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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
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11-18-2020, 06:20 AM Go to last post
782 1,064,678

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
718 791,986

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 1,456,161

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
615 951,651

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
0 152,467

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
556 878,817

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
240 572,180

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
494 792,944

15-20 rep range good for triceps and biceps?

First 2 sets I do 15-20 reps, 1 or maximum 2 reps shy from failure and the 3rd sets until failure. All with the same weight. This seems to get me the best and biggest pumps in my triceps and biceps. Is it a good indicator that this is the rep range that works for me the best?

AndyBendy‎, 11-10-2020 03:26 AM
11-10-2020, 08:55 AM Go to last post
6 724

A solution to shoulder pain and knee pain

I broke my collar bone when I was a kid and recently I have been having shoulder pain in that area when bench pressing and shoulder pressing. I was wondering if there is anything I can do to resolve this without sacrificing my workout. I have also been having mild knee pain while doing squats and I...

gainster972‎, 11-25-2020 06:23 PM
11-25-2020, 07:46 PM Go to last post
1 768

Ab Genetics

I know this is an exercises forum & I apologize but I was just curious if "washboard abs" aka the abs Bruce Lee had are rare, I see many people with a dip in their midsection which separates the ab muscles but havent seen many like his, would be helpful to know, thanks

LeIntocable‎, 11-07-2020 05:08 PM
11-07-2020, 06:18 PM Go to last post
2 456

Anyone else use the Hoist Mid Row machines as a pull exercise?

For the longest time, I've been mainly doing either cable or machine rows for horizontal pulls and lat pulldowns/chins for vertical pulls. I mainly just worked my lats but my gym got a new Hoist Mid Row machine and for the first time, I feel my mid back activated. Anyone else like this machine?...

metallick‎, 11-08-2020 10:53 AM
11-09-2020, 11:22 AM Go to last post
8 685

Anyone ever have bone bruising

I’ve had bone bruising for months and I really would love to get it fixed Anyone ever had to deal with this It’s in my knee so legs are a pain to train

bheast69‎, 11-19-2020 02:15 AM
11-19-2020, 03:53 PM Go to last post
10 1,033

Anyone have experience with benching 4+ times a week?

Probably a stupid question but has there any one that have done this? What were your outcome? In my gym, most of the strongest benchers are dudes I see who do their sets on flat and the chest machines almost every single day. I do Lyle Mcdonald's GBR (upper/lower) and on my off days I just do...

metallick‎, 11-04-2020 02:24 PM
2 Pages
1 2
11-26-2020, 01:27 PM Go to last post
33 3,855

Anyone swap every other workout heavy vs light/moderate?

I train for hypertrophy/aesthetics and typically stick to 8-10 reps for bigger movements and maybe 12-15 for smaller & isolation. I hit each muscle group 2x or 3x per week. Anyone who trains a muscle group at least twice per week consistently alter between a "heavy" day and a "light / moderate"...

VTLifts‎, 11-17-2020 12:35 PM
11-18-2020, 08:15 AM Go to last post
8 1,297

Are rear delt rows an acceptible sub for face pulls?

For whatever reason, I always found face pulls to be an awkward exercise for me no matter the height I set the cable. I typically have done rear delt flys on a machine and never had any shoulder injuries. I train upper/lower and I decided to do a rear delt row from a cable machine and it felt...

metallick‎, 11-04-2020 11:05 AM
11-10-2020, 11:51 AM Go to last post
10 1,515

Avoiding lower back issues

Male 42, 167cm 83Kg 24% body fat give or take. Currently consuming 1800 calories. Upper, lower body split. Training on MTTF and rest days are WSS. I've been training for a few years and every so often I get a lower back twinge, usually lower back on my left just above the butt around the...

PixelFive‎, 11-21-2020 11:47 AM
11-21-2020, 03:07 PM Go to last post
3 698

Barbell back squats - soreness upper back to mid

Hi, Wanted to ask if it is normal to feel soreness in upper back like mid way after doing back barbell squats. Felt it this first time and I must admit I did increase the weight. Would like to hear other people’s experience. Thank you!

stephaniegalea‎, 11-10-2020 11:25 PM
11-11-2020, 12:20 PM Go to last post
6 823

Question Beginnerish: What should I focus more on?

Hello, I have re-entered lifting after not lifting for 7 years, so I may as well be a beginner. Anyway, I wanted to get some input on whether or not I should just stick to the big compound movements alone, or add some muscle specific exercises to correct my posture on top of this. Current...

MrRFraley‎, Yesterday 05:43 PM
Today, 10:42 AM Go to last post
4 323

Beginning split-body maintenance program for limited health, mobility and equipment

Okay, so right off the bat, this will be a tiny bit of a read... I'm just trying to come up with a good split-body workout with dumbbells and body weight at home. I know it's a pretty far cry from a mass-gaining workout, but that's not really what I'm looking for, at least not at the moment. ...

isatonmynuts‎, 11-15-2020 01:37 PM
11-16-2020, 08:08 PM Go to last post
16 1,434

Bench press

Hey, I have a question about my chest exercises. My goal is primarily size but I’d also like to focus on adding strength to my bench. on mondays I start with flat bench in a lower rep range then move on to incline DB for a moderate rep range, and finish with a flat fly movement. On thursdays I do...

doubletake11‎, 11-26-2020 08:04 PM
11-27-2020, 10:59 AM Go to last post
4 862

Bench press plateu, what options do I have?

