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Forum: Exercises

Post questions about specific exercises here.

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  1. Learn how to prevent and injury, or deal with one you already have.

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Sticky Thread Sticky: Are you "working out", or TRAINING?

we get so many threads on here where people list their various workout programs, or, where they complain that a certain bodypart is not growing and then list their current program and rep and set configurations...... fine.....but I love when people use expressions like: " I throw in a couple...

JOHN GARGANI‎, 06-01-2009 07:09 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 08:10 AM
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10-18-2014, 07:06 AM Go to last post
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Sticky Thread Sticky: CALVES- Lets grow them!

The majority of people i see on here and at my gym i train people, have trouble gaining size and shape to their calves must understand that there is more to training the lower leg than simply training the gastrocnemius and soleus muscle.. The Tibialis Anterior is comprised of more fast twitch...

Ironlife‎, 12-28-2009 01:43 AM
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10-17-2014, 09:05 PM Go to last post
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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: Q: Should I use a full body routine or a split routine? A: Generally...

VoxExMachina‎, 09-05-2009 03:46 PM
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10-17-2014, 06:36 PM Go to last post
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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 09:59 AM
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10-17-2014, 02:45 PM Go to last post
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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 07:02 PM
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10-12-2014, 01:57 PM Go to last post
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Sticky Thread Sticky: Form Check Threads: DOs and DON'Ts

Form Check threads are great for getting feedback from others and finding ways to perfect your form, continue to progress on your lifts, and avoid injury. Here are some tips for making a good form check thread. DO Take video from far enough away to see your entire body. Take video from...

PeterGibbons316‎, 02-15-2012 06:23 PM
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10-08-2014, 06:23 AM Go to last post
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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 06:41 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 10:16 AM
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09-24-2014, 05:09 PM Go to last post
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the 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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 3,250

Is this a proper rack pull?

Video yesterday of me attempting rack pulls for the first time as a deadlift replacement. /watch?v=wJBLjPDBGjs does it look correct? I've watched videos from a few different sites, I just wanted an opinion from real people. Thanks so much if you have any input. Edit: you have to manually...

Agoles‎, Today 07:09 AM
Today, 08:36 AM Go to last post
8 93

Best Exercises For Pure Size

If you could have any one exercise for gaining pure mass on these parts of the body what would they be? Pecs Biceps Triceps Shoulders Quads Calf's Forearms Upper back

WillWalton‎, Today 05:00 AM
Today, 08:36 AM Go to last post
4 96

Unhappy I got X-legs, what should I do?

I was over-weight when I was a child and got X shape legs since that. Now I'm 20, is there any chance to improve them by workout instead of surgery ?

hox‎, 02-26-2006 11:55 AM
Today, 08:31 AM Go to last post
12 5,982

Nervous about starting the gym

Sorry if this is in the wrong part of the forum. So I finally got my gym membership today and start on Monday after my induction. I have to admit though, I'm really anxious about starting it; if I'll see any improvement and will I do things correctly since I'm not the most knowledgeable about...

BiggestDreamer‎, Today 05:53 AM
16 276

Abs Workout: Sit-up / Crunches

At the moment I am only doing cardio (Treadmill, Crosstrainer) only at the gym 5 days a week. Been doing that for a month now. Is it worth doing Abs workout like crunches and sit-up after 30-45 minutes cardio even im overweight? I have heard that doing Abs workout while im fat will slow down...

X-Strike‎, Today 08:11 AM
Today, 08:11 AM Go to last post
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Mixing up training styles during deload?

I wanted to get you guys thoughts on mixing up training styles during the deloading phase. Typically you lift lighter during deloads basicslly doing the same exercises as before but that gets boring (I know the importance though). That said I was considering doing something like crossfit during...

concrete_mind‎, Today 03:48 AM
Today, 08:09 AM Go to last post
2 85

Lower back help

when i do squats and deadlifts my lower back really hurts .... and i know to myself that I'm doing the right form because the maybe a few months ago when i perform that exercise it doesn't give any pain on my lower back but know its a pain as hell -.- what do you think i need to do?? I...

darkagui23‎, Today 06:02 AM
Today, 07:32 AM Go to last post
4 55

What happens if the bar gets inclined to one side during bench press?

