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soldiersareyourprotectors · 1 year ago

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Jake had been lifting weights alone in the gym late at night, savoring the quiet and solitude. The clang of metal and the rhythmic grunts of his exertion filled the space.

Each rep pushed his muscles to their limits, his veins bulging under his skin. The sweat dripped from his brow, soaking his tank top.

The gym was eerily quiet, the only sounds being the rhythmic clink of weights and Jake's steady breathing. The fluorescent lights flickered occasionally, casting shadows that danced across the room. As Jake finished his last set, he exhaled deeply, feeling a satisfying burn in his muscles. He wiped the sweat from his brow with his forearm and made his way to the locker room.

Inside, the locker room was dimly lit, and the silence was almost oppressive. Jake opened his locker, pulled out a fresh towel, and began to strip off his drenched workout clothes. Just as he reached for his clean shirt, a voice pierced the quiet.

"Incredible physique you've got there."

Jake jumped, his heart pounding as he turned to see the lanky figure of the gym's janitor standing uncomfortably close. The janitor was a wiry, pallid man with sunken eyes that seemed to bore into Jake. He wore a faded uniform and clutched a mop in his skeletal hands.

"Sorry, didn't mean to startle you," the janitor said, a creepy smile spreading across his face. "I've been observing you for months now. Your dedication is... admirable."

Jake's skin prickled with unease. He forced a smile and nodded. "Thanks, man. Just trying to stay in shape."

The janitor took a step closer, his eyes never leaving Jake's. "You do more than that.

You become perfection."

Before Jake could respond, he felt a sudden, sharp prick in his neck. His vision blurred, and he staggered, his body betraying him as he collapsed to the cold tile floor. The world around him faded to black.

When Jake awoke, he couldn't move. He could only watch in horror as the janitor loomed over him, stripping off his uniform to reveal a sickly, frail frame. The janitor's grin widened as he lifted Jake's skin, now hollow and limp like a discarded costume.

"You see," the janitor whispered, "I've always wanted to be perfect."

With a sense of grim determination, the janitor lifted Jake's skin from the ground.

It hung limply, like a grotesque costume. The janitor's eyes gleamed with a sick excitement as he stepped into Jake's legs, one at a time, pulling the skin up over his own.

As the janitor slipped his bony feet into Jake's muscular legs, the transformation began. The janitor's scrawny calves and thighs filled out, muscles rippling and expanding to match Jake's powerful build. The janitor adjusted the skin, pulling it up over his own narrow hips and emaciated torso. With each tug, the janitor's frail body reshaped itself, bones cracking and shifting to fit the new form.

Next, the janitor slid his arms into Jake's muscular ones, feeling the strength and power coursing through them. He flexed his new fingers, marveling at the size and definition of the biceps and triceps. The janitor then pulled the skin up over his chest and shoulders, his once narrow frame now broad and imposing.

Finally, the janitor reached for Jake's head, lifting it like a hood. He slipped his own head inside, feeling the skin stretch and mold to his features. As the janitor adjusted the face, his own gaunt visage disappeared, replaced by Jake's chiseled jawline and handsome features.

Standing before the mirror, the janitor-now-Jake marveled at his reflection. The transformation was complete. He was no longer the creepy janitor. He was Jake, the epitome of physical perfection. He flexed, watching the muscles ripple beneath the skin, and a dark, satisfied chuckle escaped his lips.

The janitor inhaled deeply, savoring the scent of Jake's sweat that clung to the discarded clothes on the floor. He dressed himself in Jake's sweaty tank top and shorts, feeling the fabric cling to his new body. He laced up Jake's sneakers, relishing the fit and the power he now felt.

With one last look in the mirror, the janitor-now-Jake smiled, confident in his new identity.

#body swap #male body swap #male transformation #muscular men #stolen body #stolen clothes #stolen life #stolen face #bodysuit

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tinyidle · 1 year ago

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his arms- nsfw, body appreciation, groping, heavy heavy teasing

bare with me as i share a mini fic on this big baby full of muscles

"see?" mingi asserted, showing the flex of his bicep and tricep, casually running his hand over it before pulling his arm sleeve back down, effectively hiding what he was packing. "i told you ive got a sleeper build."

as much as you wanted to make a snarky remark or roll your eyes or even start up a different conversation altogether, you couldn't shake the fact that you wanted to feel his arms near you. or on you, whichever was more convenient.

biting your lip and swallowing the last bit of pride and shame you had in your throat, you carefully asked your boyfriend, "can i feel them, ming?"

the tall man made a noise of confusion before what you asked finally resonated in his brain. "ohh, so you admit i have a sleeper build?"

your hand collided with your forehead in frustration-- both mental and sexual. "yes, mingi," you gave up, "your body is very unpredictable. now put that same body to use on me before i grab my hitachi."

mingi's pearly eyes widened in slight fear from your threat. you know how much he hates when you decide to use your toys when he's right there, especially when he's free to help you out. "no no!" he frantically chanted, grasping onto your waist as you turned to search through your drawers. "ill help you out. just please don't use the wand."

sighing in content, you nodded. "deal," you smiled, almost immediately lifting your boyfriend's sleeve. you felt every hard muscle and hidden vein slightly protruding from the inside of his arms, leaning in to kiss the tall man by the jaw.

mingi lowly groaned as all your attention was garnered towards his arms, with his jaw and neck being occasionally peppered with your sweet kisses.

"you always look so good, ming," you praised him, your hands now traveling across his chest before trailing down to the waistband.

your finger trailed across the thick ribbed material adorning your boyfriend's slim waist before deciding to pull off his tshirt. you tugged on the hem, giving him a signal to help you out his top garment before deciding to do the same with your own bottoms-- which were simply panties. it was night, so you didn't feel the need to put much on more than your boyfriend's tee and your undies.

giving your attention back to the band, your fingers tugged before looking up at mingi in expectation. with a simple nod of his head, you pulled down his bottoms off, leaving him bare while you were half-exposed. mingi wouldn't have it any other way, however.

biting his lip, the tall man pulled his tee you were wearing up to your breasts, sighing as his huge hands gently squeezed at them while you lightly whined at the action. "please," you slightly begged. you needed his arms to do more than simply aid to being connected to his hands.

"of course," he murmured, leaning up to give you a loving kiss before putting his heavy cock on top of your clit; right on top of your aching cunt.

something you and mingi love to do at night is tease each other like this: act like you're fucking when it's simply making almost invisible love. you don't want to actually feel him, as he just want to visualize how deep he goes inside you.

tapping his cock head on your engorged clit, he whispered rather huskily, "ready?"

"yeah," you rhythmically nodded, prepared to have your mind fucked. mingi put his arms next to your head, leaning down to capture your lips in a heated kiss before thrusting his hips to meet yours.

you whined in his mouth as you felt his balls make a lewd smack on your sealed yet moistened cunt. nothing was in you, but from mingi moving as if he was rocking your world out your brain in a frenzy. it didn't help that, when mingi put his hands behind your head and put his strengths to use, you could feel his length reach near the tops of your ribcage.

