Adaging
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The VIGOR program

Four weeks. One skill at a time.

5 to 10 minutes a day at home. Release first, then build, then control, then retest against where you started.

Find your starting week
Why this order

The order is the program.
Not the other way round.

The common mistake is squeezing harder, every day, on a floor that never relaxes. You get more tension instead of more control. VIGOR fixes the sequence.

  1. 01

    Release

    A tense floor has nothing left to contract with.

  2. 02

    Strength

    Control only helps if the muscle can hold the position.

  3. 03

    Control

    Then you use it under real arousal.

  4. 04

    Retest

    Your day 1 numbers show what moved.

A man sitting calmly in a quiet room
Week by week

Pick a week to see inside it.

Goal of the week

Get the floor to let go completely before you ask it for anything.

What you do

Short sessions built around Release, with breathing that lets the floor drop on the way in. Gentle Hold work at a level that never costs you the release. Ladder is introduced sitting, at quarter and half only.

What you should notice

Less background tension. A clearer sense of where the muscle is, and of the difference between holding and letting go.

How long per day

5 to 8 minutes a day.

After four weeks

Keep what you built.
With less effort.

See the research
A relaxed man holding a cup of coffee

Maintenance dose

Shorter sessions on fewer days a week, built from the level you reached. Enough to keep what you trained, small enough that you keep doing it. Release stays in every session.

A man checking his results on his phone

Your next full retest

The same self-measurements after the next block of maintenance. If a number has slipped, the plan puts you back into the week that trains it.

Men training with Adaging

Common questions about the program.

The quiz takes 3 minutes and shows which week you start in.

Take the quiz
Pick up where you left off. The plan is a sequence, not a calendar, so a missed day pushes everything one day later rather than deleting it. If you miss most of a week, repeat that week instead of jumping ahead.
Keep training. Squats, deadlifts and running do not train the pelvic floor in the way this program does, and heavy bracing or a lot of cycling can leave it tighter. Do the session on the same days as your gym work, ideally not straight after a heavy lower body session.
Mark the session easy at the end and tomorrow moves up. If it keeps feeling easy at a long hold, check the release side: fully letting go between repetitions is usually the part that is being skipped, and it is harder than it sounds.
Being honest about this matters. Many men notice changes in control within 2 to 4 weeks. The published studies on erection quality ran their training over 3 to 6 months. Results vary between individuals, and this is training, not a cure.