Exercise Guides

Review: Close-Grip Barbell Bench Press

Aug 24, 2010 2:31 PM: LOVE THIS EXERCISE!!!!!!!! LOVE THIS EXERCISE!!!!!!!!-See Less

Tip: Side Lateral Raise

Aug 24, 2010 11:50 AM: this is perfect this is perfect-See Less

Tip: Side Lateral Raise

Aug 24, 2010 11:49 AM: this is perfect this is perfect-See Less

Review: Barbell Deadlift

Aug 23, 2010 9:17 AM: If you could only do one exercise, this should be it.
This exercise is also the truest measure of strength! If you could only do one exercise, this should be it.
This exercise is also the truest measure of strength!-See Less

Tip: Barbell Squat

Aug 23, 2010 8:56 AM: Go low (below parallel)
Knees should go strait over your toes.
Keep your back straight. Go low (below parallel)
Knees should go strait over your toes.
Keep your back straight.-See Less

Review: Kettlebell Windmill

Aug 23, 2010 3:00 AM: Is it possible to do this exercise with dumbbell or plate? Is it possible to do this exercise with dumbbell or plate?-See Less

Review: Arnold Dumbbell Press

Aug 22, 2010 8:46 PM: one of my favorites one of my favorites -See Less

Review: Hanging Pike

Aug 22, 2010 8:15 PM: This is a fun exercise and you get to show off your core strength a bit more than just situps. This is a fun exercise and you get to show off your core strength a bit more than just situps.-See Less

Tip: Dumbbell Bench Press

Aug 22, 2010 11:37 AM: Either start with the dumbells up or ask for help for the first help. Otherwise, you waste too much energy on the first rep... Either start with the dumbells up or ask for help for the first help. Otherwise, you waste too much energy on the first rep...-See Less

Review: Bent-Arm Dumbbell Pullover

Aug 21, 2010 7:11 AM: I was wondering is it for lower chest as well?
The problem is that I can't do any Decline exercises for medical reason. Can anyone Please help me? I was wondering is it for lower chest as well?
The problem is that I can't do any Decline exercises for medical reason. Can anyone Please help me? -See Less

Close-Grip Barbell Bench Press

Aug 24, 2010 2:31 PM: LOVE THIS EXERCISE!!!!!!!! LOVE THIS EXERCISE!!!!!!!!-See Less

Barbell Deadlift

Aug 23, 2010 9:17 AM: If you could only do one exercise, this should be it.
This exercise is also the truest measure of strength! If you could only do one exercise, this should be it.
This exercise is also the truest measure of strength!-See Less

Kettlebell Windmill

Aug 23, 2010 3:00 AM: Is it possible to do this exercise with dumbbell or plate? Is it possible to do this exercise with dumbbell or plate?-See Less

Arnold Dumbbell Press

Aug 22, 2010 8:46 PM: one of my favorites one of my favorites -See Less

Hanging Pike

Aug 22, 2010 8:15 PM: This is a fun exercise and you get to show off your core strength a bit more than just situps. This is a fun exercise and you get to show off your core strength a bit more than just situps.-See Less

Bent-Arm Dumbbell Pullover

Aug 21, 2010 7:11 AM: I was wondering is it for lower chest as well?
The problem is that I can't do any Decline exercises for medical reason. Can anyone Please help me? I was wondering is it for lower chest as well?
The problem is that I can't do any Decline exercises for medical reason. Can anyone Please help me? -See Less

Pullups

Aug 21, 2010 1:01 AM: weighted pullups are the best for me weighted pullups are the best for me-See Less

Pullups

Aug 21, 2010 1:00 AM: weighted pullups is the best for me weighted pullups is the best for me-See Less

Kettlebell One-Legged Deadlift

Aug 21, 2010 12:57 AM: sooo nice
but if i lift the Kettlebell by the left hand when i stand on right leg did this work lower back more sooo nice
but if i lift the Kettlebell by the left hand when i stand on right leg did this work lower back more -See Less

Weighted Squat

Aug 21, 2010 12:51 AM: then are full one leg squat are the best then are full one leg squat are the best-See Less

