especially one that takes energy.

2) Take daily vitamin supplements. Make sure they are 'Grade A' vitamins, as these have none of the natural ingredients extracted from them. You will be able to educate yourself more without books by asking in your local nutrition store about which vitamins is the most pure and would help someone with a light workout schedule. We list some possible combinations below, but a person looking at you with knowledge about nutrition has a better chance of setting you up with a personalized vitamin pack.

3) Stamina is directly linked to the exercises described above. Practice these techniques as much as possible, within what you know to be your personal limits.

4) Eat a balanced diet and try to maintain as healthy a lifestyle as possible. This includes everything from checking the color of your feces to see if you are properly digesting your food to perhaps buying a low calorie cook book or other health aids that will put you in the prime of energy. Checking menus when you eat out, and eating meats like pork and chicken instead of veal or beef are ways to save calories, but some people benefit from weight gain, and it is impossible to list all of the variations that would benefits different body types and disposition. The bottom line is that by eating and living healthy you will look, act, and perform like a healthy and happy human being.

Try not to ejaculate every day, and do not let yourself go for too long without ejaculating. Ejaculating too often or not often enough does not keep a man primed for sexual activity of any sort. You will feel better and your penis will be more responsive if you, as we outlined above, ejaculate for example once every other day, limiting yourself to no more than 4 times a week maximum. This gives your skin and your penis’s stamina time to ‘reset’ itself and recover from the ejaculation and abrasion of the skin.

5) Make sure you are stimulated 20 minutes before intercourse/ejaculation. While this might seem to the contrary, being stimulated beforehand will actually prolong ejaculation, and give you the ability to last longer if desired. The stimulation prior to ejaculation primes your penis for the act itself, and gets you ready for the pressure of the excitement and the overwhelming thrill of the sexual orgasm. If you have already excited yourself for a short time, in a way it raises your tolerance level when you begin to perform with the intention of having an orgasm.

6) There are many different variables that factor into the hardness of your penis, such as general health, lack of sleep, poor diet, lack of exercise, etc. These are things that we have detailed in other sections of the manual, but here Gregory cites another one of our techniques by way of a suggestion. Another factor is the strength of your PG muscle. The stronger your PG muscle is, the harder your penis will be when fully erect. The PG muscle is detailed in the PG Pump exercise, in case you have yet to attempt it, and it one of the main sources of good and long erections. In addition to this, supplementing your diet with a few herbs and vitamins can produce HUGE results. The ones that we have found to be the most beneficial are the Colloidal Minerals, B-Complex, and L-Arganine. These are over the counter drugs that can be found at your local drugstore 90% of the time.
Gregory suggests among 1000-2000 mg a day taken most importantly a few hours before orgasm, and you will see tremendous results. This will prolong your ability to maintain an erection and also increases the amount of ejaculate released by stimulating the PG muscle.

NUTRITIONAL ADVICE

We have more to say on the topic of personal health and vitamin supplements that can help improve health and penis size and vitality. One fairly easy way to help speed up the process of enlarging your penis is by supplementing your diet with a few secret ingredients. Some of these are not free, but if you want an added boost, pick them up at your drug store or wherever you can find them. In addition to helping you with our exercises, they can also give you the sexual "fuel" that you need to perform your best when it comes time for intercourse. Gregory’s "secret" ingredients are listed below, as they were in his journal.
Daily supplements:
Calcium -- 500mg
Iron -- 5mg
Magnesium -- 250mg
Vitamin A -- 100mg
Vitamin C -- 1000mg
Vitamin E -- 250mg
Vitamin B12 -- 300mcg

These vitamins can be found in a lot of one-a-day style vitamins, and you should read the information listed on the pill bottles of the more common over the counter one-a-days before choosing one that fits your supplement requirements the most closely. Again, your doctor could have some input about your vitamin requirements, and you should ask parents or relatives about history of nutritional problems in your family, since some people react badly to a higher level of certain vitamins and minerals.