"fuck, mingi-" you choked out a flustered moan, so amazed by how this man never failed to remind you of how strong and sexy he is. "you're so good to me." your hand clutched to his arms as to get a grip of some reality, although in reality you were on cloud nine.

the man smiled. "yeah?" he responded, his right hand moving from your head to your wet cunt, moving his finger inside until his could simply rub the labia area while ghosting your hole entirely. "you feel so good, baby. so wet and responsive to me. should i always show my arms for you to feel this way?"

you moved your hand to somehow play with the top part of mingi's shaft, making him throw his head forwards in a whiny grunt. "yes, ming. as long as i can give you my appreciation to your physique."

#mingi smut #ateez smut

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hotmentransformed · 1 year ago

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Team USA

The city of Paris was alive with excitement as the 2024 Olympics drew people from around the globe. Among the crowds of tourists and athletes was Jesse, an American traveler with a love for adventure. Fascinated by the event and the athleticism on display, he felt an irresistible urge to experience the Olympics from a closer perspective. He had always been a rather meek man but had envied the raw athleticism and power that these athletes embodied. After saving up since the previous games, he was finally able to afford a trip to Europe for these games. Driven by curiosity and a sense of mischief, Jesse decided to sneak into the Olympic Village, to get close to the Olympians he had admired for so long.

Knowing this was a once-in-a-lifetime opportunity to be in proximity to his idols, he had to make sure he made the most of this trip and didn’t fuck it up. Despite his meek statute, his confident demeanor and clever deception got him beyond the security, and he managed to enter the facility, blending into the vibrant atmosphere of the athletes' quarters. He wandered the village, soaking in the energy and marveling at the athletes he admired from afar.

Word of his entry got around, and soon guards were searching for him. As he heard French men shouting down the hall, he knew he needed to hide. Jesse twisted the nearest doorknob to him, and surprisingly, it was unlocked. Pushing it open, he threw his body inside and closed and locked the door behind him. Inside, the lights were dim. Now that he was safe from the guards, the adrenaline he had been riding was starting to wear off, and fatigue began to set in. Looking around the space, he noticed that the room was incredibly simple, with two beds with Paris 2024 sheets, a fan, and a clothes rack.

Exhausted from his adventure and his narrow escape, Jesse lay down on one of the beds to rest and regain his energy before making his daring escape. But the makeshift mattress was surprisingly comfortable, and even though the guards were still probably looking for him, Jesse quickly lulled into a deep sleep.

As Jesse slept, a peculiar warmth spread through his body, enveloping him in a comforting embrace. His limbs felt heavy yet relaxed as if they were being gently molded by an unseen force. His breathing deepened, his chest rising and falling with a steady rhythm. The sensation was soothing, yet beneath it was an underlying intensity, a pulsing energy that coursed through his veins.

His body began to change. His hands, once ordinary, grew larger and more defined, the fingers thickening with callouses. His arms swelled with muscle, biceps and triceps becoming well-defined, veins standing out against the skin. His shoulders widened, giving him a more powerful and athletic build.

His chest expanded, pectoral muscles firming up as his heart beat stronger and more steadily. His abdominal muscles tightened, forming a sculpted six-pack that spoke of strength and endurance. His legs, too, transformed, becoming muscular and sinewy, the calves and thighs bulging with new power.

Jesse’s jawline became more pronounced, his cheekbones higher, giving his face a more chiseled appearance. His skin, once pale from his travels, took on a healthier glow as if he had spent years training outdoors under the sun.

When Jesse awoke, he felt a strange surge of energy and vitality coursing through him. He sat up, blinking in the morning light, and noticed the gymnast's uniform hanging neatly on a chair, adorned with the letters USA. Confused but intrigued, he stood and moved towards the mirror.

The reflection that greeted him was stunning. Jesse stared, eyes wide, at the image of a powerful, athletic man. The person in the mirror was undeniably him, yet also a stranger. His body, now sculpted and strong, moved with a grace and ease that felt both new and familiar.

As Jesse struggled to understand what had happened, the door opened, and a young man in a Team USA singlet walked in. "Hey Brody, you're up!” the man said casually as if everything was perfectly normal.

Brody blinked, trying to reconcile the confusion in his mind with the reality before him. “You’re running late! The competition starts soon… you’d better get dressed!”

"Yeah, okay,” Brody with an unfamiliar deep voice.

The other man closed the door and Brody picked up the singlet. He pulled his now-massive thighs through the spandex and pulled the outfit over his muscular body. His bulky arms flexed as he held the singlet open for the rest of his body to enter. The spandex hugged his abdomen, displaying his six-pack through the fabric, and his pecs pushed against the top and he held the shoulder straps.

He let go of the straps of the singlet that he had been holding. With a snap onto his broad shoulders, he remembered everything: growing up in Tennessee, waking up early every morning to work out and train, enrolling at Stanford to compete, and qualifying for the Olympics.

Now knowing that he earned his right to be here, Brody strutted out of his room with a newfound bravado and through the Olympic village towards the shuttle to the gymnastics complex. Within the hour, he was there, on the mats warming up to compete for the gold in front of the world.

He was representing the best country in the world. He was the best of the best, and he was going to give the world one hell of a show.

#male tf #tf #transformation #transform #male transformation #muscle transformation #muscle tf #celebrity tf #celebrity #celeb tf #olympic tf #olympics #jock tf #reality change #athlete transformation

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goldenherc9 · 4 months ago

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HERCULEAN GAINS: THE SCALLY MASTER’S ASCENSION

This is for me bruv @freakyscallymusclemaster who wanted 2 be even bigger bruvvaz!

Danny strutted into Herculean Gains, his muscular frame already filling out his tight Adidas track jacket and joggers. He was no small lad—his biceps bulged, his pecs pressed against his zip-up top, and his thick calves stretched his joggers. A proper unit by most standards.

But Danny? He wanted more.

He was sick of being just another big lad—he wanted to be the fucking king. He wanted to be an absolute roided-out, dominant beast. The type of alpha scally that made lads submit just by walking in the room.

He clocked Hercules Gold across the gym. The massive, bronzed gym god was flexing in the mirror, his pecs bouncing, his red Herculean Gains tank top stretched tight over his monstrous chest. Danny smirked and marched over.

“Oi, bruv,” Danny said, cracking his thick neck, “I need that proper gear. I ain’t lookin’ to just be big—I wanna be fuckin’ unstoppable.”

Hercules raised an eyebrow, looking Danny up and down. “You’re already pretty stacked, bruv. You sure you can handle this?”

Danny grinned. “Mate, I ain’t ‘ere for baby weights. I wanna be a fuckin’ god.”

Hercules smirked and reached behind the counter, pulling out a massive golden shaker. The liquid inside was thick, shimmering, almost alive with pure testosterone.

