Let’s divide this article into organized bullet points so I don’t drown you with non-organized words.
I will discuss the following points:

1- What is NoFap?
2- What is Semen Retention?
3- The difference between NoFap and Semen Retention
4- Is NoFap and Semen Retention for everyone?
5- Benefits of NoFap and Semen Retention
6- The correlation between NoFap and Semen Retention with Muscle Growth and athletic performance
7- The correlation between NoFap and Semen Retention with Boosted self-confidence
8- The correlation between NoFap and Semen Retention with Sexual appeal
9- What is the optimal masturbation frequency for males? and why it’s different for females?
10-Why Nofap and Semen Retention overlap with the placebo effect?

11- Bonus: Strong reasons to quit masturbation and porn (as humanly as possible)

12- Is Nofap and Semen Retention encouraged to practicse in any of the existing religions?

Let’s dive in.

What is NoFap?

So NoFap is basically a practice that a group of online community advocates for. NoFap is the abstinence from Porn, Masturbation, and Orgasm and they call it PMO. The group says once one stops masturbating to pornographic material, they will beat many deadly and destructive medical symptoms such as PIED or Porn-Induced Erectile dysfunction, Delayed ejaculation and premature ejaculation.

And they will accumulate vast mental, psychological, physical and sexual benefits after commiting to it. I agree with nofap overall but there are some dead ends that you will encounter which I will delve more into later in this article.

What is Semen Retention?

Semen retention has some cross roads with NoFap in that both encourages people to avoid PMO however semen retention goes the extra mile by pushing someone into preserving their semen and not ejaculating at all even when having sex with a partner. In the case of a dedicated commitmment I see no point of abstaining from orgasming and releasing with your partner.. Semen retention proponents say that sperm quality,spirtitual energy and other benefits that interesect with noFap are inevitable once you reach a long streak of retention such as 90 days or more.

The difference between NoFap and Semen Retention

Well, Old habits die hard but I already mentioned in the section above the difference briefly. But let me give you more about it. So How do you know whether you are doing nofap or semen retention? Nofappers don’t consider having sex with your girl a relapse even if you ejaculated since they consider it a real intimate relationship which is the healthy form of someone orgasming rather than masturbating to your screen or an imaginary girl. In Semen retention, sex is permissible but ejaculating is not. They say that you can orgasm while having sex without ejaculating which sounds weird to me but it’s possible to some extent. You know someone can orgasm in their mind while fantasizing without ejaculating. The same goes for semen retention.

Is NoFap and Semen Retention for everyone?

Let me make this clear. NoFap and Semen Retention are both perfectly healthy and very few people are doing them. In fact, my speculation is that 95% of the population around the world are porn addicted and have issues in their sexual relationship with their partners. The thing that many people don’t know is that sometimes the underlying cause of all your problems lies and hides in the details that you may not pay attention to. Well, Porn addiction and chronic addictive masturbation is one of them.

If you are a single male and by single, I am saying you don’t have an intimate partner to have sex with. Assuming your sex frequency is very low, Semen retention and NoFap are way recommended since they help you gather and amass massive energy in your body to seek your goals. Remember that semen of any man is capable of creating a child so semen is a life force and when you don’t throw it over the walls and screens all the time you will emphatically have more physical, mental and spiritual power. Now how long you can go on this mode? some people experience very long streaks like 700 and 800 days. It all depends on your lifestyle and how busy you are. But the minimum period you should go on is 30 Days not less if its your first time and I recommend you to go more if you can.

This doesn’t hold the same for females. Females may masturbate more frequently than males and won’t have the same negative effects males experience, why? simply females don’t bust out semen 🙂 so the energy loss is minimal.

Now If you are a married or committed male, then you should have nothing to do with solo masturbation on porn and by default, you should assume your self in nofap mode unless you have sex with your girl and then go watching porn or jerking off in front of the screen when she isn’t there. In your relationship, Masturbation and pornographic material should’not have any spot in your life if you are willing to have extraordinary pleasure with your partner. Videos and photos of porn even if you don’t masturbate will be like a slippery slope and you will eventually jerk off to pixels on the screen.

Now what about semen retention if you are married or committed?

Well you can have sex with your partner without throwing but for most people this means that you can’t orgasm together which brings the harmony deep down. Assuming that orgasming without ejaculating is something you don’t know, you can rotate and circulate your ejaculation frequency. Lets say you have sex with your partner 4 days a week then you orgasm and ejaculate one time out of four. This will sound weird but even throwing your semen into your partner too much will lower your sperm quality and make you tired and foggy most of the time. Remember that your masculine essence lies in your semen. The more you lose the more exhausted you feel. Don’t you think that becoming sleepy after throwing has to do with all of this?

Benefits of NoFap and Semen Retention

The fun part is here. Let’s explore the benefits of these two practices according to the category

Note: The degree of these benefits varies according to your addiction level. The more addict you are to porn, orgasm, and masturbation or one of them, the more clear these benefits will manifest.

