Exercises only you do at your gym >inb4 squat & deads

I decided to throw my dignity in the trash and start doing barbell hip bridges, what kind of booty gains can i expect?

Good mornings and reverse bench

>>40288819

Curls

Rows. Dunno why but nobody in my gym ever does rows, Ive seen all kind of wacky shit
but never the plain old barbell rows. Some guy actually came up to me once and asked me what they were/what muscles they targeted, said he'd never seen them done before.

Are rows a meme /fit/?

>>40288836
Walking lunges are much better unless you're having a lockout problem with your deadlifts

>>40288836
massive
my own ass gains have made me question my sexuality
>n-no homo

>>40288867
This.

I never see anyone grab some dumbbells and do curls anymore. It's like they're scared of them.

Also, Lat Pull Downs.

GHR.

Bitches don't know why it's a separate station from the back extensions, so they miss out on primo glute gainz while quarter squatting like retards

weighted pullups and weighted dips

>>40288875

with T-bar rows it seems less energy is exerted from trying to maintain the form

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>>40288884
well i moved onto canditos program and i get to choose the optional workouts, today i did DB lunges (stationary) and then the hip bridges.

Push Press
Face Pulls

>>40288819
Continental cleans
Tire flips
Pseudo circus db with an oly handle
Trap bar farmers walks

>>40288888
Nice Get, how massive is it? do people notice it or what? and if you are wondering i am a homo so thats why im also doing it.

cable reverse fly or whatever you want to name it
face pulls
rackpulls/static holds
zercher holds
farmers walks
some dumbell press variation

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>>40288915
>push press
Is this some brittish shit?

naked lunges

>>40288888
Checked

Face pulls
GHRs

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>>40288836
Massive
I had a flat ass. Now i have a Tyson Gay tier

ohp (thanks commercial chain gym)
barbell rows

and on a more surprising note: lateral raises

>>40288937
No, it's an OHP that utilizes the legs.

>>40288915
I feel you on the face pulls though, I've only ever seen one other guy doing them at my gym and he disappeared shortly after.

>>40288819
I've had personal trainers ask if I'm ok or if I've injured myself when I z press

OHP and deadlifts

>>40288819
What muscle group does that exercise work? Rear delts?

Weighted pullups
Weighted dips
Neck bridges

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Front squats
Pause squats
Floor press

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>>40288819
th-thanks Strong Lifts

dont see any 1 doing stiff leg deadlift or barbel ohp

>>40289034
>that pic
>rip spinal discs

OHP; I do see women doing squats

Weighted handstand push ups

>>40289067
how even?

>>40289077
Same way you do weighted dips, hold a plate between your legs.

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Dumbbell Lateral Raise, but I go full ROM. Never see anyone do these.

>>40289089
gravity does not make that seem particularly kind to your family jewels. You must be very assured in the grip strength of your thighs.

barbell flies

>>40289089
But if it falls, it's landing right on your taint

>>40288983
funnily enough Big Z doesn't even do the Z press, he actually usually presses on the smith machine, not even kidding, /fit/ btfo

>>40289106
Why?
Is your rotator cuff in tact?

>>40289136
I guess I am injured then. Brain injured.

For some reason I'm the only one that does seated calve raises.

>>40288819
captains chairs, I love them

Neck exercises

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>>40289167
Is this how you do it?

where the heck do you guys go to the gym?

maybe i need to start doing weirder shit like jefferson deadlifts

>>40288875
Nah man it's not a meme. Stronglifts and madcow uses them as a staple

>>40289161
>captains chairs

Ow yiss
https://www.youtube.com/watch?v=bpwnud0o6-A

>>40289190
Honestly I always thought this was just how you did leg raises. Do people normally do them while hanging from a bar?

>>40289149
Gets rear delts on the raise then front delts on the press. No rotator cuff issues. Did smash my thumb when I brought some 50 pounders down too fast one time. Good lesson in controlling the weight.

>>40288884
No they aren't, bb hip thrusts are absolute number 1 in terms of arse, with glute bridges being 2, and in terms of what it appears to other people

Walking lunges make you look like you have no idea what you're doing. Bb hip thrusts make you look like a fag.

