#Targeting Chest Triceps Muscles

[iyiadebizz]

Crush Your Chest Triceps Workout: The Best Guide

A well-structured chest and triceps workout is crucial for achieving overall upper body strength and aesthetics. Focusing on these muscle groups can enhance your overall fitness and athletic performance. To get the most out of your workout routine, it’s essential to understand the importance of proper form and technique. This guide will walk you through the best exercises and strategies to…

[kooberryfields4ever]

lucky

hello !!!!!!! was not expecting this to get as long as it did nor did i expect the turn but what can i say i am a creature driven by self satisfaction……… :( anyways originally this was gonna be like a 1k max drabble bc i rewatched jks sleepy eepy sweetie live and he was twitching and looked so pretty that i HAD to write something domestic !!!! but i am an ANIMAL and thinking about jungkook sleepy in the morning made me feral😇 hope u enjoy!!!!!!!!

wc: 2500+

content warnings : fluff & smut below the cut, light nipple play, fingering, jungkook has a cute panty kink(?), jungkook is an unstoppable force, unprotected piv sex, gendered terms (the word “girl” is used & detailed desc of female anatomy), messy orgasm

MDNI !

You’ve been awake for ten minutes now, just watching Jungkook twitch in his slumber. It’s early morning – a little after 8:00AM – and he looks so unbelievably beautiful under the gentle sunlight flittering through the blinds. With a soft smile on your lips, your eyes trail over his eyebrows, paying attention to how they raise and drop in his unconsciousness, moving down to his relaxed jaw and the divots of his shoulder blades when your gaze lowers. The gentle rise and fall of his back as he breathes and the fist that keeps clenching and unclenching while you lay beside him makes your smile widen. Jungkook is a breath-taking sight, looking so at peace while you observe him. His muscles are softer in their unflexed state and you can’t help it when your finger finds his right triceps and paints shapes over it. His tattoos are next on your list of targets, and soon your wandering finger is tracing the inked motifs like you’re re-carving them into his skin, following the lines and curves of the patterns as if they were new to you.  

They are very much not new to you, though. You think you’ve studied them over a hundred times, committed them to memory, made them so indelible in your mind that you’re sure you could redraw them perfectly if he ever asked. You chance at moving your touch to his fingers, watching his face amusedly when you lift his hand to inspect them and he furrows his brow. The soft letters adorning the bones of his joints are met with the pad of your thumb as you stroke them adoringly, fighting the desperate urge to kiss his calloused palm when the tips of your fingers press against the rough skin. Your fingers don’t get to explore for long before he opens a single eye suspiciously, curling his fingers around your hand to stop you. 

“Good morning,” his voice is deeper, sluggish, yet gentle still through the rasp. “You having fun?” 

“I was,” you smirk, intertwining your fingers with his instinctually, “until you so rudely interrupted me.” His thumb rubs your knuckles sleepily, bringing them to his lips for a chaste kiss, turning onto his back, pulling you closer to his chest and tucking his other hand behind his head. 

“Mm, my bad.” Comes his short reply, blinking his eyes open once again to find yours. His fingers card through your hair when you sit up on your elbows, leaning against his solid frame. His tongue darts out to lick his bottom lip while you allow yourself to continue observing him from above now that he’s awake.  

“Do you know you twitch a lot in your sleep?” You ask, reaching over to rub some sleep from the corner of his eye. Your thumb runs over his cheek, then down to his lower lip, dragging it down playfully and watching it bounce back when you let go abruptly. He shakes his head slightly to answer your question but sits quietly, content to just let you fiddle, fondly mirroring the smile you offer him when you lean forward to press your foreheads together. “I should’ve filmed it. You almost knocked me out.” 

“Instead of leaving me in peace?” He quirks a brow, tilting his head back to press a kiss to your lips quickly before lowering it again. “I don’t think I’m capable of hurting you, even if I’m unconscious. It’s written out of my biological code.”  

You giggle, shaking your head. “As if I would’ve let you anyway, we both know I'd win in a fight.” 

Your lips chase his naturally, and he hums sweetly when you connect them again, smirking. “Is that a challenge?” He mumbles into your mouth, you feel his hands snake around your waist, pulling you closer still before flipping you onto your back effortlessly. He continues kissing you like that. 

“Because I really beg to differ,” he ruses, trailing a hand down to the back of your thigh to hold your leg up against his hip. “Think I’d win in a heartbeat.” Another kiss. “How easy was it for me to get you like this?” His hips move against yours in a slow motion, making you very aware of a growing presence between his legs as it presses against you through all your layers of clothing. 

“You play dirty, that’s why,” you joke back, pushing your palm against his forehead. He moves away from your lips to attach his mouth to your neck, kissing down to your collarbone delicately, the same way your fingers did to him minutes ago. “Caught me off guard, that’s- that’s not fair,” the small moan that leaves you after your stutter is unintentional. Curse Jungkook and how easily your body gives in to his ministrations. You loathe the way he seems to revel in it too, snickering when he moves his hips again. 

You lean your head back against the pillows when he pushes your tank top up over your tits and you can feel his lips enclose around your nipple. It’s not a fair fight, Jungkook knows that. Knows that when his teeth brush against the darker flesh it’ll pebble against his tongue. Knows that when his hands slip down past your waist and hips, your legs will spread instinctually for him. Knows that when your fingers tangle in his hair, he’s got you.  

“Could die between your tits,” His muffled voice knocks you out of your pleasured trance, and you hum in acknowledgement. He’s resting his face between your breasts rather lovingly now, kissing the skin between them with a hand on your waist. The hand tangled in his hair falls to his nape, scratching at the baby hairs grown out from his last haircut.  

“I wouldn’t encourage you to.” 

“Couldn’t be the worst fate.” 

His response has you rolling your eyes, “No, a worse fate would be me beating you to a pulp because you thought you’d win in a wrestling match against me.” He chuckles, looking up at you and resting his chin on your chest with a soft pout. 

“Seemed to like my approach a second ago,” he murmurs, crawling back up your body to kiss you again. There’s no underlying motive behind it, he just really likes your lips on his. You give in because, despite your argumentative nature, you like his lips too. He kisses you lazily, knee slotted between your legs, half-heartedly holding his body up to stop himself from leaning all of his weight on you. Your arms drape naturally over his shoulders and around his neck to keep him there, and you can feel his smile against your lips. 

“You still hard?” His only response is the subtle grind of his hips against yours in affirmation and a slight lowering of his hand on your waist, on a slow but steady mission. 

“Should I be offended that you don’t seem to be doing anything about it?” 

“Gettin’ to it, jus’ let me kiss you.” He licks into your mouth sweetly, chasing the taste of you. Tries to pull you impossibly closer when you chuckle, spurring him on even more. He bites your lower lip, his wandering hand finally slipping past the waistband of your pyjama pants and brushing over your underwear. You can feel him smirk when he finds the small bow on the front, parting from your lips to slip your pants down to get a good look at them. They’re childish, pink and polka dotted and old; you’ve had them since before you and Jungkook even started dating but hardly wear them anymore. 

“Cute.” Is all he says, and you roll your eyes before reaching down to pull them off. He grabs your wrists, meeting your eyes sternly. “Keep ‘em on.” 

You slip your hands from his grasp, nodding hesitantly but obediently. You watch him curiously when he focuses his entire attention on your clothed pussy, entranced by it, pressing his fingers against the damp fabric to watch it cling to the shape of you, darkening with your arousal. 

