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Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder...

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Dean Turner

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44,032 görüntüleme • 2 ay önce •via X (Twitter)

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This post about bench press safety escaped containment and got a lot of people commenting in disagreement that safeties/spotter arms would've saved him. And in truth, my language below was a little too absolute: safeties MIGHT have saved his life (though even if so, would not have prevented all damage), but it's far from certain that they would have, so I stand by the overall sentiment. I will explain in detail below. The spotter arms have to be set below the top of your arched chest or else they’ll interfere with every rep - you'll clang the bar on the safeties, which not only severely interrupts proper technique and performance, but can also be potentially injurious in its own right as the clanging against the safeties takes you out of the rhythm of the rep and leads to uneven and chaotic force application demands mid-rep. The safeties can’t be set a mere milimeter or even a half inch below the chest: both because most racks have 2-3 inch hole spacings that don't allow such finely calibrated setting, but even if they do - also because as a gross movement pattern, not a fine movement pattern, you can’t control the movement of the bar precisely and accurately enough not to clang the safeties if they’re so close to your chest. Human beings performing gross movement patterns simply lack such fine control: on heavy sets, the bar might be slightly uneven on one side, you might lose a touch of your arch over the course of the set, etc... and end up clanging the safeties anyway, if they're set so close to the top of your arched chest. These issues are not form errors that can be prevented with proper training, but are inherent limitations in the human capability to control gross motor pattern movements at a heavy weight. Thus, the safeties have to be far enough below your chest in order to not interfere with the set itself, such that they can’t possibly catch the bar before it hits your chest in the case of a sudden catastrophic drop. The proper placement for the safeties is far enough below your chest so as not to interfere with the normal execution of the set and so the bar never touches the safeties at all during the set, even with the inherent human limitations of gross motor pattern control. But high enough such tha - if you find yourself unable to successfully press the bar to lockout - you can bring the bar under control back down to your chest, exhale and drop your arch, and the bar will ideally now rest on the safeties instead of your chest and you can crawl and slither out from under it. Worst case, you can roll the bar slightly upwards and the safeties will soon take it, well before it would lie on your neck. I have an example of using the safeties this way in the video below, with 485 lbs. The ability to set this position with precision and accuracy depends on the equipment you're using: Some racks/benches have 1 inch spacings for this purpose, which is excellent and allows greater precision in safety placement, but most common racks have 2-3 inches between holes and thus people must often have the safeties a little lower than they'd ideally be. The main point is the proper use and purpose of safeties in the bench press is not really to catch a very rare catastrophic sudden drop onto your chest, but to allow you to survive the much more common situation of a normal failed rep. Could they theoretically save your life in such a situation where you drop it? Yes, they might. They won't stop the bar before it hits your chest but they might reduce the impact by stopping the bar from going further down and reducing the impact. This may or may not save your life in this rare catastrophic drop situation - it's good to have them there, set up anyway, but it's far from a sure bet. The most important things you can do are to learn and practice good technique, which involves stiff wrists in a very slightly bent back position, and thumbs around the barbell - NO SUICIDE GRIP. The safeties won't catch the bar and stop it from hitting your chest, so it's best to reduce the chances of dropping the bar on your chest from almost zero to even closer to almost zero. I've been bench pressing regularly for well over 20 years, always put my thumbs around the bar, and have never dropped it on myself. Nor has anyone I have coached to the best of my memory, over tens of thousands of sets and hundreds of thousands of reps. I have used safeties to successfully avoid getting trapped under the bar after a failed rep. In the video below, I tweaked my pec while pushing through a rep at 485 and had to set the bar on the pins to avoid getting trapped under it. This kind of situation is the primary use for the safeties. It's good to have them set up regardless - they might indeed save you if you somehow still manage to drop the bar, but they also very well might not.
0:14

This post about bench press safety escaped containment and got a lot of people commenting in disagreement that safeties/spotter arms would've saved him. And in truth, my language below was a little too absolute: safeties MIGHT have saved his life (though even if so, would not have prevented all damage), but it's far from certain that they would have, so I stand by the overall sentiment. I will explain in detail below. The spotter arms have to be set below the top of your arched chest or else they’ll interfere with every rep - you'll clang the bar on the safeties, which not only severely interrupts proper technique and performance, but can also be potentially injurious in its own right as the clanging against the safeties takes you out of the rhythm of the rep and leads to uneven and chaotic force application demands mid-rep. The safeties can’t be set a mere milimeter or even a half inch below the chest: both because most racks have 2-3 inch hole spacings that don't allow such finely calibrated setting, but even if they do - also because as a gross movement pattern, not a fine movement pattern, you can’t control the movement of the bar precisely and accurately enough not to clang the safeties if they’re so close to your chest. Human beings performing gross movement patterns simply lack such fine control: on heavy sets, the bar might be slightly uneven on one side, you might lose a touch of your arch over the course of the set, etc... and end up clanging the safeties anyway, if they're set so close to the top of your arched chest. These issues are not form errors that can be prevented with proper training, but are inherent limitations in the human capability to control gross motor pattern movements at a heavy weight. Thus, the safeties have to be far enough below your chest in order to not interfere with the set itself, such that they can’t possibly catch the bar before it hits your chest in the case of a sudden catastrophic drop. The proper placement for the safeties is far enough below your chest so as not to interfere with the normal execution of the set and so the bar never touches the safeties at all during the set, even with the inherent human limitations of gross motor pattern control. But high enough such tha - if you find yourself unable to successfully press the bar to lockout - you can bring the bar under control back down to your chest, exhale and drop your arch, and the bar will ideally now rest on the safeties instead of your chest and you can crawl and slither out from under it. Worst case, you can roll the bar slightly upwards and the safeties will soon take it, well before it would lie on your neck. I have an example of using the safeties this way in the video below, with 485 lbs. The ability to set this position with precision and accuracy depends on the equipment you're using: Some racks/benches have 1 inch spacings for this purpose, which is excellent and allows greater precision in safety placement, but most common racks have 2-3 inches between holes and thus people must often have the safeties a little lower than they'd ideally be. The main point is the proper use and purpose of safeties in the bench press is not really to catch a very rare catastrophic sudden drop onto your chest, but to allow you to survive the much more common situation of a normal failed rep. Could they theoretically save your life in such a situation where you drop it? Yes, they might. They won't stop the bar before it hits your chest but they might reduce the impact by stopping the bar from going further down and reducing the impact. This may or may not save your life in this rare catastrophic drop situation - it's good to have them there, set up anyway, but it's far from a sure bet. The most important things you can do are to learn and practice good technique, which involves stiff wrists in a very slightly bent back position, and thumbs around the barbell - NO SUICIDE GRIP. The safeties won't catch the bar and stop it from hitting your chest, so it's best to reduce the chances of dropping the bar on your chest from almost zero to even closer to almost zero. I've been bench pressing regularly for well over 20 years, always put my thumbs around the bar, and have never dropped it on myself. Nor has anyone I have coached to the best of my memory, over tens of thousands of sets and hundreds of thousands of reps. I have used safeties to successfully avoid getting trapped under the bar after a failed rep. In the video below, I tweaked my pec while pushing through a rep at 485 and had to set the bar on the pins to avoid getting trapped under it. This kind of situation is the primary use for the safeties. It's good to have them set up regardless - they might indeed save you if you somehow still manage to drop the bar, but they also very well might not.

