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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
26 Pages
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09-30-2019, 12:39 AM Go to last post
777 868,669

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
1 2 3 4 5 ... 24
05-21-2018, 05:04 AM Go to last post
718 601,112

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 10:07 PM
46 Pages
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11-15-2019, 04:40 PM Go to last post
1,357 342,493

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 1,256,085

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
615 755,449

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 98,793

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
556 679,060

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
240 377,632

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
494 595,200

16 skinny fat and need help

hey everyone. i’m 16 years old 5,6 and weigh 140 and my body fat is around 24. i have the skinny fat physique and for the past 3 months have been working out and eating to get rid of it and am seeing very slow progress. i started out in a caloric surplus because i wanted to get bigger and stronger...

seanr802‎, 10-27-2019 03:30 PM
10-28-2019, 02:54 AM Go to last post
4 741

19 year old strength standards?

I know at 19 everyone varies drastically. But I got 305 on bench today. I’m 6ft tall and weigh about 165. So I was just curious if that’s a good lift or not far off from average!

devinslifts‎, 11-04-2019 10:33 PM
11-05-2019, 07:08 AM Go to last post
1 548

600-pound deadlift in 2 months

Hi all. I started deadlifting 2 months ago and just pulled a 600-lb deadlift yesterday. I have never deadlifted before 2 months ago and am excited and also a bit scared about my rapid progress. I weight 210 pounds and am around 14% body fat. I am natural and have never used steroids or any...

f22fighterpilot‎, 11-12-2019 12:43 PM
2 Pages
1 2
11-14-2019, 01:23 PM Go to last post
31 2,046

Ab exercises

I want to try something other than just a regular crunch for ab work. I am still new to lifting so my upper body strength is not the best for the hanging ab crunch. Do ab coasters work well or are there any other beginner friendly exercises I should try?

CoryJWil‎, 10-21-2019 08:53 PM
10-22-2019, 12:33 PM Go to last post
4 805

Ab routine for beginners that is effective

Please tell me a good effective ab routine for beginners.

jamesfay72‎, 10-19-2019 01:29 PM
10-19-2019, 01:33 PM Go to last post
1 401

Ab straps vs hanging?

I've been doing a lot of hanging leg/knee raises lately. Some people say straight leg raises are more difficult, but that the knee raises give a better contraction and work the hip flexors less. I don't know which one is better. I usually start out with leg raises and when fatigue kicks in, i...

backinthegymbro‎, 11-12-2019 02:47 AM
11-12-2019, 04:46 PM Go to last post
6 860

abs training

What do you think is the best way to train your abs? Do you have an abs routine or do you just indirectly train them through heavy compound lifts?

Pel10‎, 10-31-2019 10:50 AM
10-31-2019, 11:23 AM Go to last post
3 412

Am i opening up too much with dumbbell flyes? (form video)

I always try to go as low as possible to get that full stretch and then bring my arms up in a big arc, like hugging a tree. However when i look at Arnold at the second gif, his forearms are pretty close to his upper arms. Do you think he simply does that as a way of ''cheat flyes'' because the...

backinthegymbro‎, 10-23-2019 12:27 PM
10-24-2019, 12:00 PM Go to last post
12 1,163

Are leg raises enough for abs ?

Hey i have a question. I train 3x per week classic full-body training. I do every training 1 exercise for abs at the end. I do only leg raises on dip bars, controlled, 3x to failure thats all. But my friends, they do like upper-abs, lower - abs + obliques training but it takes really long to train...

wariorpolni‎, 10-19-2019 05:24 AM
10-19-2019, 01:09 PM Go to last post
1 462

Are my weight good from my age/weight and should I increase them?

Hi everyone, I am 20 years old 5'9 and 131 pounds currently bulking to around 145. I started lifting weights are 2 1/2 months ago and I have seen some great results in my arms and my legs. My dumbell weight for curls and shoulder press rn is around 20 pounds for 12 reps. My ez barbell curl is...

AL459‎, 11-11-2019 09:38 AM
11-11-2019, 06:42 PM Go to last post
6 794

Beginner Legs

Do i need to do squats if i do deadlifts 3x a week, bike up a giant hill to the gym 3x a week (burns like hell in the quads), and run 2x a week?

Hannesioo‎, 11-10-2019 02:29 PM
11-15-2019, 01:23 PM Go to last post
5 1,054

Bench Advice (strengthening chest)

I'm 5'9, 180LB I can comfortably bench my weight 10x. I do my fair share of incline workouts and weighted dips and flys. but when i get into the 2 plate bench range its always x1-2 reps obviously cant seem to improve that. i've gotten as high as 275LB x1 rep. Do you guys think i should just...

LFT4FN‎, 11-01-2019 11:56 AM
11-01-2019, 12:04 PM Go to last post
1 522

bench more than i deadlift?

