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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 08:02 PM
27 Pages
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11-18-2020, 06:20 AM Go to last post
782 1,060,809

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 11:41 PM
9 Pages
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10-17-2018, 10:05 AM Go to last post
240 568,263

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 09:10 AM
17 Pages
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05-21-2018, 05:08 AM Go to last post
494 788,816

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 04:46 PM
24 Pages
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05-21-2018, 05:04 AM Go to last post
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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 07:41 PM
19 Pages
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05-17-2018, 04:35 AM Go to last post
556 874,674

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 10:59 AM
22 Pages
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03-30-2018, 05:12 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 11:16 AM
21 Pages
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02-25-2018, 07:13 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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 151,467

RANT: R.I.P. Tyrbolift

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

chazzy1864‎, 06-23-2016 11:38 AM
203 Pages
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Yesterday, 11:00 PM Go to last post
6,063 686,639

Unhappy Having a RC Tear and Tennis elbow at the same time....

Yo 5 weeks ago I started having pain in my left shoulder which got worse with time. For straight 2 weeks I had a massive inflammation until it cooled down. Did an MRI and I understand I have a RC tear, still dont know how bad but I've got a tear for sure. It all happened because I lifted...

amit4life5‎, 11-22-2020 05:01 AM
Yesterday, 10:00 PM Go to last post
3 352

Knee pain. Cossack or goblet squat caused it?

Hi, Last Saturday I did a combination of Cossack squat and elevated heel goblet squats. Later on during the day felt pain/soreness in the area around the knee. I am not sure which of the two caused this. However I know I usually have issues with sumo squats so was thinking perhaps the cossack...

stephaniegalea‎, Yesterday 01:24 PM
Yesterday, 04:47 PM Go to last post
3 205

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 03:36 PM
2 Pages
1 2
Yesterday, 04:14 PM Go to last post
30 4,352

Most fatiguing compound lifts

Out of the following compound lifts, which do you find the most fatiguing? You can answer this based on set-to-set fatigue, time to recover (set to set and workout to workout) or any combination of these. Back Squat Bench Press Barbell Row Deadlift Chin Up/Pull Up OHP For me it's:

RapidFail‎, 11-20-2020 07:18 PM
Yesterday, 02:43 PM Go to last post
16 984

Squat form - breaking parallel/ alleviating buttwink

I'd like to get some pointers of my squat. If I could without my lower back rounding I would go ATG to get full ROM. I was getting some lower back pain after squatting so I widened my stance (it felt more comfortable) and the pain has now subsided. On the other hand I felt an 'impingement' pain on...

xuerebx‎, 11-22-2020 11:52 AM
Yesterday, 11:47 AM Go to last post
10 579

Pin Bench or Close Grip Bench for next block?

Next block of program starts next week. Which bench assistance should I choose? Block is: Day 1 Comp bench, top triple, double, or single, then several back off sets. Day 2 2 count pause bench Day 3

ECGordyn‎, Yesterday 08:11 AM
Yesterday, 11:29 AM Go to last post
3 227

best exercises/variations to emphasize quads?

I have been lifting a long time and getting to the point where I want to factually focus on bringing up body parts rather than just endlessly plugging away at compounds lifts with no specialization etc. I've noticed that I am very glute dominant in all leg exercises. I rarely feel a good pump or...

NotThatUgly‎, 02-08-2019 02:49 AM
11-22-2020, 09:48 PM Go to last post
24 2,142

Shoulder Pop Flat Dumbell Press?

hello, I had a very uncomfortable benching experience today, I am hoping someone can give me some advice or pointers so I can continue to progress. I was doing my first set of dumbbell press after 3 sets of warm up and during the first set my shoulder had pop/jolt sensation. It felt as if a...

xXGreenXx90‎, 11-16-2020 08:54 PM
11-22-2020, 08:56 PM Go to last post
4 1,096

Exercise to Boost immune system

I love doing activities to keep myself healthy and fit, I need to boost my energy! I am wondering which is a more effective exercise to boost your energy, Running? Weights or simple as body weight exercise or Maybe High intensity workouts?

happy06maker‎, 11-17-2020 10:30 PM
11-22-2020, 04:51 PM Go to last post
6 1,125

Shin burn during Ham Curl

Added in some leg extensions and ham curls. Liking the hamstring and glute activation but also getting some burning in the shins, pulling pretty hard. This normal and ok? Using pretty light weight, only a 35lb. plate and going slow and strict.

ezra76‎, 11-21-2020 04:16 PM
11-22-2020, 04:01 PM Go to last post
3 394

How can I do these types of sit-ups at home?

I never the area toned below my belly-button because I feel like I haven't found the right exercise. Leg lifts don't do anything for me. In Pain And Gain, Wahlberg does these hanging sit ups where he goes past center on the "down", and all the way up on the "up". What machines allow for these types...

