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Forum: Exercises

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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 07:02 PM
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09-28-2021, 04:32 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 03:46 PM
24 Pages
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05-21-2018, 04:04 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 09:59 AM
22 Pages
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03-30-2018, 04:12 AM Go to last post
640 1,602,647

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 1,091,894

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 1,020,116

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
494 926,797

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
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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
0 203,302

RANT: R.I.P. Tyrbolift

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

chazzy1864‎, 06-23-2016 10:38 AM
227 Pages
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Behind the back shrugs?

I recently experimented with these on the smith machine and they felt…alright. I’m against most shrugs because they don’t actually train traps but these felt very mid back dominant (which is where upward fibers of the traps are). Kinda like a Kelso but easier to set up. Anyone have any...

vigreen‎, 04-21-2022 09:04 PM
2 Pages
1 2
05-13-2022, 03:02 PM Go to last post
42 2,590

Does anyone deadlift once every 2 weeks?

What your thoughts on back extension in place of deadlift for each week rotation?

Vietgoboi‎, 01-14-2010 09:59 AM
04-23-2022, 01:47 AM Go to last post
26 9,872

Random segment for some inspiration

nT00qRk5LkQ Here's a segment from an old 60 Minutes episode featuring Arnold in the late 70s. Definitely the icon that got me into trying to build muscle seriously and it's fun from time to time to get some inspiration from classic footage.

EliKoehn‎, 04-04-2022 12:54 PM
04-21-2022, 06:35 AM Go to last post
17 1,196

Question Top exercises for chest growth

Hi everyone. I have a weakness in my chest. I would like to grow it but I have some struggle. I actually train it 2 times per week. 3 times is better or too much ? Also, what exercise made your chest grow for real? I usually do bench press and cable fly… Thanks.

Rmattscience‎, 03-30-2022 12:54 PM
04-30-2022, 12:57 PM Go to last post
17 1,946

Coach Kassem on why anterior loaded squats aren’t necessarily “more quads”

BeginnerGainz‎, 05-09-2022 04:45 PM
05-15-2022, 01:32 AM Go to last post
16 933

Favorite bodyweight exercise?

For me it's definitely the front lever row/pullup (some call it a pullup some call it a row lol): OYWWmF0Skso Great for building the upper back and for overall athleticism, great carryover to other row variations (e.g. barbell rows), unlimited progression. The "final form" of these, the full...

EiFit91‎, 05-08-2022 04:19 AM
05-09-2022, 08:16 PM Go to last post
12 682

Critique my bench form

Have been benching 60kg for a while now, doing 8 reps with a 8-10 rpe & around 4 sets. Seemed to have stalled for a long time, I am currently cutting to get to around 10% bf before going on a lean bulk diet. I do intermittent fasting & I usually take a 200mg caffeine pill before going to the...

Excelarate‎, 04-25-2022 03:49 AM
05-05-2022, 12:20 AM Go to last post
11 1,073

What are some standing up exercises I can do with dumbbells?

What are some standing up exercises I can do with dumbbells to build and work out the pecs? I have a pair of 25 lbs and a pair of 12 lbs. I'm specifically asking about exercises you can do standing up and/or squatting (but still on both feet). I tried asking this question on Quora, but some moron...

Yomin‎, 05-11-2022 03:12 PM
05-11-2022, 07:02 PM Go to last post
11 463

Red face Achievable improvements within a year for a skinny total beginner like me?

TL;DR Just wonder based on your knowledge/opinion how far can I improve in 1 year? Is being able to curl a 30lbs-dumbbell very unlikely to achieve? My current status: • Ectomorph. 29yo, 5'10', 58kg(127lbs). Very skinny. Small bone-frame. Almost no muscle and no fat. • One arm standing...

marvena‎, 05-15-2022 07:37 AM
05-16-2022, 02:08 PM Go to last post
10 491

How muscles work


Zoom1027‎, 05-02-2022 09:09 AM
05-02-2022, 11:26 PM Go to last post
9 438

Body cues/tips for each exercise - where to find them?

For instance, in a RDL, I'm referring to cues like - "make sure no one can take the pen from your armpits", and NOT stuff like "keep the bar close to your thighs". Where can I find a comprehensive list of cues for each exercise, so that I can perform them in good form? Thank you.

musc1emadness‎, 04-28-2022 10:11 PM
05-02-2022, 03:02 AM Go to last post
8 524

Been trying to gain muscle for 5+ years…

I’m 5’5” male. 23 years old. About 150lbs. I’m probably around 18-20% body fat. I’ve been trying to build a nice physique for 5+ years. My diet is relatively clean. I’ve been on and off in the gym. I can’t seem to build muscle no matter how hard I try. I usually get up to a certain weight and...

userSLJYP2NUWDG‎, 05-10-2022 04:46 PM
05-10-2022, 11:21 PM Go to last post
8 545

Small Lats

What’s the best way for me to hit my lats while not hitting my traps at all or very minimal trap involvement. My lats are very small compared to my overdeveloped traps and I really don’t like the look. Any suggestions? thanks.

jose24034‎, 05-11-2022 05:55 PM
05-16-2022, 08:24 PM Go to last post
8 708

Squat form check...

