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Forum: Exercises

Post questions about specific exercises here.

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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 09:07 PM
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08-15-2018, 10:06 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
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08-10-2018, 12:58 AM 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 10:41 PM
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08-05-2018, 09:55 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
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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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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: 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
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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
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02-25-2018, 06:13 PM Go to last post
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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 59,687

Question Bulking -- how to keep calf size down?

Dropped from 250 on 1/1/18 to about 205 as of today. Plan to drop another ~10-15 lbs. From there will slow bulk. I have been doing PPL most of this year, 5-6 days/week in gym. Lifting heavy. I have also been measuring progress via tape measure throughout the year. Some measurements down, some...

ChairmanWaffle‎, Today 03:35 PM
0 8

Chest/Back DB and Machine Advice

I recently started going to the gym pretty regularly, (about 3-4 times a week, cardio/strength all days) and have been doing mainly dumbbells with a bit of machines in between. My main concern is that with biceps/triceps/legs, I can definitely feel the muscles working during the exercise, but with...

Archerdude‎, Today 12:46 PM
1 41

Help needed

Hi, So I'm doing fierce 5 and it calls for lat pulldown. I don't have access to this machine so naturally pullups are the next suggestion. However I also don't have access to a pullup bar (weak walls). So would adding in some slow moving rows be silly on addition to bent over pendlays? I'd...

DowMMA‎, Today 03:23 PM
Today, 03:23 PM Go to last post
0 6

forearm strength

Maybe four or five weeks ago, I was lifting my max and injured a muscle, maybe a tendon, in my non-dominant forearm. I was doing a standing EZ barb curl at 105 pounds. I scaled down the weight the next few weeks, but the pain lasted. Since, I worked through it and the pain basically went away if...

Beeg21‎, Today 02:22 PM
1 74

Angry Front squat hurting teres/back muscles, What am I doing wrong?

I've been introducing front squats but each time I hurt the area around teres/infraspinatus muscles on my side upper back. I can't seem to get a good clean grip so I do cross arms, do you pull shoulder blades back and tight? I've been doing that and resting bar on shoulders to keep back as...

DASBUNKER‎, Today 02:17 PM
Today, 03:02 PM Go to last post
3 74

Heavy or Light weights?

Just wanted all of your opinions... I read an article about Heavy lifting vs Light lifting. To summarise, what I got from it is that they both have the same effect for as long as you are lifting to extinction. Do you agree?

Tino81404‎, Yesterday 07:49 PM
Today, 02:21 PM Go to last post
22 341

Bench Form Advice

So I just realized that the way I learned / was taught how to bench was incorrect (flat-back), so I've been practicing the correct form with the slightly arched upper back and the pinched / pushed down scapulas. One problem that I noticed was that my scapulas seemed to be "coming out of their...

ThatOneStudent‎, Yesterday 05:23 PM
2 126

Question Is it true you need to increase overall muscle mass to increase Arm size?

Hey Guys & Gals I've heard this Theory (Or not so much a theory) That if you trained Biceps (Naturally) and only you're Biceps in the gym optimally for growth it will only actually grow so big and stall in size, not because of you're genetic potential but because your other muscle like you're...

Samskihero‎, Yesterday 05:46 AM
8 384

Pull ups

My goal is to be able to do 10 pull ups . I can do 7\8 now . how can i reach my goal in 8 weeks ? .Height 197 cm , weight 86,5 kg , age 19. I train pull ups 3 times a week . medium grip . 3 sets of pull ups and negatives after. Set 1 : 7\8 pull ups . set 2: 4\5 pull ups . set3: 3 pull ups and 5...

jasonbrody3‎, Today 07:56 AM
7 178

Too short for Hack Squat

Hi! My favorite machine for training legs is the hack squat. Unfortunately, I can't do them properly in the machine at my gym (see pic below) because the backplate hits the floor before my knees reach 90 degrees. So I'm looking for ideas to help me reach full depth. I've already tried placing a...

ammivo‎, Today 07:08 AM
2 84

Military press form critique

Looking for form critique on my military presses. I'm running fierce 5, and this is the 2nd set of my 3x5. The weight is 135lbs. I bring the bar slightly lower (below my chin) than what the angle in the video suggests. I don't have the post count to embed so please put the two lines below...

dzd17‎, Yesterday 10:17 AM
4 270

Question Organizing/Sequencing sets. What's better, if applicable?

I'm not sure what to call it, so I hope I am not too confusing. For simplicity of this example, let's say on arm day you have 4 different exercises you wish to complete 4 sets of. Which sequence technique is better? Is there a major difference? Option 1: (Do one of each, and repeat for...

