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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
27 Pages
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09-28-2021, 04:32 AM Go to last post
786 1,234,041

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
1 2 3 4 5 ... 9
10-17-2018, 09:05 AM Go to last post
240 696,702

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
494 932,008

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
718 937,045

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
1 2 3 4 5 ... 19
05-17-2018, 03:35 AM Go to last post
556 1,026,193

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 1,609,293

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 1,097,655

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
0 204,535

Exclamation lacking triceps

hello my triceps are extremely weak especially the long head i can barely do 2.5 kg 8-10 times on the katana ext i train then every Thursday with biceps and forearms and they get trained on compound exercises on other days but they are extremely lacking my arms are 90% biceps can anyone please...

fabienEl‎, Today 06:23 AM
Today, 06:23 AM Go to last post
0 12

Smile For the Back, what is the main exercise?

.. and what is the accessory? thanks

Kotsobali‎, 06-19-2022 12:12 PM
2 Pages
1 2
37 1,696

Need help with my bench press. Videos posted.

Can anyone help with my bench press? It is very weak compared to my deadlift and squat. Here are six YouTube videos I took from various directions. You can really see the asymmetry in the overhead view, front view, and also the direct left vs. right views. 1. My Overhead (Bird's Eye View)...

mileena202‎, 06-26-2022 09:08 PM
Yesterday, 02:26 PM Go to last post
12 571

Upper Body Focused Workout Routine?

I am a quarterback so I never really went crazy working on getting a big chest or anything. But due to southern roots and doing more lower body, my legs are huge. Now, I don't care about being a quarterback and want to have a physique that makes me happy. Also as a request in the program I hate...

jimmyjaimie‎, Yesterday 03:32 AM
Yesterday, 04:39 AM Go to last post
1 157

Question Facepulls? Doing them as double bicep or grabing horns/riding a bike?

Hey Guys, I have a question about face pulls, I see some people do them as if you hit a double bicep pose and other do them as if they had grabbed a bulls horn or riding a motorcycle grip and pull back. What is the right way to do this exercise, I have been doing it using the double bicep...

fattofame3‎, 06-28-2022 08:39 PM
Yesterday, 03:53 AM Go to last post
4 213

Unhappy Accidentally Overdeveloped My Back

I’m not really sure how posting on here works, but I have a question/problem. I am a 20 year old female, and think I have managed to overdevelop my back; not in a sexy way, but so it is too broad for my liking. Tank tops dig in for an unattractive look. It’s not fat, as I am fairly lean. I am not...

liftinglady1‎, 06-28-2022 10:34 AM
Yesterday, 01:48 AM Go to last post
8 359

Question Help with dumbbell shoulder press setup

So I can do the 50's per hand for 12-13reps full rom but I can't get the 60's up, and there's a dude I saw can only do the 50's for 10 but can do the 70's for 5 wtf is wrong is there something wrong with the rotator cuff or simply lack of mass (5'11 140lbs)?

Darkseidd21‎, 06-27-2022 05:09 AM
06-27-2022, 11:34 AM Go to last post
2 271

Should I use wrist wraps?

I get some wrist and elbow pain during presses... even on machines, when I do low reps & high weight. Yes, I keep my elbows under my wrists. Difficult for me to keep my wrists fixed. I was thinking of buying some wrist wraps and use them for a while. From what I've read, they can help with...

jaxqen‎, 06-13-2022 09:44 AM
06-26-2022, 05:17 PM Go to last post
8 759

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
228 Pages
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06-26-2022, 01:01 PM Go to last post
6,817 941,112

Question Imbalanced legs and weak upper body

I am heavy guy, I weigh around 155 kg (340 lbs) and am 192 cm tall (6'3.59). I am a beginner with around 4-5 months of non consecutive experience. My quads are super strong, but my hamstrings and other muscles are all relatively weak compared to my quads. For quads I can do 340 kg (750 lbs) in the...

X3R4VY‎, 06-24-2022 10:16 AM
06-25-2022, 07:16 PM Go to last post
3 463

How do you "feel" pecs on a bench?

I'm a pretty big gym noobie who maxes out at 40 for the bench. Tend to use dumbells more often because no spotter. But no matter how little or high my weight or reps, I can't feel the squeeze in my pecs (front of chest). I hold eccentric/concentric, keep elbows at 75 degrees, and pull shoulder...

Squooshy‎, 05-19-2022 06:56 PM
06-25-2022, 12:37 AM Go to last post
19 2,148

Deadlifts: wondering if the slack pull is really advantageous

I used to do the slack pull with just my upper torso, until I re-watched one of PR's Performance's videos on YT and realized you need to use your legs too. So, after I brace, I use my full body to pull slack, without raising the plates on the very end of the bar from the ground. Then I pause like a...

mileena202‎, 06-10-2022 09:25 PM
06-23-2022, 11:37 PM Go to last post
13 1,101

Front Traps --- Is there such a thing?

