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Dumbbell Triceps Workout at Home 💪 Build strong triceps with these simple dumbbell exercises. 3 Sets | 10–15 Reps 1️⃣ Overhead Extensions 2️⃣ Kickbacks 3️⃣ Single Overhead Extensions 4️⃣ Close Press Save it & get to work.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

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11,969 просмотров • 4 месяцев назад •via X (Twitter)

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Back Workout at Home 🔥 Build a strong back with this dumbbell routine. Exercises: 1️⃣ Bent Over Rows 2️⃣ Upright Rows 3️⃣ Single Arm Rows 4️⃣ Reverse Flys 5️⃣ Good Mornings Sets & Reps: 2–3 Sets | 10–15 Reps

Back Workout at Home 🔥 Build a strong back with this dumbbell routine. Exercises: 1️⃣ Bent Over Rows 2️⃣ Upright Rows 3️⃣ Single Arm Rows 4️⃣ Reverse Flys 5️⃣ Good Mornings Sets & Reps: 2–3 Sets | 10–15 Reps

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

28,763 просмотров • 4 месяцев назад

Build Bigger Arms: Biceps & Triceps Workout 💪 Things to Keep in Mind: 1. Warm Up: Get your muscles ready. 2. Focus: Target both biceps and triceps. 3. Form: Keep it controlled, no swinging. 4. Rest: 45-60 seconds between sets. 5. Reps: Aim for 8-12 to see growth.

Build Bigger Arms: Biceps & Triceps Workout 💪 Things to Keep in Mind: 1. Warm Up: Get your muscles ready. 2. Focus: Target both biceps and triceps. 3. Form: Keep it controlled, no swinging. 4. Rest: 45-60 seconds between sets. 5. Reps: Aim for 8-12 to see growth.

Muscle Surge

78,036 просмотров • 2 лет назад

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

66,141 просмотров • 5 месяцев назад

Fitness has no boundaries! Whether it's at home, in the gym, or outdoors, let's keep pushing towards our goals. Consistency is key! 🏋️‍♀️ 1️⃣ The ‘Nordic ski’ pull. 2️⃣ Back lunges with turn. 3️⃣ Arm circles forward and back. 4️⃣ Air squats. ✅ 3 sets. ✅ 15 reps.

Fitness has no boundaries! Whether it's at home, in the gym, or outdoors, let's keep pushing towards our goals. Consistency is key! 🏋️‍♀️ 1️⃣ The ‘Nordic ski’ pull. 2️⃣ Back lunges with turn. 3️⃣ Arm circles forward and back. 4️⃣ Air squats. ✅ 3 sets. ✅ 15 reps.

Fitness Online

22,459 просмотров • 2 лет назад

This is how I paid my rent this Monday morning: I woke up at 4: 45 am. BENEDICTION • I meditated and prayed. • I read the book OUTLIVE: The Science & Art Of Longevity by Dr Peter Attia. The chapter is about "Rethinking Medicine for the Age of Chronic Disease." BED • I organized the bedroom, living room, and study area. I decluttered the bookshelf, drew the curtains, and opened the windows to welcome fresh air and early morning sunlight. BODY • I jogged to the gym, 2 km away. Pace: 05'26" /km. Time:13 minutes. Warm-up • Box jumps: 12 x 3 sets • Burpees: 10 x 2 sets Workouts • Dumbbell Goblet Squat, 30 kg, 12 reps x 4 sets • Barbell Bent-over rows 40 kg, 10 reps x 4 sets • Barbell Overhead Shoulder Press, 30 kg, 10 reps x 2 sets, 40 kg, 4 reps x 2 sets • Barbell Bench Press, 60 kg, 10 reps x 3 sets • Regular push-ups 15 reps x 2 sets • Breathing 4 — 7 — 8 in 2 sets. BATH I had a cold bath and took Apple Cider Vinegar in warm water. #ManDay

This is how I paid my rent this Monday morning: I woke up at 4: 45 am. BENEDICTION • I meditated and prayed. • I read the book OUTLIVE: The Science & Art Of Longevity by Dr Peter Attia. The chapter is about "Rethinking Medicine for the Age of Chronic Disease." BED • I organized the bedroom, living room, and study area. I decluttered the bookshelf, drew the curtains, and opened the windows to welcome fresh air and early morning sunlight. BODY • I jogged to the gym, 2 km away. Pace: 05'26" /km. Time:13 minutes. Warm-up • Box jumps: 12 x 3 sets • Burpees: 10 x 2 sets Workouts • Dumbbell Goblet Squat, 30 kg, 12 reps x 4 sets • Barbell Bent-over rows 40 kg, 10 reps x 4 sets • Barbell Overhead Shoulder Press, 30 kg, 10 reps x 2 sets, 40 kg, 4 reps x 2 sets • Barbell Bench Press, 60 kg, 10 reps x 3 sets • Regular push-ups 15 reps x 2 sets • Breathing 4 — 7 — 8 in 2 sets. BATH I had a cold bath and took Apple Cider Vinegar in warm water. #ManDay

