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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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06-25-2021, 12:55 AM Go to last post
787 1,174,346

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
240 656,692

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
494 884,394

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
718 885,100

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
1 2 3 4 5 ... 19
05-17-2018, 03:35 AM Go to last post
556 974,217

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 1,553,576

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 1,045,073

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
0 185,680

Arrow For athletes: Two exercises I recommend for increasing vertical jump

Athletes looking to improve their vertical jump? These two exercises will help. Share with your fellow teammates! qNbbrjCJgzo

majj268‎, Today 08:00 AM
0 65
4 1,131

Getting a stiff neck after high bar squats.

Hey guys so I’ve been transitioning from mainly doing low bar squats to high bar and I’ve been having some issues with having a stiff neck afterward. I’m not a new lifter, and can squat just under 500. When I setup, I’ve been trying to keep it off my neck by shrugging the shoulders up. I think...

Pops1085‎, Today 06:32 AM
1 104

Calling anyone interested in a friendly strength competition for this spring/summer

Last fall, a few of us took part in a competition/collaborative effort where we uploaded our lifts and challenged each other to greater progress. It was fun, and to the best of my knowledge all of us made improvements. My squat is finally out of pathetic territory but still needs a lot of work...

EliKoehn‎, 03-26-2021 06:50 AM
30 Pages
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Yesterday, 05:41 PM Go to last post
892 102,674

Favorite exercise for traps and lats?

Good day all. I'm returning to lifting after taking too many years off and doing it for mostly fitness and body composition, not competition. The two muscle groups I'm struggling to connect with are my traps and lats. In both cases my secondary muscles give out long before the target muscles do....

BadGaskets350‎, 08-30-2021 01:33 PM
Yesterday, 03:48 PM Go to last post
22 2,741

The elusive one arm pullup

Curious if anyone here achieved this feat, and if so how did you train for it?

EiFit91‎, 09-14-2021 11:10 AM
Yesterday, 03:05 PM Go to last post
14 602

High rep squat for hypertrophy ?

Hello, i have a question. I train calisthenics, hypertrophy focused PPL split. On my leg day, i do just pistol squats, glute bridges, hamstring curls and calves. I want to add 1 more quad exercise to my pistol squats. I was looking on internet and bulgarian split squats is a good option, but i...

Shakewhey‎, 08-30-2021 03:30 AM
Yesterday, 08:53 AM Go to last post
29 3,273

Is it good to do a compound lift till failure?

I only have 315 pounds in plates yet so I was thinking instead of doing 5 sets I usually do for 8 reps on compound lifts, I can do 2 sets of 8 then last one to failure and then I can overload reps on that last set every 1 or 2 weeks. So like if I squat 315 10 times for last set, I can aim for 11-12...

Saiyanbrahh‎, 08-29-2021 03:57 AM
09-14-2021, 04:45 PM Go to last post
10 2,662

What exercises do you prefer to use partial ranges of motion?

Just curious to get everyone's thoughts. In general research favors using a full range of motion for hypertrophy but I think it's completely viable to use a full range of motion for some movements and a shortened range of motion for others, particularly when it will allow heavier loads to be used....

Heisman2‎, 09-13-2021 04:27 PM
09-14-2021, 01:44 PM Go to last post
8 737

RANT: R.I.P. Tyrbolift

For those with discerning tastes while they soak their toes in a nice cool pool.

chazzy1864‎, 06-23-2016 10:38 AM
217 Pages
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09-12-2021, 06:58 PM Go to last post
6,500 808,881

Best ways to target lower traps

A have a bit of rounding / anterior tilt on my left shoulder, I've seen a few physios in the past who have given me corrective exercises for my lower traps, mainly with resistance bands. These exercises seem pretty effective but Im now looking for something more 'gym-based'. The exercises...

ReboundReps‎, 09-11-2021 10:35 AM
09-12-2021, 01:42 PM Go to last post
13 1,091

Help With Developing The Tibialis Anterior

Every time I use the dorsi flexion machine, I feel the frontal part of my ankle being worked more than my tibialis anterior. I perform this exercise while seated. What are some adjustments I can make to properly target my tibialis anterior?

DhiszboiiCB1092‎, 09-11-2021 08:56 AM
09-12-2021, 01:59 AM Go to last post
5 807


Can anyone recommend any book/-s that are innovative and for natural bodybuilders preferably high intensity training?

Lionel6‎, 08-30-2021 09:24 AM
09-11-2021, 10:22 AM Go to last post
3 2,236

Question Home gym exercise substitution questions

So I have this home gym (not really mine, but I get to use it), and it's actually pretty well equipped. But of course there are some weights missing. I'm doing the Viking's Bare Bones program, and I made a few adjustments, please let me know if there are OK or if there are better once: Single...

