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Some of those I had to fix manually in editor since ai still hallucinates additional legs and arms from time to time

>>11576487
Hell ya I needed this. Thanks OP I'll do my leg workout right now.

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>>11576529
Have fun :3

>>11576552
Thanks, it was tough and my butt is burning. It's been way too long since I did a real workout

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>>11576570
Good girl. Keep it up.

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OG: https://x.com/0628_versailles/status/1987473554729009475

So other than squats, what is the femboy work out routine?

And can I get a desktop version?

>>11577014
Romanian dead lifts and running (I prefer in nature but treadmills work just fine).

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>>11577014
Any cardio is fine, really.
Your first goal would probably be fixing your posture, because believe it or not - straight back and wide open shoulders are +100 to femininity, trust me. That mainly consists of stretching to reduce hypertension in muscles (and therefore reducing back pain) and building your muscle corset so you could keep your posture 24/7.

On the other hand, squats are quite overrated - there are dozens of better butt exercises and you probably won't get much muscle growth where you want it unless you do it super correctly with many reps or deadlift, and heavy lifting boosts your testosterone greatly which you probably don't want.

It must be said - any physical activity boosts your testosterone, but it's fine with cardio - it's just enough to boost your libido slightly. Weight lifting is another category and you need to be careful with that and how you manage your testosterone.

As for routines - Chloe Ting on youtube has a lot of great workouts so you could check it out, I usually go with that.

>And can I get a desktop version?
I already lost more money that I would want making those so be my guest and post those youself :)

>>11577132
>boosts your testosterone greatly which you probably don't want
nta but that's why ultimately microdosing estrogen is simply a must if you wanna stay a femboy for longer than a few years in your late teens and early 20s.

>>11577161
What do testosterone and estrogen actually do? Iirc testosterone does a lot of things that a femboy wants, boosting libido, making your dick work, making you more confident and competitive. Estrogen is mostly just for growing breasts, which a femboy doesn't want, it doesn't help make a man's shoulder's more narrow. or anything like that. There's the hair loss thing, but is estrogen actually the best way to prevent hair loss?

>>11577163
hence why I said microdosing.
Hair loss is prevented just fine with dutasteride.
However, keeping a soft skin and long term fem distribution of fat (which I absolutely wanted) is simply not possible without estrogen.
>Iirc testosterone does a lot of things that a femboy wants, boosting libido, making your dick work, making you more confident and competitive
All correct. But it's also compounding. Without management (which after 23-24 means keeping it in check) it also virilizes you and gradually but also brutally and permanently ruins the femboy look.
Now, of course, it does depend on what you want long term. I just wanted to be youthful, feminine and grabbable for as long as possible.
>Estrogen is mostly just for growing breasts, which a femboy doesn't want, it doesn't help make a man's shoulder's more narrow. or anything like that
Fun fact: antiandrogens (like bica or even duta if you're unlucky) give more gyno through aromatization and reverse loop than straight up estrogen in smaller doses.

>>11577181
>it also virilizes you and gradually but also brutally and permanently ruins the femboy look.
So many trannies say this while trying to groom people, it's hard to believe.

>>11577184
>So many trannies say this while trying to groom people
Doesn't mean they're wrong, lol. It's one of the few things they say that actually is true on a long enough timeline. Where they lie is on the timeline. It's not visible in a few months or a year or even two. But it's absolutely visible by 30 to 32 years of age at the latest.
>it's hard to believe
It's a very long and well documented effect of testosterone, anon. Androginization is a guaranteed effect. That's why there aren't fem looking guys age 35 or older. Not without estrogen and other body modification tools.

>>11577185
There aren't many pretty looking girls at that age either. Age comes for us all.

>>11577188
Don't women's estrogen levels drop off after their 20's? Maybe it's the magic youth hormone.

>>11577132
>squats are quite overrated
Wrong. A low-bar squat is the best glute max workout one can do. Even if you cheated every rep with rebound, you would still grow your glute max (if you used heavy weight, and assuming you didn't injure yourself).
They do require a lot of strength on the rest of your body (abs, lats, and lower back), so a leg press with a wide and high stance may be more suitable if you wanted to be bottom heavy.