Eric

206,738 просмотров • 1 год назад

What if workouts were generated like this? Built a dumbbell routine as a motion sheet with GPT Image 2 Then turned it into a video with Seedance 2.0 I tested 4 exercises in 15s, it works, but 2–3 exercises would probably give the best output. Motion sheet: Monochrome grayscale technical illustration, biomechanically accurate fitness instruction sheet, clean 3D anatomical character, scientific diagram aesthetic, minimalistic, no artistic exaggeration 2x4 grid layout (8 panels total), perfectly aligned cells, equal spacing, thin black borders, numbered from 1 to 8 Neutral athletic human body (gender-neutral), proportional anatomy, consistent character across all panels Dumbbell workout sequence (key positions only): 1. Dumbbell curl (start position) 2. Dumbbell curl (top contraction) 3. Shoulder press (start at shoulder level) 4. Shoulder press (overhead lockout) 5. Dumbbell lateral raise (arms down) 6. Lateral raise (arms at shoulder height) 7. Dumbbell squat (standing start) 8. Squat (bottom position) Top-left: bold number + exercise name (English) Center: full-body pose (clear joint positions) Bottom-left: short technical explanation (2–3 lines, correct form cues) Overlay: directional arrows showing movement path (up/down/arc) Correct joint alignment, neutral spine, proper elbow and knee positioning, realistic weight distribution, no exaggerated motion Highly detailed grayscale shading, soft studio lighting, subtle shadows, clean linework, medical / sports science diagram quality Pure white background No colors, no background environment, no extra elements, no stylization, no blur

What if workouts were generated like this? Built a dumbbell routine as a motion sheet with GPT Image 2 Then turned it into a video with Seedance 2.0 I tested 4 exercises in 15s, it works, but 2–3 exercises would probably give the best output. Motion sheet: Monochrome grayscale technical illustration, biomechanically accurate fitness instruction sheet, clean 3D anatomical character, scientific diagram aesthetic, minimalistic, no artistic exaggeration 2x4 grid layout (8 panels total), perfectly aligned cells, equal spacing, thin black borders, numbered from 1 to 8 Neutral athletic human body (gender-neutral), proportional anatomy, consistent character across all panels Dumbbell workout sequence (key positions only): 1. Dumbbell curl (start position) 2. Dumbbell curl (top contraction) 3. Shoulder press (start at shoulder level) 4. Shoulder press (overhead lockout) 5. Dumbbell lateral raise (arms down) 6. Lateral raise (arms at shoulder height) 7. Dumbbell squat (standing start) 8. Squat (bottom position) Top-left: bold number + exercise name (English) Center: full-body pose (clear joint positions) Bottom-left: short technical explanation (2–3 lines, correct form cues) Overlay: directional arrows showing movement path (up/down/arc) Correct joint alignment, neutral spine, proper elbow and knee positioning, realistic weight distribution, no exaggerated motion Highly detailed grayscale shading, soft studio lighting, subtle shadows, clean linework, medical / sports science diagram quality Pure white background No colors, no background environment, no extra elements, no stylization, no blur

Ege

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No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.

No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.

Sandy Biohacker

69,092 просмотров • 1 год назад

Gym Vlog .Let’s Get This Workout Started A Quick Look Into My Gym Routine Made with seedance 2.0 Prompt: 15-Second Gym Vlog — Continuous Dialogue Character: The same young adult woman throughout the entire video, wearing a black T-shirt and sporty gym pants. Keep her face, hairstyle, outfit, and appearance consistent from beginning to end. Scene: A realistic modern gym vlog. From the very first frame, the woman is already talking directly to the camera while walking through the gym. She keeps speaking continuously throughout the entire 15-second video—no silent moments and no voice-over. 0–5 sec: She walks toward the camera in selfie-vlog style, smiling naturally and talking directly to the viewer. Gym equipment and people working out are visible in the background. Dialogue: "Hey guys! I'm at the gym today, and I'm going to show you a little bit of my workout." 5–10 sec: While continuing to talk, she reaches the dumbbell area, picks up a moderate-sized dumbbell with one hand, briefly lifts it in a natural demonstration, and keeps speaking to the camera. Dialogue: "I usually start with some simple exercises like this, just to get warmed up." 10–15 sec: Still holding the dumbbell briefly, she looks at the camera and continues talking with a friendly smile, then places it back naturally. Dialogue: "Alright, let's get started and make this workout a good one!" Important: Continuous talking from start to finish, natural lip-sync matching every word, no narration, no sudden cuts, no change of character or clothing. The same reference character must remain consistent throughout. Realistic gym environment, natural body movement, handheld smartphone vlog style, cinematic 4K quality.

