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Hi guys, I've heard the big 4 compound exercises are deads, squats, bench and rows... but what would be the ideal one for building mass in the shoulder region? I know bench does front delt, and rows touch the rear delt. Can military press/dumbell press be considered a compound excercise? I...

I used to hate them but then realised that I was not doing them the best way. I'm slightly tall, and I was having my feet close in, which meant that as the bar came down in a straight line, my back would bend down too much. As a result I would always have back pain, bitch about squats, and move...

semajes, when i'm on my 2nd week of 5s my understanding is that by the end of the 2nd week (the last workout) I should be at my max for 5RM, then the 3rd, 4th ,etc i'm at my 5RM give or take any increases. At the moment I haven't reached my 5RM, but after one set of 5 at about 85% of 5RM I...

Thanks for your reply..... what about doing squats in the 5s? I'd prefer leg press but my gym doesn't have one. Should I alternate between leg extentions or is doing squats 3 x a week advisable? How many of you use free weights for the 5s as opposed to machines? If your doing clusters and...

Hi, I'm on my 2nd week of the 5s, my excersises below Squat 5,4,3,3 (total 15 reps) - drop set on last set Machine Delts 5,4,3,3 Machine Bench 5,4,3,3 Machine Back Pull 5,4,3,3 Is it safe to squat 3 times a week with this rep range on squats? So far I don't have any back pain but its quite...

What would 65% of 1-RM be? Around max for 8-RM? Considering that people have different levels of fatigue at different RMs, couldn't 65% of 1-RM be someones max 5-RM and another persons max 8-RM?

Thanks Jester.... As it turns out I saw your post below and followed the links to the same doc :) Regarding the 5s, is it better to be using machines or free weights? I'd be a bit worried about my technique with squats and deadlifts on 5s because the weight is getting heavy. Even on sholder...

Hi, I'm about to enter my 5s, and have some quesitons regarding loaded stretching (and pulse stretching, what is this?). I'm aware of the idea of loaded stretching, and I find using weights in the dumbell fly position to be very effective. However for the other bodyparts I'm not sure what...

thanks for the reply jv... do you have any links on the metobolic work reason that you have given? thanks

I've found this thread quite informative but still have some questions. I'm in agreement that training to failure all the time is a bad thing for what it will do to the CNS, but what about periodically. Given that for 15s, 10s and 5s we are working towards our rep maxes for at least 3 workouts...