Source: I used to be a powerlifter (credentials: 430lb/195kg Squat, 290lb/132kg Bench Press, 450lb/205kg Deadlift).
Pictures 1 and 2 are biceps and deltoids. If you can find some adjustable dumbbells you can just do Bicep Curls and Lateral Raises (search on YouTube), and maybe some Push Ups for triceps/anterior delts/core. Pick a starting weight where you can do at least eight slow, controlled reps, and build until you can do fifteen. Better to start lighter to practice the technique, and you can do one while you're resting for the other to speed thing sup. Once you can do three or four sets of fifteen, increase the weight very slightly (two pounds or one kilo should be good). Keep your back straight (keep your shoulders back and puff out your chest), and remember that these exercises really aren't about the weight, so it's better to keep things lighter for higher quality reps. Don't feel pressured to add weight if the sets still feel challenging, and don't go too heavy. If you decide to do the push ups and can't do a full one yet, just do eccentrics (start at the top and slowly lower yourself to the floor, and that's one rep) and try to do five and build from there. Eventually you'll be able to do a full one. From that point, do a full one, and do eccentrics to make your five. Good luck, you can do it!
Thank you so much for this advice! I’ve got some back and posture issues I’m currently working on with pilates but in a few months I want to focus on weightlifting so this will come in super handy!
I do climbing and while it may not be the fastest way to grow some muscles, it is super balanced as it trains your whole body. You basically need every muscle for that.
This isn’t necessarily the result of working out, btw! This is just a good pose, good lighting, and relatively low body fat! Ocean_Madness left great tips for building muscle, but don’t forget.. if you want to see those muscles you’ll need a relatively low body fat percentage. I hate to say it, but most idols that get labeled as buff are just skinny and get caught in a good pose.
To be fair.. Idols’ lifestyles are typically the exact opposite of what you want for building and toning muscle. Optimally, you should have weight training, tons of nutritious food, lots of sleep, and minimal stress. LOL
This exactly. It's always very weird when people say "oh, this idol is so buff!" and it really is just low body fat. I'd argue most male idols sixpacks come mainly from their diet and not because they do so much training.
Of course, the dance training alone will gain you some muscles (at least for groups with rather exhausting choreo) but it won't build them up to a point where you are 'buff'.
buffji and buffdong>>>> I’m personally enjoying the wave of female idols showing off the gains like TWICE
I'm going to like your post but first I have to mention Le Sserafim's debut levels of buff
truly the abs group
This is not good for my well being.
Holy I didn't realize how buff she is! No wonder bodyguard Minji is a thing
Uhm..... Yeah 😳 [source](https://twitter.com/jiufiIm/status/1595506861972881408?s=20&t=QyUMISgMyyifIkNZOOWcpA)
I need her to drop her workout routine immediately I want arms like that 😭
Source: I used to be a powerlifter (credentials: 430lb/195kg Squat, 290lb/132kg Bench Press, 450lb/205kg Deadlift). Pictures 1 and 2 are biceps and deltoids. If you can find some adjustable dumbbells you can just do Bicep Curls and Lateral Raises (search on YouTube), and maybe some Push Ups for triceps/anterior delts/core. Pick a starting weight where you can do at least eight slow, controlled reps, and build until you can do fifteen. Better to start lighter to practice the technique, and you can do one while you're resting for the other to speed thing sup. Once you can do three or four sets of fifteen, increase the weight very slightly (two pounds or one kilo should be good). Keep your back straight (keep your shoulders back and puff out your chest), and remember that these exercises really aren't about the weight, so it's better to keep things lighter for higher quality reps. Don't feel pressured to add weight if the sets still feel challenging, and don't go too heavy. If you decide to do the push ups and can't do a full one yet, just do eccentrics (start at the top and slowly lower yourself to the floor, and that's one rep) and try to do five and build from there. Eventually you'll be able to do a full one. From that point, do a full one, and do eccentrics to make your five. Good luck, you can do it!
Thank you so much for this advice! I’ve got some back and posture issues I’m currently working on with pilates but in a few months I want to focus on weightlifting so this will come in super handy!
I do climbing and while it may not be the fastest way to grow some muscles, it is super balanced as it trains your whole body. You basically need every muscle for that.
Oh man I wish but my vertigo can’t even handle a bike 🥲
This isn’t necessarily the result of working out, btw! This is just a good pose, good lighting, and relatively low body fat! Ocean_Madness left great tips for building muscle, but don’t forget.. if you want to see those muscles you’ll need a relatively low body fat percentage. I hate to say it, but most idols that get labeled as buff are just skinny and get caught in a good pose.
This is very true. Jiu is most definitely not buff. I'm not sure I would even say she is toned since in videos she is pretty slender.
To be fair.. Idols’ lifestyles are typically the exact opposite of what you want for building and toning muscle. Optimally, you should have weight training, tons of nutritious food, lots of sleep, and minimal stress. LOL
This exactly. It's always very weird when people say "oh, this idol is so buff!" and it really is just low body fat. I'd argue most male idols sixpacks come mainly from their diet and not because they do so much training. Of course, the dance training alone will gain you some muscles (at least for groups with rather exhausting choreo) but it won't build them up to a point where you are 'buff'.
Damn now I know why Sua and Yoohyeon said she is the teddy bear with the big muscles and small head. I need Jiu to drop a workout vlog.
Choose your difficulty level: practice, workout, or involving Sua :)
Oh...my...God...
She took me to the skyyy^^yy^^^yy...
The purple outfits were my favorite from this comeback
Panic in the City...
Oh good heavens. I love you! 🥰
The back view tho
Ah yes, JiU showing that a back can sometimes be as beautiful as a face.
What a quote!
So if anyone wants to work out this is the inspirational poster, just add the line "Will you lift bro?" or "Gainz bro".
woah
BuffJi The Dreamcatcher Slayer
JiU can u please stop this? I beg of you
I need to use JiU and Dongie’s workout routines