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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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09-28-2021, 04:32 AM Go to last post
786 1,246,770

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
240 707,046

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
494 943,808

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
718 949,235

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
553 1,039,804

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
0 206,825

Thumbs up 12mins Happy Cardio

No equipment needed. website : *************.us/7824751

Jojong‎, Today 08:20 PM
Today, 08:20 PM Go to last post
0 90

Question Give me the best bench progression for beginner

So I got my bench to 185 lbs or 135x12 reps but I've been stuck the past 3 weeks,so should I run some bench program or continue to add weight when I hit 5 reps on my first set cause that's what I've been doing and suddenly I'm stuck,dumbbell press went up from 50s to 60's for 6-7 reps squats and...

Darkseidd21‎, Yesterday 05:20 AM
22 745

Military press help

I've been experiencing some middle back pain whenever I do a standing military press (with a smith machine). Any ideas how I can remedy the issue?

MarkGarro95‎, Today 10:51 AM
Today, 05:22 PM Go to last post
5 173

Incline bench press

How far up should you set the bench to do an incline bench press?

MarkGarro95‎, Today 10:50 AM
2 152

OKAY! How is this leg workout regime?

So I finally decided to take legs serious. I haven't worked them out seriously in 9 months. I've seen great progression every where but there. I have cervical kyphosis as i've mentioned before. So regular barbell squats is a no. How is this for mass? Twice a week. 4x15 leg extensions 3x15...

krunchymage‎, Yesterday 08:04 PM
3 229

Struggling with my weekly workout routine

Hi, I used to be a very active person in my younger days, but in the mid 20s I was plagued by disease which I came out from years later. But not entirely. Now I'm in my mid 30s and a bit overweight. Which I don't mind all that much, but I'd be quite happy with loosing 10kg. In the past 10 years I...

AntGi27‎, Yesterday 06:09 AM
Today, 06:39 AM Go to last post
4 245

Question Chest shape

So I work my chest in a variety of exercises, mixing up BB Bench, to Dumbbells and cables. But I've noticed the lower edge of my pecs seem to be outer dominant (as in, I lack size in the centre lower part, which gives a sagging/drooping look towards the outer edge), what's the best way to work the...

Jimbob_squarepants‎, 09-16-2022 11:28 PM
Yesterday, 11:47 AM Go to last post
4 680

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
228 Pages
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10-02-2022, 05:49 PM Go to last post
6,839 975,574

How many pushups can you do?

I just completed a wellness assessment at my gym, with caliper bodyfat measuring and a few other basic tests, one of which was to see how many pushups you can do. I went into this fasted (though I'm not sure that makes a big difference) and was able to do a total of 39. That was honestly lower than...

EliKoehn‎, 09-06-2022 06:24 PM
10-02-2022, 11:10 AM Go to last post
22 1,917

How much weight can I reasonably expect to deadlift without injuring myself?

I'm natural. This week I am hoping to pull a 3.13x bodyweight deadlift, but there has been uncertainty in me because I don't know how much weight I can safely pull as a natural without causing serious injury to myself. I know that this uncertainty will prevent me from giving it my all when the day...

erigni‎, 09-29-2022 04:08 PM
10-01-2022, 05:57 PM Go to last post
13 654

Website/App to give stretches

Does anyone know any good websites/apps that give you specific stretches to do post workout based on what exercises you do? For instance, you put in leg press, leg extension, dumbbell lunges, and standing barbell calf raises and it shoots out 4 lower body stretches that will target the specific...

DMcM64‎, 09-28-2022 07:33 PM
09-30-2022, 06:26 PM Go to last post
3 356

Bench Press Plateau 95lbs

Hello. I've been training pretty seriously since last april or so but up until this summer I was doing a very bad program as well as was in a calorie deficit for most of the time so I understand why I didn't make much progress at first. However now I'm in a surplus and doing StrongLifts 5x5, seeing...

BusterBossJR‎, 09-28-2022 05:35 AM
09-30-2022, 11:42 AM Go to last post
19 675

How can I get big thighs without barbell squat?

Currently I am working on fixing a bad case of cervical kyphosis (military neck) I struggle to get the bar in position without any weight. On the leg press machine I can hit 7 plates on each side for 3x5. Squat machine 5 plates each side 3x5. The rest of my body is developing at an awesome rate and...

krunchymage‎, 09-25-2022 06:51 AM
09-30-2022, 05:58 AM Go to last post
9 827

What can I do to get stronger in bench press?

Thank you for reading. For the last 6 months I have been doing 5 sets of 20 reps with 225lbs, both flat and incline. I would like to increase the weight and keep the 5 sets of 20. I work chest every other day at around 7 pm. Is there anything I can do, maybe during the morning or afternoon, to...