Deep Squats, Shallow Thoughts

924,757 görüntüleme • 8 ay önce

Time under tension is a red herring. If TUT mattered, planks would build massive abs. They don't. Because there's no progressive overload of mechanical tension. The plank gets longer. The abs don't. A 5-rep set takes around 15 seconds. A 15-rep set takes around 45 seconds. Both can produce the same hypertrophy if both are taken close enough to failure. The growth doesn't come from the duration. It comes from the mechanical tension in the hard reps. The ones at the end of the set where the bar is barely moving and the muscle is recruiting every available fibre to finish the rep. You can hold a light weight for 60 seconds and get nothing. You can lift a heavy weight for 15 seconds and grow. Time doesn't build muscle. Tension does. Stop counting seconds. Start counting how close you got to failure.
0:18

Time under tension is a red herring. If TUT mattered, planks would build massive abs. They don't. Because there's no progressive overload of mechanical tension. The plank gets longer. The abs don't. A 5-rep set takes around 15 seconds. A 15-rep set takes around 45 seconds. Both can produce the same hypertrophy if both are taken close enough to failure. The growth doesn't come from the duration. It comes from the mechanical tension in the hard reps. The ones at the end of the set where the bar is barely moving and the muscle is recruiting every available fibre to finish the rep. You can hold a light weight for 60 seconds and get nothing. You can lift a heavy weight for 15 seconds and grow. Time doesn't build muscle. Tension does. Stop counting seconds. Start counting how close you got to failure.

Sama Hoole

21,435 görüntüleme • 2 ay önce

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.
0:18

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.

Alex Bernier

71,160 görüntüleme • 1 yıl önce

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.
0:10

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.

Jeromy Bryk- Strength and Physique Coach

13,678 görüntüleme • 9 ay önce

The Smith machine is the best hypertrophy tool in any gym, and the men who hate it are the men it exposes. Fixed bar path = nothing leaking into balance Safe to failure = every set taken where the growth actually lives Ten seconds to set up = a lift instead of a ritual The objections, in descending order of seriousness: - "It makes it easier." Correct. Easier on the wobble, harder on the muscle. - "It isn't functional." Neither is a bicep. Name the function. - "It neglects the stabilisers." I do not train muscles nobody can see. - "Free weights or nothing." A rule written by men whose backs never turned up. Your stabilisers were never the limiting factor. They were the reason you stopped the set early and called it a chest day. Every serious bodybuilder alive has a Smith machine in his programme somewhere. The purists have a barbell, a bad shoulder and an opinion.
0:19

The Smith machine is the best hypertrophy tool in any gym, and the men who hate it are the men it exposes. Fixed bar path = nothing leaking into balance Safe to failure = every set taken where the growth actually lives Ten seconds to set up = a lift instead of a ritual The objections, in descending order of seriousness: - "It makes it easier." Correct. Easier on the wobble, harder on the muscle. - "It isn't functional." Neither is a bicep. Name the function. - "It neglects the stabilisers." I do not train muscles nobody can see. - "Free weights or nothing." A rule written by men whose backs never turned up. Your stabilisers were never the limiting factor. They were the reason you stopped the set early and called it a chest day. Every serious bodybuilder alive has a Smith machine in his programme somewhere. The purists have a barbell, a bad shoulder and an opinion.