Gym Vlog .Let’s Get This Workout Started A Quick Look Into My Gym Routine Made with seedance 2.0 Prompt: 15-Second Gym Vlog — Continuous Dialogue Character: The same young adult woman throughout the entire video, wearing a black T-shirt and sporty gym pants. Keep her face, hairstyle, outfit, and appearance consistent from beginning to end. Scene: A realistic modern gym vlog. From the very first frame, the woman is already talking directly to the camera while walking through the gym. She keeps speaking continuously throughout the entire 15-second video—no silent moments and no voice-over. 0–5 sec: She walks toward the camera in selfie-vlog style, smiling naturally and talking directly to the viewer. Gym equipment and people working out are visible in the background. Dialogue: "Hey guys! I'm at the gym today, and I'm going to show you a little bit of my workout." 5–10 sec: While continuing to talk, she reaches the dumbbell area, picks up a moderate-sized dumbbell with one hand, briefly lifts it in a natural demonstration, and keeps speaking to the camera. Dialogue: "I usually start with some simple exercises like this, just to get warmed up." 10–15 sec: Still holding the dumbbell briefly, she looks at the camera and continues talking with a friendly smile, then places it back naturally. Dialogue: "Alright, let's get started and make this workout a good one!" Important: Continuous talking from start to finish, natural lip-sync matching every word, no narration, no sudden cuts, no change of character or clothing. The same reference character must remain consistent throughout. Realistic gym environment, natural body movement, handheld smartphone vlog style, cinematic 4K quality.

Noor

12,345 просмотров • 11 дней назад

My favorite bodyweight workout when I can't make it to the gym... Be sure to save this workout and give it a try! ⁠ Bodyweight workouts can be done anywhere and anytime ⁠ They’re perfect for when you truly have no time to get to the gym as they can be done at home, in a hotel, or outside ⁠ This is a 3 round circuit that can be done in under 15 minutes⁠ ⁠ A circuit is when you do all exercises back to back with no rest until the last exercise ⁠ 1. 5 Pull-Ups⁠ 2. 10 Dips⁠ 3. 15 Air Squats⁠ 4. 20 Crunches⁠ 5. 25 Push-Ups ⁠ Rest 30-90 seconds⁠ ⁠ Repeat 3 rounds⁠ ⁠ No pull-up bar? Find a heavy furniture piece like a desk and do an inverted row ⁠ No dip bars? Use some chairs and do bench dips ⁠ Get creative! ⁠ ⁠ Feel free to adjust sets/reps/rest time based off your experience level ⁠ There is no right or wrong set/rep scheme with this ⁠ The key is just getting that heart rate up and moving!⁠ Doing something is ALWAYS better than nothing

My favorite bodyweight workout when I can't make it to the gym... Be sure to save this workout and give it a try! ⁠ Bodyweight workouts can be done anywhere and anytime ⁠ They’re perfect for when you truly have no time to get to the gym as they can be done at home, in a hotel, or outside ⁠ This is a 3 round circuit that can be done in under 15 minutes⁠ ⁠ A circuit is when you do all exercises back to back with no rest until the last exercise ⁠ 1. 5 Pull-Ups⁠ 2. 10 Dips⁠ 3. 15 Air Squats⁠ 4. 20 Crunches⁠ 5. 25 Push-Ups ⁠ Rest 30-90 seconds⁠ ⁠ Repeat 3 rounds⁠ ⁠ No pull-up bar? Find a heavy furniture piece like a desk and do an inverted row ⁠ No dip bars? Use some chairs and do bench dips ⁠ Get creative! ⁠ ⁠ Feel free to adjust sets/reps/rest time based off your experience level ⁠ There is no right or wrong set/rep scheme with this ⁠ The key is just getting that heart rate up and moving!⁠ Doing something is ALWAYS better than nothing

Bailey Schober | Men’s Fitness & Nutrition Coach

11,444 просмотров • 6 месяцев назад

"My arms aren't growing no matter how hard I train them." No matter how hard. Yes. That will be it. Because clearly the missing ingredient is effort. Twenty sets was not enough, the four angles were not enough, the drop set at the end was not enough, and the answer is presumably a fifth angle and a whole additional evening. What your arms actually get in a normal week: - Heavy tension from every row, chin and pulldown - Heavy tension from every press, dip and close-grip - Twenty isolation sets piled on top of that - All of it at the end, when the weight has to be light - All of it at length, where damage is highest - A drop set, because they are stubborn - Four days of soreness - One training exposure, seven days later Biceps and triceps are the most damage-sensitive tissue in the building. Two small muscles with almost nothing there to absorb the work. Damage is not a growth signal. It is a repair bill, and repair spends the exact recovery you were hoping to build with. So no, they are not growing no matter how hard you train them. They are not growing because of how hard you train them. What they need instead: - One or two hard sets - Early in the session, while you can still load them properly - Twice a week - Add weight when you can Two of those sets are all the direct arm work I do. The bloke on his eleventh set of pushdowns has been at that machine since I walked in.

"My arms aren't growing no matter how hard I train them." No matter how hard. Yes. That will be it. Because clearly the missing ingredient is effort. Twenty sets was not enough, the four angles were not enough, the drop set at the end was not enough, and the answer is presumably a fifth angle and a whole additional evening. What your arms actually get in a normal week: - Heavy tension from every row, chin and pulldown - Heavy tension from every press, dip and close-grip - Twenty isolation sets piled on top of that - All of it at the end, when the weight has to be light - All of it at length, where damage is highest - A drop set, because they are stubborn - Four days of soreness - One training exposure, seven days later Biceps and triceps are the most damage-sensitive tissue in the building. Two small muscles with almost nothing there to absorb the work. Damage is not a growth signal. It is a repair bill, and repair spends the exact recovery you were hoping to build with. So no, they are not growing no matter how hard you train them. They are not growing because of how hard you train them. What they need instead: - One or two hard sets - Early in the session, while you can still load them properly - Twice a week - Add weight when you can Two of those sets are all the direct arm work I do. The bloke on his eleventh set of pushdowns has been at that machine since I walked in.

