#what muscles does deadlift work

[myworkoutdiet]

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[harryistheonlyoneforme]

Babe!! Can we get some Cheater H smut where he’s at the gym and he’s fucking Reader and then his wife comes in but he keeps going and she doesn’t notice? I need that so bad OMG

I Don’t Wanna Talk To You*

warnings: smut, cheating, dry humping, unprotected sex, praise, dumbification, lil bit of exhibitionism, creampie

pairings: cheater harry x reader

masterlist | harry styles masterlist

~

“Harry?” YN calls, closing his front door behind her as she steps out of her shoes and makes her way further inside. She takes a peek at every room inside on the first floor of the house, frowning when she doesn’t see him in any of them. His car is definitely in the driveway and his location definitely says he’s home, so she heads up to the bedroom to see if he’s there. She finds the bed unmade but his slippers are still there, so she’s left to believe he must be in the basement.

She quickly jogs quietly down the stairs, the sounds of grunts and pants leading her directly to where he is. She steps inside the open door of his home gym, and lo and behold, she finds Harry in all his glory, in the middle of a drop set of deadlifts. His muscles are on full display, his back flexing with each rep. He hasn’t noticed her yet, so she takes the time to admire, subconsciously squeezing her thighs together at the thought of him making those sounds because of her; straining above her the way he is now.

The grunts haven’t stopped, the noises only fuelling her crude thoughts about the man she’s been dating for a year now. It only continues for about three more minutes, and then she’s watching him as he walks over to the wall nearest him and places the dumbbells down, squatting down to take a sip of his water. Everything he does ignites a fire in her that’s unexplainable. Her thighs are beginning to ache with how hard she’s squeezing them together, and they damn near snap in half when he finally turns around and notices her, his eyes lighting up and a dimpled grin covering his face immediately.

His eyes trail over her body as he strides toward her, and her heart is beating so fast she thinks she’ll pass out right then. He doesn’t even try to hide it when his eyes linger on her chest before trailing down to her thighs and he’s smirking when he sees how tight she’s clenching them. The sight ignites something in him as well, his cock stirring slightly in the loose shorts he’d chosen to workout in, but he forces it down. When he reaches her he leans down and intentionally presses a sweet kiss to her lips, moving away before she can deepen it. It pulls a needy whine from her lips as she chases his with hers, and he gives in immediately, wrapping one hand around her throat as their lips meet again.

She’s shifting on her feet and moaning into the kiss, nearly melting into the floor when his tongue starts to explore her mouth. With his free hand he reaches for the front of her tube top and frees her breasts, making her groan as the cool air of the gym begins to harden them. He begins to roll one between his thumb and forefinger, separating their lips and pressing their foreheads together to gauge her reaction.

“M’glad you’re here, baby,” he coos, rubbing a thumb over the hardening bud. She smiles brightly at his words, thinking he’s finally going to give her what she’s literally craving right now, but he doesn’t. “Need a spot for these bench presses, my love. Can’t be getting stuck,” he finishes, a cheeky smile playing on his lips.

Her smile falters just a bit as he grabs her hand and leads her to where he’ll be working next, and then he’s climbing onto the bench. She’s just standing there sort of awkwardly for a moment, unsure of what he wants her to do. “Cmon, hop on top,” he teases, chuckling as her eyes go wide, but she does as he says.

As soon as she’s comfortable, he goes straight into his sets, and he can’t even lie and say that he doesn’t exaggerate his grunts a little bit because he knows what they do to her. The fact that she’s sat right atop his abs isn’t helping either, she can feel each and every strain of his muscles whenever he goes to push the bar back up. The thin grey biker shorts she’d worn today and forgone panties with don’t stand a chance with how wet she is, and when she feels his abs graze her swollen clit it takes everything in her not to cry out in pleasure.

Harry just acts as if he’s none the wiser, continuing his set like he doesn’t feel the small amount of wetness she’s left on his stomach, or the way she throbs each time his abs flex against her. It takes all of his restraint when he feels her give into the temptation and start to rock her hips down onto his abs, but he has absolutely none left when she just begins to moan shamelessly at the pleasure she’s experiencing.

He places the bar on the rack and moves his hands to her hips, helping her to move along his abdomen. Her moans have picked up so loudly that they’re echoing throughout the small room, and his cock has become rock hard in his shorts. All he can do is ignore the throbbing and watch YN as she’s in absolute bliss above him, her head now thrown back as she gets closer to her orgasm.

Deciding to make the experience even filthier than it already is, Harry speaks up. “Such a dirty girl,” he rasps, watching with hooded eyes as hers meet his. “So desperate f’me you’re just grinding on my tummy, poor thing. Just couldn’t wait, hm?” his teasing does nothing but urge her toward the edge, and she’s nodding with all her energy, unable to find the words to express what she’s feeling, but he knows. “I know, darling. Cum f’me. Cum all over me and I’ll give you what you need.”

Those words are all the encouragement she needed to cum, her hips stilling and her legs shaking slightly as her orgasm wracks her body, a loud cry of pleasure leaving her. She cums so hard tears form in her eyes and start to fall down her face as Harry helps her ride it out, gradually slowing the movement of her hips until she’s grounded.

She eventually comes around breathlessly, her chest heaving. Harry doesn’t waste another moment and he helps her off of him before he’s easing her onto the floor and on her back, climbing on top of her to bring their lips together. The angle provides him with the perfect angle to slot himself between her thighs and press his throbbing bulge against her, bucking his hips slightly at the feeling of her wetness beginning to leak onto his pants.

The action makes him graze her clit slightly, and she whines a bit in overstimulation before he’s pulling away to look down at her. He groans out loud and his cock twitches at the sight before him; her little grey shorts are absolutely drenched from her orgasm, the dark patch in the middle glistening in the fluorescent lighting of the gym.

He can’t help but bring his hands to her waistband and begin helping her out of them, and he becomes absolutely feral when he sees a string of her wetness connecting her to the shorts. Bringing them down past her ankles, he takes just a moment to admire how beautiful she is, and any other time he’d simply eat her out until she passed out, but he’s too desperate to feel her.

So he frees himself from his pants and immediately lines himself up with her, pressing his tip into her swollen pussy. Her eyes flutter closed at the stretch, and when he just slowly pushes in until their hips meet, she wraps her legs around his hips to press him as deep as he can go. They’re both already wrecked, so close to cumming and he hasn’t even started to fuck her properly. He gives her a bit to adjust before he pulls out and plunges back in just as deep as before, setting a punishing pace from the beginning.

YN’s moans and the sounds of their skin meeting are loud in his ears as the pace surprises her, and she can feel the light dusting of hair on his pubic bone grazing her clit, making the feeling that much better. Placing her hands on either sides of his head, she brings his lips to hers and moans against them as he literally fucks her like it’s their last time together. She can feel her orgasm burning deep in her belly, her back beginning to arch until they’re interrupted.

The sound of a phone ringing on the floor next to them disrupts the little bubble they've formed, and when Harry pulls away to look down at it, a dark smile takes over his features as he realizes it's his wife FaceTiming him. He flips it around to show YN and her eyes widen when she realizes he hasn't slowed down even a little bit. She goes to ask him if they should stop but he speaks up before she can, pressing himself inside of her as deep as he can, making her choke on a moan.

"If I answer this call, will you be a good girl for me and keep quiet until I finish?" he asks her, reaching up with the hand that's not holding his phone and pressing his thumb into her mouth, a satisfied hum coming from deep within his chest when she nods enthusiastically, immediately closing her mouth around the digit.

He's still pressed deep inside of her their hips flush as he swipes the button to answer, turning his camera off as the call begins to connect. The moment it does, he can't resist the urge to roll his eyes as he sees his wife sitting at the fanciest brunch restaurant in the city, sipping on what he knows is the start of her bottomless mimosas. He can't even imagine the hit their bank account has taken, because he knows she loves to go shopping with her friends to show off and they always end up at the expensive restaurant they reside at now.

"Harryyy baby. I miss youuu," she drawls, the way she says his name making his nose scrunch up in disgust as she gets closer to the camera and forms her lips into a pout. He resists the urge to gag and decides to take his mind off of it, pulling his thumb from YN's mouth and bringing it down to her swollen clit and pressing down firmly before he begins to rub slow circles right on the head.

He watches YN in pure adoration as she brings her lips into her mouth in an attempt to keep quiet, and he decides to make things even harder by pulling out of her until his tip is resting at her entrance before slamming back into her. He thinks he'll cum right then when her eyes roll back into her head and her hands flail around to find anything to ground herself, a small broken whimper leaving her lips from the sensation. He’s brought back to earth, though, by the annoying, high pitched sound that is his wife’s voice.

“Do you want to say hi to my friends, they really want to meet you someday. I was thinking maybe they could come over to the house today?” she questions, her voice hopeful. But Harry couldn’t care less, all he cares about is making YN cum again before he literally explodes inside of her without warning.

"No, I'm busy actually, about to eat. I'm gonna have to call you back when I'm done, okay?' he asks, not really waiting for an answer before he ends the call and tosses the phone to the side. He thinks he hears her call out an ‘I love you’ but he brushes it off quickly, picking up his pace and basking in the sound of YN's cry of relief at being able to moan as loudly as she wants. "Fuck, did so well for me," he praises, trying to stave off his orgasm until she cums, his mind turning to mush at how perfect she is and feels. She's just babbling wordlessly beneath him, the intensity of everything that's just happened only aiding in the building of her orgasm.

He’s fucking her so deep she feels like she can’t breathe, no thoughts in her head as he just continues to wreck her, his hands nearly bruising her hips with how tight he’s gripping them. He can feel her start to flutter around him a bit, making him groan at what’s to come.

“That’s, it, baby. Gonna cum for me?” he coos condescendingly, and all she can do is nod, making him chuckle at how wrecked she is beneath him. “My dumb little baby, hm? Can’t even think when I’ve got my cock in you,” he teases.

YN’s eyes are just squeezed shut at his words, her body going completely numb before tensing, her pussy locking down on him so tightly he struggles to move as her orgasm finally washes over her. The orgasm moves through her body in what feels like waves, small shocks causing her to twitch lightly. Seeing and feeling her in so much pleasure actually triggers Harry’s orgasm as well, and he buries himself so deep inside of her, his jaw dropped as a broken sob leaves his lips, his balls drawing up so tight he swears they’ll explode. Then the tension is leaving his body and he practically screams as cum starts to spurt from his reddened tip and deep into YN, painting her insides with his orgasm.

~

Thank you guys so much for reading! Feel free to leave any feedback you have, and as always, requests are open. Love you!!!

