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Forum: Exercises

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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 1,421,245

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 1,030,173

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
615 917,567

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
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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
494 758,731

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
718 758,154

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
240 539,023

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
0 143,673

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
199 Pages
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5,945 653,337

Thick obliques/wide waist

I do alot of heavy squatting and deadlifting and I BELIEVE a result of this has given me a wide waist ruining my v taper. I have a 6pack so I don't believe losing bodyfat would impact it too much. Right not my waist measures 36 inches. Is there any way to remedy this with exercises?...

GetCrunK‎, 11-08-2009 11:12 PM
2 Pages
1 2
09-06-2020, 04:55 PM Go to last post
43 43,503

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
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Yesterday, 12:22 PM Go to last post
108 12,739

Exercises to fix muscle imbalance? (Back) with pics!

Hello, I read a lot of stuff in here and decided to post to see if i can get some help. I have scoliosis and if i remember correctly it is a 10 degree curve. Anyway yesterday i decided to take some pictures of by back to check on my muscle progress, and i found a not so nice surprise! There...

The-Legacy‎, 04-06-2010 06:52 PM
09-18-2020, 09:23 AM Go to last post
2 5,885

What is your bench (1RM) to weight ratio?

For example mine is: 1.333... My bench/my weight = 220lbs/165lbs => 1.333 Please drop yours. I wanna know because a lot of people can bench 275, but you find out that they weigh 250. So I want to know where I actually stand.

SnipeItLikePro‎, 09-03-2020 06:31 AM
3 Pages
1 2 3
09-09-2020, 07:15 AM Go to last post
76 4,324

Poll Poll: What was your 1 rep max on the bench press before training?

The question applies to untrained adult males who decided to calculate their 1 rep max on their first workout.

Sun tzu‎, 08-17-2020 01:29 AM
09-05-2020, 08:52 AM Go to last post
20 3,009

Benching twice a week one heavy one light

So just wanted opinions on bench press I’m now doing two push sessions a week and Day one will be heavy and day two will be lighter and be the second exercise after my dumbbell incline press as I’m pushing for 50kg in each hand which In my mind will be impressive at 17 and I’m very close to it ...

bheast69‎, 09-11-2020 12:05 PM
2 Pages
1 2
09-19-2020, 12:56 AM Go to last post
34 2,782

I do not understand running

I’m currently a soldier deployed overseas. I loved working out before I left and it’s fortunate I’m here because they have somewhat operational gyms. However, although the gyms are nice, it’s not what this is about. I just do not understand running. Our APFT requires a 2 mile run under 16 min. I...

jackabra1‎, 08-25-2020 09:40 PM
09-05-2020, 11:29 AM Go to last post
23 2,484

Leg crippling pain after squats

Hello fellow bodybuilders. I have been struggling with this issue for some years now and I think it is time to ask for help. Stats: 33year old male, have been working out for about 5-6 years, 1.75m, 70kg. I started with back squats about 3-4 years back but started (as usual) with bad form,...

GunGrave87‎, 08-29-2020 12:35 PM
09-09-2020, 10:39 AM Go to last post
18 2,380

Any issues with sticking to Hammer Strength Chest press for a while?

I run PPL and I decided to try out the HS for chit's and giggles. I felt my chest targeted very well from this exercise. Any issue in doing this in place of the bench press for a while if I'm a recreational lifter whose goals are purely hypertrophy? I like to start with the OHP on some push days...

Odifududix‎, 09-14-2020 11:07 AM
2 Pages
1 2
09-20-2020, 06:14 PM Go to last post
37 2,266

Bench and OHP not progressing

Title says it. I am progressing on almost every single exercise except bench and OHP. Pull exercises and leg exercises are progressing really well. With bench and OHP, only exercises which are also not going up are skullcrushers and overhead extensions. I am eating in calorie surplus and I am doing...

Tonii47‎, 08-24-2020 09:44 AM
08-29-2020, 11:30 AM Go to last post
19 2,063

How far do you go on lat pulldowns?

I typically do lat pulldowns in the 6-8 rep range. For the first 4-6 reps, I make sure the handle touches my chest, but in the last couple reps the handle only goes 1-2 inches above it- likely due to muscle fatigue. Does it matter how far I go on this exercise? Regardless of the ROM, I am always...

Odifududix‎, 09-09-2020 09:38 AM
09-18-2020, 03:10 AM Go to last post
12 1,884

Unhappy [WTA] Sharp pain in forearm bone after curling?

Hi Guys. Its me again. I don't know why i keep getting issues. I guess my body too week or inadequate nutrition when kids, dunno. Lol. My left forearm is in pain when i do heavy barbell or even ezbar curl. During the curling motion, it was ok and i did not feel really pain but when im done...