Sama Hoole

32,804 просмотров • 24 дней назад

Women are BEGGING men to approach at the gym. Here's how to do it right: This girl dressed to impress, glancing around hoping someone would talk to her. All she got was crickets. Why most guys fail at gym game: 🆇 They assume "she's just here to workout" (newsflash: women own sweatpants) 🆇 They fear gym awkwardness more than they want chicks 🆇 They don't recognize obvious IOIs (invitations to approach) (& yeah, I know there are guys who are going to say "I JUST GO TO THE GYM TO WORK OUT!" -- mad props, bro. Big ups to you. What are you working out for again tho? Was it to impress your boss at work? 'Cause I'm bettin' it's probably GIRLS...) The effective gym approach system: 1️⃣ Spot the lookback - If she glances 3+ times, she's hoping you'll notice 2️⃣ Drop a drive-by compliment - "Nice; you have great squat form!" (then walk away) 3️⃣ Read her reaction - Does she linger? Play with her hair? Find reasons to be near you? 4️⃣ Build gradually - You see her weekly. Turn small talk into hang outs over time Gyms are the new singles bars - but 95% of men are too timid to act. Be the 5%.

Women are BEGGING men to approach at the gym. Here's how to do it right: This girl dressed to impress, glancing around hoping someone would talk to her. All she got was crickets. Why most guys fail at gym game: 🆇 They assume "she's just here to workout" (newsflash: women own sweatpants) 🆇 They fear gym awkwardness more than they want chicks 🆇 They don't recognize obvious IOIs (invitations to approach) (& yeah, I know there are guys who are going to say "I JUST GO TO THE GYM TO WORK OUT!" -- mad props, bro. Big ups to you. What are you working out for again tho? Was it to impress your boss at work? 'Cause I'm bettin' it's probably GIRLS...) The effective gym approach system: 1️⃣ Spot the lookback - If she glances 3+ times, she's hoping you'll notice 2️⃣ Drop a drive-by compliment - "Nice; you have great squat form!" (then walk away) 3️⃣ Read her reaction - Does she linger? Play with her hair? Find reasons to be near you? 4️⃣ Build gradually - You see her weekly. Turn small talk into hang outs over time Gyms are the new singles bars - but 95% of men are too timid to act. Be the 5%.

Girls Chase 🏃‍♀️💨

999,463 просмотров • 1 год назад

Two girls, arms overhead all day, plastering a ceiling in perfect sync and it makes them around $12,000 a month between them, mostly from filming it. Anyone who's done overhead work knows it's the worst position in the trade — arms up, neck back, shoulders burning inside ten minutes. Most people tap out. These two do it for hours, side by side, matching each other's pace like they share a brain. That's the thing you can't look away from: not just that it's two women on a ceiling, but that they're in rhythm doing the part everyone else dreads. Here's why the pair matters more than people think. A solo worker is a clip you watch once. Two people moving in sync — no talking, just anticipating each other — is a relationship, and relationships are what turn a viewer into a follower. You're not watching a task get done. You're watching a partnership work, and that pulls people back for the next one. The money runs three ways off one phone. Their calendar stays booked because homeowners watch the finish and hire them at full rate, zero ad spend — the video sells the work. Tool and material brands pay $3 - 5k a post to get their gear in genuinely skilled hands. And views, often 5-10 million a clip, stack payouts on a phone one of them wedges on a bucket. Neither of them edits. They film the shift, hand it to AI, it grabs the tightest synced stretch, cuts it to the beat, captions, schedules. They're onto the next room before it posts. The reframe for anyone doing hard work: the part of your job that's physically brutal — the part you assume nobody wants to see — is exactly what people respect watching. Struggle that looks effortless is magnetic. Doing it in sync with someone else doubles it. Do you work with someone you're so in sync with you barely need words? Drop it below — I'm breaking the best ones down next.

Two girls, arms overhead all day, plastering a ceiling in perfect sync and it makes them around $12,000 a month between them, mostly from filming it. Anyone who's done overhead work knows it's the worst position in the trade — arms up, neck back, shoulders burning inside ten minutes. Most people tap out. These two do it for hours, side by side, matching each other's pace like they share a brain. That's the thing you can't look away from: not just that it's two women on a ceiling, but that they're in rhythm doing the part everyone else dreads. Here's why the pair matters more than people think. A solo worker is a clip you watch once. Two people moving in sync — no talking, just anticipating each other — is a relationship, and relationships are what turn a viewer into a follower. You're not watching a task get done. You're watching a partnership work, and that pulls people back for the next one. The money runs three ways off one phone. Their calendar stays booked because homeowners watch the finish and hire them at full rate, zero ad spend — the video sells the work. Tool and material brands pay $3 - 5k a post to get their gear in genuinely skilled hands. And views, often 5-10 million a clip, stack payouts on a phone one of them wedges on a bucket. Neither of them edits. They film the shift, hand it to AI, it grabs the tightest synced stretch, cuts it to the beat, captions, schedules. They're onto the next room before it posts. The reframe for anyone doing hard work: the part of your job that's physically brutal — the part you assume nobody wants to see — is exactly what people respect watching. Struggle that looks effortless is magnetic. Doing it in sync with someone else doubles it. Do you work with someone you're so in sync with you barely need words? Drop it below — I'm breaking the best ones down next.