[elliesflower]

hii, i love your work so much <3 can u write smth about reader and abby (in a pre established relationship) where readers mind just goes completely blank as she stares at abbys arms when she works out or literally does anything and abby notices and fucks her hard and uses her strength to do whatever she wants with reader? would also be nice if u could write smth about overstimulation <3 i know its not a noticeable detail for this req but pls write black!reader bc i am too and need some abby for myself tysm 🫶

what you need [abby anderson]

pairing; abby x black fem!reader

cw; top!abby, bottom!reader, strap-on usage (r!recieving), overstimulation, dirty talk/gendered pet names, kinda leaning on bimbo/subspace territory

an; thank u so much for this request sweetheart! i hope u enjoy, please let me know what u think!! i'm sorry the ending is a little rushed, i've literally been trying to post this for like three weeks lmfao. also i did not proofread this v well so if u see a mistake no u dont <3

tags; @scandalcus @prrimordiais @roarriita

18+ only, mdni!!!!

you don’t consider yourself weak. 

but when you were looking at abby, perhaps you were. just a bit. 

“babe? the chalk,” abby’s voice snapped you out of your thoughts and you shook your head slightly, as if it would get rid of them, reaching behind you to grab the chalk before crossing the room to hand it to her. 

“thanks,” she didn’t even look at you, and you almost huffed. you’ve been with her at the gym for what feels like hours now, even though it’s probably only been more like thirty minutes. you started out just walking on the treadmill, but got bored pretty quickly when you realized you could be watching your girlfriend train instead. 

she was training for a pr on her deadlift, and she was getting close. you’d barely seen her this week—when she wasn’t on patrol, she was in the gym. you fell asleep before she got home almost every night, and when you woke up, she was already gone. it was driving you crazy, and now that you were together, she still was barely paying you any mind. 

she rubbed the chalk between her hands, clapping them out on her thighs before positioning herself behind the bar. you sat back down behind her and watched as she bent over, gripping the metal bar, her forearms flexing as she adjusted her grip. you practically had to wipe the drool away from your mouth as you watched her begin to lift, admiring the way her veins popped out from beneath her skin, her shoulders glistening with sweat as her muscles flexed with the effort it took to lift the weights. 

her brows were knit together in concentration as she watched herself in the mirror, gritting her teeth together and keeping her breath as controlled as possible. you couldn’t help but to feel flustered as she panted, imagining the sounds in a…much different context.

the sound of the weights clattering to the ground snapped you out of your head for a second time, and you flinched, watching as abby smiled at herself in the mirror, flexing and slapping her bicep. 

“yeah, that’s right,” she spoke, and oh, that sounded eerily similar to her bedroom voice, “that’s what i’m fucking talking about! did you see that shit?” she turned to face you now, still grinning from ear-to-ear. “beat my pr by forty pounds, i gotta get manny in here tomorrow to verify because that shit is going up on the board.”

you smiled up at her, nodding—but it was kind of hard when you were also focused on pressing your thighs together, trying to ignore the fact that somewhere along the line, your panties had become damp, sticking delicately to your folds as you watched abby training. her mouth twitched just slightly at the corner, and you swallowed. you knew abby could read you like the back of her hand, no matter how hard you tried to hide from her. 

“something wrong, baby?” she asked, feigning concern. her tank top was covered in sweat around the neckline, her forehead glistening under the fluorescents as she walked toward you. you shook your head, a bit too quickly, and it was telling. your throat felt dry, your brain absolutely scrambled as you looked up at her. she stopped directly in front of you, towering over you so that you had to strain your neck to look up at her. if there wasn’t a giant wall of windows to the left of you, you couldn’t be sure you wouldn’t just sink down to your knees and kiss her fucking feet. she looked like an angel—scratch that, god—above you as you watched her through your lashes, stomach tying in knots. 

she wasn’t saying anything. she was just looking at you, breathing heavy, with half of that stupid smile still on her face. you focused your own breathing, in and out, but it didn’t help that she was so close you could smell her, sweaty musk that could only smell good on her, and it was making you dizzy. and she fucking knew it too. 

“alright then,” she said finally, bending down to your level so that your faces were mere inches apart. “what d’you say we go clean up and meet jordan and leah for dinner?” oh, right. there was that. you could only nod, and abby’s eyes were wild, flickering down to your mouth before meeting yours again. 

“let’s go.” her voice was sharp, commanding, and she went to retrieve her gym bag. you sat silently for another moment, trying to will yourself to calm down, just a bit. you knew you’d get back to the room and she wouldn’t be able to resist—she’d have you pinned up against the wall before you could even blink. 

except, she didn’t. she tossed her bag to the ground and began gathering things for her shower, effectively ignoring, even as you changed out of your shirt extra slowly, just waiting for her to turn around and catch you. but she didn’t, and didn’t even say another word as she slipped out the door to take a shower. you scrunch your brows together, lips pouting slightly as you get dressed for dinner, making sure to put on a clean pair of underwear. you were so worked up, part of you wanted to touch yourself, right here and now—but you didn’t even want to think about how long abby might make you wait if she came back and found you knuckle deep in your pussy. so you didn’t.

dinner with leah and jordan was pleasant. leah’s cooking was insane, as always, and jordan and abby caught up on some big assignment that was coming up, still paying you little attention. after dinner, you were excited to get back to your room, practically salivating at the thought of what abby might do to you, but jordan just had to suggest watching a movie. and of course, abby just had to agree. 

you were a bit surprised when abby pulled you onto her lap on the couch, seeing as she had practically been avoiding you like the plague since the gym, and oh—she was packing.

leah rested her head on jordan’s lap on the loveseat beside you, their bodies conveniently angled just so that you were out of view. your eyes widened, breath hitching as abby snaked her arm around your waist, pulling you further back into her as she readjusted her position against the couch, effectively grinding her hips up into you. you bit your lip as you leaned back into her, glancing over at leah and jordan to confirm they couldn’t see you. she smelled like pine and her hair was down, fuck she looked so good with her hair down. 

“wassa’ matter babe?” abby whispered against your neck, and you shivered. “you’re so tense.” she punctuated her point with a hand on your shoulder, her thumb pressing into the junction of your neck. 

“nothing,” you lied, trying to keep your voice quiet and steady. “just watching the movie.” and thinking about abby flipping you over and railing you into next week. but you didn’t say that part. you didn’t even know what movie was playing. 

“mhm,” she murmured behind you, her hand trailing around your middle to meet her other, pressing you even further against her. you could feel her cock pressing into your ass, and you had to bite back a moan. you reached to grasp at her wrists, your fingers not even wrapping around the girth of them, trying to grind your hips for just a little bit of friction—anything, you’d take anything you could get at this point—but she only tightened her grip, halting your movements. 

“stop squirming,” she said quietly. “m’trying to watch the movie.” it was really unfair, how her voice was so steady, and her breathing so even. meanwhile, you thought you might explode, nails digging into her skin as you tried your best to ignore the heat in your stomach, and how you were definitely ruining this pair of panties as well. 

she held you like that, for a few minutes longer, or hours, maybe, how long was this fucking movie? your pussy was clenching and unclenching, your heart beating out of control as you tried to ignore the feeling of abby beneath you to no avail. 

suddenly, thankfully, she relinquished her hold on your waist, smoothing her hands down the expanse of your bare thighs. 

“hey, i’m getting pretty tired. i’ve gotta be up pretty early, i think we’re gonna turn in,” she said over the movie, and jordan craned his neck to look at the pair of you standing up. you really hoped your face didn’t give away how insanely flustered you felt. leah was passed out in his lap, and he gave you both a nod and bid you goodnight. 

in the hallway, abby was back to ignoring you. you could barely keep up with her as she strode ahead. you were aching at this point, genuinely surprised you weren’t leaking straight down your thighs as you watched her back muscles flex beneath her shirt. you loved this game. and she knew it too. 

she stopped just outside your door, leaning against the frame and crossing her arms as she waited for you to unlock it. before you could get both feet through the doorway, she was right behind you, chest pressing against your back as she ushered you inside, closing the door behind her and spinning you around so that she could press you against it. you gasped, flattening your palms against the door as you looked at her, your head trapped between her arms. you burned under her gaze, stomach tightening and legs going weak. 

“don’t think i didn’t see your face in the mirror while i was training,” she said quietly, grabbing the back of your neck to keep your eyes on her. you were so fucking horny you didn’t have the semblance to be ashamed as she all but taunted you.

“hm? just watching me work out gets you all hot and bothered?” you felt like your neck might snap from nodding so hard. abby laughed quietly at you, the sound only turning you on more. 

“yeah i know, because you know i could take you any way i wanted and you wouldn’t even have to lift a finger. so fucking spoiled,” she was teasing you, and you whined. “you’ve been so patient with me this week,” she pressed her lower half against you, using her hand to press the side of your face into the door, making you once again aware of the silicone cock in her pants. she could feel your pulse thrumming against her fingers, exciting her. “gonna make it all better now, okay? i’m gonna give you what you need…” her lips were ghosting over your ear, and you were quite literally trembling in her grasp, taking in a shaky breath as you waited patiently. 

“so good for me,” she grabbed you by the jaw, before she placed a kiss on your lips and pulled back, causing you to let out a pitiful whine. 

“tell me what you want,” her lids were heavy as she looked at you, her poor, poor baby—lips parted, eyes glazed over, panting with a desperate need. you pouted slightly. surely she’d give in, right? she’s already had you waiting for so long. 

she gripped your jaw tighter, making you gasp as she pressed you further into the door. you were helpless, completely at her mercy, her strength always hyper evident when she had you like this. “c’mon, tell me what you want.” you felt tears welling in your eyes, balling your hands into fists as she watched your face. 

“use me,” your voice broke through, small and weak. somehow, abby’s face remained stoic, though you saw her draw in a sharp breath. she pulled her hand away to tap at your cheek, not quite a slap, but enough that you were whining. 

“manners,” she reprimanded, withdrawing her hand completely. you let a tear fall as you were overcome with frustration, emptiness–

“please, use me, please abby, i missed you,” and it was pathetic, how a sob escaped your lips. but it was okay, because you knew she’d make it all better, her eyes going soft for a moment before she was pulling you in, slotting your lips together in a messy kiss. you could taste as your tears mixed with saliva, letting her suck your tongue into her mouth before trailing her hands down to your ass, grabbing a handful and squeezing. 

“jump,” she mumbled against your lips, and you obliged, letting her pull you in as you wrapped your legs around her waist. she carried you across the room with ease, and you couldn’t help but try to press deeper against her lower half.