Sama Hoole

37,957 görüntüleme • 22 gün önce

Time under tension does not build muscle. You can move as slowly as you like. Control every millimetre. Turn a six-rep set into a 60-second ceremony. The muscle does not respond to the clock. It responds to mechanical tension applied close to failure by a load that is actually threatening it. No proximity to failure: no stimulus, regardless of how slowly you moved. And if you do push close to failure with a slow concentric, you have spent the whole set recruiting slow-twitch fibres, the ones built for endurance, while the fast-twitch fibres, the ones with genuine hypertrophic potential, wait at the side with nothing to do. They want heavy weight moved with maximum intent. They want the bar to slow because it is beating you, not because you chose to lose to it. Slow eccentrics compound this by generating damage without a proportional growth signal, because the muscle is at its strongest during the eccentric and nowhere near its limit. Feel free to move slowly. The fast-twitch fibres will remain exactly where they are.
0:16

Time under tension does not build muscle. You can move as slowly as you like. Control every millimetre. Turn a six-rep set into a 60-second ceremony. The muscle does not respond to the clock. It responds to mechanical tension applied close to failure by a load that is actually threatening it. No proximity to failure: no stimulus, regardless of how slowly you moved. And if you do push close to failure with a slow concentric, you have spent the whole set recruiting slow-twitch fibres, the ones built for endurance, while the fast-twitch fibres, the ones with genuine hypertrophic potential, wait at the side with nothing to do. They want heavy weight moved with maximum intent. They want the bar to slow because it is beating you, not because you chose to lose to it. Slow eccentrics compound this by generating damage without a proportional growth signal, because the muscle is at its strongest during the eccentric and nowhere near its limit. Feel free to move slowly. The fast-twitch fibres will remain exactly where they are.

Sama Hoole

44,777 görüntüleme • 4 ay önce

Tigers Prospect Jackson Jobe averages 97mph ⛽️ Here are the 3 keys to his delivery: 1. The drift and drop As he goes into his leg lift, notice how straight his back leg is. This sets him up to create a lot of energy and force as he goes into the drop (load). Along with keep the back leg straight into leg lift, he also gains ground towards home. This allow him to initiate linear momentum while also setting himself up for the load. 2. Hip to shoulder separation During the stride phase he does a great job of rotating the pelvis into foot plant while staying closed with the upper body. His ability to stay level with the shoulders and stacked puts him in a good position to rotate instead of push. 3. Rotational velocity of the chest Staying closed with the torso into foot plant plays a large role in rotational velocity of the chest. Think of separation like pulling a rubber band back. That pull back is creating tension and a stretch that will accelerate once it’s let go. Jackson does an exceptional job of this, allowing him to rotate the upper body extremely well. RECAP 3 keys to Jobe’s delivery: 1. The drift and drop 2. Hip to shoulder separation 3. Rotational velocity of the chest It all starts with the beginning of the delivery. Getting the first move right has a positive effect on the rest of the delivery. Jobe is a great example of one good move effecting the next one and the next one. FLATGROUND Pitching
0:13

Tigers Prospect Jackson Jobe averages 97mph ⛽️ Here are the 3 keys to his delivery: 1. The drift and drop As he goes into his leg lift, notice how straight his back leg is. This sets him up to create a lot of energy and force as he goes into the drop (load). Along with keep the back leg straight into leg lift, he also gains ground towards home. This allow him to initiate linear momentum while also setting himself up for the load. 2. Hip to shoulder separation During the stride phase he does a great job of rotating the pelvis into foot plant while staying closed with the upper body. His ability to stay level with the shoulders and stacked puts him in a good position to rotate instead of push. 3. Rotational velocity of the chest Staying closed with the torso into foot plant plays a large role in rotational velocity of the chest. Think of separation like pulling a rubber band back. That pull back is creating tension and a stretch that will accelerate once it’s let go. Jackson does an exceptional job of this, allowing him to rotate the upper body extremely well. RECAP 3 keys to Jobe’s delivery: 1. The drift and drop 2. Hip to shoulder separation 3. Rotational velocity of the chest It all starts with the beginning of the delivery. Getting the first move right has a positive effect on the rest of the delivery. Jobe is a great example of one good move effecting the next one and the next one. FLATGROUND Pitching

Pitching Coach "U"

312,275 görüntüleme • 2 yıl önce

Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set
0:11

Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set

Loc Nguyen

90,164 görüntüleme • 2 yıl önce

Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡
0:14

Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡

Posture University

25,361 görüntüleme • 1 ay önce

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.
0:13

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

Sama Hoole

48,342 görüntüleme • 27 gün önce

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.
0:18

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Coach Wayland | Performance Expert | Craftsman

228,142 görüntüleme • 3 yıl önce

When you train in the 10-12 rep range, most of your reps have no direct effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. Both ranges can build muscle. The mechanism doesn't care about the rep count. It cares about how close you get to true failure on the reps where the high-threshold motor units are recruited and every available fibre is firing. Those are the stimulating reps. Everything else is filler. The catch with 10-12 is twofold. First, only the last 4-5 reps in a 12-rep set are actually stimulating. The first seven are buffer. They generate fatigue, lactic acid, and joint wear that the muscle has to push through before any growth signal arrives. Effort, yes. Stimulus, no. Second, and this is where the high-rep crowd quietly come undone: the long set produces so much afferent feedback (burning, gasping, the legs giving a small philosophical speech) that almost nobody actually takes the set to true failure. They stop two, three, sometimes four reps short, mistake the discomfort for the limit, and call it a hard set. The stimulating reps they were chasing never showed up. A set of 6 doesn't allow that confusion. Failure is mechanical. The weight either moves or it doesn't. No interpretive dance required. You'll grow on 10-12. You'll grow more on 4-6, with less joint wear, less recovery debt, and considerably less guesswork. One range tolerates your mistakes. The other doesn't have room for them.
0:18

When you train in the 10-12 rep range, most of your reps have no direct effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. Both ranges can build muscle. The mechanism doesn't care about the rep count. It cares about how close you get to true failure on the reps where the high-threshold motor units are recruited and every available fibre is firing. Those are the stimulating reps. Everything else is filler. The catch with 10-12 is twofold. First, only the last 4-5 reps in a 12-rep set are actually stimulating. The first seven are buffer. They generate fatigue, lactic acid, and joint wear that the muscle has to push through before any growth signal arrives. Effort, yes. Stimulus, no. Second, and this is where the high-rep crowd quietly come undone: the long set produces so much afferent feedback (burning, gasping, the legs giving a small philosophical speech) that almost nobody actually takes the set to true failure. They stop two, three, sometimes four reps short, mistake the discomfort for the limit, and call it a hard set. The stimulating reps they were chasing never showed up. A set of 6 doesn't allow that confusion. Failure is mechanical. The weight either moves or it doesn't. No interpretive dance required. You'll grow on 10-12. You'll grow more on 4-6, with less joint wear, less recovery debt, and considerably less guesswork. One range tolerates your mistakes. The other doesn't have room for them.