Rich

23,632 просмотров • 16 дней назад

Made with Seedance 2 prompt DV 16mm handheld tape camcorder POV by CHASE, who occasionally props the camera on a rack/bench. Natural hand shake, crooked framing, delayed focus, clumsy zooms, face occasionally cut off; camcorder never visible. Soft blurry tape look, faint tape noise, bloomed gym lights, flickering auto-exposure, muted contrast, realistic skin. Tone: playful, self-deprecating gym vlog with genuine laughs, exaggerated complaining, shaky handheld matching exhausted legs. CHASE: Korean idol in her 20s, long black high ponytail, glowing sweaty skin, expressive eyes, slim athletic build, modest long-sleeve athletic top, loose joggers/leggings, sneakers, towel around neck, no jewelry. Setting: evening gym with squat rack, leg press, mirror wall, water fountain, soft overhead lighting. Shots: (1) Propped at squat rack, catching breath: “Okay... leg day is not it today.” (2) Handheld close-up, shakes one leg: “Why did I do that many reps—” (3) Propped at leg press, finishes rep, flops back: “Okay that's it, I'm done, I'm so done.” (4) Macro of hand gripping handle, ambient only. (5) Handheld, stands, legs wobble, grabs rack laughing: “Wait— okay my legs are literally shaking—” (6) Wobbly walk to fountain: “This is so embarrassing, someone help me—” (7) Drinks water: “Okay... water is life right now.” (8) Selfie ending against wall, smiling: “Never doing legs again—see you guys, I'm going to go lie down somewhere.”

Made with Seedance 2 prompt DV 16mm handheld tape camcorder POV by CHASE, who occasionally props the camera on a rack/bench. Natural hand shake, crooked framing, delayed focus, clumsy zooms, face occasionally cut off; camcorder never visible. Soft blurry tape look, faint tape noise, bloomed gym lights, flickering auto-exposure, muted contrast, realistic skin. Tone: playful, self-deprecating gym vlog with genuine laughs, exaggerated complaining, shaky handheld matching exhausted legs. CHASE: Korean idol in her 20s, long black high ponytail, glowing sweaty skin, expressive eyes, slim athletic build, modest long-sleeve athletic top, loose joggers/leggings, sneakers, towel around neck, no jewelry. Setting: evening gym with squat rack, leg press, mirror wall, water fountain, soft overhead lighting. Shots: (1) Propped at squat rack, catching breath: “Okay... leg day is not it today.” (2) Handheld close-up, shakes one leg: “Why did I do that many reps—” (3) Propped at leg press, finishes rep, flops back: “Okay that's it, I'm done, I'm so done.” (4) Macro of hand gripping handle, ambient only. (5) Handheld, stands, legs wobble, grabs rack laughing: “Wait— okay my legs are literally shaking—” (6) Wobbly walk to fountain: “This is so embarrassing, someone help me—” (7) Drinks water: “Okay... water is life right now.” (8) Selfie ending against wall, smiling: “Never doing legs again—see you guys, I'm going to go lie down somewhere.”

WasifAI

44,916 просмотров • 1 месяц назад

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

David Roche

66,419 просмотров • 2 лет назад

50 things to do instead of wasting another year: 1. wake up at the same time every day 2. track every expense for 30 days 3. cut one useless monthly subscription 4. build an emergency fund (first 1000) 5. learn one high-income skill 6. read 10 non-fiction books 7. delete tiktok and instagram for 30 days 8. train your body 3x per week 9. fix your sleep schedule 10. learn basic personal finance 11. start journaling daily 12. build a simple website or portfolio 13. learn how taxes work in your country 14. stop buying things to impress others 15. build one income stream outside your job 16. learn sales fundamentals 17. learn copywriting basics 18. improve your communication skills 19. track your time for one full week 20. cut processed food 21. learn to cook 5 basic meals 22. walk 8000–10000 steps daily 23. set clear 1-year goals 24. set clear 5-year goals 25. build discipline before motivation 26. network intentionally 27. learn how algorithms work (X, youtube) 28. build a morning routine 29. build an evening shutdown routine 30. stop complaining 31. stop blaming circumstances 32. learn to sit alone without stimulation 33. audit who you spend time with 34. learn basic investing principles 35. save before you spend 36. learn to say no 37. learn negotiation basics 38. improve posture and body language 39. learn deep focus (no multitasking) 40. build something small and finish it 41. document progress instead of flexing results 42. stop chasing trends 43. build consistency over intensity 44. learn stress management 45. learn delayed gratification 46. take responsibility for outcomes 47. reduce digital noise 48. build a simple life system 49. measure progress weekly 50. repeat for 365 days

