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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
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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
9 Pages
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10-17-2018, 10:05 AM Go to last post
240 573,242

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
494 794,016

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
718 793,061

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
556 879,906

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
0 152,761

Form Check: Squat

Please provide feedback. Thanks!

slimchopra‎, 11-09-2020 08:29 AM
Today, 07:56 PM Go to last post
19 1,606

Barbell vs. concentration curls

Which do you prefer for well-rounded biceps development and why? Loading potential aside. Context: I do regular grip BB curls 2 times/week and in addition to stalling pretty significantly, I’m experiencing wrist pain (I don’t own an EZ curl bar to use instead). I’m happy with how my biceps have...

Xpiro‎, 12-01-2020 08:53 PM
12 609

Help with leg workouts using dumbbells only

I'm stuck at home using dumbbells only which I love for upper body exercises. I'm not loving it as much with leg exercises though. I tried doing squats with the heaviest dumbbells I have, and I can only do as many reps as my shoulders and forearms permit me before they burn out. I also barely feel...

Liberal3lite‎, Today 07:33 PM
1 27

Keep cutting with calisthenics or go on maintanence?

Started cutting last month and dropped down from 169 lbs to 159 lbs. Been on a 2 lb per week weight loss and I feel good physically and actually never lost any strength. I live in SoCal and there's a possibility of gyms closing up due to some new policy regarding the rona. Should I keep cutting...

metallick‎, Today 07:27 PM
Today, 07:27 PM Go to last post
0 54

If you could pick 3 back exercises....

A vertical pull, a horizontal pull and a lighter upper back exercise, what would they be? Mine would be: Vertical=Straight arm pulldown Horizontal=Chest supported row machine Upper back=Band pull aparts

BeginnerGainz‎, 11-29-2020 06:49 PM
Today, 06:13 PM Go to last post
22 1,173

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
204 Pages
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6,101 694,180

Body Position on Leg Press Machine?

This is the exact machine my gym has: The whole time i've used this press, as most I'm sure, I have just slumped into the seat, letting my lower back conform to the curved bottom. I've never felt like I could get a good ROP as I would feel it too much in my lower back if I came down very far....

smokinal‎, Today 06:29 AM
Today, 11:48 AM Go to last post
4 265

Best accessories to fix the "middle" sticking point on bench press?

The bench press is a lift I regularly struggle with. I've started a cut the last month. Within these past few weeks. I was able to overcome my plateau from my bulk somehow, going from 135 x 3 (something I struggled for months) to 150 lbs x 3. Usually whenever I fail a rep, it's in the halfway point...

metallick‎, 12-01-2020 11:26 AM
12 627

Anyone have experience with benching 4+ times a week?

Probably a stupid question but has there any one that have done this? What were your outcome? In my gym, most of the strongest benchers are dudes I see who do their sets on flat and the chest machines almost every single day. I do Lyle Mcdonald's GBR (upper/lower) and on my off days I just do...

metallick‎, 11-04-2020 02:24 PM
2 Pages
1 2
Today, 04:18 AM Go to last post
35 4,433

chin-up bar

I heard that doing chin-ups are a really good exercise to get good at. i have got no place to do them though- i was looking at bars to buy and i saw one at: I was wondering if anyone could check it out and see how it fits on. it says...

430spider‎, 11-16-2005 02:04 PM
Yesterday, 10:49 PM Go to last post
21 3,278

Chest not sore after workout?

Hello everyone! I just started working out seriously a week ago and I am a beginner, I did chest this morning and did flat bench dumbbell press 5 sets of 8 reps 35 pounds(warmup was 2 sets of 8 and 25 pounds) than I did arms after than hopped on the seated machine chest press to finish my...

imanoobbro‎, 12-01-2020 06:42 AM
Yesterday, 08:59 PM Go to last post
5 447

Poll Poll: How many different exercises do you do a week?

How many, and why not more or less?

MrKasab‎, 12-01-2020 07:34 PM
Yesterday, 12:59 PM Go to last post
2 386

Bench press plateu, what options do I have?