Sama Hoole

62,986 görüntüleme • 2 ay önce

Seedance2.0 × パルクール Prompt ↓ A hyper-realistic, 8K resolution, adrenaline-fueled single-take POV action sequence. The camera is chest-mounted on a man wearing camouflage joggers and worn-out black-and-white sneakers. He stands on the dizzying edge of a rusted skyscraper, 1000 feet above a crystalline turquoise ocean. No clouds, no haze—just a sheer, terrifying vertical drop into the deep blue. [The Initial Freefall] The sequence begins with a sudden, heart-stopping leap into a 20-meter vertical freefall. The camera points directly at his feet as the sea surface rushes toward the lens. A deafening, high-pitched whistling 'Hyuo' wind screams past the microphone. Just before the impact, he catches a lower rusted horizontal bar with both hands—white wristband visible—and swings his body forward to land on a tiny vertical pole. [The Rhythmic Jumps & The Near-Death Slip] He immediately begins a rhythmic series of high-speed jumps: Jump 1: A clean, agile spring to a second vertical pole 2 meters away. Jump 2: A rapid leap to a thin, rusted horizontal pipe. Jump 3 (The Slip): As he jumps toward the third vertical pole, his right sneaker completely misses the mark and slides off the rusted metal. The camera tilts violently over the edge, staring straight down at the 1000-foot abyss. He lets out a sharp, panicked gasp. For a terrifying second, his body leans into the void, but he desperately claws at the pole with his fingers, his boots scrambling against the side until he manages to hook his leg and haul himself back up. Jump 4: Still trembling, he forces a frantic, heavy-breathing leap to the next bar to keep the momentum. Jump 5: A final, explosive long-distance jump to a swaying metal platform. He lands with a heavy, jarring metallic 'Clang', his body hunching low, gripping the vibrating metal for dear life. [The Ending] The camera remains in a low, fetal position on the final bar, shaking from the adrenaline. No dialogue. The audio is a visceral layer of the aggressive 'Hyuo' wind, his intense, ragged, and rapid gasping for air, and a loud, thumping heartbeat that resonates as if inside his chest. The harsh midday sun glints off the ocean waves far below, creating a blinding, beautiful, yet lethal glare. Cinematic materials, fluid 120fps motion, hyper-detailed rust and skin textures.
0:13

Seedance2.0 × パルクール Prompt ↓ A hyper-realistic, 8K resolution, adrenaline-fueled single-take POV action sequence. The camera is chest-mounted on a man wearing camouflage joggers and worn-out black-and-white sneakers. He stands on the dizzying edge of a rusted skyscraper, 1000 feet above a crystalline turquoise ocean. No clouds, no haze—just a sheer, terrifying vertical drop into the deep blue. [The Initial Freefall] The sequence begins with a sudden, heart-stopping leap into a 20-meter vertical freefall. The camera points directly at his feet as the sea surface rushes toward the lens. A deafening, high-pitched whistling 'Hyuo' wind screams past the microphone. Just before the impact, he catches a lower rusted horizontal bar with both hands—white wristband visible—and swings his body forward to land on a tiny vertical pole. [The Rhythmic Jumps & The Near-Death Slip] He immediately begins a rhythmic series of high-speed jumps: Jump 1: A clean, agile spring to a second vertical pole 2 meters away. Jump 2: A rapid leap to a thin, rusted horizontal pipe. Jump 3 (The Slip): As he jumps toward the third vertical pole, his right sneaker completely misses the mark and slides off the rusted metal. The camera tilts violently over the edge, staring straight down at the 1000-foot abyss. He lets out a sharp, panicked gasp. For a terrifying second, his body leans into the void, but he desperately claws at the pole with his fingers, his boots scrambling against the side until he manages to hook his leg and haul himself back up. Jump 4: Still trembling, he forces a frantic, heavy-breathing leap to the next bar to keep the momentum. Jump 5: A final, explosive long-distance jump to a swaying metal platform. He lands with a heavy, jarring metallic 'Clang', his body hunching low, gripping the vibrating metal for dear life. [The Ending] The camera remains in a low, fetal position on the final bar, shaking from the adrenaline. No dialogue. The audio is a visceral layer of the aggressive 'Hyuo' wind, his intense, ragged, and rapid gasping for air, and a loud, thumping heartbeat that resonates as if inside his chest. The harsh midday sun glints off the ocean waves far below, creating a blinding, beautiful, yet lethal glare. Cinematic materials, fluid 120fps motion, hyper-detailed rust and skin textures.