Shame they're both amazing though.

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>>40289185
>jefferson deadlifts
I had to google this

It's like a retarded sumo lift.
Fucking hilarious

>>40289155
if you're interested:
https://www.youtube.com/watch?v=QCmp09NDPCY

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Behind the back deadlifts

>>40288819
gymnastbro here. This exercise is fucking awesome accessory for tumbling

i do a lot of laying down weird angle straight-arm shoulder work for rings / handstands / etc

>>40289203
The transition seems risky for my taste.

>controlling the weight.
That shit really burns your muscles.

>>40289247
oh also i think i'm the only person in my gym that knows how to use the reverse hyper

>>40288836
This. Nobody else does them but me. I get the oddest looks from everyone.
>yes homo

Barbell hip thrusts and calf raises of any sort. Fuck, its like people don't want good calves and juicy hamstrings and glutes.

I go to a pretty small gym run by these Eastern European squatmonsters
Literally no one but me does OHP
It's truly the forgotten lift

>>40289239
>Behind the back deadlifts

you mean hack squats?

https://www.youtube.com/watch?v=EdtaJRBqwes

>>40288990
middle and mostly lower trapezius (and other smaller muscles in that area), but probably also the front, lateral and rear delts to some degree.

Back bridges

>>40288819
Cleans. I work out at a uni gym, though.

>>40289264
Hamstrings are hit really well by stiff-legged deadlifts, and you can't grow calves by doing weighted calf raises without putting in an unreasonable amount of time.

>>40289307
What's so great about OHP?
Why should people do it anyway?

>>40289247
For someone just getting into gymnastics, what else is good?

>>40289431
Kek my calves blew up from doing nothing but a couple sets of weighted calf raises. That muscle group is very limited by your genetics it seems

>>40288888

Quints for booty gains.

>>40289034
>>40289053

Did these once with just 65 lbs on the bar. Back hurt for a fucking week. Fuck you, Mehdi.

>>40289576
>blew up
did you mean "went from non-existent to barely visible", or did they actually become big?

because the first can be achieved just by changing foot position a little on the pedals if you bike, and the latter requires a boatload of volume if you don't have good calf genetics.

>>40288875
Most are just used to seated row machine

>>40289203
>Gets rear delts on the raise then front delts on the press.
No, it doesn't.
They're great for traps though.

>>40288836
:( please don't dry hump the weights sir.

>>40289431
>What's so great about OHP?
Are you being serious?

>>40288836
your booty can gain my dick
>no homo

>>40289864
I don't think I've given any indication I'm not serious.
Yes, I am serious.

Arnold press.

>>40289886
It's the best exercise for your shoulders and it's really fun. If you're not doing them then you should.

>>40289914
>fun
They're the least enjoyable basic lift by a large margin

>>40289914
But it's not...
It mainly hits the front delts, the lateral delts about half as much, and the rear delts almost not at all.

I personally find them enjoyable, and they're one of my main exercises, but there are plenty of people who don't like them.

So I'll ask again, why are they a good exercise that people should do?

>>40289862
You go lift those weights and tell me if they're dry.

Turkish get ups

>>40289926
It's one of my favourite lifts. Something about putting something heavy above your head is really fun.
>>40289943
It also works your core a lot and it's the best shoulder exercise for developing strength.

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>>40289952

>>40289976
Yeah, it works the core, not a lot though.
There are many exercises that work the core better.
You can get plenty strong shoulders by doing front raises and lateral raises, or incline presses.

Really, what's the appeal besides that some find it enjoyable to do?

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>>40288888
ASS GAINS FOR ALL

Reverse Hypers

>>40288888
>>40288957
how much do you even lift for 10 reps? if i squat 2pl8 for 5atg how much should i expect to do?

>>40290006
>You can get plenty strong shoulders by doing front raises and lateral raises
No you fucking can't. What do you think strong means? It's the ability to lift a lot of weight. You think you could lift 70kg+ doing lateral raises? Or you think by doing lower weight raises it could give you the strength to lift a big number ohp?

