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Forum: Exercises

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Help please!

Hi im a 21 yr old female who weighs 129lbs. Im 5,6 and I want to get some muscle on me. A friend told me I should bulk to gain muscle and then cut to lose the fat and tone it. How long should I bulk for? I like the size I am now. But im all flab and no an so to say. Thank for the help!

neoangel24‎, 09-30-2014 08:01 PM
Yesterday, 01:17 AM Go to last post
5 148

How Are My Squats Looking?

r_U1qv-NGws Done some volume squatting today so it's not max effort, but still a challenge. Sorry but I only took a side view guys...

GinjaNinja85‎, 09-30-2014 03:20 PM
09-30-2014, 08:12 PM Go to last post
6 330

I'm a noob and I need help

I wanna look like this, and this is how I look now, Idk what to do I just started working out recently and I barely know anything about working, I'm turning 16 and I weigh 104lbs. I want to gain more mass on my chest and pretty much my whole stomach area and get a 6 pack. So what should I do? Is my...

gamingwizard1‎, 09-30-2014 02:57 PM
09-30-2014, 07:11 PM Go to last post
13 250

training routine... too much?

So at the moment my week is monday chest, tuesday back, wednesday arms, thursday shoulders and friday legs. Is this too much? I'm not sure if I should take a rest day on wednesday and then cram arms with legs or trains throughout the week and rest on the weekends...

SkinnN‎, 09-30-2014 03:37 PM
09-30-2014, 05:54 PM Go to last post
3 388

Question training legs gives gains in arms?

I just have a question regarding training legs and arms on the same day. I read somewhere that if you dont train legs enough your arms wont grow as much if you would, I just want to know if thats true. Also I want to know if its a good idea to train arms (biceps, triceps and forearms) right after...

SkinnN‎, 09-30-2014 03:20 PM
09-30-2014, 05:34 PM Go to last post
7 378

Lightbulb 7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again. • You are training too hard – Every time when you train your muscles...

gregcgrove‎, 09-30-2014 02:30 PM
09-30-2014, 04:46 PM Go to last post
4 677

First day at the gym should i feel ashame?

I dont really care what other people think but i personally felt pretty ****y today and dissipointed in myself for being at the gym for the first time in my life and only being able to do like 10-12 reps 3 sets of bench press with only 20-25kg (cant remember which of those it was but somewhere...

Swotty‎, 09-30-2014 06:25 AM
2 Pages
1 2
09-30-2014, 03:29 PM Go to last post
33 980

Veins won't pop out?

What's up guys so I been working out for 4 months already and I can see my chest is getting toned and also my arms a little but but the thing is that my veins don't show at all, I'm normal weight and I don't see my veins popping at all, they are not visible. One instructor at the gym told me...

Poptarthunter‎, 09-29-2014 05:54 PM
09-30-2014, 02:34 PM Go to last post
15 689

Deadlifts slow off the floor?

Anyone worked through this? Bit weird, everyone else i've trained with seems to struggle with lockout, i've found that anything i can get get a few inchs off the floor goes the rest of the way no problem. Currently working in paused front squats to help with this. Should mention i hit a new PR...

chamelious‎, 09-30-2014 12:36 AM
09-30-2014, 02:33 PM Go to last post
11 535

Post Review my workout

Hey guys, I'm new to and I just wanna know your opinions about my workout I'm skinny ectomorph 142lbs (64kg) and I wanna reach 75kg and be ripped like this guy Aj Aesthetics, you should check out his youtube channel and see his transformation Anyway, here's my first 8 week...

Fitfactor21‎, 09-29-2014 08:53 PM
09-30-2014, 02:21 PM Go to last post
4 265

what is weight ratio with 1rm vs 5rm?

Hello All I am just curious what would be my weight for 1rm squat. Currently I am 145lb and I do 5x5 with 240lb. When I try 1rm, I cannot increase any weights more than 20lb. So my 1rm is 280lb. Just wondering how others doing with 1rm? some say it should be "5rm weight x1.3"

4Mind4Body‎, 09-30-2014 10:02 AM
09-30-2014, 02:06 PM Go to last post
5 283


I have 18+ inch arms and pussy bitch forearms. I get stretch marks out the ****ing ass so I never really worked them. But I wear huge baggy clothes to cover the stretch marks, all that shows is my wrists and they are small. Any advice how to enlarge them?

PlutoTheGod‎, 09-28-2014 05:27 PM
09-30-2014, 02:06 PM Go to last post
14 777

review on my chest workout please

Hey there , been lifting for 9 months now , had some decent gains. was on the chest/bi back/tri leg/shoulder split. Now i've changed it to one muscle per day , (shoulders with legs tho) And my chest routine is BB bench x3 (8-10) BB incline x3 (8-10) DB bench x3 (8-10) DB incline x3 (8-10)...

topnate‎, 09-29-2014 10:05 AM
09-30-2014, 12:39 PM Go to last post
25 907

do stiff legged deadlifts target the same muscle group as regular deadlifts?

