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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
1 2 3 4 5 ... 27
02-20-2021, 04:15 PM Go to last post
785 1,111,423

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
240 614,242

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
1 2 3 4 5 ... 17
05-21-2018, 05:08 AM Go to last post
494 836,469

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
718 834,978

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
556 921,409

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 1,500,732

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
615 995,118

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
0 163,608


alright, so I got stubborn ass biceps. I’ve been lifting for a couple years, and over the years I’ve seen significant gains in all of my muscles except for my biceps. sure they’ve grown a little, but definitely not much. I know genetics probably play into this at least a little because I have...

SouthpawMF‎, Today 11:05 AM
Today, 12:03 PM Go to last post
1 122

Average strength of males

What would you expect a newcomer to the gym and to exercise in general, in the 18 to 35 male demographic be able to lift on these lifts? Squat Deadlift Bench Standing press Power clean So I'm asking for untrained 1 rep maxes on day one.

Sun tzu‎, 02-21-2021 11:47 AM
Today, 11:37 AM Go to last post
23 983

Tricep long head exercises

What exercises do you guys use to target the long head of the triceps?

AlphaMentality4‎, Today 10:30 AM
2 119

Covid- No Spot Bench Question

So i'm wondering what the rule would be for going up in weight without a spot. So I don't have spot, and am my gym doesnt allow them now because of COVID. I guess if i'm stuck I could yell for help or roll it off but Id rather that not happen :) My last set i'm doing 3 reps and could...

Sjfrank‎, Yesterday 09:08 AM
14 365

overhead press vs. incline press w/ dumbbells

Is there more activation of the biceps and triceps in overhead press or incline press (30 degrees)? Also, can someone develop big triceps/biceps from doing overhead press and bent-over rows only? Can overhead press develop nice upper traps and neck or do you need to do additional exercises...

Liberal3lite‎, 02-22-2021 05:48 PM
14 739

How to incorporate Stairmaster into a routine?

I'm a little confused here....I see the Stairmaster mentioned as a good leg/glute builder, but also mentioned as good cardio. Some people say not to do cardio after leg day, but then how does Stairmaster get incorporated into a leg workout if it can hurt recovery? I plan to do a upper body/lower...

Chicago1287‎, 02-22-2021 12:55 PM
5 418

Thumbs up Need Help ~ testing T levels

Hello , Sorry I am new here and don't know were to post this. But I am a back yard scientist and like to actually do tests ( blood work/ bf% water test and so on) on things I try and document. So I need help to locate a doctor/place that will test my T levels without the whole "I feel bad...

Mad0nion‎, 02-09-2021 11:55 AM
2 Pages
1 2
Today, 07:18 AM Go to last post
53 3,515

Exercise for lower trap

I was wondering if anyone could recommend a good exercise for strengthening the lower trap. The two I've found are pull/chin ups and trap raises.

kharneth‎, Yesterday 09:36 AM
Today, 05:27 AM Go to last post
7 349

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
209 Pages
1 2 3 4 5 ... 209
Yesterday, 09:39 PM Go to last post
6,246 740,052

Low bar squat less respectable?

Been reading and asking around and it seems the general consensus is that low bar squatting is easier for most people, and enables greater poundage due to more muscle recruitment. That said, while some experienced lifters have a natural advantage with high bar, for many taller people with long...

EliKoehn‎, Yesterday 09:51 AM
Yesterday, 05:52 PM Go to last post
8 407

Why does my bench feel weaker?

I’m on allpro I failed bench on my last test day. And I’m approaching my test day again next week. I already feel like I’m going to fail bench again. That will be 10 weeks at the same weight on bench. If anything I feel like my bench is getting weaker. What could be the cause of this? ...

nezaboy‎, Yesterday 12:39 PM
Yesterday, 03:14 PM Go to last post
2 277

How to work towards doing a front squat?

Hi everyone I have been on my weight loss journey for 7 months. So far 76 pounds lost! Originally was morbidly obese. The question - I am having quite a bit of difficulty achieving the correct form for the front squat. I know for the front squat your back is supposed to be straight and not...

