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Forum: Exercises

Post questions about specific exercises here.

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Sticky Thread Sticky: Ask an Exercise Science major anything

Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field. background in: biomechanics kinesiology exercise physiology athletic injuries all kinds of workout programming as well as advanced courses in...

y0lked‎, 07-12-2016 09:07 PM
35 Pages
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1,046 180,080

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
26 Pages
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10-08-2018, 07:25 AM Go to last post
760 699,996

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
8 Pages
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10-07-2018, 06:44 PM Go to last post
238 233,613

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
494 447,082

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
718 447,549

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
556 526,068

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
640 1,087,119

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 63,481

squat check please

Been trying to go as low as I can, but this is most I can go, while staying stable

bk1991‎, Yesterday 01:31 PM
11 225

Lightbulb Help me make a decision

My initial plan was to stop bulking and do an aggressive PSMF-style three week cut when I reach either: - Bench 1RM of 100 kg (220 lbs) or - Body-weight of 84 kg (185 lbs) The problem is, a few days ago I reached a bench 1RM of 98 kg (216 lbs), but my body-weight is already at 84 kg...

Dorich‎, Today 02:59 PM
1 75

What is the best cardio for skinny guys while bulking?

Hello there, I need to stay fit for my job however also need to gain strength and would like to gain some mass. I'm 6ft and 11 stone 3 I would like to get to 12 stone 5 I'm currently doing phul and eating above maintenance.

JazzyJon‎, Today 03:52 PM
Today, 03:52 PM Go to last post
0 43

Aesthetics for upper body and heavy strength training for lower body

I was wondering what kind of effects there will be if I did aesthetics for upper and strength for lower.... Will there be problems with coordination or etc

getswoleandbig‎, 10-13-2018 06:13 PM
5 244

Smile Push ups: reached a plateau. How can I progress?

Good morning, my name is Matthew, I'm a 23 years old guy from Italy ( so I'm not very fluent in English )and this is my first thread in this forum. I introduce my problem: nearly 4 months ago, I decided to start doing Push ups on a regular basis, every 2 or 3 days. I know that doing only this...

Boyadeh‎, Yesterday 07:18 AM
Today, 02:07 PM Go to last post
8 370

Create thickness in mid section (Abs and Obliques) after fat loss

Looking for some recommendations/guidance. I dropped a significant amount of weight. I went from 260 to 195. With all the fat loss, I have also gained some muscle during that time. I have some nice big biceps, and my chest is growing. Quads are exploding. These areas will be fine, as far as...

goku747‎, Today 10:59 AM
1 71

Thumbs up Why are Gymnasts so perfect?

Greetings to my fellow Spartans. I met a chap so perfect he looked like he was on PED's or modeled. He was shy of 6feet, 5'10ishh or somewhere there. So jealous me asked him for a few tips on how to look as perfect as him in a cost effective way and he told me he's a gymnast and doesn't use...

Sigmaguy‎, 10-13-2018 01:44 AM
2 Pages
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37 856


I have been doing sldl for about 6 months and its a great exercise .. but until yesterday i thought i was doing rdl’s.. Which is better to target the hams and less lower back? Im doing sldl twice a week (one day with barbell and the other with db) + rack pulls on pull day .. is it too much...

Orelabergel1‎, 10-13-2018 03:32 AM
9 408

Reverse leg press question

I do reverse glute kickbacks on the leg press machine to target hamstrings. THe exercise involves facing backwards in the leg press (the large leg press machine thats on the floor, not the smaller version one) with one leg positioned on the plate and one leg against the back pad (with foot touching...

k102017‎, Today 12:20 PM
2 105

Lower back friendly overhead press

Trying to work around some lower back injury and wondering what could I do for overhead press which wouldn't stress lower back as much? Was doing dumbbell press but getting dumbbells into the position by kicking them up is out of question Been thinking about smith machine press, what do you...

HeMB‎, Today 09:47 AM
9 170

Struggle with chest growth

Ok, so i've been hitting the gym for about 2 years and a half or so, and i did get some noticeable gains, but I am not satisfied with my chest. I tried them all, BB, DB, supersets, dropsets, 2x week, etc etc. I was wondering what worked for you guys? any one struggled gaining some serious chest...

alfius7‎, 02-12-2012 03:48 AM
17 2,118

Bench, pendley and ohp and some questions

Guys, the pendley row should be the same number as your bench? for example if you bench two plates you must pendley row two plates as well? I'm asking for imbalance issues between pull and push. Another question. Currently im able to do 70 kg for 5x5 at bench. And for ohp i'm able to do 40...

