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STOP DOING ONLY 1 LAT PULLDOWN ❌ Same machine, 4 different backs: 1. Close V-Bar - Lower Lats / Width 2. Rope Pulldown - Upper Back / Traps 3. Wide Angled Bar - Rear Delts / Upper Lats 4. Wide Straight Bar - Full Lats / V-Taper Switch your... show more

Gym_workout

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Lat pulldown also known as seated cable pulldown on a cable machine, targeting the latissimus dorsi or lats that give the V-taper look, upper back, and biceps. #Gym

Lat pulldown also known as seated cable pulldown on a cable machine, targeting the latissimus dorsi or lats that give the V-taper look, upper back, and biceps. #Gym

Knockout Hub🇬🇧🇺🇸

37,216 views • 3 months ago

V-TAPER BACK WORKOUT A complete back session to build width, thickness, and a stronger V-shape. 1. Seated Cable Pulldown — 4 × 8–10 Sit tall with your thighs locked under the pads. Use a controlled grip on the handle. Start with your arms extended and your chest up. Pull the handle down toward your upper chest, driving your elbows down and slightly back. Squeeze your lats at the bottom, then return slowly to the start. Use a heavy weight you can still control. Targets: lats, upper back, and biceps.

V-TAPER BACK WORKOUT A complete back session to build width, thickness, and a stronger V-shape. 1. Seated Cable Pulldown — 4 × 8–10 Sit tall with your thighs locked under the pads. Use a controlled grip on the handle. Start with your arms extended and your chest up. Pull the handle down toward your upper chest, driving your elbows down and slightly back. Squeeze your lats at the bottom, then return slowly to the start. Use a heavy weight you can still control. Targets: lats, upper back, and biceps.

Wellnezz Core

22,788 views • 1 month ago

Build Real Strength: Power Up Your Upper Body🔥 1. T-Bar Row: 3 x 6-10 2. Lat Pulldown: 3 x 6-10 3. Cable Row: 3 x 6-10 4. Cable Pulldown: 4 x 8-12 5. Reverse Fly: 4 x 8-12 6. Hammer Curl: 3 x 10-15 7. Preacher Curl: 3 x 8-12

Build Real Strength: Power Up Your Upper Body🔥 1. T-Bar Row: 3 x 6-10 2. Lat Pulldown: 3 x 6-10 3. Cable Row: 3 x 6-10 4. Cable Pulldown: 4 x 8-12 5. Reverse Fly: 4 x 8-12 6. Hammer Curl: 3 x 10-15 7. Preacher Curl: 3 x 8-12

Muscle Surge

217,666 views • 2 years ago

The Only Upper Body Workout Routine You Need🔥 1. T-Bar Row: 3 x 6-10 2. Lat Pulldown: 3 x 6-10 3. Cable Row: 3 x 6-10 4. Cable Pulldown: 4 x 8-12 5. Reverse Fly: 4 x 8-12 6. Hammer Curl: 3 x 10-15 7. Preacher Curl: 3 x 8-12

The Only Upper Body Workout Routine You Need🔥 1. T-Bar Row: 3 x 6-10 2. Lat Pulldown: 3 x 6-10 3. Cable Row: 3 x 6-10 4. Cable Pulldown: 4 x 8-12 5. Reverse Fly: 4 x 8-12 6. Hammer Curl: 3 x 10-15 7. Preacher Curl: 3 x 8-12

Muscle Surge

93,981 views • 11 months ago

The Only Back Workout Routine You'll Ever Need🔥 1. Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 reps

The Only Back Workout Routine You'll Ever Need🔥 1. Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 reps

Muscle Surge

86,595 views • 1 year ago

Best Muscle Building Workout Routine 🔥 1. T-bar Row: 3 x 6-10 2. Lat Pulldown: 3 x 6-10 3. Cable Row: 3 x 6-10 4. Cable Pulldown: 4 x 8-12 5. Reverse Fly: 4 x 8-12 6. Hammer Curl: 3 x 10-15 7. Preacher Curl: 3 x 8-12

Best Muscle Building Workout Routine 🔥 1. T-bar Row: 3 x 6-10 2. Lat Pulldown: 3 x 6-10 3. Cable Row: 3 x 6-10 4. Cable Pulldown: 4 x 8-12 5. Reverse Fly: 4 x 8-12 6. Hammer Curl: 3 x 10-15 7. Preacher Curl: 3 x 8-12

Muscle Surge

368,916 views • 9 months ago

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.

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 views • 10 months ago

STOP DOING 100 CRUNCHES ❌ Do THIS instead Your abs have 4 parts - hit them ALL with 1 move: *0-4s: LOWER OBLIQUES / V-CUT* Twisting flutter kicks - where your Adonis belt comes from *4-7s: LOWER ABS* ⬇️ Straight leg scissors - kills lower bell..🔥🔥

STOP DOING 100 CRUNCHES ❌ Do THIS instead Your abs have 4 parts - hit them ALL with 1 move: 0-4s: LOWER OBLIQUES / V-CUT Twisting flutter kicks - where your Adonis belt comes from 4-7s: LOWER ABS ⬇️ Straight leg scissors - kills lower bell..🔥🔥

Gym_workout

131,593 views • 9 days ago

Simple dead hangs from a bar can 1. Stretch your back and shoulders 2. Improve hand grip and muscle strength 3. Correct your posture 4. Decompress the spine 5. Improve shoulder mobility The aim is atleast 60 seconds at one go! #homegym