“Fuck, they’re so cute, baby,” he babbles, not really even speaking directly to you, just thinking out loud, “can I fuck you with them on?” He asks sweetly, kissing your chest and keeping an eye on you as he waits for your answer. You nod, combing your fingers through his hair when he peppers more kisses across your tits as a thank you. He pushes the fabric aside slightly to gain access to your pussy with no restrictions, not hesitating to sink his middle and index fingers past your opening. He knows you’re wet enough, preening when he hears your breaths turn to soft moans. He’s so familiar with your body now that curling his fingers up against your g-spot is second nature to him. You encourage him wordlessly, watching him work while his head still rests on your chest.  

He knows you, so when you start to tighten around him and your moans turn into held breaths, he withdraws from you. You go to protest, furrowing your brow annoyedly, but he shushes you.  

“Gonna have you come on my dick, baby.” There’s a brief pause while he separates from you to push his boxers down and take your pyjamas bottoms fully off too, grunting when he strokes himself languidly above you before rubbing his tip between your dripping folds, still fascinated by the panties he made you keep on. 

“So pretty,” he coos, and for lack of better judgement, you nod. “So fuckin’ wet, love when you get like this for me. All for me.” He’s egging you on, coating himself in your arousal and pressing his forehead to yours when he sinks the mushroom tip of his cock past your opening. It’s calculated and slow, you think it’s to tease you, to prolong your frustration even longer; truthfully, it’s because Jungkook is embarrassingly close and wants to make himself last as long as he can. 

“You wore these the first time I fucked you,” he admits, sinking deeper into your walls and breathing against your lips, “all I could think about for the rest of that week was getting to fuck you again, you were so perfect.” He pulls out slowly, before pushing back in, deeper this time. You let out a half-moan, half-breath, and he repeats until he’s fully seated inside of you. 

“Wanted to fuck you with them on then, too, thought they were so cute.” 

“Why didn’t you?” 

“Thought it was pervy, thinking your panties were cute and wanting to keep them on,” he chuckles, kissing you gently and quickening the pace of his hips to fuck you faster, “think you would’ve thought I was a creep, wouldn’t have let me. Was easier to make you think I just wanted to take my time undressing you.” 

“You’re right, I wouldn’t have.” 

“Mm, you’re well trained now.” 

His words get him a slap at the back of his head, and he laughs with you. The amusement doesn’t last long however, and soon he’s hiding his face in your shoulder to piston his cock in and out of you. You curse under your breath, letting him grip your thigh to guide your knee to your chest, wanting to fuck you deeper. He tuts, frustrated at the fact that he can’t get as deep as he wants, and soon your knees are over his shoulders with his hands holding your hips while he fucks you vigorously. He’s grunting animalistically, his tip prodding your cervix over and over, the corona of his cock rubbing deliciously against your g-spot every time he pulls back.  

“Touch yourself.” He instructs from your shoulder. It’s gentle, you know he doesn’t mean to come across as commanding but you like it anyway. You’re quick to obey, of course, and soon you’re trailing a hand down to your own pussy to start rubbing at your clit. He wants you to finish, that much is apparent, and you assume it’s because he’s trying to hold off his own orgasm for you. It’s wordless between you when you feel the familiar band in your stomach begin to tighten, and your free hand wanders across his broad back, digging your fingernails into his shoulder blades in such a contrasting way to how you were so gentle only ten minutes ago. He grunts, knows you’re close because you’re clenching around him and he can feel you holding your breath. He kisses your collarbone as silent encouragement, and a few more strokes has you coming undone around him, finally releasing your breath and pulsing around him in a way that has you nearly pushing him out. 

“Gonna come, where you want it?” He asks quietly, knows your answer but wants to hear it. You always want it inside, and Jungkook is always more than happy to oblige. 

“On my panties.” Comes your surprising reply, and Jungkook’s pupils dilate to proportions you didn’t think were physically possible. He stops moving, dropping his grip on your hips to brace his hands against the sides of your head and hold himself up above you.  

“I think I’m gonna throw up,” he jokes, dipping down to kiss you fervently, picking up the pace of his hips again, “you’re so fucking perfect, you want me to come all over your panties, baby? Want me to make a mess?” 

You’re not stupid, you know as much as the next girl that if there’s anything a man likes more than coming inside, it’s staking his claim. Of course, semen washes off - but the thought of Jungkook painting your panties white even makes your stomach flip. You nod, and he doesn’t need any more persuasion before he pulls out of you and sits up in order to stroke himself, a singular goal in mind. Your panties are still tucked to the side so he can see all of you as his fist pumps his cock quickly. You observe him, his cock is still wet from your arousal and his tip is so swollen and red that you’re unsure how he lasted even this long. As expected, he doesn’t last very long, and soon thick white ropes of come are shooting from his tip and coating your pussy and the fabric of your panties. He’s shuddering, curling over on himself before collapsing beside you on the bed. 

“C’mere,” he pants out, slipping his arms around your middle and pulling you toward him, “this was your plan all along, wasn’t it?” 

“Really wasn’t, I was doting on you.” 

“Feeling me up is ‘doting’ now?” 

You push him away playfully, but he keeps his grip on you, laughing when you turn around to get away from him. He pulls you back towards him and spoons you.  

“I was being cute and you made it pervy, like always.” He can hear the pout in your voice, so he mumbles something in agreement. Knows there’s no winning here when he just came all over your panties like some kind of neanderthal. He rubs his hand over your belly, kissing your shoulder blade affectionately to keep you close. Your own hands cover his, intertwining your fingers once again and snuggling sweetly into him. 

a/n 🗒️ as always tysm for reading !!! if u have anything to say pls do i love to hear from ppl and reflecting on criticism is my driving force 💆‍♀️ reqs/asks are open !!!!

[himbofan4444]

Greg had been dying to become popular, but his slender frame and lack of friends heavily detracted from that. He joined the wrestling team as a last ditch effort to gain attention, but he was exceedingly poor at it. One day he went to the coach to ask for help.

“Coach, I think I’m going to quit the team.”

“Why? You have so much potential.”

“To be honest, I don’t care if I have potential. I just want to be popular.”

“Oh you do? Well wrestling should help with that.”

“Not if I never win.”

“What if I made it so you did win?”

“How would you do that?”

“Listen Greg. Nobody knows about this but I have a steroid to help you grow overnight. Would you be interested?”

“What? Overnight? Can I have it now?”

“Hold on tiger. I wanted to give it to you at the lock-in next weekend just to make sure you don’t die. You interested?”

“Of course, sir!”

“Great I’ll see you next weekend then.”

After a week of anticipation, Greg went to the school for the lock-in. He was quickly pulled aside by the coach.

“Here kid. You have to inject it in one of your buttcheeks. Now go.”

Greg shakily pushed the needle into his buttcheek and injected the mysterious liquid. There was no instant effect. He walked to sit in the coach’s office as instructed. The coach sat seated in front of Greg to observe the changes.

“When is it supposed to start working?”

“It takes about twenty minutes I believe.”

They sat in silence until Greg felt a pulsing throughout his body.

“Oh I think I can feel it working.”

He felt his legs and back stretch quickly, his previous 4’11” self left as a 6’4” giant.

“Woah. I’m huge!”

“Oh kid this is just the beginning.”

His face changed rapidly. His once youthful face was replaced with a much more masculine one. His jaw and chin grew massive, his chin gaining a noticeable dimple. His lips grew plump and juicy. His nose grew wider and more prominent. His eyes got smaller and changed to a crystal blue. His eyebrows got thicker and shifted to rest lower on his face. His hair became blonde and grew into a curly mullet. He grew a dense pornstache as well.

