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Forum: Exercises

Post questions about specific exercises here.

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Sticky Thread Sticky: The 80/20 Rule for Lifting

Think, But Don't Over-Analyze When you are enthusiastic about bodybuilding, or any sport or hobby for that matter, you want to know everything you can about it. You want to know what's the best exercise, what rep range will give you an edge, how to best structure your split so that you eek out...

VoxExMachina‎, 02-19-2010 07:41 PM
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Arrow Sticky Thread Sticky: The Fundamentals of the Back Squat

The Fundamentals of the Back Squat The Back Squat has often been referred to as "the King of Exercises" because it uses a great deal of the body's musculature and is therefore very efficient in making you bigger and stronger. Really, squats are a full body exercise, though most people will...

VoxExMachina‎, 03-24-2011 09:10 AM
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477 319,832

Sticky Thread Sticky: Ask an Exercise Science major anything

Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field. background in: biomechanics kinesiology exercise physiology athletic injuries all kinds of workout programming as well as advanced courses in...

y0lked‎, 07-12-2016 10:07 PM
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Sticky Thread Sticky: Beginner's Guide: 6 Basic Compound Lifts, and How to do Them

The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting...

VoxExMachina‎, 09-07-2009 10:59 AM
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Sticky Thread Sticky: Answers to Common Questions

Q: What exercise should I do for (insert body part here)? I don't know how to do (insert exercise here). A: Do a Search, please, before creating a thread. Also go here: http://www.exrx.net/Lists/Directory.html http://www.bodybuilding.com/exercises/ Q: Should I use a full body...

VoxExMachina‎, 09-05-2009 04:46 PM
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Sticky Thread Sticky: De-Load, the Overlooked Technique

Introduction: There are countless posts on the best way to train biceps, the optimum split for getting huge, how to bench press properly, or any of a million other questions on how to become bigger, leaner, or break through plateaus. But one technique that helps achieve all of these goals...

VoxExMachina‎, 01-03-2010 11:16 AM
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Sticky Thread Sticky: The Bench Form Thread

We see a lot of threads asking for bench form critiques on this forum. I feel like most of these threads are made because people don’t know how to critique their own form. They just don’t know what to look for. I’m hoping to narrow that gap with this thread. I’m not going to touch on everything,...

davisj3537‎, 09-19-2013 11:41 PM
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Exclamation Sticky Thread Sticky: *** Deadlifting 101: Instructional videos ***

What's up deadlift people? This thread will attempt to cover deadlift basics, common mistakes, and also provide some useful information about other deadlift variations. Here is the basic overview of the classic barbell deadlift..... 8u899wRnwqs And here is Mark Rippetoe's "Lengthy Analysis...

Kiknskreem‎, 11-21-2008 08:02 PM
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 32,369

How bad is my bouncing Pendlay Row?

Hi all, Please have a look at my Pendlay row (add the h in front of the url). h ttps://youtu.be/FAxpph0ReJs I tried to pay attention to my elbows, so they don't flair out. Because of this video I noticed I bounce a bit with my back. Is that ok, or is that too much bouncing? And what about...

MaximeBt‎, 02-16-2017 12:57 PM
Today, 01:30 PM Go to last post
3 219

First time signing up for a gym

Hello all! I am another typical 22 year old guy who is healthy and has exercised my whole life, but have never had a true routine of lifting weights or bodybuilding. So for about four years now I've been pretty consistent with doing a intense cardio workout. Now I know some will say that doing...

JadeLawson‎, Yesterday 04:29 PM
4 197

what is your favorite shoulder exercise?

I am always looking for new exercises for shoulders please drop your favorite exercise below! thanks!

Dblock29‎, Today 07:06 AM
10 128

How should I perform the deadlift to hit various muscles?

How the lower back, how the middle back and how the shoulders?