>>40289187
>not a meme
>stronglifts

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Jefferson Deadlift

https://youtu.be/UchKkIe_Wrk

>>40289198
Hanging leg raises are harder

>>40290053
>What do you think strong means? It's the ability to lift a lot of weight.
That just depends on who you ask.

You could easily measure strength by measuring maximum isokinetic shoulder flexion force output.
That's how physio's quickly test someone's shoulder strength.

And even if you do define strength as the ability to lift a lot of weight, then incline presses would be better.

Still, you could do plenty of front/lateral/rear delt raises, and get big and strong shoulders, which can be used to OHP a lot of weight.
The carryover isn't 100%, but it's major.

>>40290113
ok retard

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>>40288819
i don't understand why a bunch of guys look at me whenever i do webm related xD

>>40290125
great retort...

>>40290087
I've seen people doing this shit at the gym a few times and I mostly just think "why" because they're always people who have such weak deadlifts anyways they'd benefit more from just working on the basics instead of doing weird fancy shit they saw someone strong online do.

>>40288819
spider curls
Olympic lifts (mainly on shoulder and or leg day)
farmers walk
and paused squats

>>40288957
Thic

>>40290087
who is this thick whore

>>40290233
>Farmer walks

>Is that guy trying to steal those dumbbells?

>>40289943
Yeah if you do these you still have to train the back of your shoulders separately. But they should be a staple of your shoulder exercises if you want size and strength.

Neck curls

>>40290339
Back of the shoulders, you mean rear delts?
They don't get trained by overhead presses either...

>>40290212
They're recommended for beginners who have a problem keeping their back straight.

Floor chest fly like scooby but everyone looks at me like I'm a retard

>>40290378
That's why I said separately you illiterate fuck.

>>40288819
weighted planks

>>40290295
Bruh, take a 200 step walk with the 40kgs, tell me your traps doesnt hurt. :)

>>40288819
lumbar squats

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>>40289510
depends what you mean by "getting into gymnastics"

if you want to learn to tumble watch videos online, get a friend who can spot you and go to a local gym with an open hour and practice using their foam pits / trampolines / plyo floors
bonus points if they have a coach on staff willing to teach you stuff

if you are just trying to condition / improve mobility i would say handstands against a wall, lots of pullups and dips, lots of calf raises and air squats as well as mild plyometrics like jump roping, L-sits, hollow and arch holds, and a lot of stretching with some kind of active strength component added in (for example, instead of doing a pike stretch do pike pulses, squeeze legs in or out in the splits, use weights to improve ROM)

there's a great book called Overcoming Gravity that you can torrent, it's pretty dense with info but it's as complete a resource on gymnastics conditioning as I've ever found

if your goal is just to get to barstarzz-level calisthenic faggotry i would advice you to get a set of portable rings and train the fuck out of them a few times a week, within a year you will be as strong as anyone you see on youtube

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Weighted dips on the Roman Chair. The Roman Chair is upstairs from the free weights, right by the cardio machines and other core stuff. It's typically used by skinny fat freshmen girls trying to get "toned". A lot of the time, a girl is using the Roman Chair and I ask if I could work in, then they get intimidated and walk away. I always get weird looks from them when I start doing dips at the Roman Chair, but they don't give me any bullshit because I'm typically adding 45 to 65 pounds to my dips.

Also, this is at my University gym.

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>>40290563

Pelicans
Handstands
Power cleans
Minute Pause squats
Pistol squats
Reverse grip dips
False grip pull-ups
Pendelay rows
Hook grip deadlifts
Jefferson curls

>>40290579
Looks just like me. My fedora weights 2.5 pounds, so it's good for micro loading when all the 2.5s are being used by guys deadlifting.

>>40289247
>gymnast bro

I'm going to need proof for that claim. I need you to post a pic of yourself, preferably in a one piece gymanstic leotard with the top part down.

>>40288819
that delt exercise where you straight arm lift it from your waist to above your head

also seated rows, but with a wide bar, everyone else uses the little close grip thing

>>40290087
what is the benefit of this?

