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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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07-25-2017, 11:11 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
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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
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07-14-2017, 07:28 PM 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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06-18-2017, 09:20 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
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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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06-06-2017, 04:02 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
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06-01-2017, 03:55 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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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 40,548

Free-weight calf exercises other than calf raises?

So, apart from a thousand different variations of calf raises, are there any good free-weight calf exercises out there?

DieselYeah‎, Yesterday 02:11 PM
2 127

Unhappy Chest doesn't burn when doing bench press of dumbell press

So I bench with proper form and a good mind muscle connection. I raise my lower back off the bench and squeeze and contract my pecs. Somehow I don't feel a burning sensation in my chest like when I would shoulder press or bicep curl for those muscles.

trushal02‎, Yesterday 05:07 PM
Today, 05:01 AM Go to last post
3 172

Smile Squats form check please :)

Hi, Would appreciate it if you guys could take a look at my squats and advice on how I can improve them. I was trying to hit just below parallel although I noticed that I didn't break parallel on some reps. I'm mostly worried about back rounding at the bottom. Is the amount of 'buttwink' that I...

Pomegranate23‎, Yesterday 04:59 AM
Today, 04:01 AM Go to last post
6 223

Back and front squat substitutes?

Been dealing with pain in my right hip the last month or so (ever since I've been going a lot deeper with my squats). I think it may be getting worse. I took a week off and that seemed to help, but the pain has returned. I've tried a million variations to my squat but nothing seems to matter. The...

wsteve30‎, Yesterday 02:00 PM
Today, 03:59 AM Go to last post
9 224

Dumbbells starter advice

I'm seventy-five, been an athlete all my life. I'm slim, 5'9" - 140. I would like to build up my upper body at least some - shoulders, neck, biceps, chest. I cannot do heavy lifting for a variety of reasons, and would just like to do some weight/strength training exercises at home with...

SeniorStud‎, 07-20-2017 03:00 PM
Today, 02:39 AM Go to last post
17 524

Greyskull LP Bench Stall?

I have been following the Greyskull LP routine basically because of the lower progression. I worked my way up to 62kg then stalled so I deloaded 10% as the program calls for. I was expecting to achieve higher reps on the AMRAP sets then previously but I have not. In some cases I have achieved one...

bflare78‎, Yesterday 06:51 AM
Today, 12:22 AM Go to last post
2 141

Red face Preacher curls vs spider curls

How do these target the biceps differently? They look almost identical. Arnold's encyclopedia lists preacher curls as emphasising lower biceps, but says nothing about spider curls.

EyeOfTheWolf‎, Yesterday 10:01 PM
Yesterday, 11:39 PM Go to last post
2 127

Deadlift form check

Hi all, Since a few weeks i am doing deadlifts. I am very careful with adding weights to the barbell because a bad form can lead to bad injuries. That's why i filmed my deadlift to get feedback before i go o. I hope you can help me out :) Video:

svenson152‎, Yesterday 03:43 AM
Yesterday, 11:20 PM Go to last post
6 227

Not feeling deadlifts in my glutes?

I'm a new lifter (4 months in) and currently deadlifting 105lbs. When I do my deadlifts, I'm not feeling much in my glutes. My trainer says my form is great but personally I feel like my overall body is getting the workout and my glutes don't really feel very affected. I'd go up in weights but my...

Asstronaut‎, Yesterday 01:26 PM
Yesterday, 10:09 PM Go to last post
4 156

Thumbs up Muscle Gain and Fat Loss

Hi Everyone :) Today I want to share with you the best core exercises that I have found in my 4 year journey of working out 1. Hanging leg raises 2. Planks and side planks 3. Cable wood chops

Piyushb90‎, Yesterday 09:57 PM
Yesterday, 09:57 PM Go to last post
0 81

My Dumbbell Curl Dilemma (15lbs or 20lbs)

My program calls for Dumbbell Curls 4x12/12/10/8. When I use 15lbs dumbbells, it takes me 20+ reps to hit failure and feel a nice pump on my biceps. But when I try to curl using 20lbs dumbbells, I'm able to get 6-8 good reps, then the rest of the reps I have to lean back and swing a little to...

Christiantorfun‎, Yesterday 03:47 PM
Yesterday, 08:20 PM Go to last post
3 138

Any runners out there? Need some help.

Hey everyone, I need some assistance. 1. I'm joining the Marine Corps and I'm definitely in a good spot except for my run. It's something that I'm struggling with but I always manage to keep up at PT because I don't want everyone waiting on me when running in formation. (I'm not a terrible...

NickCTL‎, Yesterday 06:50 PM
Yesterday, 06:50 PM Go to last post
0 115

Question How can i increase my Vertical Jump?

Hi i am 14 years old, my height is 5' 9 (175-176cm). I want to increase my vertical jump and explosiveness! Do you guys have experience with it? What exercises can I do for that? Thanks in advance.. BTW. I am basketball player and i am really into increasing vertical..

