The no "BS" exercise instruction thread!

sandimack

Bump

salzej01

Bump.

hatravers

bump

bzmom

Very informative post I am bumping to finish reading later and reference back. Thanks for all the info and tips!!!

1RareJewel

bump

Meggles63

Bumping for reference! Thanks for all the HELPFUL information!

MaximalLife

Guess no one cares about exercise instruction................so be it.

most are good just to show up3 times a week - anything - any movement will result in a positive change.

But if a person wants more, either learn from a pro or self educate.
The gym is no place for OJT...:smokin:

npryor100

bump

Keenasgettingfitnhealthy

BUMP =D

This is great! Thank you for all the advice and I can't wait to read all the posts.

pastryari

Bump. Great thread!

TrophyWifeSass

Bump and Thanks

kyodi

Lot of great advice here. Bumping so someone else can benefit as well :-)

iamvillanueva

I almost always work out in group classes. Something new to my area are pre-choreographed classes for stregth training. Currently I take a class called Body Pump from the Les Mills training system. I've also taken Group Power by BTS. Both classes use barbells and plates. My question is regarding the dead lifts. In these classes, the instructors always stress that you should only descend as far as your knees. Whenever I take a strength training class that is solely put together by the instructor, they always say to go down as far as your flexibility allows, even down to your ankles. Which is correct? Is there an advantage/disadvantage to either way? I am loading my bar the same in both classes and the tempo and reps are similar.

agthorn

You mentioned cable rows...I do a seated cable row and just use the standard short straight bar. Is there any benefit to using the other types of bars or ropes? I think there's like five or six different options at my gym.

gazz777

bump for later

ninerbuff

I almost always work out in group classes. Something new to my area are pre-choreographed classes for stregth training. Currently I take a class called Body Pump from the Les Mills training system. I've also taken Group Power by BTS. Both classes use barbells and plates. My question is regarding the dead lifts. In these classes, the instructors always stress that you should only descend as far as your knees. Whenever I take a strength training class that is solely put together by the instructor, they always say to go down as far as your flexibility allows, even down to your ankles. Which is correct? Is there an advantage/disadvantage to either way? I am loading my bar the same in both classes and the tempo and reps are similar.

I'm assuming you're speaking of stiff legged deadlifts. As long as your low back is FLAT, you go down as far as comfortable. Some go to their ankles but don't keep their low back flat so this can cause low back issues later.

ninerbuff

bump

Pam3

:flowerforyou:

ninerbuff

Kettlebell Swing: No it's not a dance, but one of the most effect lower body and core exercises that also gets your heart rate up.
To begin the movement of the kettlebell, you should squat down (pushing your hips back) until the kettlebell is well clear of your groin,and flick the kettlebell back between your legs,this is the only time you use your arms to push the weight across,to begin the momentum,the arms should not move the weight during the swing.
At this point in the swing, you should have your forearms push up against your groin and the kettlebell extending out behind you. After the kettlebell reaches it’s peak decline, you will simultaneously squat up and thrust your pelvis forward which will cause your back to righten vertically which causes the kettlebell to propel forward. You should aim reach chest height. On the right, this is the optimal height you want the kettlebell to be in for the Russian kettlebell swing, for beginners this is the preferred height
For repetitions you simply let the kettlebell fall back into it’s arc, while you hold the bell with your extended arms at all times, as the kettlebell lowers, you squat down slightly with your hips back and repeat from the start.
The target repetition for this exercise is 20, but when you first begin aim for 30 repetitions with a light weight in order to learn the technique.
Here's video on the visual instruction:

http://www.youtube.com/watch?v=q0jalJ-3e7U

ninerbuff

INVERTED PULLUPS-If your having a hard time just doing regular pullups, you can still get stronger and better by doing inverted ones on a Smith Machine.

