#Tricep Exercises for Mass

[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…

[goldenherc9]

I’m a gay college student with a tendency to get depressed. My friends have been suggesting I start exercising as a way to keep myself from getting too depressed. This new gym that opened in my neighborhood sounds cool….

Herculean Gains: The Ultimate Transformation

Ethan hesitated at the entrance of Herculean Gains. The gym was massive, filled with the sound of clanking weights and deep, masculine grunts. His friends had urged him to start working out to help with his depression, and this place had just opened nearby.

He swallowed nervously, adjusting his hoodie. The guys inside were huge—tall, broad, powerful. They radiated confidence, unlike him. Still, he took a deep breath and stepped inside.

“Yo, new guy!” a deep, commanding voice called out.

Ethan turned and nearly stumbled. Towering over him was Hercules Gold, the gym’s owner—a massive, bronzed alpha with thick, bulging muscles barely contained by his sweat-drenched tank. His cocky smirk sent a shiver down Ethan’s spine.

“You look lost, bro,” Hercules said, crossing his massive arms. “You wanna lift, or you wanna change?”

Ethan frowned. “I… I just wanna get in better shape. I get kinda down sometimes, and—”

Hercules cut him off with a booming laugh. “Yeah, nah. You don’t need therapy, lil’ dude. You need Himbo Juice.”

Before Ethan could react, Hercules shoved a massive green shaker into his hands. The liquid inside glowed thick and powerful.

“Drink,” Hercules ordered.

Something about his voice made Ethan obey without question. He tilted the bottle back and chugged.

BOOM.

Heat erupted in his core, spreading like wildfire. His hoodie split down the middle, revealing his chest ballooning outward, pecs inflating into thick, heavy slabs of muscle dusted with hair.

His arms surged in size, biceps bulging into thick, veiny powerhouses, triceps swelling to match. His skinny legs exploded with mass, his jeans shredding apart as his quads became tree trunks of pure strength, thick gym shorts forming in their place.

His face sharpened, jawline squaring, lips curling into a cocky, arrogant smirk. His soft, styled hair transformed into a short, messy jock cut. His mind... shifted.

No more overthinking. No more sadness. No more gay thoughts.

Only gains, chicks, and pure alpha dominance.

Ethan—no, EJ—flexed, admiring his godly physique in the mirror. His new deep, confident voice rumbled out.

“Haha, fuck yeah, bro! Look at these fuckin’ gains!” He grabbed his pecs, bouncing them arrogantly. “Ain’t no room for weak shit no more!”

Hercules smirked. “Atta boy. Welcome to the alpha life.”

EJ grinned, rolling his massive shoulders. Depression? Gone. Thinking too much? Fuck that. He had only one mission now—lifting, smashing chicks, and being a fuckin’ alpha king.

Yo EJ glad ya made it to the gym brah, keep up those gainz and smashin those chicks and bein the fuckin Alpha u are! Remember to recomend this gym to all ur college fags and get em on the gainzformation train broski! - Herc

[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! 💪🔥

[whitegoldtower]

I’m feeling proud of myself and my progress, so here: tits n’ guns.

A year ago, I hated my body. Glad the T has helped me love it again. With a bit of work, I’ve turned the jelly on my chest into bedrock. 🖤

For other trans-mascs who want to get shredded, here’s my workout routine for arms and chest days:

DO YOUR STRETCHES

15 minutes high intensity elliptical / treadmill

6 to 8 sets tricep machine extensions, 10-15 reps, each set adding weight (I start at 23kg and work my way up to 45kg)

6 to 8 sets bicep curls, 10-15 reps, each set (or two) adding weight (I start at 9kg and work up to 32kg)

3 sets lateral raises, 10-15 reps, first at 9kg, then 14, then 18kg.

5 sets converging chest press / military press, 10-15 reps, starting at 18kg, working up to 45kg.

6-8 sets pull ups / chin ups, 10-15 reps, from assisted 14kg, working down until I’m pulling my own body weight (roughly 60kg) (This one is the most important exercise for turning jelly tits into muscle tits and building shoulder mass)

10 minute high intensity elliptical again, then 5 minute cooldown.