“This is Himbo Juice. Special edition. Scally Alpha Master Blend. One sip, and you won’t just be a big lad. You’ll be the fuckin’ boss.”

Danny didn’t hesitate. He grabbed the shaker, tilted his head back, and chugged every last drop.

BOOM.

A shockwave of raw power tore through his body.

His already thick arms ballooned outward, veins thickening like ropes, biceps and triceps swelling into freakish size. His pecs expanded, shredding his track jacket into scraps, leaving his massive, hairy chest exposed.

His thick abs hardened into a deep, chiseled eight-pack, his waist broadening with unstoppable strength. His quads exploded, ripping his joggers apart, leaving him in skin-tight Adidas shorts barely able to contain his monstrous thighs.

His jawline sharpened, thick stubble growing into a full, dominant scally beard. His shaved head stayed, but now he looked like a pure roided-out gangster king.

And his mind?

Shifted.

No more just bein’ big.

Now, he was the fucking master.

Danny flexed, admiring his new monstrous size, his chest bouncing, veins pulsing with raw power.

He turned and spotted a smaller gym lad, eyes wide in awe. Danny grinned, his voice now deep, thick, and dripping with alpha dominance.

“Oy, bruv. You belong to me now.” He grabbed the lad’s chin, tilting it up. “Big Daddy Danny runs this fickin’ gym. You wanna be somethin’? You do what I say.”

The lad nodded, submissively, eyes full of worship.

Hercules laughed. “Told ya, bruv. You ain’t just big—you’re a fuckin’ scally king.”

Danny smirked, rolling his massive shoulders.

“Damn right, mate. And I’m gonna build a whole fuckin’ scally army.”

No more just lifting. No more just flexing.

Now, he was a fucking dominant Scally Alpha Master.

#Herculean Gains #muscle giant #scally bodybuilder tf #scally tf #HERCULEAN GAINS: THE SCALLY MASTER’S ASCENSION #ai muscle pics #ai muscle #jockification #scally to freaky muscle #freaky muscle tf #Hercules Gold #male transformation #himbo juice #male tf #freakyscallymusclemaster

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freeonlineworkouts · 5 months ago

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Are 5 Exercises Enough for Chest Day?

Yes, 5 exercises are enough for chest day if they effectively target all areas of the pectoralis major and minor, ensuring balanced development. The key is to choose compound and isolation movements that work the upper, middle, and lower chest while considering factors like volume, intensity, and recovery.

How Many Exercises Should You Do for Chest?

The ideal number of exercises depends on your experience level, training frequency, and goals:

Beginners (0-6 months): 3-4 exercises (8-12 reps, 3-4 sets)

Intermediate (6-18 months): 4-5 exercises (8-12 reps, 3-4 sets)

Advanced (18+ months): 5-6 exercises (6-12 reps, 4-5 sets)

A well-structured 5-exercise chest workout can be sufficient for muscle growth, provided you train with progressive overload and proper form.

5 Best Chest Exercises for Maximum Growth

Here’s a well-rounded 5-exercise chest workout that hits all areas:

1. Barbell Bench Press (Flat or Incline)

📌 Muscles Worked: Middle/Upper Chest, Triceps, Shoulders 🔹 Sets & Reps: 4 sets of 6-10 reps 🔹 Why It Works: The best compound movement for building chest strength and mass.

2. Dumbbell Incline Press

📌 Muscles Worked: Upper Chest, Triceps, Shoulders 🔹 Sets & Reps: 3-4 sets of 8-12 reps 🔹 Why It Works: Helps develop the upper chest, which is often lagging.

3. Dumbbell or Machine Chest Fly

📌 Muscles Worked: Inner & Outer Chest 🔹 Sets & Reps: 3 sets of 10-12 reps 🔹 Why It Works: Stretches and contracts the pectorals for improved chest width and definition.

4. Decline Press (Barbell or Dumbbell)

📌 Muscles Worked: Lower Chest 🔹 Sets & Reps: 3-4 sets of 8-12 reps 🔹 Why It Works: Adds fullness to the lower chest and enhances overall size.

5. Dips or Machine Dips

📌 Muscles Worked: Lower Chest, Triceps 🔹 Sets & Reps: 3 sets of 10-12 reps 🔹 Why It Works: Excellent for finishing your workout with a deep stretch and contraction.

Additional Considerations

✔ Progressive Overload: Increase weight, reps, or sets over time. ✔ Proper Form: Prevents injury and ensures muscle activation. ✔ Rest & Recovery: Chest muscles need 48 hours to recover. ✔ Nutrition & Protein Intake: Essential for muscle repair & growth.

Final Verdict: Is 5 Chest Exercises Enough?

Yes! If you choose compound and isolation movements strategically, 5 exercises can be optimal for building size, strength, and definition in your chest. Keep your training intense, progressive, and balanced for the best results.

Would you like help structuring your weekly chest training routine? Let me know! 💪🔥

#best chest workout routine #dumbbell chest press #back and chest workout #chest exercises #chest workout #video #exercise #workout #tumblr #youtube #new york

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daisymerollingg · 8 months ago

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Imagine a crack fic which is literally... Puri-Puri's dating tips 🌚🌚🌚

"So, you want to know the secrets of picking up unsuspecting specimens?" A clink echoed in the sealed room as Puri-puri prisoner carefully lowered his teacup against the tiny plate cupped in his contrastingly large hand.

"That is not what I asked-"

"well, sure it was, you've got 'hopeless romantic' written all over you." He cut you short, his posture laid-back as if the interrogation room drew out no sense of panic or worry in him, a normal reaction you’d see on most— if not all your work hours.

You had been called in the late hours of a Wednesday night to interrogate the famous hero for another one of his infamous… incidents, if you will. The hero association granted him extra privileges, noting the finely crafted matching tea set with a plate of tiny sandwiches before him, in the interrogation room, and before you: the esteemed detective of this case.

You were almost positive that if he wanted to, he could slip past these allegations with a few pulled strings from the H.A., but, from what you’ve heard from your colleagues, the fine hero wanted to be judged fair and square for his crimes in the name of ‘justice’.

(your colleagues heard him mutter something about how ‘his lovely boys in prison must have missed him’)

You certainly had your work cut out for you tonight.

"Quite the assumption, Mr puri." You spoke firmly. "But let's focus on the matter at hand."

"Your single-ness?" He brought the teacup to his lips.

"Your crimes." You countered.

“Oh, I get it now!” He perks up slightly, his large build straightening as he peered down at you. “You need dating advice.” He leaned down a bit and winked.

“no-“

“You just got dumped, didn’t you?” He looked at you with something akin to sympathy.

“Mr. Puri. My personal matters do not concern this.” You said with an involuntary twitch of your lip.

“There’s no need to be ashamed. We’ve all been there.” He places the cup down and flashes a prideful smile along with a fiery flex of his triceps, causing his sleeves to rip to shreds. You covered your eyes and squinted as a bright light shone from him. “But don’t fret, you’ve come to the perfect lover-boy for advice!”