Simple dead hangs from a bar can 1. Stretch your back and shoulders 2. Improve hand grip and muscle strength 3. Correct your posture 4. Decompress the spine 5. Improve shoulder mobility The aim is atleast 60 seconds at one go! #homegym

Dr Deepak Krishnamurthy

103,971 views • 3 years ago

TUTORIAL BACK LEBAR CUMA PAKAI 2 ALAT. DIJAMIN BAJU LANGSUNG SESAK PAS LATIHAN😭🫵 KESALAHAN UTAMA: POSISI TANGAN: posisi jari biasanya ibu jari bertemu dengan telunjuk (membentuk huruf ”O”), ini adalah posisi yang kurang tepat karena akan membuat lengan bawah/fore arm ikut menarik saat melakukan gerakan sehingga fore arm cepat pegal saat melakukan gerakan. POSISI YANG BENAR adalah semua jari sejajar menghadap depan karena meminimalisir fore arm bekerja. POSISI BADAN: posisi badan saat posisi menarik condong ke belakang, hal ini menyebabkan otot bahu belakang aktif, sehingga gerakan tidak optimal ke punggung/back. POSISI YANG BENAR adalah posisi awal badan condong ke depan dan saat menarik badan MAKSIMAL tegak 90°. posisi ini dijamin otot back kena semua. GERAKAN YANG DILAKUKAN CUMA 2 SECARA GARIS BESAR, yaitu Lat pull down dan seated cable row, yang masing-masing terdiri dari wide grip, mid grip, dan close grip. kenapa harus ada 3 grip? wide grip -> untuk otot back bagian atas mid grip -> untuk otot back bagian tengah close grip -> untuk otot back bagian bawah TIPS: kalian terkadang merasa otot back tidak berasa? nah itu karena kalian kurang pemanasan. apa sih pemanasannya? PULL UP!!! pull up 3 set x sekuatnya itu bikin otot back kalian panas dan lebih berasa saat main back. LAT PULL DOWN a. Wide Grip: wide grip lat pull down ini nyaman pakai bar silinder yang biasa kalian lihat kalau di gym. kalau aku posisi tangan paling nyaman ditekukan bar. langkah pertama yang dilakukan adalah menyesuaikan busa penahan pada paha (TIPS: jangan terlalu mepet sama paha ya, biar masih bisa gerak dikit pahanya). setelah itu letakan semua jari sejajar pada tekukan bar. setelah itu condongkan badan ke depan lalu tarik bar hingga menyentuh dada (tahan selama 1 detik), ingat posisi badan maksimal 90° ya. lakukan 4 set x 15 rep dengan beban maksimal. (aku lebih suka drop set biar cepat nge-pump, penjelasan drop set di bawah sendiri ya) b. Mid Grip: ini bisa pakai bar buat wide grip tadi, dengan posisi tangan di buka selebar bahu dan posisi jari menghadap diri sendiri (jangan lupa jari sejajar semua ya) atau kalau semisal bar nya dipakai, bisa pakai alat buat mid grip (kayak di video) ciri-ciri: biasanya warna hitam dan ada pegangan buat jari, cari yang selebar bahu ya, soalnya ada yang wide grip juga. untuk langkahnya sama seperti wide grip. lakukan 4 set x 15 repetisi dengan beban maksimal. c. Close Grip: ini pakai alat khusus close grip yang bentuknya “V”. biasanya ada 2 tipe yang kayak di video atau yang kayak dari besi yang bisa di buka tutup itu. posisi tangan kalau untuk alat close grip yang kayak video, posisi tangan menhadap diri sendiri. “lho tapi aku lihat ada orang yang pakai alat itu, tangannya hadap depan.” sebenernya ga salah juga, tapi lebih berasa di otot back kalau jari menhadap diri kita. sedangkan kalau pakai alat close grip yang sejenis besi bisa dilipat itu, posisikan ibu jari menghadap depan jangan ikut dilipat melingkari alat seperti jari lainnya. untuk langkahnya sama, condongkan badan ke depan lalu tarik bar hingga menyentuh dada (tahan selama 1 detik), ingat posisi badan maksimal 90° ya. lakukan 4 set x 15 repetisi dengan beban maksimal. SEATED CABLE ROW a. wide grip: gerakan ini paling enak pakai alat buat wide grip seated cable row, ciri cirinya warna hitam, ada pegangan buat jarinya, dan lebar banget. kalau di video itu pakai bar buat lat pull down karena alat buat wide grip seated cable row dipakai. posisi ibu jari menghadap depan dan jari lainnya dilipat, posisi tangan saat main wide grip ini seperti mau memeluk atau siku menjauhi badan dan hampir sejajar dengan bahu. karena semakin menjauhi badan yang kena adalah otot back bagian atas. posisi badan saat awal condong ke depan dan saat menarik posisi badan maksimal 90°. lakukan 4 set x 15 repetisi dengan beban maksimal. (NEXT)