LaJoseGrande‎, Today 05:30 AM
6 145

What are your favorite Exercises for Each body part

Piggy back on the "what exercises do you avoid thread". Legs - Reverse band hack squat (amazing, try them) for quads, seated leg curl with pad on quad for bracing for hamstring Back- Horizontal: Standing hammer strength Row machine, stepped back from machine for better load profile ...

jk202‎, Today 02:42 AM
Today, 05:48 AM Go to last post
1 180

Extreme frontal shoulder pain during dumbbell flat bench press

While working chest last Friday night, first set third rep my right shoulder felt a sharp twinge and the pain was unreal, could not finish the set or the workout. 6 days later it is better but still hurts like hell, can't raise it overhead without pain. Any thoughts about A: what I did wrong and...

MattTackel‎, Yesterday 05:27 PM
Yesterday, 08:47 PM Go to last post
6 166

New for going to the gym

Hello, I started to go to my college gym and starting to liking it and got some questions. -Body info- Weight: 205lb Tall: 5ft 6 Gender: Male Age: 20 1. Should I eat before or after working out?

tell98‎, Yesterday 06:42 PM
Yesterday, 06:48 PM Go to last post
1 177

Deadlift and piriformis muscle

Hello guys, Currently i'm on the powerbuilding novice routine from the stickies. Recently when i was doing deadlifts and pendlay rows i started to feel pain in the upper glutes as well as the lower back. After some searching i read about the piriformis muscles and i started to use a foam...

Galiron‎, Yesterday 11:29 AM
Yesterday, 06:22 PM Go to last post
2 167

Squat Form Check

Hi guys, I recently restarted on my squats due to my form being incorrect. I've watched StartingStrength and countless other videos, and I've been working on my form for the last week or so. Could you possibly give me pointers for my video below (if there are any?). I'm aware my lower back...

stanmoor‎, 06-10-2012 10:58 AM
Yesterday, 04:33 PM Go to last post
12 2,232

How heavy can i deadlift before having to worry about injury? (beginner)

I always skipped on deadlifts because i read a lot of stories of people permanently injuring their backs with them. Since i don't compete, i don't think the risk/reward is worth going heavy on deadlifts. However i do want to increase my lower back strength so i was thinking of...

backinthegymbro‎, 08-15-2018 11:43 AM
Yesterday, 03:24 PM Go to last post
13 488

Question After a two week break from lifting ...

... how much strength loss (if any) should be expected, and how soon should it be back to where it was?

Dorich‎, 08-15-2018 05:36 PM
Yesterday, 02:56 PM Go to last post
7 315

Exclamation inner groin pain when doing stiff legged deadlift or groin stretches

I get a pain in my inner groin area, between the hamstrings and the adductors area when I go heavy on SDLs. it's not a pulled muscle or tendon, but rather feels like trying to stretch something really stiff I can feel this really well if I point my knees out and open them slightly when I bend my...

tolgaze‎, Yesterday 12:54 PM
Yesterday, 12:54 PM Go to last post
0 87

Ways to improve front squat?

Any tips on how to improve my front squats? The only thing stopping me from doing a perfect front squat is the fact that holding the bar feels like the tendons in my wrists are going to snap. The pain is brutal and there's times where my wrists just give out. Any tips for better grip or...

cdjeffery‎, 08-15-2018 07:09 PM
Yesterday, 11:00 AM Go to last post
4 239

Exclamation dumbbell flyes

Guys Is dumbbell flyes good for cutting.? And fly is good for guys have big chests which not optimize by excising.. Looking for advice.... :D

warunausgoda‎, 08-13-2018 11:39 PM
Yesterday, 10:55 AM Go to last post
3 364

Am I supposed to feel my chest when benching?

I've been benching for over a decade, and I really don't feel much in my chest during benching. I've watched tons of form videos. I try to keep my forearm right below the bar, wrists straight. I arch my back (nothing dramatic). I don't flare my elbows. I bring the bar down controlled to my...

dzd17‎, 08-13-2018 03:14 PM
Yesterday, 10:24 AM Go to last post
22 759

Barbell row form check

First attempt. Only 80#. I'm 5'7 140, 30 years old. Sorry I can't post links yet! Thanks in advance. I'm aware that the starting height of the bar is not ideal/correct, but I didn't want to do bodyweight rows for my first time and I don't have bumper plates yet (3x8...

LaserCop1988‎, 08-15-2018 04:57 PM
Yesterday, 09:17 AM Go to last post
5 310

Are my lift good at my height and weight ?

Hello everyone. I wanna ask if my lifts are good knowing that i'm 130lbs at 5'7. 14 inches arms. 18 years old. 1RM: bench press: 175 lbs squat: 225 lbs front squat: 155 lbs deadlift: 295 lbs

rollers123‎, 08-15-2018 05:50 PM
Yesterday, 05:59 AM Go to last post
3 235

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