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Forum: Exercises

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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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Today, 11:53 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
9 Pages
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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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10-08-2018, 07:25 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
556 526,414

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 63,623

A couple of questions

I do dumbell shrugs with 50 lbs dumbells but I don't feel my traps getting sore, are traps supposed to get sore? I do them until I can't physically raise the dumbells anymore. Same question for lateral dumbell raises for the shoulders are they supposed to get sore? When I do standard pushups...

ASTRAPE‎, Today 05:13 PM
3 63

High Sets Vs Low Sets Squats

For example. For gaining bigger quads is 8x8 (200lbs) or 8x4 (300lb) better? more total volume in 8x8. Is it better to do 8x4 than 8x8? Any benefits in high sets of squats?

Ram132G‎, Today 09:10 AM
Today, 09:08 PM Go to last post
9 144

how often should I do direct ab work?

Im currently on a Upper \ Lower \ Pull \ Push \ Legs split and Im wondering how much ab work should I do ? Im currently doing ab wheel rollouts twice a week ( 4 sets of them each time ) ..

Orelabergel1‎, Today 05:14 AM
8 197

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
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4,401 349,155

Front Squats vs Back Squats for Muscle Activation

Before I start this, I just want to make clear that I am far from an expert--I’m a first-year kinesiology student who’s had a passion for fitness, with a focus on the science behind it, for a long time. With that being said, I have put quite a bit of time and effort into building a knowledge...

bLinkMoore‎, Yesterday 03:20 PM
15 283

Muscle imbalance? Or something worse?

Hi guys. Hope this is the right caregiver to post in, it’s my first time posting. I’m starting to get back into working out since I’ve had my daughter almost 3 years ago. After a few days st the gym I was looking in the mirror and noticed on the side of my right bicep near my shoulder there was a...

shkmstr‎, Today 03:35 PM
2 112

Question Need advice

I’m new to going to the gym and need advice on how to achieve my goals, i’ll Try to keep this short. I currently weigh 162 pounds and am 5’9 but I wouldn’t say I’m in the best physical shape. My goal is to burn most of the fat in my midsection and chest area. So basically losing a bit more weight...

logan0mega‎, Yesterday 12:20 PM
Today, 04:28 PM Go to last post
3 166

Newbie question

The gym I go to has several Hammer Strength loaded plate press machines. The 3 I like are the regular, incline and shoulder press. Bench pressing seems to hurt my shoulder, but I really don't have an issue with these machines. If I'm following a program is it ok to use these as a sub for the bench...

bigbryce86‎, Today 12:17 AM
1 96

Can I do low weight Pendlays this way?

I haven't built my strength up to where I can do Pendlays with the 45s, so the bar lies too close to the floor. Gym's crowded so usually there aren't weights or mats around I can use to prop up the bar. A "hack" I've arrived at is setting the safety bars of the power rack to the lowest they'll...

oelo04‎, Today 01:16 PM
1 79

Cool Mind muscle connection question

So, bit of an odd question here maybe, but can the "mind muscle connection" slow down your progress as far as moving up in weight? I've been consistently lifting now for approx. 8 months and have found that the more often I do bent over barbell rows, the more I get the technique down. Don't get...

ironfluff‎, Today 11:37 AM
Today, 04:04 PM Go to last post
3 147

I agreed: I am a skinny fat ! (Need Help)

When I was a child I always been a fat guy. I have eaten a lot of junk foods everybody have called me as fat but in years I always try to loose weight made some diets and with that way I have lost some pounds (a lot of pounds I guess) When I was 18 years old people have started to call me as...

dokumaci‎, Today 01:22 PM
Today, 01:22 PM Go to last post
0 76

Should I train obliques directly ?

Should I train them directly ? cause I dont want a thicker waist .. and what Should I avoid to not make my waist thicker and what exercises are best and how often should I train them ? ( I was thinking of this routine - ab wheel rollouts twice a week , another day doing hanging knee raises + some...

Orelabergel1‎, Today 08:20 AM
5 127

Back extensions

Can someone please link a video showing how to properly do a back extension (Running Fierce five) or provide some ques? I feel like im pretty good with hinging at the hip and not rounding my back, but how should i be doing the Concentric part of the movement? Right now i'm squeezing my glutes and...

