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Forum: Exercises

Post questions about specific exercises here.

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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 180,206

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
21 Pages
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02-25-2018, 06:13 PM Go to last post
615 1,034,563

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
22 Pages
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03-30-2018, 04:12 AM Go to last post
640 1,542,017

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
19 Pages
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05-17-2018, 03:35 AM Go to last post
556 962,424

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
24 Pages
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05-21-2018, 04:04 AM Go to last post
718 874,367

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
17 Pages
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05-21-2018, 04:08 AM Go to last post
494 874,406

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
9 Pages
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10-17-2018, 09:05 AM Go to last post
240 649,282

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
27 Pages
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06-25-2021, 12:55 AM Go to last post
787 1,160,245

Feeling sick?

Wasn't sure where to put this so mods feel free to move if not appropriate. I'm finding lately that I start to feel like vomiting as I get into each session. By my third or fourth exercise its as if I can feel my stomach getting tight. I'm absolutely fine before the gym, and once an hour or so...

OKapricot‎, 06-24-2021 01:02 PM
06-24-2021, 01:37 PM Go to last post
4 718

Need help from people with experience on barbell back squats

Okay so I'm having problems doing barbell back squats but it's what I assume is a bit of an unusual problem. I'm more than strong enough to do the weight but I can't get my hands/arms to stretch back far enough to get the bar to rest on my shoulder blades. Now I know it's not a strength problem...

CJthehuman‎, 06-23-2021 11:23 PM
06-24-2021, 04:16 PM Go to last post
11 1,018

How Do I Improve Neck Mobility?

Stand up straight and try to look as far over your shoulder as you can. When I do that I feel a tightness in my upper back so it's really painful to look over my shoulder. Any physio brahs can tell me which muscle is causing it? If i look over my left shoulder its like a sore ache from neck down...

OneLegSquats‎, 06-24-2021 06:42 AM
06-25-2021, 03:38 AM Go to last post
5 861

Unhappy Lower Back Injuries

I've become extremely prone to lower back pain and injuries. What are some programs that help build a core or anything that could prevent these? I do a lot of BJJ too so this pain has been debilitating.

SilkyThighs‎, 06-25-2021 06:06 PM
06-25-2021, 06:06 PM Go to last post
0 640

Recommended tricep isolation?

I think this is a weak point for me - I do a lot of presses overall and so very rarely do any kind of direct tricep work, but at this point I probably should. OHP is not good relative to my bench, for instance, at 185, indicating to me a relative tricep weakness. The pull-down (even with ropes)...

EliKoehn‎, 06-25-2021 08:21 AM
06-25-2021, 10:08 PM Go to last post
11 1,034

Workout after covid

Hi everybody! Sadly, me and my husband tested positive for covid. Our symptoms were very mild. We only coughed a little and lost our sense of smell. We haven't had any fever or low oxygen saturation. Next Tuesday I'll be able to go back to my normal life. I'm feeling well, and I want to...

agalvisa90‎, 06-10-2021 12:05 PM
06-26-2021, 03:29 AM Go to last post
11 2,556

Poll Poll: Favorite Rear Delt Movement

Which rear delt movement is your signature favorite for bringing them up?

Deep-Voiced-One‎, 06-17-2021 05:54 PM
06-26-2021, 03:32 AM Go to last post
10 1,879

Chest and back workout

I am doing Arnold split and I have found this workout routine on internet for chest and back. What are your thoughts and is it good ? Superset: - Bench Press 5 sets 8-10 reps - Wide-Grip Pullups/Pulldowns 5 Failure Superset: - Incline Barbell Press 5 8-10 - Chest supported dumbbell...

szymo05‎, 06-26-2021 06:06 AM
06-26-2021, 04:09 PM Go to last post
4 928

Bicep Pump Question?!

I have been on a Legs/Push/Pull/Rest/Legs/Push/Pull sequence for about six weeks. I have been keeping track of my weights and adding compound movements. I know for a fact my strength is going up in everything which means I am likely gaining muscle effectively. I have been noticing something and...

userCA96KJBU4TD‎, 06-26-2021 06:44 PM
06-26-2021, 07:23 PM Go to last post
5 823

They DO exist….

Welp, I thought it only existed online in articles and as a gaff on forums, but I saw someone doing air squats on a friggin bosu ball today. Anyway, today was leg day. Standing calf raises, slow eccentric, long pause at the top and bottom of each rep, 45x12 I find doing this before my leg...

BeginnerGainz‎, 06-26-2021 07:47 PM
06-27-2021, 07:47 AM Go to last post
9 1,099

Best workout for multi gym ?

Hi guys so I’m 26 y/o male 5”8 (5”9 on a good day 😂) I currently weigh 135kg Although I don’t look like I weigh that much it’s still massive. I’ve signed up for a charity White collar boxing match to try and get fitter than what I am now, the fight is on the 14th august. I’ve recently purchased...

