#training progressive overload

[fitnesflag]

Transform your fitness journey with our 7-day progressive workout routine. From cardio and strength training to rest days and mindful recovery, this comprehensive plan is designed to help you build strength, improve endurance, and achieve your fitness goals one day at a time.

[ourlordapollo]

Figure skating has been so crazy good for my arm development??? Turns out when you trick yourself into holding your arms up 90° at intervals for an hour-long session, it may contribute to your lateral delt development. Go figure.

[hello-thefatlosshabit-blr]

Training to Failure doesn’t Trigger Muscle Growth; Progressive Overload does!

Ignore the latest article in Muscle &Fiction and build more muscle.

[maxlearnmicrolearningplatform]

The Three Big Blunders in E-learning Design and How to Avoid Them

E-learning has revolutionized education and training, making it accessible, flexible, and scalable. However, despite its numerous benefits, e-learning can sometimes fall short of its potential due to common design mistakes. These blunders can lead to disengaged learners, poor retention, and ultimately, ineffective training programs. To ensure your e-learning courses are impactful and successful, it’s crucial to recognize these pitfalls and know how to avoid them. Here are the three big blunders in e-learning design and strategies to circumvent them.

1. Overloading with Information

One of the most significant mistakes in e-learning design is overwhelming learners with too much information at once. This "information overload" can lead to cognitive fatigue, reduced retention, and disengagement.

Why It Happens

E-learning designers often aim to cover as much content as possible, thinking that more information equates to better learning. This is especially true when trying to accommodate comprehensive subjects within limited time frames.

The Impact

When learners are bombarded with excessive information, they struggle to process and retain it. This can result in a shallow understanding of the material and an inability to apply what they’ve learned in real-world situations.

How to Avoid It

Chunking Content: Break down information into smaller, manageable chunks. This helps learners process and retain information more effectively. Use modules or sections that focus on a single concept or skill at a time.

Focused Learning Objectives: Define clear and specific learning objectives for each module. Ensure that all content aligns with these objectives and avoid including extraneous information.

Progressive Disclosure: Introduce information gradually, revealing more complex details as the learner progresses. This method prevents cognitive overload and allows learners to build upon their knowledge incrementally.

Multimedia Balance: Use a mix of text, images, videos, and interactive elements to present information. This variety keeps learners engaged and caters to different learning styles, enhancing comprehension and retention.

2. Lack of Interactivity

Another major blunder in e-learning design is creating passive learning experiences. E-learning that lacks interactivity can result in disengaged learners who struggle to stay motivated and absorb the material.

Why It Happens

Designers sometimes prioritize content delivery over engagement, focusing on conveying information rather than involving learners in the learning process. Additionally, there might be constraints related to time, budget, or technical resources.

The Impact

Passive learning experiences can lead to boredom, disengagement, and lower retention rates. Learners are less likely to internalize and apply the material if they are not actively involved in the learning process.

How to Avoid It

Interactive Elements: Incorporate interactive elements such as quizzes, simulations, drag-and-drop activities, and scenario-based learning. These activities encourage active participation and help learners apply what they’ve learned.

Gamification: Use gamification techniques like points, badges, leaderboards, and challenges to make learning more engaging and fun. Gamification taps into learners’ competitive instincts and can increase motivation.

Real-World Scenarios: Design exercises and assessments that mimic real-world scenarios. This contextual learning helps learners understand the practical application of the content and enhances engagement.

Frequent Feedback: Provide immediate and constructive feedback on learners’ performance. This helps learners understand their progress, reinforces learning, and keeps them motivated.

3. Neglecting User Experience (UX) Design

Neglecting user experience (UX) design is a critical blunder that can undermine the effectiveness of an e-learning course. Poor UX design can lead to frustration, disengagement, and ultimately, a failed learning experience.

Why It Happens

E-learning designers might focus heavily on content creation and overlook the importance of intuitive and user-friendly design. Limited UX expertise and insufficient user testing can also contribute to this issue.