Male 42, 83Kg 24% body fat give or take. Currently consuming 1800 calories. Upper, lower body split. Training on MTTF and rest days are WSS. According to my training plan I should do 6-8 reps for 3 sets on my bench press. When I reached 8 I added on 1.25kg to each side of the bench.

PixelFive‎, 11-29-2020 01:04 PM
12-01-2020, 11:04 AM Go to last post
19 1,009

Question Beginnerish: What should I focus more on?

Hello, I have re-entered lifting after not lifting for 7 years, so I may as well be a beginner. Anyway, I wanted to get some input on whether or not I should just stick to the big compound movements alone, or add some muscle specific exercises to correct my posture on top of this. Current...

MrRFraley‎, 11-30-2020 05:43 PM
12-01-2020, 10:42 AM Go to last post
4 611

Unhappy Can't overhead press and probably soon bench press - need guidance please

I'm wanting to know if doing bench presses or pushups will suffice for my main pushing exercise. I basically have floating bone spurs in my elbows and any overhead or tricep work sets me back weeks , so it's only horizontal pushing exercises that don't hurt, so until covid is over I can't get it...

Mbt1990‎, 11-13-2020 04:13 PM
12-01-2020, 05:23 AM Go to last post
10 1,794

Leg press feet angle

Hi! I have a little question, didn't found answer elsewhere. I know that placing feet narrow on leg press machine you target outer quads more when performing this exercise, if you place feet wide you target inner quads more. But is there a proper angle of feet when performing leg...

tallbro‎, 11-30-2020 03:19 PM
12-01-2020, 04:45 AM Go to last post
3 554

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
12-01-2020, 03:43 AM Go to last post
26 3,612

Romanian Deadlift check

Trying to branch out from isolation moves and focus on compounds I was always too nervous to do for fear of having bad form and injury. I'm still learning but how is my form here? Any advice would be great.

Zschnack87‎, 11-26-2020 02:36 AM
6 1,238

Metabolic adaptation a legit thing? Worth having occasional periods of maintenance?

Not sure if this is the right thread but it is one of the more active ones; I am cutting right now as a 5’6 160 lb male, having around 1500 calories per day. I am losing 2 lbs a week yet I have yet to lose any strength in any compound or isolation exercise- even making progress on my bench (my...

metallick‎, 11-30-2020 04:56 PM
11-30-2020, 06:36 PM Go to last post
3 549

Shoulder press/development question (injury related)

Bit of background. Lifting for 15 years, I've always had shoulder issues, usually due to going too heavy on the OHP. I've asked people to check my form which is always good. I think it's mainly due to a connective tissue disorder I recently found out I have but nothing can be done about that. Heavy...

cam1987‎, 11-25-2020 05:10 PM
11-30-2020, 03:58 PM Go to last post
11 1,366

Smith machine squat

Hi, Wanted advice on best way of performing squats with a smith machine. I see people perform squats with their legs way forward such that their back is perfectly straight (slide against the wall kind of thing). I normally perform them as I would perform a normal back barbell squat (with...

stephaniegalea‎, 11-29-2020 12:29 AM
11-30-2020, 02:20 PM Go to last post
8 878

Limited in what I can, possible imbalance worries?

Due to muscle tightness/strain in my pelvic floor, I’m not allowed to do squats, deadlifts or any core work (or anything involving tension in thr core). Haven’t been able to do this for the last 5 months. I am however able to do basically everything else as long as its not extremely heavy or...

chrismanop‎, 11-27-2020 05:48 PM
11-30-2020, 01:52 PM Go to last post
6 1,048

RDL. Where to bring the bar to?

Been bringing the bar down until it hits my knees. Lower?

kauseemcee‎, 11-04-2020 12:25 AM
11-30-2020, 12:43 PM Go to last post
13 2,478

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
11-30-2020, 12:38 PM Go to last post
7 2,344

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
2 Pages
1 2
11-29-2020, 10:35 AM Go to last post
30 3,478

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