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Forum: Exercises

Post questions about specific exercises here.

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Sticky Thread Sticky: Beginner's Guide: 6 Basic Compound Lifts, and How to do Them

The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting...

VoxExMachina‎, 09-07-2009 10:59 AM
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Sticky Thread Sticky: The 80/20 Rule for Lifting

Think, But Don't Over-Analyze When you are enthusiastic about bodybuilding, or any sport or hobby for that matter, you want to know everything you can about it. You want to know what's the best exercise, what rep range will give you an edge, how to best structure your split so that you eek out...

VoxExMachina‎, 02-19-2010 07:41 PM
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Sticky Thread Sticky: The Bench Form Thread

We see a lot of threads asking for bench form critiques on this forum. I feel like most of these threads are made because people don’t know how to critique their own form. They just don’t know what to look for. I’m hoping to narrow that gap with this thread. I’m not going to touch on everything,...

davisj3537‎, 09-19-2013 11:41 PM
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Sticky Thread Sticky: Answers to Common Questions

Q: What exercise should I do for (insert body part here)? I don't know how to do (insert exercise here). A: Do a Search, please, before creating a thread. Also go here: Q: Should I use a full body...

VoxExMachina‎, 09-05-2009 04:46 PM
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Arrow Sticky Thread Sticky: The Fundamentals of the Back Squat

The Fundamentals of the Back Squat The Back Squat has often been referred to as "the King of Exercises" because it uses a great deal of the body's musculature and is therefore very efficient in making you bigger and stronger. Really, squats are a full body exercise, though most people will...

VoxExMachina‎, 03-24-2011 09:10 AM
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Exclamation Sticky Thread Sticky: *** Deadlifting 101: Instructional videos ***

What's up deadlift people? This thread will attempt to cover deadlift basics, common mistakes, and also provide some useful information about other deadlift variations. Here is the basic overview of the classic barbell deadlift..... 8u899wRnwqs And here is Mark Rippetoe's "Lengthy Analysis...

Kiknskreem‎, 11-21-2008 08:02 PM
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Sticky Thread Sticky: De-Load, the Overlooked Technique

Introduction: There are countless posts on the best way to train biceps, the optimum split for getting huge, how to bench press properly, or any of a million other questions on how to become bigger, leaner, or break through plateaus. But one technique that helps achieve all of these goals...

VoxExMachina‎, 01-03-2010 11:16 AM
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 17,544

Do heavy squats and deadlifts build upper body mass?

I'm curious if the two heavyweight lower body exercises build mass in the upper body too. If so is it a pretty noticeable effect or somewhat negligible?

AD1985‎, 02-05-2016 10:48 PM
Today, 01:19 AM Go to last post
15 612

How does 4 plates (2 on each side) of 45 lbs equal 225 for the bench press???

Everyone's always talking about how they can bench 2 plates (225) for reps but what math am I missing here?? 4 multiplied by 45 is 180, not 225.. so where is everyone getting 225 from?

Supernova94‎, Yesterday 11:35 PM
Yesterday, 11:46 PM Go to last post
2 99

Post Low Weight/High Impact Exercises?

Right so my current situation is that I have a reasonably ****ty gym available to me and no other options. Now in this gym, there are two benches, pairs of dumbbells going up to 50lbs in increments of 5lbs, kettle bells going up to 50lbs, and standard cardio and weight machines. (No barbells or...

NickHarding1997‎, Yesterday 11:00 PM
Yesterday, 11:00 PM Go to last post
0 81

Shoulder pain

I noticed that everytime i rotate my right shoulder it pops is this normal? It also pops when I do shoulder raises so I stopped doing them. I used to be able to do behind the head tricep extensions fine but now my right shoulder hurts when I do it. Am I doing it wrong or what? Is there a way to...

IBgrind‎, 02-05-2016 06:40 AM
Yesterday, 10:36 PM Go to last post
2 119

how can the smaller guy bench more weight ?

i dont really feel like going through the length of explaining the guys , but how can the guy with the smaller arms (18-20 ' ) and chest bench 365lbs but the guy with bigger arms (20-22' ) and chest max at 310lbs ? both have good form so thats not the issue .

GreatNes‎, Yesterday 09:29 PM
Yesterday, 10:32 PM Go to last post
4 80

Thumbs down RANT: In the end-zone, doing the safety dance. RIP kvk

Especially when you're by a grill. Let's talk about meats and beers to drink with them!

theshoupguy‎, 06-23-2015 08:05 PM
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5,717 137,099

Wink Herniated disk best squat form?

Hey guys got L5-S1 minor slipped disk my physician told me to be careful and to change the way I squat, I have no pain now. What would you recommend?

Mike086‎, Yesterday 01:45 PM
Yesterday, 09:37 PM Go to last post
3 363

Newbie overwhelmed with infos.

Sorry in advance for long post. just another enthusiastic beginner acting beginner. ----------------------------- Fat noob just starting out reading stuff online here. started on 350 lbs, lost some weight and now getting into weight lift. I'm 5"10', 26%, 210 lb, staring 5*5 BP 100 lbs, BR 100...

dpswhore‎, Yesterday 06:31 PM
Yesterday, 07:43 PM Go to last post
2 75

Is this an even leg workout?

Back squats, deadlifts, and standing calves raise.

dayrone150‎, 02-04-2016 10:52 PM
Yesterday, 07:37 PM Go to last post
5 202

Deadlift advice needed desperately.

Hey all. So I've been deadlifting for a little while now, but I've had a lot of struggles along the way. Mainly, regarding the conventional deadlift. I don't have any real explanation for it, because based on my proportions and frame type (5'7" @ 135#; long legs /long arms ; super short torso ), I...

