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Forum: Exercises

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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
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10-17-2018, 10:05 AM Go to last post
240 568,475

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
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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
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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 04:46 PM
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05-21-2018, 05:04 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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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
640 1,452,209

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
494 789,041

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
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Looking for core building exercises

I do most of the exercises, for some reason my core is really lacking, I got good upper body development, and good lower body, just my ab/obliques/torso area seems to be lacking very much. I do the main compounds. bench, deadlifts, squats, OHP. was wondering if there's any great core building...

2RDEYE‎, 11-10-2020 04:15 PM
11-11-2020, 12:05 PM Go to last post
8 897

Weighted Close-Grip Push-Ups instead of Dips

Anyone have any experience with weighted close-grip push ups. Kind of like diamond push-ups but a tiny bit wider hand position and a more standard hand position vs. making a diamond with your hands. I decided to lose the weighted dips and add the close-grip push-ups. Hoping to build the triceps...

360365LAWS‎, 11-08-2020 02:33 AM
11-08-2020, 12:53 PM Go to last post
5 549

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
3 418

Lower back pop from T bar rows

I tried to do my first set with more than I could handle on the T bar row and after the 3rd rep I felt a quick pop in my lower back. I instantly stopped. I started to feel very dizzy and having distorted sight for 20 seconds (that may have been a panic attack - which I didnt get in my life ever...

AndyBendy‎, 11-09-2020 02:12 AM
11-10-2020, 11:10 AM Go to last post
7 766

Sumo deadlift good for leg hypertrophy?

I'm looking for a main heavy leg exercise. Now I hate squatting. I just cant feel my legs working very good and I was never good at them. Which means I just couldnt train them hard enough. And I tried to get good at them for pretty much 8 months now, and I decided to give them up. I love...

AndyBendy‎, 11-03-2020 11:38 PM
11-07-2020, 07:02 AM Go to last post
10 1,167

15-20 rep range good for triceps and biceps?

First 2 sets I do 15-20 reps, 1 or maximum 2 reps shy from failure and the 3rd sets until failure. All with the same weight. This seems to get me the best and biggest pumps in my triceps and biceps. Is it a good indicator that this is the rep range that works for me the best?

AndyBendy‎, 11-10-2020 03:26 AM
11-10-2020, 08:55 AM Go to last post
6 706

Deadlift form check

Any advice for my deadlift form, this was at an rpe of about 8.

Barnaa‎, 11-14-2020 06:36 PM
11-15-2020, 08:37 AM Go to last post
3 1,003

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
5 537

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 4,466

Band Cuban presses

I never found any use for dainty corrective exercises like face pulls or prone rows, but currently I do band dislocates as part of my upper body warm ups along with dead hangs. I was thinking about adding Cuban presses with a light band, just wanted to know if anyone has any experience with the...

BeginnerGainz‎, 10-28-2020 04:31 PM
10-28-2020, 04:31 PM Go to last post
0 652

Wide squats instead as a hip extension exercise?

So my wife is my training partner, but she is dramatically short of patience, so trying to learn something especially in a public place is frustrating as she gives up easily. Currently we do similar lifts as it’s easier to gauge her progress and it makes her more comfortable working out in...

BeginnerGainz‎, 11-02-2020 03:27 PM
11-08-2020, 03:32 PM Go to last post
19 1,589

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
10 888

Does hex-bar deadlift hit the whole lower body?

I've been neglecting lower body in my home workout during COVID times and have the space for one piece of equipment. If my only lower-body exercise is the hex-bar deadlift, would that be enough to hit everything? Seems to me that it hits quads, hams, glutes, calves, lower back to some degree....

bulldog91‎, 10-31-2020 12:52 PM
10-31-2020, 02:10 PM Go to last post
4 1,127

Here we go again...

High possibility that there’s going to be another national lockdown here in the UK for 4 weeks but It’ll probably be extended much longer so gyms won’t be opened for a while. Seems like a national lockdown happens every time I start bulking ffs. Im going to eat at maintenance and basically...

Cautious1‎, 10-31-2020 02:32 AM
10-31-2020, 10:01 AM Go to last post
5 1,205

Calories during running

Im trying to figure out how many calories I burn when I go jogging/ walking as Im currently bulking and want to eat back the calories... I am doing cardio for fitness/ stamina purposes. I have an app called Strava which can tell me how many miles I run and walk. I have seen that for very mile I...

Cautious1‎, 11-06-2020 06:20 AM
11-08-2020, 11:47 AM Go to last post
5 763

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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Today, 01:13 PM Go to last post
6,070 687,067

Higher rep (15-20) low (mid shin) rack pulls, anyone else a fan?

I was burning out on RDL so I subbed in low rack pulls and am really enjoying them. When they're done with a decent ROM, full hip hinge and very submax loads they become a whole other beast of pulling, controlling the negatives and making the deload less harsh by putting squat pad "pussy pads"...

ChunkerFish‎, 11-09-2020 02:51 PM
11-10-2020, 02:38 PM Go to last post
11 819

Question [Question] Is this the correct weight for me?

Hi. Sorry if this is the wrong section. My target is only a fit body and to build muscle. I used to weight around 127kg, but then I started jogging for a year which gets me to 65kg now. But, I have this excess skin, I think, cause when I did push up or plank, you can see things sort of fall...

daim2604‎, 11-02-2020 02:02 AM
11-02-2020, 05:51 PM Go to last post
5 1,246

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
8 927

Upper body vs lower body volume

Hey, I’ve noticed that my lower body can’t handle as much volume as my upper body can (comparing larger muscle groups, such as chest to quads). It honestly might just be general fatigue on my leg days since my squatting and deadlift variations require more stability, therefore require more energy...

doubletake11‎, 10-28-2020 11:19 AM
10-29-2020, 05:35 AM Go to last post
4 782

Losing all strength on chest randomly. Help!!!!

So basically I train 6 days a week in the gym on a PPL split. On my chest day I do incline bench, regular bench, incline dumbbell press and flies. Usually everything is going ok with the first two exercises (some weeks I can lift heavier than others but that's normal I suppose). But when I get to...

Dream2BShredded‎, 10-29-2020 12:40 PM
10-30-2020, 04:48 AM Go to last post
3 895

Curl / Hammer Curl - difference negligible?

Everybody knows that in theory, hammer curls work more the forearm and brachialis, while supinated grip is supposed to be the superior exercise for full bicep activation...but we all know that it often doesnt work like that in practice, that supposed shaping movements are often all the same...

drunkenmaster1‎, 10-28-2020 12:47 AM
11-01-2020, 03:30 AM Go to last post
18 2,125

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
Today, 04:47 AM Go to last post
4 317

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
3 446

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
7 618

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