TUTORIAL BACK LEBAR CUMA PAKAI 2 ALAT. DIJAMIN BAJU LANGSUNG SESAK PAS LATIHAN😭🫵 KESALAHAN UTAMA: POSISI TANGAN: posisi jari biasanya ibu jari bertemu dengan telunjuk (membentuk huruf ”O”), ini adalah posisi yang kurang tepat karena akan membuat lengan bawah/fore arm ikut menarik saat melakukan gerakan sehingga fore arm cepat pegal saat melakukan gerakan. POSISI YANG BENAR adalah semua jari sejajar menghadap depan karena meminimalisir fore arm bekerja. POSISI BADAN: posisi badan saat posisi menarik condong ke belakang, hal ini menyebabkan otot bahu belakang aktif, sehingga gerakan tidak optimal ke punggung/back. POSISI YANG BENAR adalah posisi awal badan condong ke depan dan saat menarik badan MAKSIMAL tegak 90°. posisi ini dijamin otot back kena semua. GERAKAN YANG DILAKUKAN CUMA 2 SECARA GARIS BESAR, yaitu Lat pull down dan seated cable row, yang masing-masing terdiri dari wide grip, mid grip, dan close grip. kenapa harus ada 3 grip? wide grip -> untuk otot back bagian atas mid grip -> untuk otot back bagian tengah close grip -> untuk otot back bagian bawah TIPS: kalian terkadang merasa otot back tidak berasa? nah itu karena kalian kurang pemanasan. apa sih pemanasannya? PULL UP!!! pull up 3 set x sekuatnya itu bikin otot back kalian panas dan lebih berasa saat main back. LAT PULL DOWN a. Wide Grip: wide grip lat pull down ini nyaman pakai bar silinder yang biasa kalian lihat kalau di gym. kalau aku posisi tangan paling nyaman ditekukan bar. langkah pertama yang dilakukan adalah menyesuaikan busa penahan pada paha (TIPS: jangan terlalu mepet sama paha ya, biar masih bisa gerak dikit pahanya). setelah itu letakan semua jari sejajar pada tekukan bar. setelah itu condongkan badan ke depan lalu tarik bar hingga menyentuh dada (tahan selama 1 detik), ingat posisi badan maksimal 90° ya. lakukan 4 set x 15 rep dengan beban maksimal. (aku lebih suka drop set biar cepat nge-pump, penjelasan drop set di bawah sendiri ya) b. Mid Grip: ini bisa pakai bar buat wide grip tadi, dengan posisi tangan di buka selebar bahu dan posisi jari menghadap diri sendiri (jangan lupa jari sejajar semua ya) atau kalau semisal bar nya dipakai, bisa pakai alat buat mid grip (kayak di video) ciri-ciri: biasanya warna hitam dan ada pegangan buat jari, cari yang selebar bahu ya, soalnya ada yang wide grip juga. untuk langkahnya sama seperti wide grip. lakukan 4 set x 15 repetisi dengan beban maksimal. c. Close Grip: ini pakai alat khusus close grip yang bentuknya “V”. biasanya ada 2 tipe yang kayak di video atau yang kayak dari besi yang bisa di buka tutup itu. posisi tangan kalau untuk alat close grip yang kayak video, posisi tangan menhadap diri sendiri. “lho tapi aku lihat ada orang yang pakai alat itu, tangannya hadap depan.” sebenernya ga salah juga, tapi lebih berasa di otot back kalau jari menhadap diri kita. sedangkan kalau pakai alat close grip yang sejenis besi bisa dilipat itu, posisikan ibu jari menghadap depan jangan ikut dilipat melingkari alat seperti jari lainnya. untuk langkahnya sama, condongkan badan ke depan lalu tarik bar hingga menyentuh dada (tahan selama 1 detik), ingat posisi badan maksimal 90° ya. lakukan 4 set x 15 repetisi dengan beban maksimal. SEATED CABLE ROW a. wide grip: gerakan ini paling enak pakai alat buat wide grip seated cable row, ciri cirinya warna hitam, ada pegangan buat jarinya, dan lebar banget. kalau di video itu pakai bar buat lat pull down karena alat buat wide grip seated cable row dipakai. posisi ibu jari menghadap depan dan jari lainnya dilipat, posisi tangan saat main wide grip ini seperti mau memeluk atau siku menjauhi badan dan hampir sejajar dengan bahu. karena semakin menjauhi badan yang kena adalah otot back bagian atas. posisi badan saat awal condong ke depan dan saat menarik posisi badan maksimal 90°. lakukan 4 set x 15 repetisi dengan beban maksimal. (NEXT)

Dheo

17,323 views • 4 months ago

Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.

Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.

Pat Basil

27,054 views • 2 years ago

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 blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

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 blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

Dean Turner

44,032 views • 4 months ago

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.

