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  1. #121
    Registered User azevedolaura57's Avatar
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    Body Building Exercises

    The best bodybuilding exercise for the chest has to be the bench press. There are some variations you can do like an incline bench press which will put more emphasis on the upper chest and shoulders; or the decline bench press which targets the lower chest and triceps.
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  2. #122
    Registered User Curlingrack's Avatar
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    My brother and I have always squatted using a low end squat/bench rack, since we can't afford a power cage for our garage, and it's worked fine with 300lb loads and I also tested 400lb on it and it held it fine. It sucks for benching though...
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  3. #123
    Registered User Armsbrah17's Avatar
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    This actually helped me out alot thanks brahh!!
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  4. #124
    Archwizard kanis999's Avatar
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    Here is an excellent article on Squat depth and how to increase depth safely:

    http://www.t-nation.com/free_online_...a_deeper_squat
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  5. #125
    Registered User Zeezprah's Avatar
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    Does anyone have advice for keeping the knees safe/keeping the hamstrings tight in a high bar squat? I'm pretty sure not maintaining the latter is causing the former for me. Thanks.
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  6. #126
    You're not my supervisor! Farley1324's Avatar
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    Originally Posted by Zeezprah View Post
    Does anyone have advice for keeping the knees safe/keeping the hamstrings tight in a high bar squat? I'm pretty sure not maintaining the latter is causing the former for me. Thanks.
    Why do you think you aren't keeping your knees safe?
    "A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks." —Thomas Jefferson, letter to Peter Carr, 1785
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  7. #127
    Registered User Zeezprah's Avatar
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    Originally Posted by Farley1324 View Post
    Why do you think you aren't keeping your knees safe?
    Sometimes I get discomfort/pain in my knees. Again, I think it's to do with me not being tight enough in the bottom, mainly my hamstrings, since I've always heard and read that that's commonly what happens when someone goes deep, and is how it feels to me.
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  8. #128
    You're not my supervisor! Farley1324's Avatar
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    Originally Posted by Zeezprah View Post
    Sometimes I get discomfort/pain in my knees. Again, I think it's to do with me not being tight enough in the bottom, mainly my hamstrings, since I've always heard and read that that's commonly what happens when someone goes deep, and is how it feels to me.
    Your knees probably aren't bothering you from anything related to going "too deep".

    It is usually from your knees collapsing in and/or your weight shifting forward to the balls of your feet accompanied by your knees going far ahead of your toes
    "A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks." —Thomas Jefferson, letter to Peter Carr, 1785
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  9. #129
    Registered User Zeezprah's Avatar
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    Originally Posted by Farley1324 View Post
    Your knees probably aren't bothering you from anything related to going "too deep".

    It is usually from your knees collapsing in and/or your weight shifting forward to the balls of your feet accompanied by your knees going far ahead of your toes

    Pain/discomfort shifted today more to my calves, around the sides and back. I've got lifting shoes, and I make a conscious effort to keep my knees out the whole time. Gonna foam roll the sh!t out of them today and see how it helps.
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  10. #130
    OG MISCer heavyliftset's Avatar
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    Do many of you guys subscribe to squatting and using hip drive a lot?
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  11. #131
    Rehab & eat a lot nainchik's Avatar
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    Can someone please elaborate, to squat Olympic style aka ATG, i should break at the knees? Should i also not sit back but straight down?
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  12. #132
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by nainchik View Post
    Can someone please elaborate, to squat Olympic style aka ATG, i should break at the knees? Should i also not sit back but straight down?
    Yes. Sit down between your legs and break at the knees.
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  13. #133
    Registered User acubed123's Avatar
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    Once again another great post. Thank you.
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  14. #134
    Registered User Hreety's Avatar
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    Thanks for sharing this information...
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  15. #135
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    Originally Posted by Hreety View Post
    Thanks for sharing this information...
    Repped you for having the foresight to check out an important "stickie" in this forum first, on your first post. This is not done often enough on this site. Cool beans and good luck!
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  16. #136
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    Wow any way you wanna squat you can squat! Great Thread!
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  17. #137
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    Thumbs up

    Awesome post OP. Valuable info and Vids - thanks a million.
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    Registered User tropo's Avatar
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    Most of the last 30 posts are spam posts by banned members. Any chance a moderator could delete the posts to preserve the integrity of this great thread.
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  22. #142
    Go Niners!!! The Gootz's Avatar
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    Originally Posted by tropo View Post
    Most of the last 30 posts are spam posts by banned members. Any chance a moderator could delete the posts to preserve the integrity of this great thread.
    This! ^^^^


    Vox - Nice to touch up on some solid tips, thanks for sharing bro. I had some knee injuries that are finally healed (knock on wood) allowing me to start squatting again.
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  24. #144
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    Originally Posted by boathead View Post

    this vid helped me loads with setting up. only used the squat rack twice, first time my neck was bruised/ sore after resting the bar on the wrong place. second time was yesterday and no soreness at all today. (joined a new gym with a squat rack you see)

    after doing squats and stiff leg dead lifts, i really felt a pump in my lower back. is this normal??
    i appreciate my back will get a workout in the stiff deads, but this was different than the last few times ive done slds. any thoughts why?
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    and + 1 on deleting all the spam posts in this thread. some great stuff otherwise
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  26. #146
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    Nice post. It's amazing to look around the gyms and see how many people do squats wrong, or don't do them at all and opt for some other inferior leg exercise. I like the two spotters in the video. That's the right way to spot on squats.
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  27. #147
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    Originally Posted by ctg23 View Post
    this vid helped me loads with setting up. only used the squat rack twice, first time my neck was bruised/ sore after resting the bar on the wrong place. second time was yesterday and no soreness at all today. (joined a new gym with a squat rack you see)

    after doing squats and stiff leg dead lifts, i really felt a pump in my lower back. is this normal??
    i appreciate my back will get a workout in the stiff deads, but this was different than the last few times ive done slds. any thoughts why?
    You'll feel your back and it's working for sure during squats and deads, but what you're describing sounds like overreaching. Periodize your workouts properly and cycle your intensities. In other words make sure your back is well rested before you hit it hard again. More isn't always better. The right balance is key, and will get you bigger and stronger in the long run.
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  28. #148
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    Great information here, i was really struggling with my squats and found these posts great helping me to correct where i was going wrong.
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  29. #149
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    Any chance anyone can comment on my squat form?! First and Tird sets or 5x80kg below. Thanks!



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  30. #150
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    Originally Posted by Chuter View Post
    Any chance anyone can comment on my squat form?! First and Tird sets or 5x80kg below.
    Looks pretty solid to me. You could stand to tighten up your core a bit, take fewer 'shuffle' steps on the walkout, and when the weights get heavier you'll want shoes that aren't so compressible.

    But overall your basic form is sound.


    Edit: Also, try to 'sit back' a bit more, and initiate the exercise by moving your hips backward.
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