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Hi there. I am following 5*5 barbell workout and I am thinking about incorporating some isolation exercises for abs and rear delts for aesthetics. I will do band pull apart with a resistance band and work my abs from different angles with resistance bands. But I don't know how should I incorporate these exercises into my program. Everyone has different recovery time and I want to adjust sets with symptoms of overtraining. Symptoms of overtraining from compound exercises are easy to determine but what about isolation exercises?

Hi there. I am looking for height adjustable thing that I can attach my bands safely. I need the attachment point can stand up to 400 lbs. Option 1: Wall anchors I can buy wall anchors like the following but they are not height adjustable and do not provide full angle training. Option 2: Door straps I can buy the door strap but I think that my door will not be able to handle >200 lbs resistance. Option 3: Installing pull up bar vertically I can buy pull up bar and set it vertically and attach my resistance bands to it at any vertical level. I am thinking about to buy some heavy pull up bar which has 500 lbs capacity. Can it handle safely 500 resistance from all the vertical attachment points? What are the safety concerns? Any thoughts?

Hi, I am new for glute bridges and hip thrusts. I am doing glute bridges and hip thrust with a random comfortable stance but I want to make sure I am safely executing the glute bridges with right foot stance and foot angle. For example, I am executing squats with 30-degree foot angle with a shoulder width stance. Deadlifts with 15-degree foot angle with a hip width stance. What is the formula for hip thrusts and glute bridges? Note: I know this depends on the person’s build. Just consider an average person with average torso/leg length rate.

I am trying to figure out what is the safest resistance band placement on front squats. Here is the how I place resistance bands on front squat: I am thinking about placing the resistance bands on the anterior portion of the shoulder and allow the force of the resistance band sit on my shoulders. I will use a classic front rack grip(clean grip) like that: http://upl.stack.com/wp-content/uploads/2017/01/05122839/Traditional-Front-Rack-STACK.png Note: I am not trying to reinvent the wheel but details about form and resistance band placement important for me because I will progress bands between 200-400 lbs(currently doing 240 lbs with this form) and I want to make sure I am doing everything right for injury prevention. I am new for resistance bands and open for new advice for safety concerns. Cross arm grip seems a little bit safer than the clean grip on resistance bands because it spread the force of resistance band better. Here is the video demonstrating the cross arm grip on resistance band front squat.https://youtu.be/MJQHqSJ6xFo?t=37

I am learning glute bridges and hip thrusts. I saw a couple of videos mention that lumbar spine should be slightly posteriorly tilted at glute bridges and hip thrusts. Is this movement pattern safe? My concern is I have never kept my lower spine in slightly posterior tilt on my main lifts(deadlift, squat). My concern is learning different lower spine movement pattern will affect my main lifts and cause lower spine injury while deadlifting and squatting because I got used to neutral spine. Here are the videos: https://youtu.be/rTqhhHfooxg?t=17 https://youtu.be/oeua30yIOF4?t=180

Hi, I need an exercise mat that super strong and prevent sliding on each side. I have done different types of things but none of them worked. I am open to any advice or product recommendation. Note: I will perform heavy glute bridges with resistance bands(200 lbs) on this mat. Note: I have a budget of up to 100 US $. But I need the exercise mat can do its job. Most exercise mats on the market are designed to only bodyweight exercises and yoga poses but not for heavy exercise usage. 1. Classic Exercise Mat I have looked the internet and buy a classic exercise mat which has a dotted layer but this layer does not help much to the sliding problem and it slides on heavy resistance band exercises all over the floor. 2. Adhesive non-slip pads I tried to fix this problem with adhesive pads. Installed adhesive non-slip pads it worked very well but they hurt my skin of the back. 3. Non-slip rug pads I tried non-slip rug pads but it only prevent to sliding the yoga mat on the floor it doesn't prevent my back sliding on the mat. 4. Wet Towel on Mat I placed a wet towel to the dotted surface of the exercise mat but this technique didn't work.

This is just an example of how my progression will be. Currently, I have received resistance bands and started to progress from 90 kg. I will edit this post if they do not work.

Hi there. I am trying to figure out how can I do heavy glute bridges with resistance bands safely. The reason I use resistance bands is it is portable and fit my current lifestyle. My current glute bridge is 110 kg with barbells and I am progressing with 10kg increments. I have done some research on the internet and find different types of resistance band usage on the glute bridge. The first one[UploadedImage1] that I found is creating torque on my shoulders. I am worrying about this movement can create injury on my shoulders. Is this movement progressible in the long run?

Hi there. I am wondering is it possible to progress on squat with +10 kg resistance band increments. My squat progress will be like this: 5 * 3 30 kg5 * 4 30 kg5 * 5 30 kg5 * 3 40 kg5 * 4 40 kg5 * 5 40 kg 5 * 3 50 kg5 * 4 50 kg5 * 5 50 kgI fear to hit weightlifting plateau. Also, any adjustment advice on reps will be appreciated. And how long I can progress with this progression, can I get long term results such as 150 kg squat with this progression. Thanks.