You blinked in disbelief. ‘Lover boy..?!’

“You’ve gotta take care of yourself, in general really. Making sure that your mentality is clear and confident, and is only emphasized further by your outward appearances, guarantees that your partner will stay head over heels for you.” He interjected anything meaningful you were about to say.

“People like confident lovers, not sulky ones, unless you’ve got one of those mentally ill partners— Stay away from those, they’ll ruin you.”

“You better maintain your shimmy too, make sure to maximize your assets.” He flexed his arms again, the exposed muscles bulging with veins. It made you grimace. “If nothing else works, you can always flash em’! Sometimes you’ve gotta show them what they’re missing out on.

“That much can be said about my dear boyfriends. They can be so silly at times. How adorable.” He let out a dreamy sigh and shook his head with a smile. You could’ve sworn you saw a few illusions of tiny pink hearts fluttering around him.

“right…” you coughed into your fist. “So about—“

“Don’t forget to love yourself, you can’t expect anyone to appreciate you if you can’t even appreciate yourself.” He winked, one hand pointing at you while the other rested over his chest.

“That’s real sweet.” You responded rigidly. Before you could attempt to stir the conversation back to the case, an alarm blared from outside, causing you to flinch.

“That’s my queue!” He shot up from his seat. “Better go make sure no cute boys get attacked by any monsters, that would be such a tragedy!”

“hey, wait! You can’t just—“

He busted through the door. Before he left, he turned to you with a charming smile.

“don’t forget: love is a battlefield, with strength and courage, and a bit of assets, you’ll be sure to win!” He gave you a thumbs-up, then he was gone before you could even process his words.

#I had a bit of fun with this #one punch man #opm #Puri-puri prisoner #one punch man x reader #l-c #crack fic #Opm crack #Puri puri prisoner #HAH #cringe #Puri-puri’s dating tips

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blazingstar29 · 2 years ago

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Top Gun Workouts - Maverick

(because two people encouraged me)

disclaimer: i’m not qualified in any sport or exercise science so please don’t take this for gospel. consult with a professional etc etc.

In this series I’ll be breaking down the muscular make up of characters and what exercises i think they’d do, if that’s something that may trigger you please give this a miss and enjoy my other general shitposting!

Okay let’s look at 1986 Maverick, keeping in mind him/tom cruise is about 23/24

These are some of the best side profile shots in the movie. In the second one he’s flexing (accidentally or on purpose) which really shows of the tricep definition. Maverick’s actually really interesting in his composition because he has really lean and defined abs but isn’t as lean as Ice or Slider. He has a slightly stockier appearance and perhaps trains for strength rather than hypertrophy. Anyway; There’s definitely a focus on arms here, although in TGM Tom’s arms are even bigger.

He’s a bit hunched over here but there is back definition too and again, tricep and delt’s are pretty well defined.

The beach scene shows off a lot of Mav’s torso and you see from many angles how strong his obliques are. Strong obliques can given the illusion of a wider rib cage and make your hips appear narrower. He hasn’t got the abs of Slider but he’s got a core of steel. You can see under his left arm in both photos there is some lateral definition. He doesn’t have a huge chest but his traps make up for it.

Overall it’s hard to tell with his legs, there’s not a lot to go off.

Exercises

Upper body focus. Tricep focused exercises such as dips and skull crushers.

Biceps are a little bit lacking so probably not a huge focus there but defiently bicep curls. He’s got a “curls get girls” mentality

Seated rows, lateral pull downs and chin ups to target the back

Probably dead lifts and/or squats but not a super heavy amount. Despite not having a lot of muscle mass on his legs, Mav isn’t disproportionate. I think his cardio comes from running and that’s where he gets the toned legs from.

Ultimately I think Mav has a bit of a sleeper build. If he has a ‘pump’ or flexes you see his muscles really easily but in his day to day life he looks toned but nothing crazy. Classic sleeper build. I think he likes to work out for aesthetics but flying is his everything, so functional fitness to be in peak position. Explosive movements, core strengthening and lots of cardiovascular exercises to help against g-forces

#top gun 1986 #pete maverick mitchell #top gun workouts #top gun maverick #tom cruise

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mactiir · 2 years ago

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I just started doing HEMA, is there any workouts I can do so I’m not worn out at the end of a single bout?

You probably won't like this answer but, running.

Understand I'm RELATIVELY new to HEMA (less than 2 years) and also fairly new to being non-sedentary (couldn't run a mile before this year and only started sort of working out ~3 years ago), so I am not an expert. But Sparring WIPED me when I started. I cross trained with climbing for several months, figuring strength and balance were the trick, especially since my arms and back were sore CONSTANTLY at first. And climbing helped like, a tiny bit, but I still had zero capacity for long or multiple bouts. Then I picked up regular running specifically to increase my endurance for steel kit HEMA. In 3 months of regular cardio I went from fencing like, 2 bouts a day max before I was too wiped to continue, to fencing 5-6 high intensity bouts in a day with a energy to spare.

And, honestly, running sucked ass at first. I took 5 months to complete a "9 week" couch-to-5k program. I walked over 90% of my miles for the first month. But holy shit, I feel like a fucking Olympian in the ring. Even when my technique needs work I'm literally running circles around fencers whose only cardio is fencing.

Strength is good too, but I hate weights so I do body weight stuff around climbing. Exercises focused on the upper back and shoulders are useful specifically for longsword. These can be low-weight, since swords aren't honestly that heavy (although strength can be useful in tourney bouts, strength building is a different story from 'doing bouts without feeling like death'). Bicep and tricep curls, chest presses and overhead rows will all make it so your arms/back/shoulders don't get tired. But for me, and for a lot of new fencers, the limiting factor is cardio, cardio, cardio. Do more cardio. Take as much time as you need to build up to regular and comfortable cardio, but. Seriously. Do cardio.

#Hema #historical fencing #historical european martial arts #longsword fencing #exercise #western martial arts #Workout stuff

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gym-x-plus · 1 year ago

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UPPER BODY & CORE

Using just dumbbells and a pull up bar, perfect for shy girls or busy gyms 🫶🏼

𝗙𝘂𝗹𝗹 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 & 𝘁𝗶𝗽𝘀 𝗯𝗲𝗹𝗼𝘄:

A. Overhand pull-ups 4x6 (4 second eccentric + 2 second pause at top).

I love this tempo for building strength, you can do this assisted & it will massively help work towards getting unassisted pull-ups!

B. Seated lateral raise 3x12-15

Focus on pulling dumbbells out rather than up, aim to have, shoulders, elbows and hands in a line at the top (rather than hands higher than elbows like a w)

C. DB single arm row 3x10

Elbow tucked in beside your body, pull db into your hip rather than towards your chest

D. Db bench press 3x12-15

Elbows on a slight angle, aim to keep a straight path over the shoulders as you press & lower

E. Db alternating front raise 3x20

F1. 1 1/4 rep skull crushers 3x10

Press directly above, lock elbows in the same position the entire time, bring bar down towards forehead keeping tension in tricep and press up.