The Impact

A poorly designed user interface (UI) can confuse and frustrate learners, making it difficult for them to navigate the course, access content, and complete activities. This can lead to high dropout rates and poor learning outcomes.

How to Avoid It

Intuitive Navigation: Design a clear and intuitive navigation structure. Ensure that learners can easily find and access the content they need. Use consistent menus, buttons, and icons to guide learners through the course.

Responsive Design: Ensure that your e-learning course is accessible on various devices, including desktops, tablets, and smartphones. A responsive design adapts to different screen sizes and orientations, providing a seamless learning experience.

Accessibility: Make your e-learning course accessible to all learners, including those with disabilities. Use alt text for images, provide transcripts for videos, and ensure that all interactive elements are keyboard navigable.

User Testing: Conduct user testing with a sample of your target audience before launching the course. Gather feedback on the design, navigation, and overall user experience, and make necessary adjustments based on this feedback.

Consistent Visual Design: Use a consistent visual design throughout the course. This includes fonts, colors, and layouts. Consistency helps learners focus on the content rather than getting distracted by varying design elements.

Implementing Best Practices

To ensure your e-learning courses avoid these common blunders and deliver effective learning experiences, consider the following best practices:

Start with the Learner in Mind: Understand your audience’s needs, preferences, and learning styles. Tailor your content and design to meet these needs.

Iterative Design Process: Use an iterative design process that incorporates feedback and continuous improvement. Regularly update and refine your course based on learner feedback and performance data.

Collaborate with Experts: Work with subject matter experts, instructional designers, and UX professionals to create a well-rounded and effective e-learning course.

Continuous Professional Development: Stay updated on the latest trends and best practices in e-learning design. Participate in professional development opportunities and communities of practice.

Conclusion

Effective e-learning design requires a balance of well-organized content, engaging interactivity, and a user-friendly experience. By avoiding the blunders of information overload, lack of interactivity, and poor UX design, you can create e-learning courses that not only capture learners' attention but also enhance their knowledge retention and application. Remember to focus on clear learning objectives, incorporate interactive elements, and prioritize intuitive design to deliver impactful and successful e-learning experiences.

[gloom-and-doom-in-my-room]

Damn I was scrolling through all my old posts and a Lot of them were vents and just. Jesus f christ.

I am doing so much better now.

[ancientroyalblood]

"Practical Strength: How It Transforms Your Everyday Life"

One thread often overlooked is practical strength—a form of power that extends beyond the gym and directly influences the way you navigate your daily life. Unlike the flashy feats of weightlifting, practical strength is the unsung hero that makes ordinary tasks extraordinary. In this exploration, we’ll delve into the profound impact of practical strength on daily activities and provide a roadmap…

[versary]

i feel like i'm asking a question that no one else has asked because i cannot find any papers that have done what i'm trying to do so like. am i even asking a meaningful question?

[fitnessmentor]

Maximize Muscle Mass: The Ultimate Chest Workout with Only 2 Exercises

Discover the game-changing secret to maximizing muscle mass with our ultimate chest workout. In this groundbreaking routine, we unveil the power of just two exercises that will transform your chest and deliver unparalleled results. By focusing on compound movements that target multiple muscle groups, you'll achieve extraordinary muscle growth and strength gains. Our carefully designed program emphasizes progressive overload, ensuring continuous muscle hypertrophy and development. Whether you're a seasoned bodybuilder or a fitness enthusiast looking to sculpt your physique, this chest workout is tailored to deliver exceptional results. Unlock your true potential, harness the power of these two exercises, and witness the remarkable transformation of your chest muscles.

[gray-gray-gray-gray]

Let's Talk About The Overlap Between Autism, ADHD, and Schizophrenia

I've been wanting to make a graph like this for awhile, about the overlap between these three disorders. Tagging @auschizm because it's highly related to that blog :D

Text transcribed below the cut because it's long!

Title: Can We Talk About The Overlap Between... AUTISM, ADHD, AND SCHIZOPHRENIA?

