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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 09:59 AM
21 Pages
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616 819,411

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
16 Pages
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462 282,623

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
18 Pages
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07-17-2016, 06:02 PM Go to last post
526 369,581

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
7 Pages
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07-16-2016, 08:16 AM Go to last post
181 72,818

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
20 Pages
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06-28-2016, 01:49 PM Go to last post
596 428,849

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
23 Pages
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673 299,092

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
25 Pages
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738 397,786

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 24,374

Wink Exercises for tricep mass near elbow

Hi guys i wanted to know some exercises that could really help me to get mass near my elbows as it is lacking ALOT. Now please don't say that genes are the main thing i know that i just want exercises that could maximize the potential. Thanks.

BeastBuilding12‎, Yesterday 04:55 AM
12 246

hack squat instead leg extensions?

so i have been useing a full body beginner workout program for some mounths now and i still see gains, there is just one problem and is that leg extensions is in the workout program. i cant go heavy on it because it will prob injury my knee, so i need a good replacement for the exercise. so...

LiftingIsNeat‎, 07-28-2016 06:19 AM
10 260

RDL - grip issues

Ive been doing fierce 5 for a few months now on a cut. I've dropped from 197 to 172lbs and seen great progress. However i'm starting to hit some blocks finally. One of my main ones is my grip is slipping on RDL for the last few reps. We're not allowed chalk anymore at my gym and i'd like to avoid...

ShrimpOrFry‎, Yesterday 09:26 PM
Yesterday, 11:42 PM Go to last post
5 104

Why aren't Zerchers more popular?

They engage the core more than back squats and front squats, and seem like they'd have the most athletic carry over. Am I missing something, especially by making them my main squat variation? Thanks.

fierynox‎, Yesterday 02:57 PM
Yesterday, 11:28 PM Go to last post
7 133

Avoiding butt-wink

Does anyone have any good tips on how to avoid the butt wink? Lumbar spine seems to flex a bit forward, causing a lot of pain. How do I prevent this from happening?

jdl22‎, Yesterday 11:22 PM
0 57


I am wondering if anybody thinks I am overtrained. I don't want to admit that I am, but I want to see other people's opinions. I did pushups for 3 weeks (21 days) in a row for about 2,600 total. I got a little sick and didn't really eat much a few days ago. The past few workouts have been...

RiskyFang‎, Yesterday 09:14 AM
Yesterday, 10:17 PM Go to last post
7 193

Bent Over Barbell Row: Long Barbell or Short Barbell

Hi, everyone! I usually use the short bar for Bent Over Barbell Row but I see that most people in my gym use the long bar instead. Which is the proper bar to perform this exercise, if any? Is there any difference between using the short bar or the long bar for bent over row?

SowingHabits‎, Yesterday 09:15 PM
Yesterday, 09:38 PM Go to last post
1 57

how do you feel about Bulgarian Splits Squats on a Smith Machine?

I generally try and stay away from the Smith and use as many stabilizer muscles as possible. That said, I find heavy BSS's very difficult to do with dumbbells (keep in mind Im not a big dude; heavy for me is 50lbs an arm). I realize so much of this exercise is the balance-aspect, but I feel...

kwitel‎, Yesterday 09:02 PM
Yesterday, 09:02 PM Go to last post
0 53

Quarter squat over full squat for speed and vertical??

Recently read a study and graph that said quarter squat would be best for speed and vertical (this is important to me as a track athlete) so does this mean i should swap out my full squats for quarter squats??

Colinizhere8‎, Yesterday 06:50 PM
Yesterday, 08:05 PM Go to last post
3 81

RANT: Beat the heat and sip on a cold Lime-A-Rita

For those with discerning tastes while they soak their toes in a nice cool pool.

chazzy1864‎, 06-23-2016 10:38 AM
29 Pages
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Yesterday, 07:45 PM Go to last post
840 14,542

A good workout plan or not?

If you can pick out some flaws in this and/or add some suggestions I'd really appreciate it, feel free to debate Guide *Legs/Abs Squats 3x5 Leg Press 4x8 Calf Raise 4x12 Leg Extensions 4x8 Leg Curls 3x8 +ABS

Jedmo95‎, 07-28-2016 06:47 PM
Yesterday, 07:38 PM Go to last post
8 134

Deadlift form help (video) Hi everyone, looking for some tips on my deadlift. My upper back is fairly rounded in day to day life (it's not too bad now as I have been working on fixing it), so I pulled my shoulder blades together as I deadlifted. Is this the right thing to...