F2. Db bicep curls 3x15

Keep arms locked beside you, squeeze up through bicep, don’t use any momentum/ swinging

G1. Hanging knee raise 3x12

G2. Oblique hanging knee raise 3x10-12 per side

Hold a hollow hold position (core braced, glutes engaged, feet slightly infront of body) control every rep as you drive your knees up.

——

©️Credit ig @millie_marshall

Coaching & Programs in Bio 📲🔗

𝙁𝙞𝙩 𝙙𝙚𝙩𝙖𝙞𝙡𝙨 // @dfyne.official dynamic shorts in sky blue & bra in light rose pink 🩵 code 𝗠𝗜𝗟𝗟𝗜𝗘

#gym #gymmotivation #gymworkout #workout #women #gymgirl #activewear #fyp

#fitness #gym #workout #fitnessmotivation #fit #fitnessgirl #fitnessmodel #squats #fitnessaddict #beautiful

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lexosaurus · 7 months ago

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So, I want to podfic your Gym101 fanfic (this is me asking your permission to do it) for a VoiceTeam challenge, but I also want to get swole for Dash this 2025.

Here's my idea: I read your fic while doing exercises. I will need to experiment a bit to find out which exercises I can do while recording. So far I was thinking:

squats - obviously following Valerie's instructions, I don't have a weight bar though

active bar hang

plank - I'll see how much can I actually record doing that...

maybe some stretches for when I get too out of breath

I'd love any suggestions and pointers for exercises I can do while podficing. Guide me

PS: Your presence alone made me want to redo my pull-ups new years resolution 💪💪💪

Oh that's an awesome idea. I'm all for it. And now I'll need to write another chapter for it lmao!

As far as programming goes, I think anything that you can do that you can stick to are the best. Like for me, I fucking hate doing most stereotypical core exercises like planks and crunches and those 10 minute ab videos, so I've been mixing abs and core into my other weightlifting exercises instead of having it as its own dedicated thing.

But if you wanted some more concrete pointers, I would say in general like outside of just recording for the podfic, building a program around hitting every major muscle is going to be key for preventing muscle imbalances, and thus compound exercises are going to be your friend. Squats are a great one because they hit glutes, quads, and hamstrings, which are three major muscle groups on the lower body. And to hit calves, you can superset them with calf raises or something. Bada-bing-bada-boom, with 2 exercises you've pretty much got your lower body taken care of.

For upper body, things like push ups hit the chest, biceps, and triceps. Since you mentioned you have a bar, doing active bar hangs, scapular pulls, and negatives (all progressions of the pull-up) hit a bunch of muscles in the back, plus you're engaging your core for stabilization. If you have any heavy objects laying around your house, you can do farmers walks around a room which are another awesome thing for core work and all around general body strength (hits a ton of muscles all over the upper and lower body, and holding the heavy objects at different heights can engage more of the shoulders too).

Even though I'm in my weightlifting era rn, I'm a huge fan of calisthenics in general and do a lot of them for like functional strength and mobility. Definitely recommend you look into that if you're tryna workout from home this year!

Oh, and make sure you warm up before you exercise! There are lots of great dynamic stretching vids on Youtube.

Have fun and keep me updated on how it all goes!

#danny phantom #ask #have fun!!#also don't forget to incorporate some 'fun' and silly things too to help with motivation #like throw on a dance video and dance badly in your room by yourself #or have some fun goals too #like i love that you have a goal to do a pullup!! that is also one of my goals #i can only do them assisted still #i have a few more fun goals #i wanna learn how to do a handstand this year #i wanna learn to do a split (currently am working toward this one and progress is SLOW)#and there's this really fun functional movement thing that LittleTFitness does on Youtube and im like o wow i wanna be able to do that #anyway omg yeah i need to write more of that fic akjsndksjnd

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bigmusclenm · 9 months ago

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Give or Take - Part 6

[Story Collection] | [Part 5] [●] [Part 7]

The morning after, Bryce stood by his bed, marveling at the sleeping giant taking up the entire mattress and then some. Mason’s body had grown so much overnight that there was no room for Bryce to get in bed next to him, which resulted in Bryce sleeping on top of his roommate’s massive body. As Mason’s chest rose and fell with every breath, Bryce couldn’t help but sigh in awe. Everything about the enormous sleeping beauty was breathtaking, and Bryce couldn’t hide his excitement as his dick stayed fully hard.

Mason was still 7’0” tall, like the previous day, but his entire body had grown beyond massive proportions. Bryce had added 400 pounds of muscle to Mason’s body, totaling 1,000 pounds of pure muscle mass. Even while lying on his back in Bryce’s bed, Mason’s body commanded attention due to its size. Some of his muscles fought for space with other muscle groups since every inch of his physique was huge.

Bryce looked at Mason’s angelic face for a few seconds, and a smile spread across his face because of how cute the sleeping giant looked. However, the rest of him looked like a monument to masculinity and strength, perfectly blending cuteness and a god-like, chiseled, imposing massive body.

Mason’s traps had grown so thick that they engulfed his head up to his ears, framing his cute face between a hard wall of muscle. Even his strong neck seemed locked due to the impressive traps. His shoulders took most of the mattress width, with massive bulging deltoids that looked strong enough to destroy entire buildings.

Mason’s pecs were so thick that the valley between them was several inches deep, not allowing any light to get in there due to how tightly they pushed against each other. Big and puffy nipples adorned those magnificent pecs, which Bryce had grown on purpose. The mountains of muscles stacked onto Mason’s chest were so huge that Bryce had peacefully spent the night on top of them.

Mason’s arms were a perfect symphony of strength and definition. His biceps, bulging like twin boulders, looked as hard as diamonds, with thick veins snaking their way across the surface. His triceps alone looked thicker than a pro bodybuilder’s thighs, making his arms look like two pillars, strong enough to carry the world’s weight effortlessly. His forearms completed this massive appearance, with the thickness of a man’s legs accentuating Mason’s inhuman proportions.

Mason’s lats spread like enormous wings, pushing his massive arms away from the rest of his torso. His abs were a marvel to behold. Each muscle stood out in stark relief. A deep crevice ran down the center of his torso, dividing the muscles into distinct blocks of power. His obliques rippled with every breath, providing the stability necessary to support Mason’s immense frame.

Mason’s legs were so huge that they made Bryce feel as thin as a stick. They were definitely strong enough to carry Mason’s inhuman weight around. His quadriceps bulged like twin tree trunks, pushing tightly against each other due to their sheer size. Even his calves looked enormous and filled with power.

However, as impressive as Mason’s muscles were, Bryce’s attention went to the big guy’s 4-foot-long hard dick standing tall above everything, accompanied by beach-ball-sized balls. Every inch of Mason’s body was enormous, and Bryce loved it.