Description: You always hear people talking about AuDHD, but schizophrenia has the same if not more overlap with these disorders, and it's not talked about!

Let's start boosting schizophrenic people's voices. There's more to the disorder than just psychosis!

Graph based on my personal experience with schizophrenia, my experiences with autistic and ADHD communities, and the words of people with AuDHD themselves.

Made by @gray-gray-gray-gray on tumblr.

Schizophrenia Only

Typical age of onset between 15 and 54 years old

Before the onset/ first psychotic break, there is a "prodrome" where you have a drop in functioning

Reoccuring episodes of psychosis (Hallucinations, delusions, paranoia, etc)

Likely had less noticeable or covert symptoms pre-onset

Often daydreaming, 'in their own world', hyper-self-reflective, 'space cadet'

Autism Only

Need for familiarty & routine

Sudden disruptions to routine are highly distressing

ADHD Only

Craves new experiences & novelty

Autism & ADHD (AuDHD)

Interest-based nervous system (meaning attention & focus is activated based on personal interest, not how important something is)

Onset in very early childhood -- before age 12

Autism & Schizophrenia (Auschizm)

Self-soothing via repetitive behavior

Higher rates of catatonic symptoms

Social withdrawal or exclusion

Difficulties filtering speech

Flat affect

Alogia

Concrete and/or literal thinking

Higher rates of personality disorders, dissociative disorders, and trauma

Internally oriented behavior

Difficulties wording what they

want to say correctly & disorganized speech

Difficulties with insight into what is part of the disorder and what is neurotypial

ADHD & Schizophrenia (SchizoDHD)

Impulsivity & hard to sit still

Difficulties regulating attention & focus, also causing social cue difficulties

Difficulty keeping a daily routine

Jumping around or out of sequence speech

Forgetfulness

Failing to reach a clear end goal or point in speech

Less coherent progression from start to finish in stories

General difficulties with thinking clearly

Drawing blanks / losing train of thought often

Difficulties finding motivation to do things

Lots of energy some days, no energy other days

Troubles multitasking

Planning poorly or not at all

All Three

Stimming

Echolalia, echopraxia

Executive dysfunction

Sensory issues & overload

Emotional dysregulation

Interconnected/webbed thought

ND communication (infodumping, connecting ideas, shared interest bonding)

Increased risk of victimization

Hyperfixations

Higher rates of depression, anxiety, OCD, BFRBS, bipolar, suicidality, sleep issues, eating disorders, and substance abuse

Eye contact differences

Difficulties switching tasks

Masking

Hyperfocusing

Restlessness

Prone to boredom

Memory issues

Social situation difficulties

Time blindness

Difficulties with school, learning, and following tasks

Chronic disorder

RSD

Anhedonia

Alexithymia

Interoceptive difficulties

[chaudharibhargav]

Progressive Overload: Unlocking Your Fitness Potential and The Importance in Strength Training

Progressive overload is a fundamental principle of strength training that refers to the gradual increase of stress placed on the body during exercise over time. This concept is critical for achieving gains in strength, endurance, and muscle size. Without progressive overload, the body will adapt to the same level of stimulus, and the desired results will eventually plateau. READMORE

[juliahalefitness]

Working Out but Not Seeing Results?

If you’re working out 4 to 5 days a week but you’re not seeing results, this might be why. Some clients come to me as a first step: they’re interested in getting into fitness but have no idea where to start. Some clients come to me for a refresher: they’re coming out of some time off (an injury, illness, pregnancy, move across country), and want to get back into it. But I’ll be honest with…

[darkficsyouneveraskedfor]

Winter's King 15

No tag lists. Do not send asks or DMs about updates. Review my pinned post for guidelines, masterlist, etc.

Warnings: this fic will include dark content such as noncon/dubcon, cheating, violence, and possible untagged elements. My warnings are not exhaustive, enter at your own risk.

This is a dark!fic and explicit. 18+ only. Your media consumption is your own responsibility. Warnings have been given. DO NOT PROCEED if these matters upset you.

