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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
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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
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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 1,418,440

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
556 842,157

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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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
494 756,174

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
240 536,625

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
26 Pages
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06-25-2020, 02:19 PM Go to last post
779 1,027,574

Crazy neck pain after barbell military press

Last week while doing a barbell military / overhead press I immediately felt sharp pain in my neck. Couldn't move my neck for 2 days... Its been 6 days now and mostly recovered but still feeling slightly sore.. From my searches on this forum it seemed like this is a common occurrence but I still...

Ev0lutionn‎, 08-19-2020 11:47 PM
08-20-2020, 02:34 AM Go to last post
3 693

Question Teen Bench Form

Lightened my bench a little bit to improve my form. Just checking to see if i could do anything better. Video Link:

Leosandoval05‎, 08-19-2020 03:48 PM
08-20-2020, 06:05 AM Go to last post
6 789

Is it possible to target only one side of back?

I have a presumably unusual question related to a back deformity caused by scoliosis. The curvature of the spine caused the rib cage to rotate and make one side of the back hollow-like (concave) while the other has ribs protruding. I want to know whether it is possible to target the muscles...

anytimefn‎, 08-20-2020 04:55 AM
08-20-2020, 11:12 AM Go to last post
3 711

Exercise for obese weight loss?

My weight is 145 kg and I just started working out at the Gym. For now im only swimming and stationary bike for 30 min. But I want to get serious so I have some questions: 1) What do you think I should do at the Gym for someone obese wanting to lose weight? Some say weight lifting is better,...

fays12‎, 08-20-2020 09:09 AM
08-20-2020, 12:16 PM Go to last post
4 752

Question Too deep dips ?

Hey, i have a question. I know, people are saying, that deep dips are bad for shoulders, and you should aim for maximum 90 degrees elbows. When i do dips. i do them really deep, because i feel ok, i dont feel anything in my shoulders, i just like it more that deep, because i feel bigger stretch in...

Skukr‎, 08-20-2020 05:36 AM
08-20-2020, 10:27 PM Go to last post
4 851

Stuck on my 320LB deadlift chasing 500

I recently started training for strength and power for the first time. I quickly moved from a 185LB to a 320LB deadlift within a month. Now I am stuck and sometimes I can’t even do 310LBs. My lower back strength is fine. It’s pushing off the floor. My form isn’t awful at 320LBs but it’s not the...

Xrossin‎, 08-16-2020 11:21 AM
08-21-2020, 10:14 AM Go to last post
11 1,367

On a diet and considering strength training

I’m 5’10 31 years old and 90kg. I need to lose weight and I slowly am. I am considering strength training but sometimes I get a bit sceptical as I worry it won’t be enough or maybe I won’t see any results. I know I need to eat a lot of protein. I have no equipment either and as I’m in the process...

LPAtwill‎, 08-21-2020 11:04 AM
08-21-2020, 11:43 AM Go to last post
3 574

Squat (stability?) question

If I squat bodyweight with my arms outreached forwards (like a zombie), squat form is perfect, no joint issues or rounding. If, at the bottom of this squat, I pull my arms back towards my body and imitate holding a barbell on my back, I lose everything- knees start caving inwards, upper back...

indiladhar‎, 08-21-2020 05:35 AM
08-21-2020, 11:50 AM Go to last post
5 707

Is it worth training to failure after 6 week break from lifting?

I'm planning to follow this intense 2x a week program training to failure on most sets

CheekyCuntt‎, 08-21-2020 02:33 AM
08-21-2020, 11:55 AM Go to last post
3 776

Deadlift form

Alright guys this one seems to be what I’m best at but I still want to make sure if maybe I can fine tune it or if I may be making a mistake. Also here are my lunges. I’ve never really done them before because balance issues. Any tips how to do better lunges? Thanks as always! ...

Calikid32190‎, 08-21-2020 02:18 PM
08-21-2020, 02:18 PM Go to last post
0 616

14 day No EQUIPMENT workout. HELPPPP!!!!

Hi there, I basically will be traveling to the UK for my University and therefore will have to self-isolate for 14 days. Therefore i will not be allowed to access the gym at all. Currently i have been doing a PPL split( home gym) (6days a week) However i have no idea how i will manage to stick to...

Prath1212‎, 08-21-2020 12:08 AM
08-21-2020, 03:52 PM Go to last post
6 775

Are heavy barbell rows and deadlifts enough for back?

Will these two exercises be all I need for my back?

Hoxton12‎, 08-21-2020 03:44 PM
08-22-2020, 12:55 PM Go to last post
4 867

If the first set is easier, should I add more weight than the others?

i undertand why the first set of each lift is easier, instead of 3 minutes rest you have several days depending on the split. So if you feel like you could do more on that specific set, is it worth putting more weight on the bar? If it's not a big deal I'm happy to continue doing straight...