I have weak traps, which because of it, it's not conspicuous that I have a nice body. I'm trying to work on it, but so far, not much success. The personal trainer at the gym (not mine), gave me an exercise to work on my front traps. I searched the net for more exercises on front traps but I...

magicbunny87‎, 06-15-2022 11:15 PM
06-23-2022, 09:21 AM Go to last post
10 825

Question How can I maintain my leg size with a fractured sacrum?

Hi guys! I’m new here, I didn’t really know where to turn for help. I hurt my back last summer doing construction, and fast foward a year I found out today I have had a fractured sacrum this whole time. My parents are freaking out and they won’t let me go to the gym for the next couple...

iBeany‎, 06-16-2022 09:37 PM
06-23-2022, 09:11 AM Go to last post
3 463

Elbow clicking suddenly when performing rowing movements

Has anyone had this? When I'm doing pull ups, dumbell rows or anything similar my elbow has recently started making a soft clicking/grinding sound. I'm hoping that it's some sort of soft tissue injury or instability that's just causing misalignment perhaps, rather than some real damage to the...

Gh05‎, 06-13-2022 05:53 PM
06-23-2022, 09:04 AM Go to last post
1 496

What is this exercise called?

On a whim I attempted this exercise last chest day. Basically, you hold a dumbbell between two hands, only one, and align it so the heads are parallel with your body, not perpendicularly like normal DB presses. From a lying position, you press the dumbbell up and down like a normal press...

Bodhy‎, 06-22-2022 12:39 AM
06-22-2022, 09:12 PM Go to last post
4 487

Pauses between concentric and eccentric

Tuesday curiosity: Do you prefer to pause or not between the concentric and the eccentric? If so, on what exercises?

jaxqen‎, 06-21-2022 02:08 AM
06-22-2022, 11:25 AM Go to last post
9 630

Benedikt Magnusson's raw deadlift record

Deadlift - 461 kg (1016 lbs) - the most someone ever deadlifted raw Is it me or it seems like he could add more weight? - it takes one second for the setup, he just puts his feet there and starts pulling - the speed on the positive is quite fast - the lockout seems easy - the negative is...

jaxqen‎, 06-20-2022 03:32 AM
06-22-2022, 07:15 AM Go to last post
2 406

Incline and bench or incline and dips

I’m doing full bodies and will workout from home once my power rack arrives. I will do 2 chest exercises and have the option of only 3: Incline Flat bench dips I don’t progress well once a week so doing all 3 is not an option. What would be more beneficial:

ChunkBuster‎, 06-15-2022 07:03 AM
06-22-2022, 07:10 AM Go to last post
18 1,093

Deadlift is cutting up my right thumb

I use a Texas Deadlift Bar and a hook grip for sumo deadlifts. I put two fingers on the smooth and the rest on the knurl. My right thumb tip touches the knurl, which is very aggressive, and creates a cut: This does not happen at all to my left thumb. The cutting has happened the last three...

mileena202‎, 06-20-2022 10:00 PM
06-21-2022, 09:25 PM Go to last post
6 471

Correct way to perform DB reverse fly to target rear delts?

I saw Jeff. C doing reverse flys with a L shape on arms instead of arms parallel to floor. What should be the correct method? sorry can't link the video as I have less than 50 posts 😔

musc1emadness‎, 06-11-2022 05:51 AM
06-19-2022, 08:09 AM Go to last post
7 823

Hack squats vs bb squats

Due to lower back injury I'm not able to do bb squats so today for the first time I did hack squats and felt amazing quad activation, I know squats are king of lower body along with dl which I do(sumo style)but I can't do them,so is it worth it making it primary quad exercise or is it waste of time?

Darkseidd21‎, 06-15-2022 12:49 PM
06-19-2022, 08:07 AM Go to last post
11 849

Reps and sets topic

Hello everyone I usually do in my workout 3 sets of 8/12 reps. The reps I do are not always the same set to set because what I do is trying to stay at 1 or 2 reps of failure each time, but doing 8 reps at least and 12 max. Sometimes the last rep is failure when I dunnot calculate well. The...

TirantLoBlanch‎, 06-17-2022 05:24 PM
06-18-2022, 05:33 PM Go to last post
11 919

Lack of progress on OHP

Wondering what are some good assistance exercises for the standing overhead press? I train at home and don't have access to machines, but have a barbell and spin-lock dumbbells, squart rack and flat bench. I've been lifting consistently with good diet for almost 3.5 years. I'm pretty weak across...

RapidFail‎, 06-16-2022 06:12 PM
06-17-2022, 05:10 PM Go to last post
15 992

Thumbs up big lats - is possible ?

Hi, am skinny, (180cm,70kg) i have question.. i work on lats, pull ups 3x in week (5 sets, 12 reps, good technique) am strong for pull ups.. but my target is get wide back !! but without posing !... I have nice lats and wide back BUT ONLY IF I DO LATS POSE !!. if i not posing i have narrow...

named321‎, 06-08-2022 03:19 AM
06-16-2022, 05:20 PM Go to last post
7 1,075

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