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

924,853 views • 10 months ago

I created a dance movement sheet by using a reference image to animate every 16 panels from the reference image I provided. GPT Image 2 + See Dance 2.0 on Yapper Tutorial Below Prompt Here’s every step with the text under each heading: 1. Basic Stance Stand with your feet shoulder-width apart. Relax your knees. Keep your upper body relaxed. Get ready. 2. Step to the Right Step to the right. Move your body in the direction of the step. Keep your knees soft. Keep your gaze forward. 3. Step to the Left Step to the left. Move your body in the direction of the step. Keep your knees soft. Return to the starting position. 4. Two Steps Take two steps in sequence. Step to the right first. Then step to the left. Connect smoothly. 5. Body Wave Start the wave from your chest. Move through your ribs and hips. Finish with your lower body. Make the motion smooth like a wave. 6. Hip Sway Move your hips side to side. Shift your weight with the motion. Use your body naturally. Keep your upper body relaxed. 7. Arm Swing Swing your arms wide. Step to beat with your feet. Coordinate your arms and steps. Return your arms to center. 8. Turn Preparation Prepare for a turn in place. Cross one foot over the other. Use your core to maintain balance. Spot in the direction of the turn. 9. Right Turn Turn to the right. Keep your core engaged. Pivot on the ball of your foot. Spot forward after the turn. 10. Left Turn Turn to the left. Keep your core engaged. Pivot quickly. Keep your posture upright. 11. Jump Up Bend your knees and jump up. Reach your arms overhead. Land softly on your feet. Connect to the next move. 12. Kick Pose Kick your leg forward. Keep your supporting leg stable. Engage your core for balance. Control your landing. 13. Side Lunge Step wide to one side. Bend one knee and lower your body. Keep the other leg straight. Show the direction of your strength. 14. Freeze Pose Hit a strong pose on the beat. Freeze your body momentarily. Create a powerful shape. Show your presence. 15. Finishing Pose Finish the dance gracefully. Keep your balance. Show your confidence. End with a clean, sharp pose. 16. Whole Flow Connect from the basic stance to the finishing pose. The steps, waves, and turns flow naturally together. Express your own style.

I created a dance movement sheet by using a reference image to animate every 16 panels from the reference image I provided. GPT Image 2 + See Dance 2.0 on Yapper Tutorial Below Prompt Here’s every step with the text under each heading: 1. Basic Stance Stand with your feet shoulder-width apart. Relax your knees. Keep your upper body relaxed. Get ready. 2. Step to the Right Step to the right. Move your body in the direction of the step. Keep your knees soft. Keep your gaze forward. 3. Step to the Left Step to the left. Move your body in the direction of the step. Keep your knees soft. Return to the starting position. 4. Two Steps Take two steps in sequence. Step to the right first. Then step to the left. Connect smoothly. 5. Body Wave Start the wave from your chest. Move through your ribs and hips. Finish with your lower body. Make the motion smooth like a wave. 6. Hip Sway Move your hips side to side. Shift your weight with the motion. Use your body naturally. Keep your upper body relaxed. 7. Arm Swing Swing your arms wide. Step to beat with your feet. Coordinate your arms and steps. Return your arms to center. 8. Turn Preparation Prepare for a turn in place. Cross one foot over the other. Use your core to maintain balance. Spot in the direction of the turn. 9. Right Turn Turn to the right. Keep your core engaged. Pivot on the ball of your foot. Spot forward after the turn. 10. Left Turn Turn to the left. Keep your core engaged. Pivot quickly. Keep your posture upright. 11. Jump Up Bend your knees and jump up. Reach your arms overhead. Land softly on your feet. Connect to the next move. 12. Kick Pose Kick your leg forward. Keep your supporting leg stable. Engage your core for balance. Control your landing. 13. Side Lunge Step wide to one side. Bend one knee and lower your body. Keep the other leg straight. Show the direction of your strength. 14. Freeze Pose Hit a strong pose on the beat. Freeze your body momentarily. Create a powerful shape. Show your presence. 15. Finishing Pose Finish the dance gracefully. Keep your balance. Show your confidence. End with a clean, sharp pose. 16. Whole Flow Connect from the basic stance to the finishing pose. The steps, waves, and turns flow naturally together. Express your own style.

Sharon Riley

54,571 views • 5 months ago

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

11,538 views • 7 months ago

A somatic therapist who worked with elite performers for 20 years said frequency isn't raised by thinking. It's raised by giving the nervous system a signal it can't ignore. Here are 8 bizarre rituals that do it. 1. THE DOORWAY HANG Hang from a doorframe for 30 seconds. Decompression and grip load flood the system with physical feedback — the fastest route out of your head. 2. THE COLD SPOON Hold something cold against the back of your neck. Cold at the neck reaches the vagus nerve faster than anywhere else on the body. 3. THE WALL PRESS Press both palms flat to a wall and push hard for 20 seconds. Isometric effort with nowhere to go discharges tension the body has been storing. 4. THE VOICE DROP Say one full sentence a whole octave lower than usual. Your pitch feeds back into your nervous system. Lower reads as calmer — and the body believes it. 5. THE SOUND CUP Hum into a cupped glass and feel it vibrate against your hand. Feeling your voice as a physical object turns an abstract practice into something real. 6. THE BACKWARDS NAME Say your name backwards, out loud, once. Absurd effort interrupts a mental loop far faster than trying to stop it. 7. THE CEILING MINUTE Lie flat on a hard floor and look at the ceiling for 60 seconds. A hard surface is the one position the body cannot brace against so it stops trying. 8. THE SET DOWN Carry something heavy across the room, then put it down on purpose. The body learns release by doing it never by deciding to. THE PATTERN NO ONE TALKS ABOUT All 8 rituals share one thing: they give the nervous system a signal it cannot argue with. Not a thought. A physical fact. Frequency doesn't rise from affirmations. It rises when the body exits survival mode and the vagus nerve tells every cell: it is safe now. That's when manifestation actually starts working not because the universe changed, but because your signal did.