GENEL | AIを用いた動画制作

24,201 görüntüleme • 4 ay önce

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
0:16

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 görüntüleme • 4 ay önce

"Heavy lifting is dangerous at your age" is the most harmful sentence in the field, and a doctor, a physio or a well-meaning relative hands it out every day. Follow it and watch what it does. From your forties you lose muscle every year unless you fight for it. That decline is the whole game: the difference between carrying your own shopping at 80 and waiting for someone to carry it for you. Muscle you don't load shrinks. Bone no longer pulled on turns brittle. Balance you never challenge drains away. Two years of "taking it easy" and you have built the exact frail body everyone feared. The advice didn't prevent the fall. It built the person who couldn't survive one. And here is the lie inside it. Supervised resistance training has one of the lowest injury rates of anything an older adult does. Lower than gardening. Lower than a wet pavement. Lower than the stairs you climb without thinking. So instead they steer you to pilates, aqua aerobics, a gentle tai chi class. Pleasant, sociable, and none of it loads a muscle hard enough to stop it wasting. You feel active while the decline rolls on regardless. Strength is not vanity at this age. It is the garden you kneel in, the stairs you keep, the grandchild you lift. Independence with the years added on. Frightened of a barbell? Fine. You don't need one. Machines are built for exactly this. Fixed path, nothing to wobble sideways. You sit, you're supported, you push. When a set gets hard you stop, and the machine holds the weight, not your spine. A leg press loads your legs as heavy as you'll ever need with almost no way to hurt yourself. Same with a chest press, a row, a pulldown. The decline is coming for everyone. You train against it or you hand years of your life away. The safest tool for the job sits unused in every gym, while the people who need it most get a rubber band and a spot in the church hall. Careful is what's killing them.
0:19

"Heavy lifting is dangerous at your age" is the most harmful sentence in the field, and a doctor, a physio or a well-meaning relative hands it out every day. Follow it and watch what it does. From your forties you lose muscle every year unless you fight for it. That decline is the whole game: the difference between carrying your own shopping at 80 and waiting for someone to carry it for you. Muscle you don't load shrinks. Bone no longer pulled on turns brittle. Balance you never challenge drains away. Two years of "taking it easy" and you have built the exact frail body everyone feared. The advice didn't prevent the fall. It built the person who couldn't survive one. And here is the lie inside it. Supervised resistance training has one of the lowest injury rates of anything an older adult does. Lower than gardening. Lower than a wet pavement. Lower than the stairs you climb without thinking. So instead they steer you to pilates, aqua aerobics, a gentle tai chi class. Pleasant, sociable, and none of it loads a muscle hard enough to stop it wasting. You feel active while the decline rolls on regardless. Strength is not vanity at this age. It is the garden you kneel in, the stairs you keep, the grandchild you lift. Independence with the years added on. Frightened of a barbell? Fine. You don't need one. Machines are built for exactly this. Fixed path, nothing to wobble sideways. You sit, you're supported, you push. When a set gets hard you stop, and the machine holds the weight, not your spine. A leg press loads your legs as heavy as you'll ever need with almost no way to hurt yourself. Same with a chest press, a row, a pulldown. The decline is coming for everyone. You train against it or you hand years of your life away. The safest tool for the job sits unused in every gym, while the people who need it most get a rubber band and a spot in the church hall. Careful is what's killing them.

Sama Hoole

14,532 görüntüleme • 1 ay önce

There is not a muscle on the body that needs high reps to see its best growth. This is basic physiology. Yes, muscles vary in their ratio of slow to fast twitch fibres. It doesn't matter, for two reasons: 1. Slow twitch fibres reach their ceiling early. They are not the limiting factor. 2. As you approach failure, every fibre is recruited regardless. The body does not leave capacity sitting idle when it thinks it's about to fail. Here is what actually drives hypertrophy: involuntary slow contractions. The point in a set where the concentric is grinding, the bar speed is dropping, and the muscle is being forced to recruit everything it has just to complete the rep. That is mechanical tension. That is the growth signal. It only exists in the final five or so reps before failure. Everything before that is your body coasting on the fibres it was already using. Some muscles tolerate high reps better than others. Calves are the classic example. But tolerating junk reps is not the same as benefiting from them. It just means the damage is less visible. The reps are still junk. If you are living in the 8-plus rep range, most of your set is happening nowhere near that zone of involuntary contraction. You are accumulating fatigue, impairing recovery, reducing training frequency, and spending more time under the bar: in exchange for a growth stimulus you could have captured in a fraction of the reps. More reps past the point of failure proximity is not more stimulus. It is just more cost.
0:12

There is not a muscle on the body that needs high reps to see its best growth. This is basic physiology. Yes, muscles vary in their ratio of slow to fast twitch fibres. It doesn't matter, for two reasons: 1. Slow twitch fibres reach their ceiling early. They are not the limiting factor. 2. As you approach failure, every fibre is recruited regardless. The body does not leave capacity sitting idle when it thinks it's about to fail. Here is what actually drives hypertrophy: involuntary slow contractions. The point in a set where the concentric is grinding, the bar speed is dropping, and the muscle is being forced to recruit everything it has just to complete the rep. That is mechanical tension. That is the growth signal. It only exists in the final five or so reps before failure. Everything before that is your body coasting on the fibres it was already using. Some muscles tolerate high reps better than others. Calves are the classic example. But tolerating junk reps is not the same as benefiting from them. It just means the damage is less visible. The reps are still junk. If you are living in the 8-plus rep range, most of your set is happening nowhere near that zone of involuntary contraction. You are accumulating fatigue, impairing recovery, reducing training frequency, and spending more time under the bar: in exchange for a growth stimulus you could have captured in a fraction of the reps. More reps past the point of failure proximity is not more stimulus. It is just more cost.