JohnnyRiptide‎, 02-19-2021 06:18 PM
Yesterday, 02:47 PM Go to last post
9 929

Lifting and hemorrhoids

Embarrassing subject but I'd like views from lifters who have the unfortunate experience of getting hemorrhoids after a heavy session of lifting. Generally it's due to your diet if you don't eat enough fibrous foods and then you strain too much on the toilet. In my case it happens when I strain...

xuerebx‎, 02-22-2021 01:38 PM
Yesterday, 12:40 PM Go to last post
7 460

Flat Bench (w/ or w/o slight incline)

Hello, I've heard some people mention benching with a slight incline and I'm wondering about people's knowledge and/or experience with this because I am considering it. I'm going to be following a program that includes only flat bench barbell pressing in terms of chest exercises (also overhead...

kharneth‎, 02-22-2021 12:37 PM
Yesterday, 12:16 PM Go to last post
11 570

Question Do you believe in “Myofibrillar and sarcoplasmic” hypertrophy?

The theory goes that: - Heavy weight, low reps creates hard, dense muscle - Light weight, high reps creates big, soft muscle Always sounded like broscience to me. Muscle is muscle right? Surely “soft” muscle would just mean you’re carrying extra fat (and to some extent, water weight)?

Ironface‎, 02-21-2021 01:56 AM
Yesterday, 08:19 AM Go to last post
26 1,057

fitness app effectiveness

Hi guys! Do you go to the gym or do sports at home? I am curious whether fintess applications could be a good alternative to visiting gyms. I've heard that today fitness app development is a very popular topic and there is a wide variety of such apps. If you are doing sports using such app, share...

sundyJ‎, 08-12-2020 08:46 AM
02-22-2021, 08:31 PM Go to last post
1 1,005

Handstand and lower back

Is handstand bad for lower back pain? Why? Can I do it without causing the problem? How? And are there any alternates or variation? Which one's?

ruyifimu‎, 02-17-2021 11:36 PM
02-22-2021, 06:19 AM Go to last post
1 887

French press

Hey, Recently started doing french presses with the ez curl bar as my main tricep excercise and i like it. But i find myself doing 2 different motions in the middle of the set, its strange. When im holding the bar ontop of my head and begin lowering it i do either 1 of these 2 things, 1 - I...

Fillip498‎, 02-22-2021 01:31 AM
02-22-2021, 05:44 AM Go to last post
1 450

Lightbulb Hi, a quick question about building biceps and arms in general

Hiya, new beginner armbuilder enthusiast here, a quick question please: is it possible just to train arms and how would that effect the amount of protein i will need to take if its just the arms and nothing else?

cosmic87‎, 02-21-2021 04:19 PM
02-22-2021, 12:41 AM Go to last post
6 578

Does flat bench press work entire chest?

I have heard people say you don't need to do incline if you just came off the flat bench (dumbbell or barbell) I mean is it necessary to perform incline on days when doing flat?

TopGeeza‎, 02-20-2021 11:36 AM
02-21-2021, 05:42 AM Go to last post
5 800

Leg Press - Glutes or Quads?

Just wondering what leg press hits more typically, glutes or quads? My glutes are fried from leg press, much more than quads. Wondering if this could indicate a slight imbalance. Oddly enough my glutes don't feel worked super hard squatting or deadlifting.

jademonkey‎, 02-19-2021 01:23 PM
02-20-2021, 12:06 PM Go to last post
11 909

Question More bodyweight = harder pull ups ?

Hello, i have a question. I train classic fullbody training 4x per week. I have bodyweight dips and pull-ups in my routine. Im bulking, so i gained some muscle mass and some fat (not many) for the time im bulking. I have no problem with regeneration or progressive overload, im getting stronger too...

BlackRack‎, 02-19-2021 08:23 AM
02-19-2021, 06:14 PM Go to last post
8 898

Thumbs up How to stay healty for a week without falling sick

This will help you boost your immune and build your body system,so that you won't fall a victim of diseases or to get infected.

abminu56‎, 02-19-2021 03:59 PM
02-19-2021, 03:59 PM Go to last post
0 643

Questions about progressive overload on fierce 5

I put a table with my exercises and weights. Is the progression on bicep curls too quick for a program that only does an exercise once a week? I made a thread about doing to tricep press downs and a few people mentioned about adding reps before adding the next weight (because the machine...

hcuraB‎, 02-18-2021 06:06 PM
02-19-2021, 04:20 AM Go to last post
6 934

Unhappy Hamstring curl alternative for sciatic pain?

Hello, I am looking to develop large thighs & in the past, I have enjoyed the isolation & "pump" that lying hamstring curls give me. I took a break from working out due to poor mental health, but now that I am back starting again, I am afraid of the crippling sciatica I have experienced...

venividibitchy‎, 02-19-2021 02:05 AM
02-19-2021, 02:15 AM Go to last post
1 765

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