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Forum: Exercises

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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
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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 02:43 AM
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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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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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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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02-26-2015, 02:20 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 04:46 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 11:16 AM
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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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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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02-18-2015, 03:44 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
0 6,276

Advise for catching up DL and Squats

My numbers currently: Flat bench - 270, 2 reps max w/o arch/back. 290 w/ arch/back recruit. Deadlift - !270! (3 reps, real "dead" ie from floor.) Squats - 250 (2 reps) So you can see the big problem here. My DL is lower than my bench, my squat is lower than my bench. Have you guys ever had...

Asianhulk82‎, Today 12:06 AM
Today, 10:47 AM Go to last post
7 137

Question RANT: Who is the biggest azzhole ITT?

You aren't. Now GTFO.

theshoupguy‎, 01-27-2015 05:28 PM
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2,625 47,357

Deadlift Form Check--

Doing 5 reps of 225. The lift doesn't feel right. link is in title.

deadhand88‎, Today 09:34 AM
Today, 10:43 AM Go to last post
2 36

Critique my bench please..

I'm somewhat new to this and wanting to improve.. Looking for tips on grip width and back arch (too much?) Thanks! 2 different angles. 1 is 135 X 10.. nLEESrgKVzE The other is 155 X 9 LRpowqttNMI

Psychdockelly‎, Yesterday 02:50 PM
Today, 10:40 AM Go to last post
15 256

Question Is it really necessary to train abs or do you get core training with other exercises?

So I'm doing the Shortcut to Size program and at the end of the workouts there are ab exercises, is it necessary to train the abs directly?

Kronosis‎, Yesterday 03:34 AM
Today, 10:33 AM Go to last post
13 355

Back pain

hey guys, I have noticed that last 3 weeks after every back day i have pretty bad back pain for the rest of the day. This may be due to the increased weight in my deadlift but I never experienced such bad pain..anybody else experience this a couple hours after your back day workout? Its not...

TheOriginalKrew‎, Yesterday 08:49 PM
Today, 10:27 AM Go to last post
2 67

Rear deltoid exercise question

I'm currently trying to fix my internal rotated shoulders so I incorporate 3 rear deltoid exercises (seated rear deltoid flies, facepull, rear deltoid machine). Should I separate each rear deltoid exercise or complete all 3 at once then progress to other exercises like deadlift? For example,...

berserkers‎, Yesterday 05:43 PM
Today, 10:26 AM Go to last post
6 130

You're supposed to use legs/glutes while deadlifting?

for the standard deadlift i only use my back to lift, everything else is just stabalizers. yet i see people saying ur supposed to use ur legs/glutes as well to lift. dafuq?

redsfinnared‎, Yesterday 07:58 PM
Today, 10:11 AM Go to last post
14 261

shoulders too small!!!

i kind of have the similar problem as bigjoe87865 the length between my shoulders are extremely small , it makes me look like im 10. i measured and their only 40 centimeters apart !!! what should i do? I think I have naturally small bone structure , I dont want to become a super buff guy i just...

aeom‎, 07-08-2006 05:17 AM
2 Pages
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45 1,778

Knees hurting - need advice

Hi I've been working out more or less for 7-8 years but haven't had the consistency needed to create any remarkable results until about 1.5 years ago. I had neglected leg workout (not been as serious about it) for a long time but I realized I had to start working my legs with squats and whatnot...

J0ckeB‎, Yesterday 02:15 PM
Today, 09:55 AM Go to last post
4 245

What's so bad about training to failure on every set?

whenever i mention i train to failure on every set ppl point that out like its bad. so why? i do 6-8 reps for every set. and to be clear, by failure = unable to complete another rep w/o cheating dont like to finish a workout and having the feeling of still having gas in the tank cuz not training...

redsfinnared‎, 02-26-2015 06:33 PM
21 717

Solid split for Back and Chest Development?

So I'm trying a new 5 day split focusing mostly on chest (hitting it twice a week) and back (once a week)without neglecting the rest of my body. I was just wondering if somebody could come up with a better split than what I have here Mon: Chest, Tris, Calves Tue: Back, Bis, Abs Wed: Shoulders,...

mariozooniga‎, Today 01:56 AM
Today, 09:41 AM Go to last post
2 94

Squat form problem (95 lbs)

At this point I find myself very frustrated. I'm on a progressive-overload program (ICF 5x5) and I'm having a lot of trouble with squats, for the following reasons: 1. I can't tell where I am flexible vs. not flexible. 2. I can't figure out where the bar's supposed to go on my body for...

sussudio2‎, 03-04-2015 08:51 PM
Today, 09:11 AM Go to last post
25 394

Quad -ham imbalance

To make it short: Due to always having naturally heavy quads I have totally stopped doing them in isolation for at least half a year and focused on the hams and glutes. Now I've been experiencing pain in both knees for a month, it is not severe I can walk and train and there has been no blow or...

