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Forum: Exercises

Post questions about specific exercises here.

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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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Yesterday, 01:28 AM Go to last post
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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 10:41 PM
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08-28-2015, 06:21 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
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08-25-2015, 11:42 AM 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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08-25-2015, 09:27 AM Go to last post
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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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08-25-2015, 09:26 AM 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...

VoxExMachina‎, 09-05-2009 03:46 PM
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08-24-2015, 02:07 PM 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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08-20-2015, 12:07 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 12,017

Question Deadlifts and forearms

I'm trying to decide which forearm exercise I should be doing the day before my deadlift day, so it won't interfere too much with the deadlift itself. I'm torn between static holds, wrist flexion (like in wrist curls), wrist extension (reverse (wrist) curls, etc.) Which do you think would have...

Moxlz100‎, Yesterday 11:52 AM
3 95

Thumbs down RANT: It's hot outside. GTFO.

Especially when you're by a grill. Let's talk about meats and beers to drink with them!

theshoupguy‎, 06-23-2015 07:05 PM
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Today, 11:13 AM Go to last post
2,555 32,313

Form check: Back Squat.

Ive been working on my squat form and wanted some feedback/advice for better form, thanks for the support.

rynapo3‎, Yesterday 06:00 PM
Today, 10:46 AM Go to last post
4 1,074

Lightbulb No damn results...

Iv'e trained for freaking half year and I just gained alot of fat than muscle! I train every muscle group once a week for 4 day split. So I read in aome website that need to train every muscle TWICE a week for better and fast results. Like: Chest+shoulder+tricep Back + bicep + abs Rest...

Bimbum‎, Yesterday 11:26 PM
Today, 10:41 AM Go to last post
4 125

Squat Form Check

I feel like I have a bit of butt wink and when it gets heavier I tend to good morning the weight up. Any comments? BXDejzdZK74 73R8W7JR3wA

moondogelite‎, Today 09:28 AM
Today, 10:37 AM Go to last post
2 36

Work out Variation?

So I have been lifting for years and finally hit my bench press goal of 330 which is great but I've noticed my chest days are almost always the same. Barbell bench, Dumb bell incline bench, dumbbell fly's. If I'm still noticing increases in all categories should I still switch my exercises up? ...

DreamBIG2012‎, Today 10:25 AM
0 12

I'm gonna cry .. Why does it happened !?

Hi everyone I have a problem and don't know what happened to me !! before a month or less , I reallized that my lifting progress has improved and my body got in shape well .. I felt that I can lift more weights and raise it gradually .. Then , This week I really couldnt lift the weight that I...

TheIMQ‎, Yesterday 10:35 AM
Today, 09:58 AM Go to last post
19 322

Non-boring cardio at home

I need some ideas for adding some light cardio I could do on my off days. Problem is I do stronglifts 3times a week and do grappling on the same days 1-2times. However I think of adding some light cardio stuff on my off days. Problem is most cardio is boring. I live in the city so no nature for...

I3igAl‎, Yesterday 04:26 AM
6 186

really bad anxiety? (PLEASE READ)

thought i already posted this but i cant find it anywhere - i have really bad anxiety especially ever since i was traumatized by this guy at my work (mcdonalds) he screamed ARE YOU ****ING RETARDED in my face just for asking what meat went on a burger ( i was new). He probably has low self...

NoL1‎, Yesterday 04:08 PM
2 123

Deadlift vs Barbell Hack Squat to Prevent Injuries?

Hello All :) I do not own a squat rack because I work out at home. However I only want to include one major compound exercise for the lower body. The default answer would be deadlifts. However they tend to focus on my lower back/upper glutes too much and not so much on my quads. So I have...

creativelabs‎, Yesterday 03:32 PM
1 85

Dumbbell Curl

What's the difference between the Incline Dumbbell Curl and the Flexor Incline Dumbbell Curl? The pictures show the Incline Dumbbell Curl being done alternately; the Flexor Incline Dumbbell Curl being done at the same time. I see that the Incline Inner Biceps Curl has the elbows close to the...

GrandpaJeff‎, Yesterday 06:40 PM
2 84

Do I really need those exercises?

Hey there, I'm not really sure if I should continue doing some exercises,and if I'll need more shoulder exercises. here how it goes, my bench press is on 190lbs,each workout I add around 3-4 lbs,now after the bench press i'm doing dumbbell flys,each workout 2-3lbs higher,so far so good. now,on...

XrPoZe‎, Today 06:46 AM
Today, 07:33 AM Go to last post
1 98

front squat & weak core/abs

I'm having a hard time with front squat and I think it's because of my abs... I can hit 6 reps easily but going over 6 reps my form starts to break and I think it's because of weak abdominals... What is the fastest solution to strenghten my abs and fix the situation?? Do you guys have any...

ehrmanman‎, Yesterday 12:25 PM
2 71

How much weight do i lft?