“so fuckin’ pretty baby,” she mumbled against you, and she was setting you down on the table. “was so hard to not to just bend you over that couch and fuck you like you deserve,” oh god, oh fuck, you were moaning against her mouth, letting her hands find the hem of your shirt before she was pulling it off over your head, exposing your breasts. 

“bet you’d like that, hm? letting me fuck you in front of our friends, show them how dirty you really are?” she rasped, her voice holding a desperate edge. you whined at the notion, the fact that she was just as desperate for you as you were for her. you nodded pathetically as she rubbed a thumb across your sensitive nipples, drawing your bottom lip between your teeth as you gripped the edge of the table. 

she dipped her head down, swirling her tongue over one of your nipples and you threaded your fingers through her hair, gripping tightly as your head fell back in ecstasy, mouth falling open in a silent moan. she kissed her way back up to your mouth as you panted heavily. she wasn’t even teasing you, she was so desperate, the heat radiating off her body as she continued messily kissing up to your neck, your jaw, back to your mouth where she parted your lips with her own, fumbling with the button of your jeans. 

“yeah, i know baby, i know,” her voice was like velvet, scratchy and soft at the same time against your lips. “just need me to take care of you, huh? that it?” she was practically manhandling you to lift your hips up and pull off your pants and panties, your tailbone connecting rather harshly with the wooden table once you were exposed—you didn’t have the semblance to be embarrassed at how it barely even hurt as your body was overwhelmed with adrenaline, with desire, with abby. 

“yes, god,” you threw your head back, wrapping your legs around her waist to draw her in closer as she sucked a fresh mark into your neck, and then another, and another, leaving you grinding helplessly against her, your wetness allowing you to rub your clit directly against the bulge in her pants. your whining was pornographic, desperate and loud, the friction clouding your mind with ecstasy. “missed you so much, abs, please–”

“fuckin’ needy,” she gritted, pressing on your lower back to get you even closer, eliciting a gasp from your mouth as you clutched onto her shoulder with one hand while the other kept you steady on the table. “barely been a week and you just need it that bad, can’t even wait for my cock?” her words were filthy, and your grinding even filthier, desperate and rough, like you were a bitch in heat—abby’s strong arm was keeping you in place as you took your pleasure, the feeling overwhelming your body as you panted and gasped, and oh, since when were you able to cum this fast? “c’mon baby, that’s it– take what you need, i got you.”

it must have barely been five seconds before you were losing it, body tensing as your hips stuttered, feeling your wetness absolutely drenching the front of abby’s pants. “oh m’godm’godfuckingchrist–” you babbled incoherently as she held you through it, murmuring praises and trying to hide her own groans by biting down into your shoulder. your used clit was puffy and sore against the rough fabric of her pants as you came down, whining as abby reached between your bodies. 

“such a fucking good girl, my god,” she praised, giving you no time to recover as she ran her fingers through your slick folds. you moaned, your thighs closing around her arm instinctively as she explored your wetness, slipping two fingers inside with ease. 

“abby, s’too much, please,” your voice was pitiful, broken and whiny as you gripped her arm, your words inconsistent with the way your walls fluttered around her fingers as she opened you up, unable to resist her, even when it felt like too much—because you know it wasn’t too much. in fact, maybe it wasn’t enough. abby knew your body, exactly how you needed to be taken apart, brought to your peak and taken care of.

“yeah? you don’t want this then?” she taunted, and took her fingers out so that she was just teasing your entrance. 

“no!” you gasped, the empty feeling making your stomach twist, tears streaming down your face. “please, i- i can take it, please, i’m sorry,” you begged, would practically say anything or do anything at this point. but you knew abby wouldnt make you wait long, smirking at you before pressing her fingers back in just as quickly as she’d pulled out. she couldn’t resist you, especially after not having you for an entire week. 

“i know you can baby, such a good girl,” she was working her fingers into you rapidly now, determined to make you come on her fingers again before she impaled you on her strap.and it wouldn’t take long, what with your sensitive cunt being abused again. you were shaking, could feel your wetness pooling beneath you, ruining the table as you moaned and panted. “c’mon, let go for me baby, let go,” her voice washed over you, started as the sweat on your hairline until it was making your stomach twist, your thighs tremble and your toes curl, your pussy gushing out for the second time already that night. 

“fuck,” you whined, clenching desperately around nothing as she pulled her fingers out of you, digging your nails into her shoulder as she ran a finger over your swollen clit again, making you gasp out her name, broken and pitiful. your heart was beating out of your chest, watching abby draw her fingers up to your mouth. your lips parted automatically, allowing her to press her fingers in, pressing down on your tongue as you sucked your juices off of her. 

“yeah, that’s it,” she breathed. “clean up your mess baby.” so full of love and adoration, but she wanted more. you could see it in her eyes as they flashed something wild, and knew she wasn’t planning on stopping. watching your pleasure was doing something to her she couldn’t even explain, practically moaning at the sight and feeling of you sucking on her fingers.

you were tired, your multiple orgasms after a dry spell catching up to you quickly, and abby could sense your sudden change in demeanor—your eyes drooping slightly as you sucked lazily on her fingers, your index finger holding onto one of her belt loops to keep you upright. you were a sight, your juices spilled all over the table, your thighs sticky and messy with your arousal. she almost took pity on you, almost. but she knew her good girl could take just one more. 

and you knew it too, what with the way she was looking at you. the thought made you feel dirty, and made you moan around her fingers, grasping on her wrist as you started sucking on them just a little bit harder, that little flame in your tummy igniting once more. you watched abby’s eyes darken as you sped up, her chest rising and falling quicker as she felt your tongue wrapping around her fingers.

“oh m’god, baby,” she groaned, and she withdrew her fingers, a string of saliva dribbling down your chin as she shuffled backwards to undo her pants. “i gotta fuck you baby, gotta give you what you deserve,” she was rambling as you leaned back on your elbows, your legs twitching as the cool air washed over your damp pussy, on display for your girlfriend. “gonna give you this cock baby don’t worry.”

“please abby,” and unspoken was please take care of me, please fuck me, please do anything you want to me, and she would. there was no doubt. you could barely see the black silicone spring free from down the line of your body as you were laid back on the table. 

“i know baby, i know,” abby gripped your hip with one hand, her blunt nails digging into the flesh with a delicious sting, and you tried to pull back when the tip of her strap brushed over your over-sensitive clit. it made your brain all fuzzy, your whole body tingling with the over-sensitivity, the push and pull of wanting more but feeling so used. “just let me in, you can take it,” she was practically cooing, teasing your entrance as you writhed on the table, tears streaming down your cheeks as you tried to watch. 

“abby!” you cried as she pushed past the tight ring of muscle, your back arching so that you sat up higher, the angle pressing her cock right against your most delicate spot. abby’s hand immediately came around to your back, holding you up before you dead-weighted and hit your head on the wooden table. 

“i got you, angel, you’re okay,” she was mesmerized, watching the way your body responded to her. you were so fucked out, the feeling of her cock stretching you out making you whine and pant and feel so fucking dirty. “c’mon baby, sit up. hands around my neck, you can do it,” she was pulling you up, and you obliged, reaching up to wrap your arms lazily around her neck. she snaked both arms around your waist and lifted you up off the table, causing you to cry out and bury your face into her neck. 

“that’s it, just relax,” she kept herself nestled deep inside you, almost pressed against your cervix when you wrapped your legs around her waist and whined pitifully, the sound muffled by abby’s shirt. her hands snaked down to your ass to keep you spread open as she held you still and began to thrust slowly up into your sore cunt. 

“oh m’god abby, jesus,” you cried as she fucked into you with seemingly no effort, your wet pussy making obscene noises each time she pulled out. you were already teetering right on the edge, and the feeling of her cock filling you up was going to be your downfall. she groaned each time she felt you tensing in her grip, and she was faltering with her own arousal. 

“such a good fucking girl,” she was almost growling, and you were so close, so fucking close, your juices dribbling out indecently around her as she fucked you to overstimulation. “taking everything i give you…is my pretty girl going to come again for me? hm?” you could do nothing but nod as abby bounced you up and down on her thick cock, desperate to bring you to your release. 

“well c’mon then,” she whispered against the side of your face and your eyes rolled back into your head as your pussy tightened around her, nearly suffocating her with your arms as your body was overwhelmed by your third orgasm of the night. a broken mantra of abby abby abby abby spilling from your lips as you tumbled over the edge again. 

“that’s it baby, fuck,” abby’s voice was almost as broken as yours, pulling you closer into her hips as you cried into her shoulder. 

“my fucking best girl.”

[fredwkong]

Genie, I wish my friend would be able to steal the manliness and size of his tormentors to see how they feel being the little, weak scrawny guy.

You and your friend are arriving at the gym when you spot the genie. He’s dressed like a gym promoter, manning a table full of free samples.

“Here bro!” he calls to your friend, who flinches. With his scrawny body and meek attitude, your friend hasn’t had great experiences with guys who look like this genie. “Take a free cap! Special offer, bro.” The genie holds our a black snapback cap with a little lamp logo on it.

You jog over and grab it, then jam it onto your friend’s head over his protests. “You look good!” you tell him, when he tries to take it off. He does, you realise. He’s standing just a little straighter already.

You’re getting set for bench presses when you see the first douchebro go up to your friend while he squats. He sneers and says something you can’t hear. Then, the bully suddenly gasps and clutches himself as his muscles waste away. The logo on the had sparkles. Your friend ignores the bully, and also ignores the sudden bulk of his thickening torso under his straining graphic tee. When he finishes his warm-up, your friend frowns and loads up some extra 45s on the bar to do his working sets.

By the time he’s setting up for deadlifts, five more bullies have come and gone, their muscles and deep, douchey voices stripped away by the cap’s magic. Your friend’s shirt has torn off his still-growing body, and it looks like his shorts might follow soon. You can see in his eyes, though, that he still has the mentality of a skinny nerd. You better get over there and show him just how much you appreciate his new size and earth-shaking, manly voice.

Another wish fulfilled.

Got a wish you need twisted? Send an ask! Remember to say “I wish” so the genie hears exactly what you’re wishing for.

[high-voltage-rat]

Okay actually. Hero Appreciation Time: what does your hero do in their downtime to bond with, and care for, their dragon?