AD1985‎, 08-20-2020 01:22 AM
08-23-2020, 05:01 AM Go to last post
5 975

Baebell bench press

Hello guys i have a question. I do barbell bench press and i feel chest pump right after i do it. However there are many times that my chest got no pump after i do it even i do the same. My trainer said my form is the same and scapular is retracted. Does it mean that i dont hit my chest even my...

kengthesexyboy‎, 08-23-2020 06:45 AM
08-23-2020, 11:37 AM Go to last post
11 667

Over 50 and out of shape..

3 years ago my thyroid went crazy. Before we knew what was happening, I lost 70 pounds in 9 months (Went from 200lb to 130lb). I wasn't a bodybuilder but I was healthy and could hold my own. I lost close to 70% of my muscle mass. During that time I had prostate surgery (roto-rooter), had torn...

SpuderMuffin‎, 08-23-2020 07:12 AM
08-23-2020, 01:09 PM Go to last post
2 559

John Cena Chest Not Aesthetic?

What should I do to not end up with a chest like John Cena but rather a chest like Zyzz (see attachments)? Some people on here might be going for that John Cena look but not me. I'm sure he can bench press like 600 lbs but his chest looks too popped out and droopy much like a women's breast (no...

Jimmyftw‎, 08-22-2020 06:47 PM
08-23-2020, 01:54 PM Go to last post
3 753

Chin up progression

So I don't want to do curls that much anymore as they irritate my wrists sometimes so I've been messing around with my pull up bar to keep moving forward with gaining arm strength and mass. I've read a few articles about how I shouldn't be moving towards workouts that have like 50 rep sets if I'm...

patgeds22‎, 08-16-2020 02:32 PM
08-23-2020, 02:42 PM Go to last post
3 1,073

How many reps of 225 can you bench?

It looks like the last thread asking this is over ten years old. Since this is one classic measure of strength endurance (such as the NFL uses), it would be interesting to put down a time stamp for the forum as we begin the new decade. For me, it's 12. How many can you all do?

EliKoehn‎, 03-10-2020 12:38 PM
4 Pages
1 2 3 4
08-23-2020, 10:38 PM Go to last post
91 10,794

Just watched Alpha Destiny video about uneven traps and I'm confused.

He says that if your left side is tilting you should do jefferson deadlift with your right leg in front. But I have a problem, my hips aren't uneven like he says, but my traps and shoulders are and from the front my right shoulder is lower but from the back my left trap is lower and my left side is...

TUnakTunak‎, 08-23-2020 03:54 PM
08-24-2020, 01:57 AM Go to last post
3 744

Question Isolate exercises to the failure ?

Hello, i have a question. When i do compound movements like deadlifts,squats,bench,pull ups etc. i never go to the failure, just close to it. Sometimes i do some isolate exercises at the end of my workout, just quick 3 sets of triceps extensions, biceps curls, side delt raises etc. My question is...

Skukr‎, 08-24-2020 01:49 AM
08-24-2020, 04:22 AM Go to last post
3 686

Back and abdominal muscles constricted around diaphragm.

25 years old, since 8th grade I’ve been pushing hips back and hunching forward. This led to knees curving in giving me knocked knees and putting all pressure on my back and abdominal abdominal muscles forcing me to breath with neck and shoulders. Caused me to be pissed and hate life at all time....

Trickyclick‎, 08-24-2020 08:20 AM
08-24-2020, 09:48 AM Go to last post
3 596

Ass coming off on bench press

I was able to do a lot more weight his week cus I improved form But ass comes off bench I need to improve this Does this mean I lifted more weight then I should be ?

bheast69‎, 08-24-2020 12:44 PM
08-24-2020, 02:20 PM Go to last post
10 763

Muscle Genetics and specific excerises?

Whats up everyone. This is so odd but I noticed that when I do pushups using controlled form, my back is killing me the next day. But if I perform the exercise explosively I dont. Could this have something to do with anatomy?

goldenerafan‎, 08-24-2020 03:52 PM
08-24-2020, 09:25 PM Go to last post
4 806

In terms of head targeting, what is good DB replacement for Overhead Extensions?

I think those hit the long head of the triceps, I could be mistaken. I'm working out at home so no cable exercises, just DB/BB. The reason I'm looking to switch is because my right arm/shoulder dislocates easily when in that top/backwards position. Doesn't seem to affect the left side so it...

AD1985‎, 08-25-2020 06:45 AM
08-25-2020, 07:31 AM Go to last post
1 640

Concentration curls

When you do concentration curls on a bench, you typically put your elbow leaning against your thigh. Would it be better to kind of just hold your arm in the air instead not leaning against anything? I feel leaning agains your thigh makes it easier so less effective Thoughts?

Merc009‎, 08-24-2020 02:47 PM
08-25-2020, 10:27 AM Go to last post
11 924

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