ArcaneLucidity‎, Today 12:02 PM
2 25

Deadlift or Squat

Hi, I am 15 and I'm trying to gain more muscle mass for football, my maxes for Cleans and Bench have increased significantly, but my legs are not getting much stronger, I have tried Deadlifting but I really don't like it, every time I try to do a deadlift my back isn't straight, and even when I do...

Pugmaul‎, Yesterday 10:11 PM
9 222

How to put down barbell to the floor safely?

Hi! I started to workout at home, I bought a barbell and some plates, but I don't have a rack. I power clean the bar to rack position when I'm doing overhead press and front squat. The problem is, that when I get tired, I find it difficult to put down the bar to the floor gently. I'm...

Akos89‎, Today 12:24 PM
1 19

Can't find a bodyweight rear delt exercise

I've recently added a bodyweight day to my routine (aside from my regular workout plan). Aside from TRX, I can't seem to find a decent bodyweight exercise that would target the rear delts with a significant load. Yeah Australian pull-ups are great, but I can't feel my rear delts getting hit...

DingoCartman‎, Yesterday 09:55 AM
Today, 12:25 PM Go to last post
9 224

Rows Causing Sharp Shoulder Blade Pain

I have began noticing that when doing bent over rows, my left shoulder blade eventually develops a strong stabbing pain at full contraction. The pain also lasts after the workout for 1-2 days. This does not appear to happen with lat pulldowns or chin/pull ups, but to some extent I feel it with...

AdamWW‎, Yesterday 06:38 PM
2 147

How "hard" do you retract your shoulder blades?

For example during RC exercises... Should our lower/mid traps and rhomboids be engaged tightly while performing the rotations, or should we just be in good posture (ie no slouching)? I've heard some say "shoulder blades in back pockets," which I always think means consciously retract and depress...

Ecto9783‎, Yesterday 01:46 PM
Today, 11:01 AM Go to last post
3 210

Leg Dumbbell Routine

Hey guys, I've been struggling with the soreness of my glutes and hamstrings after my workout. The soreness typically lasts for 3-4 days, I feel like this is stopping me from being able to make as much gains as I can as I am struggling to train throughout the week while my legs are sore. I am not...

xdmorganx‎, Today 07:22 AM
Today, 11:01 AM Go to last post
2 97

Thumbs up Only getting stronger on certain exercises

Just wondering if anyone had any explanation, insights, or any comments at all. I am confused, because my strength has gone up fairly quickly and steadily in certain exercises, yet in others has barely changed in 6 months. I keep my workouts fairly consistent. For instance I have gone from...

southpoor‎, Yesterday 11:16 PM
4 199

Getting sick because of working out

This is nothing I've for 100% confirmed but it's starting to become sketchy So I am 16 years old, 5'95, weight about 145 pounds.(65.9kg) Im starting to become afraid, yes, afraid of working out because I think that it keeps getting me sick. So in the beginning of last year I was going to the...

idowngrade‎, Today 04:39 AM
3 153

Hurting my hip flexors trying to work core?

It's been happening repeatedly the last several times I've worked core so I'd like to know how to correct and prevent an injury here. Doing weighted crunches especially, and to a lesser extent leg raises etc. I feel my hip flexors being heavily recruited. Next day they feel sore af. I can't imagine...

Spartacus777‎, Today 06:24 AM
0 73

Barbell bench hurts shoulders, not sure whats wrong

youtube.com/watch?v=_6by5ZxQoyo&feature=youtu.be Hey guys, Here is a form video of me. I can't seem to bench without shoulder discomfort, going all the way down. I have watched a lot of videos, retract scapula, tuck elbows, create arch (as big of an arch as i am physically able to create)...

orayob‎, Yesterday 02:10 PM
5 238

Bodyweight squats and Cardio everyday?

Hi due to an injury I stopped lifting weights 9 months ago. I'm still recovering and my doctor has advised me not to lift weights. However if I cant work out my upper body I thought I should still try working out my lower body. I've started doing bodyweight squats and jogging. However would it be...

tabmax22‎, Today 03:42 AM
Today, 04:14 AM Go to last post
1 110

I have no idea? Can anyone help with no improvement?

