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Forum: Exercises

Post questions about specific exercises here.

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Post Need help with lower chest

Hey guys I need help quick if it's possible. My lower middle needs exercises. How do I get that part i circled in the picture to lower so my chest looks more square or chiseled and stuff. If it's possible for me to get a workout that'll just target that it'll...

Tridonk‎, 07-23-2018 01:09 AM
07-23-2018, 08:33 AM Go to last post
6 315

Replacement for OH triceps extensions?

Today while training I had some weakness in my triceps during bench. When I got to my triceps exercise, I realised why - sharp pain in my right triceps. What would be a decent replacement for these? I was thinking of either some kind of dumbbell press such as a floor press or incline bench, or...

YoelDovid‎, 07-23-2018 02:43 AM
07-23-2018, 05:07 AM Go to last post
3 331

Incredibly slow benchpress progress

I've been going to the gym now for about 5-6 months, so I'm not expecting to be extremely strong yet. I am 16, just over 6 ft and I weigh around 12.2 stone, which equates to 77.5KG. My benchpress started off at 25KG, and I could only do around 4 reps, now I am able to do 1 rep of 60KG, and 3-4 reps...

Gregsname‎, 07-22-2018 03:04 PM
07-22-2018, 07:22 PM Go to last post
5 404

How do you know when your muscles are about to give out.

I moved onto free weights completely, My bench is now 105 at 15 reps at discomfort. I weigh 125lb now but I'm not giving my full effort since I stop once I feel uncomfortable. But mostly because I'm scared of dropping the weights on me if I go to a lower rep range where it might be harder for me to...

John4531‎, 07-22-2018 03:05 PM
07-22-2018, 07:11 PM Go to last post
5 370

Bulk or Cut?

I have been working on losing weight now for a little over a year.I am 6’3 and started off at 307 now I am 196. I was wondering should I continue to cut or could I start bulking now?? My profile pic is my most recent pic , I was 200pounds in the picture

CurtHustle‎, 07-22-2018 01:11 PM
07-22-2018, 06:45 PM Go to last post
1 250

when should i move up to 10 kg bicep curl?

currently on 7.5 can only do a few reps since its pretty heavy but when should i move up?

airc987‎, 07-22-2018 03:35 AM
07-22-2018, 01:29 PM Go to last post
4 286

Great videos on how to deadlift

-rIp9T5ig4A aFCyGXu-_vo First video is enough, but second video is good if you are still having issues. Different perspective on how to deadlift.

Junsuiakai‎, 07-21-2018 04:39 AM
07-22-2018, 12:30 PM Go to last post
4 436

Getting ready to go back into bench press

I've learned I've been doing it wrong. I had a flat back for the most part. My elbows looks like it is 45 degrees, maybe a little closer to my body, is this a strict number that we must keep at all times or is it no big deal to go a little lower or higher than 45 degrees? Lockingout on the other...

John4531‎, 07-22-2018 07:19 AM
07-22-2018, 11:19 AM Go to last post
1 278

upper traps

Ive been doing some research.. the upper fibers of the traps run horizontally so some claim machine rows or seated rows would be better for trap hypertrophy mixed with an isometric stretch exercise (deadlift, farmer walks, power shrugs) rather than regular shrugs.. anyone have experience with this?

feiajii‎, 07-19-2018 04:31 PM
07-22-2018, 11:17 AM Go to last post
5 545

Rep range explained

Hi guys, can someone please explain a basic thing? How rep range works? What I mean by that, if we have 3 sets of 8 - 12 rep range, it means I should go in first set for 12, in second for 10 and in third for 8 reps and increasing the weight every time? I searched this everywhere, but everyone...

GabrielNemeth‎, 07-22-2018 02:35 AM
07-22-2018, 11:10 AM Go to last post
5 386

Help Building Muscle

I’m 15 years old and am a male. I would like to build muscle mostly in my chest as I have gynocomastia which I hope will go away as I become an adult. It has been very hard for me as I do not take my shirt off in the change room at school I or my gym shirt on and take it off underneath. I use to be...

JustinSmith15‎, 07-19-2018 08:44 PM
07-22-2018, 08:34 AM Go to last post
3 543

Spinal erectors and mid back

Does anyone have guidance for either exercises that will thicken your spinal erectors and mid back? I do the usual deadlifts/back extensions/good mornings/rack pulls (with adequate rest) for the spinal erectors, and began incorporating more face pulls with a 2 second pause for my mid back, but...

wickdPT‎, 07-21-2018 12:35 PM
07-22-2018, 04:25 AM Go to last post
4 318

How to get my pecs on track?? Please Help

So I’m 21 5’7 and about 137 lbs . I’ve been trying to train my body through calisthenics off and on for the past year. For the last month I’ve been doing push ups and dips every single day I started out with 250 by reps of 50 and I’ve added 250 more every week. I’m now at a 1000 and I’m not sure...