I didn't even realize it, but for the past two months I have accidentally been doing stiff legged deadlifts instead of regular deadlifts. My deadlift has gone up, but if I stiff legged deadlift 255, would i be able to do a normal deadlift of 255? Or would I need to de-load, adjust form and work my...

Janato‎, 09-30-2014 11:24 AM
09-30-2014, 12:13 PM Go to last post
5 249

alternative to skull crushers/lying tricep extension?

As the title suggests, after something different. They destroy my elbows in a bad way (even using the curved bar, forget the name) Is there something else I can do that hits my triceps in the same way? Also currently doing dips, cgbp & cable pushdowns

9863‎, 09-30-2014 04:26 AM
09-30-2014, 12:02 PM Go to last post
9 370

Leg Press vs. Leg Extensions vs. DB Lunges for Quads.

This is my current Leg Routine and want to know it is flawed and if it covers all bases in my leg. Squat 3x5 Still Leg Deadlift 3x8-12 Lunges 3x8-12 Lying Leg Curl 3x8-12 Leg Extension or Leg Press (this is where I need help) 3x8-12 Calf Raise 3x6-8

7thbrah‎, 11-09-2010 12:27 PM
09-30-2014, 11:08 AM Go to last post
17 4,719

Drop sets

Hey guys,just started for about 2weeks to train with drop sets and wanted to hear some opinions if I'm doing it wright. My weekly workout starts with legs,chest,back ,shoulders and arms with around 5 exercises per group with 4sets each. Is it ok to do drop sets for each exercise with around 10-15...

dragosh87‎, 09-27-2014 02:59 AM
09-30-2014, 10:12 AM Go to last post
9 664


No this is not cross fit.

sonofZyzz1‎, 09-30-2014 09:02 AM
09-30-2014, 09:56 AM Go to last post
1 96

Weighted abs, non weighted, and solid diet

I do focus on my abs quite a lot and have to, but I also give them a good amount of rest and recovery and workout all the other muscle groups when they are recovering. I have a solid diet and have had one for a very long time. Tracking my macros and the foods that I do track aren't cookies or pop...

pinggolfer96‎, 09-30-2014 07:46 AM
09-30-2014, 09:17 AM Go to last post
3 366

How to properly do a drop set. Please inform thank you.

Im going to explain and you tell me how to do a proper drop set with the following exercise. 3 Standard sets ( Shoulder Press) of 6 - 8 reps . Rest 45 seconds between each set. Then set 4 is a drop set. Target is 4 reps. Set 5 is the same as set 4.

ChrisCollins91‎, 09-30-2014 09:17 AM
09-30-2014, 09:17 AM Go to last post
0 129

Volume vs Frequency

Im wondering how many here have switched to a higher frequency routine and how it compared to your more traditional 1X a week, etc routines? I was doing 4 on 1 off for there longest time, so I would WO each BP 1X every 5 days, then went to 3 on 1 off, so each BP every 4 days to transition to my...

RIKTER‎, 09-29-2014 02:57 PM
09-30-2014, 09:04 AM Go to last post
6 334

I think I might have permanently damaged my chest

Over three years ago I strained my right pectoral muscle doing some stupid pec fly machine. Instead of giving myself a few weeks off, like I should have, I simply tried to work through it. This gave me a nagging pain in my right pectoral muscle that bothers me every time I work chest now. For over...

Zasalamel51‎, 09-29-2014 05:16 PM
8 479

The Muscle Pump: If you are interested

I came across the following article about the muscle pump. The article claims the pump can mediate increases in muscle protein synthesis. There are a lot of physiological terms in the article and Im not certain the evidence presented supports the claim about the pump. ...

JerryB‎, 09-30-2014 08:26 AM
0 171

Will deadlifting without squatting cause muscular imbalances?

I strained my hip flexors while squatting heavy and now it hurts so bad when I bodyweight squat I think I'm going to stop doing squats indefinitely. Should I still deadlift without squatting or should I will until my hip flexors heal? My quads are already pretty strong so it shouldn't be an issue...

gohardallday0‎, 09-29-2014 03:34 PM
09-30-2014, 08:21 AM Go to last post
6 369

Workout question

Hi! I just started working out. My question is, are 6 days of cardio and 3 days of strength training too much for me? I want to tone up and shed body fat. What do you guys think? I do cycling and zumba for cardio, btw. I'd really appreciate your input. Thanks!

VH8442‎, 09-14-2014 10:11 PM
09-30-2014, 07:50 AM Go to last post
4 235

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