Amino Acid -- L-Arganine: This one is great for rock-hard erections and increased volume of ejaculate. Take 500mg daily and also 1000mg a few hours before intercourse if you want a boost in performance. Use in moderation and discontinue if you notice any side effects whatsoever.

Bee Pollen -- This is a very good supplement to take. It is rich in vitamins, minerals, amino acids, and enzymes. Taking it will give you more frequent erections, more sexual energy, and also a bigger volume of ejaculate. Bee pollen comes in many forms, tablets, capsules, even live. If you can find the live freeze-dried forms in your health food store then purchase it, as it is the most potent.

We recommend these two lastly as our own medical suggestions, based on our own work. They are provable conclusions and are surprisingly unnoticed in the medical world. There is general skepticism among his own readers as well as those who quote his work. We provide a body of evidence to support our claims, as well as comments from test cases themselves.

"I achieved great results with the Skogan methods, and I hope that this email will affirm that fact. I have seen a noticeable rise in my energy level and the overall health of my body. Sexually I am able to perform at a higher level than before. I must caution you in your inquiry, the change did not occur immediately, and it took a look back at my prior experience to really notice the difference. It was such a good change that I took it for granted! I hope that this email is of help to your and your manual, and that your customers will take Skogan advice as I did."
-John Davison

More support for our methods was provided by an editor of a popular men’s magazine.
"After reading Skogan findings and suggestions I admit that I was skeptical and did not jump to print their piece in our magazine. I went to our medical specialist and my own personal physician with their article. My physician was impressed with the progress the field of penis enlargement has made in the past few years, and rated More Manoods piece most worthy of an appearance in our magazine. I hope that your readers have the confidence in Skogan that my magazine has, they will not be disappointed."
-Mark Cohen, Assistant Editor

The results of an inquiry into the credibility of these methods are surprising, and are not hard to find. A renowned Doctor, A. Gregory has commented on this manual, in an email that is printed below.
"I am honored that you are making use of our work on your manual. From what I have read of it so far it is as an informative piece of work as I have ever written. I wish your members well and hope that our techniques and suggestions are able to supplement this manual where your own research is not complete. You have my best wishes and permission to use my work as you will. Again, good luck and God speed to a healthy body and, above all, a large and healthy penis!"
-Mr. A. Gregory

CONCLUSION

Living and maintaining a healthy penis. This manual is a very condensed version of the exercises. Maintenance methods collected from a variety of sources, and only those which we have researched and have proven true. Here, in conclusion, is a list of the five main steps that will get you on the right track to a healthy penis, a satisfying orgasm, and a happy and healthy life.

Practice each of the exercises for a short time, to see which one fits you, and works with that particular enlargement exercise until you reach the peak of your personal satisfaction with your penis size. Exercises are the most important part of this manual, and they are the only things that will get you a larger penis and allow you to keep it that way.

In concert with your exercises, practice the methods for prolonging orgasm and develop your staying power. This is important, since a large penis is not all there is to satisfying orgasms and the ability to control when you ejaculate and to what degree. Staying power will make your orgasms better and more satisfying, at time eliminating the need to have them often and to get total satisfaction from them.

As well as doing the exercises, both the enlargement methods and the staying exercises, keep up a weekly fitness routine. It does not have to be rigorous, but you need to stay in shape to give your body the chance to conform to your new penis size. Muscle improves your control over an orgasm and makes it easier for you to spend a longer amount of time working towards ejaculation.

Eat well, and talk to a nutritionist or a friend with knowledge of your body’s needs and the best way to supplement the new penis size and your body’s growing caloric needs. Men’s health magazines are a good source of information on new vitamins and supplements specific to certain types of men, and you should buy one occasionally to keep up with the changing face of men’s health.

Most of all, check out other sources of information, look around for new methods, ones that we may not have time to research and update before they are printed in journals. We attempt to keep on top of the fast-changing men’s health field, especially with the new tide of sexual methods and the interest in self discovery and mutual sexual enjoyment. Research, update your methods, and most of all ask US any questions you might have! We are here to help! Email us or let us know what the results of your own experience are. Enjoy!

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