Hey guys, after struggling with lower back pain for a couple of years, I´ve decided to start going to the gym again. I just want to make sure that my squat and deadlift forms are good enough. Here´s a video: h ttps:// (sorry I cannot post videos Thanks, everyone!

curcs11‎, 04-29-2022 05:29 AM
04-30-2022, 08:39 AM Go to last post
7 550

Exercises to prevent me from stomping my foot when walking up stairs?

My neighbor approached me to let me know her room is right next to stairs and can hear me stomp really loud when walking up stairs. I just told her I’ll keep that in mind and will try not to stomp. I also notice sometimes I stomp when going up stairs and heard it’s because of weak muscles. What...

vitall‎, 05-06-2022 10:25 AM
05-06-2022, 11:12 PM Go to last post
6 510

Question Getting into bodyweight fitness

So I canceled my gym membership as finances are a bit tight atm but I refuse to give up so looking into bodyweight fitness but it seems there's lots of exercises that are kinda for "show" and challenge which is great but my goals are to just kinda adapt from my gym goals to without equipment and...

Brotatoch1p‎, 05-14-2022 07:44 AM
05-15-2022, 05:37 PM Go to last post
5 357

Pull Up Grips

I'm trying to pin down a muscular imbalance I have. I can do neutral grip pull ups and reverse grip pull ups (chin ups) easily, 10+ for either of them. However, I max out at 5-6 overhand grip pull ups. Does anyone know what kind of muscular imbalance would cause that? Thanks.

KSanford33‎, 05-12-2022 01:23 PM
05-13-2022, 03:31 PM Go to last post
5 454

2 months progress

Hey everyone, Im pretty new to the gym life, I restarted training in January after 3 years and last 2 months I'm really training hard, but without seeing much results. I'm eating very clean, no sugar alcohol or processed carbs and around 130-150 g of protein daily. 6'3 and 166 lbs. I feel like I'm...

vasilis98‎, 05-11-2022 12:57 PM
05-11-2022, 09:17 PM Go to last post
5 369

How much do you think I can Bench?

I have very limited access in as home gym and don't have a bench press. For chest I do 50 LB DB press 12,10,8,8 and then Incline 40 LB DB 8,8,8,8 total of 8 sets... Haven't benched in 2 years how much would y'all reckon I can hit 135 for based on my DB presses?

Muskle‎, 05-04-2022 11:06 AM
05-09-2022, 10:56 AM Go to last post
5 626

Exercises that won’t move the pelvic?

I recently injured my hip and am pretty much bedridden for a few weeks. I will be having an mri soon. They stopped physical therapy when my back and other hip starting hurting. What I don’t want ti happen is loosing muscle in my upper body. Anyone know what exercises I can do to work my arms,...

tiffandkc‎, 04-20-2022 03:45 PM
04-20-2022, 08:16 PM Go to last post
4 312

6 things you shouldn't do after a workout!!!

When the results are positive, the time you spend sweating-it-out in the gym tends to get all the credit—but it shouldn’t. Your post-workout habits like: good nutrition, recovery, and other post-workout rituals, can have a BIG impact on maximizing your physical and mental results. Avoid these...

Wildexx‎, 04-22-2022 04:41 AM
04-23-2022, 01:33 AM Go to last post
4 426

Question Are there any good workouts for a 11 year old?

Hello, i am a 11 year old who just wants to do some workouts because i dont know how and where to start. Someone please recommend me some workouts. Thank you!

ImNotEvenATeen‎, 05-02-2022 12:16 PM
05-02-2022, 11:21 PM Go to last post
4 487

Doing squats barefoot

I’m in a habit of being barefoot when I workout. Since I’m at home and my gym is in a extra bedroom, I’m in a habit of not wearing shoes. Wondering if performing my squats barefoot is a bad move. I have 3/4” rubber stable mats down but should I be doing my squats and deadlifts with no shoes? ...

JoweW‎, 04-21-2022 03:30 AM
04-21-2022, 03:33 PM Go to last post
4 362

Remedy for ab cramps immediately after crunches?

A few years ago, I would get ab cramps when I did crunches. It would happen once I did crunches and then bent down to pick something. It would be very painful. But then it went away. Today I was doing hanging leg raise and after the workout went to drink a sip of water and suddenly got lower ab...

Salil‎, Yesterday 04:11 AM
Yesterday, 10:58 AM Go to last post
3 218

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