Also the testosterone boost from working out is small and goes away within an hour of working out. The facial mascuilnising effects people get from "working out" is steroids to boost their T 5x to 30x their normal levels (any fitness influencer who became noticeably more masculine and claims to be natty is lying).
The only difference it may make is if your T is low from being so sedentary to the point it's unhealthy, but then any exercise will help to return it to where it could be. Working out won't make you masculine. If it happens it was always gonna happen. (If you could find a case where one identical twin worked out and one didn't, I'm sure it would demonstrate this, but I can't find one.)

>>11577184
Give me a twink with a big, hard cock over a tranny with a small, soft clitty any day

>>11577218
If it were that simple, there wouldn't be plastic surgery and botox injections

>>11577014
You specifically want a low-bar squat for the glute max, or a front squat for quads (in particular width). A high-bar squat does a bit of both, but the results would be better with the two individual focuses.
I find leg extensions to build more quad depth, but that can depend on shin rotation and possibly your initial muscular bias. Hip thrusts can help for growing the upper glute max a little more, but you need to focus on actually locking out your hips and squeezing at the top while driving your knees outwards. For hamstrings, a seated leg curl or RDL if you must. Doing some sort of hip abudtions and adductions are ideal too.

>>11577188
>There aren't many pretty looking girls at that age either
There are waaaaaayyyyy more pretty and feminine 32 year old women than 32 year old pretty and feminine femboys.
Unless you live in a warzone or a terribly fat place, you can easily check this hypothesis by just taking a walk in your city. The vast majority of non-fat 32 year old women are way prettier than the vast majority of non-fat 32 year old men.
Estrogen is not a fountain of youth (as trannies claim) but it absolutely is one significant factor.
>>11577218
nta but no. Not significantly anyway. E levels in women stay stable all the way till early 40s. Then they start dropping, first slowly (perimenopause) and then brutally (menopause).
Btw, high class women manage this process with estrogen supplements as well.

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>>11576487
I did some myself with the free grok and got pretty good results. My prompt could definitely use some work though, it really seemed to stick with the same template.

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>>11577658
It also really liked adding sparks, but it feels appropriate for this one.

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>>11577659

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>>11577660
Oh and I chose landscape pictures for you >>11577014

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>>11577661
I'm going to go do a core workout now. Wish me luck!

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>>11577658
>>11577659
>>11577660
>>11577661
>>11577662
Nice!

>>11577761
Thank you! We'll see if I stick with it but you've really inspired me to get back into working out.

I have mixed feelings with these posters.
On one hand, it's clearly propaganda,
On the other, it promote sport.

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>>11577792
It is propaganda, so what? :)
Be happy to fall for it.

>>11577792
What makes propaganda bad?

I love this but i ( male ) want to become a Muscle Mommy, I would love some variants focusing on peak Amazonian goals.

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>>11577660

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>>11578280
Would you care to share your routine/disc anon? I've always thought Axred characters look hot af

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fun fact - AI might treat heavy blushing as NSFW so a trick i use is to cut some parts of an image :4

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I was just testing it's limits and this came out. Won't use it as a wpaper but might as well post it here

whatever gets your lazy asses to the gym is good by me

>>11578765
Sorry to disappoint anon, I am just starting my journey to become a buff Amazonian but for lack of time( working two jobs ) I'm currently off the gym, my routine is a Upper/Lower Split 4 days a week (retaking it when I get back )

Upper body day
Bench Press
Overhead Press
Lat Pulldown machine/Assisted PullUps machine
Isolations

Lower Body day
squat
Deadlift
Hip thrust
Abs/core Workout

While I'm out of the gym in doing a bodyweight routine, Push Ups/Pull Ups/Squats/Bridges

>>11580422
One of the problems with an upper/lower split like this the last workout will probably be half-assed and you won't get as much out of it. It make sense to switch up the order each session.
The upper day would also be a lot of stress on the shoulders, but if you made the days have different focuses you could choose workout variants that'll cause less strain.

