The Power-Up Library

Evidence-based guides to pelvic floor training for men.
A blank wall calendar in soft light
How Often Should a Man Ejaculate? What the Research Supports
Most answers to this come from folklore or from a formula invented in 1986. There is a real dataset, and almost nobody writing about this has read it. Read more...
Squeezed stress ball with an unhappy face
Injaculation and the Perineal Press: Why Not To
Search this subject and you will find the million dollar point. It reliably produces a recognised clinical condition, and the people selling it do not mention that. Read more...
Man relaxing in nature, symbolizing intent of a reverse Kegel
Reverse Kegels for Men: How to Relax the Pelvic Floor
A pelvic floor that cannot relax is not strong, it is tight. How to train the other direction. Read more...
Leafy greens, beets and oily fish, foods associated with harder erections
Foods for Harder Erections: What the Evidence Supports
Diet does not make a performance drug. What it does change is circulation, and that is the foundation of harder erections. Read more...
200g weight as part of a graduated kegel weights for men
How Weighted Kegel Training Works for Men
Why load turns a kegel into training, and how to add it without overdoing it. Read more...
Visual on the male pelvic floor musculature, highlighting the bulbospongiosus
How to Delay Ejaculation Naturally: What the Research Shows
In one 12-week study, 82.5 percent of men regained ejaculatory control. What that finding does and does not mean. . Read more...
Weekly kegel workout schedule for men showing strength and endurance days
Kegel Workout for Men: A Simple Weekly Routine
Ten minutes, twice a week. One strength day, one endurance day, and a clear way to progress. Read more...
A smooth stone balanced on a flat stone against a neutral background
Can Men Have Multiple Orgasms? How to Get There

Finding NEMO

It sounds like a rumour. A thing other men can supposedly do. It has a name, a muscle, and a two-thousand-year paper trail. Read more...
A calm, dim bedroom at dawn, illustrating the link between sleep and testosterone.
Sleep and Testosterone: The Overlooked Connection

libido

Sleep plays a crucial role in testosterone production, hormone balance, and libido. How sleep quality affects men’s hormones and simple ways to protect your sleep for better overall health. Read more...
Anatomical illustration of the pelvic floor muscles involved in erection firmness
What Harder Erections Actually Depend On
Harder erections are a mechanical problem. The ischiocavernosus and bulbospongiosus do that work, and what research associates with training them. Read more...
Power-Up kegel exerciser for men with the basic plug at 50g weight capacity
What Are the Benefits of Kegel Exercises for Men?
What the research associates with a stronger pelvic floor in men, and where the evidence stops. Read more...
Seven common kegel mistakes men make, illustrated
7 Common Kegel Mistakes Men Make (and How to Fix Them)
Wrong muscle, held breath, no release. The seven errors that quietly waste the effort. Read more...
Pelvic floor anatomy in men, labeled diagram of the muscle hammock from pubic bone to tailbone
Pelvic Floor Anatomy in Men: A Plain-English Guide
The muscle hammock from pubic bone to tailbone, and what each layer actually does. Read more...
Training schedule showing how often men should do kegel exercises
How Often Should Men Do Kegels?
Daily sets for rehab, two sessions a week for weighted training. Why the answer depends on the goal. . Read more...
male upper body from a darker and lower angle
Male Kegel Exercises: A Starter Routine You Can Do Today
Everybody's in the gym doing bicep curls. Nobody's thinking about this one. Read more...
A weighted kegel device component with graduated weights on a microfiber cloth
Kegel Device Types for Men: 5 Options Compared
Five kegel device types compared: weighted, electrical, spring-loaded, app-based, or nothing at all. What each does well and badly. Read more...
Diaphragmatic breathing for men
Diaphragmatic Breathing for Stress and Performance
The diaphragm and pelvic floor move together. How to breathe properly, and why it matters. Read more...
A glass of water on a wooden table
Post-Void Dribble in Men: Why It Happens and the Squeeze That Fixes It
The dribble after you leave the bathroom is a drainage step that did not happen. How to fix it in four seconds. Read more...
Correct kegel contraction showing the pelvic floor lift in men
How to Do Kegel Exercises for Men: Proper Technique
Find the right muscle, contract correctly, breathe, and release fully. The four things most men get wrong. Read more...
Man running on an open road at dawn, illustrating cardiovascular health and blood flow.
Why Blood Flow Is the Foundation of Male Sexual Health
Circulation delivers, the pelvic floor holds. Why both halves matter. Read more...
Diagram of the male pelvic floor muscles targeted by kegel exercises for men
Kegel Exercises for Men: The Complete Guide
The pelvic floor is trainable muscle. What it does, how to train it, and what the evidence supports. Read more...

Put these principles into practice with a structured, progressive training system.

 Explore the Power-Up system