50 things to do instead of wasting another year: 1. wake up at the same time every day 2. track every expense for 30 days 3. cut one useless monthly subscription 4. build an emergency fund (first 1000) 5. learn one high-income skill 6. read 10 non-fiction books 7. delete tiktok and instagram for 30 days 8. train your body 3x per week 9. fix your sleep schedule 10. learn basic personal finance 11. start journaling daily 12. build a simple website or portfolio 13. learn how taxes work in your country 14. stop buying things to impress others 15. build one income stream outside your job 16. learn sales fundamentals 17. learn copywriting basics 18. improve your communication skills 19. track your time for one full week 20. cut processed food 21. learn to cook 5 basic meals 22. walk 8000–10000 steps daily 23. set clear 1-year goals 24. set clear 5-year goals 25. build discipline before motivation 26. network intentionally 27. learn how algorithms work (X, youtube) 28. build a morning routine 29. build an evening shutdown routine 30. stop complaining 31. stop blaming circumstances 32. learn to sit alone without stimulation 33. audit who you spend time with 34. learn basic investing principles 35. save before you spend 36. learn to say no 37. learn negotiation basics 38. improve posture and body language 39. learn deep focus (no multitasking) 40. build something small and finish it 41. document progress instead of flexing results 42. stop chasing trends 43. build consistency over intensity 44. learn stress management 45. learn delayed gratification 46. take responsibility for outcomes 47. reduce digital noise 48. build a simple life system 49. measure progress weekly 50. repeat for 365 days

alexei

17,479 просмотров • 1 месяц назад

The morning lifter has a simple choice. Option one: get a proper breakfast in. 200 grams of oats, banana, scoop of whey, the works. Sit at the table for an hour waiting for it to settle. Drive to the gym on those famously explosive carbs that will absolutely fuel the 14 reps of leg extensions you have planned. Option two: skip breakfast entirely, walk into the gym fasted, watch your cortisol spike, and erase years of accumulated hypertrophy in a single 45-minute session. Several Reddit threads have confirmed this happens. The receipts are unfortunately not available. But wait. There is a third option. Throw on some Mongolian throat singing. Close your eyes. Sit with the fact that you are descended from a man who tracked a mammoth across the steppe for several days, in subzero wind, on nothing but the substantial fat stores his body had spent the autumn laying down. The fasted state was not the obstacle. The fasted state was the point. Two million years of selection had refined the morning hunter into his fastest, strongest, sharpest version precisely when he had not eaten, because that was when he needed to be. He threw the spear at the end of those days. Then he helped haul the kill home across the same steppe. Still fasted. Still upright. A long walk, a heavy load, and a body operating exactly as it was designed to operate. He did it without oats. He did it without whey. He did it without a 90-minute pre-workout window and a wrist tracker monitoring his recovery score. And here you are. He made it count. You can probably manage 45 minutes of leg day without porridge.

The morning lifter has a simple choice. Option one: get a proper breakfast in. 200 grams of oats, banana, scoop of whey, the works. Sit at the table for an hour waiting for it to settle. Drive to the gym on those famously explosive carbs that will absolutely fuel the 14 reps of leg extensions you have planned. Option two: skip breakfast entirely, walk into the gym fasted, watch your cortisol spike, and erase years of accumulated hypertrophy in a single 45-minute session. Several Reddit threads have confirmed this happens. The receipts are unfortunately not available. But wait. There is a third option. Throw on some Mongolian throat singing. Close your eyes. Sit with the fact that you are descended from a man who tracked a mammoth across the steppe for several days, in subzero wind, on nothing but the substantial fat stores his body had spent the autumn laying down. The fasted state was not the obstacle. The fasted state was the point. Two million years of selection had refined the morning hunter into his fastest, strongest, sharpest version precisely when he had not eaten, because that was when he needed to be. He threw the spear at the end of those days. Then he helped haul the kill home across the same steppe. Still fasted. Still upright. A long walk, a heavy load, and a body operating exactly as it was designed to operate. He did it without oats. He did it without whey. He did it without a 90-minute pre-workout window and a wrist tracker monitoring his recovery score. And here you are. He made it count. You can probably manage 45 minutes of leg day without porridge.

Sama Hoole

94,316 просмотров • 3 месяцев назад

TALES OF VALDIR: BOSS CREATION EVENT Mysterious rifts have torn through the lands of Valdir, opening portals into ancient caverns and forgotten dungeons. Dangerous entities and mutated creatures have crossed over, making these dark depths their home. Your mission, Creators: Bring a terrifying Dungeon Boss to life! PRIZE POOL & SPECIAL REWARDS ⦁ 1,000 USDT for the Top 10 entries! ⦁ The top 30 bosses will inhabit the dungeons of Valdir, featuring paid playthroughs with collectible items and special creator rewards! YOUR TASK & REQUIREMENTS 1️⃣ Create a video of at least 10 seconds using any AI tool. 2️⃣ Name your Boss and write its backstory: Where did it come from? How did it enter the dungeon through the rift, and why does it stay there? 3️⃣ The Scene: Must feature a dramatic entrance showing the Boss appearing in the dungeon (emerging from a portal, the shadows, or the ground — the cooler, the better!) and preparing to attack! Setting: Medieval fantasy. 4️⃣ Clean Video Only: No third-party logos or AI service watermarks allowed. 5️⃣ Make a QT of the original post, add your video, and tag 3 of your best creator friends. The best bosses and videos will become permanent in-game canon! Deadline: August 26th at 7 PM UTC. Show us what nightmares wait in the dark. Good luck, creators! 🐉✨ #AIArt #GameCreation #TalesOfValdir #AIArtists #PvPVibe #ZarGates