Lyris‎, 03-04-2015 04:29 PM
Today, 08:59 AM Go to last post
7 185

Deadlift Form Check (Video)

youtube. com/watch?v=RgxlkMwnjig 225 LBS x 10 Reps Notes: - I know I did not let the weight rest on the ground on some reps... not sure why as I usually do. I wasn't going for romanians lol. - It seems that the heavier I go, the more my back rounds. It didn't seem too bad at 225 lbs....

ambr0se201‎, Today 07:46 AM
3 86

Best exercises for rack pull grip.

I was doing rack pulls today and my grip gave out way before my lower back. I was doing 3 sets of 5 with 250, and on about the 3rd rep I would have to let the weight sit on the rack for a couple of seconds to gain some grip back. The weight was literally falling out of my hands. At the end of the...

JF1988‎, 03-04-2015 10:57 AM
19 214

Critique my form?

Doing workout A of ICF today so only captured the clips for my bench, squat, and row. Can you guys critique my form please? Thanks a lot! Barbell row www(dot)youtube(dot)com(slash)watch?v=WPeJwWLXy-I Squat www(dot)youtube(dot)com(slash)watch?v=LquKbzQIpH4 Bench...

Empiral‎, Today 07:08 AM
1 93

muscle ups, bicep and shoulder pain

Anyone else feel deep aches in there biceps or around the shoulders after performing muscle ups, the false grip type on a bar? I'm not talking about muscle soreness, which feels kinda good the next day. This is straight after. Feels like my arms are gonna break off. It doesn't help that I can't...

jamielrebooted‎, 07-24-2014 03:12 PM
Today, 07:22 AM Go to last post
13 499

Low bar squat

hi iam trying to low bar squat because when I try it out instead of the high bar it feels like I can go lower also it just fees more fluid and natural. Maybe to do with my long femurs. Anyways my wrists feel like they are going to snap and I don't feel confident with the bar not sliding down my...

vikz4‎, Yesterday 01:05 PM
Today, 07:07 AM Go to last post
4 100

Triceps question from a Bodybuilding Newbie

Although I've trained in past, was mainly cardio work, as was a competent cross country mountain biker, but due to a change in circumstances I now want to concentrate on the bodybuilding. I'm already quite broad shouldered, but really want to build my triceps up. Going on holiday in June, so want...

Agincourt‎, Today 03:41 AM
Today, 06:53 AM Go to last post
5 134

Lat Pull Down - Increase weight vs Widen Grip

Quick question for everyone. Right now I'm doing All Pro's Intermediate A/B Split. This routine incorporates Lat Pull downs, with a weekly increase in reps (8/9/10/11/12 --- increase by 5% and reset to 8) I was new to Lat pull downs and I don't have a wide back, so I kept the grip about...

AgPilot‎, Yesterday 04:24 PM
6 158

Is 3 sets enough for growth for hamstrings?

3 sets of hamstring curls. obviously it's better to do more than one exercise, but is 3 sets enough for growth?

redsfinnared‎, Yesterday 05:55 PM
3 150

Squat form probs

Somebody please help me! I'm 34 yrs old. 5'7", 129.6 lbs. I started doing crossfit about a year ago. I have NEVER had much muscle at all. I guess I'm what you call skinny fat. When I first started lifting weights I literally couldn't do a simple air squat. I can air squat now and even front/back...

Joni1980‎, Yesterday 08:35 PM
Today, 06:40 AM Go to last post
8 123

Keeping shoulders back during bench

I only recently started keeping this in mind when I bench, but I only feel my shouler blades pinched together on the first rep. After that I feel like I loose back tightness. How do I know if I'm doing it right? Are there any mental cues to know if I'm keeping my shoulders blades back during the...

idno‎, Yesterday 05:51 PM
Today, 05:01 AM Go to last post
7 179

Which lat pulldown bar to get?

I am looking to get a lat pulldown bar but I'm not sure what length is best, 36 inches or 48 inches? Any help is appreciated! Link below for the type of bar I am looking for. Thanks!!

Matt882‎, Yesterday 05:59 PM
Yesterday, 09:13 PM Go to last post
2 96

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