Summary: You are a maid to the Duke of Debray, a lord of the Summer Kingdom. That is, until the king of Winter appears with his particular air of coldness. (Medieval AU)

Characters: Geralt of Rivia

Note: One more day and I'm a homeowner

As per usual, I humbly request your thoughts! Reblogs are always appreciated and welcomed, not only do I see them easier but it lets other people see my work. I will do my best to answer all I can. I’m trying to get better at keeping up so thanks everyone for staying with me.

Your feedback will help in this and future works (and WiPs, I haven’t forgotten those!) Please do not just put ‘more’. I will block you.

I love you all immensely. Take care. 💖

You slow to a crawl amid the retinue of carts and horses. The sun beams down relentlessly on the summer fields. As you laze in a sheen of sweat, Bryce works to tie a swath of linen over the cart in a makeshift canopy. You thank him for his effort, his own brow slick with sweat as he tugs at his mail. 

“I admit my winter’s hide is not made well for this sun,” he utters as he reaches to pet Daisy, the loyal steed tied to his new one as he rides in step with her. “Let’s hope we might reach the tundra in due time.” 

“Mm, it is rather hot,” you murmur, exhausted from the endless blaze. It’s three days thus far and many more ahead of you. 

“Little maid, cannot complain even when you should,” he tuts. 

The cart rolls on, rocking your body as the hooves clomp down on dusty grass. As the train passes over the lands, they leave a trodden path in their stead. The progress is steady but sluggish. 

The wheels creak and lurch to a halt as Bryce reins in both horses. You sit up and peer ahead, unable to see more than horse tails and overloaded carts, the helms of soldiers shining under the sun. The knight on his dark steed sits up straighter, alert as he leans forward. 

“Eh, maid, keep watch on the mare,” he tosses the reins at you as the royal party comes to a halt. 

His horse kicks up dirty as he gallops around the edge of the train. You watch him bend over the beast’s long neck and hurdle ahead of the clog of vehicles and bodies. Something is amiss. 

You wait, nervous, as other servants cluster together and wonder aloud. Soldiers mill up and down the winding retinue, themselves sharing no more than looks. You climb out of the cart and walk on your cramped legs. You stroke Daisy’s head as she huffs through her nostrils and nuzzles your shoulder. 

“I don’t know either,” you tell her softly. 

The pause stretches on and Bryce returns, his horse in a lather. He swings off and lands solidly on his feet. He looks between you and the grey mare. 

“Some hold-up, nothing to worry for,” he explains, “enough time to find some water for these beasts.” 

He takes Daisy’s reins and hands them to you, “come, there is a river near. I can smell it.” 

You peek ahead and squint. You don’t know that you believe it is nothing though you can’t find a reason to argue. You nod and tug on Daisy’s bit. 

The soldier leads you across the grass, well away from the front of the train. Others disperse to sit in the meadow and chew on their rations. You continue into the trees and the trickle of the promised water has Bryce proudly exclaiming. He weaves his way around the trunks to come upon the bank, putting his dark brown horse to drink. As the larger stallion laps noisily, Daisy lowers her head and patiently gulps up the ripples. 

“Where did you find Chestnut?” you ask. “He must be a castle horse.” 

“Aye, he was locked away in some stall. They said he is vicious. Due to be horse pie.” 

“Horse pie? But he is fast.” 

“They did not lie. He likes to nip,” Bryce warns as you step between the horse, “watch your fingers, mouse.” 

“Perhaps he only did not like being locked up,” you suggest and gently touch the horse’s long mane, working out a tangle in the hair. He doesn’t seem to notice. 

“Chestnut?” Bryce says, “you’ve given him a name of your own.” 

“You didn’t say if he had one,” you brush your hand over the fine short hairs along the horse’s shoulder. “I thought it suited him.” 

“Mm, I might call his Hellion but Chestnut is kinder, I s’pose.” 

You chuckle. The horse lifts its head and you near the river’s edge. It turns to sniff you and Bryce reaches for your arm. The horse drips water onto you as it sniffs your neck. It lifts its lip, showing its square teeth, then touches its nose to yours, turning back to the water to nicker. 

