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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 09:59 AM
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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 10:16 AM
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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
14 Pages
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09-18-2014, 04:56 AM Go to last post
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Sticky Thread Sticky: CALVES- Lets grow them!

The majority of people i see on here and at my gym i train people, have trouble gaining size and shape to their calves must understand that there is more to training the lower leg than simply training the gastrocnemius and soleus muscle.. The Tibialis Anterior is comprised of more fast twitch...

Ironlife‎, 12-28-2009 01:43 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 06:41 PM
16 Pages
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09-03-2014, 05:42 PM Go to last post
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Sticky Thread Sticky: Are you "working out", or TRAINING?

we get so many threads on here where people list their various workout programs, or, where they complain that a certain bodypart is not growing and then list their current program and rep and set configurations...... fine.....but I love when people use expressions like: " I throw in a couple...

JOHN GARGANI‎, 06-01-2009 07:09 PM
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08-25-2014, 05:36 PM Go to last post
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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 routine or a split routine? A: Generally...

VoxExMachina‎, 09-05-2009 03:46 PM
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08-11-2014, 11:48 AM Go to last post
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Sticky Thread Sticky: Form Check Threads: DOs and DON'Ts

Form Check threads are great for getting feedback from others and finding ways to perfect your form, continue to progress on your lifts, and avoid injury. Here are some tips for making a good form check thread. DO Take video from far enough away to see your entire body. Take video from...

PeterGibbons316‎, 02-15-2012 06:23 PM
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08-01-2014, 03:14 AM 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
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07-08-2014, 08:59 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
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Question how to grow horizontally? my age 21, male?

Ok im not gonna asking abt how to grow taller. . But I want to grow horizontally.. im ok wid my height but as my body is small in horizontal ! Its portraits my whole body small evn I hav a normal height nd good body! I weight 73! But I find myself small wid skinny ppls bec they hav a good broad...

Sethu21‎, Today 04:03 AM
Today, 09:08 AM Go to last post
3 92

Best exercises for the lateral and medial head of the triceps with free weights?

i'm doing cable pushdowns for the triceps, but i want to switch to something with free weights.

Noodlearms666‎, Today 05:37 AM
3 180

I NEED Help Gaining!!!!!!!!

Hello, my name is Mike and i have been thin my whole life. During the start of high school, up until sophomore year, I was 5'0" 110lbs which is quite small. Since then I have grown to 6'2" 140lbs. I was hoping that I would put on some mass after a few years but that doesn't seem to be the case. I...

Michael751‎, Today 08:26 AM
1 33

Friend says im a retard for doing one exercise for my tris

I told my friend that when i work out my triceps I just do a bunch of sets of skull crushers. Since i only have dumbbells to work with and a limited work out time during my lunch. My friend told me i was wasting my time and that i should do other exercises to hit it from other angles. Im...

BruceYun‎, Today 08:34 AM
2 134

Small Chest, Strong Back, Strong Arms

So ive been working out for a little over 3 years and my chest has always been my week spot. My legs and lower back are the strongest. I went from bodybuilding too crossfit to just calisthenics for aobut 6 months, to cross training, swimming, running, and now im back to lifting. So lifting has been...

mattsullivan199‎, Today 08:52 AM
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Lat Pull Downs Question

When you guys do lat pull downs(whatever the grip may be), when you reach the bottom of the movement do you retract your shoulder blades back? or just simply come down withouth doing it?

S0ulBerzerker‎, Today 07:29 AM
2 115

Need help Gaining

Hello, my name is Mike and i have been thin my whole life. During the start of high school, up until sophomore year, I was 5'0" 110lbs which is quite small. Since then I have grown to 6'2" 140lbs. I was hoping that I would put on some mass after a few years but that doesn't seem to be the case. I...

Michael751‎, Today 07:53 AM
2 55

BB Overhead Press

When i go to the gym I see people doing power cleans and barbell overhead press, it looks like a really fun exercise. i tried it once and wasn't able to use much weight. I see people there using 45 lb plates and i can barley use 25 on a good day. What should i be doing to get me to the point where...

xBiGBaDWolFx‎, 09-14-2014 09:27 PM
Today, 08:26 AM Go to last post
12 772

RANT: Google Maps said turn left?

Is this Lencho's place? Rant History 2005 My name is Aqua-beowulf - aqua-beowulf, 11-30-2005 to 08-25-2006

medjen‎, 05-21-2014 07:59 AM
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6,612 187,897

Weak Glutes for deadlifts and Squats?

Can someone help me with some recommendations on my weak glutes? Or is it not my glutes that are weak? First of all, let me describe my problem. When I am squatting, i go ass to grass and I have no problems coming out of the hole, but when I am close to locking out the squat, it frequently...

Evabody‎, Yesterday 02:11 PM
Today, 08:18 AM Go to last post
2 191

Q on targeting a muscle.