ghoztwritecheck‎, 07-21-2018 10:37 PM
07-21-2018, 11:57 PM Go to last post
6 431

Struggling to progress

Hi guys been training for around 7 months or so and I have been making good improvements to my squat bench and deadlift up until about a month and a half ago when my bench and deadlift just seems to have plateaued. Im 15 5'10" and around 210lbs I can squat 290lbs, bench 205lbs and deadlift...

walruswhippa‎, 07-21-2018 07:42 AM
07-21-2018, 06:44 PM Go to last post
2 295

deadlift form check please

to me it looks like the weirdest thing but that's probably just me. it almost looks like my lower back is straight, then my back turns at a sharp angle, and the rest is straight. Is how I am lifting safe? I have gone up to a 325 one rep max now and back feels 95% fine, just a little tight. Also, if...

Uglykid781‎, 07-21-2018 09:26 AM
07-21-2018, 06:37 PM Go to last post
3 353

Strength, vs power, vs muscle.

So I hear that muscle and strength go hand to hand. Strength is more neurological with the firing of the motor units in the muscle fibers, and muscle is the how big and you need both to gain. But what about power? Power is how fast your muscles can exert a force, I haven't noticed this increasing...

John4531‎, 07-21-2018 12:04 PM
07-21-2018, 05:55 PM Go to last post
8 367

Do i have wide hips, if so how can i close them.

So my body fat levels are 14% and i think i have big hips. Do you guys think the same, if so how can i make them appear less? Will oblique workouts wide my waist so i look less curvy?

Kbb4life‎, 07-21-2018 01:09 PM
07-21-2018, 05:07 PM Go to last post
3 372

Steady State Cardio with HIIT Alternative?

Hi guys! So I just recently started Kris Gethin's 12 week Hardcore Daily Trainer. For those who are familiar with the trainer, you probably know Kris suggests that you do two 20 minute jogging sessions daily. I was curious if I wanted to implement HIIT treadmill sessions into the workout, rather...

arneybrian‎, 07-20-2018 04:16 AM
07-21-2018, 10:22 AM Go to last post
3 287

Future Goals

I've been weight lifting 2 years now for football. I'm heading into my sophomore year of highschool and I'm wanting to know where my maxes should be by my first year of college. The lifts my team emphasizes are Power Clean, Bench, and squat. In that order my maxes are 160, 175, 245. I'm 6'1 and 190...

NateMarshall‎, 07-21-2018 10:13 AM
07-21-2018, 10:13 AM Go to last post
0 152

Any tips for benching?

I’m 16, 5’7 and 143Lbs. I’m only at 140 bench 215 squat 225 deadlift. Any tips to increase bench? I only been training for 2 months but my bench is far from my deadlifts and squats. Right now I’m using Mark rippletoes strength program.

pizzaroll2‎, 07-20-2018 04:38 PM
07-21-2018, 08:36 AM Go to last post
4 321

Right Shoulder/Tricep Issues with Pressing Exercises

So I've been lifting for about 1 1/2 years, and I've found I've been having this issue for maybe the last 6 months. When i perform pressing movements: Chest Press, OHP and Incline Press, my right arm (dominant and strongest side by a long way) is the one that consistently struggles and fails first,...

Hazzer97‎, 07-20-2018 09:40 AM
07-21-2018, 06:53 AM Go to last post
2 249

Replacing free bench press with a smith while my gym partner is not here ?

So my gym partner just went on a 3 week vacation and I have no one to help me not kill myself on a free bench. I workout at a small gym with no power rack and people just don’t want to waste their time spotting a gym barely benching 155 for 10. So my question is, should I replace a free bench with...

ItsYaBoiiii‎, 07-20-2018 08:55 AM
07-21-2018, 05:50 AM Go to last post
8 373

Shoulder blade and upper back pain after shadow boxing

Sometimes I decide to practice throwing a lot of punches in the air as fast as possible to prepare myself in case I ever get into a fight. However, whenever I do that, the next day I have pain in these areas. ...

onequestion123‎, 07-20-2018 06:56 PM
07-21-2018, 05:38 AM Go to last post
1 320

Muscle Imbalance

just started working out three weeks ago. I know it's early but the difference in size between my two arms (mainly triceps and shoulders) is really bothering me. I think this happened because i had to do a lot of pushups for my frat and my form was bad. What can i do to fix this??

eseseseses‎, 07-20-2018 11:14 PM
07-21-2018, 12:47 AM Go to last post
2 393

Best way to maintain straight wrists on the bent over row?

I am a novice who is doing the beginner PPL from reddit (used to do StrongLifts but got bored of it, also had trouble getting mobilty for pendlay rows). On pull days, I rotate between barbell rows and deadlifts. I utilize the BOR variation of the lift. I have recorded myself and I am able to...

Azkrak‎, 07-20-2018 12:33 PM
07-20-2018, 09:58 PM Go to last post
3 296

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