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Forum: Exercises

Post questions about specific exercises here.

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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 04:46 PM
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Today, 11:48 AM Go to last post
570 203,637

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 02:43 AM
47 Pages
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1,380 369,989

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 07:23 PM
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12-17-2014, 12:10 PM Go to last post
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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 08:09 PM
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12-17-2014, 11:05 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 07:41 PM
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12-14-2014, 02:33 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 08:02 PM
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694 302,650

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: 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
20 Pages
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575 602,782

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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11-11-2014, 05:22 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 09:12 AM
05-19-2014, 09:12 AM Go to last post
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5,312 70,557

Unhappy 4 week spend but not seeing any improvement in my biceps and triceps. Please help

Please see first, this is the normal: and when i make hard I am not happy with my 4 week progress tracking, where i focused only on biceps, triceps. I was doing following daily for 4 week: Hammer curls - 30 reps x 6set...

IamLoving‎, Today 05:41 AM
Today, 12:50 PM Go to last post
13 219

Exercises to improve OHP ?

Hey, I'm currently doing SL 5x5 and one of the exercises are OHP. On everyone other exercise im flying and currently feeling confident i wont be stopping anytime soon in adding weight onto the bar, except for OHP. Today i did manage to get the 5x5 but it was abit of a struggle, i was wondering...

Fillip498‎, Today 12:42 AM
6 282

Your favourite exercises

Hye guys, im a new youtube vlogger (Jonny Dzzl). I wanted to know what unique exercises you have tried to get to whre you want to be. Some exercises you suggest I try to help create the best body i can achieve cheers,

jonnydzzl14‎, Today 05:31 AM
Today, 12:40 PM Go to last post
3 155

Hi I am currently in my third year at university doing my dissertation on sport, in regards to the gym and relationship status. I would grateful if as many of you as possible could fill out my questionnaire using the link in the title above please and help me with my research! It should only take...

UsainBolt2016‎, Today 12:23 PM
0 5

Mantaining a body part

Hey guys what do you do to mantain a body part when it is too big in proportion to the others ?(talking about back)

akabido‎, Today 06:28 AM
3 87

Upper or lower pec?

Hi guys, I have been training for a while now. In the past I did lots of flat bench press, and then I changed to incline, but I realized my chest is a little bit over developed compared to my arms so I stopped doing them. I think now my arms have caught up so I want to get some chest back in...

Apower123‎, Today 09:31 AM
5 74

Workout log app for iphone anyone?

hey guys can anyone recommend a good iphone app that allows me to track my workouts with the weights i use etc..

danaxsa‎, Yesterday 05:00 PM
Today, 12:00 PM Go to last post
4 120

Is there anyone with massively thin wrist / bone structure?

Unfortunately this is how i am - i have a wrist size of 4 inches and its getting very difficult for me to develop my forearms. After a month of bulking i realize that i my biceps and forearms look complete contradictory. While my biceps do seem to develop my forearms look like needle. I have been...

nightfalcon‎, Yesterday 01:31 AM
Today, 11:30 AM Go to last post
6 266

Realistic Hex-Bar Deadlift Goal

What would be a realistic long-term goal for the hex bar deadlift for a natural at 180 lbs? Looking for a reality check really, but my goal is 600 lbs. Is this realistic? I want to set it high but not unattainable. I'm familiar with the chart at ExRx...

DannPM‎, Today 11:27 AM
Today, 11:27 AM Go to last post
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I have terrible DNA

Hey guys. I am bad at English. I have a problem. I have done exercies for 3,5 months. I dont have a trainer. I think I have really bad genetic so I never have a good body. My shoulders are very narrow and I am a kyphosis. I am always look weak. Should i give up exercies if i am not going to...

ea000‎, Yesterday 10:55 AM
Today, 10:58 AM Go to last post
8 202

My calves suck

Hey guys I have been training a number of years now. But one really crap looking part about me that doesnt even look like its seen a weight are my calves I train them twice a week like this: 12-15 rep range 4 x Standing calf raise 4 x seated calf raise

Drekko‎, 12-20-2014 10:34 PM
Today, 10:56 AM Go to last post
13 326

CANNOT squeeze glutes during squats or deadlifts

I cannot engage my glutes during squats or dead lifts no matter what I do. I only feel my quads working. My quads have developed very nicely, but my glutes are pretty under-developed. I've watched videos, read the forums and experimented with different positions, but none seem to fix the...

yankee4489‎, 07-08-2011 01:20 AM
18 13,058

Does ab work help the gluts?