“Mm, you do have a way of taming the wildest creatures, eh,” he muses as he lets you go. “Come, I saw some berries back in the bush.” 

You leave the horses near the water and follow the soldier between the trees. As he squats to pluck out dark blackberries, you sway on your feet and glance back toward the road. 

“Why have we stopped, sir?” You ask. 

“Told ya, no matter to worry for,” he stands and offers you a handful, “be thankful for it. We’ve found a nice horde and it will do ya good to be out of the sun. And to eat.” 

You accept the bounty and frown. You know he isn’t telling you all but you know he wouldn’t do so without reason. You stand and pick at the berries, biting in hungrily as the juices coat your mouth. The soldier eats as he picks, plucking a few into his purse as well. 

“How do ya like squirrel meat?” He stands again, “I could find us a morsel for the evening fire. Perhaps a hare if I can.” 

“If you like, sir,” you accept. You chew your lip and search the trees. “Is there truly nothing wrong?” 

“I told ya not to worry,” he growls. “So don’t trouble yerself.” 

He beckons you back towards the river. You follow, not asking any more questions. It’s expected that the road won’t be easy, something just feels awry. 

⚔️

The party makes camp at the point of the delay. You return to the road as Bryce grumbles about the evening warmth. The dry heat lingers in the air even as the sun begins its descent. 

“Come, you will need look in on the queen, I’m certain,” he ties the horses to the cart and urges you along. 

You notice less soldiers as you stride through the train. It’s not so crowded as before. The missing bodies add to your uneasiness. Still, the queen’s tent has been erected and guards keep vigil right outside. You enter and find her alone. She has a veil over her hair as she taps the brim of a cup with her fingernail. 

“Alas, a maid!” She snaps as she sees you, “I’ve been calling for wine all night and those damned soldiers only bring me water.” 

“Your highness,” you back out of the tent. The soldiers do not move. 

You go to the luggage and search for a bottle. You grab one and return to the tent. The soldier at your right extends his arm before you can enter. 

“No wine,” he snatches the bottle, “king’s orders.” 

You blanch and look ahead at the silken flap. You nod and thank the soldier as he keeps the wine under his arm. You blow out between your breath and once more push through the draped fabric. 

“Your highness, there is to be no wine. The king has commanded it,” you say meekly. 

“Pardon me? Who are you to refuse me?” She stands and snarls. “My head is on fire, I need wine.” 

“Yes, your highness, but the king--” 

“I am the queen. My order is a good as his. Bring me wine. Now. You little twit.” 

You stare at her unmoving. 

“They won’t allow it, your highness--” 

A flurry of veil and skirts rushes towards you. Before you can react, a scalding heat radiates over your cheek, the force behind the queen’s slap rattling your head. You stagger back and clutch your head between your hands. 

“You stupid girl! I am the queen! You are a dumb maid!” She strikes you again, her hand glancing off your forearm, “stupid stupid twit!” 

She continues to hammer you with blows, closing her fists as she hits your shoulders and stomach. You shrink down, curling into yourself as you keep your head shielded. She huffs, tired from her assault, and twirls away. 

“I don’t want to see you unless you have a bottle in hand,” she snarls and kicks over the stool. “Go before I have you gutted.” 

You wine and stand straight, lip quivering. You turn and hold your left shoulder as it thrums. You step into the night air, aware that the soldiers could no doubt hear the queen’s fit. They say nothing and you don’t either. 

You continue through the train of bodies. You feel your cheek pulsing and your brow swelling. You keep your head down and as you reach the cart, you relieved to find it alone but for the two dozing horses. You climb up and turn towards the wooden wall, hiding against it as you hug the cushion. 

It isn’t so different from Debray, only that you don’t have Merinda to hold you, to share in your pain. You always preferred that it was you who faced the rather of the ladies. You only hope Lady Rezlyn isn’t issuing the same displeasure upon your companion. 