Mental and Psychological Benefits:
1- Clarity, Focus, and sharpness. This one is experienced by heavy PMO Addicts since all they think about is porn and sex and after abstinence, the mind will rewire and get over this shit
2- Boosted confidence particularly while interacting with people.
3- More peace with your self. Some guys tell me that they used to beat themselves up mentally after they masturbate thinking that they shouldn’t do that which they shouldn’t.
4- Better Productivity and more things get done. Of course Pornographic material wastes your time like there is no tomorrow.
5- More masculine vibe. Some say that this is the result of semen accumulation in your body which makes your mind thinks that you’re not reproducing and your life mission isn’t accomplished so it begins signaling your body to secret pheromones that will subconsciously make girls notice you more as a masculine presence in order to reproduce though this is not proven scientifically and personally isn’t accurate but it has some degree of validity from my experience.
6- People will notice something different about you. Of course, when you are lethargic and lazy due to chronic addiction people will sense the difference once you change to someone who vibrates his energy all over the place and I am not talking about those who scream or laugh out loud I am talking about when you become someone who when you see you feel attracted to their presence. You want to spend more time with them.

Physical Benefits:
1- Huge energy. You will experience a spike in internal energy especially after week 2 of nofap or semen retention. Sometimes I feel I need to turn the world upside down and every girl I see, If am attracted to it, I would go talk with her
2- More muscle growth. This is arguable but I will state my insights on this later
3- Skin gets better.

Spiritual energy:
1- If you are religious or was religious. Nofap and semen retention will vastly help you since looking at porno is n’t something encouraging in most religions so you will feel more connected with your religion
2- Meditation becomes way easier and helping.

The correlation between NoFap and Semen Retention with Muscle Growth and athletic performance

Many on the internet say that testosterone will spike after 7 days of abstinence and this was proven by this study

Personally I believe that your testosterone will spike if you are doing this for the first time, why? the spike in testosterone is a result of the increase in the number of androgen receptors in your brain which gets decreased the more addicted you are especially to sexually suggestive materials like porn, nudes, half-naked Instagram photos and so on. So the more androgen receptors you have the less free testosterone you need, you get the idea.

The more testosterone your body generates, the more muscle you will gain, and this initially true until your body gets used to it. For example, when I first started nofap, after 25 days, I gained 4 Pounds out of which is 1 pound of muscle mass and the rest is water. I hate water retention but it happened. Later down the road, your body will establish a new biological baseline and the testosterone spike you witnessed will flatline and there will be no more. This makes sense since the body has limited testosterone and as you age the less you will have.

So what is the answer? Yes, nofap and semen retention make gain some muscles in the beginning and the more addicted you were the more noticeable it will be. The athletic performance will definitely skyrocket since as we mentioned you will witness live strong physical energy and this is connected to fighters and runners who are told to stop any sexual activity before one week of performing.

The correlation between NoFap and Semen Retention with Boosted self-confidence

If you used to spend all your day looking at porno and jerking off, then you must have definitely spent most of your time alone and this wears off your social confidence and your ability to interact normally. You will be more likely less talkative and can’t interact with girls without feeling shy or awkward if other things are equal. So the higher the degree of your addiction, the more confidence you will gain when you don’t fap.

There is another aspect to this that relates to any addiction you beat such as smoking, alcohol, junk food, video games, Instagram validation, and chronic shopping. Once you beat an addiction, you will gain more respect for your self and your brain will have a genuine dopamine response that makes you feel good. This is the kind of pleasure you should seek.

The correlation between NoFap and Semen Retention with Sexual appeal

Biologically speaking and As I noted above about the pheromones stuff and how it relates to your mind’s instinct to seek partners. Remember that your brain doesn’t understand the difference between having sex with your partner and jerking off to your imagination or your screen. When you ejaculate, your mind thinks that you are reproducing so it signals your body to get the sperms in the semen to be ready to make a new child. When you stop ejaculating for a long period say [15 days least ], your mind triggers the hunting instinct and starts secreting these pheromones although there is not enough evidence on this.

But how the sexual appeal is indirectly impacted by nofap and semen retention? Well, when you gain all the perks we have talked about and assuming you have average to good looks, why won’t women feel more into you?

The correlation between Naofap and Semen Retention with other health benefits such as hair growth, better immunity and over all quality of life

There is no direct scientific evidence that links between abstaining from releasing and increased immunity and hair growth. Individuals observe increased energy when abstaining and given that holding for a set of period of time not less than 14 days would prevent energy loss from masturbation, it can be said that the excess energy can be used by our bodies for other biological processes. I noticed that when I exceeded the 30 day mark, my hair was thicker and I remember that I didn’t get sick since I started Nofap and semen retention so all that can be said is that it depends on your stance. If you are releasing a lot ( sexual intercourse or masturbation ) then you are losing nutrients a lot and if your diet is not healthy enough, you may experience negative effects with respect to your hair and immunity and vice versa.

What is the optimal masturbation frequency for males? and why it’s different for females?