Once you’re done with that, slap some deep heat on your arms / upper chest, get a protein shake and some creatine down your neck, then have a big dinner and treat yourself. ❤️❤️❤️ (I usually try to aim for 3000 cal per day)

I do this at least twice a week. Also another thing I cannot stress enough because of how good it is, if this routine is too hard for you, get into swimming. If your joints hurt like mine used to, GET INTO SWIMMING. Swimming will help you get fitter and stronger without putting strain on your joints bc water buoyancy n shit.

Crazy that a year ago I was severely underweight and using a walking aid. Things can and do get better, guys. Look after yourselves and eat well.

[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

[strengthpillar]

Gym Workout For Bodybuilding

A bodybuilding workout at the gym should be strength, muscle mass, and definition-oriented with compound as well as isolation exercises. It starts with a warm-up to improve blood circulation and prevent injuries. Compound exercises are a must because they hit more than one muscle group. The best compounds to include are squats, deadlifts, and bench presses, among others. Make sure these exercises are the majority of your workout as it is around these that progressive overload will happen-through the increase in weights or reps.

Add isolation exercises such as bicep curls, tricep extensions, and leg curls to isolate muscles and define muscle. For best muscle growth, hit 4-6 sets of 8-12 reps on each exercise.

Proper nutrition in building muscle involves proper attention towards sufficient intake of proteins and calorie quantities for body restoration and workout recovery. It includes appropriate resting, recovering, and sleeping conditions necessary for growing your muscles and betterment in training.

[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!

[digitaldetoxworld]

Effortless Fitness: Create a Home Workout Routine That Works for You

 Creating a home exercise routine can be an empowering way to stay in shape, store cash, and maintain a wholesome lifestyle. Whether you’re an amateur or a skilled health fanatic, a well-based plan tailor-made to your goals and surroundings is fundamental. Here’s a complete guide to help you create a powerful home exercise routine.

How To Create a Home Workout Routine 

Define Your Fitness Goals

Before jumping into sporting events, picking out your targets is critical. Common health desires consist of:

Weight loss

Muscle constructing

Improving cardiovascular health

Enhancing flexibility and balance

General well-being and pressure comfort

Having clean goals helps you pick the right sporting activities, decide the intensity of your workout routines, and track progress correctly.

Assess Your Space and Equipment

One of the benefits of operating out at domestic is the ability it gives. However, understanding your surroundings is critical:

Space: Identify a niche with enough room to move comfortably. This is probably a nook in your dwelling room, bedroom, or even outside.

Equipment: While many sports require no equipment, having a few primary gear can decorate your habit. Consider objects like:

Yoga mat

Dumbbells or resistance bands

Stability ball

Pull-up bar

Jump rope

Alternative Equipment: Household items like water bottles, chairs, or towels can serve as substitutes for traditional systems.

 Plan Your Workout Structure

A balanced exercise recurring consists of a combination of the following:

Warm-Up

Warming up prepares your body for a workout by increasing your heart charge and loosening your muscle mass. Spend 5-10 minutes on:

Leg swings

Marching in location or light walking

Dynamic stretches (e.g., strolling lunges or torso twists)

Cardiovascular Exercise

Cardio boosts coronary heart fitness, burns calories, and improves persistence. Examples encompass:

Jumping jacks

High knees

Mountain climbers

Burpees

Dance or aerobics exercises

Aim for 20-half-hour of moderate-intensity aerobics, depending on your health level.

 Strength Training

Strength training builds muscle, enhances metabolism, and improves bone density. Focus on bodyweight physical activities or comprise device if available. Key moves consist of:

Upper Body: Push-ups, tricep dips (the usage of a chair), or shoulder faucets

Lower Body: Squats, lunges, or step-ups

Core: Planks, sit-down-ups, or Russian twists

Perform 2-3 sets of 10-15 repetitions for every exercise, depending in your desires.

Flexibility and Mobility

Stretching improves flexibility, reduces the threat of damage, and promotes healing. Include static stretches and yoga poses like:

Downward dog

Child’s pose

Hamstring stretch

Hip flexor stretch

Spend five-10 minutes stretching after each exercise.