Hello, Male 38 years old. 5’8” tall 139 lbs. I did a year long cut from 152 lbs down to 118lbs. Looking back I was very underweight at the end. While I was cutting I was maintaining the muscle I had by doing a simplified Fierce 5 routine at home. My lifts were very low but I assumed this...

bflare78‎, Yesterday 01:34 AM
17 428

Bench form check

Especifically, do you think I'm bouncing off the chest too much? youtube.com/watch?v=dhP7X2WLEWg Any other pointers are welcome.

dualspace‎, Yesterday 11:06 PM
Today, 12:34 AM Go to last post
1 107

No progress on OHP

Hi lads, I'm a bit stuck with my ohp. I benched an easy 247 lbs and still struggle to consistently hit 135 on OHP. I did something like 115 3*5 with extreme difficulty. Today push pressing 135 was heavy. I think my bench and ohp ratio is off. I can press 67.5s for 2-3 on a vertical bench and...

RussianCali‎, 02-20-2017 04:05 PM
18 638

Farmers Walks with Curl Bar or Barbell

I've maxed out the dumbbells that I have for farmers walks and was wondering about some alternative ways to progress with the exercise. I was looking at and have tried alternatives and was wondering if they are alright or other possible suggestions. I have a couple of barbells that I could use in...

nepatsfan1287‎, Yesterday 09:17 AM
Yesterday, 08:09 PM Go to last post
5 200

High rep a go?

Hey, Let me put it short, high reps for muscle growth? A loooooooooot of people told me that certain reps provoke something, for example 8-12 reps is muscle hypertrophy, anything over that is for muscle endurance, or anything below that is for strengh. But then also some other people told me...

Milos108‎, 02-21-2017 02:55 PM
Yesterday, 04:31 PM Go to last post
4 221

Best pulldown grip/width for wider lats

Would like to know peoples views on this. Wide grip to front, hammer grip pulldowns medium grip, close grip v bar, reverse grip or even straigh arm pulldown. Also id like to know if anyone knows the best pulldown exercise to nail the lats from insertion at the bottom, all the way to the top.

galeottidanilo‎, 05-04-2013 08:31 AM
Yesterday, 03:58 PM Go to last post
13 2,131

How the hell do you do HIIT on a treadmill?

Do you have to spend 10 seconds or so adjusting the speed from slow to fast and fast to slow every time you change pace? Is that good to do? Is it easy to focus on adjusting the speed on a treadmill when you're sprinting as fast as you can? I've never used a treadmill before so if there's some...

TinkleFairy‎, 04-09-2010 02:19 AM
Yesterday, 01:45 PM Go to last post
24 23,921

Arm curls and straining

I am left handed and decided to arm curl 10lbs each arm. Realize that I havent curled prior to do I kinda jumped the gun. I weigh 115 lbs, an female btw. I could curl my right arm pretty easy, whilst keeping form, I could hardly do a few with my left, and after that, gad to use my shoulder to lift....

meriland22‎, Yesterday 01:30 PM
Yesterday, 01:30 PM Go to last post
0 121

Searching for a little info

Lets start from the beginning. I'm 5,6 and currently 258lbs. My heaviest "every" was about 279lbs as of the week before Thanksgiving 2016. I am not happy with my current condition as both of my grandfathers passed away from complications with diabetes and for the last year and a half I was being...

Breakaleg82‎, Yesterday 10:36 AM
Yesterday, 01:24 PM Go to last post
1 144

Bench Press - Upper back sore, chests feel nothing.

I used to do bench press with bad form and put a lot of strains on my anterior deltoid. After some researches and practices, I think I finally got the right form down. With proper form, is my upper back supposed to feel sore? And my chests didn't feel anything after workout. Chests used to feel...

Waosan‎, 03-07-2012 07:05 AM
Yesterday, 11:11 AM Go to last post
6 11,512

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