Ravyn as a paladin tends to work out pretty regularly in between their adventures. Part of this is because when she was in her early days, she started strength training using Rune as her weight. He would lay across their shoulders while they were doing squats, hang off their arms for them to deadlift, and curl up on their back while they did pushups. As the baby dragon grew up, this has, of course, become more of a challenge due to his increasing size, but he enjoys it so much she doesn't have the heart to say they should stop. It makes him feel important- and though he's a little too prideful to ask for cuddles, he's got no problem telling them to train their "puny human muscles" and enjoying the side benefits.

[creativesplat]

Do you have any head cannons for Alfred, Alear, Etie, and Veyle?

Thank you for the ask! :)

Alear: 

Has a massive scar where Sombron fatally wounded her, it occasionally still twinges, particularly when she’s stressed 

Likes almost every food under the sun. She's not the biggest fan of meat for breakfast, but aside from that, she isn't fussed. She loves practically everything.

She sometimes has nice dreams about children playing with her, or a sweet woman talking to her. These are vague half-heard things from her time asleep, like Queen Eve keeping her company when Lumera wasn't able to, or Alfred playing make-believe beside her bed when he was too poorly to go outside.

She never fully understands why the corrupted scare her so much.

Is the biggest sommie lover ever. She’s the sort of person to carry round photos of him and show them to everyone and then herself. She loves Sommie. So. Much.

Sleeps with Sommie on her bed when she’s frightened, or feels like she’s going to have nightmares 

She hates cooking but can. Like. Sort of. It’s bland and kind of meh, but at least it’s not what Alfred cooks. 

Sleepy. Always sleepy. Just a very tired bean. 

Only exercises and trains out of necessity, if she had it her way, she would do less of it. She is not the biggest exercise fan 

Slowly gains a few more memories after the war ends

The nightmares she gets are mainly memories that she repressed or half-forgot 

Enjoys playing with Veyle’s hair. She sometimes does haircare days with Seadall, Celine, and Veyle. 

She hated her red hair at first, but tries to start liking it, after Veyle mentioned struggling with accepting her Fell heritage. 

Plays the piano and sings well, that and polishing weapons and jewellery are some of her favourite hobbies 

If she was in a modern au she would be a bit of a gamer

Alfred: 

Literally a menace of a brother. Has stolen Celine’s makeup, hair kit, and perfume before, but also buys her the best teas ever so, she doesn’t complain (too much!) 

When he was sick as a child he cuddled Sommie a lot (because his family visited the Somniel and Lumera was a family friend)

Very fussy eater, he only eats ‘healthy’ food, and also crepes on occasion. He does like crepes. 

The WORST cook ever. Absolutely disgusting. 0/10 never let him cook

Picked up the flute to strengthen his lung capacity, and has become rather good at playing

He didn’t have many friends as a child, because he spent long stretches of it bed ridden, so he would play imagination games with Alear the Dragon princess, and Alfred the cool-and-strong prince. Most of them involved playing tag together but sometimes he would imagine them battling against evil armies (there was always a bad wizard who caused sicknesses in those) 

As a child he needed mobility aids, and particularly liked his wheel-chair (which he used with a hobby-horse sometimes) and later in life, when he had attacks of his illness, he had to use mobility aids again

Like the Pinterest of the Somniel. If Rosado is ever art-blocked he’ll just go and sketch Alfred 

He’s canonically a very handsome guy (Sharina’s intro etc) but he’s fairly oblivious to it. 

With such muscular retainers, and people like Seadall around, he can sometimes feel quite insecure 

Etie: 

Buff as heck. I don’t care about the character model. She’s ripped

Quite intense as a gym friend. She and Alfred sometimes egg each other on too much, and Boucheron has to step in to make sure they don’t hurt themselves via overexercising 

She has given Alfred food poisoning before with one of her ‘muscle stimulants’ 

Can jog for longer than Alfred. He is very jealous. 

She can almost lift the same weight as Boucheron, if she really pushes herself, and is working up to beating him in deadlifts 

Veyle: 

She keeps pieces of Alear’s dragon stone with her always, and eventually makes some of them into two rings, so she and Alear can always be connected 

Her spice tolerance is higher than anyone in the army

She doesn’t like milk or cream that much 

She needs her hair trimmed a lot, but mainly the black bits. She gets a lot of split ends. 

She really likes swimming, and is regularly at the pool 

Plays tactical RPGs with Robin and Lucina’s emblems. 

Sometimes imagines what life would have been like growing up with Lumera as her mother and Alear as her big sister.

[petit-papillion]

Charles baby! Don’t wear yourself into the ground! I say this as someone who’s body isn’t exactly great for only being a few years older because ballet was rough! Seriously, can we take care of him for a bit? At the very least sunscreen? 🤭🥵👩🏼‍❤️‍💋‍👨🏻

Agreed on the sunscreen. I don't like hearing him complain about his knees like that either. But just because he's never been on a 23 (21?) km run before, doesn't mean he is not already used to running or other serious workouts. He goes running in both Monaco vlogs, and does some serious winter workouts (ice climbing, langlaufing) in his winter vlog.

Typically, F1 driver workouts also include a lot of muscle training. Here's a little glimpse at what is required from them:

One of the key workouts for F1 drivers is strengthening their neck muscles as they can pull up to as much as 6G in some corners.

Special exercises target weight lifting for their necks and trapezius muscles, meaning F1 stars can shift around 40kg with their neck alone.

The driving position can also affect the leg muscles required for applying strong pressure to the acceleration and brake pedals.

Deadlifts are useful for stopping the shortening of hamstrings, as well as strong work on the core - the lower back being key to the stability of a driver in the car.

With practically every muscle in the body targeted through weight training, drivers also have to have high cardio fitness as their heart rate can average at 170bpm during a race. A normal resting heart rate is around 60-70 bpm.

And let's not forget Charles also has access to all sorts of muscle recovery like cryotherapy, ice baths, massages, sauna, etc.

(Credit to all the wonderful gif makers)

Source for quoted text

[adonis-koo]

Can I ask what is your butt workout? At this point my ass is so flat it concaves 💀💀😭😭😫

!!! 🙏🙏🙏 when I tell you I love talking about the gym and working out!!

Depending on where Im at in gym progress plus goal wise will depend on how I hit legs and what exercises I do. But here’s the general workout I do that you can’t go wrong with!

5-10 minute warm up, this is crucial!! You don’t want to pull any muscles or injury yourself by jumping straight into weights, I usually take a brisk walk on the treadmill to get going.

Next is glute activation, booty bands get mocked in the gym but they’re a staple for properly working your glutes, you’ll want to use a band of your strength choice and just do some glute bridges and butter flies with them. Usually 10 reps of 2-4 sets gets the job done for me.

Once you’re warm and glutes are activated you’re good to start the workout.

I try to alternate between hamstring and quads for each exercise to give the muscle groups an extended time to rest.

Leg extension: 4 sets of 8 to 15 reps (if I’m going heavier I’ll do 8, lighter 15)

After your last set on leg extension I like to hold it for anywhere between 30 seconds and a minute just to work on strengthening my knees because they’re naturally very weak 💀

Barbell Hip thrusts: 4 sets of 8

This one requires a squat rack and a LOT of prep, if you’re a beginner you can use a pre-loaded barbell and work on a lighter weight

Deadlift: 4 sets of 10

Start light on this if you’re a beginner because it’s very easy to injury your back if you go heavy with bad form, again I usually try to alternate between quad and hamstrings but if I’m at a rack I usually like to just get these both out of the way.

Bulgarian split squat: 4 sets of 6-8

(Alternative, Single leg, leg press: 4 sets of 8-10)

This shit hurts honestly, like it’s had me collapsing afterwards, if I’m not feeling up to it then I’ll do the alternative as suggested above.

Hamstring curl: 4 sets of 15

I usually end with hamstring curl as it’s not a super intensive exercise but it’s important to keep your hamstrings and quads around the same weight to stop muscle imbalances from happening.

Lastly, treat 👏 your 👏 self 👏 on leg day I always do a 15 to 30 minute cool down when I hit legs because it’s a very labor intense workout, so be sure to give your legs a nice stretch! Last thing is make sure to decompress your spine! Doing a dead hang on the pull-up or stretching rack for 10 to 15 seconds does the trick, this will help alleviate any potential back pain!

Side note: it’s important to keep a high intake of protein when you’re building muscle, I always aim for 90-120 grams of protein but everyone differs, happy gains girl good luck! 🫡

[fitnessnirvana]

ROMANIAN DEADLIFTS

WHAT IS A ROMANIAN DEADLIFT?

A common deadlift variation that works the muscles of the lower body, especially the erector spine, hamstrings, and glutes, is the Romanian Deadlift, or RDL for short. Standing up, the RDL concentrates on the eccentric (muscle-lengthening) phase of the lift before the concentric (muscle-shortening) phase. Less weight may be lifted in the RDL due to the restricted quad and adductor support found in other deadlift variations such as the sumo and conventional deadlifts. When changing the weight in this version, more control should be used.

An additional challenge to this variation is that in a Romanian deadlift, the barbell does not rest on the floor in between reps. A similar movement sequence is used in a stiff leg deadlift, however, the barbell does rest on the ground. It also begins with the feet down, not the feet up.

WHAT DO A ROMANIAN DEADLIFTS WORK?

Almost all of the body's muscular groups are worked during Romanian deadlifts, but the hip extension exercise specifically targets the hamstrings and glutes. It strengthens the forearm and grip strength, as well as the back and core muscles.

ARE ROMANIAN DEADLIFTS BAD FOR YOUR BACK?

RDLs are not intrinsically harmful to your back; in fact, they will improve hip mobility and strengthen the muscles that support your back. As with any workout, your risk of injury will rise if you are not paying attention to proper form and are making mistakes. When performing RDLs, use a moderate weight and maintain a neutral spine the entire lift to protect your back.

IS ROMANIAN DEADLIFT A COMPOUND EXERCISE?

Exercises called compound movements work several joints simultaneously. One of the best ways to train is to incorporate complex exercises into your workouts. The RDL is a compound exercise since it involves activating many joints and muscles, including the knees, hips, and posterior chain group, even though it isolates the hamstrings more than a traditional deadlift does.

ARE ROMANIAN DEADLIFTS HARDER THAN REGULAR DEADLIFTS?

RDLs aren't inherently tougher than deadlifts, but because your quads and adductors aren't working as hard, you won't be able to lift as much weight as you could in a conventional or sumo deadlift. Since it simplifies the motion of a traditional deadlift, this variation is actually a wonderful place to start for beginners since it helps them understand the hip hinge and intended bar route.

It is noteworthy that the Romanian deadlift presents a distinct muscular difficulty compared to other variants. A comprehensive training regimen must incorporate a variety of deadlift variations!