 Create a Weekly Schedule

Consistency is vital for progress. Design a weekly plan that balances distinct kinds of sporting events. Here’s a sample schedule:

Monday: Cardio + Core

Tuesday: Upper Body Strength

Wednesday: Rest or Active Recovery (e.g., yoga or strolling)

Thursday: Cardio + Lower Body Strength

Friday: Full-Body Workout

Saturday: Flexibility and Mobility

Sunday: Rest

Adjust this schedule primarily based on your dreams, health degree, and time availability.

Incorporate Progression

As your health improves, it’s essential to project yourself to avoid plateaus. You can try this through:

Increasing repetitions or sets

Adding weights or resistance

Trying advanced versions of physical activities (e.g., transitioning from knee push-u. to traditional push-ups)

Reducing relaxation time among sets

Track your development weekly to make sure you’re transferring toward your desires.

 Stay Motivated

Working out at domestic calls for subject and motivation. Here are some recommendations to stay on the right track:

Set a Routine: Schedule your workout routines at the same time every day.

Create a Dedicated Space: A specific exercising region can help you mentally put together.

Use Technology: Fitness apps, online motion pictures, or digital training can upload range and guidance.

Find a Workout Buddy: Partnering with a chum or member of the family can keep you accountable.

Celebrate Milestones: Reward yourself for accomplishing desires, whether or not it’s completing a positive wide variety of workouts or studying a brand new exercise.

Address Common Challenges

Limited Time: Opt for excessive in-depth C language training (HIIT) to maximize efficiency in a short period.

Boredom: Rotate exercises, attempt new exercises, or use a tune to preserve things sparkling.

Lack of Equipment: Focus on bodyweight physical activities and get innovative with household gadgets.

Injuries or Pain: Modify exercises or seek advice from a health professional to ensure the right form.

 Emphasize Recovery

Recovery is a crucial part of any fitness recurring. Ensure you:

Get Enough Sleep: Aim for 7-9 hours in step with a night to support muscle repair and overall fitness.

Stay Hydrated: Drink water before, at some point, and after workouts.

Eat Balanced Meals: Fuel your frame with a mix of protein, carbohydrates, and healthful fat.

Practice Active Recovery: Light sports like on foot or gentle stretching can help lessen discomfort.

Monitor Your Progress

Regularly examine how properly your routine is working. Keep an exercise magazine to the song:

Exercises accomplished

Duration and depth

Physical changes (e.g., weight, measurements, or power gains)

How do you sense earlier than and after workout routines

Adjust your plan as needed to stay aligned with your desires.

Sample Home Workout Routine

Here’s a pattern 30-minute full-frame exercise you may strive:

Warm-Up (5 mins)

Jumping jacks: 1 minute

High knees: 1 minute

Dynamic lunges: 1 minute

Torso twists: 1 minute

Workout (20 minutes)

Circuit (repeat 3 times):

Push-ups: 10-15 reps

Squats: 15 reps

Plank (maintain for 30 seconds)

Jumping lunges: 10 reps in step with leg

Russian twists: 20 reps (10 consistent with aspect)

Cool Down (5 mins)

Hamstring stretch: 30 seconds in line with leg

Child’s pose: 1 minute

Cat-cow stretch: 1 minute

Butterfly stretch: 1 minute

Deep breathing: 1 minute

[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]

IS CALISTHENICS OR WEIGHTLIFTING BETTER FOR BUILDING MUSCLE

Although calisthenics can aid in muscle growth, weight training is usually thought to be a preferable option when the objective is muscle hypertrophy. You must continuously give your muscles enough challenge to force adaptation if you want to gain muscle. This entails creating minute rips in the muscle fibers and is referred to as progressive overload. Over time, when the body repairs these tears, the muscle fibers get bigger and stronger, which results in an increase in muscle mass.

Gaining increased control over resistance through weight training facilitates gradual muscle overloading. To gradually overload, all you have to do is raise the weights over time. Moreover, there are more options to target specific muscles with weight training. Including isolated exercises in your training, such as tricep extensions, might be a simple way to promote muscle growth.

Because bodyweight resistance is the only kind of resistance used in calisthenics, you might eventually exhaust yourself from offering enough challenge to promote muscular growth without doing several repetitions. In calisthenics, progressing to increasingly difficult versions of an exercise is a frequent strategy for improving, although it can take a while to reach this level. For instance, increasing the weight on a bench press by two kilograms is far simpler than going from push-ups to one-arm push-ups. Weightlifting is a simpler exercise option if your primary objective is to gain muscle mass.