BeastmodeLEE‎, 11-21-2020 09:31 PM
11-22-2020, 02:30 PM Go to last post
5 484

Lightbulb Just learned that I can squat normally

Over the two years I've been squatting, I've always had a plank under my heels due to squat flexibility/balance issues. Bodyweight squats are only possible if my arms are in front of me, but I always fall back if I try to imitate the back squat hand placement. This has caused me to think that it's...

faithbrah‎, 11-21-2020 03:41 PM
11-22-2020, 09:58 AM Go to last post
7 564

Moving up in weight when the next weight is a high % increase

Have searched online but can't find any good (or any) answers to this question. Is there any recommended method for moving up in weight when you're dealing with low weights on non-compound exercises. E.g. I was doing squats and when I completed 3 x 8 x 100 I could move to 3 x 8 x 105 and not...

doncastro‎, 11-20-2020 03:12 AM
11-22-2020, 08:27 AM Go to last post
8 872

Squat Form Advice

Any advice will be appreciated. Thanks!

LazerTag‎, 11-20-2020 07:34 PM
11-21-2020, 07:04 PM Go to last post
3 607

Avoiding lower back issues

Male 42, 167cm 83Kg 24% body fat give or take. Currently consuming 1800 calories. Upper, lower body split. Training on MTTF and rest days are WSS. I've been training for a few years and every so often I get a lower back twinge, usually lower back on my left just above the butt around the...

PixelFive‎, 11-21-2020 11:47 AM
11-21-2020, 03:07 PM Go to last post
3 488

Push pull form issue

During any pressing movements or pulls (rows etc) this happens. Is this a lack of muscle or a nerve issue or MMC? It’s frustrating and it is preventing me from getting stronger in both pressing and pulling. I also think it contributes to growing. A friend of mine that lifts told me I have zero...

meloncap78‎, 11-20-2020 03:39 PM
11-20-2020, 06:01 PM Go to last post
2 542

Experiments with Bulgarian split squats

I understand unilateral work is to help with balance and stability muscles. Question will Bulgarian split squats help target the vastus lateralis more and will back squats focus the rectus femoris and vastus intermedius more? I seem to feel a shift in the soreness, but not sure if I'm...

NomadNA‎, 11-20-2020 12:33 PM
11-20-2020, 02:38 PM Go to last post
1 549

X3 bar? Which resistance band set for work?

Hey all, quick question. I wanted to pack some resistance bands in my backpack for when I have a long slow day at work. I saw the X3 bar, looks interesting but very pricey. Honestly not looking for the fanciest, just something that will last me and give me a good workout with some...

roadkill0000‎, 11-19-2020 08:17 AM
11-20-2020, 12:58 PM Go to last post
5 728

Struggling with muscle activation

Hi there. This is my first thread on this forum. Finally decided to check in. So my question is. When i do back exercises i struggle to feel anything but a little bit of fatigue in the targeted muscles. Only been lifting for 1 month so i cant say im an expert, but i tried to read up on as much...

NewToLifting21‎, 11-18-2020 07:31 PM
11-20-2020, 09:23 AM Go to last post
19 1,223

Anyone ever have bone bruising

I’ve had bone bruising for months and I really would love to get it fixed Anyone ever had to deal with this It’s in my knee so legs are a pain to train

bheast69‎, 11-19-2020 02:15 AM
11-19-2020, 03:53 PM Go to last post
10 834

Femur to torso length test

Wasn't sure of the best place to post this. Sit on the floor with your back straight and hug your legs tightly to your chest with your feet flat on the floor. Where are your knees in relation to your shoulders? I don't know what 'average' would be, but my knees are about 4 inches higher than...

RapidFail‎, 11-18-2020 02:55 PM
11-18-2020, 08:37 PM Go to last post
3 816

Can l build huge quads with an Atx belt squat machine?

Is that machine a good Alternative for squats

Shswhwwnnw22‎, 11-12-2020 04:51 PM
11-18-2020, 01:34 PM Go to last post
16 2,021

Anyone swap every other workout heavy vs light/moderate?

I train for hypertrophy/aesthetics and typically stick to 8-10 reps for bigger movements and maybe 12-15 for smaller & isolation. I hit each muscle group 2x or 3x per week. Anyone who trains a muscle group at least twice per week consistently alter between a "heavy" day and a "light / moderate"...

VTLifts‎, 11-17-2020 12:35 PM
11-18-2020, 08:15 AM Go to last post
8 1,156

Wink im 16 years old and im trying to to get in shape

I want to be able to be in shape because in 2 years i want to go to the Air force and be able to complete any fitness test with no sweat. I just need help.

Trillx‎, 11-11-2020 09:34 AM
11-17-2020, 06:36 PM Go to last post
8 1,864

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