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Forum: Exercises

Post questions about specific exercises here.

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Question Pull-ups - what makes difference grip or how wide ?

Hello, i have a question. I want to alternate my pull-ups and i dont know what is better. What makes the most difference in muscles that are working, the style of the grip (pronated/supinated/neutral) OR the width of pull-up (narrow, shoulder-width, wide) ? I know im working back and arms at every...

Trineu‎, 01-03-2021 10:01 AM
01-09-2021, 09:30 AM Go to last post
15 1,900

Chin up bigger than squat

I'm wondering how unusual this is. After two years of consistent weight training, I weigh around 170lb and the most I've squatted for 5 reps is 154lb. Now I could probably do that weight for 7 reps with good form, but I haven't progressed past it yet because doing it for 4-5 sets and I'm...

RapidFail‎, 12-29-2020 03:50 PM
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1 2
01-08-2021, 06:45 PM Go to last post
30 3,474

BFR Training- Any input for those who do it or have done?

Just wondering if anyone has any feedback on blood flow restriction training? I've seen it on a few videos and considering trying for a bicep and/or calf workout? This site ( has an article on it...

ezra76‎, 01-06-2021 05:27 PM
01-08-2021, 04:58 PM Go to last post
9 1,134

Specialty Bars

After a long stop I'm back to training, and I'm focusing my effort on a few basic lifts! 1. Barbell Bench Press; 2. Barbell Row; 3. Chinups; 4. Barbell Military Press; 5. Squats; 6. Deadlifts. Is it ok to substitute some of them with exercises i like best? (My goal is bodybuilding +...

giangianni‎, 01-08-2021 12:59 PM
01-08-2021, 01:40 PM Go to last post
4 625

What is great alternative for lat pulldowns?

Hello. I'm doing the Fierce 5 dumbbell routine. Lat pulldowns are one of the exercise and I don't have a pull down. Do you know what's the best alternative for lat pull down? I was thinking pullovers but there are no biceps involved.

derikedwin‎, 01-07-2021 07:31 AM
01-07-2021, 03:17 PM Go to last post
9 937

How important is unilateral leg training?

Title. I’ve started playing around with rear foot elevated split squats and single leg presses myself but as always, I’m interested in seeing everyone else’s opinion on the subject.

BeginnerGainz‎, 12-31-2020 10:51 PM
01-06-2021, 03:01 PM Go to last post
15 2,029

Gliding Leg Curl, hamstring knee flexion

Found this little gem via Bret Contreras, I guess he invented it? Knee flexion movement, alternative to Nordic Ham Curl. Harder than it looks. For me, I need to keep my hips extended and abs tight throughout, basically in a hanging plank the whole time. KlCOhWuPGBU 2ahYWM0yDT8

ECGordyn‎, 01-06-2021 06:31 AM
01-06-2021, 11:51 AM Go to last post
5 948

Cool 100kg bench reachable?

Evening fellers, my working set is currently 82.5kg 3x8. With this volume would I be able to hit a 100kg 1RM? I’ve used 1RM calculators and they all put me around 102-105, but think it would be useful to get advice from people with experience too.

hazzadakilla‎, 01-02-2021 12:10 PM
01-06-2021, 11:19 AM Go to last post
15 1,656

Wide Bench Press Pad = cheating?

What are your opinions on wide bench press pads? My gym has both, standard and wide bench pads, I already got used to the wide pad but after trying yesterday the standard one I felt unstable and kinda weak on it. I do feel that the wide pad makes a lot of difference for me when bench...

UnderRated700‎, 01-04-2021 05:19 AM
01-06-2021, 03:10 AM Go to last post
6 1,200

Yoga/Stretching Suggestions

Hey all, Finally going to get into a relatively structured yoga/stretching routine. Starting to feel some odd twinges in my lower back that I'm not a fan of, and stretching always makes them ease up a bit so I figured I'd continue with that. Anyone got some good stretching routines that they...

bLinkMoore‎, 01-05-2021 11:09 AM
01-05-2021, 10:23 PM Go to last post
7 935

What’s a respectable lift?

So in you’re opinion what’s classified as “strong”, “impressive”, or respectable? I might be a bit strict in my opinion, but I’d say 315lb on bench, ~455lb squat and maybe ~500lb on the deadlift (don’t have a very strong opinion on that one) is that point for me where I can claim “I’m really...

Lizzy3200‎, 12-31-2020 11:48 PM
01-05-2021, 11:08 AM Go to last post
17 1,893

Leg press vs bulgarian split squat which is better?

Do they both train hamstrings as well as the quads?

CheekyCuntt‎, 01-04-2021 07:40 PM
01-05-2021, 09:55 AM Go to last post
9 1,109

Problems with squat depth.