Sama Hoole

15,967 görüntüleme • 3 ay önce

home page hero ✨ Design notes: - "Forever" hero text dot pixel FX done in Unicorn Studio. (I will do a whole tutorial on this later. Unicorn's WebGL engine is absolutely wild and very powerful / robust) - built in Framer - I wanted to recreate the iOS unlock effect where your home screen icons cascade into place in a beautifully timed choreography. This took a lot of careful timing using Framer's "Appear" effect on the hero text and surrounding avatars because it was super important that we didn't lose the legibility of our main message ("Build Your Forever Audience") with all the animations. - If you look closely, the choreography is setup to lead your eye through the hero text first starting with "Build Your" then "Forever" and finally "Audience." - With those text layers in place + the surrounding avatars, there is a slight 1 sec pause before the remaining elements slide in below and above (How it works, CTA buttons, announcement badge, and lastly the main nav). - All told the entire loading sequence is 6 seconds - Custom particle system powers the interactive star field (the stars slowly gravitate to your pointer position, and the star field perspective changes ever so subtly as you move your mouse around on the page) - I have 3 shooting stars made of small white line layers that start out off canvas rotated at different angles that shoot across to another point off canvas at random times on a loop effect. - Given this hero scene is in space, I wanted the surrounding avatar elements to "float" in low gravity mode. For this I used Framer's loop effect that slowly oscillates the layer's y position. I then offset the delay of each element randomly to stagger the floating loop so each avatar floats independently/randomly - The final major treatment for this hero scene was the scroll animations on the avatars. I wanted to create a bit of a warp speed effect when you scroll down, as if the avatars were being pulled or sucked into a worm hole as you scroll down below this hero fold. - To accomplish this, I applied Framer's scroll transform affect set to "section in view" on each of the floating avatars, and set the "scroll to" position of the upper avatars to be much, much further away on the y-axis than the "scroll to" position of the lower avatars. (eg. -1700px on upper most avatars vs. -600px on lowest positioned avatars). This effectively causes the upper avatars to slide up off the hero canvas with much greater velocity than the lower positioned avatars. - And when you scroll back up to the hero section, the inverse happens where the lower positioned avatars "arrive back in place" from up above the hero canvas before the upper avatars come back into the scene and settle in place. - Overall I wanted this hero section to feel alive. The floating avatars, particle system with very subtle star movements, and the Caustics effect on the "Forever" text all sort of move at the pace of slow breathing - which is a great pace to create a sense of life and comfort in your scene. Conversion Results (so far) - When this new Framer site launched along with Calaxy v1.9 release on Base a couple weeks ago, we saw a surge in traffic, around 20k page views in the first few days. - Of those 20k hits, 11k visited the app install page ( - which is our main CTA - We saw around 10K new users in the first week after v1.9 launch Overall I'm very happy with the new site and early performance metrics. Lots of tweaking to do but its a good start. If you are a designer building in Framer - hit me with any questions on the above hero notes. Happy to share more specifics! 👾
0:12

home page hero ✨ Design notes: - "Forever" hero text dot pixel FX done in Unicorn Studio. (I will do a whole tutorial on this later. Unicorn's WebGL engine is absolutely wild and very powerful / robust) - built in Framer - I wanted to recreate the iOS unlock effect where your home screen icons cascade into place in a beautifully timed choreography. This took a lot of careful timing using Framer's "Appear" effect on the hero text and surrounding avatars because it was super important that we didn't lose the legibility of our main message ("Build Your Forever Audience") with all the animations. - If you look closely, the choreography is setup to lead your eye through the hero text first starting with "Build Your" then "Forever" and finally "Audience." - With those text layers in place + the surrounding avatars, there is a slight 1 sec pause before the remaining elements slide in below and above (How it works, CTA buttons, announcement badge, and lastly the main nav). - All told the entire loading sequence is 6 seconds - Custom particle system powers the interactive star field (the stars slowly gravitate to your pointer position, and the star field perspective changes ever so subtly as you move your mouse around on the page) - I have 3 shooting stars made of small white line layers that start out off canvas rotated at different angles that shoot across to another point off canvas at random times on a loop effect. - Given this hero scene is in space, I wanted the surrounding avatar elements to "float" in low gravity mode. For this I used Framer's loop effect that slowly oscillates the layer's y position. I then offset the delay of each element randomly to stagger the floating loop so each avatar floats independently/randomly - The final major treatment for this hero scene was the scroll animations on the avatars. I wanted to create a bit of a warp speed effect when you scroll down, as if the avatars were being pulled or sucked into a worm hole as you scroll down below this hero fold. - To accomplish this, I applied Framer's scroll transform affect set to "section in view" on each of the floating avatars, and set the "scroll to" position of the upper avatars to be much, much further away on the y-axis than the "scroll to" position of the lower avatars. (eg. -1700px on upper most avatars vs. -600px on lowest positioned avatars). This effectively causes the upper avatars to slide up off the hero canvas with much greater velocity than the lower positioned avatars. - And when you scroll back up to the hero section, the inverse happens where the lower positioned avatars "arrive back in place" from up above the hero canvas before the upper avatars come back into the scene and settle in place. - Overall I wanted this hero section to feel alive. The floating avatars, particle system with very subtle star movements, and the Caustics effect on the "Forever" text all sort of move at the pace of slow breathing - which is a great pace to create a sense of life and comfort in your scene. Conversion Results (so far) - When this new Framer site launched along with Calaxy v1.9 release on Base a couple weeks ago, we saw a surge in traffic, around 20k page views in the first few days. - Of those 20k hits, 11k visited the app install page ( - which is our main CTA - We saw around 10K new users in the first week after v1.9 launch Overall I'm very happy with the new site and early performance metrics. Lots of tweaking to do but its a good start. If you are a designer building in Framer - hit me with any questions on the above hero notes. Happy to share more specifics! 👾