ROMANIAN DEADLIFT TIPS

The hip hinge movement is the main focus of the Romanian deadlift, while the back is kept straight. Before trying an RDL, it's critical to learn hip hinging because improper execution under high load can cause lumbar spine injury. By facing away from a wall and moving your hips back until you touch the wall, you can practice the hip hinge. Step forward and try again if you don't feel much of a stretch in your hamstrings!

Maintaining upper body tension throughout the exercise is a crucial component of RDLs. While performing the RDL, it can be tempting to set the bar as low as possible, but this is not required. As your hip hinges, maintain a neutral spine and only let the barbell drop until your hips are unable to retract any farther. This will reduce the chance of injury and maintain the tension in the glutes and hamstrings.

[vi-sigoth]

There are a handful of exercises that I FUCKING hate, mostly because I think they’re harmful and/or they don’t do anything/there’s better exercises out there that target that specific muscle group better. Curious to hear other people’s thoughts because if YouTube and Instagram are anything to go by, this is a hotly debated topic.

Mine are:

One Arm Shoulder Press with T-Bar: I feel like there’s better ways to target your shoulders, and it makes my arms crunchy, like I can feel my arm grinding around in its socket.

45 Degree Leg Press: I know this one will be unpopular, but I just really, really hate this machine. It puts a weird pressure on my lower back, and I have absolutely nothing to back this up with, but I feel like a lot of machines were designed with a male body and male center of gravity in mind (which makes sense, obviously, the majority of gym-goers are male) and this machine is probably not great for women. Just my feeling. About 80% of my workout uses barbells/ez bars/dumbbells anyway, but when I want a leg press I use the regular one where you sit upright.

Most HIIT: I know this is also going to be very controversial, but I found HIIT to be a massive waste of time and pretty useless in terms of building muscle, gaining strength, and losing weight. I also didn’t really build up a ton of cardio endurance when I did it, (compared to simply running for an extended period of time on a treadmill or using a Stairmaster) and I did it for a good year and half before I quit entirely and just started lifting 4-5 times a week and running on the treadmill 2-3 times a week. Obviously, it depends on what kind of athlete you are and what your goals are. If you run cross country and want to do some non-running type cardio, with low weights, sure. But for me, not useful and not helpful.

Butterfly-Pull Up: Not a real pull up and looks retarded. I said what I said.

Squat to Overhead Press: Retarded and dangerous. Sure, it gets your heart beating and works legs, core, and arms, but you could also just have dedicated leg, core, and arm days that will work all of those body parts more efficiently and not risk snapping your spine in half.

Behind the Neck Lat Pulldown: Does absolutely nothing that the regular lat pull-down can’t do imo.

Squatting and Deadlifting with a Smith Machine: Again, might be controversial, but I felt like my back hurt terribly every time I tried to deadlift with a Smith machine, because I couldn’t quite maintain proper form. I feel like I made way better, healthier, faster progress when I just simply started unassisted squatting and deadlifting with lower weight and really focused on getting my form correct—then I added heavier weight. I think a lot of beginners feel intimidated by squats and deadlifts, but in my experience the Smith machine hampered my process rather than helped it.

Tricep Cable Push-Down with Rope: I think the metal V-bar is better for this. 🤷🏻‍♀️

Front Squat: No particular reason other than I just don’t like them and would rather do other quad-targeting exercises.

Bulgarian Split-Squats: Excellent exercise. One of the best leg exercises out there. I do them every week. And when I do them I am so brave about it and I don’t even complain once 👿.

[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!

[sansloii]

What are Mikah, Evan and Wynn's workout routines? Schedules? Preferred activities? Do they ever work out together or tried each other's exercises?

Mikah is more of a "Wake up, shower, go for a run" girlie, so their exercise typically takes place in the early morning. their typical workout consists of a handful of the following:

Stretching exercises: Purely so they don't hurt themself or pull a muscle.

Running: never less than a mile per day and 7 per week. Their average falls around the 9-10 mile range. Sometimes they'll sprint half a mile but it's rare and it's usually if they're running with someone else.

Push ups and pull ups: they alternate these two. if they do push ups one day, they will do pull ups the next day.

Squats: they vary the types of squats they do every so often. sometimes they do squats with weights but other times, they don't. it really depends on how they're feeling.

Climb ups, jump ups, and vaults: Always with gloves and always after they've warmed up a little and stretched. They don't want to strain any muscles and they're not trying to hurt themself.

Hiking: Mikah typically hikes for leisure but that doesn't mean that they don't get exercise out of it. They usually pick the most difficult, tiring paths just because.

Wynn is more likely to allow himself to wake up more fully before he does any exercise. He's a fairly regimented person so… he has a set schedule of what he's supposed to focus on per week.

Monday is Strength Training. That means pull-ups, push ups, squats and general weight lifting. He hates deadlifts but if it's a really good day, he'll squeeze one in. Otherwise, he's good with the first three.

Tuesday is Plyometric Training. Here, he typically does clap push-ups, burpees, box jumps, and a jumping rope. He also does quite a bit of running this day, too, and sprinting is something he tends to enjoy.

Wednesday is Core Training. For him, that means sit-ups, bicycle crunches, russian twists ( sometimes weighted ), and L-sits.

Thursday is the first rest day. However, it's an active rest--meaning he's usually exercising in some way but it's not intesive or very difficult for him. He can either go for a jog or spend some time doing some stretching exercises. most times, he does both.

Friday is reserved for Heavy Bag Workouts. Wynn has various kickboxing and boxing drills in his head that he knows by heart so he'll just cycle through them until he reaches the end of his mental list. This is also one of his favorite days.

Saturday is for Shadowboxing and Sparring. He's very used to Shadowboxing ( because dude can lay someone Out very easily ) but he really prefers to have a partner. Even if the person in question doesn't want to Spar with him, they can still do focus mitt drills--which do just as much for him, honestly.

Evan typically favors the afternoon or evening because that's honestly when he has the most energy. Because he travels a lot, he has to be very flexible on what he can and can't do. however, it usual consists of the following:

Hiking: This one really depends on the location but if there's a trail within an hour of where he is presently staying, Evan will go hiking. The trail has to be reasonably difficult, though, or it's just the same as him taking a casual walk.

Any core exercises: They're very easy to do on the go so he throws together squats, planks, wall-sits, and maybe crunches.

Push ups: Same as above. He doesn't do anything fancy--just plain push-ups.

Stretching exercise: Purely because he's pulled a muscle before and it was painful. Never again.

Running: Tries to run at least a mile, maybe more if he knows that's the only exercise he's really going to do that day. if it's a long running session, he'll take breaks every 10 minutes or so.

Reaction ball drills: He has one or two that he carries with him regardless of where he's going. It's something that he can idly throw and catch without much effort, but still keeps him sharp.

Their workouts can overlap some days and if they do, it's not uncommon for them to meet up and exercise together. For example:

Mikah and Wynn run together sometimes. If Wynn wants to sprint, Mikah will sprint with him. Evan would run with them but he's not getting up that early.

Conversely, Wynn will help Mikah with strength and core training. Mikah doesn't struggle with it, per se, but Wynn pushes them if he feels like they're not doing as much as they're physically able to do.

Wynn and Evan do various reflex drills together. The focus mitt drill mentioned in Wynn's is the one thing that they will always do due to the fact that Evan's hand eye coordination is advanced enough and he doesn't run the risk of accidentally getting punched in the face.

Wynn and Evan are sparring partners but Wynn usually has Evan on his ass after a couple minutes. Evan likes fighting, though, so it never discourages him. If anything, Evan comes out sturdier for it.

Mikah and Evan go hiking together. They take turns picking places and Mikah is the one that forces Evan to go on needlessly difficult hikes to make sure he's still in shape.

Unprompted | @desiderium-eden

[atozbodyfitness]

Bone Health: The Hidden Benefits of Weightlifting for Stronger Bones

When we contemplate weightlifting, our minds often conjure images of bulging muscles and impressive strength gains. However, there's a facet of weightlifting that frequently escapes our attention – its profound influence on bone health. In this article, we shall embark on a journey to uncover the concealed advantages of weightlifting for enhancing bone strength. We'll provide answers to pivotal questions and delve into the intricate connection between weightlifting and the health of our bones.

Does Lifting Weights Strengthen Your Bones?

Weightlifting isn't solely about sculpting muscle and achieving physical strength; it also plays a pivotal role in fortifying your bones. The process behind this phenomenon is both fascinating and crucial for understanding the benefits of weightlifting.

When you engage in weightlifting, you subject your bones to a unique kind of stress. This stress isn't detrimental but rather an essential component of the process. As your muscles contract and exert force against resistance, your bones must adapt to this increased stress. In response, the bone-forming cells, known as osteoblasts, become more active. These diligent workers within your body's framework start to create new bone tissue, thus enhancing bone density.

Bone density is a critical factor in bone health, as it determines the strength and resilience of your bones. Higher bone density means that your bones are less likely to break or fracture, making them better equipped to endure the test of time. This adaptation to stress and increased bone density is one of the most significant and often overlooked benefits of weightlifting.

Regularly engaging in weightlifting exercises, such as squats, deadlifts, or bench presses, is like sending a signal to your bones that they need to become stronger to meet the demands of your workouts. This adaptive response results in denser, more robust bones, safeguarding your overall bone health. So, if you've ever wondered if lifting weights could genuinely make your bones stronger, the answer is a resounding yes. It's not just about gaining muscle; it's about investing in the long-term health and resilience of your skeletal structure.

Can Weight Lifting Reverse Osteoporosis?

Osteoporosis, a term that often conjures images of fragile bones and the elderly, is indeed a concerning condition. It is characterized by a reduction in bone density, which renders bones more susceptible to fractures. While it's true that osteoporosis is commonly associated with the natural aging process, it's not a foregone conclusion that we have to accept weakened bones as an inevitable part of growing older. Weightlifting, among other strategies, emerges as a powerful tool in managing and, in some cases, reversing the effects of osteoporosis.

The key to understanding how weightlifting can combat osteoporosis lies in its unique ability to stimulate bone growth and increase bone density. As mentioned earlier, weightlifting exercises stress our bones in a controlled and progressive manner. This stress is precisely what prompts the body to bolster bone density. The increased stress from lifting weights effectively tells the body, "Our bones need to be stronger to withstand this."

Osteoporosis is characterized by a loss of bone density, which makes bones brittle and more prone to fractures. By engaging in weightlifting, individuals with osteoporosis can work to reverse this decline in bone density. Over time, with consistent weightlifting, bone-forming cells, known as osteoblasts, become more active, generating new bone tissue. This process leads to improved bone density and, consequently, stronger bones.

