What Is NoFap? And Why It Matters For Your Physique

The NoFap movement is a community of people (mostly male) who are seeking to break their addiction to masturbation and pornography. In this article you’re going to find out why NoFap is something every male who is looking to build muscle should consider doing. But we’ll also be looking at the negative side of NoFap and whether there is a better way.

What is NoFap?


What Is NoFap?

If you’re a young man, and you’re reading this article then I’m sure you’ve heard about the NoFap movement, but what exactly is it? And why should it matter to your physique?

In this article we’re going to answer those questions and take a look at what’s good about the movement as well as what’s not so good.

Plus, I’ll be adding my personal experience on this subject and I genuinely hope that your life will be changed for the better by what I’m going to share with you. So please, stick with the article to the very end.

The first thing that needs to be said about the NoFap movement is that it doesn’t mean simply not masturbating. No, it is generally taken to mean abstaining from pornography and anything sexually stimulating for 30 days or more at a time.

Why does this matter and why has a whole movement risen up around NoFap – something that started as a forum entry on Reddit in 2012?

Well, my opinion is that the growth in popularity of the movement is down to the fact that deep within themselves, at the subconscious level, men know that there is something massively wrong with the place that sexuality has in their lives.

I would put it like this:

Sexual desire is a wonderful slave, but a terrible master.

OK, so I’ve borrowed and tweaked that quote a little, but it’s fitting for this discussion.

In the days in which we live, porn has become ubiquitous. Whether it’s by music videos, advertisements, films and TV series, we are drenched in sexual imagery.

What is NoFap

This constant bombardment of pornographic material has changed how men expect to have sex with women and over-stimulated their sexual impulses.

Think about it: before modern media, there was no way of being so exposed to such an insane amount of sexual material. Even just 30 years ago, if you wanted to look at porn, you had to endure the embarrassment of buying a pornographic magazine from an actual shop!

While at the conscious level sexually addicted men may think that their desires are normal human behavior, in reality they are a symptom of a sick society.

So the NoFap movement has sprung up out of the best of intentions as men seek to swim against the unrelenting tide of pornography. But what does it say about how to stop fapping?

Well, before we answer that question, let’s address the question that you came here looking for the answer to.

Why Does NoFap Matter For Your Physique?

In brief, it’s all about testosterone.

The NoFap movement was founded on the claim from a scientific paper that abstinence from masturbation for seven days leads to a 145.7% spike in testosterone on the seventh day.

We’ll cover the scientific paper in more detail later on, but this extraordinary finding fueled the growth of the movement and caught the attention of thousands of men who were looking to improve their physique.

It’s understandable too. Who wouldn’t want to more than double their testosterone and enjoy all the benefits that come with that. And what are those benefits? Here are a few:

  • Greater muscle mass
  • Decrease in fat stores
  • More energy
  • Better mental agility and focus
  • Reduction of inflammation throughout the body
Steroids or NoFap

So there are some serious benefits waiting for you if you choose to embark upon a NoFap regime.

NoFap has the potential to provide you with the effects of a gentle course of anabolic steroids without the risk of unwanted side-effects or cost.

Sounds like a no-brainer to me.

But then again, so does the decision to stop smoking, yet as with smoking, many people are bound to their addictions and it is simply beyond them to quit – no matter how great the prize for doing so.

If that’s you, don’t worry – just read on to the end of the article.

How To Stop Fapping

Okay, so let’s break this down into some strategies that you can begin to apply today that are said to help people overcome sexual addiction.

Before we do, let’s make this clear: masturbation does not increase testosterone levels. In fact it could even be preventing your testosterone levels from reaching their natural peak.

Don’t Watch Porn

It sounds so simple doesn’t it, but for many people this is simply too difficult. If they do manage to keep away from porn, many people find themselves “cheating” by watching other online content that may not be porn, but which feature attractive women not wearing very much.

Let’s be honest, that material is everywhere: from news sites to music videos to adverts; so it can be genuinely difficult to avoid porn when we consider that most media outlets are constantly churning out what amounts to soft porn.

Keep Yourself Busy

Again this sounds so simple: if you spend time doing something productive you’ll have less time to spend seeking sexual gratification.

If you can find yourself an interest that will make you money, then you will be incentivised to keep up with your new interest and be less likely to fall back into your old ways.

If you like the sound of that strategy, then connect with me by clicking the link below and you will have my support in launching your own online business. Believe me, it will most definitely keep you busy and has the potential to make you very wealthy!



A well constructed exercise regime actually has the potential to further stoke the flames of your libido given that exercise is considered to increase testosterone.

However, it can be very helpful if you find yourself aroused and tempted to indulge princess palm and her five lovely daughters.

For example, if your moment of weakness tends to be first thing in the morning then you may find that rolling out of bed and blasting through a few sets of press-ups will help to rapidly deflate your boner.

I guarantee that if you train to failure your desire to fap will dwindle to a mere memory!

The Science of NoFap

Science of NoFap

I mentioned the scientific paper which was cited when the NoFap movement was started.

That 2003 paper showed that on the seventh day of NoFap there was a peak of testosterone:

“On day 7 of abstinence, a peak of serum testosterone appeared, reaching 145.7% of the baseline (P<0.01). After the peak, no regular fluctuation was observed.”