>>40289431
This is bullshit about calves. I used to do 200 bodyweight calve raises saw relatively no growth. Then I started doing donkey calf raises and crazy growth

>>40290592
>Pelicans
Just looked up pelican pushups and it made my shoulders ache just by watching

https://www.youtube.com/watch?v=VptzLg6AeNY

>>40290660
You can have shit form because all you do is go up and down,

>>40290592
>Minute Pause squats

For a whole minute?
Like 60 seconds?

>>40288836
after years of not geting the glute gains i wanted even ATG squatting, two weeks doing heavy weighted hip thrusts and im feeling booty gains. Get a spotter to set the weight or learn to safely drop it.

>>40290878
Yeh 3x60 seconds

>>40290673
Not there any yet

>>40288819

>ATG squat
>Z press
>hanging windshield wipers

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0.5x A presses

Never seen anyone do OHP, any oly lift, farmer's walk, or conventional deadlift
Everyone does Romanian deadlifts here(i live in Romania), and once a PT asked me why i do this weird diddy style in which the weights touch the ground

>>40289960
I prefer Turkish get outs

Lying tricep extensions with full ROM like Rippletits shows.
Everyone else just does skullcrushers and they're missing out on so much long head gains.

>>40288917
>trap bar farmer's walk

gee, if only I would have access to the trap bar

no one actually does standing OHPin my gym, all they do is behind the neck seated press.
I don't call anyone out or fucking up their rotator cuff, but when i do atg pause squats, they all rush in talking about how im gonna die and shit from doing them

>>40293204
'''''henry''''' pls go

>>40288843
how do you not tip forwards doing good mornings?

>>40289976
>Something about putting something heavy above your head is really fun.
Try oly my dude

>>40290670
You're supposed to do the bodyweight calf raises single-legged.
Ofcourse it doesn't work if you don't overload the muscles...

Also, I doubt "crazy growth".
For the vast majority of people, 3~5 sets just ain't gonna cut it.
If it did for you, you have good calf genetics.

>>40291001
Just roll it over your legs. There should be plenty of room with a plate on each side

>>40291400
That's the dumbest shit I've ever heard. You're not doing anything beneficial to your body with minute long pause squats. A pause squat is used to get rid of the stretch reflex and make your legs go from a dead stop. 2 to 3 seconds is literally all you need.
You're just stretching your shit out for too long with weight.

I'm the only person in my gym who squats at or below parallel.

>>40293769
Not him, but long pause squats have a different intention than normal pause squats.
They're for strengthening the core musculature in a squat-specific way.
Greg Nuckols (strongerbyscience.com) has written about it, look it up.

>>40288819
all of them
>tfw home gym

>>40293852
Unless you're using extremely light weight they sound detrimental to the spine

>>40288819
I always pioneer new exercises for the DYELs at my gym.
>start doing hack squat
>a week later see dyels doing hack squat
>start doing spider curls
>a week later see same dyels doing spider curls
>start doing face pulls
>a week later see same dyels doing face pulls

>>40293852
Also the max he recommended was 10 breaths at the bottom of the 10th rep. That's like, maybe 30 seconds? I just would avoid that much time under tension in that position all together. It sounds like an easy way to fuck up your back.

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>>40293559
A rep is a rep, you can't say it's only half a rep

Cable pullovers (there's one guy who is doing dumbell pullovers after seeing me doing it)
Smith machine Lower hold calf raises (get some grip gains while I make calf gains)
Actual barbell rows

>>40294198
what? pause squats are no more detrimental to the spine than regular squats, which is to say, not at all.

as long as you keep your back straight and core tight, how can it be bad for your spine? it might even be easier on your spine, because you don't suddenly reverse direction at the bottom of the squat (like in a normal non-pause squat).

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>not doing donkey raises with your gym bro

you calves will never make it

http://www.exrx.net/WeightExercises/Gastrocnemius/WTDonkeyCalfRaise.html

>>40294326
Yeah 2 or 3 second pause squats are fine. Sitting under a weighted bar for 3+ minutes directly over your spine is not.