Male 42, 83Kg 24% body fat give or take. Currently consuming 1800 calories. Upper, lower body split. Training on MTTF and rest days are WSS. According to my training plan I should do 6-8 reps for 3 sets on my bench press. When I reached 8 I added on 1.25kg to each side of the bench.

PixelFive‎, 11-29-2020 01:04 PM
Today, 11:04 AM Go to last post
19 716

Best accessories to fix the "middle" sticking point on bench press?

The bench press is a lift I regularly struggle with. I've started a cut the last month. Within these past few weeks. I was able to overcome my plateau from my bulk somehow, going from 135 x 3 (something I struggled for months) to 150 lbs x 3. Usually whenever I fail a rep, it's in the halfway point...

metallick‎, Today 11:26 AM
Today, 12:37 PM Go to last post
4 126

best exercises/variations to emphasize quads?

I have been lifting a long time and getting to the point where I want to factually focus on bringing up body parts rather than just endlessly plugging away at compounds lifts with no specialization etc. I've noticed that I am very glute dominant in all leg exercises. I rarely feel a good pump or...

NotThatUgly‎, 02-08-2019 02:49 AM
26 3,323

Building breathing capacity and leg strength - hiking

Hi, all. Anybody have suggestions on how to build breathing capacity for higher elevation mountain hiking? Also looking to build leg strength, despite having had 2 surgeries rebuilding my knee from sports injuries in the past. Help?

mac5547‎, 11-06-2020 09:30 AM
11-11-2020, 08:35 PM Go to last post
3 1,580

Calories during running

Im trying to figure out how many calories I burn when I go jogging/ walking as Im currently bulking and want to eat back the calories... I am doing cardio for fitness/ stamina purposes. I have an app called Strava which can tell me how many miles I run and walk. I have seen that for very mile I...

Cautious1‎, 11-06-2020 06:20 AM
11-08-2020, 11:47 AM Go to last post
5 778

Question Can I build muscle only using cable machine

I workout at home and I'm trying to bulk. I only have a full body cable machine, its called a bodicraft xpress pro which is what I workout on. I feel like since I don't do any compound movements I won't be able to build enough muscle. Any thoughts or comments to help me out.

zman9769‎, 11-13-2020 08:30 AM
11-13-2020, 11:26 AM Go to last post
7 989

Can l build huge quads with an Atx belt squat machine?

Is that machine a good Alternative for squats

Shswhwwnnw22‎, 11-12-2020 04:51 PM
11-18-2020, 01:34 PM Go to last post
16 2,219

Unhappy Can't overhead press and probably soon bench press - need guidance please

I'm wanting to know if doing bench presses or pushups will suffice for my main pushing exercise. I basically have floating bone spurs in my elbows and any overhead or tricep work sets me back weeks , so it's only horizontal pushing exercises that don't hurt, so until covid is over I can't get it...

Mbt1990‎, 11-13-2020 04:13 PM
Today, 05:23 AM Go to last post
10 1,517

Chest Flexibility at all time low

Hey all, beng doing PPL as I got back into working out over the past few months but have noticed that my chest has been having twinges of pain whenever I do certain stretches/movement (like standing from desk and spreading my arms back, or turning to pick something up with one arm, etc.). I...

IronBrahh‎, 11-12-2020 04:54 AM
11-12-2020, 04:43 PM Go to last post
6 1,023

Chest not sore after workout?

Hello everyone! I just started working out seriously a week ago and I am a beginner, I did chest this morning and did flat bench dumbbell press 5 sets of 8 reps 35 pounds(warmup was 2 sets of 8 and 25 pounds) than I did arms after than hopped on the seated machine chest press to finish my...

imanoobbro‎, Today 06:42 AM
4 123

Collar bone pain on dips

As title states I'm getting collar bone pain when doing dips. My form is good and I do them slow and controlled but for some reason I'm getting pain in my left collar bone. I see alot of other people have had a similar issue. Any ways to fix this ? if I keep pushing through collar bone pain, I know...

safcpaul‎, 11-13-2020 03:28 AM
11-13-2020, 06:50 AM Go to last post
6 988

Question Confused where to begin based on my body.

TL;DR • Should I bulk, cut, culk (lose body fat/gain muscle) • Checkout my body space to get a good idea of what I look like and possibly give me a estimate on my body fat percentage (I think I am 15-17%) • Looking for a workout plan & diet for beginners. Hello everyone, I am confused on...

Ryanx19‎, 11-10-2020 03:40 AM
11-10-2020, 07:55 PM Go to last post
5 806

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