Forum: Exercises

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.

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...

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...

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...

Do they both train hamstrings as well as the quads?

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...

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...

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.

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...

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?

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...

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

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...

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. ...

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,...

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...

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...

Ive been training for 3 years and currently do 26 sets of chest and back each week, and my back has been progressing in both size and strength but my strength hasn’t improved much at all for chest. I know I am eating enough so I’m thinking about dropping to 22 sets of chest and do: Flat bench...

I have a set of dumbbells ranging from 5 to 50 pounds. Is a pair of 50s a waste of time for trying to build muscle mass? Am I better off going to the playground and doing calisthenics? (decline push ups, pull ups, chin ups, dips, etc.) I've been doing incline presses, bent-over rows, rear...

Skiing is definitely a leg workout, back too for stabilization (lats are sore). But I'm wondering if I should be hitting the gym for a few sets of bench / flies, bc my chest doesn't seem sore at all. Do you guys think skiing is enough of a workout to maintain chest? Ik pectoralis is involved in a...

So I've been doing the fierce 5 program. I'm also on a cut, but I am trying to gain strength. I don't know what my goal should be in terms of how much weight I am lifting, but I am a beginner, so here is what I am curious about. Are the weights I am lifting good? Average? What should I aim for? ...

Those are the 2 main leg movements of my leg day. I do 4 sets of 15-20 for each. I wanna train them very hard and very close to failure. Around rep 13 it starts getting really hard and I even shout a little around the last 4 reps (sorry to my fellow gym colleagues, but I really suffer lol). ...

I'm currently doing a PPL split so training each muscle group twice a week. However, I was thinking of trying the following: Day 1: Chest and triceps Day 2: Back and biceps Day 3: Shoulders and abs Day 4: Legs Day 5: Rest Would this type of training be common? I currently do chest and...