His body was the next target. His neck widened significantly and his adam’s apple grew much larger. His shoulders widened and grew more muscular. His traps swelled and started to swallow his neck. His biceps swelled along with his triceps and forearms. His hands grew to double the size and his fingers grew thick and meaty. His once nonexistent pecs changed into huge muscle tits. His nipples got thicker. His lats and back swelled, his whole silhouette gaining significant size. His stomach formed a six-pack. His thighs grew huge, perfect for wrapping around his opponents. They were so large he could not comfortably walk. His calves swelled. His feet changed into an absurd size 20. They were so big he would constantly trip over them. His butt grew fat and fuckable, so that they would jiggle when he walked. His penis grew massive. It expanded to a monstrous uncut 12 inches with huge balls.

“Oh fuck that feels good…”

Greg flinched at hearing his voice. It was comically deep as he was comically large.

“How am I supposed to pass as a middle schooler? I’m huge!”

“You are a middle schooler, but you’re not 12 anymore.”

Greg tried to understand what he was just told but then the mental changes hit him all at once. His once high intellect shrunk to almost nothing. He couldn’t focus on anything except for his dick. He is now coach’s son and star player. He couldn’t pass 7th grade even at 19 years old. He has an IQ of 60 now, too stupid to do anything except wrestle, jerk off, and get fucked by his dad. He grew thick body hair all over, mostly around his armpits, balls, and chest. He gained a strong musk so strong his dad started to gag. Greg, or Gavin now, is the most popular guy at school, even if everyone has to plug their noses when talking to him. Coach hands him his a large hoodie, sweatpants, and huge shoes.

“Go put this on.”

“K Dad.”

Gavin pulls the clothes over his thick muscles, his huge dick and ass accentuated due to the tight fabric. He stomps his foot, causing his thick ass to jiggle hypnotically.

“Dad… I’m hornyyyyyy… Please fuck meee…”

“Gavin you know I can’t right now. I’m on duty. Maybe you should go play with the other kids.”

Gavin smiles and waddles away back to the gym, stumbling over his giant feet. He paws at his monster cock and pulls at his ass. He lifts his buff arm and sticks his face into the dense forest of hair in his armpit. He collapses on the floor and starts to masturbate to his obscene odor. He quickly realizes it’s impossible to smell his pits and wrap both of his hands around his huge cock, making him frustrated. He awkwardly stands up and forces his dick into the wall. He aggressively thrusts into the wall while lapping up the sweat accumulating in his hairy pits. He loudly pants and moans as he approaches climax. He releases copious amounts of cum, not even emptying his huge balls. He howls in pleasure as he falls back onto his fat jiggly ass. He passes out, his cock still sticking straight up.

[erisenyo]

Anon do I ever remember. A follow up to Part 1, here. I recommend viewing the St. Sebastian Sculpture here for the full Vibe lol

NSFW ahead - Zutara, bloodbending, D/s vibes, consensual but not sane or safe, I think we can see where this is going, handwaving anatomy and why Katara would know the latin names for things

The next time it happens, it’s not Katara who puts him on his knees.

She’s already hot with annoyance as she tromps through the forest, irritated to even be chasing after Zuko in the first place when he was just supposed to be foraging, irritated that no one else seems particularly concerned with his whereabouts, irritated that she couldn’t even lose herself in the familiar motions of laundry, the rhythms of pressure and rushing water and pulsing agitation abruptly no longer soothing to sink herself into when all she can seem to think about is—

“Fuck!” A man—broad but lean, clothes rough except for a very fine vest, mismatched swords at his waist, definitely a bandit then—shouts as he and Katara burst into a clearing at the same time.

“Another one?” another man grunts as he steps out of the tree line, eyes assessing as he unloops a coil of rope from his shoulder.

“We don’t have time for this,” a third bandit scowls, a familiar sack in her hand. “Let’s make quick work of this one, too.”

“I’ll show you quick,” Katara growls, staring at the bag she would know backward and forward with how many times she’s mended it, her waterbending surging out as her anger suddenly finds a target.

She rips water from the nearby stream, from the inexplicably soaked clothing all bandits are wearing. She barely touches what’s contained in her waterskin, and it’s only after all three of them are unconscious, her bag back in hand, that Katara considers that ‘another one�� means she wasn’t the first.

Katara hesitates, eyeing the rope still tangled in a lasso in the second bandit’s grip. Her adrenaline is still roiling through her, her bending pulsing water-ice-water-ice as she tries to regain her composure. This bag unquestionably went out with Zuko. She could go back to get the others, Toph’s seismic sense would be helpful.

But she’s been watching Sokka narrate his tracking for years. And Zuko probably just followed the shoreline. She doesn’t need Toph. Besides, what if the bandits wake up and go back for Zuko? What if he’s unconscious, or hurt? Or tied up somewhere, awake and waiting and—

When Katara finds him, he isn’t unconscious. She hears his tight, harsh grunt before she sees him. 

But he is undeniably roughed up, already-worn clothing ripped and even more wet than the bandits were, like maybe he got jumped in the stream, which maybe he did if he couldn’t bend his way out of the fight. Maybe he even was unconscious at some point, to end up tied up like that. She doesn’t know how else they would have gotten him on his knees with the broad tree flush against his back like that, the trunk between his shins and rope looped around his waist and the strain of his shoulders and arch of his back saying his hands are tied behind the tree, too.

He probably can’t bend without burning himself, she contemplates as she watches, feeling oddly, clinically abstracted. But he’s clearly trying to change that fact with the way he’s squirming, coming up off his knees as he strains forward, cords of muscle and tendon stark—triceps brachii, her mind helpfully supplies, brachioradialis, extensor carpi radialis longus, and the rotator cuff must be screaming—his body suspended against the rope with effort and face twisted into a furious scowl that spasms as he collapses heavily to his knees again.

“You’re hurt?” Katara doesn’t think as she steps out of the tree line, Zuko’s head jerking up in alarm.

“Katara! There are bandi—”

“I took care of them,” she interrupts, her chi feeling oddly shivery with readiness as she reaches for the flow of the stream, just in case.

Zuko stares, chest heaving. “All of them?” he finally asks, the words hoarser than usual as his gaze hunts between her and the trees.

She dangles the bag in demonstration, like it was easy. “Three? I took care of it.”

Another beat of staring. Then Zuko exhales, sharp and unsteady, and slowly leans back again. Not settling, though, she notes in that distant way. Not with the way his body stays tight and coiled, his chest still fast as if with urgency.

Katara can hear her heartbeat in her ears, pounding with adrenaline, the tugging awareness of her own blood.

“You’re hurt?” she asks again, glancing over him for injury. It’s easy enough to look for. His tunic has been ripped through to the collar on one side, falling half off his chest and barely hanging on the other. His pants are in equally rough shape, like someone grabbed fistfuls of them to try to contain him, or maybe to drag him to this tree.

That would have been humiliating for someone to put him on his knees that way, she considers as something not-at-all-abstractly lurches inside her, in her bending.

“Katar—”

“What happened,” she interrupts, coming to a stop standing over him. He likes to be there, she remembers like it’s something she needs to recall. He likes to be put there.

“It’s not—”

“Tell me.”

Zuko cuts his eyes away, panting harshly, swallowing hard. Then he licks his lips—stress response, that voice like Yugoda’s whispers, which can presage fear, fight, or arou—and glances up at her from beneath his lashes, lips pressed together and the air suddenly thick with awareness, thick enough that she can barely breathe it, that she almost feels like she could bend it as a single shiver runs through him before he tightly controls it.

“You’re covered in water, Zuko,” she says low, like it’s an observation, and Zuko makes a tight, thin noise in the back of his throat and tells her.

She imagines it, how it must have unfolded. The three bandits seeing Zuko vulnerable and exposed that way, knee-deep in the river and poking at the reeds. The coordinated rush to take him down. The struggle and strain for mastery, the water suffocating and impeding them all so that it took three of them to pin him down and contain him, apparently.