In the meantime, Bryce had time to inspect and marvel at his own strong-looking body. After learning his lessons for taking others’ sizes, Bryce grew a lot overnight, surpassing anything he had ever dreamed of. At 6’1” tall, Bryce was taller than ever expected, but his width and thickness made him feel the proudest. Bryce took a few seconds to weigh himself, and the scale showed he had gained 100 pounds, totaling 371.75 pounds. Bryce could only smile as he realized he was bigger and heavier than the biggest bodybuilders.

Also, due to his new method of giving size to anyone, his hard dick had grown to 15 ¾ inches, with melon-sized balls to match. Bryce’s excitement about his own growth was evident, but having a massive Mason peacefully sleeping before him was too great to ignore him.

As Bryce observed Mason resting on the bed, a gentle snore escaped the big guy’s lips, making Bryce chuckle.

“You’re still the cutest,” Bryce said as he climbed up Mason’s body to get on top of him again. “Cutest? Where did that come from?” Bryce said, confused about his feelings and thoughts about Mason.

Even though it was clear their relationship had changed since Bryce started growing Mason’s body, Bryce still tried to deny his attraction toward the big guy. His desire for revenge had changed to lust, and even as he tried to deny it, his main goal was to please Mason and make him feel even better about his new size.

As he crawled up Mason’s body, feeling the warm muscles beneath his hands, Bryce couldn’t help but consider growing Mason even more to use him as a bed more often.

“You’d look good with mattress-sized pecs, big guy,” Bryce said, getting comfortable atop Mason and resting his head on the massive pecs.

“Just give me a few days, and I’ll get there. Or you’ll take me there,” Mason replied with a raspy voice. “I grew again, right?”

“Mason, you’ve been this big since I met you; you can’t...” Bryce said, smiling at Mason, who didn’t believe the lie.

“You know something is happening, and I know it’s because of you. I don’t know why or how, but I know you’re involved in this,” Mason said, attempting to rub his eyes with his hands, but his biceps had grown so huge that he couldn’t reach his face. “Oh crap… damn it, this is... too much.”

“This is beautiful. Don’t worry, big guy, I’ll take care of everything,” Bryce lovingly replied as he caressed Mason’s eyes, helping him clear his eyes. “And I don’t know what you’re talking about. Growing people is impossible, and even if I could, why would I grow you?”

“You tell me. You’re the one laying on top of me, and I heard you saying I’m cute, and you said you want my pecs as big as mattresses,” Mason said, focusing on Bryce’s smiley face before him.

“I’m just helping you out because I’m a good friend, and your massive muscles won’t let you do some things,” Bryce said, patting Mason’s massive pecs beneath him.

“Okay, and now explain your hard-on. If you’re only helping me as a friend, why is your dick so hard?” Mason said, raising his right eyebrow, which Bryce had always found really sexy.

Bryce didn’t know how to respond because he knew his dick was hard due to Mason. Bryce was still fighting the truth about the nature of his intentions with Mason, but what worried him the most was that the big man was suspicious about his involvement in the extreme growth spurt he had experienced over the last few days. Bryce pondered for a few seconds if he should tell Mason the truth, but something took him out of his trance. Bryce felt a big, heavy object bumping against his back, drawing his attention back to reality.

“Sorry. You looked lost, and well, you looked so cute,” Mason said, chuckling and bouncing his pecs to impress Bryce. “That was my dick, by the way. It throbbed hard because I like you. I’m not going to hide it. I like you, Bryce.”

“Mason, I already told you I’m just a good friend because you’re so big and, I mean, you can’t reach your face because of those enormous biceps and... all these muscles,” Bryce said, absentmindedly caressing Mason’s pecs.

“You sound like you like me too,” Mason replied, with a cocky grin on his face.

“You’re crazy!” Bryce shouted as he slowly moved away from atop Mason’s body. “I gotta go to work. You can stay in my room but don’t make a mess. Go to your own room if you need to cum.” Bryce quickly got on his feet and ran to the door, leaving Mason really confused.

“Work? What? No, no. Wait, Bryce. I’m sorry. I didn’t mean to scare you,” Mason said, trying to stop Bryce’s escape, but it was too late; Bryce had already left the room. “What is wrong with him? Yesterday he sucked me off, and today he runs away,” Mason said, looking at the ceiling in confusion, finally releasing how much he had grown.

Mason lifted his arms and marveled at their size, gasping in awe but getting a bit worried because he couldn’t bend them entirely anymore due to the size of his biceps. He looked down at his enormous pecs and playfully bounced them. Differently from the previous days, Mason wasn’t scared about his growth anymore; he couldn’t hide how excited he was, and his huge throbbing cock only emphasized his excitement.

“I guess it’s going to be just you and me once again.” Mason moved his hands to rub his 4-foot-long hard dick, sending shivers down his spine. “Crap, I better move to my room before I flood this place too,” Mason added, slowly attempting to move out of Bryce’s bed, making it creak under his weight until the wooden frame finally gave up, the mattress heavily landing on the ground. The entire room shook, and Mason feared he would break through the floor into the apartment below theirs. “Careful, careful,” Mason said as he slowly got on his feet, feeling the incredible weight of his new body for the first time.

****

Meanwhile, Bryce had run across the apartment, trying to forget about Mason’s body and words. He tried to force his hard dick to go soft. But it was impossible because the image of Mason’s magnificent body lying on his bed was way too incredible. Even though Bryce had used his job only as an excuse to run away, he did have to go to work.

Going out of the apartment represented a challenge for Bryce because his body had grown larger than the day before, so his old clothes didn’t fit him. He weighed almost three times his initial weight, so it was a new world of challenges for a previously thin Bryce.

However, managing to fit into some of Mason’s clothes tightly, Bryce ran out of his apartment immediately after the entire building shook. He knew the not-so-little earthquake was likely Mason’s fault, but he ignored it and walked away before getting hypnotized by the big guy’s charm like the previous day.

As he walked down the street, Bryce couldn’t focus on where he was going and didn’t care about some people turning around to stare at him. As he wore one of Mason’s tight pants, his full balls and big semi-hard dick were clearly visible, leaving nothing to the imagination. A massive polo shirt barely covered his upper body, fitting him like a second skin. It was the best Bryce could do with the few available resources to cover his massive body.

Bryce stopped by the same construction site he had visited the day before, surprisingly finding it empty. He didn’t have much time to lose, so he continued his way to his office, only making quick stops to adjust his pants because of how snug they were, mainly because his ass had grown fatter due to the fat he had added to the construction worker the day before. A part of him regretted being so reckless about the consequences of what he did with his power but couldn’t see the harm in messing around with other people.

Before arriving at his office, Bryce crossed paths with four young guys who looked like average nerds. The tallest of these guys was probably 5’9”, and the shortest was around 5’2”. They were all as thin as a stick, and Bryce decided to give these guys some size to grow himself without using Mason as a guinea pig. Bryce gave each guy 6 inches in height and 50 pounds of muscle mass. He also gave them 4 inches for each of their dicks, which were barely average to start with.