TALES OF VALDIR: BOSS CREATION EVENT Mysterious rifts have torn through the lands of Valdir, opening portals into ancient caverns and forgotten dungeons. Dangerous entities and mutated creatures have crossed over, making these dark depths their home. Your mission, Creators: Bring a terrifying Dungeon Boss to life! PRIZE POOL & SPECIAL REWARDS ⦁ 1,000 USDT for the Top 10 entries! ⦁ The top 30 bosses will inhabit the dungeons of Valdir, featuring paid playthroughs with collectible items and special creator rewards! YOUR TASK & REQUIREMENTS 1️⃣ Create a video of at least 10 seconds using any AI tool. 2️⃣ Name your Boss and write its backstory: Where did it come from? How did it enter the dungeon through the rift, and why does it stay there? 3️⃣ The Scene: Must feature a dramatic entrance showing the Boss appearing in the dungeon (emerging from a portal, the shadows, or the ground — the cooler, the better!) and preparing to attack! Setting: Medieval fantasy. 4️⃣ Clean Video Only: No third-party logos or AI service watermarks allowed. 5️⃣ Make a QT of the original post, add your video, and tag 3 of your best creator friends. The best bosses and videos will become permanent in-game canon! Deadline: August 26th at 7 PM UTC. Show us what nightmares wait in the dark. Good luck, creators! 🐉✨ #AIArt #GameCreation #TalesOfValdir #AIArtists #PvPVibe #ZarGates

ZarGates

361,502 просмотров • 29 дней назад

How to 10x your design with Figma Make ⭐️ I spent 40+ hours testing Figma Make prompts. Most designers waste time with vague prompts and get garbage outputs. Here are the exact prompts and proven workflow that actually work: 1️⃣. Prompt formula: Bad: "Create a dashboard" Good: "Create a SaaS analytics dashboard with: → Left sidebar navigation (240px wide) → Top bar with user profile → 4 metric cards in a grid → Line chart showing revenue trend → Use blue (#2563EB) as primary color" The more you specify = higher quality. 2️⃣ Workflow: Import Your Design System First Before your first prompt: → Go to your main Figma file → Export your component library → Import it into Make → Add this to every prompt: "Use components from [Your Library Name]" Now everything matches your brand automatically. 3️⃣. Prompt for Interactive States: "Create a login form with: → Email and password inputs → Show error state when fields are empty → Disabled button state when form is incomplete → Success message after submission → Add smooth transitions between states" Gets you working prototypes, not static screens. 4️⃣. Advanced Prompts: Data States "Create a user list screen with three states: → Loading (skeleton screens) → Success (populated table with 10 users) → Empty (illustration + 'No users yet' message + 'Add User' CTA)" One prompt = complete UX coverage. 5️⃣. The "Design System Drift” Fix: Notice Make using wrong colors? → Try this Prompt: "Analyze my imported library and list all color tokens, then regenerate using only those exact values" It'll self-correct and stick to your system. 6️⃣. Responsive Design Prompt: "Create a pricing page with 3 tiers. Make it responsive: → Desktop: 3 columns side-by-side → Tablet: 2 columns with 3rd below → Mobile: Stacked vertically → Use Auto Layout for fluid scaling" This gets you mobile + desktop in one shot. 7️⃣. Magic Troubleshoot Prompts: Output looks off? → Try: "Redesign this following Material Design principles" → Or: "Make this follow iOS Human Interface Guidelines" → Or: "Apply Gestalt principles for better visual hierarchy" Give it design frameworks to follow. It works magic. Designers who master prompt engineering in 2026 will ship 10x more than everyone else. P.s. I made a Gameboy for Pokémon. (bookmark this for later)

