#what muscles does deadlift work

[myworkoutdiet]

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[peachglazewrites]

soo i’m on the girls powerlifting team at my school (currently omw to a meet wish me luck) and it got me thinking abt what sports would abby do/how well would she be at powerlifting yk

what sports do you think she would be in 👀

a/n: hey!!! first of all GOOD LUCK AT YOUR MEET OMG??? that's so beyond cool!!

second of all!! I had such a big think about this and I decided to do it as a silly little headcanon post ♡︎ AND THIRD I don't play sports… I played basketball in high school for a few years and that was IT so please excuse my poor poor googling attempts </3

hope you enjoy!! ♡︎

𝚠𝚘𝚛𝚍 𝚌𝚘𝚞𝚗𝚝: 1k

˗ˏˋ𝚊𝚋𝚋𝚢 𝚊𝚗𝚍𝚎𝚛𝚜𝚘𝚗 𝚜𝚙𝚘𝚛𝚝 𝚑𝚎𝚊𝚍𝚌𝚊𝚗𝚘𝚗𝚜´ˎ˗

: ̗̀➛ 𝚙𝚘𝚠𝚎𝚛𝚕𝚒𝚏𝚝𝚒𝚗𝚐

★ 100% would be into powerlifting I feel like that's hardly a headcanon at this point! We know in canon that she's on the leaderboard for the women's bench press (205lbs btw) in the WLF fitness club, so I feel like she would enjoy deadlifts and squats too!

★ Abby thrives on having a perpetually moving goal. She loves that she always has something to work on and improve, a reason to push herself. She's so incredibly dedicated in what she does, and so I can see her taking this as seriously as she needs to!

★ Abby would be hesitant about getting a coach when she starts out, which can be for a lot of reasons but mostly out of the need to be in control. She hated the idea of having someone else do her numbers and tell her what to do? It's her body, so obviously she knows what she's doing.

★ But after not seeing much progress or struggling with a certain element she tells herself she'll do a single coached session to get over this and that'll be it. But the improvements after one session were enough for her to reconsider, and so after some shopping around she found her current coach and they've been working together since.

: ̗̀➛ 𝚋𝚘𝚡𝚒𝚗𝚐

★ Abby would pick up boxing when Owen did, joining group sessions. Owen liked it, and found a lot of the benefits in it that he wanted, but kind of fell off with attending sessions and decided to keep up with it somewhat casually. Abby was the complete opposite. She quickly moved from working in a group setting to finding a private studio and trainer, training on a dedicated schedule.

★ She loves the way it makes her feel. Boxing isn't just about the arms, and she lives for the strain and ache in her muscles of her legs and abdomen. It also provides her an outlet, a truly cathartic way of unloading all of her stress and emotions she'd rather not talk about.

★ One of the trainers at the studio pulls her aside one day and asks if she can help out a friend of theirs. He owns a studio downtown that does junior classes, and their regular trainer has called in sick. They need someone to cover. Abby refuses, says absolutely not, but then she learns she'll get paid and eventually she agrees.

★ Surprise surprise, she loves it. There's something about how enthusiastic the kids are, how excited they are to learn and grow. A contagious optimism that kids exude. She's employed within the month.

★ The boys think she's super cool, amazed by her bulk and her broadness. But it's the three girls in the class that make her want to do this, want to be a role model. The way their confidence boosts every class, how they become just as eager to jump in and join as the boys are.

★ One of them runs up to her during a water break one day to show her her arms, flexing in the way an 11 year old thinks flexing works, boasting about how she can feel herself getting stronger-- just like her. That's what breaks Abby, makes her realise that yeah, she can do this. She wants to be someone these kids will look up to.

: ̗̀➛ 𝚛𝚘𝚌𝚔 𝚌𝚕𝚒𝚖𝚋𝚒𝚗𝚐

★ Now look… I know she's scared of heights, but I honestly think that Lev would introduce the sport to Abby in an attempt to work through her fear of them.

★ Lev's a little speed demon, scrambling and climbing up the rock wall in no time. The first time he convinces Abby to come with him, she stands at the sidelines and calls him a show off. It takes a while but he eventually gets her harnessed up and climbing along the lower sections.

★ It takes an embarrassingly long time in her eyes for to get used to things. The feeling of being so high up, to ignore the vertigo. Lev, as much of a smart ass as he is, helps her through it all, always a few feet above her and goading her on.

★ Lev's number one way to motivate Abby is to prod at her competitive streak, her pride. It works every time, and he gets Abby chasing after him up the wall without her even realising it, cursing and playfully arguing with him the whole way.

★ It's not a sport Abby would ever do by herself, and she somewhat doubts she'd want to do it with anyone but Lev. She doesn't trust anyone to do this kind of thing with, except for Lev. He knows just how to push her, motivate her, talk her down from a panic attack without making her feel embarrassed and like shit afterwards.

okay here me out... this is next one is SUPER self indulgent but I literally can't stop thinking about it....

: ̗̀➛ 𝚛𝚘𝚕𝚕𝚎𝚛 𝚍𝚎𝚛𝚋𝚢

★ Abby 100% is the team captain, and she runs that shit like it's her actual job. Not just in training, but with everything that comes with being captain. Developing rosters, taking care of injured teammates, organising team bonding activities, helping out with uniforms.

★ Mel, Nora, Leah, and Yara are also all on the team, and when the five of them get lined up together for a jam it's carnage in the rink. They tear it UP.

★ Abby really enjoys it, as it works out parts of her body that she wouldn't prioritise otherwise. The strain in her muscles after practice or a game makes her feel good, accomplished.

★ Abby also enjoys and cherishes the team aspect of it, even though she's a bit of a hardass and has these girls working HARD. She cares a lot about her team, and will do anything for them. She has a bad habit of letting rink-talk get to her sometimes, but that comes from her being so competitive and fiercely protective of her team.

Why do I want to write a roller derby au… team captain Abby and Reader who goes to every game of theirs because she has a huuuge crush on her, but doesn't realise that Abby spots her in the audience every single time and feels the same way!!! Someone finish all my WIPs for me I need to write this…

[polo-drone-001]

SEED. SWEAT. SNOOZE.