Feeling great about the size he gave to the four guys, Bryce continued his way to the office, and as soon as he arrived, the hulking figures of his coworkers welcomed him. Gary was 6’2” tall and weighed 270 pounds. Paxton was 6’3”, weighing 350 pounds. Wilson stood almost as tall as Bryce at 6’0” and weighed 250 pounds. Each guy looked incredible in their own way, but they were evidently not used to their new size. They had a new wardrobe to accommodate their new proportions, but their movements were clumsy.

Paxton was clearly having trouble with his hulking figure, as his shirt looked ready to burst, and his pants were barely holding on, with his big bulge straining the fabric almost to the limit. Since Gary and Wilson had a more manageable size, their huge clothes were enough to give them some comfort, just barely. Gary’s shirt could hardly contain his outstandingly building pectoral, and just like Paxton’s and Wilson’s pants, the bulge looked ready to burst. Bryce couldn’t hide his excitement when he saw how big the three guys were.

Paxton, Gary, and Wilson narrated that the three of them had grown overnight, even though they didn’t recognize the changes on each others’ bodies, and that they went to the hospital because they were worried about their health, resulting in the department being closed due to them experiencing the same and because their boss had gone to the hospital the day before for the exact opposite situation.

While the three men told Bryce about all the exams and tests they had undergone, their boss showed up, and Bryce noticed the guy looked smaller, though not as small as he expected. Mr. Jasperson stood tall, and his body still looked strong. The boss’ face was arrogant, infuriating Bryce.

Mr. Jasperson told the crew about the ’mild sickness’ he had experienced the last few days. Even though the four guys before him had bigger muscles, Mr. Jasperson showed no change in his manners, and the more he talked, the angrier Bryce became. So, as soon as the boss stopped talking, the world around them stopped, and Bryce’s devilish mind took over, not caring about the consequences.

“I’m meant to bring balance, and you... need to learn a lesson,” Bryce said right before Mr. Jasperson’s face once the world had stopped. “What about losing 9 inches in height? And what about losing 100 pounds? Yeah, that sounds like a good plan. Oh, and let’s not forget about your dick. Let’s take four inches, and we’ll see if you stop being a dick,” Bryce angrily said, then turned to look at his coworkers.

Bryce was out of his mind as he added 4 inches to Gary’s height, 6 inches to Wilson, and 6 inches to an already tall Paxton. Then he gave 130 pounds of muscle to Gary, 150 pounds to Wilson, and 150 pounds to an already big Paxton. In Bryce’s mind, getting them even bigger should give them the confidence to stop Mr. Jasperson’s harassment. Finally, Bryce added 4.25 inches to Gary’s dick, 5 inches to Paxton’s, and 4.5 inches to Wilson’s, just to make their dicks match their new bodies.

With a devilish grin on Bryce’s face, the world around them restarted again. Before any of them could start talking, Mr. Jasperson’s superior entered the office to announce that the department would only work part-time until they had the results of the exams and tests of the entire crew. Mr. Jasperson looked mad, even though he was part of the problem, and as soon as his superior left, his attitude toward Bryce and his friends worsened.

Part of Bryce wanted to shrink Mr. Jasperson even more, but he didn’t want to lose more of his own size. He had lost track of the size he had given and taken but knew he had to be careful.

As he tried to focus on his pending work, Bryce’s mind kept thinking about Mason and his enormous body lying in bed, waiting for him. These thoughts caused his big dick to throb in his pants, and the seams of his pants were barely holding on.

Having three hotties around him all day didn’t help much, but not even Paxton’s hugeness could compare to Mason’s. However, Paxton was making everything worse as he walked around the office, with his pants hugging a delicious-looking ass that Bryce was dying to get in his hands. Bryce had never seen Paxton with lust or desire. But his new body was too good to resist the thoughts of seeing an even bigger Paxton walking around in the office.

Even though it was only part-time, the workday felt like an eternity for a horny Bryce who couldn’t stop thinking about Mason and couldn’t stop looking at Paxton’s ass. Bryce couldn’t control himself anymore when, about 5 minutes before midday, Paxton leaned forward to pick up a pen he accidentally dropped, and the seams of his pants finally gave up. Bryce and the others had a full view of Paxton’s butt because he was only wearing a jockstrap.

“Oh shit!” Paxton said, quickly raising to cover his ass with a folder. “Don’t you dare to say a thing,” he added, turning as red as a tomato while the others were speechless.

“I... well, I think you have a great butt,” Gary managed to say, clearly in shock at what they all had just seen. This comment made Paxton blush even more.

“Agree!” Wilson added, moving his hands to cover his hard-on.

Bryce couldn’t hide his arousal over Paxton’s ass because his big dick throbbed violently in his pants, making the seams of the front tear open and allowing everybody to see a big bulge through the tear. Silence filled the room for a while until it was time for them to leave for the day. Bryce, somewhat ashamed of walking into the streets with his bulge on display, grabbed his bag pack and placed it at his front to cover his crotch.

The walk home felt longer than ever, and as Bryce arrived home, he found a folded sheet of paper at the apartment’s door. The paper had Mason’s name on one side, implying it was for the big guy. As Bryce started reading the handwritten note, his heart skipped some beats.

One of Mason’s coworkers was the sender, and the note said he was worried because the big guy hadn’t gone to his job. The note also said Mason hadn’t answered their calls either. However, the last few lines got Bryce really worried: “If we don’t hear from you by tomorrow morning, we’re calling the police. We’re worried.” These words made Bryce realize he couldn’t keep Mason hidden for much longer, but he knew Mason couldn’t leave the apartment because he didn’t fit through the door.

“What am I supposed to do? I can’t take all that size away from him. I’ll disappear if I do,” Bryce said as he opened the door and walked into the apartment. “Fuck! I’m in trouble now!“

“Why? Was there something wrong at work?“ Mason said, sitting on the floor in the living room, playfully rubbing his huge dick as it nestled between his pecs.

His massive balls looked even fuller than earlier, stretching his scrotum like never before. Mason looked cute, but Bryce then noticed his destroyed bedroom door. It was evident Mason had struggled to get out of Bryce’s room, resulting in the destruction of the door, the doorframe, and even part of the wall.

“I’m really sorry. I didn’t mean to do that, but I didn’t fit. I promise I’ll fix it. Somehow,” Mason said, shyly smiling at Bryce, warming up his heart. “I was waiting for you. I need your help. You said you wanted to be a good friend, and I need a hand. My balls are so full, and it is just so difficult to cum.”

Bryce heard Mason’s words with disbelief. With part of their apartment destroyed, Mason could only think about cumming. Bryce wanted to be angry. He wanted to shout at Mason for the destruction, but Bryce could only focus on Mason’s goofy smile and sweet attitude.

Bryce was more confused than ever before, and the note in his hand got him worried about Mason’s future. But his heart beat faster as he thought about growing Mason so much more that nobody could ever take the big guy away from him. As Bryce smiled, the world stopped, and Bryce’s lust for Mason took over.

