Exercise Guides

Frog Sit-Ups

Sep 12, 2011 5:07 PM: I didnt know there was a name for these haha!! I have a compressed disc in my L4-L5 and struggle with situps always only targeting my upper abs, I figured out by chance that I can do them this way to target more mid and lower. Definatly a great sit-up!!!!! I didnt know there was a name for these haha!! I have a compressed disc in my L4-L5 and struggle with situps always only targeting my upper abs, I figured out by chance that I can do them this way to target more mid and lower. Definatly a great sit-up!!!!!-See Less

Arnold Dumbbell Press

Sep 11, 2011 10:24 PM: good good-See Less

Chest Stretch on Stability Ball

Sep 11, 2011 11:36 AM: es bueno. depende de la cantidad de veces que uno aplique para ver realmente los resultados. es bueno. depende de la cantidad de veces que uno aplique para ver realmente los resultados.-See Less

Lateral Raise - With Bands

Sep 10, 2011 8:28 AM: Do this at the end of the workout. Get a sick burn. Do this at the end of the workout. Get a sick burn.-See Less

Dips - Chest Version

Sep 8, 2011 11:25 AM: This is a very difficult exercise to perform if you don't have enough strength for your body weight. At many gyms there is a machine where you can relieve yourself of some of the weight this requires. If that is not available you simply have to work on the exercise and gain strength so you can perform...+See More This is a very difficult exercise to perform if you don't have enough strength for your body weight. At many gyms there is a machine where you can relieve yourself of some of the weight this requires. If that is not available you simply have to work on the exercise and gain strength so you can perform it regularly. For these people I recommend a rest-pause approach. If you are aiming for 10 reps do as many as you can, if you get say 3 reps and reach failure take a very short break 15 secs for example and try to do more even if its just 1. Continue this rest-pause process until you reach your goal. Then take a real rest of 60-120 secs before proceeding to the next set. -See Less

Decline Dumbbell Flyes

Sep 8, 2011 11:17 AM: Wonderful exercise. Just make sure not to lower your arms too far. When I was a beginner this was a habit I had to break myself of. It causes undue stress on your shoulder joint when you stretch it too far. Wonderful exercise. Just make sure not to lower your arms too far. When I was a beginner this was a habit I had to break myself of. It causes undue stress on your shoulder joint when you stretch it too far. -See Less

Lying Close-Grip Barbell Triceps Press To Chin

Sep 7, 2011 10:24 AM: My best exercise when i don't use a machine! but i touch my front instead of the chin... Feel better and easier for me :p My best exercise when i don't use a machine! but i touch my front instead of the chin... Feel better and easier for me :p-See Less

Donkey Calf Raises

Sep 6, 2011 5:15 PM: When is she available, my calves need some work. ;) I would add a block of wood, such as a 2 x 4 under the toes for better extension of the muscle your targeting with this. When is she available, my calves need some work. ;) I would add a block of wood, such as a 2 x 4 under the toes for better extension of the muscle your targeting with this.-See Less

Air Bike

Sep 5, 2011 5:32 PM: I added resistance bands to this exercise I added resistance bands to this exercise-See Less

Ab Roller

Sep 3, 2011 1:53 PM: Just started today and this is a lot harder than it looks. I definitely felt like it was doing damage on my abdominals but it also slightly strains the lower back. I suggest only going down far enough to feel a stretch and coming back up. Don't forget to pause while in that stretch. Just started today and this is a lot harder than it looks. I definitely felt like it was doing damage on my abdominals but it also slightly strains the lower back. I suggest only going down far enough to feel a stretch and coming back up. Don't forget to pause while in that stretch.-See Less

Reverse Triceps Bench Press

Sep 1, 2011 12:33 PM: Worth trying for bench pushing variation. Ü Worth trying for bench pushing variation. Ü-See Less

Sit Squats

Aug 30, 2011 9:24 AM: I haven't seen a variation for this: remain on the way down, freeze and remain on that position for 20 to 30 seconds. This is an incredible hard exercise without the need of movement or any equipment. I haven't seen a variation for this: remain on the way down, freeze and remain on that position for 20 to 30 seconds. This is an incredible hard exercise without the need of movement or any equipment.-See Less

Drag Curl

Aug 29, 2011 2:19 PM: These are great because they take your shoulders out of the movement. I used to do them on a Smith machine. These are great because they take your shoulders out of the movement. I used to do them on a Smith machine.-See Less