DR1124‎, Yesterday 01:01 PM
Yesterday, 07:21 PM Go to last post
4 152

Seated military press instead of standing OHP - any deficiencies?

I have a low ceiling so I do my overhead presses seated (I believe this is called military press). And with dumb bells. I assume this is an inferior exercise to standing OHP - is there anything I should add to my workout to compensate?

AD1985‎, 02-04-2016 09:06 PM
Yesterday, 06:49 PM Go to last post
17 402

Aesthetic exercise

In your opinion, what is the single most important exercise for an aesthetic build? I'm going to say either incline bench or standing shoulder press.

JaymzJ‎, 02-05-2016 06:55 AM
2 Pages
1 2
Yesterday, 05:40 PM Go to last post
30 439

Chest growth without BENCH

Yeah this is a serious question. Right now I am a at a stage in my life where the gym can not be fit in. Yes I understand "there is always time" however let's speak hypothetically there is no way to get into a gym or access to a bench. What excercises are the most effective at building some...

Oceanbeast‎, Yesterday 09:05 AM
Yesterday, 05:37 PM Go to last post
8 174

Best Shoulders Exercises for wider shoulder?

Hi, i was wondering is there any really effective workout for wider shoulders? Lateral raise is definitely one of the good one, but how do you perform them correctly(heavy weighs or light weighs?)

LefanTan‎, 02-04-2016 03:49 AM
Yesterday, 05:35 PM Go to last post
4 290

Aching tricep rather than soreness...

Sup guys, first time posting here. Well I recently got back into working out. I'm doing both lifting and cardio to get in shape and started Sunday. I've been crazy excited and motivated. Since it's been nearly half a year since lifting, I definitely expected DOMS, which is fine. For some reason...

keepgoing94‎, 02-03-2016 04:10 PM
Yesterday, 05:26 PM Go to last post
1 70

skinny fat

so i am like a little bit of skinny fat i am 15 years old. And i am wondering if i (i am doing weight training 3 times a week) also should do hiit 1-2 times a week also?

lurkvar‎, Yesterday 10:36 AM
Yesterday, 05:20 PM Go to last post
1 85

T-Bar row question

I use a v grip on the barbell for a T-bar row where my hands face each other and it feels a lot more comfortable. I'm not sure however whether to keep the shoulder blades together for the duration of the exercise, which is awkward but I swear I've heard some say you should do for barbell row and...

TrueThreat‎, Yesterday 12:22 PM
Yesterday, 05:17 PM Go to last post
2 67

Seven days of cardio...

So I'm competing in my first NCP, class A figure show April 16th, so I'm 10 weeks out... I'm 4'8 86.6 pounds, with 16% body fat at the most, I'm eating a little over 1500 calories when training & a little over 1300 calories when I'm not training... I got my meal plan from my nutritionist... ...

Misslittlebeast‎, Yesterday 10:42 AM
Yesterday, 04:34 PM Go to last post
2 127

Calisthenics help?

Hey guys/gals! So I'm just curious how I would want to start out doing calisthenics. I'm a decently strong guy squatting 415, benching 250, and powercleaning 250. But you'll never see me able to do 8-12 consecutive pull-ups. I hate feeling like I'm body-strength weak. I want to be overall...

PapaJohns7‎, Yesterday 04:16 PM
Yesterday, 04:16 PM Go to last post
0 36

Heavier weight and fewer reps or...

Lighter weights and more reps? I've been doing the later and well its not really working. I am a newbie to this so am thinking of taking the first approach of heavier weights and fewer reps. For example say 80KG bench press for 5 reps vs 40KG bench press for 10 reps. Which would be more...

Dj1891‎, Yesterday 12:13 PM
Yesterday, 03:35 PM Go to last post
5 835

Heels go up when bending knees just slightly

Been running Jason Blaha's Novice Program for 4 weeks now. I do progress well. BUT: I can't squat without the help of the Smith Machine. I hate this. But as soon as I bend my knees (like 45) my heels go up very high - I can barely keep my balance if I have no weight on my shoulders. And with...

rhyne23‎, Yesterday 02:23 PM
Yesterday, 03:35 PM Go to last post
1 55

Help with press

So I a doing texas method with benching twice a week on volume and intensity day and a press on light day. The reason for this is because my bench was stalling by alternating and this has really helped my bench. However, I am only doing three sets of five increasing 2.5 lbs each week on the press...

james982‎, Yesterday 02:07 PM
Yesterday, 02:07 PM Go to last post
0 54

Feet on Bench during BP?

I've seen some guys do this and not sure why? does this help with stabilizing and core strength?

danfleysher‎, 02-04-2016 07:42 AM
Yesterday, 01:40 PM Go to last post
15 416

Prowler Push - The Secret Best Calf Exercise

I bet this isn't such a huge secret to many people, but I've always seen the prowler as a great tool for HIIT. I shifted how I used it a couple of weeks ago, upped the weight and decreased the distance I push it. Holy ****, my calves get a huge pump. They've grown a lot in a very short time....

Greddleok‎, Yesterday 09:24 AM
Yesterday, 12:25 PM Go to last post
5 111

4 day split

Hello Atm Im doing Day 1: Back/bi Day 2: Chest/tri Day 3: Legs/abs Day 4: Shoulder/traps My questions is, most people do 1 day off 4 days on with this it fine to do this routine without an off day? - then when If I feel like itI will take a day off some day...but will it...

Zariph‎, 02-05-2016 07:20 AM
Yesterday, 12:19 PM Go to last post
3 104

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