WHICH IS BETTER FOR WEIGHT LOSS?

When you burn more calories than you take in, you lose weight. It's important to note that the greatest approach to achieve this is by eating a diet low in calories, as opposed to exercising. Having said that, exercise can aid in increasing daily caloric expenditure, which can aid in weight loss. When it comes to burning calories, calisthenics wins since it generally needs more movement and is far more dynamic than weightlifting. The nature of calisthenics also makes it a good fit for circuit training or high-intensity interval training (HIIT), which increases the amount of calories expended even more.

Even though lifting weights probably burns fewer calories each session, there are still some advantages to losing weight, such as preserving muscle from burning fat instead of muscle and boosting metabolism overall by building more muscle. For weight reduction, it's more important to be active consistently than the type of exercise you do, so we suggest doing both activities to discover which one you're most likely to stick with.

[sillyscater]

Oct. 13, 2024

I went to the local gym for the first time earlier today, courtesy of my father's club membership and my mother's idea to go, which I tagged along on. I'd had the idea of trying to get more upper body strength for a while, so this was my golden opportunity of sorts. There weren't a great many people there, save for a couple guys, and I was like hell yeah. let me in on the communal man cave.

I didn't do anything crazy, just a lot of bicep curls and some random kettle bell exercises I found on the internet. I unfortunately did not get to experiment with the infamous dumbbell, since I could barely budge the thing the one time I attempted to pick it up, but alas. Perhaps some day. My mum told me later that I needed to be spotted to work with it anyway, so I'll save it for a later time.

Surprisingly, I did feel a slight increase in my tricep muscle mass, unless I'm delusional. For whatever reason it feels like my right arm has more muscle mass than my left, though that might have something to do with my already frequent use of my right arm. I will note to give more exercise to my left arm in the future.

All in all it was a pretty good time. I'll see if I can start going habitually, if not daily (a bit of a high bar, considering my educational duties), but if not my father mentioned he has some weights in the house somewhere. Not to mention the various workouts Google assures me I can do in the comfort of my home.

Moral of the story: go through your training arc and become buff man

[angela877]

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[blazingstar29]

top gun workouts - hollywood

well after a hiatus partially due to my unenthusiasm about working out due to my own injury, we finally have another top gun workout :D

Warning: This series discusses and hypotheses the workout routines and potential diets of the top gun characters.

Now, we're getting further down the list of characters which means we are getting to the harder characters to discuss due to their lack of shirtless screen time. But hollywood had a surprising amount to work with.

The first standing shot of Hollywood, we see that he's a pretty normal looking dude. He's got more mass than Goose, clearly, with a nice set of shoulders and a pretty good forearm on him.

Even before his 1 shirtless scene, we see a little bit of Wood's figure if we look closely. Now the uniforms are pretty tight anyway, but that's a nicely shaped quad and we can see a line beneath the inseam, it may just be the fabric but we might have a nice hamstring too.

Again, Wood's got some good forearms.

But the locker room is the cream of the crop and Wood does not disappoint. I'll ease you guys into it. Traps are on point, boulder shoulders, a decent chest (which if you've seen the rest of the series you'll know that it's hard to come by a built chest in top gun). Overall, not too shabby. But then he shakes Goose's hand.

Sit down. Fuck me (not literally). Wood's back is BUILT. Bro is not like Slider in terms of sheer mass, but he's way more defined than most of the cast. Yes he is flexing here but if you see in the next photo down.

His left side which is relaxed still shows muscle definition at rest. Nicely built back Wood, those shoulders are fantastic as well as those laterals. Also! Those triceps.

And really, he needs some congratulations for being one of the only cast members to hit chest. But moreover, we see a phat ass. Hollywood squats and it shows. He's got a strong core, good quads, one of the biggest asses at top gun. His calves though, they're sad.Sorry.

Nutritional king

Overall, Hollywood looks like you gave someone the blue-print to Hollywood's physique for actos. He's not top heavy (like slider is), excellently defined upper body however his legs aren't neglected. Key points, like chest and triceps which are normally forgotten. Overall, bro slayed.

