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Forum: Exercises

Post questions about specific exercises here.

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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 10:41 PM
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07-31-2015, 05:31 PM Go to last post
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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 07:02 PM
24 Pages
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07-21-2015, 06:44 PM Go to last post
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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 08:10 AM
15 Pages
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07-20-2015, 08:30 AM Go to last post
436 218,619

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 06:41 PM
17 Pages
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07-06-2015, 10:19 PM Go to last post
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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 09:59 AM
20 Pages
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07-06-2015, 10:07 PM Go to last post
594 682,612

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 03:46 PM
21 Pages
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629 228,501

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 10:16 AM
19 Pages
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06-25-2015, 01:40 AM Go to last post
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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 11,203

Too much bike riding bad for growing.

I heard from this guy at supplement store I shouldn't ride bike for 2 h every day because that will slowe musclr grow.( too much cardio) Is that true.

Fiv1‎, Today 02:54 PM
3 23

Increasing Pullup Strength Endurance (or Pullup Strength)

There are a lot of threads with members commenting on how slow their progress is in pullups. I am re-reading a book by Pavel ( called the Naked Warrior and thought that the GTG system might be able to help a few members out here. It is very important to be exercise specific. You...

papi93‎, 11-20-2006 07:17 AM
4 Pages
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Today, 03:14 PM Go to last post
98 16,405

Exercises that target forearms only?

Are there any arm exercises that specifically target the forearms and not the biceps? I have big biceps in contrast to my forearms. I would like to minimize the work on the biceps and focus specifically on gaining bigger forearms. Any suggestions?

UltraSheer‎, Yesterday 08:02 PM
9 188

Thumbs down RANT: It's hot outside. GTFO.

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

theshoupguy‎, 06-23-2015 07:05 PM
53 Pages
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Today, 03:13 PM Go to last post
1,584 18,913

DOMS Out of the the blue, two options as to why...

I have been going pretty hard leading up to a planned deload week. Had a family vacation last week and figured instead of guest passing it or doing body weight stuff on the beach like a weirdo, I would just take a breather. Got back into the gym Wednesday, Thursday, and Friday, and I have...

Oinkerjnn‎, Yesterday 12:39 PM
Today, 02:09 PM Go to last post
4 147

Bret Contreras: glute exercises

I stopped reading Tnation a while ago because most of their articles were repetitive (imo) and sometimes broish, but this one caught my eye. I'm sharing this article with you guys because I'm the type of lifter that believes in...

sebatu‎, Yesterday 12:03 PM
Today, 02:03 PM Go to last post
5 169

Any advices for New Gym Go-er? Sorry if it sounds like a dumb question.

I'm finally able to start to going to the gym and work out, are there anything important things I should keep in mind in terms of exercising/weight-lifting?

Wordoc23‎, Today 12:13 PM
Today, 01:59 PM Go to last post
2 47

Tricep exercise at home?

I've got dumbells and a bench etc, any suggestions for a good tricep exercise? Not a fan of overhead extensions so any alternatives would be greatly appreciated :)

immune18‎, Today 10:16 AM
Today, 01:47 PM Go to last post
5 141

How should I start off?

I have a butt that extends outward, kind of fat, then when it gets to my waist (small) it looks odd. I am pretty sure this isn't lordosis (anterior pelvic tilt), at least that's what the doctor said. Should I do front squats? Avoid back squats? Do cardio? Cut? I need help. Thanks you.

kmkmkm11‎, Today 11:16 AM
Today, 01:35 PM Go to last post
2 53

Weight vest questions

1. If I wore a weight vest 24/7 would this cause any health or body issues? Even when I sleep. 2. How much weight is good to start off with. I'm pretty skinney but I am also athletic. I believe I weigh about 150-160. I am 6,1. You can add anything else to this if you think it would help me...

Edicemo‎, Today 10:13 AM
Today, 01:16 PM Go to last post
11 160

Legs Question

Ok, so I'm new so bare with me here. I only have access to a gym which isn't amazing, but at least has an olympic bar, bench and half decent set of dumbells. The question I have is, the gym lacks a squat rack/power cage. I need help on working my legs, as all they have is the usual leg...

andynewton9‎, Today 09:55 AM
Today, 12:26 PM Go to last post
4 76

Mobility causing serious squatting issues

If i try to do a squat with good form, below parallel, my toes point out, andmy heels lift up considerably to where im on my toes. If i try and keep my feet flat then i end up leaning right forward, or falling backwards. this starts to happen even if i try to do a 1/4 squat! so if i squat, i...

rduran1‎, Yesterday 05:44 PM
Today, 11:30 AM Go to last post
5 1,719

Squatting and Knee Injuries/Pain

Hey, I've always come across people saying they have knee pain/injuries from squats. What causes this stuff? Right now, I have been fine in terms of my knees but I think that might be because I simply haven't squatted a ton of weight yet. What pointers in technique do I need to be aware...

waterproofdude‎, Yesterday 04:45 PM
3 120

Bicycling - how to account for it for cardio/calorie counting

I am a commuter cyclist. Usually I only ride about 50 miles a week, in 5-mile segments. But some weeks I have more places to go and maybe I'll have ridden 100 miles by Wednesday. Any advice on how to best handle cycling so that I don't burn off my hard-earned muscle? (Is that even possible? Muscle...

