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Forum: Exercises

Post questions about specific exercises here.

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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
20 Pages
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07-03-2015, 05:35 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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06-25-2015, 08:19 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...

VoxExMachina‎, 09-05-2009 03:46 PM
22 Pages
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630 225,817

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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06-25-2015, 01:40 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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06-18-2015, 08:04 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
15 Pages
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06-17-2015, 11:34 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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06-10-2015, 12:32 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 10,469

Squat depth + form check

Squat everyday 2.0. This was a 20lb pr @320. I hit 315 prior but video results determined it wasn't low enough. I know it's not the best angle for a form check but open to all suggestions

Bolton22‎, Today 09:26 AM
10 105

Deadlifting - Question and yes, I read the thread

I read all 24 pages of the thread, but its old and I have a question. I hope the person who posted it or someone else can help me out. I just started back lifting - not going to go into the story- I have permanent nerve damage in my right hand so in order to deadlift I have to wear lifting hooks....

hope27‎, Today 05:05 PM
Today, 05:05 PM Go to last post
0 18

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
22 Pages
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Today, 04:55 PM Go to last post
655 8,025

Question Yoga after weight training:effect of protein intake?

So I've been thinking about making my muscles more flexible to break dance and strengthen my core after my daily routine of weight training, because i heard its best to do it right after a weighted workout to be safer. Although, the problem is, I always take my protein supplements right after...

Aznapplejuices‎, Today 04:01 PM
1 24

Yoga routine similar to Yoga X? Also knee flexibility

I'd like to start incorporating yoga into my routine much more frequently. Recently I've been relying on youtube videos, but haven't really found any I liked. I really like Yoga X from P90X. I loved that it really hit all your muscles, and was a great mix of strength type poses as well as just...

cgibsong002‎, Today 12:12 PM
Today, 04:46 PM Go to last post
5 40

Bench press technique with pushing hands inwards

Hey I learned this bench press technique from Ben Pakulski Where you bench but instead of only just pressing the weight up and down, you apply pressure inwards with your hands on the bar as you do it Man I tried this, and I had to reduce the weight and the next day, god my chest was so...

Drekko‎, Today 04:02 PM
Today, 04:39 PM Go to last post
2 36

Training without a barbell

I am currently bulking but my gym doesn't have a barbell only free weights and a few machines. So can anyone come up with a good routine for me using nostly free weights.

fitnessbg‎, Today 04:23 PM
Today, 04:23 PM Go to last post
0 24

Unhappy ICF 5x5 Program and Question

Hey guys. I posted my training plan and got a little bashed for how bad it was lol. But a lot of people recommended ICF 5x5. I looked over it and it seems good. But the only thing is that I can't do it. I can't fit a gym into my day as my parents don't want to drive me there every day or every...

RetroBlu3‎, Today 03:47 PM
Today, 03:47 PM Go to last post
0 42

rest periods on strength training

Sorry for the repeat but I think I am on the right forum now.. I started a new program that incorporates some strength days. It is a 6 day push/pull/legs split with two rest days with 3 being strength and 3 being hypotrophy days. I am new to strength training and never rested more than 1...

am777‎, Today 12:36 PM
Today, 03:46 PM Go to last post
5 573

Smile Deadlift critique

Hey i guys, i just want to a quick feedback of my deadlift. I recently went through a lot especially with my type 1 diabetes. So i recently just got back to the gym after a while. Here is the video: . I seriously would appreciate any helpful response on...

dhillon275‎, Yesterday 04:56 PM
Today, 03:14 PM Go to last post
6 200

Body fat help

Ok so when I was 18 I used to be 150 and in my lower midsection there wasn't any fat and I had my abs now I'm 25 and am at 152 only 2 pounds away from my goal and am noticing that I still have some some fat in the middle that I can push together to grab I don't get it I've been staying under my...

Calikid32190‎, Yesterday 07:08 PM
Today, 02:47 PM Go to last post
12 229

Arrow Broader shoulders?

Currently doing an upper / lower routine. Because of improper posture I'm not training chest for some weeks, and focusing on the back. I figured if I'm not doing bench presses etc., then I can do some more shoulder work. Right now I do OHP and Shoulder press 1 time a week each, and lateral...

Moxlz100‎, Today 11:37 AM
12 638

Critique high bar squat please!

