"What exercises are there for the ____________?" <--- Beginners start here

[skarotum]

Anyone else think we should sticky this thread as a link to exrx?

http://www.exrx.net/Lists/Directory.html

This question comes up a hundred times daily to which I, and many other posters, often point them here anyway. It might clean up this forum a bit or at least we can point them here and the thread will likely die right there.
Just a thought.

[chazzy1864]

I'm cool with it.

[iSkinny]

Great thread.

Hopefully I won't have to direct anyone there anymore but only time will tell

[skarotum]

You will. lol



EDIT: And thanks to who ever made this a sticky. Hope it'll clean up the board a bit.

[Power_11]

I'm skeptical this will help. People will often join a forum and ask a question thats been answered 10,000 times before. If they didn't use the search function, I doubt they'll use this.

[spirit3530]

I'm skeptical this will help. People will often join a forum and ask a question thats been answered 10,000 times before. If they didn't use the search function, I doubt they'll use this.

Well it will be one starred and closed.

[SquatTilYouDrop]

I like it....

All I have to say is:

*Directs OP to the sticky at the top of the page ^^^*

[spirit3530]

Well balanced Chest building attack

Compound Mid range exercises incline Decline and flat (stress is felt most during mid range)
Barbell bench press
Dumbbell bench press
dips
Hammer strength press

Stretch position exercises (Stress is felt at bottom of movement)
dumbbell Flyes
Dumbbell pullovers
Lying plate loaded fly machine


Contracted position exercises (stress is felt at top of movement)
Cable flyes
Pec deck


Just an example of solid all around chest building setup... next bodypart back

[spirit3530]

Well balanced Back building attack

Mid range

Deadlifts

stretch postition (stress at top of movement to mid range)
Pullovers Db, machine, camber bar

contracted position (stress at Mid range to bottom of movement)
Stiff arm pulldowns cables

horizontal emphasis Hammer grip wide grip narrow grip undergrip
Barbell rows
Tbar rows
DB rows
cable rows

vertical emphasis
chin ups to the front and back Hammer grip wide grip narrow grip and undergrip
pulldowns to the front and back Hammer grip wide grip narrow grip and undergrip
pull ups


Just an example of solid all around Back building setup... next bodypart Triceps

[spirit3530]

Well balanced Tricep building attack

Midrange
Close grip bench
pushdowns Vbar straight bar
weighed dips
hammer strength dips

stretch position (stress bottom postion to midrange)
overhead extension Cable Db camber bar


contracted position stress form midrange to lockout
reverse cable pressdowns 1 arm and two arm
kickbacks


Just an example of solid all around Back building setup... next bodypart Biceps

[spirit3530]

Well balanced bicep building attack


midrange
barbell / Db curls
hammer curls
reverse curls

stretch position
incline hammer curls
incline db curls
spider curls
facing away from cable curl
preacher curl


contracted position
overhead cable curls
preacher curl triceps parallel with the floor (elbows on top of preacher bench) Barbell, camber, db, cable
reverse curls triceps parallel with the floor (elbows on top of preacher bench) Barbell, camber, db, cable

Just an example of solid all around Back building setup... next bodypart Delts

[spirit3530]

Well balanced Delt building attack

Midrange
Seated Overhead press (Db, barbell, machine, smith machine, hammer strengh machine)
behind the neck overhead press (Db, barbell, machine, smith machine, hammer strengh machine)
Push press
upright row (cable bb or db)

Stretch position (stress from bottom to midrange)
Db laterals
Db front raises
rear db fly


contracted position (stress from midrange to top of movement)
Leaning db lateral raise
lying db front raise
cable lateral raise
reverse pec deck

Just an example of solid all around Back building setup... Quad and Hamstring

[spirit3530]

Well balanced Quad and Hamstring building attack

Quads and Hamstrings

Mid range
squats to parallell Hack, bb, db, trap, bar
Leg press to parallel
Lunges (barbell and DB

stretch position (stress from midrange to top part of leg
Sissy squats
stiff leg deadlifts
ATG squats
glute ham raise
Below parallel Leg press

Contracted position (stress from midrage to lower part of leg)
leg extensions
lying hamstring curls
standing hamstring curls
Squats above parallel
Leg press above parallel

Just an example of solid all around Quad and Hamstring building setup...