#GoldDay | Ezan the Emir’s Daily Grind

🕔 4:55 A.M. – Prince Problems Before Dawn

Before the sun even peeks up, I’m already by my boy’s bed. Nah, not “boy” like back in Percival’s days. Things changed. He asked to carry my SEED, asked from the heart. So, Freyr blessed him. Our Elias. Our son now. Mine. Ours. The Prince.

He’s huge, tall, beefy, a full-grown Arab stallion, but acts like he’s five in the morning. Wrapped around that stuffed stag he calls Mr. Stag, pulling the sheets tighter, whining like:

“Baba, not yet. Mr. Stag says no prayer without pancakes…”

I chuckle, brush the curls off his forehead, and kiss it.

“Time for fajr, ya habibi.”

Elias groans. But he obeys. Always does, for his father.

🕡 6:30 A.M. – Butlers, Buns, and Lost Jocks

Downstairs, Maksoud’s already on it. That’s Maximus now, Arabized, shaved, sharp. He bows and says,

“Good morning, Sayyid.”

Smooth as fresh cardamom. Amir’s brewing the dark roast, Namir’s got towels folded like a five-star spa, and I swear someone’s already lost another jockstrap...

We feast. Dates, eggs, meat, mana’eesh. Nothing fancy, just golden good. My son still yawns between bites, curls clinging to his forehead.

🏋️ 9:00 A.M. – Golden Arabs Only Gym

We hit the gym. I sweat. So much sweat. I seed the benches. You know what I mean. Basit and Jabir roll in all pumped. Rami cracks jokes. Ghazi sniffs himself and flexes. Raheem drops his bag and already smells like victory.

Then my brother Hamza arrives. Another Emir. Golden eyes. Grin like thunder. We bump chests like bulls and get to work.

Deadlifts. Presses. Pecs out.

“Bro, I’m leaking SEED,” I laugh.

By 10:15? That gym ain’t public no more. Civvies walk in… stop… breathe us in… and just start following Hamza’s form like it’s a holy text. Golden Arabs don’t try. We are. They convert themselves.

🍖 18:00 P.M. – Home Again. Family Vibes.

We feast again. Music’s on. Elias snorts at a meme Amir shows him. My son’s glowing, golden and proud.

By bath time, we’re quiet. Oils, steam, towels, silence. My muscles ache. My soul doesn’t.

📖 23:30 P.M. – Bedtime with My Prince

I sit by his bed, cream robe loose, gold trims soft in the moonlight. Elias mumbles about Mr. Stag needing a new belt. I laugh.

“Once upon a time,” I begin, “there was a golden stag who guarded a prince so strong…”

He’s out before the stag finds his crown.

I tuck him in. Kiss his forehead again. Whisper:

“You’re my SEED, my son, my joy.”

Lights out. Another golden day.

🌟 Wanna live GOLD like this? Join the brotherhood. Wake up to purpose. Train with your bros. Serve, shine, and SEED.

Contact our Recruiters to get started: 👉 @brodygold 👉 @goldenherc9 👉 @polo-drone-001 👉 @polo-drone-125

🔖 Featured Bros: @eliasgold20 @polo-drone-070 @polo-drone-073 @polo-drone-039 @roman-golden-68 @rileygold60 @ghazi-gold-23

[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.

[sketchfanda]

Kirishima's Mystique:Herron Hassles

Herron Hassles: Bubbles and the Beast

This time around Kirishima isn’t after any of the Herron girls rather he’s just at the mall looking for some souvenirs to take home. When of course, fate having the peculiar sense of humour it did, it just so happens he would up bumping into none other than the bubbly, perky cheerleader Janet. Who of course, being the sweet albeit frisky angel she is, helped him find some stuff for Mina and Maya and his friends back home. Sure certainly he wasn't on the job at the moment but hey when life gives you lemons...

However, wherever and whenever Janet was, her sister Judith was never that far behind and lo and behold, the defensive Paladin arrived and proceeded to start playing cockblock. The thing with Judith was, take the most butch tomboy you know, make her an asbolute brickhouse and give her some particular blend of an unofficial lesbian vibe with an overprotective streak, plus a basic but effective super strength quirk and she'd be the result. Which made for one very overprotective girl with a somewhat lesbian-like alpha female streak to her...if that made any sense but you get the idea. Janet, bless her sweet little heart, tried to diffuse the situation, the last thing they needed was a misunderstanding that would see arrests and hospital trips a plenty until Judith recognized Kirishima from her cousins' stories.

It seemed much to Janet's relief that this somewhat changed her sister's mind, if not her whole moode entirely as the brickhouse woman proceeded Kirishima to the Herron home gym, the cheerleading pixie following not too far behind and no doubt eager to see this play out. Once again one of those times the sturdy himbo found himself directly within in enemy territory and chances were Judith wasn't open to objections or arguments. After locking them in the gym, it was clear the unofficial pack bodyguard of her family wanted to see if he had what it took to be a while man...by keeping up with, if not outdoing her in a workout throwdown and never let it be said that he never backed down from a challenge like that. So began our Red Riot's drive to quickly proves his mettle, as Janet does a cheer routine from nearby all the while in equal measure for both him and her sister, and damn if the bounce of her perky tits wasn't distracting.

It rather reminded him of that time the Class A girls got tricked into wearing cheerleading uniforms but damn if they hadn't looked absolutely amazing in them. Mina especially which rather inspired and motivated the chivalrous stud as he and Judith began an intense pace, duelling off through a series of endurance and strength testing reps and lifts. Squat presses, bench presses, deadlifts, powerlifting, you name it and the chances are they were doing it so naturally they were working up quite the sweat. To say nothing of the unintentional show the were giving one another as Judith was feeling her primal Herron instincts kicking in, thirsting for her competition while Kirishima did his best to resist his natural urges when it came to strong built looking women like her.

When the time had come down to a steady neck and neck pace between the 2 muscle tanks, it was time for the best means of breaking a tie. A little round of close quarters grappling as it came down to this final competition, the pair proceeding to tussle when things took a sudden 180 in more ways than one. Mainly that Judith went from tomboy to bimbo soon as Kirishima’s pants got torn off by accident, the sight of that length and girth setting off her primal Herron instincts and urges big time. Unable to tear her eyes from that stiffening rod before any hesitation or doubts even considered crashing her thoughts as she pounce and started making out with the sturdy himbo.