Her bending slides syrupy and thick through her veins, her chi, with the memory of having done that to him, too. He’d folded at the first press. Gone limp. Gave in to whatever she wanted to do to him. “You fought it.”

Zuko swallows hard and tilts his chin. Defiance, or brazening through the obvious blush of embarrassment. “Yeah.” He likes that, too, and Katara can’t even pretend at having to remember that. Not when the knowledge has had her off-kilter and sharp-tongued with him ever since she realized.

She can see the pulse in the hollow of his neck, like this. And the way his lips part, his eyes dark. He knows that she knows, and neither of them can pretend otherwise, even if she hasn’t wanted to admit it, acknowledge it, look at it in anything other than the thick, sticky dark of night.

Katara wants to wrap her bending into the stream, wants to make it a raging rush to match the feeling inside her, wants to feel the pressure of it rising to match— “You’re injured?” she asks thickly.

Zuko’s eyes immediately cut away. “It’s fine.”

“Where.” He can’t hunch forward over himself or pull his knees up, this time, even if she let him.

“It’s nothing.”

“Where.” Not with the rope around him.

“It doesn’t matt—”

“You think I can’t find out myself?” she snaps, her bending rolling out to cling to the water still in his clothes, pressing, making him feel the pressure of the water on him, all around him.

She breathes hard as he gasps and sags, squeezing until the droplets are on the verge of snapping to ice and her waterbending to something sharp and jagged and tight, squeezing until a familiar whine chokes out of him. Then sucks in air and forces her chi to ebb, waiting with a throbbing kind of adrenaline-anticipation—the adrenaline of the stress response, which can presage—for Zuko to pry his eyes back open.

“Do you think you can?” he rasps, body tight again, and Katara doesn’t need the memory of his tone from to hear the invitation in it now.

She curls her hands into fists, looking at the way his tunic is barely clinging to his shoulder. And looking at the taut way he’s holding himself, watching her sidelong, the shiver of his stomach entirely visible.

Then she grips the water in his tunic again and jerks it to her, sharp. Zuko lets out a ragged noise as the last seams rip from the force, Katara watching the now-dry fabric slithering down to catch on the rope. She reflexively forms the water into a small ball, slowly pressing her bending into that instead, distantly aware as her chi flexes and throbs that she can only build the pressure for so long before it needs release.

“Your back?” she asks, trying to focus on the rhythm of her waterbending and not the sharp-edged pulse calling to her.

Zuko’s shoulders flex like he’s twisting his hands against their bindings, his bare stomach pressing against the rope with the force of his breaths, over and over. “You can’t find out yourself?”

Katara feels heady from the beat of her own pulse. Then she exhales hard and swirls the globe of water into a ribbon over his arms, feeling the smooth slide of water over skin skin skin rope there and slicing it up frozen and serrated through the ropes binding his wrists.

She throws the still pressure-tight water aside as Zuko falls forward with a surprised cry, his weight catching on the rope still around his waist—and the bare line of his back exposed to show bark-scuffed skin and a few bruises, but nothing more than what they’ve all had from training.

Katara flexes thighs, her stomach, feels how strongly she’s braced as she looks down at him half-bent over before her. “I can find out whatever I want.”

Zuko breathes heavily a moment, sagged forward, his scapula shifting as he tests the movement of his shoulders. “Yeah?” he finally says, leaning back against the tree again, still kneeling up as if he has to. It’s not much of a response. But he’s bared to the waist now, no real injuries to be seen, and Katara feels like she’s looking down over the edge of a cliff as he licks his lips again, watching her back, feels like she’s jumping and momentarily weightless above the water as she lets her bending surge out for those droplets of water again and yanks.

The sound of cloth and seams tearing is loud, but not as loud as Zuko. A raw noise chokes in his throat ass his pants flutter down to leave him in just the rope around his waist and a wet, transparent fundoshi that does nothing to hide the shape of him—ateriolar dilation and increased blood flow to the erectile tissue—or the puncture wounds sluggishly bleeding down his thigh.

“Rocks?” Katara says unevenly as the sharp claws of her bloodbending twist through her chi. There was an earthbender in that bunch, nothing compared to sparring with Toph. The punctures are on the front of his thigh like he got hit with projectiles, a few inches below where his—his penis is tangled in the wet fabric, halfway erect and twisted to the side.

It looks uncomfortable.

“Yeah,” Zuko says thickly.

She doesn’t think he cares.

“I’m going to need to flush out any debris, before healing.” She barely recognizes her own voice, or the heavy throb of her bending as she forcefully pushes back the hungry tug of bloodbending.

“Yeah,” Zuko says unsteadily, swallowing hard, his bare body betraying the flush working down his chest, the flex of his hips—abductor muscles contracting, she forces herself to note, and—and—and the twitch of his penis. “For healing.”

Katara doesn’t say it back again, isn’t sure she could. She just takes a moment to try to control her own wild pulse, crouching down and separating the strands of water and healing and blood that have never been so tangled before. 

Then she flushes the first wound with water.  A careful, controlled stream rather than a fast, hard rush. Feeling the pressure as the water slips into him, just a bit, the wounds aren’t that deep really.

Seeing his reflexive jerk against the intrusion and pain, and she can fix her gaze on the first puncture, can assess it and let her bending stream out again, just to be thorough. But it’s impossible not to also see the shove of his hips into it, with the wounds so close to his groin. Impossible not to also note the pull of wet fabric, the further displacement, the cloth tugged even more off-center. Sliding half-off the scrotum, the twisted fabric still pressing the hardening shaft downward but if he squirms enough then maybe it will drag entirely—

“Be still,” Katara warns as she pulls her water abruptly back, breathing far harder than the bending warrants.

Zuko makes a high, tight noise and slumps back, eyes closed, gasping and nodding even as his hips continue to work against the air.

Spinal reflex in response to stimuli, she thinks even as she orders, “Still.”

She doesn’t wait for an invitation this time, knows she already has one as she lashes out with bloodbending this time, seizing veins and arteries and pressing him motionless. Zuko moans, head kicking back, and she can feel the way his hips try to buck and then again when he realizes he can’t. Another of those moans slips out, loud like he’s taking advantage of having his mouth free, or maybe is trying to goad her, but she’s too focused on following the rush of his blood, celiac trunk to internal and external iliac, tibial to femoral, feeling where the blood is slipping out of him but also where it’s flushing the surface of his skin, filling his penis, pathways dilating and pulse throbbing and she can feel the beat in her own veins, too.

Katara jerks her bloodbending back into her own skin and calls up the torrent of her waterbending. She breathes hard from the effort of fighting the hungry tug, gasping at the dizzying feel of that clawing edge along her water, like its trying to sink into that, too. Tui and La, to use both at the same time—to feel him from the inside out as his body does that—her chi throbs, fingertips tingling like maybe if she just tried…

Katara shoves that away. “Like that,” she snaps, apprehension shivering through her. Would she ever be able to get the bloodbending out, if it breached into her water that way? She scowls when Zuko just gasps at her, eyes hazy and mouth slack like he has no idea what she’s saying. “Still.”

“Yeah. Yeah, okay,” Zuko rasps after a moment, sucking in air and then bracing himself, basically naked so see the tightening of chest—of pectoralis major and rectus abdominus and—the inguinal ligament taut and flexed--

She flushes the second wound hard and fast and Zuko barely lasts a second before a high noise chokes out of him, his teeth sinking into his lips and his hips rising up and it’s not from the pain, not at all.