...

#muscle growth story

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hotmentransformed · 1 year ago

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Hollywood Magic

In the bustling backstage of the prestigious Oscars ceremony, nerves were running high. Among the frenzy of stagehands, makeup artists, and celebrities, stood Alex, a wide-eyed production assistant fresh out of film school. It was his first gig at such a grand event, and he couldn't help but feel a mix of excitement and apprehension. He had bought a fresh tuxedo for the event and felt professional and ready to start his new career.

Throughout the evening, Alex darted from one task to another, ensuring everything ran like clockwork. He meticulously checked seating arrangements, coordinated with the stage crew, and even fetched coffee for the stars. Despite the chaos around him, Alex felt a surge of exhilaration with each passing moment, relishing the special opportunity to be a part of Hollywood's biggest night.

But as the ceremony progressed smoothly, tension began to mount backstage when one of the scheduled presenters failed to show up for their award presentation. Panic swept through the crowded corridors as frantic whispers filled the air. Producers frantically made calls to find a replacement, but everyone was either unavailable or unwilling to present. With no one else available at such short notice, all eyes turned to Alex.

Without warning, an envelope was thrust into his hands, and he was ushered onto the stage. His heart raced as he realized the gravity of the situation. This was his moment—a chance to step onto the grand stage of the Oscars and make his mark in the entertainment industry. Usually, the honor was only reserved for the most iconic of stars: how lucky he was to be just an average Joe, given an opportunity rarely afforded to even some of the most famous celebrities. As Alex approached the microphone, the weight of the moment bore down on him like a heavy cloak. The sea of faces in the audience blurred as his nerves threatened to overwhelm him.

Alex's heart pounded in his chest as he felt an inexplicable surge of warmth coursing through his body. At first, he thought it must be from the stage lights, but it grew stronger and more electrifying. It started as a subtle tingling but soon evolved into an intense sensation, like a thousand needles pricking his skin.

His muscles tensed and bulged beneath his clothes, a strange pressure building within him. Alex's eyes widened in shock as he felt the fabric of his brand-new suit strain against his expanding frame. The audience's murmurs of anticipation turned into gasps of surprise as they witnessed the spectacle unfolding before them. First, it was his arms, as if sculpted from marble, that began to swell with newfound strength. His biceps and triceps rippled beneath the fabric of his shirt, stretching it to its limits, and eventually ripping his sleeves. Then, his chest expanded, pushing against the material as if eager to break free. Each breath seemed to inflate his torso further, commanding the attention of everyone in the room.

As Alex's transformation continued, his shoulders broadened, each muscle defined with chiseled precision. His back rippled with power, the fabric of his shirt straining against the force of his expanding physique. Even his legs, once hidden beneath his trousers, began to bulge with raw strength, threatening to burst through the fabric at any moment.

Despite his best efforts to resist, Alex couldn't help but flex his muscles, which expanded and tore free from the confines of his shirt and jacket, a mixture of embarrassment and pride washing over him as he unwittingly showed off his newfound form to the world. The audience's laughter only fueled his humiliation, but still, he couldn't stop himself.

With each involuntary flex, Alex's body seemed to take on a life of its own, moving with a grace and power that he had never known. His embarrassment gave way to a sense of awe as he marveled at the sheer magnitude of his transformation. But just as he began to revel in his newfound strength, disaster struck. With a sudden rip, the fabric of his pants gave way, leaving him standing on stage in the nude. His cheeks flushed crimson with embarrassment as he hastily covered himself with the envelope he had been given to present the award.

Standing there dumbfounded and twice his previous size, he heard an announcer on the speakers: “And now, presenting the Academy Award for Best Costume Design, the one, the only: John Cena!”

#male tf #transformation #tf #transform #male transformation #muscle transformation #muscle tf #celebrity #celebrity tf #celeb tf

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optimal-living-lab · 1 year ago

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Strength Training for Beginners: A Comprehensive Guide

Strength training is an essential component of overall fitness, providing numerous benefits such as increased muscle mass, improved bone density, and enhanced metabolism. If you're new to strength training, getting started can feel overwhelming, but with the right guidance, it can be both enjoyable and rewarding. This comprehensive guide will walk you through the basics of strength training for beginners.

Understanding Strength Training

Strength training, also known as resistance training, involves exercises that use resistance to build muscle strength, endurance, and size. This resistance can come from various sources, including free weights, weight machines, resistance bands, or even your body weight.

Benefits of Strength Training

Increased Muscle Strength: Strength training helps to build and strengthen muscles, making everyday activities easier and reducing the risk of injury.

Improved Bone Health: It stimulates bone growth and can help prevent osteoporosis, especially important as we age.

Boosted Metabolism: Muscle is more metabolically active than fat, so building muscle through strength training can help increase your resting metabolic rate, aiding in weight management.

Enhanced Functional Strength: It improves your ability to perform daily tasks, such as lifting, carrying, and bending.

Getting Started

1. Consult a Professional

Before starting any new exercise program, especially if you have any health concerns, it's wise to consult with a healthcare professional or a certified personal trainer. They can help tailor a program to your specific needs and ensure you exercise safely.

2. Set Clear Goals

Identify what you want to achieve through strength training. Whether it's gaining muscle, losing weight, or improving overall fitness, having clear goals will guide your training program.

3. Start with Basic Exercises

Begin with compound exercises that work multiple muscle groups simultaneously. These include:

Squats: Targets the legs, glutes, and core.

Deadlifts: Works the back, glutes, and hamstrings.

Push-ups: Engages the chest, shoulders, and triceps.

Rows: Targets the back, biceps, and shoulders.

4. Learn Proper Technique

Focus on mastering proper form and technique for each exercise to prevent injury and maximize results. If you're unsure, consider working with a personal trainer initially to learn the correct form.

5. Gradually Increase Intensity

Start with lighter weights and gradually increase the resistance as you get stronger. Aim for 2-3 strength training sessions per week, allowing at least 48 hours of rest between sessions to allow your muscles to recover and grow.

6. Incorporate Variety

Include a variety of exercises in your routine to target different muscle groups and keep your workouts interesting. This can include different types of resistance exercises, as well as cardio and flexibility training.

Tips for Success

Listen to Your Body: Pay attention to how your body feels during and after workouts. If something doesn't feel right, stop and reassess your form or consult a professional.

Stay Consistent: Consistency is key to seeing results. Stick to your strength training program and make it a regular part of your routine.

Rest and Recovery: Allow your muscles time to recover between sessions to prevent overtraining and reduce the risk of injury.

Fuel Your Body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.

Conclusion

Strength training is a valuable addition to any fitness regimen, offering a multitude of physical and mental benefits. By following this guide and staying committed to your goals, you can build strength, improve your overall health, and enhance your quality of life. Remember, progress takes time, so be patient and enjoy the journey to a stronger, healthier you!

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