Side Lateral Raise

Aug 24, 2010 11:50 AM: this is perfect this is perfect-See Less

Side Lateral Raise

Aug 24, 2010 11:49 AM: this is perfect this is perfect-See Less

Barbell Squat

Aug 23, 2010 8:56 AM: Go low (below parallel)
Knees should go strait over your toes.
Keep your back straight. Go low (below parallel)
Knees should go strait over your toes.
Keep your back straight.-See Less

Dumbbell Bench Press

Aug 22, 2010 11:37 AM: Either start with the dumbells up or ask for help for the first help. Otherwise, you waste too much energy on the first rep... Either start with the dumbells up or ask for help for the first help. Otherwise, you waste too much energy on the first rep...-See Less

Lying Face Up Plate Neck Resistance

Aug 19, 2010 6:11 PM: There is a new neck exercise device called the NECKSPRING
(www.neck.homestead.com) that gives you the same benefits as this exercise.
The NECKSPRING does NOT use any gym weights but uses a torsion spring to
provide the neck force and can be easily adjusted to give you the desired...+See More There is a new neck exercise device called the NECKSPRING
(www.neck.homestead.com) that gives you the same benefits as this exercise.
The NECKSPRING does NOT use any gym weights but uses a torsion spring to
provide the neck force and can be easily adjusted to give you the desired
force. It light-weight, portable and can be used at home or work.
desired force. It is safer to use than holding a gum weight that may fall-off
your head or hand. It is light-weight, portable and can be used at home or at work.
-See Less

Power Partials

Aug 19, 2010 2:29 PM: I like to tilt my hands so my pinkies are higher than my thumbs so that it includes the posterior delt instead of the anterior delt. I like to tilt my hands so my pinkies are higher than my thumbs so that it includes the posterior delt instead of the anterior delt.-See Less

Reverse Grip Bent-Over Rows

Aug 18, 2010 3:18 PM: one of my favorite back exercises. try to pause when you pull count at least to 3. one of my favorite back exercises. try to pause when you pull count at least to 3.-See Less

Lying Face Down Plate Neck Resistance

Aug 18, 2010 9:10 AM: There is a neck exercise device called the NeckSring (www.neck.homestead.com)
that provides the same effect as this exercise. It does NOT require using any
weights and neck resistance can be easily adjusted by the desired stiffness from
a torsion spring. The NeckSpring is safer...+See More There is a neck exercise device called the NeckSring (www.neck.homestead.com)
that provides the same effect as this exercise. It does NOT require using any
weights and neck resistance can be easily adjusted by the desired stiffness from
a torsion spring. The NeckSpring is safer to use becasue there is no risk of a
heavy weight falling-off and is portable where it can be used at home or at work.-See Less

One-Legged Cable Kickback

Aug 17, 2010 11:26 PM: The primary purpose of the Glutius Maximus is hip extension and this is exactly what movement this exercise performs in its rarest form. Therefor the Cable-Kickback is functional for the full development of this muscle. The Glutius Medius and Minimus are also well involved in hip extension so these...+See More The primary purpose of the Glutius Maximus is hip extension and this is exactly what movement this exercise performs in its rarest form. Therefor the Cable-Kickback is functional for the full development of this muscle. The Glutius Medius and Minimus are also well involved in hip extension so these deeper muscles are also involved.

This exercise is executes the movement via a class 3 lever system (force is between the axis and resistance). What we know of this lever system is that the further you apply the resistance from the force, the heavier the weight load becomes. This means having your leg straight is more difficult than bending the knee at 90 degrees. This exercise folds this fault well.

The cable applies even resistance so is much better for hypertrophy than using a free weight or body weight on the floor. With all this big fast twitch fibers in the glute, you dont double the results, you quadrouple them.

Hint1: Dont lock the knee or you will hyper extend and damage it.
Hint2: Exhail on kickback (concentric phase)
Hint3: Use neutral curve of the spine
Hint4: Dont arch your back when kicking back... try and use a posterior (backward at the top) tilt of the pelvis.

Zahin Singh
Australian Institute of Fitness and Facebook-See Less

Zottman Curl

Aug 17, 2010 6:18 PM: Try these with super set of incline bench curls. I did the super set and finished with light weight concentration curls....wow! Try these with super set of incline bench curls. I did the super set and finished with light weight concentration curls....wow!-See Less