SETUP - Secure a pull-up bar or the bar of a Smith machine at shoulder height. - Hold the bar with an overhand grip, hands slightly wider than shoulders. - Walk feet forward and under bar until body is at an incline and you're balanced on heels, feet together, bending knees if necessary. ACTION - Keeping wrists straight, straighten arms and hang in plank position, your body forming a straight line from shoulders to heels, hips lifted, abs in and buttocks and legs tight. - Maintaining the plank, draw shoulder blades down and together; then bend elbows out to sides and pull up to bar, so bar is over breastbone at top of movement. - Slowly lower while staying in plank, keeping abs drawn in. Complete reps. .

Have fun!!

luvmybaby333

Saving to read later. :-D

cardbucfan

ninerbuff, I have 2 questions for you. I have a strength routine I got from a trainer I go to periodically. It's a good total body workout with compound moves and I feel it big time. One of the moves is a split squat with shoulder pressess. These squats really, really work my quads to the point when I go to spin class afterwards, I whimper when I go into a standing anything and they are sore for the next couple of days. I usually do this routine on Friday's so it doesn't mess with my golf game (a girl needs her priorities!). When I got to the gym today (Monday) my quads were still pretty sore. Question1 is should I have let my legs recover a little more and avoided doing any lower body (but for spin) or go ahead and do total body again? Question 2 is what do you suggest I do when I can do 15 reps with good form for a couple sets at my current weight but the next weight up (going from 15-20 or 20-25) is too much? Up my reps? 5 lb. increments are too much for me when I'm talking about shoulder moves or bicep work.

AbiNichole

Note on the kettlebell swing- if the weight is flipping up (meaning the bottom of the kettlebell is showing when you hit the peak of your thrust) then it's too light for you. Make sure you're using something heavy enough that it's a challenge :-)

Thanks for starting the tread @ninerbuff -- will you please explain the proper form for the rowing machine. What muscles are you working on that machine? Biceps, glutes, quads, and core?

Thanks! :flowerforyou:

lindsayletcher

I have only question, what the huck are "batwings?"

alexbelly

I like this site: http://www.bodybuilding.com/exercises/list/index/selected/a

It helps find the names of exercises and shows clips and pictures of how to do them

ninerbuff

ninerbuff, I have 2 questions for you. I have a strength routine I got from a trainer I go to periodically. It's a good total body workout with compound moves and I feel it big time. One of the moves is a split squat with shoulder pressess. These squats really, really work my quads to the point when I go to spin class afterwards, I whimper when I go into a standing anything and they are sore for the next couple of days. I usually do this routine on Friday's so it doesn't mess with my golf game (a girl needs her priorities!). When I got to the gym today (Monday) my quads were still pretty sore. Question1 is should I have let my legs recover a little more and avoided doing any lower body (but for spin) or go ahead and do total body again? Question 2 is what do you suggest I do when I can do 15 reps with good form for a couple sets at my current weight but the next weight up (going from 15-20 or 20-25) is too much? Up my reps? 5 lb. increments are too much for me when I'm talking about shoulder moves or bicep work.

Soreness is an indication of muscle breakdown. If soreness continues for more than 5 days, chances are that they got overtrained.
If you reach reps with good form, then up the weight and do as many as you can till you reach desired rep range again.

ninerbuff

Note on the kettlebell swing- if the weight is flipping up (meaning the bottom of the kettlebell is showing when you hit the peak of your thrust) then it's too light for you. Make sure you're using something heavy enough that it's a challenge :-)

Thanks for starting the tread @ninerbuff -- will you please explain the proper form for the rowing machine. What muscles are you working on that machine? Biceps, glutes, quads, and core?

Thanks! :flowerforyou:

Should be back, rear delts, core and some leg work.

ninerbuff

I have only question, what the huck are "batwings?"

The flab that hangs from the back of your arms.

ninerbuff

I like this site: http://www.bodybuilding.com/exercises/list/index/selected/a

It helps find the names of exercises and shows clips and pictures of how to do them

Great site. I'm on there too, but not as much.

cardbucfan

Thanks!