Triceps Pushdown - V-Bar Attachment

Aug 29, 2011 10:25 AM: One of Dorian yates tips, instead of doing a push down motion, try to oush the bar towards your body on the way down One of Dorian yates tips, instead of doing a push down motion, try to oush the bar towards your body on the way down-See Less

V-Bar Pulldown

Aug 27, 2011 8:04 PM: start by pulling a bit on the grip..lean forward abit so the grip is pulling your lats PULL not yank..... pull down at a good 2-3 count and feel the lats...bring it down for a 2 sec. hold then come back up leaning forward again as you come up...try a lowering the weight and really feel it out start by pulling a bit on the grip..lean forward abit so the grip is pulling your lats PULL not yank..... pull down at a good 2-3 count and feel the lats...bring it down for a 2 sec. hold then come back up leaning forward again as you come up...try a lowering the weight and really feel it out-See Less

Jefferson Squats

Aug 27, 2011 7:59 PM: i do it kai greene style bar stays in the start position thru the whole exercise.. widen the stance a bit more...stop at the bottom come back up but never locking out then go back down feeling the negative i do it kai greene style bar stays in the start position thru the whole exercise.. widen the stance a bit more...stop at the bottom come back up but never locking out then go back down feeling the negative -See Less

Barbell Curls Lying Against An Incline

Aug 26, 2011 6:58 PM: try with a shorter bench try with a shorter bench -See Less

Barbell Bench Press - Medium Grip

Aug 25, 2011 6:30 AM: One of the truest tests of strength. Make sure you plant your feet beforehand so your legs don't go flying when it gets too heavy. Plus doing so will give you power to push through those hard-to-get reps. One of the truest tests of strength. Make sure you plant your feet beforehand so your legs don't go flying when it gets too heavy. Plus doing so will give you power to push through those hard-to-get reps.-See Less

Standing Dumbbell Upright Row

Aug 24, 2011 6:01 PM: just remember to hold and bring down very slow. just remember to hold and bring down very slow.-See Less

Bent Over Two-Arm Long Bar Row

Aug 24, 2011 10:05 AM: Great exercise! Great exercise!-See Less

Kettlebell Pistol Squat

Aug 19, 2011 6:23 PM: Great exercise especially if you have lower back issues. can use light dumbbells instead of kettle bell and do a frontal raise to provide stability. Great exercise especially if you have lower back issues. can use light dumbbells instead of kettle bell and do a frontal raise to provide stability.-See Less

Arnold Dumbbell Press

Aug 19, 2011 2:30 PM: Awesome exercise! Really helps to carve out those front delts...emphasise the negative to really feel the burn. Awesome exercise! Really helps to carve out those front delts...emphasise the negative to really feel the burn. -See Less

Standing Dumbbell Calf Raise

Aug 18, 2011 12:37 AM: My idea for calf raises other than using the stairs. any number on each step. My idea for calf raises other than using the stairs. any number on each step.-See Less

Bent Over One-Arm Long Bar Row

Aug 17, 2011 5:44 AM: Make sure the motion is slow and controlled, and squeeze the shoulder blades at the top of the ROM. Definitely one of the best. Make sure the motion is slow and controlled, and squeeze the shoulder blades at the top of the ROM. Definitely one of the best. -See Less

Pushups

Aug 16, 2011 10:45 AM: What about the elbows? have them at the shoulder level, or 45o or near to your body? What about the elbows? have them at the shoulder level, or 45o or near to your body?-See Less

Hanging Pike

Aug 15, 2011 11:50 AM: Great exercise but if it's too hard on a bar, try using gymnast rings when starting out if your gym has them. Great exercise but if it's too hard on a bar, try using gymnast rings when starting out if your gym has them.-See Less

Leg Extensions

Aug 14, 2011 10:25 PM: could u use a chair and a band to do this if u have no gym and workout at home I tend to get creative if u guys have no alliteratives for me lol could u use a chair and a band to do this if u have no gym and workout at home I tend to get creative if u guys have no alliteratives for me lol-See Less

Decline Barbell Bench Press

Aug 14, 2011 6:27 AM: hits chest like a train hits chest like a train-See Less

EZ-Bar Curl

Aug 12, 2011 8:28 PM: I prefer the Ez bar then the barbell because i had better gains with the Ez bar. I prefer the Ez bar then the barbell because i had better gains with the Ez bar.-See Less

Push-Ups - Close Triceps Position

Aug 12, 2011 5:04 PM: its an okay for tricep but very hard on the wrist. its an okay for tricep but very hard on the wrist. -See Less