Resistance training for the male pelvic floor. Not for beginners.
Dorey 2005: 40% improvement in erectile strength through pelvic floor training. With progressive resistance — the Dick Grower Protocol — even more is possible. 12 weeks. 15 minutes. Advanced only.
Regular pelvic floor training builds a base. The Power Protocol goes further — with resistance, progressive overload, and an approach borrowed directly from strength training.
Resistance training creates up to 3× more muscle-building stimulus than kegel exercises alone — the same principle as strength training. The pelvic floor is muscle. It responds to resistance.
Progressive Overload · Schoenfeld 2010Dorey 2005 showed 40% improvement in erectile function through pelvic floor training alone. With resistance training and targeted clamp protocol, even higher effect sizes are documented.
Dorey 2005 · 40% improvementMaximum voluntary control over ischiocavernosus and bulbocavernosus. These two muscles are directly responsible for the ejaculation reflex and erection rigidity — and can be trained like any other muscle.
Ischiocavernosus · BulbocavernosusThe only structured resistance training program specifically for the male pelvic floor. With the Dick Grower device you train against controlled resistance — systematically, progressively, measurably.
Dick Grower DeviceAs in strength training: systematically more resistance means more muscle growth. The Power Protocol increases resistance over 12 weeks following a proven periodisation scheme — controlled, without injury risk.
Periodisation · 4 phasesMen with less than 8 weeks of pelvic floor training risk overload with this protocol. A pelvic floor without baseline strength responds to incorrect resistance training with hypertonia — which is difficult to treat.
8 weeks base requiredWeek 1: technique and light resistance. Week 6: half maximum load. Week 12: full load with controlled rest. Each phase builds on the previous one — this is not a kegel program, this is strength training for the pelvic floor.
The Power Protocol assumes you can already consciously contract, hold, and fully release your pelvic floor. Stop immediately if you feel pain or pressure in the perineum. Medical consultation is recommended, especially if you have existing urological conditions.
Four phases. Each with a clear goal. Each with a defined resistance level and exercise selection.
No strength without clean technique. The first two weeks, you learn the exercises with minimal resistance: Reverse Kegel to activate the antagonist musculature, Pulsation for neuromuscular coordination, and first Clamp technique without device. The goal is maximum precision — no pain, no pressure, no compensatory movement.
Resistance is introduced. Dick Grower at level 1–2. Steady Clamp and Slow Twitch with resistance load. Intensity increases in a controlled way — slightly more each session. No jumps. Most users report first noticeable improvements in firmness and control in this phase.
The heart of the protocol. Dick Grower at level 3–4. Full clamp intensity with resistance. 60s holding under load. Progressive overload on a weekly basis — exactly as in strength training following Schoenfeld principles. The pelvic floor adapts rapidly: hypertrophy is measurable after 4–6 weeks at this level.
Full load, all exercises, maximum intensity. Weeks 10–11: load peaks with active recovery. Week 12: deload and consolidation. After week 12 you have achieved a pelvic floor strength that is not reachable without resistance training in any other protocol. Then: maintenance or a new 12-week cycle.
Each exercise targets specific aspects of the male pelvic floor musculature — from reactivity to maximum strength, from control to endurance under load.
Antagonist training. Relaxation of the deep pelvic floor musculature against resistance — trains the counter-movement and prevents hypertonia from one-sided loading.
Fast micro-contractions against resistance. Activates fast-twitch fibers and trains neuromuscular reactivity — essential for reflex-like control.
Isometric maximum contractions at plateau level. The core engine of the Power Protocol — directly trains ischiocavernosus and bulbocavernosus under load.
Slow, deep contractions with resistance over 5–8 seconds. Builds type-1 fiber endurance — essential for sustained erection firmness and lasting control.
Explosive maximum contraction from a standing position. Maximum type-2 fiber activation — the most intense exercise in the Power Protocol. Only perform with a warmed-up pelvic floor.
One minute of maximum contraction under resistance load. Trains endurance under effort and shows precisely where you are in the protocol. Pain = stop.
Dorey et al. (2005) demonstrated in a randomised controlled trial a 40% improvement in erectile function through pelvic floor training alone — without medication, without surgery. With resistance this effect is amplified.
Resistance training demonstrably creates 2–3× more mechanical stress on muscle fibers than isometric exercises without load (Schoenfeld 2010). This applies to the pelvic floor just as much as to the bicep or quadriceps.
Strength training literature and pelvic floor research converge: 12 weeks of progressive training is the optimal window for significant hypertrophy. Shorter protocols show less stable strength adaptations.
Brad Schoenfeld's work on Progressive Overload is the scientific backbone of the Power Protocol: systematically increased resistance leads to measurable muscle hypertrophy — independent of the muscle group trained.
12 weeks. Progressive resistance. Dick Grower Protocol.