In my experience, holding longer kegels are much more beneficial than the suggested 5 second kegels on this website. Two summers ago, I signed up for a website that specialized with holding kegels that would count for you and aid you while you do them. I’m not going to post the exact routines, but they had you start with 10 second or so kegels, with an intermediate kegel time of around 20 seconds. By the end of the summer, I was doing around 30 second kegels. My BC muscle was incredibly strong and I could pretty much hold off an ejaculation very close to my PONR.
After a long break, I completely stopped kegeling and started PE, with which I started doing the recommended 5 second kegels. I can do around 100 5 second kegels now, but I feel my muscle is nowhere near as strong as when I used to practice the longer kegels. Not only this, but for some people including myself, it may lead to involuntary BC muscle contractions, which can lead to quicker ejaculations during sex.
This is just my opinion, I’m not too informed on these muscles and how they work, but this is definitely the case with my experience.
If you want to try this routine out, do 10 reps of 10 second kegels with around 6 second rests in between them. Work your way up to 10 reps of 20 second kegels with around 8 second rests between them. Then work your way up to 10 reps of 30 second kegels with around 12 second rests between them.
If the rests are too much, try starting with longer rests for the few first reps, then gradually decrease them towards the ending reps. Try to do at least 2 sets, 3 sets if you have time, every other day. Take at least a 3 minute rest between sets.
Starting stats: NBPEL:6.5 | MSEG:5.25 (around 3/1/2010)
Current stats: NBPEL:6.5 | MSEG:5.25 (around 3/1/2010)
Short-term goals NBPEL:7.25| MSEG: 5.65