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Forum: Exercises

Post questions about specific exercises here.

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  1. Learn how to prevent and injury, or deal with one you already have.

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Microfractures + Traction approach to bone lengthening

Is this complete bull****? That's my first instinct, but I don't want to be closeminded I remember reading about this years ago on some website about guys who were trying to be toller, they'd do sprints on concrete to try and cause cracks in their leg bones from the high impact, and then wear ankle...

2bars‎, Yesterday 07:34 AM
Yesterday, 06:40 PM Go to last post
2 184

Back at it - form check hex deadlift, safety box squat, overhead press, bench press

Hello. I am starting to incorporate deadlifts again and some form of squats into my routine. have been doing nsuns 4 day lp for since about June of 2018. I went on a deadlifting and squat hiatus for a while. Honestly was doing pretty much bro type **** and calisthenics the last 6 months because...

merl227‎, 02-09-2019 01:32 PM
Yesterday, 05:35 PM Go to last post
5 364

Wink Imbalanced Core Problem -- Need Advice

So I've decided to post here because I haven't found many answers online! I'm here looking for advice, and to see if anyone does or has shared the same issues as me. I'm 21M and have been lifting for ~2 years, and consider myself an intermediate lifter. I'm 5'11, 160 lbs. but look like I weigh...

CantFlexCardio‎, Yesterday 10:30 AM
Yesterday, 02:05 PM Go to last post
1 161

Upper pecs wont grow

As the title says my upper pecs are not growing. Lower and middle pecs looks good but upper pecs dont show. I am eating a lot of protein and are gaining size on all other body parts. Ive tried both heavy weights and isolation exersises and i train my chest twice a week any advice? Sorry for bad...

parre25‎, Yesterday 04:17 AM
Yesterday, 01:55 PM Go to last post
3 236

Front squats, hex bar deadlifts, and seal rows

Due to a recent low back injury I’ve swapped low bar squats for front squats, conventional DLs for hex bar DLs and barbell BORs for incline chest supported rows with dumbbells. Due to the nature of the lift and the injury itself I can’t front squat much weight, and I can only hex bar DL 80-90% of...

coeur‎, 02-20-2019 03:55 PM
Yesterday, 06:39 AM Go to last post
9 314

Deadlift more than double bench press

Is it okay for my deadlift to be more than double my bench press? I bench 2x a week but only deadlift 1x a week and have been doing both for the same amount of time. It seems wrong. My deadlift is 170KG (375lbs) whereas my bench is 75KG (165lbs). Both tested last week. When I first began...

F19AK‎, 02-20-2019 04:24 PM
Yesterday, 06:35 AM Go to last post
4 377

How should I structure Push Day?

Hi, I've been gymming 4 months, 4 and now 5 days a week. I work on a Push Pull Legs Push Pull split, so training legs once a week as I cycle also. For my Push workouts I almost always start with barbell bench/incline dumbell, and I'm just wondering if after this I should go to shoulder press...

LouB19‎, Yesterday 03:29 AM
Yesterday, 06:11 AM Go to last post
1 214

Unhappy Why am I still sore?

So 4 days ago I lifted getting 3 sets of 8 on the following workouts Abdominal Crunch - 90 lb Torso Rotation - 170 lb Abdominal (top) - 115 lb BW Back Extension - 50 lb Then 3 days ago did legs with the following 3 sets of 8 Seated Leg Press - 300 lb

redjohn88‎, 02-21-2019 05:19 AM
Yesterday, 05:15 AM Go to last post
2 279

Different Types of Rows

I seem 2 be able to go really heavy on seated rows. At least 40lbs more than BB rows. And all the while keeping good form. Is there a reason for this?

Gareth‎, 12-03-2003 06:07 PM
12 1,208

High & low bar squat

Recently decided to swap conventional deads for sumo for a 8 week training block. I was wondering should i swap out low bar squats for high bar?

Davinci515‎, 02-21-2019 05:51 AM
02-21-2019, 10:42 PM Go to last post
4 259

I failed in squat

I did a squat, i went down, in the 8 rep I got to failure and could not get up, i got stuck with the weight down and did not know what to do, I bent down to put the barbell, I managed to put it on the safety bars, but the saftey bars were right down and I had to bend down a lot, Now my back hurts...

roeideri‎, 02-15-2019 11:59 AM
02-21-2019, 10:40 PM Go to last post
15 701

Cardio or weights?

I’ve been going to the gym for a couple months now and have seen some progress, but recently it feels almost as if I’m getting fatter. Do you think I need to increase my cardio or spend more time lifting weights? My diet is pretty well balanced - - I eat a lot of protein and keep my fats and...

alexb106‎, 02-21-2019 05:20 PM
02-21-2019, 10:28 PM Go to last post
2 188

Smile Can I lift with 35 hour gap between sessions?