Lets now discuss the practical reality of our bodies. How often should you throw off?


If you are a single male with no active partners, then the optimum is not less than 30 days. If you are coming out of your addiction then you should spend two long streaks enough for you to reset before you get back to 30 days frequency. Personally I don’t have regular frequency but the minimum is 30 days. My longest streak was 115 days  and I don’t plan on make it a long term habit.

If you are committed, then the optimal ejaculation frequency is once a week not more. Ejaculating more than once a week into your committed partner won’t do any harm but the more you do it the less energy and less vibrant you will be.

Stress may accumulate when you hold on for too much time and therefore the optimal nofap streak ranges between once every week to once every 30 day depending on your status single or married. Personally, I go as much as I can until stress starts to climb in where it’s not worth it to go longer.

Remember that you are doing Nofap and semen retention not to break records with numbers but to have better health overall and when nofap or semen retention start to stress you out especially if you are married and have a SO or if you went on a long streak and started to stress due to excess energy, then you need to consider resetting your streak and start over.


Now for females, the case is different, Females don’t throw semen as you all know so she won’t lose her life force if she ejaculates more often but the keynote here is that porn addiction will do the same harm to females as males. If you are a female and you have weird sexual tastes you developed from you watching porn then your brain is altered and probably your sexual life isn’t pleasurable as you think if it’s pleasurable in the first place.

Why Nofap and Semen Retention overlap with the placebo effect?

This is true as when you are an addict, your mind is associating your bad life stance with that addiction. Now once you decide to change to something you think is life-changing which it’s then your brain will start tricking you into thinking that all the positive changes that are coming your way are the result of nofap and semen retention even if it’s not related at all. For example, one would think that if you landed a better job its because of nofap. While this may be indirectly true, be clear about every aspect of your life and avoid overlapping stuff.

Strong reasons to quit masturbation and porn (as human as possible)

  • Become mentally and physically better
  • Energy preservation for more important activities.
  • Waste of time (this is especially true for those who edge for hours).
  • Better focus and concentration
  • Porn Induced Erectile Dysfunction  (PIED)
  • Better sex life.
  • Gaining better self control
  • Your dopamine receptor will heal and you will start to enjoy doing the simplest of things.
  • Better social confidence (especially for those who are strongly addicted).
  • More testosterone

Is Nofap and Semen Retention encouraged to practicse in any of the existing religions?

In fact yes, religions,whether indirectly encouraged nofap as in the case of christianity and Judasim or directly as in the case of Islam, have all commanded us, humans, to avoid lust that eventually leads to our self-destruction.

For example, in Chrsitianity I quote

‭‭John 15:3-4 NASB1995‬ [3] You are already clean because of the word which I have spoken to you. [4] Abide in Me, and I in you. As the branch cannot bear fruit of itself unless it abides in the vine, so neither can you unless you abide in Me.

Love not the world, neither the things that are in the world. If any man love the world, the love of the Father is not in him. For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world. And the world passes away, and the lust thereof: but he that does the will of God abides for ever. (1 John 2:15-17)

For though we walk in the flesh, we do not war after the flesh: (For the weapons of our warfare are not carnal, but mighty through God to the pulling down of strong holds;) Casting down imaginations, and every high thing that exalts itself against the knowledge of God, and bringing into captivity every thought to the obedience of Christ; (2 Cor 10:3-5)

Take heed that you do not your alms before men, to be seen of them: otherwise you have no reward of your Father who is in heaven. Therefore when you do your alms, do not sound a trumpet before you, as the hypocrites do in the synagogues and in the streets, that they may have glory of men. Truly I say to you, They have their reward. But when you do alms, let not your left hand know what your right hand does: That thine alms may be in secret: and your Father who sees in secret Himself will reward you openly. And when you pray, you will not be as the hypocrites are: for they love to pray standing in the synagogues and in the corners of the streets, that they may be seen of men. Truly I say to you, They have their reward. But you, when you pray, enter into your closet, and when you have shut your door, pray to your Father who is in secret; and your Father who seets in secret will reward you openly. (Matthew 6:1-6)

Islam explicitly imposes on Muslims to not stare at women with lust and vice versa. Women must not stare at men ( they like ) with lust. It was one of the highlighted things that Islam called for in the Quran. Hence this one intersects with NoFap prohibiting one to watch porn videos/photos.

Read more here


Nofap and semen retention encompass the abstinence from porn, masturbation and orgasm. While they may have slight differences both promote and lead to the same Benefits.

Both males and females are negatively impacted by execissivley getting addicated to porn and masturbation.

Some benefits of nofap and semen retention include better sexual life, possibly cured PIED, better strength and improved focus and confidence.

Nofap or semen retention are called for in all religions whether directly as in the case of Islam or indirectly as in Jthe case of christianity.

About the Author

I create cybersecurity notes, digital marketing notes and online courses. I also provide digital marketing consulting including but not limited to SEO, Google & Meta ads and CRM administration.

View Articles