You’ve probably seen the horror posts: hard flaccid, soft glans, weak ejaculation, wrecked EQ.
It’s scary—especially when the guy says, “I did everything right.”

Maybe you’ve even gotten a ride on the EQ roller coaster.
One day it’s so strong you feel like a 16-year-old again.
The next you can barely get it up.

Some days it’s harder than Thor’s hammer.
Others it doesn’t get much firmer than a sausage.
And you don’t know why…

Here’s the truth:
Once you understand why these injuries and EQ swings happen, they’re easy to prevent with a simple warmup, and smart training.

All these problems trace back to the pelvic floor (PF).

Pelvic Floor 101

I am going to overly simplify this for the sake of brevity.

The one of the primary purposes of the PF muscles is to help get and maintain an erection.
In their relaxed state have little to no tension on them.
When they contract they draw the penis back into the body and tighten the sphincter.

These are small muscles, moving relatively little mass, thus producing very little force.

Most of what we do with PE is pulling the penis out away from the body.
This subjects the PF to loads much higher than they are accustomed to.

For most of us, this is the first time these muscles are ever experiencing forces beyond moving the weight of our penis, which is not a lot relative to the weights we hang and pressures we pump at (no matter how big you are).

Even people who do Kegels all the time are not really developing size or strength in these muscles because they are not being trained to produce more force.

Killing the "Stronger PF" Myth

The internet gurus love to tell you to do Kegels to "strengthen" your pelvic floor.

But stop and think about this for a second.
Is there any other muscle or muscle group in your body that contracting it without resistance causes growth or strength adaptations?

I am not aware of it.

It is called an isometric contraction and has been thoroughly proven through sports and exercise science to be ineffective at creating size or strength adaptations.
It could potentially limit atrophy, but that's about it.
Isometric contractions, however, are great for neural adaptations, which give us better CONTROL over the muscle.

The Silent EQ Killer — Pelvic Floor Fatigue

Muscles are very adaptable.
But if we go from zero to 100 there is serious risk of causing excess fatigue.

Remember your first time going to the gym?
Probably with a friend that was a bit of a gym rat.
You worked your ass off trying to keep up with them.
By the end of the session you couldn't move your arms and for a week after your muscles were sore and felt like they didn't work.

Same thing is going on here when we do PE. Going too hard will cause excess fatigue in these muscles.

Good news: if you go too hard, normally it's easily resolved with sufficient rest.

The real problem is when you don't get proper rest.
And you continue to overload your PF muscles to the point they become chronically fatigued.
When this happens the PF can become "hypertonic", basically locking itself in a contracted state as a protection mechanism.
This is where all those PF injuries lasting months and years are coming from.

The Most Common PE Injury – Pelvic Floor Strains

Strains occur when a muscle is contracting (or attempting to contract) against forces well beyond its capacity.

How's this apply here?
With PE we are applying forces well beyond the PF capacity outwards.
When the PF contracts it tries to draw the penis inwards.

If you contract your PF muscles during PE you are creating the perfect conditions for a muscle strain.

Strained muscles often go hypertonic, locking themselves in a contracted state as a protection mechanism.

Spotting the PF Fatigue Warning Signs

Erection Quality is one of the best indicators you're getting into the danger zone.

Start tracking your erection quality daily, score it on a scale of 1 to 5:

EQ = 0 - Unable to obtain an erection (this is bad, really bad).
EQ = 3 -  Normal effort to achieve and maintain erection. Average hardness and fullness. Normal morning wood.
EQ = 5 -  Erections are effortless. Feel harder and fuller than usual. Nocturnal erection frequency and intensity greatly increased.

When EQ starts trending down, you’re fatiguing your pelvic floor, and at higher risk of injury.
It’s time to back off your training and get extra rest and recovery.

Preventing Pelvic Floor Fatigue

This isn't rocket science, it's what I've been preaching all along:

1) Start slow. Start light.
You should be able to relax into the weight, not just "tolerate" it.

2) Rest plenty. Listen to your body.
Don't dive straight into doing PE every single day.
Start with every other day, see how you feel and how your EQ holds up.

Give yourself more rest than you think you need and pay close attention to the feedback your body gives you.

Pelvic Floor fatigue is typically quick to resolve with sufficient rest.

But if you don't give it proper rest, you could be looking at a months long recovery from a much more serious condition.

60 Second Warmup

I find this is best performed while sitting up right with your legs man spread.

GENTLY stretch the penis outward.
You aren't trying to create resistance to the Kegel, just trying to feel the Kegel through your hand to create a stronger feedback loop for neural adaptations.

Steps to performing the Kegel:

• Contraction Queue: Shorten your penis or draw it into your pelvis.
• Contraction Queue: Stop the flow of urine, or draw your testicles up into your body.
• Contraction Queue: Tighten your anus like your trying to hold in a fart (without flexing your butt cheeks).

Each queue should be performed sequentially.

Once you release immediately go into the reverse Kegel sequence.

• Let the penis lengthen out away from the body.
• Relax the muscles that start the flow of urine, let the testicles drop.
• Gently push out a fart.

Again these are performed sequentially.

Do this sequence a handful of times before you train.
In just 60 seconds you'll have a better feel for your pelvic floor.

Then during the session, anytime you are applying force to your penis you should be actively doing all the reverse kegel queues and feeling for and fighting against PF contractions.

And that is how you prevent PF strains that put you out of the game.

Bottom line

Your EQ is your dashboard warning lights for PF issues, so monitor it daily.

Pushing too hard, too soon, is what causes PF fatigue, continuing to push through that fatigue is what leads to injury.

Strains are a more acute style injury, but are easily preventable with the simple 60 second warmup I shared with you.

You don’t need to risk PF fatigue, strains, or wrecked EQ to grow.

Use a system that makes safety the default and progress inevitable.

Train Safer. Grow Faster. Here’s Your Next Step.

In the free PE Masterclass I show you the system I used to gain 1.1” length & 0.5” girth in 5 months, that makes safety the default. It’s now worked for 40+ men with zero injuries and zero failures.

👉 Click here to watch the Masterclass