Felix Lee

12,706 просмотров • 7 месяцев назад

She doesn't just ink skin, she ink's constellations into flesh. Watch a phoenix shatter into stardust across his back, one needle stroke at a time. From stencil to soul, this is how myths get made. Made with Seedance 2.0 on BudgetPixel AI Prompt: VIDEO PROMPT — 15 SECONDS (1-second cut scenes) Style: Dark painterly cinematic animation, Arcane-inspired, rich shadows, expressive faces, sharp directional lighting, moody tattoo-studio atmosphere, textured brushwork, high-contrast color grading, realistic anatomy, professional concept-art quality. Character note: The tattoo artist shares only the facial likeness of the reference image "Jessy" — same face shape, eyes, and features. Her hairstyle is changed to a sleek, short asymmetric black bob with a shaved undercut side, and her outfit is changed to a fitted black technical vest over a long-sleeve compression top, with fingerless tactical gloves swapped for tight black latex gloves once the session begins. New tattoo subject: Instead of a samurai, the design is a cosmic phoenix made of shattering constellations — black linework forming a phoenix mid-transformation, its wingtips dissolving into scattered stars and fine red ember-like accents, giving it a mythic, otherworldly quality rather than a standard warrior motif. Second 1: Wide establishing shot — neon-lit tattoo studio at night, rain streaking the window; the artist (Jessy-faced, black bob, black vest) steps into frame as the huge bald muscular man lies face down on the table. Second 2: Close-up — she snaps on black latex gloves, quick confident motion, light catching the vest's fabric. Second 3: Close-up — ink caps in a row, deep black and a single vivid ember-red poured with precision. Second 4: Medium shot — she holds up a glowing tablet/reference showing the cosmic phoenix design, studying it against his back. Second 5: Over-the-shoulder — she lays the stencil across his broad back, aligning the phoenix wingspan to his shoulder blades. Second 6: Close-up — gloved hands smooth the stencil down, faint static crackle effect where it presses to skin. Second 7: Medium shot — stencil peels away, revealing the full black-line phoenix-and-shattering-stars outline across his back. Second 8: Close-up — the tattoo machine powers on, needle glinting, her focused eyes reflected in the metal. Second 9: Extreme close-up — first bold black lines forming the phoenix's wing feathers. Second 10: Side angle — the man stays still, muscles tense under lamplight, she works with total concentration. Second 11: Close-up — ember-red ink added to the phoenix's core, glowing against the black linework like embers catching fire. Second 12: Overhead shot — sparks of red bleed outward into the "shattering stars," visual rhythm of the needle in motion. Second 13: Close-up on her face — a flicker of satisfaction, sweat and studio light on her skin. Second 14: Wide dramatic shot — she leans back, revealing the half-finished phoenix glowing under directional light, black smoke/mist styling in the air. Second 15: Final hero shot — slow push-in on the tattoo, black and ember-red phoenix mid-transformation across his back, studio neon reflected in the wet floor, freeze on a cinematic beat.

She doesn't just ink skin, she ink's constellations into flesh. Watch a phoenix shatter into stardust across his back, one needle stroke at a time. From stencil to soul, this is how myths get made. Made with Seedance 2.0 on BudgetPixel AI Prompt: VIDEO PROMPT — 15 SECONDS (1-second cut scenes) Style: Dark painterly cinematic animation, Arcane-inspired, rich shadows, expressive faces, sharp directional lighting, moody tattoo-studio atmosphere, textured brushwork, high-contrast color grading, realistic anatomy, professional concept-art quality. Character note: The tattoo artist shares only the facial likeness of the reference image "Jessy" — same face shape, eyes, and features. Her hairstyle is changed to a sleek, short asymmetric black bob with a shaved undercut side, and her outfit is changed to a fitted black technical vest over a long-sleeve compression top, with fingerless tactical gloves swapped for tight black latex gloves once the session begins. New tattoo subject: Instead of a samurai, the design is a cosmic phoenix made of shattering constellations — black linework forming a phoenix mid-transformation, its wingtips dissolving into scattered stars and fine red ember-like accents, giving it a mythic, otherworldly quality rather than a standard warrior motif. Second 1: Wide establishing shot — neon-lit tattoo studio at night, rain streaking the window; the artist (Jessy-faced, black bob, black vest) steps into frame as the huge bald muscular man lies face down on the table. Second 2: Close-up — she snaps on black latex gloves, quick confident motion, light catching the vest's fabric. Second 3: Close-up — ink caps in a row, deep black and a single vivid ember-red poured with precision. Second 4: Medium shot — she holds up a glowing tablet/reference showing the cosmic phoenix design, studying it against his back. Second 5: Over-the-shoulder — she lays the stencil across his broad back, aligning the phoenix wingspan to his shoulder blades. Second 6: Close-up — gloved hands smooth the stencil down, faint static crackle effect where it presses to skin. Second 7: Medium shot — stencil peels away, revealing the full black-line phoenix-and-shattering-stars outline across his back. Second 8: Close-up — the tattoo machine powers on, needle glinting, her focused eyes reflected in the metal. Second 9: Extreme close-up — first bold black lines forming the phoenix's wing feathers. Second 10: Side angle — the man stays still, muscles tense under lamplight, she works with total concentration. Second 11: Close-up — ember-red ink added to the phoenix's core, glowing against the black linework like embers catching fire. Second 12: Overhead shot — sparks of red bleed outward into the "shattering stars," visual rhythm of the needle in motion. Second 13: Close-up on her face — a flicker of satisfaction, sweat and studio light on her skin. Second 14: Wide dramatic shot — she leans back, revealing the half-finished phoenix glowing under directional light, black smoke/mist styling in the air. Second 15: Final hero shot — slow push-in on the tattoo, black and ember-red phoenix mid-transformation across his back, studio neon reflected in the wet floor, freeze on a cinematic beat.

Jessica Collins

11,899 просмотров • 1 месяц назад