Davinci515‎, Today 01:08 PM
0 69

best alternative for overhead press?

Hello, I have a bulging disc and i can lift weights without pain on most exercises that doesn't compress my spine. Whenever i do overhead presses i get a slight pain in my mid/low back but i dont want to continue doing the lift in case it makes symptoms even worse. What would the best exercise be...

Bigpoppa7300‎, Yesterday 02:40 PM
2 266

Question Advice for leg exercises with bulging disc and sciatica.

Hey! I have been lifting for a year now with 2 bulging discs in my lower back. One of the bulges is 6mm and the other one is 3mm. I have stopped doing squats and dead-lifts and leg-press and everything, which can help with serious gains(and aggravate sciatica). Although, I have made ok...

ValdisZatlers‎, 10-15-2018 09:43 PM
5 260

Smile Question about squats (never tried back barbell squat)

Hey guys... I have always been working out at home, so i never got the opportunity to try barbel squats... And i wanted to ask. How heavy should i start? I can pistol squat with 2 dumbells, 8 kilos each, 4sets 9reps each. I want the best starting weight for me. After finding the right form of...

Jimmakoss17‎, Today 09:57 AM
Today, 10:10 AM Go to last post
1 102

Should I squeeze my glutes?

When performing exercises like Romanian deadlift , rack pulls , squat . Should I squeeze the glutes at the top of of the movement? (I never did) .. or they will work no matter what I do.?

Orelabergel1‎, Today 01:42 AM
3 203

Big 3 Sucess?

Though question here, I am starting to go into my seasonal get fat mode and want to increase my big 3 lifts while im at it. Which have you guys had more success with a 3x5 running an AB 3 day a week splt where I add weight to the bar each week. Or a 4x8-10 where I would add weights slower over...

atjoblin‎, Today 06:56 AM
Today, 06:56 AM Go to last post
0 145

Lower back soreness

I have been doing SLDLs on the fierce 5 novice program. I've noticed that my lower back has been sore lately, and it doesn't seem like the soreness is going away. I am pretty sure the soreness is coming from the SLDLs. I round my lower back a lot of this exercise. I usually only get soreness in...

blue4123‎, 08-19-2018 07:11 PM
12 641

Moved: Introduction

faust1055‎, Today 12:48 AM
Today, 06:00 AM Go to last post
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Pyramid question

Not able to make it to the gym so I have a makeshift home gym and I started doing pyramid sets and could use advice....right now I'm doing: Shoulders 2x10 warmups at 10lbs 2x10 at 15Lbs 3x10 at 20 Lbs (Flies,raises, and bent over flies) Then the same routine on shoulder presses but the...

LM8287‎, 10-15-2018 08:06 AM
Today, 04:49 AM Go to last post
3 189

Squats when you are morbidly obese

Total beginner (been to the gym 10 or so times before), thinking about doing 5x5 With Squats being the core exercise of the program, are they okay to do when you are morbidly obese (circa 331lbs, at least 35% bf) or should i change program? Thanks. - 2heavy4you

2heavy4you‎, Yesterday 05:56 AM
3 209

Low Back / Ab Muscle Imbalance

One side of my lower back is stronger than the other, which puts my abs in a slightly twisted position. As a result, the left side of my abs are more developed than the right. The right side of my abs don't seem to make as tight of a contraction as the other side. It's as if my lumbar spine bends...

whateverworks89‎, Yesterday 10:20 PM
Yesterday, 10:20 PM Go to last post
0 167

Not feeling the burn on back exercises.

I can say im a beginner, i never had enough time working out to say i have some experience ( 6 months only) , and the last time i have stepped into a gym before this new routine i've been taking for almost a month was 6 years ago. Now im working out 5x p week, on a body split: chest , back, legs,...

Zitopt‎, Yesterday 12:46 PM
Yesterday, 04:45 PM Go to last post
2 168

New to working out

Hey every one! I'm new to working out, I've been doing it for about 2 months now. I'm looking to get a six pack and look pretty lean. This is my current workout 6 days a week and I'm looking to see if anyone has any recommendations to it! 2 miles fast as possible 8 sets of 5 heaviest curl 8...

Mrjoconno‎, Yesterday 12:19 PM
Yesterday, 03:59 PM Go to last post
1 113

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