A somatic therapist who worked with elite performers for 20 years said frequency isn't raised by thinking. It's raised by giving the nervous system a signal it can't ignore. Here are 8 bizarre rituals that do it. 1. THE DOORWAY HANG Hang from a doorframe for 30 seconds. Decompression and grip load flood the system with physical feedback — the fastest route out of your head. 2. THE COLD SPOON Hold something cold against the back of your neck. Cold at the neck reaches the vagus nerve faster than anywhere else on the body. 3. THE WALL PRESS Press both palms flat to a wall and push hard for 20 seconds. Isometric effort with nowhere to go discharges tension the body has been storing. 4. THE VOICE DROP Say one full sentence a whole octave lower than usual. Your pitch feeds back into your nervous system. Lower reads as calmer — and the body believes it. 5. THE SOUND CUP Hum into a cupped glass and feel it vibrate against your hand. Feeling your voice as a physical object turns an abstract practice into something real. 6. THE BACKWARDS NAME Say your name backwards, out loud, once. Absurd effort interrupts a mental loop far faster than trying to stop it. 7. THE CEILING MINUTE Lie flat on a hard floor and look at the ceiling for 60 seconds. A hard surface is the one position the body cannot brace against so it stops trying. 8. THE SET DOWN Carry something heavy across the room, then put it down on purpose. The body learns release by doing it never by deciding to. THE PATTERN NO ONE TALKS ABOUT All 8 rituals share one thing: they give the nervous system a signal it cannot argue with. Not a thought. A physical fact. Frequency doesn't rise from affirmations. It rises when the body exits survival mode and the vagus nerve tells every cell: it is safe now. That's when manifestation actually starts working not because the universe changed, but because your signal did.

🧬Maxpein🧬

103,086 views • 1 month ago

I experimented a lot with the prompt until I landed on this version😎 Only face reference + exact 15-second audio. Generated in Higgsfield AI 🧩 Seedance 2.0. Small tip: when uploading reference audio, cut it precisely to whole seconds (6, 8, 10, 15…) with no leftover tails 🎵 Prompt: A cinematic 15-second music video shot in a dark modern dance studio with smooth grey reflective floor, black walls and horizontal neon light tubes. Continuous dynamic camera movement, mostly medium shots and close-ups, never too wide. The woman is constantly moving, no freezes or static poses. Main subject: young woman with messy medium-length wavy brown hair with bangs partially covering her face, freckles on nose and cheeks, blue-grey eyes, full glossy lips. She wears a tight black fishnet bodysuit. She is singing the entire time with clear, precise lip-sync, mouth actively moving, intense emotional expression. Lyrics: "Ye! Ye! You keep a box of names / In the drawer by your bed / Polaroids and ticket stubs / Stuffed under the red / You never take one thing / You take the whole last spark / Leave a little thumbprint / On every private heart". 0-2s: Tight medium close-up. She leans her upper body back, head tilting, singing passionately with strong lip-sync, hair falling over her face, body arching, one hand sliding across her chest. 2-4s: Camera slowly pushes in and circles. She comes out of the deep arch, torso still bent forward, hands on her thighs, lifting her head and looking straight into camera while singing with aggressive lip-sync. Three male dancers of different appearances (different ethnicities, hair styles and builds) wearing black tank tops and black wide pants are already close around her, moving with her in low tense postures. The other two men are visible at the edges of the frame, approaching. 4-7s: Medium close-up. She drops lower, body still in constant motion, hair swinging, singing intensely with clear mouth movements, sharp head turns, eyes locked on camera. Male dancers stay close, their hands lightly touching her as they move together. 8-12s: Medium shot with slow camera drift. Exactly five male dancers of completely different appearances, all wearing black tank tops and black wide pants, surround her tightly on the floor in a dense, intertwined formation. She is in the center, body still moving, upper body rising and shifting, singing with strong lip-sync. All five men move subtly with her, never static. The men never fully obscure her body. 13-15s: Dynamic medium shot. The five diverse male dancers lift her into the air in a powerful deep backbend. Her body is fully extended and arched, head thrown back, still singing with clear lip-sync. While holding her they gently rock her up and down in time with the beat. The camera starts from a clear side view of her arched body and smoothly transitions to a frontal view of her face. At the end they lower her smoothly onto her feet; she lands and immediately continues singing as the five men stay low on the floor around her. The men never fully obscure her. High fashion dance energy, sweaty skin, sharp timing, continuous fluid motion of the woman, priority on accurate lip-sync in every frame. Rules: no hand morphing, no body distortions, clean stable anatomy, fingers and hands remain consistent and natural throughout the entire video. #AIvideo #AIMusicVideo #AIFilmmaking