Hello so to start out, I'm pretty tall. I'm 6'4.5 and I've put on some good weight at 225 lbs now(started around 212). I am using the jay cutler program and am really enjoying it and seeing many positive changes:). That being said.. I have a feeling that since I am so tall it almost...

snuke24‎, Today 06:00 AM
Today, 07:49 AM Go to last post
2 92

Smile Favourite 3 exercises for Bi's and Tri's

What are your favourite 3 exercises for the biceps and for the triceps? For me, Biceps: Barbell Curls, Incline Dumbbell Curls, Weighted Chin-Ups (maybe a Preacher Curl) Triceps: Weighted Dips, Rope Tricep Pushdowns, Standing Dumbbell Overhead Extensions I'm trying to build a workout for arm...

baynesy‎, Yesterday 11:56 AM
Today, 07:36 AM Go to last post
11 398

Favorite Ab exercises?

I enjoy dragon flags on a flat bench and decline Russian Twists with a 25 plate. I'm looking for other exercises, mainly ones that can focus on my lower abs as they are lacking as seen in my avatar.

fluidmosaic‎, 09-16-2014 07:22 PM
Today, 07:34 AM Go to last post
21 763

Post The Importance and Benefits of the Mind Muscle Connection

Hey bros, The mysterious mind muscle connection, a term used by many that don't really understand it's true meaning. Does it mean simply doing correct form? Does it lead to good form? Is it important? Im going to try and answer some of these questions and give my OPINION on what MMC is, and...

dylanbohn95‎, Yesterday 04:55 PM
Today, 07:32 AM Go to last post
9 354

Using the hammer strength dip machine for chest

If I lean forward and use a wide grip on the hammer strength dip machine, would the chest be the primary muscle worked and not triceps? Free weight dips feel awkward on my shoulders Basically my chest routine looks like this. I follow Chris Jones's high volume workout style 4xFlat db press...

stonecold9120‎, Yesterday 09:02 PM
5 190

Arching back when pressing?

when ever I do a bench press or shoulder press or whatever type of press, I find my back starts to arch. I always stop it however I feel I could do more reps to let my back arch. Should I let my back arch or is it poor form?

icantl1ft‎, Today 03:27 AM
3 172

What kind of exercise do you do?

Just curious to see what kind of regular exercise people are doing to stay healthy? I started Jiu Jitsu a couple of years ago and it helps but really need to get my eating habits in order. In the past I have purchased gym memberships but never went past the first fe weeks. What do you do for...

bestellenpreis‎, Today 03:48 AM
3 97

How many reps for big arms?

Saw a documentary with Rich Piana on it and he says the key to big arms is high reps. How much is high? 10? 12? 15?

Comply_or_Die‎, Yesterday 01:53 PM
4 295

Pulled Back Lower back strain/sprain

Good morning everyone. So I pulled my back(although I don't know exactly how) about 6 weeks ago. For the first month I just stopped working out and just stuck with daily activities and such. Then I figured I'd make sure I got a proper diagnosis so 2 weeks ago I went and saw a doctor who confirmed...

Barilla92‎, Today 06:24 AM
Today, 06:24 AM Go to last post
0 157

Guy was rubbing his biceps on the bar at the gym. Why was he doing this?

I've been lifting for about 20 years now and have seen something lately I've never seen before from two different guys. They walk up and rub their bicep on the bench press bar. I don't know how else to describe it. They bend over and rub the inside of their bicep on the actual outside of the...

mikestraussen‎, 09-10-2014 06:07 PM
Today, 06:10 AM Go to last post
22 1,476

Chest: My Unrequited Love

Ok, so I've read a lot of posts, questions, answers, tips and tricks. I've laid down on the bench for hours with light weight and a bar trying to perfect form: used every grip imaginable, flat back, arched back, shoulders back, shoulder blades clenched back. But my friends, nothing is activating my...

mybrothercurry‎, 09-17-2014 11:31 AM
13 619

Shoulder Exercises

I'm looking to get some tips from more veteran lifters as I am still in Alpha Sparrow stage. I was pre-Alpha in June but after about 10-12lbs weight gain I am hoping to be a beta-Sparrow. Still small but I'm working on it. For shoulders I've been doing; - Pull Ups 3 x 6 - Military Press...

JasonV90‎, 09-18-2014 01:08 PM
9 395

SQUAT: Narrow or Wide Stance.

Which is better for power and muscle development on squat wide or narrow stance ? I'm short. 5'5 height. I ask this because lately my narrow stance squat makes my knees caving in when I'm on my top set

CrazyBlackPanda‎, Today 12:51 AM
5 209

Renegade rows

Anyone here do renegade rows in their routine either with kettlebells or dumbells. Just curious as I consider them a great exercise

Paddyirishlad‎, Today 01:47 AM
3 79

Lightbulb Brock Lesnar TRAPS!!!!

Has anyone seen the traps on the new WWE wrestler Brock Lesnar? They are so freaking huge, they are the biggest set of traps I have ever seen. Does anyone know what training he does on them, what exercises?

Pesqules‎, 06-13-2002 08:03 PM
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