⚔️

The morning comes with the tweeting of birds and a distant rumble. You sit up and look towards the sky. There are no clouds to forewarn a storm. You stare into the horizon where the thunderous noise rolls over the plains. 

You see the figures on their approach. Men on horses. As soldiers rush to confront them, their alarm is eased by the wave of a familiar banner. It is the king and his party. 

Bryce grumbles as Daisy sniffs him and the coughs into his hand. He shakes his head as you lean out of the cart, watching the specks on the tapestry of green grass. You gasp as you feel him grip your wrist. 

“Eh, mouse, what’s happened to ya?” He demands as he pulls your attention back from the distance. 

You look at him and the tenderness in your cheek reminds you of the queen’s wrath. You wiggle free of his grasp and sit back against the side of the wagon. You shake your head. 

“I went to... the bushes to relieve myself, sir. I tripped.” 

He squints at you, his square jaw gritting. He stares daggers at you. You’re not a good liar but you can’t tell him the truth. 

“Tripped?” He echoes as his thick brows furrow. 

“Yes, sir, it was dark,” you say. “I’ll be alright.” 

“Mm, you look as if you were caught by a bear.” 

“Really, sir, I am well,” you put your head down. 

He growls under his breath and turns away. He fiddles around with his saddle bag before he returns to the cart. He reaches over the top, holding a folded cloth with an acrid smell roiling off of it. 

“Put it on ya face,” he demands. “It’ll soothe ya, make you a little less puffy.” 

“Thank you, sir.” 

“You don’t go trippin’ no more. If ya do, ya let me know,” he scowls. 

You nod, sinking into a tense silence. You both know it’s a lie but neither of you will admit it. You put the cloth to your cheek and exhale. It cools your skin though the smell burns your nose. 

⚔️

That night you don’t return to the queen’s tent. Bryce claims there’s no need for it. She needs her sleep, as do you. It’s another lie you won’t call out. 

Several days pass in the cart. Short nights followed by sweltering days. It’s as if there is no end to the road or the heat. 

You sit on your knees, looking ahead as Bryce chews sweet leaves and spits onto the ground. Daisy’s tail sweeps behind her as she keeps a steady trot. You watch the progress with impatience, each moment feeling more and more trapped in the cart. 

“...down in Debray...” you hear a voice drift back. 

“...don’t like traitors, suppose...” another returns and you search over the carts to try to place the speakers. 

“Careful, mouse,” Bryce warns, “you’ll fall under the wheels. 

You sit back and face him, holding onto the side of the cart, “sir, what happened?” 

“What do ya mean? We’ve been riding,” he sniffs. 

“No, days ago, when we stopped. Something... in Debray?” 

He grimaces and spits out the leaves completely. He shakes his head, clearing his throat. 

“Nothing a maid needs worry about,” he girds. 

“I know, sir, my apologies. I’m only curious...” you hang your head, “I... I was raised there, is all.” 

He hums and rocks with the motion of Chestnut’s steps, “skirmish up a ways. Party on their way to the castle. Certainly, you know your former master’s deceit has bought him little good will.” 

“A skirmish?” 

“Ah, so it was, but nothing very dire. The king returned in good spirits, that rat lord—the duke with him,” Bryce explains, “course, it only suits that the lord should see to the defence of his own castle.” He chortles, “shouldn’t tell ya, maid, so ya keeps your lips sealed, but the duke meant to hide in the queen’s tent.” He shakes his head and sighs, “in the Hinterlands, them sortsa lords aren’t lords for long.” 

“Mm,” you purse your lips thoughtfully, “but... but the duke, he helped end the war.” 

“By betraying his kingdom. We didn’t come to conquer; we came to unite. Turns out, there’s more fractures than those between winter and summer. Shoulda know by Yellow Waleran’s deeds.” 

“Yellow?” You wonder. 

“Mouse, it is a lot you needn’t worry for. All I can say is a king isn’t much of one if he don’t keep his word,” he sighs, “any lord or man lacks substance if he melts like ice.”  

