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Forum: Exercises

Post questions about specific exercises here.

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Sticky Thread Sticky: Ask an Exercise Science major anything

Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field. background in: biomechanics kinesiology exercise physiology athletic injuries all kinds of workout programming as well as advanced courses in...

y0lked‎, 07-12-2016 10:07 PM
37 Pages
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Today, 11:02 AM Go to last post
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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
26 Pages
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11-07-2018, 06:58 AM Go to last post
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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 11:41 PM
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10-17-2018, 10:05 AM Go to last post
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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
17 Pages
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05-21-2018, 05:08 AM 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
24 Pages
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05-21-2018, 05:04 AM Go to last post
718 455,182

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
19 Pages
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05-17-2018, 04:35 AM Go to last post
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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
22 Pages
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03-30-2018, 05:12 AM Go to last post
640 1,095,978

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
21 Pages
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02-25-2018, 07:13 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 65,214

Neck exercises?

So my physiotherapist suggested I need a stronger neck, due to some pain and cracking I've experienced in the past. I´m currently running Fierce 5 U/L and feel comfortable with it, but don't know how, what and when to incorporate something to get a stronger neck. Been thinking about some high...

Mithos‎, Today 06:06 AM
2 95

Arrow I only do low bar squats on leg day, what else should i do?

Any suggestions? I know that I am missing out a bit in the hamstrings and calfs. Is there an exercise that worksout those 2 areas that I can do on leg day that I can also do along with the low bar squats?

nezumiarecute‎, Today 12:04 PM
Today, 01:08 PM Go to last post
3 61

I pull way heavier vertically (lat pulldown) than horizontally (seated rows)

I think I've read long time ago that a balanced body should be able to pull roughly the same weight horizontally and vertically, in which case I have an imbalance that I need to rectify. Any input welcome.

draikin‎, Today 12:06 PM
Today, 12:06 PM Go to last post
0 45

Why do people do barbell benches instead of dumbbell benches?

Hi, It seems that if you use a dumbbell you don't need a spotting partner, if you're pushing a lot of weight the worse thing that will happen is that you end up dropping the dumbbells with a loud thud next to your bench. But if you use a barbell, the worst thing that can happen is a farking bar...

stilearning‎, Yesterday 06:59 AM
Today, 12:02 PM Go to last post
13 434

RANT: R.I.P. Tyrbolift

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

chazzy1864‎, 06-23-2016 11:38 AM
150 Pages
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4,473 357,345

Warm ups.

Sure it’s been answered a thousand times but one more time shouldn’t hurt. Warm ups. I am just wondering what people’s opinions are on light cardio before a lifting session? No more than 5-10mins just I get the blood flowing and te body heated, this would be followed by dynamic stretching and...

michaelblanchar‎, 11-11-2018 10:07 PM
Today, 09:33 AM Go to last post
4 226

How can I add flexibility and cardio training to my routine?

My current workout routine: Monday - Chest/Back Tuesday - Legs/Traps/Forearms Wednesday - Abs Thursday - Biceps/Triceps Friday - Shoulders/Calves Saturday - Abs I don't have a ton of experience with working out, I just found a schedule and stuck to it. However, I'm trying to fit a few...

Noah5921‎, Today 09:13 AM
Today, 09:13 AM Go to last post
0 67

bench pressing on my own

I was wondering how I could bench press without someone to prevent the bar from falling down because I never do bench press in the gym and I hear from everybody that's it's an exercise that you should do.

levit12‎, 11-07-2018 02:44 PM
Today, 08:37 AM Go to last post
12 628

Dips vs. bench press for strength

Which is better, dips or bench press for overall strength? I mean which has the most carryover to sports, and which can make you stronger in general.

flipside765‎, 02-26-2014 02:14 AM
11 1,222

Question 6 Weeks in - Noobie Strength Training Questions

I started lifting weights 6 weeks ago. Prior to that, I was doing endurance sports and training. This weight lifting thing is new to me and I had a couple of questions. Really, Im confused on increasing the weight. Right now I work three sets of muscles twice a week. Arms, then legs/back ,...

fishinseo‎, Yesterday 08:41 AM
Today, 08:31 AM Go to last post
2 164

"AR" Stands for what? Homework help (Weight-lifting class)

I am filling out a workout log i have to put TR = Target reps W = Weight obviously but does anyone know what "AR" Stands for any help would be great. Thanks

FreeJ‎, 09-29-2014 08:49 PM
Today, 08:15 AM Go to last post
4 937

All these "average strength" statistics look weird to me

A few years back I weighted 170lbs and after roughly 3 months of going to the GYM I was doing 170lbs bench(5 reps), 90lbs barbell curl(x5), 200 squat(x5) and around 10 pull-ups(3 sets). Nothing impressive for sure, but not horrible I guess. Then I stopped for a long time and got a lot fatter. Now I...

