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Forum: Exercises

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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
27 Pages
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09-29-2020, 05:50 PM Go to last post
780 1,043,168

Sticky Thread Sticky: The Bench Form Thread

We see a lot of threads asking for bench form critiques on this forum. I feel like most of these threads are made because people don’t know how to critique their own form. They just don’t know what to look for. I’m hoping to narrow that gap with this thread. I’m not going to touch on everything,...

davisj3537‎, 09-19-2013 10:41 PM
9 Pages
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10-17-2018, 09:05 AM Go to last post
240 551,069

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
17 Pages
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05-21-2018, 04:08 AM Go to last post
494 771,255

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...

VoxExMachina‎, 09-05-2009 03:46 PM
24 Pages
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05-21-2018, 04:04 AM Go to last post
718 770,433

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
19 Pages
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05-17-2018, 03:35 AM Go to last post
556 857,312

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
22 Pages
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03-30-2018, 04:12 AM Go to last post
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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
21 Pages
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02-25-2018, 06:13 PM 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
0 146,753

How to improve my chest? it's my weak point

i have been doing the fierce 5 intermediate upper lower.

brunogouveia58‎, Today 05:08 AM
Today, 05:19 AM Go to last post
1 35

Need squat advice...

Hey everyone, I have had issues with high bar squats for years it seems. I have tried every single cue you can think of and I cannot seem to feel "right". My knees always feel janky despite them not caving in when I reach below depth depending and ascending on the way up. I recently have tried...

jonjonx5‎, 10-09-2020 02:07 PM
2 Pages
1 2
Today, 04:05 AM Go to last post
30 1,219

Does incline bench help your flat?

I have been stuck at 135 lbs for a couple months now on my flat bench; would switching to incline BB bench for a while help get me past my plateau? Deloading the weight and adding in extra volume from accessories (i.e. Incline DB, Hammer strength machines, tricep work) didn't help at all getting...

JuniorSaint99‎, 10-18-2020 05:51 PM
Today, 02:39 AM Go to last post
17 553

I can't even do one pull up. How do I progress?

I work out at home and all I have available is a pull up bar and dumbbells. I can't even do one pull up. From what I've read, the only thing I can do is hang on the bar as long as I can, do some Australian pull ups, and negative pull ups. Anything else I can do? Do bent over DB rows help?

Liberal3lite‎, Yesterday 05:36 PM
Yesterday, 09:24 PM Go to last post
3 248

Favorite Arm Workout?

I have arms day tomorrow and I was wondering what everybody's favorite workout is? I do a dumbbell only regiment, so I'm pretty limited. But I would say concentration curls are my favorite.

Bedubs123‎, 10-18-2020 02:36 PM
Yesterday, 02:05 PM Go to last post
14 543

Anyone have experience with the Nautilus lat pulldown? Is there a big difference between this and the typical lat pulldown? I feel my lats work a tad bit more on the Nautilus machine. I find it convenient you can adjust your grip mid set though I normally just use a neutral grip on it.

Odifududix‎, Yesterday 09:35 AM
Yesterday, 11:42 AM Go to last post
4 235

Post Issue progressing at the gym

my name is Devin and I have a few questions if you could help with answering im pretty stuck at the gym with weight training but I have done compound exercises a ton at my friends house hes got a bench press and also he has a 15 lb deadlift bar that we use to deadlift, when I use that bar at his...

xehirl‎, Yesterday 05:02 AM
Yesterday, 05:58 AM Go to last post
3 309

Talking How to lose weight fast!!!

Hi! Can you help me to hit my goal I weight 100kg I want to weight 65-70 If you can please recommend me some exricises.

Tumas1234‎, 10-16-2020 08:07 AM
10-18-2020, 08:07 PM Go to last post
3 669

Exclamation Rant: Do What Works For Your Body

I figured this'd be a better place than the misc to post this for the sake of keeping things on topic rather than letting this turn into a troll fiesta. I've seen and experienced this myself too many times. People getting chronic aches/pains, nagging injuries that just won't go away, lack of...

Ironface‎, 10-14-2020 10:30 PM
10-18-2020, 07:33 PM Go to last post
23 1,410

banded pullups

I can do 10 pullups unassisted and with good form. If I do 4 sets to near failure the rep numbers are something like 9, 8, 7, 6. I felt this was adequate rep numbers for volume and have been doing weighted pullups but haven't progressed well on them. I never could feel my back while doing pullups...

grey27‎, 10-08-2020 08:13 AM
10-18-2020, 01:20 PM Go to last post
21 2,129

How to get big side delts with no dumbbells?

I'm about done with setting up my garage gym. At the moment, I have no dumbbells, just barbell and weights. If I want to build my side delts, are my only options the OHP and OHP behind the neck? Or am i missing anything? Or are lat raises important enough to go get a few dumbbells?