Katra pulls the water back. “I can hold you still, or I can clean out the last one.” Her chi lurches with the temptation to try both even though she’s never—even though she can’t, the pathways of chi are so—and if they go tangled, if she couldn’t separate them—

Zuko looks back at her flushed and embarrassed and so openly aroused that it doesn’t feel real. She’s never felt more aware of her own skin and blood than the moment when he nods unsteadily and reaches up above himself to grab onto the tree. To anchor himself, obviously, the motion canting his hips forward as if offering his injured thigh, his dark-flushed glans, the fundoshi fabric slid down to the place where his engorged shaft meets—

“Is that it?” Katara asks when she’s done. Zuko just pants up at her, ragged, flushed. Erection is a reflex response to visual, olfactory, physical, or imaginative stimuli, she wildly remembers Yugoda lecturing. She wonders which this qualifies as, her bloodbending throbbing in answer. “Should I check for more?”

“If you want to be sure,” Zuko says raggedly, re-gripping to the tree, and Katara presses her tongue to the dry roof of her mouth and fills him with her bending.

Bloodbending bursts through her chi, bursts through him, and she clenches her own body against it as Zuko moans and arches like he never even dreamed of fighting it. She sets a hand against the ground to steady herself, staring hypnotized at the way he moves between the restraints and the tree, the way he bucks, the way he shudders even as she freezes parts of him with her bending one by one.

Lips, which she knows he likes, can feel in the leap of his blood. Shoulders back to the tree, so he can’t cover himself, a whimper choking past his frozen tongue. Arching his back until it’s the rope fighting her. Pressing his arms into place, so the rest of him can squirm and betray every bit of his reaction, the tiny jerks of his muscles like he can’t stop himself from trying to feel her grip in his veins.

She leaves his hips for last so that he can feel it, really feel it, when she forces them to freeze just as the reflexive to buck rolls them him. And she can feel that ripple through him, testing muscle and rushing blood and surging pulse, the fruitless strain against her hold that matches the gasping, moaning sounds he makes.

She same wild pulse is in her bending, too, a throbbing rhythm that lurches through her chi, tugs her forward until she’s feeling it in every part of him trying to find more, pushing into every capillary and venule until he’s crying out, muffled, from the sensitivity, and the way he’s looking at her down the spread-out expanse of his body—

Katara shoves to her feet, forces Zuko’s head to tilt to follow her, forces his eyes to stay open, and locks every muscle except the ones he needs to thrust his hips. She releases him when she needs to gasp in her own air, watches him sag between his outstretched arms, locks him again, again, rhythmic, Zuko groaning as he realizes. There’s no way for him to hide like this, knees wide, gripping the tree and still tied so that even if she did release him, he’d be exposed, that scrap of barely-there cloth doing nothing. It barely coverst he curve of his testicle—he cries out as her bloodbending rushes down to feel it drawn up tight—the line of his erection fully free as he rocks against the air, desperate, and the fact that she can do that just by standing, just by making him look up at her—

She steps forward until her boots are just inches from his knees, feeling heady with the way he cranes even more up at her without even needing to be forces, his eyes blown wide. And then the rush as his gaze skips down over her breasts, her stomach, her hands, lower, his mouth parting and his tongue sliding out to lick his lips, and if she leaned him forward like she can feel him straining to do then he’d be pressing his face to—

Katara shoves her healing into him with a gasp. She slices through the last rope with a blade of ice, gouging wood and whirling around ass Zuko cries, suddenly unbalanced without the restraining tension. The suddenly-free trust of his hips is burning into her mind’s eye, blazing over the back of her eyelids as she squeezes them shut and forces the flood of her bending into the clean flow of the stream, letting the current pull it away and trying not to hear the thump of his fists hitting the earth, or the strained grunt he lets out, then another.

“We should head back,” Katara finally says, chest aching with the force of keep her breathing even. “Warn the others. About the bandits.”

A heavy, panting silence, then, “Yeah. Yeah,” he says, ragged and breathless and wanting in a way that she doesn’t want to feel in her blood. She knows without needing to check that he’s still on his knees behind her.

“There’s needle and thread in the bag.” She can’t make herself say why he’d need them. “Don’t take too long.” She strides away before she can let herself think too much about it, or wonder if firebenders can feel the heat in someone’s veins, before notice that she didn’t hear him rise to his feet until she told him too. 

[freeonlineworkouts]

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! 💪🔥

[blazingstar29]

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

[cupcakeinat0r]

A couple of yall asked for the booty routine so here u go, shawty <3

Ik this looks like a lot, but trust, bae, it’s important. I felt like if ima talk abt my routine, might as well talk a lil bit abt food too since both work as a team.

[First, let me say that I am by no means a professional. This is something I've learned and acquired through self-research, as well as having two siblings, one who is a bodybuilder and the other who is a personal trainer. Also, the gym is a safe n fun space for everyone:) Work out because you want to, not bc you think you need to look a certain way <3]

Here's my Split: I added my upper body days as well in case yall wanted to kno <3

Monday: Glutes + quads

Tuesday: Back + Biceps

Wednesday: Glutes + Hamstrings

Thursday: Chest + Tricep

Friday: Full Body

Saturday + Sunday: Active rest!!! (Could be running, walking, bicycling, etc., whatever is fun to do! My personal fav is the stair master for an hr or Running for 3 miles, but you do whatever you can. Listen to your body.)

In addition, I do cardio after each sesh on the weekdays. For me, that's running for like 2 miles or so, depends how I'm feeling, but you do whatever cardio you'd like! A good start could simply be inclined walking!

Also, pls pls pls remember rest days are VITALLL. If u want to grow that booty (which is something the couple of you specifically mentioned), those rest days are important bc this is the period when those muscles are actually repairing themselves from the workout, resulting in growth!!! A huge misconception is that “the muscles grow during the workout”… no. Ur actually tearin up those puppies, so that’s what rest days r for! Both rest + protein contribute to ur muscle repair + growth (I’ll talk abt protein intake later). Naturally, I like to rest Sat n Sun, but it could be any 2-3 days of the week. Sometimes, I be usin that Fri full-body sesh as a rest day too so liiiike... if u need to, please do (especially during periods uuuuugh).

As for specific Workouts, I'll list em here. These r for the booty ;)

Hip thrusts, booty + hamstrings

Romanian dead lift, booty + hammies

Goblet Squat, quad destroyer

Hip abductions, booty burner, omfg

Leg press, depends on footing. Higher on platform works hammies n booty, lower works quads.

Weighted Squats, the whole damn leg.

Body weight squats OR lunges (good for warm-ups)

Leg curl, hammies

Leg extension, quads

Bulgarian split squat, booty n whole leg

I do 4 sets of 12 <3

(ALMOST FORGOT, I TARGET FOR 5-6 DIFF EXERCISE FOR EACH WORKOUT)

Nutrition plays a huuuge part as well, but I'll only talk very lil abt it since ion know yall's specific needs<3

Generally, if u want growth, just take ur current weight and put that in grams, for example = 170 lbs. -> 170 g of protein each day. Now, taking in the amount of protein u need can be hard at first, so just for the beginning, just try to at least get close to it then work ur way up. Foods high in protein that I like are Greek Yogurt, Chicken, Lean Ground Beef, Salmon, and snackies such as protein bars (avocado is like the holy grail for a phat booty just sayin. It's not protein, but it's the healthiest source of fat there is!). As for other groups (fat n carbs) don’t be so strict, bae… just use your portions. No need to restrict urself from ANY food bc no food is “bad”. I can talk allllll day abt this one but ima just shut up for now lmao.