Exercises

Compound lifts (squats, bench, deadlift) and acessories, (hamstrings, isometrics etc)

Not a runner with those legs but more likely to be a rower or swimmer

[strengthpillar]

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[trainingforfandom]

Asta (Black Clover)

Asta is the kind of character everyone would love to be friends with, even if he is loud and a little much at times his heart shines through. He works hard with what little he has and makes the best of it. He is super ripped before the time skip, he mainly does high rep calisthenics (these build muscle, trust me I know a guy) and hard labor around the church (hence why even Yuno is considered physically strong). I don’t have much to say on Asta as he is a simpler character that manages to be engaging. He does get bigger after the time skip as a result of better nutrition swinging around a heavy sword and being really short. Although we don’t see him train I feel kind of bad about how short this is so I’m making 2 workouts: 

Calisthenics classic workouts

The hidden time skip mass builder (with swordwork considerations) 

I’ll try to stick to some bronze age bodybuilding, labor simulating, and minimal equipment techniques. Asta is a character whose training grows with him and evolves,based on his needs. 

Diet: POTATOES. The ones that grow in Hage village resemble red skinned sweet potatoes, or simply red potatoes. They might even have varieties! Potatoes are actually very good for you! However, potatoes are short on protein, and other vitamins and minerals. So please eat a balanced diet of which potatoes are a part of. 

Recovery/Programming: Asta works out until he literally can’t anymore. A lot of this stuff will be to failure especially the calisthenics and he works out MULTIPLE times a day. Since he lives in a church, we’ll call Sunday his day of rest. Knowing him, he’s not resting. I’ll be doing a 3 day cycle repeated 2x a week kind of thing, you could do only 1 cycle and be just fine. Measuring up to the character he’d do labor, his workout, cardio, and abs all in one day everyday, but we ain’t trying to die here so I figured something out. We don’t have access to recovery magic or potions or whatever he probably uses. So stretch up, eat well and rest plenty. 

Part 1 Calisthenics and Labor: When bodyweight becomes boring/easy add weight to simulate Asta getting his sword. 

Day 1: Legs  + Labor 

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats 

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

-----

3 x 10 Sandbag/Barbell Deadlifts (moving heavy-ish items) 

4 x 100 m Farmers Carry 

3 x 5 Sandbag/Atlas Stone (Pick Up and place onto waist height box, please research technique)  

4 x 100 m Sled Push/Pull 

Day 2: Push + Labor 

5 x Failure Basic Push Ups 

3 x Failure Dips 

3 x Failure Handstand Progression/Pike Push Ups 

-----

5 x 8 Overhead Press

3 x 20 Sec Isometric Plate Hold (Arms straight out, holding the plate parallel to hands, pushing together should be what’s holding the plate up) 

4 x 25 per side  Cable lateral raise 

4 x 10 Tricep Overhead Extensions

Day 3: Pull  + Labor 

5 x Failure Basic Pull Ups 

5 x Failure Chin Ups/Headbangers 

5 x Failure Australian Rows/Front lever training 

-----

1 x Failure Rope Climb/ Pull sled with rope 

6 x 10 (or 3 x 100m ) Supinated Carry/Bicep Curls  (Bicep Curl with moderate/heavy weight, squeeze at the top and keep it there) 

4 x 10 Straight Arm Pushdown

TAKE A BREAK HERE IF YOU HAVEN'T ALREADY 

THE ABOVE CAN BE WEEK A, THE BELOW CAN BE WEEK B

Day 4: Legs + Abs + Cardio 

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats 

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

-----

3 x 30 Crunches/Sit Ups (mind the lower back) 

2 x Failure Hanging Leg Raises 

2 x Failure Plank with alternating knee to elbow 

-----

2000 m run (or any distance that forces endurance) 

Day 5: Push + Abs + Cardio

5 x Failure Push Ups Variety (each set should be different: diamond, archer, decline, staggered, pseudo planche etc..) 

3 x Failure Dips 

3 x Failure

-----

3 x 30 Crunches/Sit Ups

2 x Failure Bicycle Crunches (Slow) 

2 x Failure In and Outs 

-----

Stair Climbing/Hiking 

Day 6: Pull  + Abs + Cardio

5 x Failure Pull Ups (each set should be different: narrow, wide, archer, 21’s etc..) 