I have been doing some ab work lately, specifically leg raises. It seems to be stimulating the gluts. I have a strong history of doing squats, deadlifts, hip trusts and glut stimulation in general but i have done very little abdominal work throughout my lifting years. Definitely the abs...

zakatak333‎, Yesterday 01:41 PM
2 158

Best Split Ever??

.......or is it wack? Can I make improvements?? Or do you have a split which destroys mine??? Only thing I have noticed is that my back days are a tad too close together. Also note I have just recently separated Chest and Tri day to load up more weight on both muscles groups: Monday...

NevilleBartoss‎, Today 01:57 AM
Today, 10:10 AM Go to last post
3 118

Why Push Ups will always be the KING (Long-boring link warning)

People think that weightlifting is a straightforward activity. You just find some resistance and try to overcome gravity. That works for sometime. But time will always amplify all of the bad habits you'll accumulate during your first years of training, sometimes leading to injury, sometimes leading...

DownhillGR‎, Today 10:02 AM
0 52

Knee pain from squatting

Hey fellas After a heavy day of squatting/ leg work the front portion of my knees are very very sore. Lately, it has become worse. When I squat I wear wraps (correctly), use great form (foot placement/ etc.) The pain will go away after a couple days. Keep in mind I have been involved with...

grade9‎, Today 09:31 AM
Today, 09:51 AM Go to last post
1 51

Fixing Glute inhibition and Hamstring dominance

Any advice? Coming off overuse injury, still hurting... 1) Hamstrings contract before glutes when standing one-legged (as a test). 2) Glutes hardly driving my walking stride. 3) Pelvic/femur not inline from hip to toe- toe turns out when walking, or hip turns inward if foot is forward....

stevez39‎, 12-18-2014 10:10 AM
Today, 08:24 AM Go to last post
7 193

Having trouble isolating lats.

Here is my back/biceps day: 15-20 Dowel shoulder dislocates to warm up shoulders Lat pull down or pull-ups - 3 sets of 8-10 (mostly neutral grip or palms away shoulder width) Single arm bent over rows - 3 sets of 8-10 Close grip pull downs with seated rows superset - 3 sets of 8-10 with drop...

NateSteen‎, 12-11-2014 06:10 PM
15 524

Tricep mass

What is the best exercise for tricep mass? Close grip bench press bothers my one shoulder so I need a different exercise. As a follow up is there an exercise that can help the shoulder build strength. Other exercised do not seem to bother the shoulder as much.

christmanl‎, Today 05:56 AM
3 114

Deadlift form check

due to a recent injury in my hip flexors, I've been motivated to check my form in my other big lifts. so I'm starting with deadlifts. This is set #5 oXFQcdD8wTs my observations:

AChung20‎, Yesterday 07:06 PM
Today, 07:19 AM Go to last post
3 121

Am i an intermediate lifter or advanced?

My lifts are below, what do u guys think? I will be competing in my first powerlifting meet in 4 weeks, so im excited. But ya I am trying to pick a program but need to see if im an intermediate or advanced lifter, my lifts are below, all would pass in a powerlifting meet ive been told. My...

Training918‎, Yesterday 09:33 PM
4 160

Smile Pump

Can you build bigger and or stronger muscles without feeling a pump? Lionel6.

Lionel6‎, Yesterday 03:00 PM
2 106

Never any back DOMS or soreness

Hey everybody, ive been working out solidly for close to 3 months now and I hit my back/bi's twice a week along with every other muscle group. I always get leg DOMS and chest/tris (not even close to as much as legs) but im yet to get any sort of soreness in my back besides some lower back pain from...

xelnaga‎, 12-16-2014 06:58 PM
Today, 06:14 AM Go to last post
14 387

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