>>11578765
The following routine would probably make you look more like that specefic character:

Lower A (Glute Focus)
Low-bar Squats: 3sets x 5reps (or leg press with stance high and wide, maybe 10 reps is fine, but I've only ever done 5s)
Hip Abduction: 3 x 10
Leg Curls: 2 x 10
Leg Extensions: 2 x 10
Calf Raise: drop set (start at 10 reps and keep dropping the weight and do another set immediatly until

Upper A (Back Focus)
Crunches: 3 x 10 (to get abs like that, you'd need to priotise them. On a yoga/bosu ball will probably hit best)
Side Bends: 2 x 10
Kelso Shrugs: 3 x 10
Rear Delt Fly: 3 x 10
Chest Fly: 2 x 10
Overhead Tricep Extension: 2 x 10
Lateral Raise: 2 x 10

Lower B (Thigh Focus)
Front Squats: 3x5 (or hack squat / leg press with stance low and narrow, and again, you could do 10 if you prefer)
Romanian Deadlifts: 3x5 (or a good morning instead if you don't have the grip strength. Good mornings on the back extension bench could be better)
Hip Adduction: 3 x 10
Hip Thrusts: 2 x 10
Calf Raise: drop set

Upper B (Chest Focus)
Leg Raises: 3 x 10 (lying is actually harder than hanging IMO, and you could do them with your pelvis off the end of a bench)
Side Bends: 2 x 10
Bench Press: 3 x 5
Shoulder Press: 2 x 10
Lateral Raise: 2 x 10
Bicep Curls: 2 x 10
Lat pulldown: 2 x 10

He doesn't have a very thick back, so I left out a lot of the lat training and went for traps instead. If you wanted more back I could change it up, and if you wanted big arms like a lot of the Axred characters you may even move the bicep curls and tricep extensions to directly after the abs and add another set.

>>11580749
U/L anon here, I might try your suggestion for the Sacred build once I get back into the gym, looks more organized than mine!

>>11581121
Lol, "Sacred" build
I meant "Axred" build, stupid autocorrect
But calling it sacred may be motivational in the long run, lul

>>11581125
>I meant "Axred" build, stupid autocorrect
I literally thought nothing of it. I was like "yeah, guess working out is pretty sacred"

>>11580749 cont.
I want to point out I say "look more like that specific character", because it may not be possible to get that sort of physique without something like a BBL. He has very round/undefined legs but also is lean enough to see abs and even ribs.

Also the 'chest fly' is on a pec deck machine or something like it, something to get the inner part of the chest, not the dumbbell fly version. If you wanted more chest and less shoulders, you could also replace the shoulder press with an incline bench press

And if you wanted more lat focus: Upper A, get red of rear delt fly and do 3x10 Rows before Kelso Shrugs. Upper B, put Lat pulldown before shoulder press and maybe add rear delt flies 2x10 at the end

You want to be going as hard as you can for all the workouts if you can, and if not then just the first few that are the focus. In particular with abs, people tend to half-ass them and then they never grow as a result.
I'd personally just do the rotation as often as I could and just take rest days as needed. There shouldn't be too much overlap in the things that will be sore. Although if you haven't worked out very hard in a while (or ever) you will be very sore and need probably a rest day between each session, and on the other end if you do get fairly strong you would end up needing rest days just for your nervous system to recover.

>>11581141 cont.
or should I say, working out is divine and creates the sacred build

I figured I'd also add that if one wanted neither lats nor upper traps (as both do come across as rather masculine), the kelso shrug could be removed or replaced with a mid/low trap workout like a bent-over barbell 'shrug' where you just doing scapular retraction and depression rather than any elevation

What are some alternatives to barbell squats?
I've been using a leg press for a while now but it feels like it's only building muscle in my calves
everyone says to do barbell squats instead but the idea of having a massive heavy weight above me like that is scary, so what else could I try to build up my butt?

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>>11576487
>stumble on this thread
>fitgirl/fittrap motivational posters
>"what the hell is this?"
>....
Holy shit OP, this is gold.

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>>11583678

>>11576510
Original image for this one? Also what are the prompts?

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>>11583678
Thanks :)
We need more touhou girls

This thread made me realize that, at now 26, I completely wasted my chances to get fit and take care of my body. I will never become a proper femboy and I hate it.

>>11584399
>26
You're still a baby, you still have a chance
go get fit, even if you don't get the exact body you want you can still be hot and fuck femboys

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I like this one. But chatgpt always makes these images so messy.

>>11584403

But I wanted to be the femboy getting fucked :(

>>11584436
then stop moping around and become the femboy
you can do it!

