The no "BS" exercise instruction thread!

ninerbuff

Hi I was wondering if there is any excercise I can do to strengthen my hips? I had spd during my last pregnancy and 10months later my hips are still all clicky and weak to the point I can't lie on my side and lift my leg in the air (don't know name for that excercise) is there anything I can do to make them stronger walking has helped a lot but is there anything else that I can do at home?

*edited to say* spd= Symphysis Pubis Dysfunction

I advise you to seek a rehabilitation specialist on this.

ninerbuff

Here's another one...how do you do a proper back fly with dumbbells and not make it a shoulder exercise? The only way that I have done it that makes it not a shoulder exercise was to basically keep my arms at 90 degree angle and bring them straight back...but someone told me that was wrong and I was going to hurt myself cause I should be opening my arms backward while keeping the elbow angle the same. But, every time I do that...I feel my shoulders and not my back.

Sounds like you're trying to do bent over laterals which target the posterior deltoids (rear shoulders). So it this is what you are doing, the you are hitting the right area if you feel it in your shoulders.

ninerbuff

It's not trolling, it's debating, you're on the internet. I just stated what was most effective if forced to choose one alone.
Anyone can interval train, everyone has different levels of activity that counts as intense (did I even mention HIIT?)

You didn't read the question then. And NO, not EVERYONE can interval train. If they suffer from heart ailments brought on by raise heart rates, interval training would be a no. Unless you've assessed their fitness level, saying everyone can do it is a blanket statement.
And you're trolling. You're looking to "one up" me on every response. If you want to offer you input fine, but on a thread that I started and am offering help to those on exercise issues, don't try to insinuate that my advice isn't correct.

ninerbuff

I've found this whole thread really informative, and I'll reference it in the future.

I have a question, I know that I can't spot reduce fat but wanted to know if there are any exercise to tone up the upper back/bust area?

Thanks

Rows (whether with dumbells or barbell) for back, incline bench presses (dumbell or barbell) for chest.

ninerbuff

Yes it's a blanket statement, that was clearly the intention.

I HAVE been trying to insinuate that some of your advice is incorrect, I thought impolite to state that it was outdated, unsupported junk.

So you're trolling. Thanks for admitting it. Funny how you think it's outdated, unsupported junk when you can't even give the correct terminology on actual exercises. And "skullcrushers" unsafe? Maybe for the meat head who likes to load up the bar, and doesn't bother to use a spotter, but it insinuating that it will "mess up your face" when thousands of people perform them correctly don't have that issue, is another blanket statement.
Dude if you need your ego stroked, start your own thread. No need to come over here to debate with me on philosophies. I give sound advice and know what I'm talking about.

IronSmasher

We're talking to complete beginners, my terminolgy has been appropriate.

Most of these beginners obviously haven't got personal trainers to spot them, so my main problem with skullcrushers is that it's a completely avoidable risk. Choose another exercise.

Thanks for the tips on the ego thing, and demonstrating how to do it.

cardbucfan

Thanks for the thread, good information here.

ninerbuff

We're talking to complete beginners, my terminolgy has been appropriate.

Most of these beginners obviously haven't got personal trainers to spot them, so my main problem with skullcrushers is that it's a completely avoidable risk. Choose another exercise.

Thanks for the tips on the ego thing, and demonstrating how to do it.

We could go back and forth, but that does nothing to educate the members. Like I said, you want to offer input, then offer it. DON'T undermine mine. We differ in philosophies on exercise and that's fine, but trying to one up me each time doesn't verify your approach is better. I do with people what has worked for all the years I've done it, you cannot say the same. So, offer your input and leave it at that. No need to debate on who's is better unless you need that.

bcattoes

I'm telling you to do less.

I was trying to be polite.

I know you can't lower your desk, find something else.

Make the exercise harder, so that you can only just perform 3 sets of 8-12 reps.

Why? What I'm doing now is giving my arms the firmness I want without making them look "muscley" so why change it?

Sorry, I made an assumption you wanted to improve. If you're happy, then do what makes you happy

I am happy, but there is always room for improvement. But I don't think my arms need improvement right now. They'd look good even on someone half my age.

Lyadeia

We're talking to complete beginners, my terminolgy has been appropriate.