However, it's essential to approach weightlifting with caution if you have osteoporosis. Consulting a healthcare professional is crucial before embarking on a weightlifting regimen. They can assess your individual condition, provide guidance on the types and intensity of exercises that are safe for you, and ensure that you're taking necessary precautions to prevent injuries. Weightlifting can indeed be a powerful ally in the battle against osteoporosis, but it's not a one-size-fits-all solution.

In summary, the answer to whether weight lifting can reverse osteoporosis is a resounding yes, provided it's done with proper guidance and precautions. Weightlifting has the potential to boost bone density, making bones less susceptible to fractures. It's a testament to the adaptability and resilience of our bodies, even in the face of challenging conditions like osteoporosis. With the right approach, weightlifting can be a transformative tool in regaining bone strength and overall health.

What Is the Best Exercise to Increase Bone Density?

The quest for increased bone density often leads us to ponder which exercises can deliver the most significant benefits. While numerous activities can contribute to better bone health, weightlifting stands out as one of the most effective approaches. However, within the realm of weightlifting, certain exercises have proven to be particularly potent in promoting bone density.

When we speak of the best exercises to enhance bone density, it's impossible to overlook the triumvirate of weightlifting movements: squats, deadlifts, and bench presses. These exercises are not only fundamental to any weightlifting routine but also shine as bone-strengthening powerhouses.

Squats: Squats are renowned for their comprehensive impact on the body, working multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back. They also place a substantial load on the bones of the lower body. When you squat, your leg bones bear a considerable amount of weight, and this stress triggers the creation of new bone tissue, increasing bone density. Squats are like a one-stop shop for building muscle and bones.

Deadlifts: Deadlifts are another formidable exercise for enhancing bone density. They primarily target the muscles in your lower back, glutes, hamstrings, and the entire posterior chain. The act of lifting a heavy barbell from the ground places significant stress on your spine, hip, and leg bones. This stress stimulates bone-forming cells, fortifying your bones over time.

Bench Presses: While bench presses predominantly focus on the muscles of the chest, shoulders, and triceps, they also require engagement of the bones in the upper body. Your shoulder blades, collarbones, and ribs are essential for stabilizing your upper body during this exercise. Over time, the bones in your upper body adapt to this stress by becoming denser.

The reason these exercises are particularly effective for increasing bone density is their ability to place substantial stress on the bones. This stress serves as a stimulus for the body to reinforce bone density. It's a remarkable example of how our bodies adapt to meet the demands we place upon them.

To maximize the bone-strengthening benefits, it's crucial to incorporate these exercises into your weightlifting routine. While these exercises might seem challenging at first, their long-term benefits for bone health are undeniable. As with any exercise program, it's advisable to start with appropriate weights, maintain proper form, and progress gradually to reduce the risk of injury. When it comes to enhancing bone density, these compound exercises are truly among the best options available.

Does Lifting Increase Bone Thickness?

Indeed, lifting weights can have a remarkable impact on increasing bone thickness. To understand this phenomenon, let's delve into the fascinating science behind how lifting heavier weights can result in thicker, denser bones.

When you engage in weightlifting and progressively increase the amount of weight you lift, you subject your bones to more significant stress. This stress on your bones is a critical part of the process and serves as the impetus for bone adaptation. In response to this stress, the body initiates a remarkable sequence of events.

1. Osteoblast Activation: As you lift heavier weights, bone-forming cells called osteoblasts become more active. These diligent cells play a pivotal role in building new bone tissue.

2. Bone Remodeling: The increased stress on the bones sets in motion a process known as bone remodeling. In this process, the body starts breaking down older bone tissue and replacing it with fresh, denser bone. This is akin to a natural upgrade for your bones.

3. Increased Bone Thickness: Over time, the cumulative effect of these adaptations results in thicker bones. The new bone tissue is denser and more robust, contributing to enhanced bone thickness.

This increased bone thickness is vital for bone health and overall strength. Thicker bones are better equipped to withstand various stressors and forces placed upon them, reducing the risk of fractures and other bone-related issues.

While weightlifting's primary objective may be to build muscle strength and definition, it's a remarkable side effect that it also bolsters bone thickness. This interplay between muscle development and bone adaptation highlights the intricate balance of our musculoskeletal system.

It's important to note that, to achieve these bone-thickening benefits safely and effectively, it's crucial to approach weightlifting with proper form and gradual progression. Starting with weights that are suitable for your current level of strength and steadily increasing the load will help prevent injuries while promoting bone health.

The Heaviest Weight Lifted and Its Impact on Bone Health

One of the key tenets of weightlifting and its profound impact on bone health is the notion of challenging oneself by lifting the heaviest weight possible. This concept, known as "progressive overload," is not just about building impressive muscles; it also plays a pivotal role in enhancing bone strength.

The connection between lifting heavy weights and bone health is intrinsically linked to the body's remarkable ability to adapt to increased stress. When you lift weights, especially heavier ones, your bones are subjected to a more substantial load. This is where the magic happens. As the skeletal system perceives this heightened stress, it responds by initiating a series of adaptive processes.

1. Bone Density: The first and most crucial response is an increase in bone density. This means that the bone tissue becomes denser, and in turn, stronger. This is achieved through the stimulation of bone-forming cells called osteoblasts. These cells become more active, contributing to the creation of new, denser bone material.

2. Bone Remodeling: In addition to enhancing bone density, lifting the heaviest weights also triggers a process known as bone remodeling. This is where the body essentially renovates its bones. Older bone tissue is broken down and replaced with fresh, robust bone material. This is the body's way of ensuring that your bones can meet the increased demands placed upon them.

The impact of lifting the heaviest weights isn't just superficial; it extends to the very core of your bone structure. This profound change leads to stronger bones that are more resilient to the challenges of daily life. It reduces the likelihood of fractures and other bone-related issues, making it a crucial component of overall bone health.

As mentioned earlier, the principle of progressive overload is integral to reaping the bone-strengthening benefits of weightlifting. This means that as your strength improves, you should continuously strive to lift heavier weights. By consistently pushing your limits and gradually increasing the load, you ensure that your bones continue to adapt and become denser over time.

So, the next time you're contemplating whether to challenge yourself with the heaviest weight you can handle, remember that you're not just building muscle – you're investing in the long-term health and resilience of your bones. It's a powerful reminder of the interconnectedness of our musculoskeletal system and the incredible adaptability of our bodies.

How to Strengthen Bones Naturally

While weightlifting undeniably plays a crucial role in enhancing bone strength, it's not the sole path to achieving robust bones. There are various other natural methods that can complement your efforts and contribute to overall bone health.

Dietary Choices: Proper nutrition is fundamental to bone health. Calcium and vitamin D are two essential components. Calcium provides the building blocks for bone density, while vitamin D helps in its absorption. Ensure your diet includes calcium-rich foods like dairy products, leafy greens, and fortified foods. Additionally, consider vitamin D sources such as fatty fish, eggs, and sunlight exposure. If your diet doesn't meet these requirements, supplements can fill the gap.

Physical Activity: Beyond weightlifting, regular physical activity is essential for bone health. Weight-bearing exercises, such as walking, jogging, and dancing, stimulate bone formation. They encourage the body to maintain and increase bone density, helping to keep bones strong and resilient.

Healthy Body Weight: Maintaining a healthy body weight is another critical factor. Excess weight can strain your bones, particularly those in the lower body, making them more susceptible to damage. On the other hand, being underweight can weaken bones. Strive for a balanced weight that supports your overall health and well-being.

Lifestyle Choices: Certain lifestyle habits can significantly impact bone health. Smoking, for instance, is associated with reduced bone density and an increased risk of fractures. Excessive alcohol consumption can also harm bones. Moderation is key when it comes to these habits. Reducing or quitting smoking and limiting alcohol intake can promote better bone health.

Adequate Sleep: Quality sleep is essential for overall health, and it also plays a role in bone health. During deep sleep, the body repairs and rebuilds bone and tissue. Prioritizing a regular sleep schedule and aiming for 7-9 hours of restful sleep each night can support your body's natural bone maintenance processes.

Regular Check-Ups: Finally, regular check-ups with your healthcare provider are essential. They can assess your bone health, identify any deficiencies or concerns, and recommend appropriate interventions or treatments, if necessary. Early detection and proactive management are critical for maintaining bone health.

Incorporating these natural approaches alongside weightlifting into your lifestyle can help create a comprehensive strategy for strengthening your bones. It's important to recognize that bone health is a holistic endeavor, and these practices collectively contribute to your overall well-being. By making informed choices and adopting these habits, you can enjoy the benefits of strong and resilient bones for years to come.

The Relationship Between Exercise, Physical Activity, and Bone Strength

The intricate dance between exercise, physical activity, and bone strength is a compelling tale of how our bodies adapt to the demands we place upon them. It's a story that underscores the profound impact of movement on our skeletal system and the importance of a well-rounded approach to bone health.

Exercise, particularly weightlifting, stands as a potent catalyst for bone strength. The act of lifting weights places stress on our bones, prompting them to become denser and more robust. This increase in bone density is a hallmark of stronger bones and reduced susceptibility to fractures. Weightlifting, with its focus on resistance and progressive overload, is a powerful ally in the quest for enhanced bone health.

But the story doesn't end with weightlifting alone. Weight-bearing exercises like walking and running also play a pivotal role in maintaining bone health. These activities, characterized by the impact and force they generate as we move, stimulate the body to continually invest in bone density. The bones adapt to meet the demands of these weight-bearing exercises by becoming denser and more resilient.

Staying physically active is an essential part of the equation for bone health. It's not just about the specific type of exercise but the consistent engagement in physical activities that require your bones to work. Whether it's a brisk walk in the park, a jog around the neighborhood, or a session of weightlifting at the gym, these activities contribute to maintaining bone density and overall bone strength.

Diversity in exercise is also a key theme in the tale of bone strength. Incorporating a variety of exercises into your routine ensures that different muscle groups and bones are engaged. This holistic approach ensures a comprehensive strengthening of your skeletal system.

The relationship between exercise, physical activity, and bone strength is not merely a one-way street. It's a dynamic and reciprocal connection. As you exercise, your bones become stronger, reducing the risk of fractures and other bone-related issues. In return, strong bones allow you to engage in physical activities with confidence, reinforcing your overall health and well-being.