Galiron‎, 10-13-2018 01:20 PM
Today, 10:55 AM Go to last post
5 252

Question Thoughts on wrist curls?

I have bitch twig forearms that I'd like to add some mass to. Are dumbell wrist curls an effective and safe accessory exercise for forearm muscle growth? I've heard some people say they can lead to nerve damage. Anyone achieve quality results with them?

ethanol14‎, 10-12-2018 03:14 AM
5 308

Shoulder Pain During Squat

Hi fella's I have a question when it comes to squatting. I struggle to hold the bar in place on my shoulders, it feels as though there is a lack of flexibility in my shoulders joints. I usually just carry on anyway, as it only hurts during the squat and it leaves not residual pain...

fourx‎, Today 10:30 AM
Today, 10:30 AM Go to last post
0 60

Question What is the highest number of reps you can front squat?

Hi everyone I just want to know how much can others rep out with front squat AND the percentage of the weight they use. Above 6 reps, my back starts to fail even around 70% of my max. Thank you for the input!

Akos89‎, Yesterday 10:51 AM
2 194

Pullups form critique - not feeling it in the lats

It's been years since I've done pullups. I just started doing them again last weekend. Started with 3x8 last weekend (body weight) and here are a couple of videos. Anything significantly wrong with my...

dzd17‎, Yesterday 05:23 PM
7 238

Pyramid question

Not able to make it to the gym so I have a makeshift home gym and I started doing pyramid sets and could use advice....right now I'm doing: Shoulders 2x10 warmups at 10lbs 2x10 at 15Lbs 3x10 at 20 Lbs (Flies,raises, and bent over flies) Then the same routine on shoulder presses but the...

LM8287‎, Today 08:06 AM
Today, 08:06 AM Go to last post
0 57

lunges vs hip thrusters for Hamstrings

Which one do you guys consider better for hamstrings or am I comparing apples and oranges

rlefebvr‎, Today 04:10 AM
Today, 07:32 AM Go to last post
6 208

New fullbody workout, advice needed!

Hi all. So I have just started training a month ago after 10 years out of the gym. I am training alone at the minute and am just wondering if what I am doing is correct or if I should follow a different routine. 5"11 and I weigh 85kgs. Currently I am doing 4x ass to grass squats. 75kgs...

Northernblues‎, Today 07:20 AM
0 109

Muscle soreness

Just curious, will you be less sore consuming 60 grams of protein oppose to consuming 20-30 grams after a workout?

BallParkJimmies‎, 10-12-2018 05:57 PM
6 279

Trying to bulk up my obliques with little success - Narrow waist (Progress Pics)

I'm pretty self conscious about how narrow my waist is. I have broad shoulders and wide hips/big legs, so it is pretty noticeable. When I started lifting ~4 months ago, I made it a focus of mine to add and increase heavy weight to my core/oblique exercises. Fortunately, I see growth in my arms and...

imnotchad‎, Yesterday 01:45 PM
Yesterday, 11:14 PM Go to last post
6 249

Hurt knee from doing upper body

I can’t find anyone else online who’s experienced this... When I train my legs they feel fine, BUT when I do upper body exercises like tricep rope pull downs or a bicep machine, it kills my knees from the force that pushes down on my legs. My knees hurt during the workout and are sore for a...

davidtn‎, Yesterday 09:08 PM
Yesterday, 10:24 PM Go to last post
2 107

What's the point of concentrating on eccentric movement?

Or even resistance on eccentric movement, other than hardcore doms. Seriously?

kwong486‎, 10-11-2018 08:50 PM
Yesterday, 09:17 PM Go to last post
19 643

Too fat for pullups , any point to try on a long diet ?

I made a thread on this in the last 2-3 weeks but the search thing is useless or I'm using it wrong, and I can't find it. I'm too fat / weak to do pullups, I could do 3x5 or so a few years ago. I'm 188lbs and ~29% BF, and on diet. Is there any real point trying to do them, or 'walk the plank'...

LordVader88‎, 10-13-2018 12:27 PM
Yesterday, 08:44 PM Go to last post
3 234

Post How long should I bulk?

Beginnier to all of this been lifting for about a month but didnt know anything about nutrition. So I did some research and starting my bulking phase. So my question is how long is it reccomend I stay bulking for before cutting? I'm age19, height 5'8", weight 115lbs. My body fat is about 9.3%....

dfhavoc‎, 10-12-2018 11:02 PM
Yesterday, 08:41 PM Go to last post
7 315

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