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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
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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
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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
0 147,373

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
556 859,668

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
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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
494 773,744

Adductor Magnus

Anyone got any tips on strengthening the add mag? Not sure if it’s just tight or needs strengthening but getting problems right at the origin at pelvis. Feel like all deadlifts etc just target hamstrings etc. and finding specific exercises for add mag quite difficult. Cheers

Mark3333‎, 09-26-2020 07:58 AM
09-27-2020, 02:29 AM Go to last post
6 1,185

Any reason why I never feel fatigued despite training full body 5-6 x a week?

My gym reopened a month ago and ever since then, I trained full body about 5-6x a week, focusing on compund lifts and throwing in face pulls and arm work near the end. I usually rotate between horizontal push/pulls one day and vertical push/pulls the other while throwing in squats or deads near the...

Odifududix‎, 09-26-2020 10:52 PM
09-30-2020, 09:47 AM Go to last post
22 1,763

Any thoughts on the cybex chest supported row? I typically do cable rows with varying grips as my main horizontal movement (used to do them with barbells but prefer machines). I tried out the cybex version for the first time and I could really feel my back working...

Odifududix‎, 10-08-2020 11:59 AM
10-10-2020, 11:13 AM Go to last post
9 1,301

Anyone (with a decent chest) swear by DB chest fly?

The internet seems mostly in agreement that DB flys are not good because 1) shoulder injury risk 2) strength curve #1 should be manageable if you keep some bend in the elbow and use controlled form for higher reps #2 I get, but even the bench press itself has a strength curve that is hardest...

VTLifts‎, 09-29-2020 11:34 AM
10-07-2020, 10:18 PM Go to last post
21 2,335

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 1,910

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, 10-19-2020 09:35 AM
10-21-2020, 09:19 AM Go to last post
5 905

Question Are there lifts where having wide shoulders is an advantage?

In general are there exercises that are better suited to some people due to the structure of their body?

Saiyan300Warior‎, 10-07-2020 06:46 PM
10-07-2020, 07:42 PM Go to last post
5 831

Back Exercises with only two dumbell handles and six 10lb plates?

I need some back exercises I can do at home with just this equipment. Any ideas?

Merc009‎, 10-05-2020 10:20 AM
10-05-2020, 12:13 PM Go to last post
2 518

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 2,689

Angry Bench/Dumbbell Press Difficulty.

Hello, Can someone explain to me how it's possible to flex your ass, while pushing into the ground with your feet, arching your back while also keeping shoulder back and down. Even with no weight I can barley hold it together, I shake and can't focus on the weight/exercise. I find myself...

xXGreenXx90‎, 10-08-2020 08:23 PM
10-12-2020, 09:15 PM Go to last post
9 1,634

Best way to minimize forearm usage during curls

In terms of bicep isolation: Monday - Wide Grip EZ Curls, 3x12 Thursday - DB Hammer Curls, 3x12 The Wide Grip EZ Curls definitely use my forearms more than the Hammer Curls. I've tried bending my wrists down slightly, and that does help a little. My form is pretty strict, but my forearms...

schoolstrength‎, 09-28-2020 10:56 PM
10-11-2020, 04:58 PM Go to last post
19 2,896

Best weighted exercises for a boxer?

What are the best weight lifting exercises for a boxer?

Saiyan300Warior‎, 10-02-2020 06:13 AM
10-02-2020, 06:13 AM Go to last post
0 590

Bicep soreness with pull ups... HELP!

I have never been a fan of pull ups and have always avoided them, although I have done rows/lat pulldowns/etc. About 2 months ago I decided to try incorporating pull ups into my routine, using assisted pull ups for 3x4-6. EVERYTIME I do pull ups, the first muscle to get sore is my bicep. I have...

amohaban96‎, 10-05-2020 11:28 AM
10-06-2020, 08:07 AM Go to last post
7 828

Bodyweight Chest Exercises for muscle mass

Hey, I am new to this forum. My name is Ivan, it's nice to meet you guys. Due to the pandemic, I have had a hard time hitting the gym. My uni gym only offers 45 minutes a day daily, with pre booking. I am looking to subscribe to a local gym that doesn't require pre-booking but that's quite hard....