[Drekkor]

Spirit - good posts. You know though what I see missing when we talk about routines, lifts, etc is the 'thinking side' of the equation. "Being Hungry" or "Wanting 'it'" - and placing all your focus into the lift to truly push yourself... add that into here eh?

[spirit3530]

Well balanced ab building attack

Midrange
Deadlifts
rows
presses
Crunches on floor
plank

stretch postion (stress coming from midrange to top
pullovers
cable over head rope crunches


contracted position (stress from bottom to midrange
hanging leg raise
hanging knee ups
hanging gorilla crunches
decline crunch (hands over head with ball, db, cable rope
V ups


Just an example of solid all around abs building setup...

[chazzy1864]

That was a little unnecessary Spirit. All you need for a balanced workout is curls, and the occasional bench press.

Way to clutter up the site.

[spirit3530]

Spirit - good posts. You know though what I see missing when we talk about routines, lifts, etc is the 'thinking side' of the equation. "Being Hungry" or "Wanting 'it'" - and placing all your focus into the lift to truly push yourself... add that into here eh?

I have to think about that one a bit. So I encourage people to continue posting good newbie info here. We don't want this to get out of hand though. Hopefully Mods will keep and eye out for this thread and delete OT information here.


BTW I know I didn't create the thread but I thought it was the right time to weigh in.

[SquatTilYouDrop]

Good stuff Spirit. You are a definite asset to this forum....

[skarotum]

.


BTW I know I didn't create the thread but I thought it was the right time to weigh in.

Way to steal my glory man. My first sticky and you steal it you bastard!! lol just kidding.
Good info and hopefully this thread helps clean up the forum.

[spirit3530]

Well balanced calf building attack

Midrange
hamstring curls
sissy squats
lunges
Squats
stiff leg deadlift


contracted position (stress from midrange to extension)
toe extension (machine or leg press)
standing calf raise (emphasis push- foot parallel to floor and top position)
seated calf raise (emphasis push- foot parallel to floor and top position)
regular lunges

stretch position
standing calf raise (emphasis stretch- foot parallel to floor and low position)
seated calf raise (emphasis stretch- foot parallel to floor and low position)
reverse lunges

Just an example of solid all around calf building setup...

[spirit3530]

Way to steal my glory man. My first sticky and you steal it you bastard!! lol just kidding.
Good info and hopefully this thread helps clean up the forum.

LULZ but I didn't say eh though so you have that covered


1st page FTW

[spirit3530]

One more thing...

New lifters or those concerned with issues related to form or a pain. Here is the protocol for posting so you don't get a 1 star

1) Take a video of lift from front back and side view of said lift.
2) explain exactly what you are feeling from your body in the low position and high position
3) Write a detailed description of your WHOLE workout routine, including pullups or pushup extras. as well as such info "I am on the football team or I am in the military.
4) Expect critical information on form
5) Don't use your thread in this section as a post a pic thread or workout journal
6) Expect your thread to be locked after your question is answered throughly

[buffgrk]

oh and Decline > Flat, that's all.

[Phil2009]

Lol 'bout time a sticky like this came up.

[lightningwatche]

Anyone else think we should sticky this thread as a link to exrx?

http://www.exrx.net/Lists/Directory.html

This question comes up a hundred times daily to which I, and many other posters, often point them here anyway. It might clean up this forum a bit or at least we can point them here and the thread will likely die right there.
Just a thought.

Did a search for hamstrings. No exercises listed. Just info on hamstrings.

[chazzy1864]

Did a search for hamstrings. No exercises listed. Just info on hamstrings.

http://www.exrx.net/Lists/ExList/Thi...#anchor1942303

Whenyou click on his link, the page is split down the middle. Muscles on the left, and exercises for certain muscles on the right. Click on the right side.

[lightningwatche]

Wow, I can do that standing leg curl in my apartment gym. Won't target the hams as well as the leg curl, but does give me second thoughts about getting a membership at the school gym.

[Los_Diablo]

Wow, I can do that standing leg curl in my apartment gym. Won't target the hams as well as the leg curl, but does give me second thoughts about getting a membership at the school gym.

So the leg curl won't target the hams as well as the leg curl..........

[chazzy1864]

So the leg curl won't target the hams as well as the leg curl..........

I think he's saying the standing leg curl won't hit it as well as say the standard machine leg curl. If you look at the exercise, I can see where it wouldn't be as effective, but if it is your only option, you can definitely make it work.

[JamesYancey]

Good thread