Chadd Weston

16,281 görüntüleme • 10 ay önce

You’re on a journey on this kind of lonely road with your car and your car suddenly develops a fault, You can’t call for help and your lines can’t be reached due to network issues, what do you do? Except the car will stop and the engine won’t come up again, please reduce your speed and accelerate softly till you get to a nearby town, if it is an overheating issue, keep driving, put the gear in the neutral position and switch off the engine and let the car keep moving, switch it back on when you have to ascend a hilly road and the car can’t move freely on its own again. If the battery signal comes up while driving, chances are that your alternator has failed, or the alternator belt is damaged, apply the same method and switch off your AC, radio system or anything that may drain the battery while driving till you get to a safe place. If it is a flat tyre, maintain a low speed till you get to a safe place to change and use your spare, keep moving. Yes!!! Damage that tyre till you get to a safe place, just keep moving and make sure you have a spare tyre always and it is in a good condition. If the engine suddenly goes off on top speed, chances are that a fuse is damaged and this is why I will make a thread on how to identify different fuses and how to have them fixed temporarily in case of Emergencies. If your car jerks or experiences a lazy movement while driving, it’s likely to be a fuel related issue, fuel pump most likely, switch off the engine intermittently and put the gear in Neutral position, keep moving… if the fuel pump rests for about 5mins, it’ll pick up back when you ignite the engine, this will/may at least take you to a safe place or where you can have access to network to make calls. If you hear strange sounds like knocking sounds or the oil signal starts to blink, relax and reduce your speed, keep moving. Manage it till you get to a safe place or can have access to network. If your gear/transmission system isn’t selecting well, apply the same method, reduce your speed but keep moving, slow movement is better than no movement, your life and safety matters a lot. Please note that there are some Mechanical issues that nothing can solve on the road except patience and just to pray to God for safety and help, for example, you run into a pothole unknowingly and the oil pan hits the road and your engine or gear oil leaks away, or your ball joint or tie rod head pulls out, I’ll suggest you leave the car there, roll up your windows and lock up the car and start trekking till you get network or help, staying with the car may make you vulnerable to attacks or attract unexpected company, just keep walking away from the car for safety. Most importantly, please stay safe and be conscious of your environment. Be friendly with your Mechanic too or any Mechanic you see on the road. Don’t manage faults in cars and risk traveling with it.
0:13

You’re on a journey on this kind of lonely road with your car and your car suddenly develops a fault, You can’t call for help and your lines can’t be reached due to network issues, what do you do? Except the car will stop and the engine won’t come up again, please reduce your speed and accelerate softly till you get to a nearby town, if it is an overheating issue, keep driving, put the gear in the neutral position and switch off the engine and let the car keep moving, switch it back on when you have to ascend a hilly road and the car can’t move freely on its own again. If the battery signal comes up while driving, chances are that your alternator has failed, or the alternator belt is damaged, apply the same method and switch off your AC, radio system or anything that may drain the battery while driving till you get to a safe place. If it is a flat tyre, maintain a low speed till you get to a safe place to change and use your spare, keep moving. Yes!!! Damage that tyre till you get to a safe place, just keep moving and make sure you have a spare tyre always and it is in a good condition. If the engine suddenly goes off on top speed, chances are that a fuse is damaged and this is why I will make a thread on how to identify different fuses and how to have them fixed temporarily in case of Emergencies. If your car jerks or experiences a lazy movement while driving, it’s likely to be a fuel related issue, fuel pump most likely, switch off the engine intermittently and put the gear in Neutral position, keep moving… if the fuel pump rests for about 5mins, it’ll pick up back when you ignite the engine, this will/may at least take you to a safe place or where you can have access to network to make calls. If you hear strange sounds like knocking sounds or the oil signal starts to blink, relax and reduce your speed, keep moving. Manage it till you get to a safe place or can have access to network. If your gear/transmission system isn’t selecting well, apply the same method, reduce your speed but keep moving, slow movement is better than no movement, your life and safety matters a lot. Please note that there are some Mechanical issues that nothing can solve on the road except patience and just to pray to God for safety and help, for example, you run into a pothole unknowingly and the oil pan hits the road and your engine or gear oil leaks away, or your ball joint or tie rod head pulls out, I’ll suggest you leave the car there, roll up your windows and lock up the car and start trekking till you get network or help, staying with the car may make you vulnerable to attacks or attract unexpected company, just keep walking away from the car for safety. Most importantly, please stay safe and be conscious of your environment. Be friendly with your Mechanic too or any Mechanic you see on the road. Don’t manage faults in cars and risk traveling with it.

Wanjohn D-Mecho

437,496 görüntüleme • 2 yıl önce

OFFICIAL: WW GUIDE FOR TOTENREICH: 1. Head to The Drydocks and lower The Crane, this will allow you to wall jump and interact with the tip of the ship to pick up the Chain Link 2. Next, Head to Storm Bridge and pick up Chili Chunks behind the truck next to Deadshot 3. Place Chili Chunks on the table in the middle of the Skalen Market 4. Next, Head to Burial Grounds left-side door and interact with the keyhole. 5. Interact with the door again and hold it to open the door and to unlock the underground area. 6. This will spawn a Zursa Bear during a special round (starting the second special round) you need to kill him and he will drop The Lantern 7. Place The Lantern in the center of the Underground Room in Burial Grounds. 8. Constellations will appear around the wall. Interact with them as they’re shown on the table in this order: left, right, back, front. 9. Once completed, Astrid will appear and talk, she will then travel to different areas of the map. She will occasionally stop and you will need to kill frost zombies next to her. 10. Once all the Soulboxes are completed an Obstacle Course will form on the outside of The Lighthouse, climb to the top by Jumping / Wall Jumping up 11. Once you reach the top, Listen to the Astrid talk and pick up The Jotun Star
0:59