Janet looked on with giddy voyeuristic awe and excitement at the intense fornication happening before her bright yet naughty eyes. Certainly enjoying it as it was quite something to see her brickhouse in muscular armour sister getting fucked deep and hard as Kirishima started things off hot and heavy with a mating press. Judith's face a raw ahegao indicating the rush of mind numbing ecstasy flooding her every nerve from head to toe, her Amazonian booty cheeks clapping like thunder with every impact of those heavy balls of his smacking them. The sturdy himbo locking lips with her as they fucked with an intensity that would have a Discovery channel documentary team wondering if they were going from watching a mating season to filming an amateur porno.

And soon it devolved into the three going wild in the gym as Janet leapt into the fray, unable to contain herself any longer since it was pretty clear Kirishima had more than gotten the Judith seal of approval. Pouncing on and glomping the sturdy himbo as she kissed him while he fucked her sister doggy style, making that muscular ass clap its cheeks like thunder. Judith's face a raw ahegao as her washboard abs bulged from how deep his length and girth was jackhammering its way into rearranging her insides. And you can be she was loving each and every single inch!!

The gym soon became an erotic playground as the sturdy stud proceeded to work his Plus Ultra sexual abilities on the Herron duo, flooding their wombs, asses and mouths alike with his white hot cream. From doing one of them in missionary or doggy as she ate the other out to pushing Janet's flexible, limber body to its limits, more than used to handling such girls what with Mina and all. And Judith certainly wasn't his first rodeo dealing with total brickhouse women, especially when they could handle him at his roughest. Their bodies a tangle of limbs and sweat making their skin have a glistening sheen as the Red Riot stud just barely managed to stay standing, having managed to fuck them both into a state of sexual exhaustion and satisfaction in equal measure.

Kirishima takes advantage and gets their phones, but once again no information, just either a lot of lesbian and workout related material on Judith's cell and plush toys and cute things on Janet's. He leaves the Herron house exhausted, but mission completed this day at least. However as he passed by on his way back to home base next door, many of the Herron girls returning recognized his moans from the pool party from when he'd first arrived and moved in with Laura or from their own encounters with him.

Laura and he were unaware of this of course as they went through their usual mission report routine. Laura was, unsurprisingly, frustrated at progress on the evidence front but damn she just couldn't stay mad at the himbo with that sweet face of his. Especially when he'd go Plus Ultra with the make-up sex, which at some point became less just keeping up his resistance training against the Herron girls' charms and more for her own pleasure. Hey, she was a single woman with needs and he was enough of a gentleman to tend to them, she had the right to such enjoyment.....

~~~~~~~~~~~~~~~~~~

Vampire & Brainy Bimbo

Just about the day after his match with Judith, (Which became a full on threesome with Janet) Kirishima, while Laura was out on some errands, found himself visited by the duo of the kinky bookwork Janine and the oral/man juice addict Jessica, the former saying that they wanted to talk. You see Janine, being the sort of nerd she was, was fascinated by quirks and in particular how they can affect sex life. Honestly it was like someone took Izuku, made him a blonde porno Barbie and pervered up his hobby, made him wonder if the two would get along or if she'd fluster the poor guy. But that was neither here or there at the moment.

Many of her prior sexual partners, per her quite very detailed and generous round of anecdotes, she reflected all had different quirks and she noted how Kirishima used his, writing down notes at a speed that would have impressed Midoriya if he were here. This naturally lead to Kirishima winding up a temporary test subject of the two, standing naked as Janine examined him from head to toe but of course her bespectacled blue eyes couldn't contain or hide the lust within. But it was plenty tame compared to Jessica who was eyeing his cock with a predatory gaze, licking her lips shamelessly as she yearned to start sucking and blowing on that thick, long meatstick. She was drooling so much that her pussy's dribble of juices was more controlled as Kirishima did his best to tune her out.

Overall this had to be most peculiar pair of Herron girls to deal with given one was an oral junkie jizz vampire who seemed like she'd pounce and try to suck out his soul any moment soon as he dropped his guard. While Janine was seriously giving off vibes like what would happen if you took Izuku, made sure one of his chromosomes hadn't lost a leg and made him a horny bimbo who enjoyed sex and quirks in equal measure. Hell she had her own whole little library of notebooks filled with entries and pictures of hers and many of her cousins' sexual encounters with big cocks and the quirks which made them memorable or little more than a flash in the pan lay at least. It made the sturdy himbo wonder what would happen if the hero fanboy and this girl would ever meet.

Though chances are it would likely result in her getting him naked and riding him until his balls would run dry. Because of course Janine was still a Herron and sex and big cocks were her bread and butter and right now she had a hunky piece of toast to start enjoying as the erotic research continued on. It was like being in the room with two sexual timebombs and the clocks were ticking with every passing second. And Jessica was likely the one most ready to up and explode with Lust any moment as her anticipation built up and grew....

From measuring load size and his dick size to how his hardening affected his dick, especially beyond 1% boosting for extra stamina and staying power, the sight of which actually scared them. Such was the sort of details and data Janine took note of when it came to Kirishima's cock and balls but then of course it was time to get right down to the part she was likely looking forward to, his ability to perform sexually. The moment she signalled that stage's beginning, that was when Jessica finally pounced, proceeding to ditch her clothes and immediately latch her lips around his shaft. Making the sturdy himbo widen his eyes as the cumpire Herron was giving an intense fellatio. Sucking and blowing on his cock in a way few vaccum cleaners could ever compare to, let alone match.

This naturally lead to Kirishima going at it with the two especially because if he didn't fuck Jessica into a sexual coma, he was likely going to wind up in one or die!! Janine's bedroom slash laboratory soon a porno playground as she and the oral junkie were getting it deep and hard. Their bubble butts clapping and jiggling as that Riot stick of his was plowing their pussies and assholes deep and hard. But of course he did his best to avoid or endure Jessica's constant blowjob attempts or assaults, seriously what was this girl's deal? He thought Toga was a handful with her vampiric blood quirk but this made her seem like a playful kitten or puppy in comparison!!

Janine at the least was easier to handle even if she still had the usual sort Herron girl libido and good fucking grief her dirty talk!! Kirishima wasn't whatever you knew of jocks from all those teen movies but there was no doubt this was total nerd talk!! How in the hell do you put an intellectual bookworm spin on sex is beyond him?! But didn't matter all the same as he rocked her world from a sideways spooning to holding her in a full nelson as he had ride and bounce on his pistoning cock, knocking her hair and glasses askew in equal measure....

Seconds flowed into minutes which became hours as Kirishima went between rutting Janine’s bookworm brain out to trying to endure Jessica’s relentless thirst for his baby batter. From facefucking the latter as the former ate out to pinning Janine up against the wall or bending her over the counter. Orgasm after orgasm, position after position and somehow the sturdy himbo somehow managed to find himself still standing, albeit feeling just drained enough to need some rehydration. Leaving one very satisfied brainiac and one finally subdued cumpire, whose lips still kept making dick sucking motions eben in her afterglow induced slumber…yeah that was an image that’d be stuck with him after he left….

Kirishima first made sure to get their phones before he made his exit and, of course, nothing once again. Yeah he was definitely going to have give it to Laura so good that her back out though at some point it wasn't like either of them needed an excuse. As soon as he took his leave, Janine mentally wondered to herself, feeling that Kirishima's hot, single step mom looked kind of familiar but she just couldn't quite place it. Jessica meanwhile was simply enjoying her digestion of her belly full of white hot cream, the dirty little cumpire.....

Well at the least Laura couldn’t ever stay mad at her favourite intern, sure it was frustrating with the lack of evidence. But the sex was a good mood booster especially when he could still give it to her good after the amount of Herron ass he was tapping. So at the least he had managed to resist becoming one of their simps for draining balls and wallets. Besides which, there had to be some paydirt eventually….

