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Forum: Exercises

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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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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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Yesterday, 11:13 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
17 Pages
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482 272,364

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...

VoxExMachina‎, 09-05-2009 03:46 PM
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04-15-2015, 07:51 PM Go to last post
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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
19 Pages
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567 326,278

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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1,043 306,173

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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04-08-2015, 05:20 AM 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
24 Pages
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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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03-27-2015, 08:33 PM Go to last post
425 207,211

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 7,742

Little amount of exercises per body part.

Hey guys, I haven't used this site in a while but i had a question, you know people like hodgetwins and steve cook, who have their 'own' recommended workout program. I noticed that some of these programs only do 2 exercises for, for instance, bicep (the smaller body parts i guess). I wanna know...

mellenl‎, Today 01:33 PM
1 8

Question RANT: Who is the biggest azzhole ITT?

You aren't. Now GTFO.

theshoupguy‎, 01-27-2015 04:28 PM
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5,141 79,898

HIIT on Treadmill or elsewhere Elliptical

So on Saturdays, I typically do 10 min of HIIT on an elliptical (20 sec jog, 10 sec sprint). On Wednesdays I do HIIT on a treadmill where I run a 6:20 mile, and then do six rounds of 40 seconds at 6mph and 20 seconds at 12mph. I've been thinking about replacing my elliptical session on Saturday...

SOH11‎, Today 01:22 PM
Today, 01:22 PM Go to last post
0 8

Building outer pecs

I've been making some good gains on my pecs, but it seems to mainly in the center. The outer part of my pecs (near my arms) don't really seem to be building. Is there a particular exercise that is good for the outer pecs. Could this have to do with the width of the grip I use when doing bench. I...

oswaler‎, 12-10-2008 01:38 PM
21 16,718

Bad to do cardio at the beginning?

I am working towards weight loss, and the plan I am doing calls for cardio at the end of the workout. Is it bad to switch and do the cardio at the beginning instead? I'm so gassed by the end of the strength training its hard to actually complete the cardio and a lot of times I don't do the full...

clokwise‎, 04-15-2015 02:34 PM
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36 1,746

Dumbell excercises - repetitions and rest times

Newbie looking to do upper body work. I do a reasonable amount of walking (2 miles at least per day) and biking and my bottom half is good. I would like to work on my arms and chest. I have a set of dumbells and have read various articles which have been a great help and a good starting point. ...

LogicRedBody‎, Today 02:55 AM
Today, 12:30 PM Go to last post
2 82

can you lift more with a rounded back

So i hit a pr on deadlifts of 180kg for 1 rep. But my back was rounded. Is it easier to deadlift more weight with a rounded back or will i be able to get 180kg up again with a complete straight back with top form. Does better form let u lift more or less on deadlifts. Thanks 😊

Jaz246‎, Yesterday 02:04 PM
17 238

Best GLUTE/BUTT Excercises for MEN

whats thebest glute excercises? i have a very fast metabolism and only weigh about 155 pretty lean and happy with my body but i just got a flat ass... is it hard to train the glutes? i only take protein shakes from gnc bout 20g... fyi

illskillz‎, 07-17-2006 02:30 PM
Today, 12:16 PM Go to last post
26 9,019

Help me find what I'm doing wrong

Hello all, Long time reader, first time posting. I have a small story to go with my bodybuilding issues and goals, and I need help. I had been playing D1 lacrosse for 3 years (2012-Jan 2015) and trained at a very high level. My nutrition wasn't a priority to me until a friend, now...

SGoodnight‎, Yesterday 10:05 PM
Today, 12:10 PM Go to last post
4 698


I need help with my excersise am I doing something wrong, my strength is going up. I do curls and tricep extensions and dumbbell bench press, dumbbell upright row. Lying one-arm extension, dumbbell pull over, standing tricep extension, I'm gaining strength, I've gone from 15KG curl-17.5 curl. But...

jonathonfrost92‎, Today 10:17 AM
Today, 11:59 AM Go to last post
1 56

Insane leg workout (for jumping)

Hey, So i m just wondering what are the best excercises to vastly improve your jumping (basically i want the ability to dunk). And so are there some specific excercises or any leg excercises will do it? Thanks

Milos108‎, Today 10:47 AM
1 109

Lower abs!!!! Any workouts you suggest?

I have decent abs. On good days can see the lower abs popping a little bit. My top two abs pop pretty well. Looking to get those lower bottom abs to get some meat on them.. I do 5x15 hanging leg raises and been doing so for about two consecutive months now. Any other workouts you can suggest...

adamMjohnstone‎, Yesterday 04:38 PM
8 184

Arms too big in proportion to rest of body, should I train them?