In conclusion, the narrative of exercise and bone strength is a story of resilience and adaptability. Weightlifting and weight-bearing exercises are protagonists in this tale, with their ability to stimulate bone density. But it's also a story of balance, where diversity in exercise and consistent physical activity play essential supporting roles. By actively participating in this narrative, you're not only writing a healthier future for your bones but also embracing a more vibrant and active lifestyle.

Weight Management for Better Bone Health

Maintaining a healthy weight is not only vital for overall well-being but also plays a significant role in preserving bone health. Our weight impacts the stress that our bones endure and how well they can support our bodies. It's a pivotal piece of the puzzle in the quest for strong and resilient bones.

Excess body fat can place undue stress on your bones, particularly the weight-bearing bones like those in the legs and spine. This increased mechanical load can lead to various musculoskeletal issues and compromise bone health. It's akin to the bones carrying a heavier burden than they are naturally equipped for, and over time, this can lead to damage and reduced bone density.

One of the effective strategies for weight management and promoting better bone health is weightlifting. Weightlifting not only contributes to building muscle but also aids in weight control. Muscle is metabolically active tissue, which means it burns calories even when you're at rest. The more muscle you have, the more efficient your body is at burning calories. This can assist in weight management and reduce excess body fat, subsequently alleviating the strain on your bones.

Additionally, a balanced diet is an essential companion to weightlifting in the pursuit of weight management. Proper nutrition ensures that you're providing your body with the necessary nutrients for muscle development and maintenance while managing your calorie intake effectively.

When you maintain a healthy weight through a combination of weightlifting and balanced nutrition, you reduce the mechanical load on your bones, allowing them to function optimally. Your bones are then better equipped to support your body's weight without succumbing to excessive stress. This, in turn, supports better bone health and reduces the risk of bone-related issues.

In conclusion, weight management is a key player in the symphony of bone health. It's not just about aesthetics or the number on the scale; it's about the long-term well-being of your bones. Weightlifting, coupled with a balanced diet, can be your allies in this journey. By maintaining a healthy weight, you are not only enhancing your bone health but also embracing a healthier and more active lifestyle.

Boosting Energy Levels with Weightlifting

The benefits of weightlifting extend far beyond the realm of muscle and bone. One of the remarkable side effects of this physical activity is its capacity to infuse you with newfound energy. The relationship between weightlifting, energy levels, and overall vitality is an intriguing journey into the world of fitness and well-being.

Regular physical activity, weightlifting included, is a dynamic catalyst for improved energy levels. Engaging in weightlifting sessions not only strengthens your muscles and bones but also has a profound impact on your cardiovascular health. As you lift weights, your heart rate increases, pumping oxygen-rich blood to various parts of your body, including your brain and muscles. This enhanced blood flow serves as a natural energy booster.

But the benefits don't stop there. Weightlifting enhances your overall physical fitness and endurance. It helps you build stamina and resilience, making everyday activities feel less taxing. With increased energy, you're more likely to stay active, both inside and outside the gym. This is a virtuous cycle. The more active you are, the more energy you have, and the more energy you have, the more active you want to be.

Weightlifting also contributes to mental clarity and a sense of well-being. The release of endorphins, often referred to as "feel-good" hormones, during and after a workout can elevate your mood and reduce stress. When you feel better mentally, it's easier to stay active and maintain a positive outlook on your fitness journey.

This enhanced energy has a significant impact on your bone health. When you have more energy, you're more inclined to engage in weightlifting and other physical activities. Consistency is a key factor in reaping the benefits of weightlifting for your bones. The more you can integrate weightlifting into your routine, the more robust and resilient your bones become.

In summary, the relationship between weightlifting, energy levels, and bone health is an interconnected web of physical and mental well-being. Weightlifting not only strengthens your bones but also boosts your overall vitality. It enhances your cardiovascular health, elevates your energy levels, and fuels a cycle of continuous activity. As you embark on your journey to better bone health through weightlifting, you're not only investing in your skeletal strength but also in a more energetic and vibrant life.

Muscle Strength and Its Connection to Bone Health

The intricate relationship between muscle strength and bone health is a testament to the synergy of our body's structural components. These two elements are deeply interlinked, and weightlifting is the bridge that connects them, fortifying the partnership between muscles and bones.

Weightlifting is a powerful catalyst for muscle growth. As you engage in weightlifting exercises, your muscles respond to the resistance by becoming stronger and more developed. This increased muscle mass is not only aesthetically pleasing but also plays a pivotal role in supporting your bones.

The forces exerted on your bones during weightlifting are significant. The act of lifting weights places a unique form of stress on your bones, different from what they experience during weight-bearing activities. This mechanical load stimulates your bones to adapt and become denser. As a result, your bones gain in density and strength, which is a hallmark of robust bone health.

But the connection goes even deeper. Strong muscles act as natural protectors for your bones. They provide an additional layer of defense, shielding your skeletal structure from external forces and potential injuries. When your muscles are well-developed and powerful, they contribute to enhanced balance and stability.

This balance and stability are critical in reducing the risk of falls and fractures, particularly in older adults. A robust musculoskeletal system, where muscles and bones work in harmony, can prevent accidents and enhance the overall quality of life.

In essence, the connection between muscle strength and bone health is like a symbiotic relationship. Weightlifting is the instrument that strengthens both components, creating a harmonious partnership. As you work to build muscle strength, you're also promoting bone density and, in turn, overall bone health.

Shedding Body Fat and Aiding Weight Loss

Weightlifting is often associated with bulking up, but it's also an excellent tool for shedding body fat and aiding weight loss. The connection between weightlifting, metabolism, and the reduction of excess body fat is a fascinating journey into the world of fitness and health.

As you engage in weightlifting, your body undergoes a transformation. You're not only building muscle but also supercharging your metabolism. Muscle is a metabolically active tissue, which means it requires energy (calories) to maintain itself. The more muscle you have, the higher your resting metabolic rate becomes. This means that even when you're not actively working out, your body is burning more calories.

This metabolic boost is a game-changer when it comes to weight loss. The additional calories your body consumes to maintain muscle mass create a calorie deficit, which is essential for shedding excess body fat. Weightlifting, therefore, contributes to both weight loss and the reduction of body fat.

The impact on your bone health is two-fold. Firstly, weight loss has a positive effect on your bones. Excess body weight places undue stress on your bones, especially those that bear the brunt of your weight, like those in your legs and spine. Shedding body fat reduces this mechanical load, relieving the strain on your bones.

Secondly, weightlifting, with its focus on resistance and progressive overload, complements the weight loss journey. It helps you sculpt your body, replacing fat with lean muscle. The denser your muscles become, the better they support your skeletal system. This, in turn, strengthens your bones and reduces the risk of bone-related issues.

Conclusion

Incorporating weightlifting into your fitness routine offers not only visible muscle gains but also hidden benefits for your bone health. It can increase bone density, reverse osteoporosis, and promote stronger, thicker bones. Remember to consult with a healthcare professional before starting any new exercise regimen, and always prioritize proper form and safety in your weightlifting practice. Your bones will thank you for it.

[hellflcmes]

Sense  and  other  specific  headcanons

What  does  your  muse  smell  like  ? He smells like a campfire. One that has been going for a few hours and has developed that rich smokey smell. His natural scent increases a bit depending on how much he has used his quirk. If he’s been working or just finished a work out there is the underline scent of sweat but usually the smokey smell covers it up. When it comes to colognes Enji prefers to more woodsy-smelling ones, usually something like sandalwood. Though he would only wear such a thing if he’s going out with friends or a partner or to some social event.

What  do  your  muse’s  hands  feel  like ?  His are rough and calloused. From training and working so much, he’s roughed them up over the years. He doesn’t do much in terms of trying to take care of them. Now that he’s on the path of redemption, he sort of sees them as a small reminder of what he’s done. Hence his lack of care for how his hands are.

What  does  your  muse  usually  eat  in  a  day ? Not much for someone his size actually. He’s a workaholic and usually, his focus is on that rather than taking care of himself. When he does either remember to eat then it’s usually something quick. The only time he will take the time to eat is if someone sits him down and makes him something. It does sort of depend on who it is. He will always make the time to sit down and eat anything Fuyumi makes him. If he’s with a partner who cooks then he will put in the same effort. For example, he will always make sure to get the box lunch Do makes him. He also knows if he doesn’t eat it then his tiny wife will most likely deadlift him out of spite.

Does  your  muse  have  a  good  singing  voice ?  No, he doesn’t and don’t even try to get him to. The guy will either just give you his typical grump scowl or literally leave the room.

Does  your  muse  have  any  bad  habits  or  nervous  ticks ? May not seem like a bad habit, but if something is going wrong then Enji just locks himself in his gym and works out all of his negative feelings. He can spend hours in there and it doesn’t matter if he had just gotten off of his shift of hero work. This is why it can be foreseen as a bad habit. Enji can literally overwork his muscles and tire himself out where dragging himself to bed takes a great deal of effort. It’s something he’s working on and it actually becomes a little easier for him to deal with if he has a caring partner.

What  does  your  muse  usually  look  like/wear ? Outside of his hero costume, Enji tends to wear plain casual wear. Usually, they’re all well made, possibly from a high-end fashion designer, but never anything flashy. Due to his size, both in height and bulk, he tends to struggle a little with finding things that fit him and look good. Most of the time he will rely on someone, usually Fuyumi, to tell him if he looks alright. If he’s with someone and they wish to dress him up then he’s willing to go along with it simply because he believes their tastes are better than his. This is especially true for his verse where he’s married to Do. He actually enjoys that she wants to wear matching outfits

Is  your  muse  affectionate  ?  How  so  ?  Surprisingly yes he is affectionate. He tends to show it in more private moments. He is trying to be more affectionate with his kids, mostly Fuyumi, as he does better with showing his feelings than using words. Though he’s more prone to be affectionate with a partner than his kids. Yet again, he doesn’t usually do PDA but he will do small things like small touches here and there, standing close to his partner, and even brief hand-holding. But at home, he becomes a big snuggler. There is a reason why Do has nicknamed him Teddybear.

What  position  does  your  muse  sleep  in ?  Whatever position he lays down in is the position he will wake up in. Enji doesn't tend to move that much during the night. He is a light sleeper; the smallest sound will wake him up, and usually, he prefers positions he can easily get out of bed from. However, if he has a partner then he will usually just situate himself to their preferences. Do loves to sleep on top of him so he’s gotten used to sleeping on his back and with her sprawled on his chest. Enji actually struggles to fall asleep if she's not on top of him after a certain point.