So,in the gym today,I saw a person doing bench press and his bar was inclined quite a bit to one side.He was bench pressing relatively light weight(40 kg);that's why I guess he didn't quite realise that. So what really will happen if this occurs frequently?Any chance of injury as the weights...

aka96me‎, Today 07:19 AM
Today, 07:29 AM Go to last post
1 46

Arrow Beginers Look Here First

If you are new to working this site is helpful, for finding diffrent selective muscle groups, and finding an appropriate excercise to use. Wethier with a dumbell, Barbell,Cable,Or Machine this link is very usefull. Tell me what you think

Papa-P‎, 09-22-2003 11:13 AM
13 2,225

Shoulder Workout

What is your shoulder workout?

rjsci13‎, Today 06:51 AM
Today, 06:51 AM Go to last post
0 63
Today, 06:46 AM Go to last post
700 9,287

Rep max for hypertrophy

Should I find a weight I can do 8 reps with? Or a weight that I can do 15 or more reps and split the into 3sets of 8? I was thinking of doing 3x8 3x10 light weight 3x12 or 15 lighter weight Then do a Lil burnout after. What should the rep max be for those?

alfarop1999‎, Yesterday 05:29 PM
Today, 05:57 AM Go to last post
6 171

smith machine squats. good or bad for athletes

the gym i have been going to has just replaced their power rack with a smith machine. i have never done smith machine squats. are they safe for some one who is very active like me. i workout out 5 days a week. i lift 3 days a week. and do plyos 2x a week. i do this because i want to get better at...

libanbolt‎, Yesterday 04:58 PM
7 146

Feel it in my abs/core when doing Tricep pushdown

When i do Tricep pushdown with a weight that i find relatively heavy (35kg), i have to tighten my core to stay upright to the point of my abs being worked so hard that i cant complete the set. When i used lighter weights this was not an issue but since ive advanced to heavier weights my core...

Cannar‎, Today 03:40 AM
3 123

Define a strong squat.

I will create and print a quote about on strong squat that I will posted in my room. I'm not talking about how much weight on a strong squat, but your own definition will rep. GO!

FutureAestethic‎, Yesterday 11:00 PM
Today, 05:21 AM Go to last post
4 138

My lifts are extremely weak

Ive been doing stronglifts for 3 months now, and while i have seen some progress (i started with the empty bar...) i feel my lifts suck ass. Ive been googling and searching for "weak lifts" and most people complain about having weak lifts at weights i cant even dream about. Also ive seen a lot of...

faso42‎, 10-20-2014 04:34 PM
Today, 05:20 AM Go to last post
17 468

Having trouble with my Squat form

Hi everyone, I'm new to the forum. I've been an occasional visitor because this forum has alot of knowledge which is great! I need a bit of help with my squat form (I think). I think I'm a bit of a 'knee bends first' person rather than a 'hip-first' person, but I seem to find it natural to...

iDaedalus‎, Today 02:32 AM
Today, 05:14 AM Go to last post
2 130

Exercises to help with the holes in my chest... bone deformity...

Ok, so I'm looking for some guidance on how to minimize my chest problems. As can be seen in the attached image, I have some serious bone structure issues going on in my middle chest region. This has always sort of bothered me, but now that I'm working out more and getting more involved in fitness...

Highroad001‎, Today 04:50 AM
1 156

Bench press sticking point?

Did my 1 rep max today for bench started with 120 then 125 felt relatively easy went to 130 got about 4-5 inches off the chest and got stuck second attempt same thing. Lifters with experience what would you say I need to work on to get past this sticking point? Cheers 

warninGRaptors‎, 10-20-2014 04:15 AM
Today, 05:00 AM Go to last post
11 213

my routine

Hi All Pretty new to this. I have been lifting while loosing weight but now starting my first bulk and need to know if my routine is ok. I know its not great but working with what I have until I have the cash for more equipment. Currently only have dumbbells and a bench. will soon be getting...

mxadam‎, Today 03:50 AM
3 174

deadlifts weight lacking? -beginner

Hello, I have started the fierce 5 for beginner workout maybe a month ago, and i am subbing the deadlift in. I am wondering if it is normal for my deadlift weights to be so low, compared to bench and squat. Actually, most of those weights are around the same! and i see many ratios where...

dreamtwister302‎, 10-20-2014 03:00 PM
4 182

Smile Bench press after shoulder has healed?

After 12 weeks of no barbell bench pressing, due to getting pain in my shoulder, I'm considering doing the bench press again. I've been benching with dumbells since, and I've been doing lots of rotator cuff strengthening exercises, so I'm hoping I have cured any weakness I've had in my...

hanger1989‎, Yesterday 04:56 PM
4 130

Exercises that make you sleepy.

What are some exercises to do to get a good night's sleep?

CastletonSnob‎, Yesterday 04:03 PM
8 194

not feeling the "burn"

Hey bros I just starting lifting seriously about a month ago and my main exercises have been the bench press ,deadlift, and barbell curls.I have had suprising gains in all of these lifts since I started ....but I am worried about my bench press because I don't feel like I'm getting a burn or...

dakjames‎, Today 01:15 AM
Today, 03:08 AM Go to last post
2 104

Lower Abs Help

My bottom to abs will not pop out to complete my 6 pack. I am a highschool wrestler and am very fit and less then 10% body fat. My other 4 abs pop out very nicely and I even have the V line thing that women love. I work out at least twice a day doing all kinds of exercises. Help.

thatrussian‎, Yesterday 09:14 PM
Today, 03:00 AM Go to last post
3 129

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