I experimented a lot with the prompt until I landed on this version😎 Only face reference + exact 15-second audio. Generated in Higgsfield AI 🧩 Seedance 2.0. Small tip: when uploading reference audio, cut it precisely to whole seconds (6, 8, 10, 15…) with no leftover tails 🎵 Prompt: A cinematic 15-second music video shot in a dark modern dance studio with smooth grey reflective floor, black walls and horizontal neon light tubes. Continuous dynamic camera movement, mostly medium shots and close-ups, never too wide. The woman is constantly moving, no freezes or static poses. Main subject: young woman with messy medium-length wavy brown hair with bangs partially covering her face, freckles on nose and cheeks, blue-grey eyes, full glossy lips. She wears a tight black fishnet bodysuit. She is singing the entire time with clear, precise lip-sync, mouth actively moving, intense emotional expression. Lyrics: "Ye! Ye! You keep a box of names / In the drawer by your bed / Polaroids and ticket stubs / Stuffed under the red / You never take one thing / You take the whole last spark / Leave a little thumbprint / On every private heart". 0-2s: Tight medium close-up. She leans her upper body back, head tilting, singing passionately with strong lip-sync, hair falling over her face, body arching, one hand sliding across her chest. 2-4s: Camera slowly pushes in and circles. She comes out of the deep arch, torso still bent forward, hands on her thighs, lifting her head and looking straight into camera while singing with aggressive lip-sync. Three male dancers of different appearances (different ethnicities, hair styles and builds) wearing black tank tops and black wide pants are already close around her, moving with her in low tense postures. The other two men are visible at the edges of the frame, approaching. 4-7s: Medium close-up. She drops lower, body still in constant motion, hair swinging, singing intensely with clear mouth movements, sharp head turns, eyes locked on camera. Male dancers stay close, their hands lightly touching her as they move together. 8-12s: Medium shot with slow camera drift. Exactly five male dancers of completely different appearances, all wearing black tank tops and black wide pants, surround her tightly on the floor in a dense, intertwined formation. She is in the center, body still moving, upper body rising and shifting, singing with strong lip-sync. All five men move subtly with her, never static. The men never fully obscure her body. 13-15s: Dynamic medium shot. The five diverse male dancers lift her into the air in a powerful deep backbend. Her body is fully extended and arched, head thrown back, still singing with clear lip-sync. While holding her they gently rock her up and down in time with the beat. The camera starts from a clear side view of her arched body and smoothly transitions to a frontal view of her face. At the end they lower her smoothly onto her feet; she lands and immediately continues singing as the five men stay low on the floor around her. The men never fully obscure her. High fashion dance energy, sweaty skin, sharp timing, continuous fluid motion of the woman, priority on accurate lip-sync in every frame. Rules: no hand morphing, no body distortions, clean stable anatomy, fingers and hands remain consistent and natural throughout the entire video. #AIvideo #AIMusicVideo #AIFilmmaking

Kiber Alla

66,057 views • 2 months ago

$Created with Kling 3.0 on Kling AI Prompt: Create a 15-second high-fashion editorial film starring the adult character in >> . Preserve their exact appearance, outfit, accessories and visual style. Render the entire film in the reference’s aesthetic. Use a minimal studio with a reflective floor, bold directional lighting and rhythmic photographic flashes. Show exactly 10 distinct fashion poses, each with a different silhouette and camera angle: 1. A confident standing pose, filmed from floor level with dramatic wide-angle perspective. 2. One hand beside the face, captured in an extreme side-profile close-up. 3. An asymmetric seated pose, seen directly overhead as the camera rotates. 4. One leg extended toward the lens, the foot or reference footwear dominating the foreground through foreshortening. 5. A quick, fluid leg cross, captured from a low diagonal angle. 6. Fingertips catching the edge of an existing sleeve or collar, framed in a tight detail shot. 7. A rear three-quarter turn with a deliberate glance back into the camera. 8. A forward lean toward the lens, ending with the palm briefly covering it. 9. An elongated upward stretch, revealed in a sharply tilted wide shot with strong side lighting. 10. A commanding full-body hero pose, looking down into the lens as the camera rapidly pulls back. Keep the performance fast and rhythmically tight. Flow naturally between poses, holding each for only a fraction of a second while keeping its silhouette clearly readable. No repeated poses or additional pose changes. Connect angles through whip pans, movement-matched cuts, snap zooms, flashes and lens occlusions. Orbit against the character’s turn, sweep from their floor reflection toward their face and plunge from overhead to floor level. Alternate intimate details with dramatic wide compositions. Accelerate between poses and brake sharply on each hold. Keep the sensual gestures quick, confident and fully clothed. Hair and fabric react naturally. No slow motion, lingering shots or gradual camera drift. Build momentum toward the tenth pose, then stop sharply for a crisp final hold. Stable identity and anatomy throughout. No outfit changes, added accessories or text. Sound: a driving 140 BPM fashion beat, rhythmic shutter clicks and subtle fabric movement.$

Created with Kling 3.0 on Kling AI Prompt: Create a 15-second high-fashion editorial film starring the adult character in >> . Preserve their exact appearance, outfit, accessories and visual style. Render the entire film in the reference’s aesthetic. Use a minimal studio with a reflective floor, bold directional lighting and rhythmic photographic flashes. Show exactly 10 distinct fashion poses, each with a different silhouette and camera angle: 1. A confident standing pose, filmed from floor level with dramatic wide-angle perspective. 2. One hand beside the face, captured in an extreme side-profile close-up. 3. An asymmetric seated pose, seen directly overhead as the camera rotates. 4. One leg extended toward the lens, the foot or reference footwear dominating the foreground through foreshortening. 5. A quick, fluid leg cross, captured from a low diagonal angle. 6. Fingertips catching the edge of an existing sleeve or collar, framed in a tight detail shot. 7. A rear three-quarter turn with a deliberate glance back into the camera. 8. A forward lean toward the lens, ending with the palm briefly covering it. 9. An elongated upward stretch, revealed in a sharply tilted wide shot with strong side lighting. 10. A commanding full-body hero pose, looking down into the lens as the camera rapidly pulls back. Keep the performance fast and rhythmically tight. Flow naturally between poses, holding each for only a fraction of a second while keeping its silhouette clearly readable. No repeated poses or additional pose changes. Connect angles through whip pans, movement-matched cuts, snap zooms, flashes and lens occlusions. Orbit against the character’s turn, sweep from their floor reflection toward their face and plunge from overhead to floor level. Alternate intimate details with dramatic wide compositions. Accelerate between poses and brake sharply on each hold. Keep the sensual gestures quick, confident and fully clothed. Hair and fabric react naturally. No slow motion, lingering shots or gradual camera drift. Build momentum toward the tenth pose, then stop sharply for a crisp final hold. Stable identity and anatomy throughout. No outfit changes, added accessories or text. Sound: a driving 140 BPM fashion beat, rhythmic shutter clicks and subtle fabric movement.