Miladinovic0303‎, Yesterday 07:18 AM
Yesterday, 04:48 PM Go to last post
1 115

How long should I stay at Max HR during HIIT interval?

Hello all! I bought a HR monitor to do HIIT training, and basically work as hard as I can until I hit MX HR range and then stay there for awhile and then slow down and actively rest until I see my HR go into around 65% range and then I repeat. I do as many intervals in 20 minutes. Now I'm a bit...

nerdyaccountant‎, Yesterday 04:08 PM
Yesterday, 04:08 PM Go to last post
0 93

Bis and tris with tourniquets???

Saw a guy at the gym the other day that wrapped resistance bands right above his biceps near his should like a tourniquet. Is there any benefit to doing this or is he just an idiot? Seems like a bad idea if you ask me.

speput0794‎, Yesterday 01:52 PM
Yesterday, 03:05 PM Go to last post
3 145

Exercises that target Transverse Abdominis?

I've been doing stomach vacuums and planks and noticed a tremendous shrink in waist size. I've been bloated lately so I wanted to see if anyone knows of any other exercises that target the transverse abdominis, while I get over it. Or any other muscles that could be targeted to strengthen/tighten...

Nervegirl1‎, Yesterday 11:20 AM
Yesterday, 02:21 PM Go to last post
1 83

Exercises that target Transverse Abdominis?

I've been doing stomach vacuums and planks and noticed a tremendous shrink in waist size. I've been bloated lately so I wanted to see if anyone knows of any other exercises that target the transverse abdominis, while I get over it. Or any other muscles that could be targeted to strengthen/tighten...

Nervegirl1‎, Yesterday 11:23 AM
Yesterday, 12:34 PM Go to last post
4 135

Question about lat pulldown exercise

So the lat pulldown exercise primarily works the lats. What's the difference between pulling the bar down in front instead of behind the head? Seems like they'd both work your lats, and I could come down further in front of the head than in back.

Tricon7‎, Yesterday 11:50 AM
Yesterday, 12:11 PM Go to last post
2 170

Lightbulb Deadlift form check

Hi, I wanted to know if any of you could check my deadlift form please, I've changed up my deadlift routine and started to do a 3x3 program and started at 140kg, I decided to try out my 1 rep max and tried 160kg (first part of the video) and then tried 170kg (I had to give everything I had to do...

nissan2‎, 07-24-2017 03:10 PM
Yesterday, 11:58 AM Go to last post
6 248

how to be a better small nose guard

i weigh 185 pounds and I'm 5'10. I have a linebacker's physique but my coach wants me to play nose so I figure i should make it work. I think my coach wants me to play nose because i'm decently strong and somewhat fast. I'm almost 16 and these are my maxes: squat: 395 bench: 250 powerclean: 185...

seantaylor4‎, Yesterday 04:23 AM
Yesterday, 11:33 AM Go to last post
3 147

Question Critique my deadlift!

Hi all When I do deadlift, I find my lower back feels pretty sore / weird afterwards. From what I've read, I understand this isn't supposed to happen, so I'm appealing to you to help me with my form. Below is a video of me pulling a few reps at about 70-80% of my 1RM. youtube (dot)...

aesop12‎, Yesterday 07:09 AM
Yesterday, 09:08 AM Go to last post
2 189

Arm exercises suggestions

So Ive been going to gym sporadically (aka once in a blue moon lol) and every time I went I can use the hip abductors and hip adductors (the ones where you push out with your legs/hips and the ones you push in) with ease. (I can do 20 reps 3 times at 110lbs) When I go do the exercises for my...

Srpickel‎, Yesterday 06:19 AM
Yesterday, 07:59 AM Go to last post
2 141

stomach pain when deadlifting?

Hey guys..I've noticed sometimes when deadlifting (barbell) I get a burning pain on the left side of my stomach, like just above where my pubies begin to grow. Its kind of along the ligament that gives the V shaped cut in some peoples abs.. Sometimes it doesn't happen though, for example, today...

easye7‎, 12-02-2008 09:17 PM
Yesterday, 07:38 AM Go to last post
18 23,001

Trouble with Client

Alright guys urgent help needed here. So i have a client that has had a hip replacement when she was 20. She is now 57 years of age currently sat at 90 kg and Height is 5"6, and has trouble standing on one leg. She would like to loose weight but obviously she is struggling with various...

daniboy351‎, 07-25-2017 12:35 PM
Yesterday, 05:16 AM Go to last post
3 224

Everything but chest Will grow

So I'm an 18 year old dude who's 6'1 190 and I've been lifting everyday consistenley for about a year and a half now and my chest won't grow. I lift 7 days a week for the most part and I intake about 4000 calories a day and take mass gainer and creating monohydrate. I'm pretty big and defined...

job43‎, 07-20-2017 10:00 PM
Yesterday, 02:34 AM Go to last post
3 290

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