DumpMaster‎, 10-17-2020 09:03 PM
10-18-2020, 12:46 PM Go to last post
10 540

What’s the lowest rep range you train in

I personally begin my workouts with a compound movement such as a barbell press, free weight rows, or squats in The 6-8 rep range. I’m more focused on size than strength, but still want to emphasize progressive overload on those movements which is why I feel that that rep range isn’t too low but...

doubletake11‎, 10-15-2020 07:18 AM
10-18-2020, 11:03 AM Go to last post
17 1,034

anyone had success with calf growth?

what frequency and exercises have given you the best results?

omoruwii‎, 10-12-2020 01:21 PM
10-17-2020, 09:48 PM Go to last post
15 1,370

RANT: R.I.P. Tyrbolift

For those with discerning tastes while they soak their toes in a nice cool pool.

chazzy1864‎, 06-23-2016 10:38 AM
200 Pages
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10-17-2020, 07:44 PM Go to last post
5,994 667,003

Straight arm pulldowns vs pullover

Currently on my week day full body workout, I do plate-loaded lever pullovers, but lately been thinking about switching to straight arm pulldowns. Any advantage to doing them instead? Thoughts?

BeginnerGainz‎, 10-17-2020 08:43 AM
10-17-2020, 04:45 PM Go to last post
17 707

Went up by 2.5kg on squat now I'm 8 reps short

Hi guys, ok so I went up in squats after getting 32 reps in 4 sets (105 to 107.5kg) now I am about 8 reps short, is this normal? I know I may be short by a bit as it is heavier but 8 reps seems a lot considering it is only 2.5kg increase

themorganator4‎, 10-16-2020 02:21 AM
10-17-2020, 11:26 AM Go to last post
7 819

How effective are squats for lower back & calf gains?

I've been told varied information about this need it cleared up

Hoxton12‎, 10-09-2020 02:01 PM
10-15-2020, 02:23 PM Go to last post
14 1,707

Lifting exercises that are low impact on wrists

I was diagnosed with carpal boss or bone overgrowth on my left wrist, which started acting up when I did heavy overhead shoulder presses and flat bench. I realize now my terrible form grip did not help either. Was told to rest it and keep it in a brace until the pain goes away, which I plan on...

ahf86946‎, 10-15-2020 01:38 PM
10-15-2020, 02:04 PM Go to last post
2 672

Deficit deadstop T-bar rows (pic)

I started programming some deficit deadstop T-bar rows using the landmine. Loving them and highly recommend. I have cut up horse stall mats and use three on each side, which is 2.25". This creates the deficit and allows a deeper range of motion. Back gets near parallel at the bottom. Play...

VTLifts‎, 10-13-2020 07:12 AM
10-15-2020, 11:29 AM Go to last post
4 992

High Resting Heart Rate

So I went for my annual check up and my blood work was fine and my blood pressure was 110/70 but my resting heart rate was recorded at 103. Im 6 foot 180 at 9%bf. What can cause this? Iv heard running could lower resting heart rate in time but would running with a high starting point heart rate be...

pinfante‎, 10-13-2020 02:07 PM
10-15-2020, 11:19 AM Go to last post
3 933

Learning to brace and breath properly ? (Squat)

I've been training for a couple months , newbie at the barbell. h Had never done a squat in my life (lived a sedentary lifestyle) until recently. I made good progress on just focusing on the movement. I watched a video that said I need to brace my core. Breath properly. I'm trying the whole...

Sqbero‎, 10-14-2020 11:03 AM
10-15-2020, 11:10 AM Go to last post
2 868

Bodyweight triceps extensions

Are these a good exercise for the long head of the triceps? I am talking about the version where the bar is low, and you are facing the ground with your arms up kind of over your head. You hold the bar and extend your elbows. That's basically like an overhead triceps extension? Correct? With a...

360365LAWS‎, 10-11-2020 10:14 PM
10-15-2020, 10:08 AM Go to last post
7 1,192

Form check high bar squat

Can someone advise me on my squat Form. I am doing fierce 5 novice. I am stuck at 70kg weight for squats . I do 65 kg in this video. I might be going for a deload for my back squat. My rdl is already 80 kg and seems easy to progress. My front squat is now 60kg *5. I am on a lean bulk but my body...

chillz88‎, 10-14-2020 01:27 PM
10-15-2020, 06:18 AM Go to last post
8 1,010

Do I lose weight or weigh train?

I'm 23 years old and 5'11. I have a scale that measures these things and I'm not sure how accurate it is but the numbers are: Weight: 180 pounds 25% Fat BMI: 27 Muscle 41% Water: 55% I have a lean build and I have a belly, chubby face, moobs. I just don't know whether to lose weight (if...

TiernOIE‎, 10-11-2020 01:22 PM
10-14-2020, 01:52 PM Go to last post
12 1,376

Sqaut help

Hey guys just wondering about something, Havent sqauted for at least 3 months, and have noticed that my previous 425 for 10, has diminished to 365 or 12. Now just a question, I'm on a cut rn about 10 lbs down and wanna keep on cutting, but would I be able to possible get my strenght back for that...

zubair0786‎, 10-13-2020 08:53 PM
10-14-2020, 07:47 AM Go to last post
7 1,030

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