I got back home really late today. Trying to carb cycle so I had my workout day calories and carbs today and didn't manage to hit the gym before it closed. My main goal is to shred fat while preserving/gaining muscle mass (body recomp). I'm a newbie lifter so should be able to achieve this. Diet is...

lilbiscoff‎, 02-21-2019 05:26 PM
02-21-2019, 07:24 PM Go to last post
2 202

Help re HIIT for Bad Knee

Hi, I had an operation last January to repair a torn cartilage in my knee and unfortunately I didn't go to plan. I now can't do any exercises that involve kneeling or bending the knee - they end up increasing the swelling and can leave me in pain for a few days. I previously did crossfit and...

1donn‎, 02-21-2019 03:20 PM
02-21-2019, 04:35 PM Go to last post
4 171

More recovery time = faster results?

I've been training for a shred following a three day split and feel like I get better/the same results if I wait two-three days before lifting again versus lifting every day. I keep up with my protein intake. Is this placebo? Am I not giving my muscles enough recovery time?

BeastmodeLEE‎, 02-20-2019 07:24 PM
02-21-2019, 02:25 PM Go to last post
4 324

Dips - where to put em

Hey all, Where do you put your dips? I have a hard time deciding whether to put them in the end or after chest workout. So just looking for your experience. I'm doing the following: 1. Bench (flat - BB) 2. OHP (Standing - BB) 3. Dips (BW) 4. Pull ups (BW) 5. Seated rows (wide grip -...

2Seconds‎, 02-21-2019 02:09 AM
02-21-2019, 12:42 PM Go to last post
4 262

OHP Form

So I'm new to lifting and was doing the OHP (following fierce 5 program). I was locking my knees so I wouldn´t use leg drive in the exercise, and when doing squats (with much more weight) people lock the knees so I didn't thought it would hurt me. But then a female instructor of the gym came to...

joaogil1999‎, 02-21-2019 12:18 PM
02-21-2019, 12:29 PM Go to last post
1 162

Metabolic stress - what is it exactly ?

it means training for pump , does it mean like high reps and short rest periods ? and is it a must in my training program ? I mostly use progressive overload and slow negatives as main methods .. but of course I get a pump during my trainings + I do feel the burn during isolation exercises and...

Orelabergel1‎, 02-20-2019 01:08 PM
02-21-2019, 06:46 AM Go to last post
4 285

Smile Plank exercise

Hello. I have been trying to find out what you should do before you plank. I can plank for 3-4 minutes semi-regularly and usually try to drink 1/2 cup of water before. It is usually done first thing. I am now wondering because I have not been able to find out anywhere if I should be eating 1-2...

aplank444‎, 02-18-2019 03:13 PM
02-21-2019, 06:37 AM Go to last post
9 488

Pectoralis minor exercises

So my chest gets hit twice a week , first on upper day where I do bb bench press and second on push day where I do db bench press , bb incline bench press , machine chest fly . And I read that the pecs minor get hit with dips .. what other exercises hit the pecs minor ? Should I add to my routine...

Orelabergel1‎, 02-21-2019 03:48 AM
02-21-2019, 03:48 AM Go to last post
0 163

swap flat for decline press?

My current push day is Incline DB press Flat DB press Pec dec/DB flyes Seated dips Standing db lateral raises OHP 2x tricep exercises

Mmjk1500‎, 02-20-2019 02:34 AM
02-21-2019, 01:49 AM Go to last post
7 403

Incline Bench vs Dips

Which is the better size builder for chest? And overall strength?

themanth3myth‎, 02-20-2019 03:47 PM
02-20-2019, 10:51 PM Go to last post
4 204

Will Muscle Memory Help Me After 2 Years?

I am not a very muscular guy, 5'10" with a body weight of 71kgs. During the period of time when I worked out(1.5 years), I made some good gains that I personally liked on myself. During that time, I also went through some shoulder injury and had to quit working out. However, that lay off has lasted...

Vincentsick‎, 02-20-2019 02:39 AM
02-20-2019, 09:16 PM Go to last post
4 306

Squat, Bench Strength Compared To Deads

Just looking for a reason as to why my deadlift is so high compared to my squat and bench not saying my deadlift number is impressive its not but its a lot higher than squat and bench I'm just starting properly lifting so i know my numbers are really weak but my deadlift is so strong compared to...

felix432‎, 02-20-2019 12:23 PM
02-20-2019, 03:08 PM Go to last post
2 214

How to deal with leg DOMS?

I train my legs at least twice per week and have been training for several months now. About a month ago, I switched over to Lyle McDonald's GBR and enjoy the workouts, however I get DOMS in my lower body pretty often. This hinders my strength if I still am sore at the beginning of a workout. ...

WapanCakes‎, 02-19-2019 10:45 AM
02-20-2019, 11:54 AM Go to last post
11 376

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