Could  you  hear  your  muse  in  the  hallway  from  another  room  ?  Sort of. He’s a big guy so being stealthy isn’t exactly something that comes naturally to him. He does try his best to be quiet but he could possibly be heard in a hallway if someone listens closely as he moves about. Unless truly angered, Enji doesn’t raise his voice. If he does outside of his emotions then it stays on the battlefield.

tagged by: @hatecharred , @strawberrywings , @multianime (Thank you all for tagging me!) tagging: anyone who wishes to do it u w u

[stay-healthy-org]

4 Workout Mistakes Us Old Guys Need To Fix

4 Workout Mistakes Us Old Guys Need To Fix - Yeah I said it, "..Us Old Guys...". I'm 55 and I feel it every day. What do I do? I fight back, hehehe. So, if you JUST HIT THE big 4-0 (or maybe the big 5-0, or 6-0?) and now you’re worried about things like mobility and work out longevity, don't worry TOO much. There's less reason to worry than you may think. Just because you’re 40 or 50 doesn’t mean that you’re out of your prime. Truth is, you still have plenty of time to condition your body for optimum mobility, to look better, get stronger, and even MORE athletic as you age.

What is you fitness age?

There are those people who think the day you turn 40 is the day that proverbial downward fitness and health spiral begins. That's an extreme reaction. But that’s not to say your body isn’t going through some changes, cause it is. Your testosterone is likely decreasing, and there may be a reduction in your tendon and ligament vascularity also. Injuries may be more frequent. Also, you likely find you need an extra day or more to recover after working out, especially an intense workout. Something about that number freaks out, and for good cause. You’re used to a certain level of fitness then, all of a sudden the aches and pains kick in. You find that you tire more easily. Many feel that their training needs to change and that they’re on the downswing in terms of athleticism. It doesn't need to be that way. Now, you don’t have to make massive, dramatic changes to your workouts,—but you will have to be a little smarter about your training. That includes fixing some mistakes and bad habits you might have developed.

4 Workout Mistakes Us Old Guys Need To Fix

You (only) Don't Train for Power One trap many forty & fifty-somethings fall into is to slip into a pattern of the same ole workouts, never expanding beyond the old standard of 5 sets of eight to 10 reps, while placing most—maybe too much—of their focus on elements such as time under tension.

Power is great but it's not all there is. Now, from a strength and muscle building standpoint, there’s nothing wrong with that. However, overlooking one exercise essential, training for power, cannot be overlooked no matter your age. It doesn’t have to be crazy or complicated or require endless sets of power cleans, but without maintaining some form explosive training, you will lose it, and quickly. How to Fix It: It’s no secret that we LOVE kettlebells here. So, a good start is adding an exercise like kettlebell swings into your routine. Just three sets of 10 to 20 reps, a few times a week will help you create and maintain a lot of explosive body power. You can also intertwine power training in ways you haven’t before like being more forceful with your big lifts, like maybe using lighter weight in you bench presses, squats, and deadlifts. Three sets of three to five reps will have feeling powerful at any age.

4 Workout Mistakes Us Old Guys Need To Fix

You're Training Too Heavy You may have felt good back in your high school football days (queue Al Bundy meme here – GO POLK HIGH! LOL) through your twenties loading as much weight as possible and going for your bench press max every day. Now, don’t even think about doing something like this. It does little at this point of your fitness life unless you're willing to deal with the punishment.

How to Fix It: Done over too long a period, all that heavy weight will take its toll on your joints. Your 40s are the time to begin train more comfortably in the six to eight rep range (or even eight to 10). And while creating some TUT (Time under tension) is good, you’re still able to move load, and still be joint friendly—a long-term win-win.

You Don't Do Enough Isolation Exercises We all may have noticed that modern trends push for more of multi-joint lifts than before. That CAN be a good thing, especially when strength gains are concerned. But at the same time, it’s wise for your workout to include a few complementary isolation lifts to the plan. How to Fix It: Think about adding two iso moves in each workout to help complement the deadlifts and squats and so forth. This gives you a chance to add some additional volume which in turn will help to elicit hypertrophy. If it’s leg day, then try leg extensions and curls following your squats. If back day has you doing pullups and rows, add a few preacher curls and standing curls. Hopefully, you get the idea. This will help you pile up volume without crushing your joints.

4 Workout Mistakes Us Old Guys Need To Fix

You Don't Do Enough Cardio With all the focus on weights, it becomes convenient to neglect the cardio and conditioning portion of your workouts. Not attacking that energy system isn’t very wise when it comes to longevity. Your metabolism begins slowing down after 40, so it’s critical to burn calories elsewhere. This is why it’s important to elevate your heart rate. How to Fix It: 10-20 minutes of activity is a good place to start. Whatever you're doing doesn’t have to be long and repetitive, and you can slot it toward the end of your workout. Hit the treadmill or row machine or bike and just move at a steady consistent pace. Push it a bit more oomf into it by adding 30 seconds on/off interval training as well. A long run, even picking up the weight training pace are ways to add cardio to your workout. We mentioned kettlebells earlier (of course we did). Utilizing kettlebells and your primary strength workout tool with add the cardio-conditioning element with every routine. You kill 2 birds with one kettlebell.

There's a lot of stuff when you were under 40 that you could skip. You can't skip conditioning (cardio) anymore. As long as you don't skip it. You're still going to continue to move toward your goals so avoid those mistakes and let's keep those gains happening. Hope that helps. Getting older doesn’t have to suck. Keeping fit and healthy can last well into our elder years, there’s no reason it shouldn’t. So, do yourself a favor and start incorporating these ideas into your daily fitness routines. Let us know what happens. Read the full article

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Unlock Your Full Potential with Functional Training in Perth: The Ultimate Guide to Functional Training Gyms

In the ever-evolving world of fitness, functional training has emerged as a powerhouse trend, helping people of all fitness levels build strength, mobility, and endurance. If you live in Perth and are looking for a dynamic workout that goes beyond the traditional gym setup, then functional training might be just what you need. At Functional AF, we’re passionate about providing a holistic fitness approach that mimics real-life movements to prepare your body for daily activities, sports, and much more.

But what exactly is functional training? How does it benefit you, and why should you choose a functional training gym in Perth like ours? Let’s dive into these questions and discover how Functional AF can help you achieve your fitness goals.

What is Functional Training?

Functional training is a workout philosophy that focuses on movements and exercises that mirror the activities you perform in your day-to-day life. Instead of isolating one muscle group, functional training emphasizes full-body movements that improve balance, coordination, flexibility, strength, and overall body functionality. Whether you’re carrying groceries, lifting your kids, or playing sports, functional training enhances your ability to move efficiently and safely.

Unlike traditional strength training, where machines may limit your range of motion, functional training typically uses free weights, resistance bands, kettlebells, and bodyweight exercises to challenge multiple muscle groups at once. Movements like squats, lunges, deadlifts, and push-ups are staples of this training, often performed in circuits or dynamic routines that increase cardiovascular health as well.

Benefits of Functional Training

There are numerous benefits to incorporating functional training into your fitness regime, especially when you work out at a specialized functional training like Functional AF:

1. Improves Daily Functionality

The main focus of functional training is to improve the way you move and function in daily activities. From bending down to pick up heavy objects to maintaining posture while sitting at a desk, this type of training enhances your overall body mechanics.

2. Boosts Core Strength

Many functional exercises target the core muscles, which are crucial for stability and strength. A strong core reduces the risk of injury, improves posture, and enhances performance in sports or any other physical activity.

3. Enhances Flexibility and Mobility

Functional training focuses on movement patterns, increasing your range of motion and flexibility. Exercises like lunges, squats, and overhead presses improve mobility, allowing you to move freely and without discomfort.

4. Increases Strength

Though functional training uses lighter weights or bodyweight, the compound movements engage multiple muscle groups, building strength and endurance. Over time, you’ll notice gains in both physical strength and stamina.

5. Improves Balance and Coordination

By engaging stabilizing muscles, functional training improves balance and coordination. This is especially important as you age, as it reduces the risk of falls and injuries.

6. Burns Fat and Builds Lean Muscle

Functional training involves high-intensity movements that elevate your heart rate, making it a great workout for burning fat. Combined with strength exercises, it builds lean muscle, giving your body a toned appearance.

Why Choose Functional AF?

At Functional AF, we pride ourselves on offering the best functional training gym experience in Perth. Here’s what makes us stand out:

1. Expert Coaching

Our coaches are experts in functional training and are dedicated to helping you achieve your fitness goals. Whether you’re a beginner or an experienced athlete, our team will guide you through proper form, technique, and tailored workouts to ensure maximum results.

2. Tailored Workouts

We understand that no two people are the same. That’s why we offer customized workout plans that align with your fitness level and personal goals. Whether you’re looking to lose weight, build muscle, improve mobility, or prepare for a specific event, our trainers will design a program just for you.

3. Supportive Community

One of the best parts about training at Functional AF is our strong sense of community. Our gym isn’t just a place to work out—it’s a space where people support, motivate, and push each other to succeed. You’ll find an encouraging environment that keeps you accountable and excited to reach your fitness milestones.

4. Innovative Equipment

Our gym is equipped with top-of-the-line functional training tools, including kettlebells, resistance bands, battle ropes, medicine balls, and more. This variety ensures you never get bored with your workouts and can target different muscle groups for well-rounded development.

5. Flexible Classes

We offer a range of classes to suit different fitness levels and schedules. Whether you prefer morning, afternoon, or evening workouts, you’ll find a class that fits your routine. Our programs include HIIT (High-Intensity Interval Training), strength-based circuits, mobility work, and more.

Functional Training in Perth: A Growing Trend

Perth’s fitness scene has seen a significant rise in the popularity of functional training. As people become more aware of the importance of training for real-life movement, functional training gyms are popping up across the city. At Functional AF, we’re proud to be leading this movement by offering state-of-the-art facilities, expert coaching, and a community that supports your fitness journey.

If you’ve been stuck in a fitness plateau or looking for a workout that challenges both your body and mind, it’s time to give functional training a try. With our dedicated team at Functional AF, you’ll experience firsthand how functional training transforms your fitness routine, enhances your performance, and improves your overall quality of life.

Final Thoughts: Start Your Functional Training Journey Today

Functional training is more than just a workout—it’s a way to build strength and resilience for everything life throws your way. Whether you want to improve your fitness, boost your athletic performance, or simply stay healthy, our functional training in Perth is ready to help you reach your goals.

Visit Functional AF today and experience the benefits of functional training for yourself. With tailored programs, expert coaches, and a vibrant community, we’re here to support you every step of the way. Let’s get functional and unlock your body’s full potential!