Hello I was wondering how much % of my 1RM i need to lift. If i do a 5x5 do i use 75%? 80% or 85% of my 1RM Also with 4x12 60% 65% 70%? Also a little help on progression, currently i can lift 165 for 5x5. Do i add 5 pounds and try until i get 5 sets of 5? Thanks. Any help would be...

chippy7‎, Yesterday 03:11 AM
Today, 03:36 AM Go to last post
4 171

Would there be a benefit

Have been doing t-bar rows for sets of 8 and have been interested in starting to do dumbbell rows for 3x8, they've really helped with back development, among other exercises obviously. I've just watched a candito video where he expresses the thought that dumbbell rows is the best upper back...

HailTheKing‎, Yesterday 07:47 AM
5 149

do i have weak triceps?

i can skullcrush 50 pounds and rope extension 30 pounds after a long chest and tris workout i can bench with 50 pound dumbbells just wondering if my triceps are weak compared to my bench press? also how much should i be curling because i can only curl 30 pound dumbbells because i had wrist pain for...

NoL1‎, Yesterday 03:00 PM
Today, 12:42 AM Go to last post
3 170

dumbbell bench help (need to know now)

I'm doing my chest and tris workout tonight and I need to know if I should move up. Last week i got 50 pound dumbbells for 8 reps then 55s for 8 then 55s for 5 crappy reps.. so should i stick to 50s for two sets for this workout?

NoL1‎, Yesterday 02:45 PM
Yesterday, 10:40 PM Go to last post
4 120

leg press hurts my hips

the leg press hurts my hips like throughout the week if i move a certain way my hips hurt a good amount i think this is from the leg press because sometimes my hips hurt a little bit on the leg press - btw this isnt a normal leg press its one at planet fitness where you sit on an incline and push...

NoL1‎, Yesterday 02:56 PM
Yesterday, 10:32 PM Go to last post
2 107

Building the Whole Bicep?

I've pretty much got my weekly weight lifting routine nailed down, covering all the muscle groups (including triceps), except for the biceps. Right now I have a barbell curl and an alternating dumbbell to work the biceps. What 1 or 2 other exercises do I need to add to make sure I hit all...

TripleB67‎, Yesterday 01:55 PM
Yesterday, 08:57 PM Go to last post
7 211

Unhappy Why can't my chest grow?!?

I'm currently bulking at 3,300cals, but my chest is my weakest part and it never grows! my chest routine is- Body weight dips (2-3sets of 5-7reps) Cable cross for upper chest Incline DB press (4-5sets of 8-12reps) Cable cross for mid chest Flat DB press for same sets+reps

xOllz‎, Yesterday 07:16 PM
Yesterday, 08:28 PM Go to last post
3 131

Cool Two Arm Dumbbell Row

Hey, I was just wondering how many people on here actually do a two arm dumbbell row with back nearly horizontal to the floor (none of that cheat crap)? I find it very effective for thickening my back and bringing the symmetry between my chest and back (as my training cycle now only involves...

kchinkdog‎, Yesterday 06:47 PM
Yesterday, 07:09 PM Go to last post
1 77

shoulders got weaker???

every four or five weeks ill randomly not be able to do as much weight on shoulder press as i usually can. like literally this only happens with shoulders - ill go into the gym usually and get 40 lb dumbbells for three sets of 8 one workout and then maybe the next week 35s for 2 sets of 8 and 40s...

NoL1‎, Yesterday 02:36 PM
Yesterday, 06:32 PM Go to last post
4 85

lat pulldown stalls

i always get stuck on weight with lat pulldowns - i do 3 sets of 8 with 85 pounds then the next week i try for 100 on my last set and i can only do it like 4 times like wtf? i do real good form to so idk why this happens

NoL1‎, Yesterday 02:39 PM
Yesterday, 06:07 PM Go to last post
1 71

wait time between sets

what does the amount of time you wait between sets affect? like if i wait 45 seconds i might get 8 reps but if i wait 1 minute 15 seconds i can get like 11 reps. Does it matter how long you wait or what? Like if i wait shorter periods i might get less reps but does it give me better endurance or...

NoL1‎, Yesterday 02:48 PM
Yesterday, 06:03 PM Go to last post
4 142

Angry My ChEsT WoNT GrOW!!!!

I'm currently bulking at 3,300cals, but my chest is my weakest part and it never grows! my chest routine is- Body weight dips (2-3sets of 5-7reps) Cable cross for upper chest Incline DB press (4-5sets of 8-12reps) Cable cross for mid chest Flat DB press for same sets+reps

xOllz‎, Yesterday 05:46 PM
Yesterday, 06:02 PM Go to last post
1 87

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