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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
26 Pages
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06-25-2020, 02:19 PM Go to last post
779 1,007,288

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
240 517,946

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
494 736,852

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
718 736,600

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
556 823,238

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 1,399,166

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
615 895,773

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
0 138,085

Thumbs up Introducing the FitJo app

Hey everyone, Developer and fitness addict here. I've just published my newest app "FitJo" to the Google Play store and I was hoping to get some feedback from the fitness community on it. In short, it's a digital fitness journal (FitJo) that helps you quickly record your exercises, sets,...

jtmuller5‎, Today 10:19 AM
Today, 10:19 AM Go to last post
0 6

Reduce weight to half method

I've heard in a video a procedure for building muscle faster but i can't recall its name rn, it said to exercise with desired weight (dumbbell for example ) until you can no more and then reduce the weight to half and repeat until you can no more again. Has anyone tried this and seen any...

Ag3ntBuBu‎, Yesterday 06:12 PM
Today, 10:11 AM Go to last post
6 189

Can any body suggest me best chest workout?

iam 25 year old my lef arm is weak as compared to right i think i can make it stronger with a healthy chest work out.

Kashif1624‎, Today 04:45 AM
3 174

Overhead barbell press vs Seated dumbbell press

I want to know your thoughts on standing barbell overhead press vs seated dumbbell overhead press. I'm currently doing the standing barbell press as my main shoulder movement. but as i progress to higher weights i feel some minor pains in my lower back ( this is probably from hyper-extending my...

phoenix0096‎, Yesterday 02:33 PM
Today, 04:42 AM Go to last post
18 438

Workout help

Ok so i used to be 360 pounds at 6 foot 3 ive lost the weight and now at 200 pounds im looking to get to 220 with lean mass ive got a good calorie range now while i was losing weight i was puting on some muscle doing 12 reps 5 sets on pretty much as many exercises as i could dumbbell curls hammer...

Reonreformed‎, Today 02:27 AM
Today, 04:15 AM Go to last post
2 155

Olympic vs standard body interactions

Never really got a chance to work with them as I just picked up an olympic bar & plates(Rep sabre/cast irons) a few days ago, but I kinda noticed something. The bar feels just massive compared to my other standard. So I put 30lb added onto my standard, compared it to the olympic just as it is(it's...

TheShadowMan‎, Yesterday 03:52 PM
Today, 02:08 AM Go to last post
2 177

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
197 Pages
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5,887 630,221

What could I be doing wrong with step-ups?

I do them with 35 lb dumbbells for 12-15 reps and feel a lot in my back and traps but not legs. If I go lower than 35 I feel nothing.

ckaep12‎, Today 12:13 AM
Today, 12:13 AM Go to last post
0 150

What could I be doing wrong with my squat

I every so often mildly pull a muscle around the lilac crest, internal abdomen oblique which then has a pain if I lean forward (but it depends on how I lean forward) The area I'm referring to can be found at this link ...

DaDude2020‎, Today 12:09 AM
0 138

Question Can't stretch lower back?

I can't stretch my lower back.. it gives me no resistance what so ever. All of the stretches such as the child's pose leave me feeling nothing. I'm assuming it is because my lower back is not tight but I am trying to correct some back pain due to anterior pelvic tilt. The only stretch that I can do...

ve1ocity32‎, 08-07-2020 09:28 AM
Yesterday, 11:42 PM Go to last post
3 392

Is this a good leg routine or not

Leg extensions Leg curls body weight Bulgarian squats Weighted calf raises

kishennayee‎, Yesterday 05:23 PM
Yesterday, 09:53 PM Go to last post
16 344


I’m doing the fierce 5 intermediate plan and on lower B he has RDL. Now I love my regular deadlifts but he doesn’t list that as a substitution for the RDL. So when I do the RDL I feel a lot of my back being worked like the lower part of it. I’ve looked up videos and can’t seem to get it because I...

Calikid32190‎, 08-07-2020 02:40 PM
Yesterday, 12:14 PM Go to last post
15 569

Lack of connection between upper Lat and Rear Shoulder.

With me the lat starts developed from its lower part till the middle part and just before it reaches the connection with the rear shoulder, it's empty. This empty space (a clear separation) between the upper lat the and the rear shoulder makes it look incomplete. I look like as if my lat begins...

Kotsobali‎, 08-04-2020 03:57 AM
Yesterday, 09:42 AM Go to last post
4 912

Question Chin-ups for biceps ?