DeeJayAre‎, Yesterday 07:19 AM
Yesterday, 07:28 PM Go to last post
6 125

Felt something seize up in my hamstring while benching

Any ideas what could be wrong with my form that would cause this?

IrishAsthetics‎, Yesterday 06:19 PM
Yesterday, 06:54 PM Go to last post
4 83

Bent over rows question

I'm looking for some feedback... I see some places advocate having your back basically parallel to the floor where you pull the weight up to the lower chest. Others suggest having the upper body at an angle of say 15 - 20 degrees to the ground and pulling up to the stomach area. What is the...

joes_dad‎, Yesterday 06:49 PM
Yesterday, 06:49 PM Go to last post
0 66

Vertical Pulling Movements Other Than Pull-ups; No Gym

Aside from pull-ups, is there any way to do vertical pulling exercises for the back if I only have access to dumbbells and barbells? I will not have access to a gym for several months. Thanks for your help.

DanC999‎, Yesterday 01:03 PM
Yesterday, 06:17 PM Go to last post
5 95

Pure posture may be causing shoulders to round during heavy squat

I think my back hunches too much when I perform weighted squats. Any advice to correct my form is appreciated. I do ATG squats btw

Mustafa94601‎, Yesterday 10:38 AM
Yesterday, 06:15 PM Go to last post
4 79

What exercises will get you shoulders and traps like this?

What exercises will get you shoulders and traps like this?

jasko2‎, 07-25-2016 05:19 PM
Yesterday, 05:02 PM Go to last post
21 808

Arrow body hair

hi guys; what do you advice me how to remove body hair ? which is good method ? i think use hair trimmer , if i used hair trimmer i know that my body hair soon will rise but will be my hair rough? is anything method that my body hair won't rise ? i'm 17 old now;

toqchistaa‎, 07-28-2016 11:55 AM
Yesterday, 04:48 PM Go to last post
1 107

Just tried out reverse grip bench

Changed my routine recently to 5/3/1 and I went out on 5x10 reverse grip bench after doing my OHP. It honestly feels amazing, I felt my upper chest activating way more than I ever have before on incline bench with barbell or dumbbells, feel almost no pressure on my shoulders. I think I prefer...

syt98‎, 07-28-2016 02:47 PM
Yesterday, 02:52 PM Go to last post
4 173

Smile What Muscles are Targeted by Pull Ups?

Pull ups are considered a compound exercise?? how?

angelina154‎, 07-28-2016 05:23 AM
Yesterday, 02:49 PM Go to last post
10 300

Want to look like a Bodybuilder? Train like a Bodybuilder.

Compounds and Isolations: Friends or Enemies? There's a lot of talk on the forums about the benefits of compound exercises, and rightly so. However, this has sometimes taken a turn into the idea that compounds are the only thing worth doing, and isolation exercises are somehow worthless. If...

VoxExMachina‎, 04-05-2012 08:08 AM
6 Pages
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Yesterday, 02:02 PM Go to last post
172 59,728

PRs and progressive overload

ok so is it still considered a PR or progressive overload if I drop reps but add weight? say I was doing walking lunges at 75 pounds for 10-12 reps a leg for 4 sets, then I went up to 80 pounds, did 8 reps a leg for 4 sets. just wondering, because that's what I did today and I felt no burn...

Hannahp21‎, Yesterday 01:11 PM
Yesterday, 01:43 PM Go to last post
3 108

Smile Narrow shoulders

Hi, i am 27 and and have fit physique Biceps 15inchs Chest 42inchs Waist 34inchs Height 5'9" But my concern is my narrow shoulder width My shoulders are only 15.5inch broad, that makes me look very petite if wearing a shirt or t-shirt. Please tell me any remedy, work out.

Amiosahan‎, 07-28-2016 07:06 PM
Yesterday, 01:37 PM Go to last post
7 196

Front squat form check AGAIN

Sup. I posted a form check video one month ago and that was when i repped one plate. Some comments advised me to lift heavier (well here i am), some asked to buy WeightLifting shoes because of the butt wink, overall my form was good according to the comments. Yesterday i was repping two plates...

NGV22‎, 07-28-2016 11:36 PM
Yesterday, 01:31 PM Go to last post
5 163

massive headache from deadlifts

i pushed myself to an extreme last night of doing 5 reps of 165 pounds (usually only do 1-2 reps)... i felt like i was struggling on the last 2 reps but i was pushed to continue.. after the last rep i had a MASSIVE headache. didn't feel dizzy or anything else. just a headache. almost as if all the...

fitfanatic123‎, Yesterday 11:38 AM
Yesterday, 11:38 AM Go to last post
0 59

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