VonMaterhorn‎, 09-09-2021 07:47 AM
09-11-2021, 04:42 AM Go to last post
6 1,159

Natural or not type of question

Saturday curiosity! My girlfriend does some home workouts after Caroline Girvan and she love them. I've seen some video of her where she looked quite muscular (I don't find it anymore) and I might have commented that "she must be on something because it's hard for a female to have those...

jaxqen‎, 09-04-2021 10:06 AM
09-09-2021, 10:15 PM Go to last post
6 1,843

Alternating exercises every week. Good/Bad/Neither?

My current routine has me training for 8 weeks using certain exercises, then taking a deload week, and when I come back most of my exercises change. For example, I'll do Flat bench for 8 weeks, take a deload week, then do Incline bench for another 8 weeks. Then it just keeps alternating like this...

GruntKC‎, 09-06-2021 12:25 PM
09-08-2021, 02:41 PM Go to last post
9 1,618

Working out Legs w/injury

Recently sprained my ankle and will not be able to put heavy weight on it for likely 2-4 weeks. Given the numerous benefits and importance of squats and deadlifts, what’s my best move? Currently cutting on fierce 5 novice routine, and only doing leg extensions and leg curls for legs on their...

Hombre7‎, 09-07-2021 09:24 AM
09-07-2021, 11:05 AM Go to last post
1 1,179

Not progressing on isolation lifts

Hi guys Been following fierce 5 since gyms opened in UK in April. I've been bulking and weight is going up. I'm progressing pretty well on all my compound lifts but I've not really progressed at all these past few months on the curls, triceps, face pulls and leg curls. I'm aware progress...

BlueDay93‎, 09-06-2021 11:45 AM
09-06-2021, 12:00 PM Go to last post
1 1,359

Muscle imbalance solution ?

Hey, quick question. I dont know how, but i get somehow stronger (and automatically bigger) rear delt on right side. Im not gonna lie, i was doing dumbell flys and i never felt it in my rear delts, but i some weeks ago switched to dumbell face pulls and i can finally feel like im hitting my rear...

Shakewhey‎, 09-04-2021 08:44 AM
09-06-2021, 09:38 AM Go to last post
4 1,642

Serious question. Working out only once a week due to my country's law?

Hi guys. Serious question. I'm from germany. I don't work on saturdays. I'm not vaccinated. I don't want the vaccine. So that's the point. On 11th Oktober this year ,we will get a New rule. Only vaccinated people can train at gym. Or people who have a negative Antigen test. Right now our covid...

Italianmobster‎, 08-27-2021 04:39 PM
2 Pages
1 2
09-06-2021, 07:12 AM Go to last post
31 5,055

Post Abs workout reccommendation?

I'd like a recommendation for excellent abs workout

fredbagz‎, 09-05-2021 07:41 AM
09-05-2021, 07:41 AM Go to last post
0 1,452

Single-Leg Leg Press For Sartorius?

Hello! My goal is to develop a more complete physique for my legs. I perform pressing compounds (Squats / Leg Press / Hack Squats) for overall size, vastus lateralis, and vastus medialis focus. I perform leg extensions / sissy squats for rectus femoris focus.

Camarija‎, 09-03-2021 09:19 PM
09-04-2021, 08:18 PM Go to last post
10 2,096

Why are my quads sore after either push or pull day?

Recently my lower quads have been very sore while sleeping. This occurs not the night after my legs session, but a night later, after an upper body session. . This really started occurring after I just started doing Romanian deadlifts and single leg Romanian deadlifts (but don't these primarily...

mileena202‎, 09-03-2021 11:03 PM
09-04-2021, 09:45 AM Go to last post
3 1,635

Smile Correcting badly rounded Shoulders

Hi, I’ve been doing heavy benchpress for over 10 years. And now I have a muscle imbalance in which the frontal head of my deltoids is a lot stronger than the rear head. Meaning that my shoulders are rounded forward or impinged. I think they call this “silverback”. This is not only bad...

mestizomad88‎, 09-02-2021 04:56 PM
09-04-2021, 05:21 AM Go to last post
3 1,847

Upper pec pain on Bench Press??

Hello, My bench press PR is 275, nothing impressive but not a complete noob. I am 99% sure my bench form is pretty good, not using too much shoulders etc. This is a weird issue I have been having for a while, I have quite a bit of pain in my upper pec while benching, even during warmups with...

Jeremy1818‎, 09-03-2021 10:19 AM
09-03-2021, 10:48 AM Go to last post
3 1,623

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