I have pretty much laid off it for 12 months, I was hitting it hard right up until the Bends got my gains and then kinda slacked off, job and all that crap!! Still managed to maintain though, maybe lost a slight bit but looking to get back into it. haven’t been on this site for years and just thought I would check any headline news and see my thread still going. I see that some guys have had success and some people are looking for the holy grail, all I can say is what I said before, be methodical, listen to your body and adapt it, I spent some time blindly following posts that gave good results and then said stop lets break this down. if your a runner you cant train all the time, your legs ache, you have injury and there are times your ready to run and times you just dont want to. well my PE was everyday and no structure. I got the structure and then thought what am i trying to do, stretch the thing in all directions and then work out when it was ready that I think is key, sometimes I would go 1 day then 3 for the density/texture/maluable feel I wanted. Bingo when the moons were aligned I got my fellah engorged and then bend looking for max expansion in the bend and pushed my hands together to emphasies it further. The guys on the thread like Deadpan have it right, play around and get to know what suits you and your there.