OFFICIAL: WW GUIDE FOR TOTENREICH: 1. Head to The Drydocks and lower The Crane, this will allow you to wall jump and interact with the tip of the ship to pick up the Chain Link 2. Next, Head to Storm Bridge and pick up Chili Chunks behind the truck next to Deadshot 3. Place Chili Chunks on the table in the middle of the Skalen Market 4. Next, Head to Burial Grounds left-side door and interact with the keyhole. 5. Interact with the door again and hold it to open the door and to unlock the underground area. 6. This will spawn a Zursa Bear during a special round (starting the second special round) you need to kill him and he will drop The Lantern 7. Place The Lantern in the center of the Underground Room in Burial Grounds. 8. Constellations will appear around the wall. Interact with them as they’re shown on the table in this order: left, right, back, front. 9. Once completed, Astrid will appear and talk, she will then travel to different areas of the map. She will occasionally stop and you will need to kill frost zombies next to her. 10. Once all the Soulboxes are completed an Obstacle Course will form on the outside of The Lighthouse, climb to the top by Jumping / Wall Jumping up 11. Once you reach the top, Listen to the Astrid talk and pick up The Jotun Star

COD: Zombies News

68,659 görüntüleme • 3 ay önce

Angel of the Gym, seedance prompt: Presented in the style of raw, handheld iPhone video footage, with all camera settings set to automatic, no post-processing color grading or special effects. The footage features slight hand-held shake and the operator's breathing sensation, occasional autofocus searching, delay, and brief loss of focus, automatic white balance switching between gym lighting and natural light. The image is flat overall, preserving real edge color fringing, slight overexposure, motion blur, and other optical imperfections. Only in-camera natural ambient sounds are used, including gym equipment sounds and faint air conditioning noise. Shot from a first-person handheld perspective, with natural reactive camera movements, occasionally slight swaying due to walking or adjusting angles. Medium and close-up compositions alternate, clearly showing the full body and action details of a plus-size Asian woman. Wearing the reference image of an elegant gold-embroidered long dress, she is exercising in the gym. She is wearing this formal dress, using cable machines and seated machines. At 0 seconds, the camera focuses on the woman from a medium shot, she is standing in front of the cable machine, hands gripping the handles ready to pull, the dress naturally flowing down. She slightly bows her head, quickly glancing at the camera with a hint of shyness. At 1 second, she starts pulling the cable with force, her body swaying back and forth, the sheer shoulder cape and skirt fluttering slightly with the movement. She frowns slightly as she exerts effort, occasionally looking up at the camera with a shy gaze. At 2 seconds, the woman continues pulling the machine, her movements accelerating, the dress fluttering with her body's sway. She looks up with a faint smile on her lips as she gazes at the camera. At 3 seconds, she stops pulling and walks to the nearby seated machine, sitting down, the dress swaying significantly with the movement. She lowers her head to adjust the hem and collar of the dress, her face showing a shy expression. At 4 seconds, she sits on the machine, leaning slightly forward, hands placed on her legs adjusting her posture. As she lowers her head to adjust her clothes, she looks at the camera with a shy gaze. At 5 seconds, she gently places her hands on her chest, slightly tilting her head up as she looks at the camera, a natural, slightly shy smile on her lips. At 6 seconds, she remains seated on the machine, looking at the camera with a soft gaze, a shy yet happy smile on her face, slightly adjusting her sitting posture. At 7 seconds, she stands up from the machine, the camera follows her movement, the dress fluttering slightly as she walks. She looks back at the camera with a shy and gentle smile. The footage presents a genuine, raw, handheld video quality with a documentary-level sense of natural imperfection, without any post-processing color grading or special effects. All camera behaviors conform to the physical characteristics of an iPhone being used in a gym.
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Angel of the Gym, seedance prompt: Presented in the style of raw, handheld iPhone video footage, with all camera settings set to automatic, no post-processing color grading or special effects. The footage features slight hand-held shake and the operator's breathing sensation, occasional autofocus searching, delay, and brief loss of focus, automatic white balance switching between gym lighting and natural light. The image is flat overall, preserving real edge color fringing, slight overexposure, motion blur, and other optical imperfections. Only in-camera natural ambient sounds are used, including gym equipment sounds and faint air conditioning noise. Shot from a first-person handheld perspective, with natural reactive camera movements, occasionally slight swaying due to walking or adjusting angles. Medium and close-up compositions alternate, clearly showing the full body and action details of a plus-size Asian woman. Wearing the reference image of an elegant gold-embroidered long dress, she is exercising in the gym. She is wearing this formal dress, using cable machines and seated machines. At 0 seconds, the camera focuses on the woman from a medium shot, she is standing in front of the cable machine, hands gripping the handles ready to pull, the dress naturally flowing down. She slightly bows her head, quickly glancing at the camera with a hint of shyness. At 1 second, she starts pulling the cable with force, her body swaying back and forth, the sheer shoulder cape and skirt fluttering slightly with the movement. She frowns slightly as she exerts effort, occasionally looking up at the camera with a shy gaze. At 2 seconds, the woman continues pulling the machine, her movements accelerating, the dress fluttering with her body's sway. She looks up with a faint smile on her lips as she gazes at the camera. At 3 seconds, she stops pulling and walks to the nearby seated machine, sitting down, the dress swaying significantly with the movement. She lowers her head to adjust the hem and collar of the dress, her face showing a shy expression. At 4 seconds, she sits on the machine, leaning slightly forward, hands placed on her legs adjusting her posture. As she lowers her head to adjust her clothes, she looks at the camera with a shy gaze. At 5 seconds, she gently places her hands on her chest, slightly tilting her head up as she looks at the camera, a natural, slightly shy smile on her lips. At 6 seconds, she remains seated on the machine, looking at the camera with a soft gaze, a shy yet happy smile on her face, slightly adjusting her sitting posture. At 7 seconds, she stands up from the machine, the camera follows her movement, the dress fluttering slightly as she walks. She looks back at the camera with a shy and gentle smile. The footage presents a genuine, raw, handheld video quality with a documentary-level sense of natural imperfection, without any post-processing color grading or special effects. All camera behaviors conform to the physical characteristics of an iPhone being used in a gym.

John

60,920 görüntüleme • 3 ay önce