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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
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Yesterday, 07:37 AM Go to last post
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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 10:07 PM
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02-19-2019, 02:05 PM 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
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10-17-2018, 10:05 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 09:10 AM
17 Pages
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05-21-2018, 05:08 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 04:46 PM
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05-21-2018, 05:04 AM Go to last post
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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
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05-17-2018, 04:35 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 10:59 AM
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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
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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 70,360

Deadlift more than double bench press

Is it okay for my deadlift to be more than double my bench press? I bench 2x a week but only deadlift 1x a week and have been doing both for the same amount of time. It seems wrong. My deadlift is 170KG (375lbs) whereas my bench is 75KG (165lbs). Both tested last week. When I first began...

F19AK‎, Yesterday 04:24 PM
3 204

High & low bar squat

Recently decided to swap conventional deads for sumo for a 8 week training block. I was wondering should i swap out low bar squats for high bar?

Davinci515‎, Today 05:51 AM
Today, 10:42 PM Go to last post
4 153

I failed in squat

I did a squat, i went down, in the 8 rep I got to failure and could not get up, i got stuck with the weight down and did not know what to do, I bent down to put the barbell, I managed to put it on the safety bars, but the saftey bars were right down and I had to bend down a lot, Now my back hurts...

roeideri‎, 02-15-2019 11:59 AM
15 523

Deadlift : rest between reps

How long of a rest between reps is too long before a rep isn’t considered part of the “set” I usually take 1-3 seconds between reps to reset and brace, but sometimes as long as 5-10 seconds

Hannahp21‎, Today 05:44 AM
4 166

Cardio or weights?

I’ve been going to the gym for a couple months now and have seen some progress, but recently it feels almost as if I’m getting fatter. Do you think I need to increase my cardio or spend more time lifting weights? My diet is pretty well balanced - - I eat a lot of protein and keep my fats and...

alexb106‎, Today 05:20 PM
2 97

Front squats, hex bar deadlifts, and seal rows

Due to a recent low back injury I’ve swapped low bar squats for front squats, conventional DLs for hex bar DLs and barbell BORs for incline chest supported rows with dumbbells. Due to the nature of the lift and the injury itself I can’t front squat much weight, and I can only hex bar DL 80-90% of...

coeur‎, Yesterday 03:55 PM
6 169

Chest lacking

My chest seems to be lacking, I have done plenty of incline bench and decline and isolation for chest any ideas on how I can bring my chest out? Also been working with landmine press the past month, I want a chest where you can visibly see through tshirt, I'm 16% body fat rn will it look bigger...

Langstaff420‎, Today 06:54 AM
14 237

Lightbulb Any good ways to track reps over time?

Hey guys, pretty new here! After years of working out I still haven't found a great way to track reps, weight, and overall performance other than writing everything in a notebook. I want to be able to look back and know exactly how much I've improved and what needs work. At the gym I used a...

bayarea501x‎, Today 04:55 PM
2 94

Smile Can I lift with 35 hour gap between sessions?

I got back home really late today. Trying to carb cycle so I had my workout day calories and carbs today and didn't manage to hit the gym before it closed. My main goal is to shred fat while preserving/gaining muscle mass (body recomp). I'm a newbie lifter so should be able to achieve this. Diet is...

lilbiscoff‎, Today 05:26 PM
2 112

Help needed on getting six pack (pics)

Hey, been cutting recently and sitting at 8% body fat. Still can see any abs. Should I quit cutting and focus more on core exercises? I’ll try add pics below. Thanks.

K1ngtony‎, Today 11:45 AM
7 163

Trap Bar Deadlift form critique. I am on Lyle Mcdonald's GBR. I typically do deadlifts once a week for 3x5, doing squats 3x6-8 on the other day. I have been having some bad lower back DOMS from my last squat session a week ago that hasn't quite recovered for...

WapanCakes‎, Today 06:19 PM
0 71

Help re HIIT for Bad Knee

Hi, I had an operation last January to repair a torn cartilage in my knee and unfortunately I didn't go to plan. I now can't do any exercises that involve kneeling or bending the knee - they end up increasing the swelling and can leave me in pain for a few days. I previously did crossfit and...

1donn‎, Today 03:20 PM
Today, 04:35 PM Go to last post
4 97

More recovery time = faster results?