johny1892‎, Today 04:09 AM
Today, 07:39 AM Go to last post
3 167

My progress so far

So i started going to the gym from 3rd september, and now 2 months and 10 days have passed. I was 68.5 kg on my first day and today i am 71.5kg. My gym plan is: chest/triceps,back/biceps,shoulder/legs, repeat,rest.I dont do cardio, dont have the time. I am 18 years old, 185cm. I mostly eat about...

adisscout‎, Today 06:49 AM
Today, 06:49 AM Go to last post
0 88

Should I use a weightlifting belt while doing squats

Whenever I squat I get a slight lower back pain. Its not a serious pain, but it kinda bothers me and makes me feel like I'm doing something wrong. But when I use a weightlifting belt while squatting I don't feel even a little pain. I squat 80kg(176 pounds). Is it okay to have a little pain in the...

aryiadown‎, 11-10-2018 10:34 AM
Today, 01:09 AM Go to last post
6 394

Lat pull down only working my triceps.

I do pull downs on a machine regularly but I only feel the burn on my triceps. I weigh around 145 and pull between 140 to 120 lbs 8 reps and 3 sets. Is it lack of proper form, too much weight, or my triceps are just too weak compared to my lats? Do you guys feel the burn on your traps or get...

saucy05‎, 03-01-2016 11:32 PM
Yesterday, 11:50 PM Go to last post
12 5,192

leg day

'Ello What are some of your best leg workouts that don't involve the weight room machines? I feel like just taking some weights and doing a workout where there's more space and less crowded. Thanks :)

nat62761‎, 11-09-2018 10:55 AM
Yesterday, 09:28 PM Go to last post
10 581

bar tilting on squat and bench

Hi, I used to do weight training 12 years ago before moving over to cycling, and following a near fatal road accident three years ago have decided to start training again to address general lack of strength. I have started on a Stronglift 5x5 routine which is nice and simple and consists of...

asrl78‎, 11-11-2018 04:42 AM
Yesterday, 09:02 PM Go to last post
5 361

Deadlift Form Retarded Help Me Fix?

I think the first part setting up looks ok (not really in video) but when I start pulling my hips literally ascend to space making my back round. Thats the only thing wrong with my DL so far I think. How can I fix it? (Will drop weight by 5-10kg ofc). Anything else wrong with my DL? ...

AppropriateGuy‎, Yesterday 11:56 AM
Yesterday, 08:55 PM Go to last post
6 145

Testical pain

I was doing lat pulldown today and after the first set i started feeling testical pain. I was doing it with heavy weight that i've never lift up before in lat pulldown and i didn't do warmup with lower weight. I can still feel a little pain when i sit down and stand up. Did i get hernia?

builda123‎, Yesterday 10:43 AM
Yesterday, 08:48 PM Go to last post
6 204

When ever i Do certain crunches my abs lock up....

So lately i have been using a pretty heavy band and putting it around a pole and doin like resistance crunches while laying on a ball. But i got maybe one set done of these and my abs automatically lock up and this is happening now with any ab workout....i only do abs maybe 3 times a i...

-DRENN-‎, 04-21-2009 04:02 PM
Yesterday, 07:39 PM Go to last post
8 6,916


Is it easier to hit depth in a high bar or a low bar squat? I’ve always struggled with flexibility in my legs but my upper body is incredibly flexible which is weird

baseball007‎, Yesterday 05:29 PM
Yesterday, 07:38 PM Go to last post
1 108

Isnt the bowing down with the heads ABS Exercise killing your back?

There is that exercise that people like sit on their knees and then bow down with rope cables their head towards their legs.. isnt that exercise risky for back? what do you think ?

Megaman204‎, Yesterday 12:57 PM
Yesterday, 06:15 PM Go to last post
6 206

Simple deadlift program. Any good ? This seem like a pretty solid deadlift program? Just now getting into that particular lift after years of avoiding it as i finally got my form dialed in.

livindagym‎, Yesterday 01:08 PM
Yesterday, 03:14 PM Go to last post
2 156

Rowing with pulley - is it legit? Video inside

Is this OK to simulate a T-bar? I cannot do pendlay row in F5, so I've been doing variations, is this one ok? qnxdjQmjhto Thanks, Michele

FallingBridge‎, 11-10-2018 09:25 AM
Yesterday, 01:45 PM Go to last post
7 379

Squat/ Bench ratio is way off ??

So here is the deal, Im a novice lifter and been following a fullbody novice programme for the last few months. Lately I have noticed that my squat seems quite weak compared to my bench press. My bench 1rm is around 165 while my squat 1RM is 187. Are these numbers normal? (btw im almost 6"1 and...

gpr7‎, Yesterday 01:15 PM
Yesterday, 01:31 PM Go to last post
1 137

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