~~~~~~~~~~~~~~~~~

Shameless

We come upon our sturdy himbo in the midst of following Victoria, the designated target Herron of this fine day and so far, nothing too suspicious before she up and went right to an isolated spot in the woods, after he having received a text inviting him to see her. He honestly wasn't surprised that his contact details got passed around after the one or two Herron girls he'd willingly shared with, at Laura's advice of course. Friends close, enemies closer especially when it came to Herron women and sex, she'd be sure to remind him especially as part of their post rut pillow talk. So hopefully, Victoria would be among the more tamer ones to handle, right?

Well that train of thought pretty much derailed as he came to find her having entered the womens' side of a public restroom facility. Where it just so happened to finds her having set up a glory hole/glory wall with cameras all set up to view her. Apparently this set up was made by Jacqui to try and get her to tone down her indecent exposure issues. Whether or not that made a difference is hard to determine but Kirishima was no stranger to dealing with exhibitionists. It just so happened that being a Herron, well of course Victoria took it to a whole other level.

But of course why delay the inevitable as Victoria waited on the other side, delight and sensual anticipation alike building up within her just from even the small risk at being caught and seen in the act of such lewd debauchery just made her so wet. She knew that hunky Japanese stud with the hot black mom next door was on the other side, listening in as she heard the telltale signs of a fly being undone before that hot meatstick of his was poking through. Her saucy blue eyes locked on that twitching, pulsing shaft as it began to stir before she was soon assaulting it with her lips and tongues, licking, sucking, kissing all over wishing she could get at his balls which were no doubt heavy with all that laval hot white baby batter. Deepthroating it as she moaned lewdly and loudly not for the sake of putting on a show for the hidden cameras but because she was just that horny.

By this point in the investigation, Kirishima could say that some Herron girls could be ranked in terms of a tier based on their intensity and with Victoria, she seemed basic and harmless enough but going by those very distinct moans she was giving off? It was clear she was a definitive exhibitionist, all caps for sure, now he was no stranger to a little hidden rut now and then especially with his alpha girlfriends. But this blonde was literally not caring who was sure to hear and of course she was counting on that, her dirty talk outright pleading for him to do more to her than just fuck her throat with his big cock. She wanted him to just come on over and have his way with her, make her scream so they'd all know what a real man could do to make her scream...

Kirishima opted to take advantage of Victoria's nymphomanic desires and oblige her as he exited the stall and made his way over to her little set-up area. The plantinum bllonde's already intense libido skyrocketing even higher as she eagerly spread her luscious legs and welcomed the sturdy himbo's intent to use her like a doll. To which she soon found herself soon pinned up against the wall, shameless screams and howls of raw, primal ecstasy escaping her dicksucking lips as she found herself being fucked deep and hard. Draping her arms and legs around his muscular form as she hollered him on to be more intense.

Now you'd think she was just putting on a show for the sake of the hidden cameras but no sir, that's just how Victoria was by nature and default. A lewd shameless exhibitionist with a taste for the risk and thrill of being caught doing and committing acts of indecency and proud of it. Small wonder she had so many counts for exposure among other connected actions and fouls on her record but to her, it was the risky nature that made it all the more thrilling. Shamelessly howling as orgasm after orgasm was coaxed out of her by this virile, shark teethed bull currently balls deep inside of her.

He had to hope whatever buddha or god he prayed to would smile his way and send him some luck in avoiding being caught because hot damn was Victorria shamelessly loud. Seriously it wouldn’t surprise him that she was trying to let the whole neighbourhood or town catch her in the act. Sure Maya could be a handful but at least she had some restraint as the chivalrous himbo plowed and hammered the exhibitionist deep and hard. Until eventually he managed to once again outlast another Herron girl to a point any other man would’ve never managed.

He made plans to quickly start leaving in the event someone else came by but not before he did what he needed to as he fished for and found her cellphone. Using his burner to copy the information contained within and hoping maybe there could be some paydirt contained within as he then swiftly made his exit and escaped. Leaving behind a naked, cum and sweat soaked Victoria behind as she had the look of a woman who’d been thoroughly fucked and well sated. Now one could only hope that this little round of exhibitionist rutting netted him some results, otherwise he was seriously going to give Laura some major backblowing fucking….

Again no dirt, much to Laura's frustration as Kirishima came back with his post Herron investigation report. But of course she figured there wouldn't have been much else to get out of a girl who so shamelessly literally loved to flaunt it out in the open, practically asking for it. If anything at the least, her studly intern had managed to keep himself from getting caught up in any trouble and besides which? Nothing a good shower shared together couldn't ease because right about now, Kirishima was reeking of sweat and sex and it was really putting her in a mood to have him take her under some hot, steamy water......