PHEW, honestly, don't mention the gym around me cuz I will not shut up. Ima gym rat at heart so like I could literally keep writing abt this but bc literally, like, 3 ppl asked for this, Ima just wrap up here <3

Hope this was a lil bit of help @gltzpzy @mybvalentine @icenbroo <33333333

P.s. would it be cringe if I said I sometimes use Miguel as motivation??? Like he’s watchin me or som??? Bye, I hate that I do that, I’m like actually mentally unwell bc of that stupid mass of pixels Sony created ☠️

[optimal-living-lab]

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!

[meg2md]

Finished Volume 41 of Berserk, the last of Miura's work before he died, and I am unwell. I can't believe I didn't know about this series before recently!!!! I'm wrecked. It got me through the first three weeks of this night block, but I'm not sure how I'm supposed to survive the last week when I'll just be perseverating on the unfinished story :(

I still have work I need to do (M&M, AROM/FSE demos, surgical skills session paperwork) but I'm just not motivated.... All I want to do is re-read Berserk, go to the gym, and roleplay Guts and Casca fucking shit up in various video games :') at least I have this weekend off, because I've worked essentially three weeks straight and I'm tired

I got my first pull-up back at the end of August but haven't been able to progress past 1-2 with "ok" form and we're mid-way through October. I pulled the trigger on a pull-up bar and am going to try and focus my gym workouts on training specific muscles used for pull-ups but not unassisted pull-ups themselves, since I think too much of my limited gym time is wasted spinning my wheels with possibly questionable form when I could just do them at home when I have a spare second. I feasibly can only make it to the gym twice per week. There's just isn't enough time in residency to get all my extracurricular work done, clean my apartment, and enjoy life/hobbies/friends if I do any more than that. Which is sad. It's like, what's the point of life? Will I look back in 10, 20 years and actually be happy with everything I've accomplished? I don't think the answer is necessarily "yes" right now because I'm lonely and overworked and not sure what the point of anything is (lol I'm doing gr8) but that's another discussion. The only thing I know is that my physique/fitness/athleticism is one of the only things even remotely in my control, even if it still feels mostly out of my control due to residency constraints (poor eating habits, no time)

And yet we struggle on (gatsu <3)

I lost my 24/7 keycard to my gym so I'm going to hit the nursing school "gym" when I get off in the morning, plan for a "pull-up supplement" routine as follows:

Elliptical warm-up x10 min

Should rolls with bar, straight arm for warm-up

Inverted rows (with rings if able, otherwise barbell)

Bench press

Seated cable row

Superset tricep dips/t-arm raise

Superset dumbbell pull-overs/y-arm raise

Straight-arm Pushdown

Wide-grip scapula pull-ups

Dead hang

Ab exercise/hollow body rocks

General things to focus on for pull-ups:

External arm rotation for scapular activation, chest up;

Generate push-up/pull-up/bench press from muscles between shoulder blades; don't pull from hands - imagine arm is upper jaw, side is lower jaw and "biting down" to close versus "pulling up" (drive from your lats)!;

Body curls - bring legs up to bar

Target wide grip because it's my weakness, can focus on lats and small shoulder blade muscles

Practice hard movements, assisted if needed, to develop neuromuscular patterns - don't break form!! Stay within ROM with good form!! High rep/volume these movements

Focus on shoulders AWAY from neck for pull-ups and push-ups; engage back

[hannahshealthhub]

Maximize Your Gains with Upper Body Workouts

Upper body workouts are essential for building strength and improving overall fitness. Here are my favorite exercises that target key muscle groups to help you achieve a balanced and powerful upper body.

Bench Press: Lie on a bench, lower the barbell to your chest, and press it back up while keeping your core engaged.

targets chest, shoulders, and triceps

Bicep Curls: Stand with dumbbells, curl them to shoulder height, and slowly lower them back down, focusing on controlled movement.

targets biceps

Overhead Press: Press a barbell, or dumbbells, from shoulder height to overhead, keeping your core tight and avoiding back arching.

targets shoulders, triceps, and upper chest

Rows: Bend at the hips, pull the weights to your ribcage, and slowly lower them while keeping your back straight.

targets upper back, shoulders, and biceps

Incorporate these exercises into your routine for a well-rounded upper body workout. Stay consistent, focus on proper form, and watch your strength grow!

[thenx-fitness]

Calisthenics for Mass: Build Muscle with Bodyweight Training

The Truth About Calisthenics and Muscle Growth

If you’ve ever wondered whether you can build serious muscle mass without weights, you’re not alone. Many people believe that bodyweight training is only good for endurance and toning, but that couldn’t be further from the truth. With the right strategy, you can pack on size using nothing but your own body. Welcome to the world of calisthenics for mass—where gravity is your gym and discipline is your trainer.

This guide will walk you through the key principles of muscle growth using calisthenics, effective exercises, and a structured workout plan to help you get stronger and bigger. And if you’re looking for guided calisthenics programs, check out Thenx for expert-led workouts.

The Foundation: Compound Movements

Building mass with calisthenics requires compound movements—exercises that engage multiple muscle groups at once. Unlike isolation exercises, compound movements trigger a greater hormonal response, which is essential for muscle growth.

Here are some of the best compound exercises for mass:

Dips – Targets triceps, chest, and shoulders.

Pull-Ups – Builds the back, biceps, and core.

Pistol Squats – Engages the quads, glutes, and stabilizers.

Handstand Push-Ups – A powerful shoulder and triceps builder.

Muscle-Ups – A full upper-body explosive movement that demands strength and coordination.

Incorporating these movements into your training ensures that you stimulate the most muscle growth with each session. Need help perfecting your technique? Head over to Thenx for step-by-step tutorials.

Progressive Overload: The Key to Growth

Lifting heavier weights in the gym isn’t the only way to progressively overload your muscles. In calisthenics, you can increase difficulty in several ways:

Increasing Reps – Gradually add more reps per set.

Increasing Difficulty – Move to more advanced variations (e.g., regular push-ups to archer push-ups).

Adding Sets – Increase the number of sets per exercise.

Adding Weight – Use a weighted vest or resistance bands for extra resistance.

By consistently pushing your limits, your muscles will have no choice but to grow stronger and bigger.

Advanced Calisthenics for Peak Muscle Development

Once you’ve mastered the basics, it’s time to take your training to the next level. Here are some high-level exercises that will help you build even more muscle mass:

One-Arm Pull-Up Negatives – A great way to develop unilateral upper-body strength.

Front Lever – Strengthens the core, back, and shoulders through static holds.

Planche – Engages the shoulders, triceps, and core with intense isometric tension.

Archer Push-Ups – A unilateral push movement that enhances chest and triceps strength.

These moves require time and dedication, but with consistent training, they’ll turn you into a powerhouse.

Sample 3-Day Workout Plan

To effectively build mass, structure your workouts to maximize muscle engagement while allowing proper recovery. Here’s a simple 3-day split:

Day 1: Upper Body Push

Dips – 3 sets of 10-15 reps

Archer Push-Ups – 3 sets of 6-10 reps per side

Handstand Push-Ups – 3 sets of 5-8 reps

Tricep Extensions – 3 sets of 10-12 reps

Day 2: Upper Body Pull

Pull-Ups – 3 sets of 8-12 reps

One-Arm Pull-Up Negatives – 3 sets of 3-5 reps per side

Front Lever Progression – 3 sets of 15-30 second holds

Bicep Curls (using resistance bands) – 3 sets of 12-15 reps

Day 3: Lower Body & Core

Pistol Squats – 3 sets of 5-8 reps per leg

Bulgarian Split Squats – 3 sets of 8-12 reps per leg

Hanging Leg Raises – 3 sets of 10-15 reps

Plank – 3 sets of 30-60 seconds

This structured approach allows for balanced muscle development while ensuring adequate recovery.

