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Forum: Exercises

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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 09:59 AM
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03-30-2018, 04:12 AM Go to last post
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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
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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 10:16 AM
21 Pages
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02-25-2018, 06:13 PM 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 06:41 PM
19 Pages
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05-17-2018, 03:35 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 03:46 PM
24 Pages
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05-21-2018, 04:04 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 08:10 AM
17 Pages
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05-21-2018, 04:08 AM Go to last post
494 884,757

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
240 656,991

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
0 185,861

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
6,500 809,577

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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895 103,735

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 5,420

Are certain gene pools more inclined to have muscle mass?

I rented a furnished house yesterday afternoon to 2 guys. There were 4 other guys in the group that were not with them when I showed the 2 the house. They are all from Cuba and are doing specialty construction work here. Only 1 of them could speak a little English. I went there in the evening to...

paulinkansas‎, 08-13-2021 09:14 AM
08-31-2021, 04:10 PM Go to last post
22 4,039

Poll Poll: Primary squat: deep or parallel?

Currently toying with the idea of only squatting deep - maybe not ATG but at least clearly below parallel, so that there's no ambiguity for having hit depth, but also for a more full utilization of the leg musculature. The last couple of times I've squatted, I've gone truly as deep as I could...

EliKoehn‎, 08-18-2021 07:38 AM
2 Pages
1 2
08-25-2021, 12:14 AM Go to last post
36 3,753

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
2 Pages
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Today, 05:46 AM Go to last post
32 3,699

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
09-15-2021, 03:48 PM Go to last post
22 2,956

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 2,847

Rear Delt Work

What are some of your favorite movements for rear delts and how much isolation rear delt work are you guys doing a week? I do reverse flys, dumbbell and machine but i just hate them and feel like they arent very effective. I do love face pulls however but is that enough?

pinfante‎, 08-18-2021 10:05 AM
08-24-2021, 01:57 AM Go to last post
22 2,658

What would it take to be able to do 1000 push ups at once?

I am 25. Quite skinny at about 130lb. I used to exercise a lot between ages 16-18. Was able to do 90 push ups at once and never managed to do 100. I got sick at a time and stopped working out. After that came college and work and long story short I never got back to working out. Now I...

Toshirro‎, 08-30-2021 01:31 PM
09-02-2021, 12:57 AM Go to last post
8 2,419


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 2,409

Thumbs up Push ups

Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms. You don’t need any equipment to get started with...

userHOSWEWDI4LB‎, 08-16-2021 01:30 PM
08-29-2021, 01:40 AM Go to last post
8 2,376

Barbell Medicine: Lumbar flexion doesn’t increase injury risk

I don’t think there has been a thread on this yet, but forgive me if I missed it. Some people in the “evidence based” part of the fitness industry have recently been pushing the idea that lumbar flexion isn’t a risk factor for injuries in lifting: ...

EiFit91‎, 08-20-2021 12:11 PM
08-22-2021, 11:59 AM Go to last post
29 2,322

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 2,278

How is this peculiar face pull done?

First question is whether overhead face pull 60 degrees is interchangeable with "face pull + overhead press". Secondly, I don't get what he means with overhead 60 degrees incline. If nobody else does face pulls this way, then I get it: Then it's...

klbbr‎, 08-24-2021 11:31 AM
08-30-2021, 08:09 AM Go to last post
6 2,129

Do you train abs?

I’ve always been on and off with direct ab work. Wondering if it’s really that beneficial for strength and hypertrophy. There’s plenty of jacked guys who do little or no ab work. I remember a while back the Barbell Medicine guys basically said “you can do some planks or rollouts/TVA stuff if you...

Ironface‎, 08-20-2021 09:51 AM
08-22-2021, 12:19 PM Go to last post
22 2,111

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 2,015

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 2,000

Upper chest exercises isolation ?

Hello, i have a question. I know that chest has lower/middle/upper parts of pecs, most of compound exercises targers all of them, but some of them target specific areas more (dips = lower pec, classic dumbell press = middle, incline = upper). I have a question about upper chest exercises like...

Shakewhey‎, 08-25-2021 01:48 AM
08-27-2021, 04:30 PM Go to last post
14 1,932

Types of Lat Pulldowns

Hey guys. Im doing GZCLP and Ive got a question about the lat pulldown. In the gym here we have 3 different types of lat pulldowns The pin loaded basic one, a diverging or something lat pulldown, and a plate loaded pulldow Does it matter the different types of machines or not at all? The plate...

WesternGrizzly‎, 08-27-2021 06:43 AM
08-29-2021, 01:08 PM Go to last post
11 1,928

Do you NEED leg extensions for the textual femoris?

*Rectus. Stupid auto correct, but I figured y’all would of got what I meant. Or are a combination of full active ROM unilateral and bilateral movements for hypertrophy?

BeginnerGainz‎, 08-31-2021 09:20 PM
09-01-2021, 10:01 AM Go to last post
7 1,872

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 1,809

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 1,796

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 1,792

Front Delt Soreness/Uncomfortable Feeling

Recently my right shoulder feels a little more sore than normal probably from overuse over the years. I had a slight sharp pain in my shoulder doing any pressing movements so i took a 3 week break and only hit legs. Now i am back to working out but the day after chest/shoulder workouts my shoulder...

xXRAVENSx52Xx‎, 09-01-2021 08:19 PM
09-01-2021, 08:20 PM Go to last post
1 1,752

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