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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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09-28-2021, 04:32 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 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
615 1,109,836

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
0 206,812

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
553 1,039,777

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
494 943,785

Back ache after doing bodyweight squats

Usually only 20 reps is enough to trigger this ache later in the day. The pain is not felt until I jump or run/jog which induces a light feeling of pressure on my lower spine with every step/bounce. This is the second time, except the 1st case of squat induced back ache was even lower, just...

T150‎, 09-10-2022 04:42 AM
09-11-2022, 12:47 PM Go to last post
5 578

Bench press limits.

What is possible to bench naturally? More specifically, what is possible in terms of body weight percentage and/or weight class. I recently hit 290lb @ 147lb BW and my preconceived notions of what was possible kinda fell apart. 290lb didn’t feel like a wall, but a stepping stone. There is still...

Lizzy3200‎, 08-30-2022 07:48 AM
09-12-2022, 01:40 AM Go to last post
9 1,147

Bench Press Plateau 95lbs

Hello. I've been training pretty seriously since last april or so but up until this summer I was doing a very bad program as well as was in a calorie deficit for most of the time so I understand why I didn't make much progress at first. However now I'm in a surplus and doing StrongLifts 5x5, seeing...

BusterBossJR‎, 09-28-2022 05:35 AM
09-30-2022, 11:42 AM Go to last post
19 655

Best stretches for calves?

I do a lot of calf raises but they always feel very tight the next day and makes it a bit difficult to straighten my legs fully without feeling some mild discomfort. I used to have the same problem with biceps after doing curls if I didn’t stretch afterwards. Are there specific stretches for...

Upperlower‎, 09-10-2022 05:47 AM
09-10-2022, 11:25 PM Go to last post
9 778

Question Chest shape

So I work my chest in a variety of exercises, mixing up BB Bench, to Dumbbells and cables. But I've noticed the lower edge of my pecs seem to be outer dominant (as in, I lack size in the centre lower part, which gives a sagging/drooping look towards the outer edge), what's the best way to work the...

Jimbob_squarepants‎, 09-16-2022 11:28 PM
Yesterday, 11:47 AM Go to last post
4 661

Compound Lateral raise

Hi all, First post here, I had a dig around the forum and the net but couldn't find much useful information. I am curious about lateral raises, extending all the way above your head, like a snow angel if you will... or the motion you would associate with a jumping jack/star jump. All I can...

andrewmurray86‎, 09-15-2022 04:53 PM
09-16-2022, 01:33 PM Go to last post
7 827

Could this squat-caused back pain be due to muscle imbalance?

I have some pain in the right side of my lower back. It usually doesn't hurt unless I'm bending over for a while, or I'm squatting (it's the worst while I'm re-racking the weight). I don't get the pain doing any other exercise, and I didn't begin to feel it until I began squatting on the heavier...

erigni‎, 09-15-2022 03:43 PM
09-28-2022, 04:01 PM Go to last post
17 1,193

Question Difference between leg presses that are horizontal,45 degrees, etc?

Do they target different parts of the legs? I'm specifically curious about the 45 degree leg presses, horizontal leg press with a horizontal back pad, and a horizontal leg press with an upright back pad.

ericchxng‎, 09-09-2022 03:06 PM
09-09-2022, 03:42 PM Go to last post
2 491

Question Do you ever Follow Dr Mikes SFR Stimulus to Fatigue ratio rule?

SFR stands for Stimulus to Fatigue Ratio, a term coined by . SFR refers to the ratio in which an exercise produces hypertrophy adaptations versus how much fatigue it generates. An example of an exercise with a bad SFR would be someone who performs the bench press to build the pecs and who doesn't...

Samskihero‎, 09-16-2022 03:09 PM
09-21-2022, 04:12 PM Go to last post
19 1,012

Dominant arm muscles smaller than non-dominant

Ok folks this is a head scratcher for me. I understand that muscle size/shape is not a guarantee of strength, because my left traps and triceps are noticeably larger than my right (dominant). Oddly the biceps are the opposite but not by much, which seems normal to me. Although, my left...

BadGaskets350‎, 09-12-2022 06:09 AM
09-12-2022, 06:28 AM Go to last post
2 541

Dumbell Pullover

What muscles does this typical target more? Chest or Back? Or is it useful to use for both? As in a full body workouts where your doing 10-12 sets per week on best and chest you can do this exercise and say do 4 sets but it hits both so your Woking 14-16 sets for back & chest?

Walker147‎, 09-09-2022 09:34 AM
09-09-2022, 09:22 PM Go to last post
17 880

Form Check: Barbell Curl

d6K7DMlm3YQ I'd say this looks pretty clean from the standpoint of just being a standard barbell curl, although not perfect of course. For it to be a "strict" curl (which I'm not claiming), what would need to be different? For instance, I thought that a proper strict curl required the elbows to...