LilBr00mstick‎, 10-01-2020 01:18 PM
10-04-2020, 09:53 PM Go to last post
11 1,346

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 1,467

Bulgarian split squats - back foot pushing off

I tend to push off with my back foot at times for balance, but also to help with rising up, especially in my last reps. How bad is this, is it something which should be avoided?

kurstc‎, 09-27-2020 05:19 AM
09-28-2020, 10:56 AM Go to last post
5 1,156

Exclamation Can someone please make a routine for me based on these list of exercises?

Squat Bench (1 light day 1 heavy day as I want to grow stronger with bench) Deadlift Shoulder press Tricep extension Bicep curls Back rows What days from Monday to Sunday should I do these exercises. It is pretty much all the stronglifts 5 x 5 exercises plus an addition of arm and back row...

Saiyan300Warior‎, 10-03-2020 10:35 PM
10-05-2020, 12:44 PM Go to last post
14 1,051

Can you build muscle with many reps ?

Hello, i have a question. Sometimes i cant go to the gym and im training at home. Problem is that i dont have that much weights at home to do like 6-12 reps for hypertrophy like i do in the gym. For days when i do compound movements like deadlifts,squats,bench etc. im trying o get to the gym at all...

Skukr‎, 09-18-2020 03:14 AM
09-25-2020, 04:36 AM Go to last post
21 2,642

Unhappy Cardio for heart health question - need guidance

Alittle bit long, sorry in advance. Hello, is doing 4 days of exercise - 2 days a week cardio (20 minutes on stationary bike and high intensity interval training via jumprope ) and doing 2 days a week strength training enough to improve cardiovascular health and longevity such as heart health...

Mbt1990‎, 10-09-2020 12:43 PM
10-10-2020, 10:59 AM Go to last post
6 1,020

Question Chin-ups

Hello everyone. I started doing chin-ups 2 months ago(never did them before) and at first I could not do 1 chin up. After four days I could do one and after two weeks I was able to do 3(4 sets of 3) . Now month passed and I still cant pass 3 reps mark. Can someone give me some plan for chin up...

GoldSpark911‎, 10-01-2020 02:41 PM
10-04-2020, 03:37 PM Go to last post
8 1,037

Chins instead pull-ups for lats ?

Hello, i have a question. I have pull-ups in my workout program. I can do like 9 bodyweight pull-ups, but i feel little discomfort and pain in my elbows. But when i do them pronated ( = chin-ups) then it wont hurt and i feel more comfortable with that position. I know many people are saying that...

wariorpolni‎, 10-04-2020 11:21 AM
10-04-2020, 12:07 PM Go to last post
5 613

Close Grip Bench press form for triceps

I see a lot of conflicting advice online and in bodybuilding books. Is there a proper way to do them? Franco columbu advices to grab the bar really narrow (hands 6 inches apart) with the elbows flared out. A lot of other people recommend the elbows semi tucked in, with a wider grip. I know...

backinthegymbro‎, 09-25-2020 07:13 AM
09-26-2020, 02:16 PM Go to last post
14 1,551

Coming off sensitive injury, will this be enough?

Hey guys so I’m having pelvic floor issues and my therapist gave me the go ahead to workout with lighter weight and I’m just wondering how effective doing slow negative reps with a lighter weight can be? It’s been demoralizing not working out for months after doing really good. I want to ease...

michaelv92‎, 10-06-2020 09:34 AM
10-06-2020, 09:34 AM Go to last post
0 639

Conventional deadlifts

Hey, my back is one of if not my best muscle group, but I don’t do conventional deadlifts. I do do Romanian deadlifts twice a week when I hit legs (one BB and the other DB), but I would much rather do a mix of heavy rows (DB, BB, or land mine), cable work, and hammer strength rows from various...

doubletake11‎, 10-13-2020 05:58 AM
10-13-2020, 12:10 PM Go to last post
3 997

Correct way to position myself on bench to perform dumbell pullovers?

Am I supposed to lie on the bench the same way you would for bench press or lie sideways like I've seen many people do for this exercise?

Hoxton12‎, 10-22-2020 07:16 AM
10-22-2020, 06:55 PM Go to last post
6 569

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