Anyone else have a problem hitting depth? I can’t seem for the life of me to go below parallel. I might even have a problem hitting parallel. I’m not half squatting or anything but I can’t get really low. Even with an empty bar or a light 135lb squat. It’s like my body just says “no you can’t go...

Lizzy3200‎, 01-03-2021 02:24 PM
01-04-2021, 03:41 PM Go to last post
9 1,102

Exclamation Exercises to strengthen lower back?

So I'm class 3 Obese at 146-147 kg and have a decent sized belly. When I try walk too fast my lower back bends in toward my belly making my stomach stick out even more. It even hurts lying on my stomach which strains my back as well. Any exercises that will help strengthen this area. Why don't...

Saiyan300Warior‎, 01-04-2021 05:51 AM
01-04-2021, 03:31 PM Go to last post
6 987

Reverse-Grip Dumbbell Incline?

Anyone use these? I've read that reverse grip increases the activation of the upper-pec and incline obviously does that too. I was wondering if it may force you to use less weight, which could mean less of a hypertrophic stimulus.. Hoping to hear from people who've tried it and stuck with it.

North5evil‎, 01-04-2021 02:35 PM
01-04-2021, 02:58 PM Go to last post
2 780

Doing leg press + leg curls on days where my back isn't fully recovered?

Hello everyone, I mainly lift for hypertrophy and recreational purposes. Due to life circumstances, I typically just do full body workouts 3-4 times a week and focus on compound movements with a bit of rear delts, abs, and arm work thrown at the end (think Fierce 5 but with minor changes to rep...

metallick‎, 01-02-2021 11:19 AM
01-03-2021, 07:06 PM Go to last post
26 1,820

is direct trap work necessary for beginners?

so the program I'm following doesn't include direct trap work, I want to build them but is it necessary to include them or are they already hit fairly hard on other lifts?

CheekyCuntt‎, 12-29-2020 05:08 PM
01-02-2021, 09:30 PM Go to last post
21 2,044

Question Deadlift Injury

Hi everyone, new to the forum, but have been reading for some time and really enjoy the advice and community! I've been lifting on and off for many years. I'm 34 now, started going to the gym in highschool, took a bunch of time off in my 20s to focus on school and eventually working 80 hour...

JohhnyLos34‎, 01-02-2021 10:06 AM
01-02-2021, 10:32 AM Go to last post
1 954

Close grip vs diamond push ups

Hi, What puts least pressure on elbow joints: close grip or diamond push ups please? Thank you in advance! Best, Stephanie

stephaniegalea‎, 01-01-2021 02:06 AM
01-01-2021, 12:19 PM Go to last post
5 1,310

The fundamentals of the front squat

The front squat is one of the most challenging and highly beneficial exercises for increasing size and strength in the legs. It also has a high transfer in many sports and activities of daily life. HOW TO DO A PERFECT FRONT SQUAT? Below you can see a guide which explains how to perform a front...

mofaez04‎, 12-31-2020 08:34 PM
12-31-2020, 08:34 PM Go to last post
0 1,028

Should I worry about my outer and lower pec as newbie?

Hi Currently running the reddit PPL program, I've added an extra 3 set of chest flys on the machines because I felt like chest wasn't being hit enough. I am now considering swapping out the fly for a decline bench press or for dips. I am basically lacking in the lower and outer pec right now. ...

5foot5Manlet‎, 12-27-2020 09:03 PM
12-31-2020, 01:15 PM Go to last post
11 1,754

Squatting Shoes

How much different do squatting shoes really make a difference opposed to regular sneakers?

pinfante‎, 12-29-2020 10:00 AM
12-31-2020, 06:17 AM Go to last post
6 1,373

Squat what to do with the butt dilemma

So, the video in the squat stickie says - Keep an arch in the lower back throughout the squat movement (actually entire set) - which to me means abs also results in my butt sticking out. Is this ok? I’ve read all over the place to keep the back neutral also. Isn’t that conflicting? Also,...

TryingBB‎, 12-29-2020 05:43 PM
12-30-2020, 04:53 PM Go to last post
10 1,372

Question regarding changing it exercises

So I want to change some of the exercises I am doing just to kinda confuse body a bit even though I read that this is a myth. Anyways! I had a question about the main exercises, like I love me my dips, pull ups, bench press. Am I supposed to sub these main compound exercises or do you mainly...

GangsterFresh‎, 12-29-2020 02:15 PM
12-30-2020, 02:37 PM Go to last post
4 1,120

Growing and putting on weight during deload week wth?

I’m at the end of my Deload almost and I’m feeling bigger - like I’m growing. Shirts are tighter around biceps. What the heck? Can’t be all muscle - lol? Trying to make sense. I’ve taken a week completely off before and also tried lighter weights during my Deload but I lost strength using both...

TryingBB‎, 12-29-2020 05:34 PM
12-30-2020, 11:42 AM Go to last post
2 985

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