Fractal8‎, 05-22-2015 01:15 PM
15 3,156

Question Standard bench/squat/deadlift ratio for most people?

Well, I started exactly a year back, and I notice that my benches are pretty weak compared to my other lifts. What's the standard bench/squat/deadlift ratio for most people? I give equal emphasis to each muscle group, so I'm thinking if I'm doing something wrong. Currently, my PRs are:...

sayan002‎, Today 05:55 AM
1 86

Barbell VS. Dumbbell

So I've been doing a lot of workouts with dumbbells and not barbells such as curls, chest press, shoulder press etc. Is there a huge difference between barbell or dumbbells? Are there advantages to one that the other doesn't have? should I be using both?

TheKinkPanther‎, Yesterday 09:58 PM
4 130

Question [Form Check] Squats

I'm a 20 year male. 1.95 cm and 95 kg. Lifting 60 kg in the video, not lifting too heavy due to a knee injury I got a couple of months ago. So I'm just starting to get into squatting. But I wanted to have my form checked, I feel I bend a bit too much forward and the push comes from the front of my...

FkinLizardKing‎, Today 09:26 AM
0 96

Bicep Curls

I am still sorta new here so im sorry if im not posting this in the right spot. I had something i have wanted to know forever. I can get my body to change accordingly. For my 6 pac i fixed my diet and incorporated more cardio and learned crunches were not the most efficient way to getting abs. It...

Sizzlekid‎, Yesterday 10:47 AM
2 171

Lightbulb Strength Speed and Explosiveness Program?

I need help designing a program with strength, speed (fast movement from point a to point b) and plyometric (fast as possible from point a to point b) exercises. Strength exercises - Back Squat, Deadlift, Bench Press and Overhead Press Speed exercises - DB Lunges, DB Rows, Dips and DB Single...

ExplosiveBrody‎, 07-21-2015 09:37 PM
21 339

What exercise hits the upper back hard?

My upper back is lagging in thickness vs my lats. I do BB row, seated row and cable pull down for my back. They all seem to work my lats mostly but not much work on my upper back. Any suggestion?

greenleaf‎, 07-29-2015 11:38 AM
Yesterday, 11:39 PM Go to last post
12 378

How long should a bulking cycle last?

I know it may fluctuate per person, but generally, how long do they last before cutting time? 5-6 months?

Ahmed81‎, 09-14-2011 09:35 PM
Yesterday, 10:03 PM Go to last post
10 4,611

Question Need some advice on growing delts.

So currently my deltoids are lacking a fair bit, my arms chest back and legs are of proportion but my shoulders make things look incomplete weak, especially wearing a vest. My opinion is without delts you'll always look slightly frail no matter how big your arms or chest or back. This is my current...

94Ryan94‎, 07-30-2015 03:14 PM
Yesterday, 09:46 PM Go to last post
13 297

Smile hard gainer in need of help

Hey, I'm new to the fitness world (and forums), I have been working out for a few months and whilst my muscle mass is body is still an odd shape. The photo below shows one side of my body. The green areas are ones that I want to increase mass so my body isn't so curvy. Are...

m0se‎, Yesterday 02:53 PM
Yesterday, 08:23 PM Go to last post
2 150

Squatting With Long Femurs

I've been watching the Exercises section ever since I figured out how to squat with my long femurs. I see a lot of "help my squat!" threads that follow a common theme: OP: "can you check my squat form? Also, why does my center of gravity keep going onto my toes?" OP's video: a squat above...

kaleida‎, 03-27-2014 04:25 PM
6 Pages
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Yesterday, 06:29 PM Go to last post
173 30,287

Advice on Upper Trap Development

Hello, i've always noticed my upper traps specifically their height when looking at my from the front is abysmal and is a weak point ive been working on this bulk so far. Ive started to incorporate BB shrugs aside from face pulls and deadlifts for trap work so im hoping that helps. What are some...

zfluxo‎, Yesterday 11:51 AM
Yesterday, 05:05 PM Go to last post
4 155

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