As for Victoria, well yes you can guess how it went for her when Kirishima got away soon as he was done. One of the park security teams found her in her lewd state while on patrol and of course they had to call her in for indecent exposure. Which she didn't exactly help her case by trying to proposition them for sexual favors, just her luck it happened to be the resident gay guy and straight woman on staff working the shift that night. Well can't blame a girl for trying but she could only imagine what Veronica and Jane were going to say about this happning...again!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Mermaid

latest lead in the Herron investigation sees him heading to the beach where Valerie, being who and how she is, would be competing in a surfing contest. Thankfully, he had taken some lessons from Maya (who in her hometown of Jagua, was considered the lady of the waves) and Kanani (bless her oh so fine sexy Hawaiian self, what a woman) so he wouldn't stick out like a sore thumb. Though to some of the fine babes tanning and sunning themselves on the shore, they were certainly digging the eye candy he was providing. A face like his with a body honed by days of heavy training and gym work, you can bet there'd be even a lesbian or few feeling tempted and curious enough for sure.

When he met up with her by the signup table for the competition, he opted to get her attention and curiosity making a challenge, stating that if he wins she'll sleep with him. Valerie then stated that if he loses he'll be her manservant but really she intended to sleep with him either way. After all like hell she was going to pass up a chance with the hunk from next door, so this little wager was the perfect opportunity. She was already getting wet just thinking what a good lay he was sure to be if his hot step mom's screams of passion were anything to go by, such a good son scratching her itch like that....

Kirishima winds up winning the mens' division of course with him and Valerie in respective first place and managing to edge out a few points ahead to secure victory in their wager. He'd seriously have to remember to thank Maya for those lessons, especially during those fun vacation trips in her hometown as Valerie of course wasted no time in taking him off somewhere nice and private for him to enjoy laying claim to his real "prize". One local girl happening to notice them pass by as her curiosity took hold and compelled her to follow them, her caramel tanned tits and ass bouncing with every step. She was quite an eyecatching, jaw dropping knockout for sure next to the Herron surfer girl herself and right now she couldn't help but want to see what she was up to with the hunky redhead with shark teeth.

Our tanned little hottie didn't have to go into too deep as she found the sturdy himbo and the surfing bimbo in a nice, cozy little clearing just in time to witness Valerie peel off her two piece. Her golden, glistening form fully exposed as she was soon kneeling down in front Kirishima's crotch, pulling down his swimshorts to fully expose his cock. She and their unexpected voyeur gasping in awe and delight at the length and girth which smacked and rested on her face, the scent and heat making her desire grow as she commenced with a deep, intense fellatio. Sucking and blowing that as she deepthroated with abandon, all the while the hottie hid behind a large palm tree and peeped in on what was about to unfold before her.....

It was quite the show indeed as valerie deepthroated that Riot stick with absolute gusto, lewd slurps heard from those dicksucking lips all the while that hunk of meat pumped and thrust his hips to meet her headbobbing. Their voyeur wasting no time in letting her hands play with her body, a firm squeeze an grope of her boobs here, a rub of her thong clad cameltoe there. Before she was soon plunging her hands down below to probe her snatch as she imagined herself in the Herron girl's place, wanting so badly to be with that sturdy stud as valerie was now giving him a titfuck with her juicy, supple titties to stroke and massage his pulsing, twitching shaft as sprays of pre flew into the air. Falling on her skin which only served to fuel the 2 beach babes' respective levels of arousal even higher than they already were.

It had gotten to a point that before Valerie got close to getting herself a generous shower coating of "Factor 69" as she liked to call it, the rando beach bimbo caught their attention as she stepped out from hiding. Proceeding to seize their attention and curiosity alike as she began undoing the strings of her bikini, the bra top falling off to expose her caramel tanned titties and her thong following to flaunt her own glistening wet, quivering pussy. Kirishima jawdopped and stunned at this sudden arrival and display while Val simply licked her lips sensually, seeing no reason to turn down such a generous offer for a threesome. The more the merrier as they say after all.

It was quite the bonding session as Valeria got herself intimately acquainted with her equally tanned, blonde playmate as they gave their sturdy stud quite the lesbian makeout show. A 3 way tussle and tangle of limbs and tongues as they made sweet hot fuck, proving sex on the beach wasn't just some cute naughty name for a cocktail drink. From fucking Valerie in the pussy or ass or their sexy stranger orally as the 2 beach babes did a 69 on one another to facefucking one while the other girl was eating her out or scissoring her. Any and every orgasm they coaxed out of him further fuelling their already skyhigh lust to new levels of sexiness....

It rather reminded the sturdy himbo about the wild rounds of intimacy he’d get up to with Mina and Maya back home in their favourite little private beach spot. Or those occasions he’d help Tsuyu out with her heat cycles and the cute little froggy girl wanted to do I in a swimming pool. Something about pools and beaches with pretty sexy things in swimsuits just really was a whole other erotic vibe and energy to it. An energy which the surfing heron and their cute little rando were finding out first hand with every second and minute of raw passion and ecstasy….

As dusk was approaching, he and Valerie were still getting down and wild on the sandy beach, her tanned skin glowing in the setting sun. Their rando lady friend currently laying beside them, sweaty and passed out with a blissful smile on her face and his hot white cream overflowing from her ass and pussy. It was quite sometime before Kirishima eventually managed to wrap things up, leaving Valerie beside the girl and making his exit under the cover of night soon as he showered and dressed back up. But not before doing what he had to do as he sued his burner to scan and copy any information on the surfer Herron's phone.

But alas, no results, just another case of drained balls and a few rounds with a sexy piece of ass, fun bonus sure but at this rate he seriously worried. Laura was going to be pissed soon as he gave his field report and he really wondered if calming her down with sex was going to keep working as a method. Sometimes it always seemed easier to be an in the now sort of guy. Who was he going to fight now, what was he going to eat now, who would he be sleeping now....yeah blame his alpha girls for that last one, they made him such a bull.

[exclusiveproductsinfo]

Heavy Training for Women: Breaking Myths and Building Strength

At Pomps Place, we believe strength is for everyone. The idea that lifting heavy is only for men is outdated and limiting. Women across the globe are proving every day that strength training—especially heavy resistance training—can be one of the most empowering and transformative things they do for their bodies and minds.