You look down and watch Chestnut’s legs. You slant your lips. 

“King Geralt, did he have some agreement with Waleran then?” 

Bryce snorts, “too clever. Promises. Broken promises. Deadly things.” 

You nod and hold your chin, “and King Geralt, he is a good king?” 

“Do you not know by now?” He asks with a smirk, “he is a man who keeps his word. A man who fights for his people, not for gold and a name. No good winter lord would kneel to a man built on coin. Blood, that buys crowns. It buys loyalty.” 

You lower yourself onto your bottom and draw your knees up, “for his people?” 

“You heard him say it, you summer’s blood are one with us now. Once he has his heir, it will all be set in flesh. A prince to join the realm,” Bryce says, “let us hope he comes soon. The king’s done his part, he’s fought his battles, now it is up to your queen to claim her victory.” 

[tfscales]

Hey mate!

I'd love to be transformed into a dumbass bodybuilder. I'm fairly skinny fit now and super hairy but I'd love to get progressively bigger, dumbber hairier and sweater with each passing day until I'm a complete beast of a bodybuilder.

Progressive Overload

You knew sending this ask to an online Tumblr blog wouldn't actually do anything magical.

After all, how many times have you done this and seen no out-of-the-ordinary thing happening?

So you wait for the answer to come back and maybe find an inspiration to start...

Or continue with a regimen that you're already doing.

Days pass with no answer, and in a surge of self-determination, you decide to make it a reality.

With some change to spare for the next few months, you bought pre-workouts, creatine, and tons of red meat, set up a schedule to prep your meals and count your macros.

And micros, of course.

Over the days, you intensified your training.

Increased your sets and reps.

Resistance training gets harder to do as you've adapted surprisingly quick to the punishment that you're bringing to your form!

Months after months passed as you went at it with not many other things happening that stimulated your thoughts. It was the same thing day in and day out.

You counted to 20, 30 tops, and stopped. Counting your macros became your most mathematically challenging thing to do.

As your muscles and mass increased over time, so did your metabolism and temperature. It's too hot now, sweat was almost permanent on your body thanks to the large boost in testosterone that you netted, all by yourself.

The muscle mass on your bones was bigger now, shaped and sculpted to your daily grind with the iron.

Your dedication to getting hairier day by day and becoming fruitful as testosterone encouraged their growth, the curls you're doing just as impressive as the blanket on your form now.

You did have to shave a little here and there...

Catching your reflection in the mirror immediately traps your eyes and mind to self-worship. There's not much in that head of yours anymore after months of the same thing, the same focus.

Your priorities are only on muscle, and masculinity.

Are you really supposed to be ogling yourself for this long?

[mychlapci]

🔌 talking about Jazz buying Soundwave’s silence with pics of ageswap Prowl from Sunstreaker has me actually going insane. That whole ask had me transcending but that last little aside paragraph made me crazy. Just thinking about Soundwave flicking through image files of Prowl, palming his modesty panel in anticipation. Him seeing the slow progression of events, the steady escalation to the current point, through the pics and short vids. Imagining what must have happened in between.

The first, Prowl humiliated and flushing from his position between Sunstreaker’s legs—a PoV from the frontliner. The trainee’s spike wilting from an embarrassing premature overload. Another, a brief clip of Prowl begging his mentors not to lock his ‘little spike’ up. The follow-up photo of him angry and teary opticked, spike ringed and sounded (and still achingly hard) after a successful trial run where Sunstreaker actually got to overload. A vid from Prowl being sparkling sat by Ratchet for the first time, toying with his spike while being timed. Ratchet’s voice crooning humiliating encouragement. Soundwave is… *entranced* by the imagery, stroking his spike mindlessly as the slideshow continues.