Just increased the squat weight from 120 to 125, and could only get 125 for a hard 5 reps. This was my 5th and last set, and I was struggling. Just wanted some advice on my form, and whether or not I should drop the weight again to 120 based on what you see in the video. Thanks. First space is ://...

jiaxie97‎, 07-03-2015 09:18 AM
8 5,463

Weak wrist affecting certain lifts..

Hey guys. Im looking for alternate tricep lifts to help with wrist pain. Most workout programs Ive tried (Cutler's Living Large especially) tells to do certain lifts which hurt my wrist a lot. Skullcrushers and narrow grip bench mainly. Dips and push downs don't tend to sting but the others do. Is...

Zschnack87‎, Yesterday 08:00 PM
7 171

no bottom pecs

i literally have no muscle under and around my nipple area...ive done so much research and tried everything...decline, fly, dips, pullovers ONLY incline and nothing ever works. the area above my nipple is well defined but everything under is just flat and soft.. when i flex my pecs fold in under...

sprawl7850‎, Today 01:47 PM
Today, 01:50 PM Go to last post
1 44

Can Someone Critique My Plan?

Hey guys. I put together this schedule/plan. Kinda new to this stuff but not really. There are some things that I'm considering changing but I can't really decide. I just need some opinions and an analysis of it and/or what I can or should change. Goal: I want to lose fat and build muscle. I'd...

RetroBlu3‎, Today 11:24 AM
3 123

Upright row alternative

Is there an alternative to upright rows thath will not **** up my shoulders besides shrugs?

lukaWanaBBIg‎, Yesterday 10:18 AM
14 839

"Perfect" form vs. Pretty good form

Is it better for me to be doing a decent weight with near "Perfect" form, or should I be doing a heavier weight with "Pretty good form"? I'm looking to build Strength/Muscle Growth.

jicksurf09‎, Yesterday 01:52 PM
12 310

Thumbs up Is this a good chest workout? HELP!

I dont have cable crossover and Dips in my gym. So i use decline dumbbell press for my lower chest. And my question is this a good chest workout? Incline Dumbbell Press Barbell Bench Press Decline Dumbbell Press Peck Deck Butterflies Pullover Thats it! And one more thing what should I do?...

gdaquiuag‎, Today 09:24 AM
3 65

Smallest Shoulders ever known to mankind

Hello, I have been working out for a while now (more than a year) and everything seems to be getting bigger except my shoulders! :| No matter how hard I work on my shoulders they're literally the smallest part of my body. I want to broaden my shoulders and I looking to make massive gains...

Swert1‎, 07-04-2015 03:56 AM
Today, 12:26 PM Go to last post
16 569

lower outer chest

i understand its all one muscle but why the **** doesnt this area ever develope for me? fly, dips pullovers, flat bench nothing hits this are. my chest curves around nicely from the armpit and from mid chest then around nipple area its just flat and looks somewhat droopy. im not the leanest guy but...

sprawl7850‎, Yesterday 12:37 PM
Today, 12:01 PM Go to last post
4 146

Squat too low

On my heaviest sets (3-5 reps) I can't help but go too low. I can't even stop when my thighs are slightly lower than parallel. The only remedy is to put a bench below me so my butt can have a "base" and I push the bar up again. So is this because my glutes/hamstrings are weak?

hoodies4lyfe‎, Today 07:45 AM
4 103

Would you use this for exercising??

So I have an awesome idea for an exercising app that will help with specific exercises for target areas, will help track progress, recording it, and helping with food alternatives to burn fat, etc. If something like this were available to you for free would you try it out?

SofiaCally‎, Today 11:03 AM
2 827

Thumbs up Is this a good chest workout?

Is this a good chest workout that hit every angles of my chest? Incline Dumbbell Press Barbell Bench Press Decline Dumbbell Press Incline Dumbbell Flyes Peck Deck Butterflies Pullover Thats it!

gdaquiuag‎, 07-04-2015 03:05 AM
Today, 11:14 AM Go to last post
15 244

Squat/Deadlift form check

Hi. I'm going to take a video of me squatting/deadlifting. I am going to need a LOT of help on the deadlift form. I'm wondering how should it be recorded? Should someone circle me to see the front and back then record from the back?

dyee4613‎, 07-04-2015 08:54 AM
Today, 10:38 AM Go to last post
8 226

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