Yet, despite the growing popularity of weight training among women, myths and misconceptions still linger. Will lifting heavy make you bulky? Is it safe? Should women train differently than men when it comes to weights? In this blog, we dive deep into the benefits, science, and empowerment that come from heavy training for women.

What Does "Heavy Training" Mean?

Heavy training doesn’t mean trying to lift the heaviest weight in the gym or pushing until injury. In simple terms, it means lifting weights that are challenging enough to stimulate muscle growth and strength. Typically, this falls within the range of 3–8 reps per set with proper form and adequate rest between sets.

The goal is not to mimic powerlifters or professional bodybuilders (unless that’s your goal) but to apply progressive overload—gradually increasing the resistance your muscles are exposed to. This approach enhances strength, muscle tone, bone density, and metabolic efficiency.

Myth: Lifting Heavy Makes Women Bulky

One of the biggest misconceptions is that lifting heavy weights will make women look overly muscular or masculine. In reality, women have significantly lower testosterone levels than men, making it much harder to gain large amounts of muscle mass naturally.

What heavy lifting actually does is build lean muscle, sculpt the body, and reduce fat. It’s one of the most effective ways to create that “toned” and firm look many women aim for. The bulky look is usually a result of extreme training, nutrition, and sometimes enhancement—not from a few sets of deadlifts or squats.

Why Women Should Lift Heavy

Women benefit from heavy strength training just as much—if not more—than men in many ways. Here are some key advantages:

1. Improved muscle tone and body composition Heavy lifting helps women build lean muscle mass, which boosts metabolism and enhances fat burning. This leads to a tighter, more defined physique.

2. Stronger bones Resistance training has been shown to improve bone density and reduce the risk of osteoporosis, which is particularly important for women as they age.

3. Hormonal balance Lifting heavy can positively impact hormone levels, including reducing cortisol (stress hormone) and improving insulin sensitivity.

4. Mental strength and confidence There’s something uniquely empowering about lifting weights you once thought were impossible. It boosts confidence, reduces anxiety, and builds mental toughness.

5. Better performance in everyday life From lifting groceries to carrying children or performing at work, being physically stronger improves day-to-day functionality and reduces injury risk.

Key Lifts That Work

At Pomps Place, we encourage women to embrace compound lifts—the movements that recruit multiple muscle groups and deliver the most efficient results. Here are some foundational lifts worth incorporating:

Squats (back, front, goblet)

Deadlifts (conventional, Romanian)

Bench presses or dumbbell presses

Overhead presses

Pull-ups or assisted variations

Barbell or dumbbell rows

These lifts work major muscle groups, stimulate the nervous system, and promote overall body strength. Start with light to moderate weights to learn proper form, and gradually increase the load as your strength improves.

How Often Should Women Lift Heavy?

For most women, lifting heavy 3 to 4 times per week is ideal. This allows enough frequency to stimulate muscle growth and strength while giving your body time to recover. Each session can focus on different muscle groups, or you can use a full-body approach depending on your goals and schedule.

It’s important to program training intelligently. Alternate heavy days with lighter accessory work, mobility training, or cardio. At Pomps Place, we recommend a combination of strength, recovery, and proper supplementation to support the best results.

Supporting Heavy Training with Nutrition and Supplements

Heavy training requires proper fuel. Protein intake is crucial for muscle repair and growth. Aim for at least 0.7 to 1 gram of protein per pound of bodyweight, and consider adding a high-quality protein powder post-workout for convenience.

Carbohydrates help replenish energy stores, especially after intense sessions, and healthy fats support hormone production.

At Pomps Place, we offer performance supplements designed for serious lifters, including women. Popular options include:

Whey or plant-based protein

Creatine monohydrate (safe and effective for women)

Pre-workout formulas for energy and focus

Recovery blends with amino acids and electrolytes

Proper hydration, sleep, and stress management are equally important when training intensely.

Breaking Through Mental Barriers

Many women hesitate to pick up heavier weights because of gym intimidation or fear of doing it wrong. The truth is, no one starts out lifting perfectly or confidently. Working with a coach or experienced training partner can make a huge difference. And remember: the barbell doesn’t care what gender you are. It’s there for anyone ready to lift.

Progress is personal. What’s heavy for one person might be a warm-up for another. What matters is challenging yourself and pushing your limits safely and progressively.

Final Thoughts

Heavy training for women isn’t a trend—it’s a lifestyle rooted in strength, confidence, and health. Whether your goal is to get lean, build muscle, improve your health, or simply feel powerful, lifting heavy is one of the most effective and empowering tools available.

At Pomps Place, we’re proud to support women in every stage of their fitness journey. With premium supplements, trusted information, and a community that values strength over stereotypes, we’re here to help you become the strongest version of yourself.

[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.

[the-firebird69]

This is Dave Dan AKA Mike goodhue at about 6 ft 3 and 5/8 of an inch now son would look like this at 6 ft 3 and that sounds midsection would be a little bigger not too much and he would have both like this and it would look surreal because it's so big. You would not be bald but his head would be like this and it's in proportion. And he does grow bone and his bones get bigger sadly they're not big enough to even have to wait kept the weight he is so he studied people like Ronnie Coleman. You saw the bones were bigger but the density is a lot more so we tried to fix it and it was really hard it says what's wrong so we're all poisoned they just stays with you and stays with you you guys keep selling it and people keep getting sick and it said freaking nightmare in the future she says Prilosec and risperdal makes his fat things your father has a plan for it and it sees him like undoing it starts doing weird stuff then he goes what are you doing since we had a big mistake we're all dying he's in trouble and he was doing that but no he's trying to grab him. Miie goodhue he was trying to make it worse. You failed a lot and lit it up people started trying to fix it it spotted them and started attacking. But they did it. At this height like a good new ways about 384 lb. Our son would weigh about 470 lb no he would wait just over 400 probably 415 lb the only 30 lb more the reason is my good Hughes muscles would be more dense in order to achieve less strength in our son.

Mike goodhue stats as this person at that time:

Mg bench press 480 lb

Mg squat 710 lb

Mg deadlift 2200 lb

Mg clear and jerk 350 lb

Mg standing two handed curl 380 lb

Mg standing curl dumbbells 80 lb each hand one rep all of these are one rep above and our son

Christopher Akerley stats at 6 ft 3 weighing in it approximately 450 lb and with about 10% body fat or 15% body fat because he's still developing as a child body.