YokoDoshi‎, 09-29-2022 12:15 AM
09-29-2022, 05:48 AM Go to last post
6 421

Could this squat-caused back pain be due to muscle imbalance?

I have some pain in the right side of my lower back. It usually doesn't hurt unless I'm bending over for a while, or I'm squatting (it's the worst while I'm re-racking the weight). I don't get the pain doing any other exercise, and I didn't begin to feel it until I began squatting on the heavier...

erigni‎, 09-15-2022 03:43 PM
09-28-2022, 04:01 PM Go to last post
17 1,209

Isolation ab exercises recommendations?

I've always been lazy with training abs. Compound movements that target the core hasn't really helped grow my abs at all, so I'm looking for isolation exercises to do. Are there ab exercises that are more effective than others that I should incorporate into my program?

blue4123‎, 09-16-2022 07:36 AM
09-28-2022, 06:38 AM Go to last post
11 852

Overrated & underrated

It applies for everything: exercises, movements, programming, type of weights, nutrition, supplements and so on... Stuff that work well or not that well for you. For me: Overrated: - cable stiff arm pulldowns; I noticed it is a popular exercise, especially for people who believe back =...

jaxqen‎, 09-26-2022 04:59 AM
09-27-2022, 08:19 PM Go to last post
14 869

How many exercises/variations do you use in your program?

What is too much? Should I repeat an exercise at least once a week? Or can I use more variations? I think I use too many, especially for the posterior chain and arm isolation, because I like a lot of them and I don't want to give up on them. Bb stiff dead, hexbar rdl, I also would like to get...

jaxqen‎, 09-16-2022 03:49 PM
09-27-2022, 07:03 PM Go to last post
7 739

Front squats...

Want to start fierce 5 but any plans I see with front squats I avoid because no matter how hard I try I can't get my ****ty wrists into position to do them or loft my elbows high enough (because of my ****ty wrists again) I have a slight injury in my right wrist I've worked through for years I...

MozYNWA‎, 09-27-2022 01:32 PM
09-27-2022, 03:57 PM Go to last post
4 319

Hyper mobile elbows

Wondering if anyone else here has hyper mobile elbows and how this affects their lifting? My elbow go well past 180 degrees to lock-out. I do lock out for all pressing movements but suspect that this limits my strength progression (I just hit a bench PR of 62.5kg or 137lb for 8 reps and have...

RapidFail‎, 09-25-2022 05:08 PM
09-26-2022, 09:11 PM Go to last post
2 370

Form Check: Barbell Curl

d6K7DMlm3YQ I'd say this looks pretty clean from the standpoint of just being a standard barbell curl, although not perfect of course. For it to be a "strict" curl (which I'm not claiming), what would need to be different? For instance, I thought that a proper strict curl required the elbows to...

EliKoehn‎, 09-22-2022 10:21 AM
09-25-2022, 03:48 PM Go to last post
5 688

Struggling on my chest

Hi everyone, I'm seeking some advice here. I'm pretty new to working out (4 months in), I've made some fairish gains and all but im really struggling to get my chest activated. I feel like I'm using good form and not ego lifting but very rarely do I get a chest pump and there's probably been once...

jsmith22ga‎, 09-20-2022 07:31 AM
09-24-2022, 08:05 AM Go to last post
21 1,102

Losing Strength Between Sets (First Post)

Hey, everyone. New here. First post. Beginner lifter. Quick question. From what I understand, longer rest periods between sets (2-5 minutes) is optimal for building strength whereas shorter rest periods (30-90 seconds) is optimal for hypertrophy. If this is incorrect, please correct me. I'm...

Smodular‎, 09-16-2022 02:33 PM
09-22-2022, 07:23 AM Go to last post
10 1,023

I only do leg extensions for quads and leg curls for hams. Is it enough?

Hi there. Just started lifting 6 months ago, but i only started caring about my legs like 2 months ago. I have a home bench, barbell, dumbbels, its pretty much a home budget setup. My bench is set up with a leg extension and leg curl accessory. I dont aim to be a pro bodybuilder nor a...

polcsek10‎, 09-17-2022 09:39 AM
09-22-2022, 07:09 AM Go to last post
29 1,567

Question Do you ever Follow Dr Mikes SFR Stimulus to Fatigue ratio rule?

SFR stands for Stimulus to Fatigue Ratio, a term coined by . SFR refers to the ratio in which an exercise produces hypertrophy adaptations versus how much fatigue it generates. An example of an exercise with a bad SFR would be someone who performs the bench press to build the pecs and who doesn't...

Samskihero‎, 09-16-2022 03:09 PM
09-21-2022, 04:12 PM Go to last post
19 1,029

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