Prowl, milk-drunk as he nurses from first Ratchet and then a whole host of other mechs. Sleepy and dependent and trusting and safe. Sometimes there and hands stroking that ringed spike, sometimes not. Prowl sucking on his training dildos, thighs trembling as his plug and his mentors reward him. A close up of the trainee in a high, mewling overload. The one that makes Soundwave come is Prowl warming Optimus Prime’s spike, especially the squirming and helpless whining as he loses control and wets all over the mech’s lap. But the slideshow continues, and Soundwave just… keeps stroking his sensitive spike. The control appeals to him, of course, but the *caretaking* aspect being tied up in the dominance and humiliation is crossing some wires up there for sure. And Soundwave loves it. Watching this mechling slowly submit via attrition, diving deeper into blissful, thoroughly spoiled submission and dependence on the mentors that watch over him. It’s a heady thought for a host model in general. It doesn’t help that Soundwave has compatible fetishes.

Prowl in his first dress, cheekplates flushed with energon as he curtsies for the camera. The fluffy petticoats shifted to reveal the silky white panties. Another of just the array. A string of pearls disappearing between Prowl’s valve lips—a delicate thong for a spoiled little mech. Prowl in a dress, holding a plush petrorabbit. A vid of him humping his toys in his sleep. The look of devastation on his face when he lost pussy privileges, followed closely by Prowl mindlessly grinding on a giant teddy. And Soundwave’s overloading again to the silly trainee fragging the toy in front of the *entirety of Autobot high command* whimpering and embarrassed as they encourage their desperate little mech.

Soundwave can’t help masturbate to the pics again and again, the idea so delicious. And Prowl so blissful and sweet, radiant and pudgy with all of the attention and milky. It’s the perfect fantasy… a loudmouthed brat of a cadet blossoming into a precious, subby little mechling. Trusting and accepting of his mentors’ direction. It’s just a fantasy, but Soundwave can’t help slowly turning his visor to Rumble and Frenzy. They’re grown, of course. But then so is Prowl… and the mental image was delicious. Something soft and sweet to spoil. Brats to train into needy “bitlets.” The first time Soundwave overloads to the idea of his cassettes begging him not to cage their spikes, he knows he’s sold. Maybe the autobots’ little mechling would like some playmates. He’s going to need to lay down some groundwork.

Of course, unlike Prowl who “hates” it but turns into a pile of submissive goo, Rumble and Frenzy “hate” it and compensate by being even brattier. Maybe boss will give up on it and free their little spikelets if they’re too much trouble. Never mind how safe and secure it feels to know that Soundwave still wants them no matter how naughty they are. Plenty of teasing spankings that leave afts stinging and panels warm. Embarrassing time-outs in the corner where anyone could come in and see them. Humiliation, but dedication in return. The arousal keeps building with nowhere to go, and soon they’re humping each other’s caged cocklets as Soundwave watches indulgently. Promising an overload if they’re good little mechlings who play nicely together. It’s all a plan to get them too pent up to fight it and then letting them ruin their stamina by overloading again and again. As many cycles of this as it takes until they prove to themselves that they need their boss to control their overloads, because they keep rubbing their spikes raw. Until they’re whining that it isn’t fair Prowl can touch his little spike, begging for the privilege of a ring so they can torture themselves.

It won’t be long before Jazz is receiving a slideshow in return. —☀️

ouhhh it's probably not the best idea to provide the decepticons with such sensitive materials, but they're lucky Soundwave is a freak. Seeing how well they've trained their little cadet has him brimming with ideas. He's never seen a bot beg to have their spike tied up and plugged, usually they beg for the opposite... hrghh Rumble and Frenzy aren't quite as soft and pliable, always putting up a fight, but Soundwave can make good boys out of them <33 Once they're begging for him to control their overloads, he knows he did it right.

[tamamita]

is it normal for a newbie to strength training to reach failure before breaking a sweat or am i doing something wrong

Depends on the reps/set and how much you're lifting. In any case, doing a set until failure is the most optimal way to promote muscle strength and growth. 5-8 reps are generally considered the good range. If you feel like you can do more than 8 reps, consider increasing the weight a bit. This is called progressive overload, which is the most effective way to promote muscle growth.

[ancientroyalblood]

"Strength Endurance: How to Keep Going When It Gets Tough"

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