An earlier scientific paper from 2001 seems to support the testosterone enhancing effect of NoFap:

“although plasma testosterone was unaltered by orgasm, higher testosterone concentrations were observed following the period of abstinence.”

Given how fundamentally important testosterone is for building muscle, you’d have to be mad – or addicted to fapping – not to consider trying NoFap.

But what if you are addicted? Well, I was interested to read what the science had to say about that.

This study from 2017 used functional magnetic resonance imaging to examine brain responses to erotic and monetary stimuli in the study participants. What they found was fascinating.

Those participants who were suffering from problematic pornography use (PPU) had different brain responses to the cues predicting pornography than those who didn’t suffer from PPU.

This has been observed in studies of other addictions and it indicates that the PPU sufferers have a higher degree of ‘wanting’ to view pornography which drives their behavior.

Meaning that it is a genuine addiction.

The researchers conclude that interventions which have been proven to be helpful in targeting behavioral and substance addictions may be useful for helping men with PPU.

The important take-away from this paper is that sexual addiction is real and just as with other addictions, sufferers need access to support and help.

Can NoFap Make You Sick?

We’ve looked at the positive aspects of NoFap, but you’re probably wondering whether there are any dangers to this practice.

Most online sources will say that it’s perfectly safe to abstain from masturbation for a prolonged period of time. However, this isn’t strictly true and there are some conditions that you need to be aware of.

Blue Balls

Epididymal hypertension is a condition that can occur when men experience sexual arousal without a resultant orgasm. This condition is considered to be painful but not dangerous. It is easily relieved by sexual release – the very thing you are trying to avoid!


During a period of abstinence, blue balls can progress into epididymitis – a painful inflammation of the tube at the back of the testicle through which sperm travels.

This painful condition may require IV antibiotics to resolve. Anybody considering NoFap needs to be aware of this potential pitfall.

Prostate health

Prostate cancer is increasingly common and something which all men need to be aware of.

This 2004 paper entitled ejaculation frequency and subsequent risk of prostate cancer claims that “high ejaculation frequency was related to decreased risk of total prostate cancer” yet concludes that “ejaculation frequency was not statistically significantly associated with risk of advanced prostate cancer.”

This may at first seem contradictory but it points towards a higher ejaculation frequency (21 or more ejaculations per month) being better for the prostate than lower frequencies.

However, we need to keep a sense of perspective and given the conclusion of the article, we should be mindful to look after our prostate health through diet and exercise so that we don’t need to abandon NoFap.

The takeaway message from this section is that you need to take care of yourself during your NoFap and if you experience blue balls, don’t let it escalate to the point that it requires medical intervention.

How to NoFap

NoFap 7 days

Considering all the information in this article, I’m surprised that so many in the NoFap movement advocate abstinence of more than eight days.

In terms of muscular development there doesn’t seem to be any benefit whatsoever from extending NoFap beyond eight days.

To harness the testosterone elevating benefits of NoFap, you want to be having an orgasm (or orgasms) every eight days, so that the cycle will reset and you’ll get repeated bursts of testosterone.

That sounds similar to receiving a weekly shot of Sustanon doesn’t it?

My Story

So now you’ve read all about NoFap and understand that by regulating your sexual activity you can benefit from a substantial increase in your testosterone levels on a recurrent 8-day basis.

But for many people, the target of one day of sexual release every eight days is just too difficult to attain to.

So I’m going to share with you my story of overcoming sexual addiction.

I was a teenager in the 90s and witnessed the dawn of the internet. It didn’t take me or my nerdy school friends long to realise the potential of the Internet for accessing things we shouldn’t.

You could say that the combination of my burgeoning testosterone and access to free porn in the privacy of my home, was a disaster waiting to happen.

It fueled my already sky-rocketing libido to new heights and sexual gratification became my foremost preoccupation for the next two decades.

Whenever I tried to stop, I simply couldn’t.

I don’t think it’s a coincidence that my overall physical health deteriorated as I grew older. It was as if I was being drained of my vitality by this oppressive sexual compulsion.

Jesus Delivers

In April 2019, dogged by migraines, I called out to God and asked Him to take control of my life. From that day, I found myself reading the Bible and listening to Derek Prince bible teachings.

Now, this came as a complete surprise to me. At the age of 13 I had become an atheist but at 25 embraced New Age mysticism – completely rejecting Christianity. Up until the point that I made this desperate cry to God, I felt so superior to those “dumb Christians.”

But God heard and He answered.

In June 2019 I received my deliverance and felt a weight lifted from me. A shadow that had hung over me for my whole life was taken away as Jesus’ love for me began renewing me from the inside out.

My browsing history is a powerful testament to the power of Jesus Christ to redeem a broken individual.

What I wrestled with for years and could never defeat, was vanquished once and for all by Jesus in the time it took for me to say a simple prayer. There has been no effort on my part whatsoever. It’s simply the case, that whatever was driving my sexually compulsive behavior for all those years no longer has any access to me.

Yes, of course I still find women attractive but my libido is under a greater authority and providing that I choose not to kindle those embers, it has no power over me.

That’s NoFap Folks

We’ve covered a lot of ground in this blog post. From what NoFap is, to the benefits and dangers of it, and to how Jesus can deliver us from addictions (1 John 1:9), even when we think we’ve tried everything and are beyond hope. Have you had any experience with NoFap? What has been your experience? Let me know by leaving a comment below!

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