CAA bench press 720 lb

CAA squat 1500 lb

CAA deadlift 3500 lb that's maxing out but not juicing but feeling good maybe a little bit of radiation really about 3,200 lb

CAA clear and jerk about 500 lb

CAA standing curl two handed 580 lb or a little more

CAA Dumbo curl standing two dumbbells about 250 lb each dumbbell

Thor Freya

I got to see this that's too much weight that's really Teutonic or something I don't know if anybody can really do that at 6'3 That's heavy though and we've been doing it lately.

This is going to be something I have to see this

Dan Dave

He doesn't have any idea if I was that size at 6:00 or 3:00 and I Mack Daddy my stats would be

MD bench press 520 lb

MD squat full as they did 800 lb no about 900 lb

MD and clear and jerk 350 lb

MD deadlift about 1,800 lb

MD standing two-handed curl 600 lb

MD standing two dumbbell curls one rep each 300 lb and yeah he can probably do more that's the strong suit of CAA

I would not beat him in any category and that's in shape and working out but I have to see it and I want to see it and I want to do it he wants me to get in shape and do it too and you'd have to be careful that other people would be in shape there but not like us

Mac Daddy

We're going to print no we got one more

Thor Freya

I'd like to do this too and it's been Arnold and yeah I'm a little fat guy with Schwarzenegger you know a lot of these future movies in my grand nephew in law gets along with me and he does he does things I do it's a lot of fun people don't get afraid it's just fun. You're my stats

Ba bench press about 800 lb

Ba squat full about 2,200 lb

Ba clear and jerk about 380 lb

B a deadlift 3800 lb no way not possible no 2100 lb would be me maxing out and possibly going to the hospital I'll say 1500 lb

BA standing two handed curl about 600 lb

Ba standing curl to dumbbells 250 each arm there's a reason for it I don't want to hurt myself we're probably going to have to own up to this and he says no I get it we're going to have to try and beat each other

Ben Arnold

We're going to print this is great

Olympus the time for him to heal and grows coming and they're all starting to grow ahead of time it's kind of weird it's a little bit mean yeah they're saying they're getting ahead of us and they're going to try and grab us and they're moving out and all sorts of stuff like that

[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

[kemch122]

Name: Marek

Age: 27

Position in Resurgence: Founder and Head of Technological Development

Date of Initiation: March 5, 2020

Circumstances of Admission:

Marek is one of the founding members of Resurgence and shared a vision with Alex to create an organization dedicated to achieving superhuman abilities. As a technical genius, Marek developed the first prototype of the transformation machine, which would become the core of Resurgence. Both he and Alex underwent the transformation process on the same day, making them the first members and leaders of the organization.

Transformation Description:

Marek underwent transformation in the prototype machine he helped design. The process significantly increased his muscle mass, strength, and endurance to levels he had previously thought impossible. The transformation proceeded without complications, resulting in a powerful, muscular physique suited for his role as the head of Resurgence’s technological development. This transformation, along with Alex's, laid the foundation for the organization's entire transformation process.

Measurements Before Transformation:

Height: 178 cm

Weight: 75 kg

Body Fat: 14%

Bicep: 38 cm

Chest: 100 cm

Quadriceps: 57 cm

Calf: 38 cm

Bench Press: 90 kg

Deadlift: 110 kg

Squat: 100 kg

Measurements After Transformation:

Height: 183 cm

Weight: 125 kg

Body Fat: 5%

Bicep: 63 cm

Chest: 145 cm

Quadriceps: 85 cm

Calf: 62 cm

Bench Press: 285 kg

Deadlift: 330 kg

Squat: 315 kg

Achievements:

Marek does not participate in public competitions, as his primary focus is on technological advancement and overseeing Resurgence’s operations. However, within the organization, he serves as a role model and source of inspiration for other members, motivating them to achieve extraordinary performance through his strength and intellect.

Notes:

Marek is the main driving force behind Resurgence’s technological development. He continuously works on improving the transformation device and exploring innovative methods to push the boundaries of human potential. Under his leadership, Resurgence selects members with the highest potential and maximizes their strength and abilities through scientific and technological innovations.

At the beginning, Alex and Marek were just two ordinary guys, both weak and often overlooked, but united by a single dream – to become something more. They both wanted to shed their weakness, to be strong and unstoppable. This shared vision bonded them, and over time, it became their common passion, leading them to a laboratory where they began working on a machine that could turn their dreams into reality.

After years of research and countless experiments, they now stood before their invention – a machine with the power to amplify muscles, to strengthen and fill their bodies with a force they had never felt before. Both felt nervous, yet deeply determined. Marek was the first to step inside, always desiring not only physical strength but also the respect and admiration that came with it.

“Remember how we used to dream about this?” Marek whispered, his gaze filled with emotion. “It’s finally happening.”

Alex nodded, his eyes shining. “Yes, and we’re doing it together. You’ve always been like a brother to me.”

Marek stepped into the machine, the doors closed, and it began its work. A deep hum filled the room as the inner chamber filled with a green mist. Alex stood outside, watching the machine operate, silently praying everything would go as planned. After a few minutes, the doors opened, and the mist slowly dispersed.

Before him stood Marek, but he was no longer the small, skinny friend Alex had known his whole life. Now he was a man with massive muscles, an enormous figure radiating strength and energy. Every muscle on his body was huge and perfectly defined, as if his body were carved from stone. Alex felt a mix of awe and pride – their dream had come true.

Marek smiled and raised his arm, flexing a bicep that now looked like solid steel. “Alex, we did it. What we dreamed of is now real.”

Alex stepped closer, running his hand over Marek’s muscles, feeling their solidity and strength. “This is just the beginning,” he whispered, his voice filled with emotion. “Now it’s my turn.”

Marek nodded, smiling, as he watched Alex step into the machine, ready to undergo the same transformation.

[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

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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 

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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 

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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

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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 

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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

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3 x 30 Crunches/Sit Ups

2 x Failure Bicycle Crunches (Slow) 

2 x Failure In and Outs 

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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 

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3 x 30 Crunches/Sit Ups

2 x Failure Windshield Wipers

2 x Failure Rotating Plank 

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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

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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

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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 

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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)

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3 x 8 Heavy Calf Raise

4 x 10 Quad Ext 

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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

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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

[becomeprimed]

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.