>>40295875
as long as you keep your spine in a neutral position, it doesn't matter how long you sit with a bar on your back.

more than a minute seems pointless, but it's not gonna hurt your spine...

>>40293595
By doing them correctly

>>40288937
Jerk

>>40288957
That's anterior pelvic tilt.

>>40297303
It's both.
APT isn't a bad thing for certain types of athletes, especially sprinters.

no hands squat

Reverse flies with dumbells instead of on the machine

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>>40288819

>>40288819
bench bar flyes

>>40288819
Facepulls
Muscle ups

>>40288819
windshield wipers

>>40288836
>barbell hip bridges

Would 60kg be considered a heavy starting weight or should that be ok?

>>40298124
it's fine.
don't worry about starting weights.

>>40288819
overhead deadlifts

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Muscle ups.
Mainly because nobody else can do them.
Funnily enough I also haven't seen anyone deadlift more than me in my gym either.

>>40288819
where would you find a bench this high?

>>40298354

My gym has one.
I would assume most decent gyms have one.

>>40298365
happen to have a link? looking for one for my home gym

>>40288819

Clean and press.

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60-90 minute steady state rowing with the ergometer

>>40290026
i do 4 pl8 for reps
just start at 1 pl8 and add half a pl8 until it feels good

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>>40288843
>good mornings

>>40298706
kek

>>40288915
Are you me, everybody else seems to do OHP in the smith machine.

>>40298421
You are a God anon

>>40288819
All of them.

>>40298534
post pics of butt

>>40288889
>Also, Lat Pull Downs.
bc the men are doing pull-ups and chin-ups

>>40298421
same, boring as hell but it sure as fuck beats jogging

>>40293247
underrated

>>40289233
neat, thanks anon
I have to wonder if he trains that way because it's good enough and he's getting old though

>>40288819
3 unique to me at my gym. fairly large gym.

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>>40300160
fug, here is the picture.

The cross cable is something I couldnt even find a picture of people doing how I do it. I watched an Athlean X video talk about it so I thought it would be more traditional but its not.

>>40294257

That's funny, I too feel like I introduce DB pullovers to any gym I go to.

>>40289106
YES THANK YOU.

I am also the only one at the gym that does these. I do them with 20lbs. Excepty when I read the top my dumbbell bars are a solid line, not parallel.

>>40300170
https://www.youtube.com/watch?v=LRVFXFpIHDE

1:35

>>40288904
Can I do rows with a barbell while laying on a bench?

>>40289224
False.

Donkey kicks are number 1

>>40288875
No one rows at my gym, either.
But it feels so great to do them when everyone can't even get the correct form.

Squats

I'm the only one who squats at my gym.

Zercher squats.

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>>40290641
no im good but ehres a pic of a cute anime girl instead

>>40288819

https://www.instagram.com/p/BQNZow-AscN/

>>40288875
I've only ever seen one guy in my gym actually do barbell rows other than me.

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>>40288888
Holy shit! These quints have decided I must do barbell bridges for ass gains

>>40293204
>he squats without first building up momentum in the bottom position for 12 hours

not gonna make it

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>Spider curls
>Reverse barbell curls
>Upright rows (I had a body builder friend who did these but then he left)
>dumbbell flys

>>40288843
Bro, good mornings are the shit and my gymbro and I are the only ones that do it

Seated good mornings

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>>40288819
Snatches in the Smith machine

>>40290087
https://m.youtube.com/watch?v=yzuavI4xAaU the Bugenhagen squat©

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Zercher chicken walks

Split Snatch. I compete in powerlifting, but if you want a way to do conditioning with weights and to work on athleticism and explosion, these are f'n awesome. They've made me a faster lifter.

>>40290087
>>40290279
sex doll, m8

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>>40290168
SWEET MARY, MOTHER OF JOSEPH.

>>40301754
>ghost girl
literally worst arc

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i fucking hate my gym and everyone in it

>>40290482
holy fuck those are some short femurs, gymnasts are mostly pretty short though

>>40288888
The fit gods have spoken, we must all prioritize the hip thrusts lads


>mfw the lets make fit gay agenda is endorsed by divine decree