Zara

19,857 views • 1 month ago

Here is the prompt to create a liquid gold nav bar :) Have fun experimenting! Create a floating navigation toolbar centered on screen. Dark background, glassmorphism toolbar with blur and subtle border. Core feature - Golden active indicator ring: A sliding highlight around the active button built with 4 CSS layers: Glow - blurred warm gold (#e8af48) behind the ring, opacity: 0.15 Clip container - overflow: hidden, border-radius: 18px - this clips the gradient Rotating conic-gradient - sized 200% and offset -50% so it spins from center. Rotates 4.5s linear infinite. The gradient must be heavily gold-dominant:70% of the gradient = gold tones (#533517 dark bronze → #c49746 warm gold → #feeaa5 light gold) 2 narrow white hotspots (#ffffff, each only ~3% wide) simulating studio light reflections Between each white hotspot, a very thin (~1.5% each) hint of #ffc0cb pink and - blue for subtle chromatic iridescence - these must stay minimal, the ring should read as GOLD not rainbow The pattern repeats twice across 360° for symmetry Inner plate - inset: 2px covers the center, only 2px of spinning gold ring visible. Background matches toolbar. The indicator slides between buttons with bouncy overshoot easing (cubic-bezier(0.34, 1.2, 0.64, 1)). 3 nav buttons (Home, Search, User) with thin stroke icons, separated by subtle dividers. Plus a dark/light theme toggle - sun/moon icons crossfade with rotate+scale. On toggle click, the button bounces up to 1.25× scale then springs back. Add film grain noise overlay and radial ambient glow.

Here is the prompt to create a liquid gold nav bar :) Have fun experimenting! Create a floating navigation toolbar centered on screen. Dark background, glassmorphism toolbar with blur and subtle border. Core feature - Golden active indicator ring: A sliding highlight around the active button built with 4 CSS layers: Glow - blurred warm gold (#e8af48) behind the ring, opacity: 0.15 Clip container - overflow: hidden, border-radius: 18px - this clips the gradient Rotating conic-gradient - sized 200% and offset -50% so it spins from center. Rotates 4.5s linear infinite. The gradient must be heavily gold-dominant:70% of the gradient = gold tones (#533517 dark bronze → #c49746 warm gold → #feeaa5 light gold) 2 narrow white hotspots (#ffffff, each only ~3% wide) simulating studio light reflections Between each white hotspot, a very thin (~1.5% each) hint of #ffc0cb pink and - blue for subtle chromatic iridescence - these must stay minimal, the ring should read as GOLD not rainbow The pattern repeats twice across 360° for symmetry Inner plate - inset: 2px covers the center, only 2px of spinning gold ring visible. Background matches toolbar. The indicator slides between buttons with bouncy overshoot easing (cubic-bezier(0.34, 1.2, 0.64, 1)). 3 nav buttons (Home, Search, User) with thin stroke icons, separated by subtle dividers. Plus a dark/light theme toggle - sun/moon icons crossfade with rotate+scale. On toggle click, the button bounces up to 1.25× scale then springs back. Add film grain noise overlay and radial ambient glow.