I've been training for a shred following a three day split and feel like I get better/the same results if I wait two-three days before lifting again versus lifting every day. I keep up with my protein intake. Is this placebo? Am I not giving my muscles enough recovery time?

BeastmodeLEE‎, Yesterday 07:24 PM
4 227

Dips - where to put em

Hey all, Where do you put your dips? I have a hard time deciding whether to put them in the end or after chest workout. So just looking for your experience. I'm doing the following: 1. Bench (flat - BB) 2. OHP (Standing - BB) 3. Dips (BW) 4. Pull ups (BW) 5. Seated rows (wide grip -...

2Seconds‎, Today 02:09 AM
4 187

OHP Form

So I'm new to lifting and was doing the OHP (following fierce 5 program). I was locking my knees so I wouldn´t use leg drive in the exercise, and when doing squats (with much more weight) people lock the knees so I didn't thought it would hurt me. But then a female instructor of the gym came to...

joaogil1999‎, Today 12:18 PM
Today, 12:29 PM Go to last post
1 97

Unhappy Why am I still sore?

So 4 days ago I lifted getting 3 sets of 8 on the following workouts Abdominal Crunch - 90 lb Torso Rotation - 170 lb Abdominal (top) - 115 lb BW Back Extension - 50 lb Then 3 days ago did legs with the following 3 sets of 8 Seated Leg Press - 300 lb

redjohn88‎, Today 05:19 AM
Today, 09:10 AM Go to last post
1 138

Metabolic stress - what is it exactly ?

it means training for pump , does it mean like high reps and short rest periods ? and is it a must in my training program ? I mostly use progressive overload and slow negatives as main methods .. but of course I get a pump during my trainings + I do feel the burn during isolation exercises and...

Orelabergel1‎, Yesterday 01:08 PM
4 228

Smile Plank exercise

Hello. I have been trying to find out what you should do before you plank. I can plank for 3-4 minutes semi-regularly and usually try to drink 1/2 cup of water before. It is usually done first thing. I am now wondering because I have not been able to find out anywhere if I should be eating 1-2...

aplank444‎, 02-18-2019 03:13 PM
11 405

Pectoralis minor exercises

So my chest gets hit twice a week , first on upper day where I do bb bench press and second on push day where I do db bench press , bb incline bench press , machine chest fly . And I read that the pecs minor get hit with dips .. what other exercises hit the pecs minor ? Should I add to my routine...

Orelabergel1‎, Today 03:48 AM
0 119

swap flat for decline press?

My current push day is Incline DB press Flat DB press Pec dec/DB flyes Seated dips Standing db lateral raises OHP 2x tricep exercises

Mmjk1500‎, Yesterday 02:34 AM
7 355

Incline Bench vs Dips

Which is the better size builder for chest? And overall strength?

themanth3myth‎, Yesterday 03:47 PM
Yesterday, 10:51 PM Go to last post
4 168

Will Muscle Memory Help Me After 2 Years?

I am not a very muscular guy, 5'10" with a body weight of 71kgs. During the period of time when I worked out(1.5 years), I made some good gains that I personally liked on myself. During that time, I also went through some shoulder injury and had to quit working out. However, that lay off has lasted...

Vincentsick‎, Yesterday 02:39 AM
Yesterday, 09:16 PM Go to last post
4 274

Different Types of Rows

I seem 2 be able to go really heavy on seated rows. At least 40lbs more than BB rows. And all the while keeping good form. Is there a reason for this?

Gareth‎, 12-03-2003 06:07 PM
Yesterday, 08:49 PM Go to last post
10 1,044

Squat, Bench Strength Compared To Deads

Just looking for a reason as to why my deadlift is so high compared to my squat and bench not saying my deadlift number is impressive its not but its a lot higher than squat and bench I'm just starting properly lifting so i know my numbers are really weak but my deadlift is so strong compared to...

felix432‎, Yesterday 12:23 PM
Yesterday, 03:08 PM Go to last post
2 187

light rep scheme for hypertrophy?

For light days, what is the "usual" or an effective light rep scheme for hypertrophy? For example my heavy days I do 3x8 or a reverse pyramid 1x4, 1x6, 1x8... but what is a good scheme for light days but still hypertrophy.

WhenUrSalty‎, Yesterday 10:11 AM
Yesterday, 01:27 PM Go to last post
6 269

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