Nxthan95‎, 06-28-2021 01:49 AM
06-28-2021, 01:49 AM Go to last post
0 646

How to tell if you have big arms

Went to a Wal Mart yesterday. Walked by their blood pressure machine. Out of curiosity I took my B.P. and noticed this sign on the machine. I also had some difficulty putting my arm in the fixed cuff. So there is your answer.

paulinkansas‎, 06-27-2021 02:22 PM
06-28-2021, 06:09 AM Go to last post
19 1,489

Elbows Flaring During Dips & Pushups

Hi, When I try to do dips and push ups, my elbows usually flare out to the side. Regarding dips, I only seem strong enough to do them if my elbows flare to the sides but that's bad form. Regarding push ups, when I try to only move my elbows straight back, I'm not sure my form is right....

Gerunding‎, 06-25-2021 10:29 PM
06-28-2021, 10:49 AM Go to last post
2 1,034

Using Hammer Strength machines vs free weights

Hello all. First time posting here. I’ve got a dilemma and I’m hoping I can get help and advice from all you workout pros. So here’s what’s going on. I’m in my early 40’s. I workout regularly. About 6 months ago I switched to a gym with much more equipment than my last gym, and so I...

jc0187‎, 06-28-2021 06:00 AM
06-28-2021, 01:33 PM Go to last post
7 1,095

What can I do to able to run without getting winded?

I consider myself to be in pretty good shape, I'm not overweight. I've never smoked in my life and regular checkups at the doctor don't show anything physically wrong with my lungs, heart, or anything like that. But I cannot for the life of me run. Everytime I get on the treadmill and even...

TMaG82‎, 08-17-2009 07:35 AM
06-28-2021, 03:56 PM Go to last post
8 8,534

Squats cause knee pain. Should I keep at it?

I recently started doing simple squats, but while I’m doing them my knees pop and crack constantly and they’re burning after only 20 or so squats. Afterwards, my kneecaps ache. It’s not unbearable, but I’m not sure if it’s something I should push through, break them in so to speak, or if continuing...

MDRhodes‎, 06-29-2021 05:03 AM
06-29-2021, 06:52 AM Go to last post
2 766

Is a 4-5 minute rest between sets on bench press (higher reps) too much?

I'm following a program I found from Mike Israetel and the set/rep range for the program for flat bench press is 3 sets of 10-20 reps with each set taken until form failure. I need more chest hypertrophy, so I feel that more reps would be of a benefit for me. I'm sticking to the lower end of that...

redmchalo‎, 06-28-2021 11:42 PM
06-29-2021, 07:17 AM Go to last post
2 899

Close Grip Bench Press Grip

Hi there, I've looked everywhere and can't seem to find my answer. When doing close grip press for Triceps, would it be better to use a neutral grip or overhand? From what I gather, the neutral grip puts more load on the Triceps so that would be the Supreme grip? Or do both grips have their...

ExaltedPreach‎, 06-29-2021 08:39 AM
06-29-2021, 07:26 PM Go to last post
8 1,101

Poll Poll: How to improve your heart and lung functioning with simple exercises.

Here is a summary 1. Diaphragmatic Breathing Healthy breathing uses the diaphragm, which is a dome-shaped sheet of muscle that sits between the chest and the abdomen. The diaphragm muscle should help the lungs fill with air by moving down and then push air out of the lungs as it moves back up....

comming999‎, 06-30-2021 02:19 PM
06-30-2021, 02:19 PM Go to last post
0 870

Tight and painful upper back

I have tightness and associated pain in my upper left back, feels like its about 4 inches below the trap, and 3 inches out from the mid back. Looking at this image I would guess its the trap? If I look to the left its more painful. What exercises or stretches can I do to fix it? I already...

OneLegSquats‎, 06-30-2021 09:50 AM
07-01-2021, 02:56 AM Go to last post
4 931

Neck issue with rows

I have never done any form of back exercises before, I used to just focus on presses. I am now reaping the lovely rewards of that. Recently, I have been concentrating on the seated cable low row. I am delighted to say that I getting some thickness in the middle back which is great. My issue is...

totalwreck‎, 07-01-2021 05:09 AM
07-02-2021, 03:20 AM Go to last post
10 1,055

Question on four different exercises

My questions are is there any benefit to doing both leg presses and squats? Seems like they hit the same muscles so I'm wondering if I should continue doing both or just do squats alone. And my next question is lateral raises vs shoulder flys. Now I know there are multiple types of should flys...

CJthehuman‎, 07-02-2021 02:32 AM
07-02-2021, 03:21 AM Go to last post
1 717

How to build muscles

the gym edit: the first post got deleted so it looks like i made this thread, lol

faithbrah‎, 07-02-2021 04:03 AM
07-02-2021, 04:03 AM Go to last post
0 771



Arpipooj‎, 07-03-2021 03:31 AM
07-03-2021, 03:31 AM Go to last post
0 658

Hammer curls question

Is there any advantage or disadvantage to doing dumbbell hammer curls with both arms at once compared to doing them one arm at a time?

RapidFail‎, 07-02-2021 05:18 AM
07-03-2021, 03:59 PM Go to last post
18 1,486

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