ZeekTrytoBuff‎, 09-01-2020 08:30 PM
09-20-2020, 10:43 PM Go to last post
11 1,865

Stiff legged deadlift help

Am I suppose to feel this exercise in my hamstrings? I only feel it in my back and glutes. It's a vital lift in a beginner routine im doing(All Pros) so I don't think I can substitute it. I had same issue when doing hamstring curls on the machines at the gym. I felt it in my quads on that. ...

WeightSwinger‎, 09-02-2020 08:14 AM
09-09-2020, 05:55 PM Go to last post
13 1,738

The voodoo of single-arm static holds

I've been burning out at the end of my upper and pull days with static holds with adjustable DBs, adding plates incrementally when I reach a specific duration for a few sets. The twist: I load up a backpack with a bunch of non-adjustable DBs, sometimes adding weight to that instead. The backpack...

Xpiro‎, 08-30-2020 06:00 PM
09-05-2020, 07:50 PM Go to last post
9 1,710

Weighted Pull ups - when to start?

Hi, I have just started working out recently a few months ago. Initially I couldn't do any pull ups. Now I can do 8 clean pull ups in my first set, 6 pulls ups in the second set and around 5 in the 3rd set. I'm not sure when I'm supposed to add weight to the pull ups? Do I add weight once I...

zkm1223‎, 09-13-2020 11:27 PM
09-19-2020, 02:23 PM Go to last post
13 1,630

Bleeding nose concern during and after deadlift

Attempted 1rm deadlift Two days ago half way up the lift o started bleeding from my nose and starts dripping out my nose After the lift on a lay pulldown I cough up blood like a lot I wake up two day’s after with a nose bleed it was literally the most random thing Is this concerning?

bheast69‎, 09-10-2020 06:08 AM
09-16-2020, 06:49 AM Go to last post
11 1,533

What are some home workouts to get rid of chicken legs?

For years I only worked out upper body only. But for the last year I stopped working out completely so my upper body finally started matching the size of my legs. I don’t want to make the same mistake so what are some good home workouts to get rid of chicken legs? So far I’ve been doing -dumbbell...

infernofitness‎, 09-13-2020 07:02 AM
09-20-2020, 10:04 PM Go to last post
5 1,527

Lacking Lower Back

hey bodybuilding crew need some advice, so i’ve always had a decent upper back but when it comes to lower it looks like nothing is there. the last couple of weeks i’ve incorporated back extensions & dumbell rows & really feeling my lower part of my lat squeeze. is this normal to not have really...

Cclin1‎, 09-07-2020 09:37 AM
09-11-2020, 03:22 PM Go to last post
4 1,456

Anyone here have any experience in doing full body workouts in consecutive days?

My gym reopened after a few months of being closed and I transitioned to doing full-body workouts to ease myself into weightlifting again. I do enjoy full-body routines compared to splits however I do miss being in the gym several times a week. Is there any issue in training on consecutive days if...

Odifududix‎, 09-06-2020 07:35 PM
09-09-2020, 10:50 AM Go to last post
23 1,456

Can you build muscle with many reps ?

Hello, i have a question. Sometimes i cant go to the gym and im training at home. Problem is that i dont have that much weights at home to do like 6-12 reps for hypertrophy like i do in the gym. For days when i do compound movements like deadlifts,squats,bench etc. im trying o get to the gym at all...

Skukr‎, 09-18-2020 03:14 AM
09-22-2020, 01:18 PM Go to last post
20 1,456

Where should you feel rack-pulls

I was doing rack-pulls from below the knee yesterday after my heavy squats. The goal was to develop the upper-back, but I felt it in my hamstrings and lower-back. Is that normal? I am thinking that I need to lower the weight, pull my shoulder-blades back at the top, and pause at the top more?

360365LAWS‎, 09-07-2020 09:45 AM
09-15-2020, 12:04 PM Go to last post
8 1,444

Post How much strength do you typically lose between sets on bench press?

when I do flat db benching I feel that I lose so much strength between sets. For example set 1 I will do 13 reps with 50lb dbs. Then set 2 i will only get to about 8 reps. Set 3, like 6 or 7. Is this normal? I've always been like this with benching in higher reps and idk why. Anyone else relate?

xSKoRM‎, 08-22-2020 03:44 PM
09-04-2020, 04:29 AM Go to last post
4 1,441

Close Grip Bench on Arm Day

I am currently working out on a Torso/limbs split every other day. I do 4 arm exercise on limb day, 2 for bicep 2 for tricep. But somehow there is no second tricep exercise, the first would be skullcrushers, that I really like. All those cable push downs and stuff don't really work for me. I...

drunkenmaster1‎, 08-28-2020 10:27 AM
09-04-2020, 02:00 AM Go to last post
10 1,431

Rear delts genetics

Attached pic of my shoulder flexed Is having a small rear shoulder delts and way bigger in symmetry front delts purely genetics ? anything i can do about it ?

Herobody666‎, 09-12-2020 01:37 AM
09-17-2020, 12:44 PM Go to last post
8 1,426

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