5 x Failure Chin Ups/Headbangers 

5 x Failure Australian Rows/Front lever training 

-----

3 x 30 Crunches/Sit Ups

2 x Failure Windshield Wipers

2 x Failure Rotating Plank 

-----

Interval Running (100 m Sprint, 200 m Jog x 5) 

Day 7: REST/ Cardio

-------------------------------TIME SKIP----------------------------------

So here we start his weighted training to get him big and beefy in the Heart Kingdom.

1. Asta will be eating more and have access to more state of the art equipment. To get bigger is to eat in a surplus mainly of protein.

2. He will still train 6 days a week, 4 with weights, 2 for his swordwork/fighting/anti-magic, 1 day off for Sister Lily. We'll do an Upper/Lower split as this is common with some of the strongest biggest folk I've seen.

3. He finally learned to prioritize efficiency and recovery over sheer volume. Burnouts are there for that 'going to failure feel'. Be warned that the form on these exercises might be a little 'advanced' for someone just stepping foot in the gym for the first time.

Upper 1

Warmup + (Program = 95% 1rm 5 x 2 -> 80% 1 x AMRAP -> 65% 1 x AMRAP) Bench 

15 + (8,5,5) + Burnout OHP 

15 + 3 x 8 + Burnout Barbell Bent Over Row

-----

3 x 10 SkullCrushers

6 x 10 Curls 

4 x 10 + Burnout Rear Delt Row

Lower 1 

Warmup + (Program = Refer to bottom of the post) Squat

Warmup + (Program = Refer to the bottom of the post) Deadlift  

4 x 10 BB Alternating Lunges

-----

3 x 10 each Quad + Ham 

4 x 10 + Burnout DB Lateral Raise

Upper 2 

Warmup + Program Bench 

15 + (8,5,5) + Burnout OHP 

4 x 8 Dips

15 + 3 x 8 + Burnout Smith BOR 

-----

6 x 10 Curls  

4 x 10 + Burnout Machine Lateral Raise

Lower 2 

3 x 8 RDL’s (Light) 

Warmup + Program Squat 

4 x 10 light leg press (quad emphasis)

-----

3 x 8 Heavy Calf Raise

4 x 10 Quad Ext 

-----

4 x 10 + Burnout Rear Delt Row 

Calisthenics and Fight Training 1

Mace workout (for obvious reasons!) As a real person, I would suggest not doing this in public... it's a little awkward, maybe go to a class or hit a tire with a hammer... Where would you even get a mace anyway?

Here's one you can try to base yours off of: https://www.youtube.com/watch?v=TdatDbqb8TY

-----

Calisthenics Portion Upper:

3 x Pushups to failure

3 x Inverted rows to failure

Train Pull-Ups AND Chin Ups, train to pull more weight or just rep out till you can't feel your lats with a band.

2 x to NEAR failure Dips, keep 1-2 reps in the tank

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Calisthenics and Fight Training 2

Mace workout/ Some kind of combat class

Calisthenics Portion Lower:

3 x 30 Jumping Squat

3 x 30 Jumping Lunges

3 x 10 Sissy Squats (assisted usually, these are hard)

Train shrimp/pistol squat to your skill level

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Squat Programming: I made this up myself and went from nearly dying under 135lb to repping 185lb. Be safe out there y'all!

Step 1: Pick a working weight, it should be REALLY HARD, but not your 1rm, it can look messy! but you will build strength and eventually the perfect form will follow.

It goes like this: the only thing that is included is the TOPSET with the working weight you picked, you must warm up and do back off sets too!

Week X: Session 1/ Session 2

2x2 / 3x2

4x2/ 3x3

1x4/ 2x4

1x6/ 1x8 (at this point pick a new weight and repeat the program with it. If you fail or feel like one of the sessions is too hard, repeat it until comfortable and then move onto the next rep/set scheme)

Deadlift Programming: This works! It got me from 225lb - 265lb on DL, thats 40lb! I do want to hit 315lb this year so I'm running the program again:

https://t-nation.com/t/the-simple-deadlift-program/284445

Oh my... how the hell did I used to spit these post out so often. This is my first post back, and it's SOOO LONG ... Anyway here it is. Enjoy!