So long story short ive been lifting seriouslyish since mid summer and am using fierce 5 novice but I go 3.5 days a week instead of 3 just because more gains more money!!!!! anyways my lifts are progressing but my problem is I cant RDL effectively without my grip giving out after like 6 reps...

rexfrommex‎, 11-05-2019 08:55 PM
11-13-2019, 07:58 AM Go to last post
10 1,900

Bench press machine Someone please tell me these look alright, felt like the worst workout of my life lmaooo

Hannahp21‎, 10-19-2019 03:37 AM
10-19-2019, 05:42 AM Go to last post
4 478

Bench Press Plateu

Anyone have any idea how to increase my bench press, my bench has plateu’d at 70kg for 2 months with no progression where as my other lifts such as deadlift (130kg) and squats (105kg) have just been going up nicely. My military press is 40kg for 3 reps. I am currently 68kg and 5’9 bench two times a...

Jack8482‎, 10-10-2019 04:12 PM
10-21-2019, 06:15 PM Go to last post
12 1,792

Bench press: alternating strength and hypertrophy

What’s up community? I’ve got a problem: my bench press has plateaued for 2 months. Taking a week off didn’t help, and traditional volume deloads never help me break through plateaus either. I’m on Viking’s Bare Bones upper/lower, so the volume is pretty high. I’ve been progressing relatively...

Xpiro‎, Yesterday 12:13 AM
Today, 01:10 AM Go to last post
11 612

Bench pressing question

This is probably a dumb question, but figured i'd ask. I am pretty weak, and have issues trying to bench press. When i lift the bar, its like i can't live straight up and down, my arms like wobble back and forth, not because it's too heavy, it's like my arms just aren't able to lift straight. Has...

SuperChieftain‎, 11-04-2019 03:05 PM
11-04-2019, 04:58 PM Go to last post
4 561

Benchpressing bar form frusteration

Hey, It's my second day at the gym bench pressing. I can't figure out if I have proper form. I mostly feel it in my back, shoulders and abs. It's very difficult for me to keep abs flexed the whole time while keeping shoulder blades tight and pulled back. It seems like no matter how much I focus...

xXGreenXx90‎, 10-18-2019 08:06 PM
10-20-2019, 12:54 PM Go to last post
12 811

Benefits of doing this type of rope pushdowns?

I saw a video of phil heath doing rope pushdowns but in a reverse position, so his back at the cable station and looking to the opposite side

CapitanNemo‎, 10-11-2019 12:12 PM
10-23-2019, 12:27 AM Go to last post
2 1,150

Question Bent over row weight used

Hi guys, Today I managed to lift 80kg for 8 reps on the barbell bent over row. Correct form was used with little jerking and a good angle. I’d like to know whether this is considered fairy strong or not. It was also an improvement from last weeks attempt! Thanks!

ben1500‎, 10-15-2019 07:44 AM
10-23-2019, 12:25 AM Go to last post
15 1,683

Best Dumbbell overhead press

Which of these overhead dumbbell press forms is friendliest on shoulders and elbows? - palms facing each other with elbows close to body Or - palms facing forward with elbows flared out to the side.

hulkfan‎, 11-07-2019 07:17 PM
11-11-2019, 09:32 AM Go to last post
8 1,306

Best exercises for the long head tricep?

My long head tricep lacks size and i want to train it more/better. I was wondering what exercises are best for this one specifically. Personally i was thinking weighted dips and close grip bench press, but simply because they're more of a mass/compound exercise. I don't know if they are the...

backinthegymbro‎, Yesterday 08:51 AM
Yesterday, 12:56 PM Go to last post
9 467

Smile Best Smith Machine to Buy

Hi There, there's a lot of motivation going to a commercial gym, however as a mom, which time is really so impt., I was thinking of setting up a home gym. I do not have the budget to purchase expensive ones, my basement is huge so space is not an issue. I saw this Body Solid 7 Series, I found on...

techmitch23‎, 11-10-2019 06:18 AM
11-11-2019, 09:35 AM Go to last post
4 672

Big delts without side raises?

I'd like to read some testimonials/experiences on whether is it possible to have decent shoulders without side raises; especially in the long run. Solely from ohp and other exercises

HeMB‎, 10-30-2019 09:11 AM
11-04-2019, 11:37 AM Go to last post
26 1,474

Big difference in reps/weight question.

I've been away from the gym for a couple of weeks due to injury. As such, yesterday, I wanted to take a day or to recalculate my 10RM for the All-Pro workout program. My results where concerning for 2 exercises: -1 Squat: When I started the program months ago I couldn't really squat without some...

Kxer0‎, 10-22-2019 01:09 AM
10-22-2019, 02:49 AM Go to last post
4 599

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