EliKoehn‎, 09-22-2022 10:21 AM
09-25-2022, 03:48 PM Go to last post
5 672

Four day split recommendation

Hey all, I wanted a recommendation for a split that would fit in this schedule: Monday: Tuesday: Thursday: Friday: I remember seeing a split with different levels, and intermediate was exactly like that. I prefer free weights over machines, so that has to be considered.

GH5lhan05hO5GXs‎, 09-14-2022 04:27 PM
09-14-2022, 06:19 PM Go to last post
3 626

Front squats...

Want to start fierce 5 but any plans I see with front squats I avoid because no matter how hard I try I can't get my ****ty wrists into position to do them or loft my elbows high enough (because of my ****ty wrists again) I have a slight injury in my right wrist I've worked through for years I...

MozYNWA‎, 09-27-2022 01:32 PM
09-27-2022, 03:57 PM Go to last post
4 305

Question Give me the best bench progression for beginner

So I got my bench to 185 lbs or 135x12 reps but I've been stuck the past 3 weeks,so should I run some bench program or continue to add weight when I hit 5 reps on my first set cause that's what I've been doing and suddenly I'm stuck,dumbbell press went up from 50s to 60's for 6-7 reps squats and...

Darkseidd21‎, Yesterday 05:20 AM
19 598

How can I get big thighs without barbell squat?

Currently I am working on fixing a bad case of cervical kyphosis (military neck) I struggle to get the bar in position without any weight. On the leg press machine I can hit 7 plates on each side for 3x5. Squat machine 5 plates each side 3x5. The rest of my body is developing at an awesome rate and...

krunchymage‎, 09-25-2022 06:51 AM
09-30-2022, 05:58 AM Go to last post
9 806

How many dog lifts can you do?

The last time I tried (42 years ago) I could do 10. 10 is kind of a pointless number, since there are 2 other variables. Your weight and the dogs weight. So I developed a dog lift standardized formula. (dogs weight/your weight) x repetitions = doggie score. For me, it would be (80/125) x...

paulinkansas‎, 09-11-2022 07:14 AM
09-11-2022, 07:14 AM Go to last post
0 516

How many exercises/variations do you use in your program?

What is too much? Should I repeat an exercise at least once a week? Or can I use more variations? I think I use too many, especially for the posterior chain and arm isolation, because I like a lot of them and I don't want to give up on them. Bb stiff dead, hexbar rdl, I also would like to get...

jaxqen‎, 09-16-2022 03:49 PM
09-27-2022, 07:03 PM Go to last post
7 726

How many pushups can you do?

I just completed a wellness assessment at my gym, with caliper bodyfat measuring and a few other basic tests, one of which was to see how many pushups you can do. I went into this fasted (though I'm not sure that makes a big difference) and was able to do a total of 39. That was honestly lower than...

EliKoehn‎, 09-06-2022 06:24 PM
10-02-2022, 11:10 AM Go to last post
22 1,902

How much weight can I reasonably expect to deadlift without injuring myself?

I'm natural. This week I am hoping to pull a 3.13x bodyweight deadlift, but there has been uncertainty in me because I don't know how much weight I can safely pull as a natural without causing serious injury to myself. I know that this uncertainty will prevent me from giving it my all when the day...

erigni‎, 09-29-2022 04:08 PM
10-01-2022, 05:57 PM Go to last post
13 640

Hyper mobile elbows

Wondering if anyone else here has hyper mobile elbows and how this affects their lifting? My elbow go well past 180 degrees to lock-out. I do lock out for all pressing movements but suspect that this limits my strength progression (I just hit a bench PR of 62.5kg or 137lb for 8 reps and have...

RapidFail‎, 09-25-2022 05:08 PM
09-26-2022, 09:11 PM Go to last post
2 358

I only do leg extensions for quads and leg curls for hams. Is it enough?

Hi there. Just started lifting 6 months ago, but i only started caring about my legs like 2 months ago. I have a home bench, barbell, dumbbels, its pretty much a home budget setup. My bench is set up with a leg extension and leg curl accessory. I dont aim to be a pro bodybuilder nor a...

polcsek10‎, 09-17-2022 09:39 AM
09-22-2022, 07:09 AM Go to last post
29 1,544

Unhappy I'm doing lateral raises wrong?

I think I'm doing lateral raises wrong (and front raises). I've been working out for about 10 months but I don't think I've been seeing much shoulder progression. Currently I use 15.5KG (34.17lbs) on my shoulders but I don't actually reach the top of my shoulder line. O___ < what they do | ...

captainavery‎, 08-30-2022 12:48 AM
09-06-2022, 02:02 PM Go to last post
15 1,117

If you've taken time off the gym, should your first day back be a full body workout?

I only took 4 days off so I should be okay (right?), but when taking off less than 2 months, should you first day back just be a full body day to allow blood flow and avoid DOMS after future workouts?

SANTAN14‎, 09-05-2022 02:05 PM
09-11-2022, 07:42 PM Go to last post
4 994

Incline bench press

How far up should you set the bench to do an incline bench press?

MarkGarro95‎, Today 10:50 AM
0 65

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