Nutrition and Recovery: The Missing Pieces

Training is just one part of the equation—nutrition and recovery play a crucial role in muscle growth. Here’s what you need to focus on:

Caloric Surplus – Eat more calories than you burn to fuel muscle growth.

Protein Intake – Consume 1.6-2.2 grams of protein per kg of body weight.

Carbohydrates – Provide energy for intense workouts and aid recovery.

Rest and Sleep – Aim for 7-9 hours of sleep per night for optimal muscle repair.

A well-balanced diet paired with a solid training routine will significantly enhance your results. For more nutrition and workout insights, visit Thenx.

Final Thoughts: Your Journey to a Stronger You

Building muscle with calisthenics is not just possible—it’s an incredible way to develop functional strength, endurance, and aesthetics. By focusing on progressive overload, compound movements, and proper nutrition, you can achieve a powerful physique without ever stepping into a traditional gym.

So, are you ready to take your bodyweight training to the next level? Start implementing these techniques today, and if you need expert guidance, explore the amazing training programs at Thenx. Your dream physique is within reach—all you have to do is take action!

[fitnessnirvana]

GYM MACHINE WORKOUT ROUTINE FOR BEGINNERS

If you prefer to follow an expert-created fitness regimen, we have you covered. Suzy has offered two full-body workouts that may be alternated two to three times per week to ensure that all muscle groups are worked at least twice per week, which will aid in muscular development and strength. Choose a resistance that will make the last few reps difficult while yet allowing you to maintain proper technique.

WORKOUT 1:

Leg press – 3 x 15 reps: The leg push is a compound exercise that targets the quadriceps, hamstrings, calves, and glutes. It's similar to the squat, but demands less core strength and stability and is easier to execute effectively.

Hamstring curl -- 2 x 15 reps: The hamstring curl is an individual exercise that targets the muscles at the back of the legs. Many people suffer from tight, weak hamstrings as a result of prolonged sitting, therefore targeting these muscles is essential for developing strong, balanced legs.

Chest press – 3 x 12 reps: The bench press is an excellent chest workout, but it is highly technical and demands a significant deal of strength, which novices may lack. The chest press machine is ideal for novices who wish to emulate this compound exercise and gain muscle in their chest, shoulders, and triceps without having to get underneath a barbell.

Lateral pull down – 3 x 12 reps: The lat pulldown machine is another compound exercise that targets the back muscles, specifically the lats, as well as the biceps and forearms.

Bicep curl – 2 x 15 reps: The bicep curl machine is an excellent tool for both beginners and expert lifters to target the biceps because it stabilizes the arm and guarantees that just the biceps are functioning.

Shoulder press – 2 x 15 reps: The shoulder press machine is excellent for strengthening the shoulders. Using free weights necessitates a high level of core stability; eliminating this requirement allows you to focus just on the delts.

WORKOUT 2:

The second session uses the same compound exercises (leg press, chest press, lat pull down, and shoulder press) as workout 1, but swaps out the isolation exercises to target different muscles. To target the quadriceps, use the leg extension machine instead of the hamstring curl. For the triceps, use the tricep extension machine instead of the bicep curl.

Leg press – 3 x 15 reps

Leg extension – 2 x 15 reps

Chest press – 3 x 12 reps

Lateral pull down – 3 x 12 reps

Tricep extension – 2 x 15 reps

Shoulder press – 2 x 15 reps

[fitness-personal-trainer]

Beginners Kettlebell Complex with 5 Exercises - Get FIT FAST with These 5 Kettlebell Essentials

A kettlebell complex is a sequence of kettlebell exercises performed back-to-back without putting the weight down between movements. This training style builds strength, improves endurance, and burns fat effectively by keeping muscles under tension and keeping the heart rate elevated. Kettlebell complexes are popular because they maximize the efficiency of your workout, combining strength, cardio, and functional movement in a single workout. For beginners, kettlebell complexes can provide a solid introduction to kettlebell training while also helping to develop foundational strength, mobility, and coordination.

Why Start with a Kettlebell Complex?

Starting with a kettlebell complex is ideal for beginners because it introduces a variety of movements in a compact workout. This approach allows you to learn different kettlebell techniques in a single session. Additionally, kettlebell complexes often use relatively light weights, so beginners can focus on form without overloading muscles or risking injury. The nature of complexes also allows you to build a mind-muscle connection by seamlessly transitioning between exercises, helping to improve coordination and balance.

A Beginner-Friendly Kettlebell Complex

Here’s a simple, beginner-friendly kettlebell complex that targets major muscle groups while keeping the movements accessible. Start with a light kettlebell, generally around 8–12 kg (about 18–26 lbs), and focus on performing each movement with control.

Kettlebell Deadlift (5 reps): Begin with your feet shoulder-width apart, kettlebell between your feet. Hinge at the hips, keeping your back straight, and grip the kettlebell with both hands. Engage your glutes and drive through your heels to stand up, lifting the kettlebell in front of your hips. Lower back down with control. This movement warms up your posterior chain (hamstrings, glutes, and lower back).

Kettlebell Goblet Squat (5 reps): Hold the kettlebell by the horns at chest level. Stand with your feet slightly wider than shoulder-width. Squat down as low as you can, keeping your chest lifted and your core engaged. Drive through your heels to return to the starting position. This targets your legs, glutes, and core.

Kettlebell Swing (10 reps): Stand with your feet shoulder-width apart, kettlebell on the ground in front of you. Hinge at the hips, grasp the kettlebell, and swing it back between your legs. Drive through your hips to swing the kettlebell up to shoulder height, then let it swing back down. This dynamic movement works your posterior chain and boosts your heart rate.

Kettlebell Push Press (5 reps per arm): Hold the kettlebell in a rack position with the bell resting on the back of your wrist. Slightly bend your knees, then explosively extend your legs to press the kettlebell overhead with one arm. Lower it back to the rack position. Switch sides after completing reps on one side. This move strengthens your shoulders, triceps, and core.

Kettlebell Row (5 reps per arm): Hinge forward, holding the kettlebell in one hand. Row the kettlebell towards your waist, keeping your elbow close to your body. Repeat on the other side after completing one arm. This targets your back muscles and improves posture.

Performing the Complex

Perform this sequence without putting the kettlebell down, resting only after completing one full round. Aim to complete 2-3 rounds with 1-2 minutes of rest between rounds. Focus on quality over speed, maintaining proper form throughout each exercise. As you build strength and confidence, gradually increase the weight or add an extra round.

Tips for Success

Warm-Up: Always warm up before starting to avoid injury. A good warm-up can include dynamic stretching and mobility drills.

Focus on Form: Pay close attention to your technique, especially as fatigue sets in. Don’t rush; prioritize good movement patterns.

Listen to Your Body: If you feel any pain, stop the exercise and check your form.

This kettlebell complex for beginners is a powerful way to start your fitness journey, blending strength, endurance, and functional movement in one efficient workout.

[angela877]

How to Become a Bodybuilder with>> "Bulk Extreme"<<2024

Are you ready to build serious muscle, increase strength, and transform your body? Bulk Extreme is the supplement designed to help you achieve your bodybuilding goals faster and more efficiently. Here's how you can use this product to maximize muscle gains and become a bodybuilder.

1. Set Your Bodybuilding Goals

To get started on your bodybuilding journey, set clear goals for muscle growth, strength improvement, and overall physique transformation. Whether you want to bulk up, add lean muscle mass, or increase your endurance, having a structured plan is essential.