Hello, i want to ask something. I train classic fullbody training 4x per week. I train only fullbody compound movements like squats, deadlifts, bench-press, pull-ups, etc. so i dont have any isolate movements. Still, i have in my workout plan barbell biceps curls for biceps 1x per week. I dont say...

wariorpolni‎, 08-07-2020 05:39 AM
08-07-2020, 08:10 PM Go to last post
3 363

Question Weak glutes, hamstrings and abdominal's

Hey Guys, I have found that I have weak glutes, hamstrings and abdominal's. I am currently following Fierce 5 novice full body 3x a week and have noticed with some lifts my weaker or lagging muscle groups don't activate but my strong muscle do. I would like to know how I could improve or target...

fattofame3‎, 08-02-2020 12:21 AM
08-07-2020, 04:39 PM Go to last post
15 1,292

Strange muscle dullness/tingling

I’m going to physical therapy and getting acupuncture done. I also see a chiropractor. But the issue I’m having is primarily in my left lat and my traps. Never any pain when lifting at all. Sometimes I’ll feel this tingle and dullness in my lat when lifting which could then last a few hours but...

michaelv92‎, 08-07-2020 04:25 PM
08-07-2020, 04:25 PM Go to last post
0 282

Too big jump in dumbell weights.

Dumbells in gym are ....15, 17.5,20, 22.5,25 and from 25 kg there is jump to the 30 kg. Those 30 kg felt like lying on a death bed, it was incredibly heavy. How should I make linear progression, when there is this big jump in weight? Dumbell incline bench press with 25kg felt too light but with 30...

Pajchel‎, 08-05-2020 07:21 AM
08-07-2020, 12:26 PM Go to last post
7 730

Ab exercises with weights vs bodyweight

Hi guys ! I'm wondering what is better approach for training the core in general for hypertrophy and functionality ? I'm training abs twice a week with weights: Hanging leg raises ss with weighted decline sit ups and then russian twists or side bends both weighted. I'll throw some drop sets...

Daniel4o‎, 07-26-2020 06:08 AM
08-07-2020, 12:16 PM Go to last post
8 1,475

Question Can i do very narrow squats ?

Hello, i have a question. I always did squats with toes slightly to the sides and stance shoulder-width. Last week, i tried really narrow squats, with toes pointing straight and no space between legs, like really narrow squats and i really liked it, i felt good with that position, but i rarely see...

valinor333‎, 08-06-2020 08:58 AM
08-07-2020, 01:59 AM Go to last post
7 616

Any exercises to help fix forward head posture/general bad posture?

I suffered a concussion last summer and since then i've had trouble fixing my forward head posture. I think it may be because I spent a lot of time resting at home after my head injury, and the muscles on the neck just got super weak. I've been aware of it and try to fix my posture all day, but...

2RDEYE‎, 07-15-2020 06:27 PM
08-06-2020, 09:34 PM Go to last post
11 2,171

Adjustable Bench (Incline/Decline) Exercise Alternatives?

If you don't have access to an adjustable bench, what alternative exercises can target those same muscle groups? Personally, I have a rack and a landmine, but am curious to hear in general what muscles are really targetted by incline/decline presses, and what alternatives exist. Thanks in...

hglip‎, 08-06-2020 05:50 PM
08-06-2020, 06:15 PM Go to last post
1 363

Incline bench for overall chest development?

Has there been any studies on the effects of incline bench on the mid/lower portion of the pec? Iv shifted my chest focus away from flat bench to 6 sets of incline first then 3 sets of flat twice a week. (with some accessory movements thrown in afterwards) I feel aesthetically focusing on upper...

pinfante‎, 07-22-2020 06:04 AM
08-06-2020, 06:00 PM Go to last post
7 1,467

Question What warm-up before back exercise?

How do I warm-up before exercising all of the back muscles?

VerdenMacht‎, 08-03-2020 10:41 AM
08-06-2020, 12:22 PM Go to last post
16 1,014

Post Please rate my routine.

PUSH A - Bench Press 5x5 - Incline Press 3x12 - Shoulder Press 3x10 - Cable Fly 3x10 superset SA Lateral Raise 4x12 - SA Tricep Pushdown 3x10 - Skullcrusher 3x12 PULL A - Pull Ups 4x8

ilan2003‎, 08-05-2020 10:22 AM
08-06-2020, 07:56 AM Go to last post
6 694

Smile Best Tips to maintain motivation to lose weight

Tips to maintain motivation to lose weight 1. Start slowly To lose weight, you must change your lifestyle. Meanwhile, changing our lifestyle is not as easy as turning the palm of our hand. Therefore, you must start to ignite a fire of motivation to lose weight by doing simple things, like...

ZidanHaedar‎, 08-04-2020 08:46 AM
08-05-2020, 10:08 PM Go to last post
11 880

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