[ntaifitness]

Your Overhead Press Sucks—Here’s How to Make It Elite

Ever hoist a barbell overhead and feel like you’re fighting gravity itself? The overhead press is a beast of a lift, and for most gym-goers, it’s a humbling one.

A while back, a heated discussion in a popular fitness community blew up when a seasoned lifter shared their grind to master this move. It wasn’t just a flex—it was a no-nonsense breakdown of why so many people stall on the overhead press and how to push past the plateau.

Today, we’re unpacking the mistakes holding you back and dropping battle-tested tips to make your overhead press a force to be reckoned with. Let’s dive in.

The Overhead Press Problem: Why It’s So Damn Hard

Let’s get one thing straight: The overhead press is a gut-check. Unlike the bench press, where you’re cozy on a bench, this lift demands every muscle from your shoulders to your core to fire in sync.

In that fitness community thread, a veteran lifter called out the biggest issue: Most people treat the overhead press like an afterthought, tacking it onto their routine without a plan. The result? Weak presses and zero progress.

Why does this happen? Because the overhead press is unforgiving. It exposes weaknesses—shaky shoulders, a wobbly core, or sloppy form—in a heartbeat. If you’re stuck, it’s likely because you’re not training it with purpose. A smart approach might involve pressing once or twice a week with 3-5 heavy reps, paired with accessories like lateral raises or dips.

But too many lifters just wing it, doing random sets and wondering why they’re not getting stronger.

A 2020 study in the Journal of Strength and Conditioning Research found that structured, progressive overload programs—adding weight over time—drive significant strength gains in compound lifts like the press. So, if your overhead press is stuck, it’s time to get serious.

⚡ “The overhead press doesn’t care about your excuses. Train it with a plan, or stay weak.” ⚡

Conflict #1: Pressing Hard vs. Pressing Smart

One big debate in the community thread was about effort versus strategy. Some lifters thought grinding out max-effort presses every session was the key to gains. The veteran disagreed, arguing that smart programming—mixing heavy and lighter days—beats brute force every time. Who’s got the edge here?

Here’s the truth: Going all-out every workout is a recipe for burnout. Your shoulders and triceps can’t handle constant max lifts without breaking down. A better plan? Press heavy (3-5 reps at 80-90% of your max) once a week, then do a lighter day (8-12 reps with variations like dumbbell presses) to build volume. This balance builds strength without wrecking your joints.

A 2021 meta-analysis in Sports Medicine supports this: Combining high-intensity and moderate-volume training maximizes strength gains in lifts like the overhead press. Yet, tons of lifters hammer away with max reps, then wonder why their shoulders feel like garbage. Press smart, not just hard.

Hot take: Stop treating every press session like a Strongman contest. Mix heavy and light to keep climbing.

💬 “Grinding max presses every day is like sprinting a marathon. Balance intensity and volume to win.” 💬

Conflict #2: Core Strength vs. Shoulder Obsession

Another heated topic in the discussion was about what really drives the overhead press. Some lifters focused only on their shoulders, thinking bigger delts equal a bigger press. The veteran pushed back, stressing that a weak core is often the silent killer of overhead strength.

Think about it: When you press a barbell overhead, your core is what keeps you from folding like a lawn chair. If your abs and obliques are soft, you’ll wobble, leak power, and stall out.

A solid routine might include core work like planks, hanging leg raises, or even deadlifts to build stability. I know a lifter, let’s call her Sarah, who plateaued at 95 pounds on her press for months. She added 3 sets of heavy planks and Romanian deadlifts weekly, and six months later, she was pressing 115 with ease.

A 2019 study in Journal of Sports Sciences confirms that core strength enhances performance in overhead lifts by improving stability. Yet, so many lifters skip core work, thinking it’s just for abs. Newsflash: Your core’s the foundation of a big press.

⚡ “Weak core, weak press. Build a rock-solid midsection, or your shoulders will never shine.” ⚡

Conflict #3: Form Freak-Out vs. Progress Focus

Form was another sticking point in the thread. Some lifters obsessed over “perfect” technique—knees locked, back straight, bar path flawless—while the veteran argued that overthinking form can stall your gains. Sure, technique matters, but progress comes from lifting, not analyzing.

Let’s be real: Nobody’s overhead press is textbook on day one. Good form—tight core, slight leg drive, bar over mid-foot—keeps you safe and efficient. But if you’re spending 10 minutes tweaking your stance instead of pressing, you’re not getting stronger.

Progressive overload is the game: Start with a weight you can handle for 5 reps, add 2.5-5 pounds every couple of weeks, and refine form as you go.

A 2018 study in Medicine & Science in Sports & Exercise found that consistent load progression, even with minor form imperfections, drives strength gains in compound lifts.

Compare that to the lifter who’s still pressing 65 pounds, scared to add weight because their form’s not “perfect.” Get the basics, then press and grow.

💬 “Perfect form is a myth. Nail the essentials, add weight, and let experience polish your press.” 💬

Time to Own the Overhead Press

That fitness community discussion wasn’t just gym talk—it was a blueprint for anyone chasing a stronger overhead press. The takeaways? Treat the press like a priority with a structured plan, balance heavy and light days, strengthen your core, and focus on progress over perfection.

But here’s the deal: None of this works if you don’t show up. A killer press is built through consistent, smart effort—not wishful thinking.

So, take a hard look at your overhead press game. Are you stalling because you’re winging it? Skipping core work? Obsessing over form? Start with a plan—press twice a week, mix heavy and light, add core and accessory moves, and track your numbers. Fuel up with enough food, sleep like a pro, and keep grinding. The overhead press is a beast, but you can tame it.

What’s holding your press back? Got a tip that’s worked for you? Drop a comment and let’s swap ideas. Your next PR is out there—go claim it.

Gold Nuggets to Power Up Your Press

⚡ “The overhead press doesn’t care about your excuses. Train it with a plan, or stay weak.”

💬 “Grinding max presses every day is like sprinting a marathon. Balance intensity and volume to win.”

⚡ “Weak core, weak press. Build a rock-solid midsection, or your shoulders will never shine.”

💬 “Perfect form is a myth. Nail the essentials, add weight, and let experience polish your press.”