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2. Follow a Structured Workout Plan

Building muscle requires a combination of the right exercises and progressive overload. This means you’ll need to continuously challenge your muscles by increasing the weight, reps, or intensity over time. Here’s a basic outline of an effective bodybuilding workout routine:

Muscle-Building Exercises:

Squats: Target your legs and core

Deadlifts: Strengthen your entire posterior chain (back, glutes, hamstrings)

Bench Press: Build your chest, shoulders, and triceps

Pull-Ups: Develop your back and biceps

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Diet plays a crucial role in bodybuilding success. You need to fuel your body with the right nutrients to grow muscle and recover properly. Here’s how to structure your diet:

Protein: Essential for muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. Good sources include lean meat, fish, eggs, and protein shakes.

Carbohydrates: Provide energy for your workouts. Stick to complex carbs like sweet potatoes, brown rice, and oats.

Healthy Fats: Support hormone production and overall health. Include sources like avocados, nuts, and olive oil.

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Testosterone is a key hormone in building muscle, improving strength, and increasing energy levels. As you progress in bodybuilding, it’s important to maintain optimal testosterone levels. Bulk Extreme naturally boosts testosterone, providing benefits such as:

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Muscle growth happens during rest and recovery, not just during workouts. To ensure your muscles repair and grow after intense training, make sure to get 7-9 hours of sleep each night and take regular rest days.

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Consistency is the key to bodybuilding success. Take Bulk Extreme daily as recommended, and combine it with a balanced diet and structured workout plan to see the best results. Over time, you’ll notice improvements in muscle size, strength, and definition.

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[workoutinspiration]

💪CHEST AND TRICEP DUMBBELL WORKOUT 💪

Workout Focus:

🎯Chest and Triceps Strengthening

🎯Emphasizing Muscle Growth and Definition

🎯Utilizing Dumbbells for Efficiency and Effectiveness

Important Tips:

🏋️ Start with weights that challenge you while allowing good form.

💡 Gradually increase weight as you progress.

🕒 Take 1-2 minutes of rest between sets for recovery.

💧 Stay hydrated and focus on nutrition for muscle growth.

Workout Plan:

1. Dumbbell Press

Target: Chest, Triceps

Sets: 3-4

Reps: 8-10

Rest: 1-2 minutes

Form Tip: Lie flat on a bench, press the dumbbells from chest level to above your chest with arms fully extended.

2. Dumbbell Incline Fly

Target: Upper Chest

Sets: 3-4

Reps: 10-12

Rest: 1-2 minutes

Form Tip: On an incline bench, extend arms out to the sides and bring them back up, maintaining a slight bend in the elbows.

3. Dumbbell Incline Press

Target: Upper Chest, Shoulders

Sets: 3-4

Reps: 8-10

Rest: 1-2 minutes

Form Tip: Set the bench to an incline, press dumbbells from chest level upwards, keeping the wrists straight.

4. Lying Dumbbell Skull Crushers

Target: Triceps

Sets: 3

Reps: 10-12

Rest: 1-2 minutes

Form Tip: Lie on a flat bench, extend arms above you, and bend elbows to lower dumbbells near your ears, then extend back up.

5. Seated Overhead Tricep Extensions

Target: Triceps

Sets: 3

Reps: 10-12

Rest: 1-2 minutes

Form Tip: Sit upright, extend arms above your head holding a dumbbell, bend elbows to lower the weight behind your head, then extend back up.

6. Deep Push-Ups on Dumbbells

Target: Chest, Triceps, Core

Sets: 3

Reps: As many as possible

Rest: 1-2 minutes

Form Tip: Place dumbbells shoulder-width apart, perform push-ups while gripping the dumbbells, going deeper than a regular push-up.

Additional Tips:

🔥 Warm-up with light cardio and stretching.

🔄 Perform exercises with controlled movements.

🙋‍♂️ Consult a fitness professional for form checks if needed.

📈 Track your progress and increase intensity gradually.

🏋️‍♂️ #ChestAndTricepWorkout #DumbbellExercises #UpperBodyStrength #HomeGym #BestFitnessTracker #LyftaApp #FitnessGoals #MuscleGrowth #WorkoutRoutine #StayFit #HealthJourney 🏋️‍♂️

[freeonlineworkouts]

Shoulder Workouts

Strong, well-defined shoulders not only enhance your physique but also improve posture, stability, and overall upper-body strength. Shoulder workouts should target all three heads of the deltoid muscles: the anterior (front), lateral (side), and posterior (rear) deltoids, as well as the supporting muscles like the trapezius and rotator cuff. Below is a comprehensive shoulder workout plan that includes both compound and isolation exercises.

Warm-Up (5-10 minutes)

Start with dynamic stretches or light cardio to prepare your shoulders. Examples include arm circles, shoulder rolls, or a brisk walk.

Shoulder Workout Plan

1. Compound Exercises (Target Multiple Shoulder Heads)

Overhead Press (Dumbbell or Barbell)

Target: Anterior and lateral deltoids, triceps.

How to Do It:

Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.

Press the weights overhead until your arms are fully extended.

Slowly lower the weights back to shoulder height.

Reps/Sets: 3 sets of 8-12 reps.

Arnold Press

Target: All three deltoid heads.

How to Do It:

Hold dumbbells at shoulder height with palms facing you.

As you press the weights overhead, rotate your palms to face forward.

Reverse the motion as you lower the weights.

Reps/Sets: 3 sets of 8-12 reps.

2. Isolation Exercises (Target Specific Shoulder Heads)

Lateral Raises

Target: Lateral deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing inward.

Raise your arms out to the sides until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Front Raises

Target: Anterior deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing your thighs.

Raise your arms straight in front of you until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Bent-Over Reverse Fly

Target: Posterior deltoids and upper back.

How to Do It:

Hinge at the hips with a dumbbell in each hand, palms facing each other.

Raise your arms out to the sides, squeezing your shoulder blades together.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

3. Functional and Stability Exercises

Face Pulls (Using a Cable or Resistance Band)

Target: Posterior deltoids and rotator cuff.

How to Do It:

Attach a rope handle to a cable machine or resistance band at eye level.

Pull the rope toward your face, keeping your elbows high and squeezing your shoulder blades together.

Reps/Sets: 3 sets of 10-12 reps.

Upright Rows (Dumbbell or Barbell)

Target: Lateral deltoids and trapezius.

How to Do It:

Hold a dumbbell or barbell with an overhand grip, hands slightly narrower than shoulder-width apart.

Pull the weight up along your body until it reaches chin height, keeping your elbows high.

Slowly lower the weight back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

4. Burnout Finisher (Optional)

Shoulder Tap Planks:

Start in a high plank position.

Tap your left shoulder with your right hand, then your right shoulder with your left hand, while keeping your hips stable.

Reps/Sets: 3 sets of 30-60 seconds.

Cool Down and Stretch (5-10 minutes)

Stretch your shoulders, chest, and upper back to improve flexibility and reduce muscle soreness. Examples include:

Cross-Body Shoulder Stretch: Bring one arm across your chest and hold it with the other hand.

Overhead Tricep Stretch: Reach one arm overhead and bend the elbow, gently pulling it with the other hand.

Child’s Pose: Stretch your shoulders and upper back by reaching your arms forward on the ground.

Tips for Success

Focus on Form: Proper technique is crucial to avoid injury, especially with shoulder exercises.

Start Light: Use lighter weights to master the movements, then gradually increase the weight.

Rest Between Sets: Take 30-60 seconds of rest between sets to recover.

Incorporate Variety: Rotate exercises to target all three deltoid heads and prevent plateaus.

Pair with Full-Body Workouts: Combine shoulder workouts with exercises for other muscle groups for balanced strength.

This shoulder workout plan is effective for building strength, stability, and definition in your shoulders. Perform it 2-3 times per week, and pair it with proper nutrition and recovery for the best results!