>>11584436
You don't have to be a femboy to get fucked. Consider working out to be a bonus; a means of adding some cushion to your pelvis
Anything is infinitely more than nothing and you will get some benefit, even if it's just 1 set Bulgarian split squats a day

Some cardio will be good for your health, but won't make you lose weight. You gotta eat at a caloric deficit, but not too much as you will atrophy (using a BMR calculator and have about 200-400 deficit), and make sure you're getting plenty of protein (1.5-2g per kg of bodyweight)

Simple at home femboy routine:

Day A
Plank: As long as you can
Bulgarian split squats: 10 reps per leg (or regular split squat. Be bent over and hold a weight in the opposite hand to the foot flat on the floor)
1-legged glute bridge: 10 reps per leg (or 2-legged)
Crunches: as many as you can (and/or leg raises)
Cossack squats: 10 reps
(You can do this whole rotation again if you want)

Day B
30-60 minute walk/jog (basically the hardest thing you can sustain for that time)
or (alternate each time, since you need at least two forms of cardio to get most of the adaptations)
15 minutes of sprinting intervals (as in for 15 minute you try to sprint as much as you can, Maybe getting 10 seconds of sprinting followed by a few minutes of walking and then another 10 seconds of sprinting)
(These could be done with any form of sustained cardio you prefer, eg swimming or cycling. It's about training the heart and lungs, not the muscles.)


You may want to do some core stability training on the cardio day as well. Like the McGill Big 3
And I should point out that it's all meant to be to failure. So you want to add weights if you can so that you're only able to get 10 reps (even if it's just a bag/backpack filled with water bottles that you hold), or just add more reps (which is likely what you'd do for the crunches)

>>11580749
I'd probably also add the McGill Big 3 as warm ups on the lower days as well.

bump

>>11577932
>>11577978
Propaganda...
You are deliberately using deceptive manipulation designed to make people accept your point of view.
It's not good.

But what's more is that, just by changing wording, you can do persuasion instead.
Meaning aligning all your arguments and showing your point of view to make other change their mind about a subject.

>>11587422
I understand the confusion, but you're mistaken. Propaganda has an awful reputation from overuse within politics (and any politician is evil by definition), but it's not all there is. Healthy propaganda is just something that has almost vanished from ADHD-tiktok monetary-based media.

>You are deliberately using deceptive manipulation designed to make people accept your point of view.

You can propagate world peace, healthy lifestyle, etc without using manipulation or deception.

>>11587422
>>11588294
Everything is propaganda.

I've (>>11584987) been working on a new way of training that is easier and has the potential for greater long term growth.
It started because I was thinking about how to grow my calves. Some people suggest doing more volume, but the people who have the biggest calves are the morbidly obese rather than bodybuilders. This makes sense as the calves are relatively low in androgen receptors (so steroids won't make them grow). Yet obese people's calves do grow, and on top of that being obese heavily suppresses testosterone.
So my theory is that limiting damage is how you can get more growth, and this can be done via super high frequency (as muscles become less prone to damage) and only focusing on the concentric (as isometrics and eccentrics cause more damage), as well as only doing a single set.

The primary risk is that high frequency is how tendons get damaged, so you will have to do some tendon training as well and eat plenty of collagen.

The routine for glutes and quads would be something like this:

(Do these isometrics for tendon warm up and strength before each session, held for 30 seconds that which you could hold for at least a minute)
- Wall Sit
- Hamstring Bridge
- Plank (if you want abs, these would be to failure)

MORNING
- Split Squat
- Fire Hydrants

MIDDAY
- Goblet Squats or Front Squats
- Seated Good Mornings or RDL (if you want some hamstrings too)
- Hip Abductions (something with a your leg down, unlike fire hydrants)

EVENING
- One-Legged Hip Thrusts
- Reverse Nordic or Sissy Squats

These are done daily
Then you stretch your hams, quads, and glutes at the end of each session for 30 seconds.
Each set is to failure aiming for around 10 reps, and upping the weight next time you get more than 10.
Again, this will fuck up your tendons if you're not careful, so the isometrics are not optional and you will need to be eating collagen and protein.

Don't know if this works yet, still testing, but even if it doesn't it'll benefit you if you don't work out

>>11591391 cont.
>so the isometrics are not optional
You will probably also need to stretch and gain flexibility beforehand as tight muscles will also put damage on tendons. In particular the reverse nordic or sissy squats are high risk (and could be substituted for split squats again), so I'd say don't do them until you can do a One-Legged King Pigeon Pose II (with the knee bent), and when you do reverse nordics you want to be focused on pushing your feet into the floor to keep the quad muscles engaged.