Leon Lin

72,887 views • 7 months ago

my 8 GB VRAM gaming laptop is absolutely going to hate me for this. but I still did it. ran a 31b dense model (Gemma 4 31b Q4) with only 8 GB VRAM last week I ran Gemma 4 26B A4B a mixture of experts model on my RTX 4060 and hit 25–28 tokens/sec using llama.cpp's new MTP support. smooth. snappy. but MoE has a secret: it only activates 4B parameters per token despite having 26B total. that's why it flies. so the real question started haunting me. what if I throw a full, no tricks, every parameter fires on every token, 31B DENSE model at the same machine? # Hardware: GPU: NVIDIA RTX 4060, 8 GB VRAM RAM: 16 GB CPU: Intel Core i7 H Laptop. Gaming. Modest. The model: gemma-4-31B-it-qat-UD-Q4_K_XL.gguf (model's unsloth huggingface link in the comments) This is Google DeepMind's flagship dense model in the Gemma 4 family that can run on single consumer GPU. It packs a hybrid attention architecture, supports up to 256K context natively, and is QAT (Quantization Aware Training) optimized, meaning it retains far more quality than standard post training quants at the same bit depth. This is NOT the MoE. This is 31 BILLION dense parameters, every single one of them loaded. # the flags I used: -m gemma-4-31B-it-qat-UD-Q4_K_XL.gguf -cnv --spec-type draft-mtp --spec-draft-model mtp-gemma-4-31B-it.gguf --spec-draft-n-max 8 --spec-draft-p-min 0.6 -c 6000 -v Multi Token Prediction (MTP) is still active here. Separate draft GGUF required, same as the 26B setup. # Results: → Decode: ~3 tokens/sec → Prefill: ~2 tokens/sec → Context: 6000 tokens → Hardware crying quietly in the corner: yes so is 3 tps actually usable? For real time back and forth chat? Not ideal. You're not having a fluid conversation at 3 tps. but slow ≠ useless. And this is where it gets genuinely interesting. think about how senior devs actually work in a real team. But when something is architectural, deeply complex, or needs serious reasoning? they walk down the hall and escalate to the senior. That's exactly the local AI agent architecture this unlocks: → Fast orchestrator model (Gemma 4 26B MoE at 25+ tps) handles routing, simple queries, tool calls, memory. The junior dev. → Gemma 4 31B dense is the senior, called only when the fast model genuinely hits a wall. Hard multi step reasoning. Complex code generation. Deep architectural decisions. The agentic loop stays fast. Only the hard hops touch the 31B. That's a legitimate production grade local AI architecture on a budget hardware. (requires 2 8gb gpus) other workflows where 3 tps is completely fine: - overnight batch jobs. summarize documents, extract structured data, review code. Fire it off. Sleep. wake up to results. - One shot deep reasoning - Silent code audit loops, you write and test, the 31B reviews diffs and flags issues in the background between your sprints - Any workflow where output quality > output speed A few weeks ago, nobody was running a 30B+ dense model on a single consumer GPU with 8 GB VRAM. At all. Now we're doing it on an Intel i7-H gaming laptop with a NVIDIA RTX 4060, thanks to llama.cpp + QAT quants + MTP speculative drafting. Google DeepMind said the Gemma 4 31B targets "consumer GPUs and workstations." They were not exaggerating. The hardware bar to run serious frontier class models locally keeps dropping. the tools are here. the models are here. you just have to be willing to abuse your laptop a little. what workflows would you actually run on a local 3 tps 31B dense model? genuinely curious. drop it below.

my 8 GB VRAM gaming laptop is absolutely going to hate me for this. but I still did it. ran a 31b dense model (Gemma 4 31b Q4) with only 8 GB VRAM last week I ran Gemma 4 26B A4B a mixture of experts model on my RTX 4060 and hit 25–28 tokens/sec using llama.cpp's new MTP support. smooth. snappy. but MoE has a secret: it only activates 4B parameters per token despite having 26B total. that's why it flies. so the real question started haunting me. what if I throw a full, no tricks, every parameter fires on every token, 31B DENSE model at the same machine? # Hardware: GPU: NVIDIA RTX 4060, 8 GB VRAM RAM: 16 GB CPU: Intel Core i7 H Laptop. Gaming. Modest. The model: gemma-4-31B-it-qat-UD-Q4_K_XL.gguf (model's unsloth huggingface link in the comments) This is Google DeepMind's flagship dense model in the Gemma 4 family that can run on single consumer GPU. It packs a hybrid attention architecture, supports up to 256K context natively, and is QAT (Quantization Aware Training) optimized, meaning it retains far more quality than standard post training quants at the same bit depth. This is NOT the MoE. This is 31 BILLION dense parameters, every single one of them loaded. # the flags I used: -m gemma-4-31B-it-qat-UD-Q4_K_XL.gguf -cnv --spec-type draft-mtp --spec-draft-model mtp-gemma-4-31B-it.gguf --spec-draft-n-max 8 --spec-draft-p-min 0.6 -c 6000 -v Multi Token Prediction (MTP) is still active here. Separate draft GGUF required, same as the 26B setup. # Results: → Decode: ~3 tokens/sec → Prefill: ~2 tokens/sec → Context: 6000 tokens → Hardware crying quietly in the corner: yes so is 3 tps actually usable? For real time back and forth chat? Not ideal. You're not having a fluid conversation at 3 tps. but slow ≠ useless. And this is where it gets genuinely interesting. think about how senior devs actually work in a real team. But when something is architectural, deeply complex, or needs serious reasoning? they walk down the hall and escalate to the senior. That's exactly the local AI agent architecture this unlocks: → Fast orchestrator model (Gemma 4 26B MoE at 25+ tps) handles routing, simple queries, tool calls, memory. The junior dev. → Gemma 4 31B dense is the senior, called only when the fast model genuinely hits a wall. Hard multi step reasoning. Complex code generation. Deep architectural decisions. The agentic loop stays fast. Only the hard hops touch the 31B. That's a legitimate production grade local AI architecture on a budget hardware. (requires 2 8gb gpus) other workflows where 3 tps is completely fine: - overnight batch jobs. summarize documents, extract structured data, review code. Fire it off. Sleep. wake up to results. - One shot deep reasoning - Silent code audit loops, you write and test, the 31B reviews diffs and flags issues in the background between your sprints - Any workflow where output quality > output speed A few weeks ago, nobody was running a 30B+ dense model on a single consumer GPU with 8 GB VRAM. At all. Now we're doing it on an Intel i7-H gaming laptop with a NVIDIA RTX 4060, thanks to llama.cpp + QAT quants + MTP speculative drafting. Google DeepMind said the Gemma 4 31B targets "consumer GPUs and workstations." They were not exaggerating. The hardware bar to run serious frontier class models locally keeps dropping. the tools are here. the models are here. you just have to be willing to abuse your laptop a little. what workflows would you actually run on a local 3 tps 31B dense model? genuinely curious. drop it below.

Alok

63,689 views • 3 months ago