Hi all I have been training on and off for about 10 years now and have always had big arms. I used to do loads of dumbbell curls at home in my teens, so believe this to have contributed to them, although in my training years I have always trained my whole body. Trouble is, as I am training...

croydon86‎, Today 04:36 AM
Today, 09:12 AM Go to last post
8 240

Will bodybuilding affect guitar playing ?

Hi, I'm heading to become a professional guitarist. I like bodybuilding(not crazy about it though ), but I think it's messing up with my guitar playing so I'm about to stop and just continue with abs and cycling. Is it true that lifting weights will 'tighten up' your arms (I'm really concerned...

billerus‎, 06-13-2003 05:59 AM
Today, 08:48 AM Go to last post
20 6,398

Sumo Deadlift

I just recently switched to sumo and also trying the hook grip out, I'm just wondering if this is normal. My set up: Feet 40-45 degrees pointing out while putting all pressure into my heels and outside of my feet(The middle of my feet are lined up with the ring, same as my bench and squat grip)...

zachjovero‎, Yesterday 03:36 PM
5 114

Cardio or no cardio to get ripped?

I'm 16, 126 lbs I know I'm skinny. I want the lean ripped look from fight club brad pitt for example. I've been told to eat eat eat but I don't want to put on my question is should I do cardio on top of my weight training if I want to get ripped or is gaining mass the most important thing?

Jimireland452‎, Today 06:42 AM
3 127

is it bad to do cardio after working out?

I workout 3 times a week (usually Monday, wednesday, friday) and after my routine I do a little bit of cardio (usually go for a jog) - well a couple people at the gym have noticed and mentioned to me that if you run after you work out you are pretty much ruining your entire workout session because...

Drajrod‎, Today 05:23 AM
Today, 06:31 AM Go to last post
3 87

Elbow area pain on supporting arm during one-arm DB row

I'm getting pain above just above my elbow on the arm I use to support myself on the bench during DB row. I feel the pain sometimes during reps, but it's mainly after I finish my set and let go of bench. It's not too painful or anything but there minor pain when I touch that area. Any one else have...

George501‎, Today 12:06 AM
Today, 04:51 AM Go to last post
1 71

Deadlifts and straps and deadlift form

I do starting strength, which has me deadlifting a 6:1 ratio basically. But still my squat is around 250 x 5 (parallel) and my deadlift 255 x 5 in lbs which is pretty sad. I should be able to DL at least around 30 lbs more I think. I use chalk but my grip kinda fails me on the 3rd, 4th and 5th...

sooby‎, Yesterday 03:54 PM
6 151

Question Do you have prepartions prior to morning workout?

I am wondering if I should just get out of bed and workout right away. The other option is to wait after I eat, hydrate, and take a shower for the preparation before I workout. I saw Batman do push ups right after he got to bed. Shouldn't he stretch before, and prepare?

Clutchshot‎, Yesterday 08:33 PM
1 125

Thumbs up Triceps exercises!

Hi Guys, I got very weak triceps but strong biceps on the opposite so they don't match . I was wondering what exercises would be possible to do for me to start my triceps out toward a better shape. Can u tell what exercises can be done at home and also is TRX a good choice? I appreciate your...

bobbybb64‎, Yesterday 12:12 PM
Today, 04:14 AM Go to last post
8 210

Squat + Deadlift form check

Hey guys, I've been running All Pro's beginner routine for 3 months now and have been steadily progressing. However, recently I've been getting some pain in my knee and my lower back has been feeling tight after my squats, and I want to see if my squat or deadlift form has been causing this. Please...

tysouza‎, Yesterday 07:49 PM
Today, 03:22 AM Go to last post
4 175

Bulging Disk, Good exercises?

About several months ago I was told the reason for my back pain is a bulging disk in my lower back. I am 24 years old and should not have this problem so early in my life. I went to physical therapy for a while to ease the pain. The one sure way to battle my problem is to make sure I am in shape,...

bruindelt‎, 06-09-2008 07:50 AM
14 21,119

Weighted load exercises for lowest ab portion

What are good weighted progressive workouts for the lowest part of the abs? The fourth ab below the belly button that extends down to the crotch.

jack505‎, Today 01:13 AM
Today, 01:13 AM Go to last post
0 78

Help with dumbbell press form

I'm making a lot of good progress with my dumbbell pressing (flat, incline, and overhead, I'm on PHAT). Unfortunately, I've run into a problem. I'm not getting the first rep up. Yesterday I did 85s 8 times, but couldn't get the 90s up for the first rep. I'm sure it's something to do with my form....

ChetManly16‎, Yesterday 11:34 PM
Yesterday, 11:34 PM Go to last post
0 100

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