Most of these beginners obviously haven't got personal trainers to spot them, so my main problem with skullcrushers is that it's a completely avoidable risk. Choose another exercise.

Thanks for the tips on the ego thing, and demonstrating how to do it.

This entire post is condescending and insulting to ANYONE who came here for help. Your trolling is NOT appreciated by either the O/P or other people coming here for help advice.

And by the way, if you care to shell over the $100 per session for a trainer for me at my gym, go right ahead. Until trainers realize that people around here aren't millionaires, I will just have to stick with my long time workout buddy to spot me.

And no, I am NOT a complete effin beginner. I simply am moving from machines to barbells in some exercises and need some d*** advice. Please get off of your high horse.

caroltina

Thanks for the advice

caroltina

Thanks for the advice

ninerbuff

Thanks for the advice

Sorry I can't help you out more.

ninerbuff

SIDE LATERAL RAISE: This works the lateral deltoid and having "rounder" shoulders helps to create the illusion of a smaller waist too. Grab a set of dumbbells and stand straight up with the dumbbells at your sides. Your palms should be facing your body. You should be holding the dumbbells slightly off your body, this keeps the tension on the side delts and have a slight bend in the elbows. This is your starting position for the exercise. To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, this will take the work off the side delts and put it on the front delts. Pause at the top of the movement (at shoulder level) then slowly lower the weight back to the starting position. Do not let the dumbbells touch your body, then raise for the next rep.

Lyadeia

SIDE LATERAL RAISE: This works the lateral deltoid and having "rounder" shoulders helps to create the illusion of a smaller waist too. Grab a set of dumbbells and stand straight up with the dumbbells at your sides. Your palms should be facing your body. You should be holding the dumbbells slightly off your body, this keeps the tension on the side delts and have a slight bend in the elbows. This is your starting position for the exercise. To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, this will take the work off the side delts and put it on the front delts. Pause at the top of the movement (at shoulder level) then slowly lower the weight back to the starting position. Do not let the dumbbells touch your body, then raise for the next rep.

Just curious about height of the weight...I've seen some people raise above shoulder level and then others who are not quite parallel to the ground...in my mind, the first needs to add more weight and the second needs less weight to make it a little farther. Is this correct? I've been doing this particular exercise with resistance bands because there is less of a chance for me to accidently "swing" the weight with momentum or bobble back and forth. Is there any difference in effectiveness as long as I am using a good enough band? Right now I like to do between 8-12 reps per set and the last couple are pretty hard...although I never get to the point of "failure."

ninerbuff

Just curious about height of the weight...I've seen some people raise above shoulder level and then others who are not quite parallel to the ground...in my mind, the first needs to add more weight and the second needs less weight to make it a little farther. Is this correct? I've been doing this particular exercise with resistance bands because there is less of a chance for me to accidently "swing" the weight with momentum or bobble back and forth. Is there any difference in effectiveness as long as I am using a good enough band? Right now I like to do between 8-12 reps per set and the last couple are pretty hard...although I never get to the point of "failure."

Correct. As for bands, they have their place, but the resistance is only progressive meaning that as you stretch it, the resistance increases, but as you shorten it, it decreases. With "dead weight" from dumbells, you have eccentric or resistance on the lengthening of the muscle. It's actually the eccentric movement that breaks the muscle down and is responsible for DOMS. I encourage you to do them with dumbells.

caroltina

Thanks for the advice

Sorry I can't help you out more.

Your ok, your really helping - this advice is fab, and agreed on intervals not everyone can do them, angina patients etc a major no go. Enjoying all the info keep it up

ninerbuff

Your ok, your really helping - this advice is fab, and agreed on intervals not everyone can do them, angina patients etc a major no go. Enjoying all the info keep it up

You're welcome. Knowledge means nothing unless you teach it to someone else.

ninerbuff

bump

Mandyw58

Thanks for the advice about how to help reduce the visibility of the "bat wings". I'm going to go grab some weights and give those a try.

I have a question about pull ups. I've been rock climbing for a few years and think I've gotten fairly strong, but it bothers me that I still can't do a pull up. From a dead hang, I can only raise myself up about an inch, and then I stall. I'm doing assisted and australian pulls ups now, but can you also please recommend some home exercises I can do to strengthen the muscles needed for a pull up?