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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 10:59 AM
22 Pages
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03-30-2018, 05:12 AM Go to last post
640 1,253,363

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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09-30-2019, 12:39 AM Go to last post
777 865,814

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
615 752,603

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
556 676,145

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: http://www.exrx.net/Lists/Directory.html http://www.bodybuilding.com/exercises/ 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
718 598,106

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
494 592,394

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
9 Pages
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10-17-2018, 10:05 AM Go to last post
240 374,947

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
46 Pages
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Yesterday, 01:19 PM Go to last post
1,355 339,354

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 98,153

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
180 Pages
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11-09-2019, 05:31 PM Go to last post
5,395 493,073

How long of a break can you take before you lose muscle?

Got really busy towards the end of the semester and somewhat lazy as well. I've been off for about a month now. I dont think I've noticed any size decreases but I do feel somewhat weaker. About how long can you take off without losing muscle, or does that really just depend on the person?

Dark.Rezzan‎, 12-12-2006 01:45 AM
3 Pages
1 2 3
10-20-2019, 11:25 AM Go to last post
63 74,920

Can't squat with flat feet!

I cannot go down into the squat position without lifting my heels. As soon as my lower leg gets about 30 degrees away from vertical, the heels come up. I've been that way all my life. I re-realized this when I saw a video demonstrating squats on exrx.net. Can't do squats right while balancing on...

Datoyminaytah‎, 07-20-2006 06:21 PM
10-19-2019, 05:34 PM Go to last post
12 23,581

How long did it take you to bench 300?

Just wondering how long it took some of you to get there? I'm around 280 right now and really wanna get there it just sucks it takes forever

bake51‎, 07-06-2011 11:51 AM
2 Pages
1 2
11-04-2019, 08:55 AM Go to last post
49 22,370

Post Trapezius Pain From Dips (Reps)

A while ago I could not do dips, because I lacked the shoulder flexibility. I did a lot of stretches and I finally managed to do them without any discomfort in my shoulders. I don't feel any pain during the exercise, but when I get off the bars I feel a sharp pain in my neck / trapezius area....

__r‎, 05-11-2009 02:25 AM
10-18-2019, 03:45 PM Go to last post
11 10,017

Do stomach vacuums really work?

Old subject, I still have A LOT of doubts. Do they really decrease the waist line? It's not that you will be walking around all day holding vacuum all the time... It feels like it can only INcrease the waistline by growing the inner muscles. Does anyone know the full theory? Is it really worth it...

Sergei82‎, 05-04-2015 08:17 AM
11-01-2019, 08:27 PM Go to last post
9 8,511

Share your personal favourite workout excercises

Curious to see what everyone prefers given the multitude of excercises out there Triceps - Tricep cable pull downs, one handed and two handed. Biceps - Favouring the hammer curl at the moment due to how it hits the anconious and forearm muscle although have been struggling to get a proper...

leroyS‎, 10-15-2019 05:30 PM
2 Pages
1 2
10-25-2019, 06:14 AM Go to last post
49 4,399

Triceps/tennis elbow

Hey guys, so I’m pretty sure I have tennis elbow lmao. I’ve got soreness/fatigue in my outside upper forearm, and I’m pretty sure it’s from lifting combined w my job (stocking, lifting light crates/boxes for hours) I just wanna make sure it isn’t a form issue, because it only really acts up w...

Hannahp21‎, 10-22-2019 05:25 AM
10-31-2019, 10:47 AM Go to last post
17 2,386

Mind muscle connection vs Weight lifted

Dunno if this is an odd question but I was questioning myself while lifting last night. Was on the lat pull down and the previous time for the set/rep count I was lifting 66kg so thought I would try next lift more and the next delectable weight is 72kg. Got through the set OK but I didn't...

STRYDG‎, 10-14-2019 01:35 PM
11-04-2019, 12:59 PM Go to last post
18 2,346

Unhappy palms hurt like hell while benching

been doing 30kg db press ea arm for a while and now currently moved to 35kg ea arm(can do 8 clean reps). but palms are starting to hurt like fuarrrkkkkkkkkkkkk, mostly halfway up from the wrist. wrists arent hurting, just palms. i tried using lifting gloves.... no difference. what to do? ...

shanbro‎, 04-22-2012 12:45 PM
11-02-2019, 10:19 PM Go to last post
7 2,277

Hight and strength

I Know hight will affect long term strength but by how much? I'm 5'7" (kind of short, I know) and I'm very dedicated to my strength training. I hope to one day be able to bench 315 and maybe, but unlikely, 405. As well as a 500+ 1rpm squat and 600-700+ deadlift. Im very far from those goals but...

Lizzy3200‎, 10-23-2019 07:50 PM
10-27-2019, 06:46 PM Go to last post
26 2,058

Bench Press Plateu

Anyone have any idea how to increase my bench press, my bench has plateu’d at 70kg for 2 months with no progression where as my other lifts such as deadlift (130kg) and squats (105kg) have just been going up nicely. My military press is 40kg for 3 reps. I am currently 68kg and 5’9 bench two times a...

Jack8482‎, 10-10-2019 04:12 PM
10-21-2019, 06:15 PM Go to last post
12 1,783

Overhead dumbbell extension not increasing

I do triceps and chest on the same day. I’ve been bulking and all my lifts have been going up steadily, increasing in either reps or weight. However I have been stuck at The same weight for overhead dumbbell extension, at a 50 lb dumbbell for the longest time. How do I improve on this exercise?? I...

bronco3‎, 10-09-2019 01:31 PM
10-20-2019, 10:10 PM Go to last post
16 1,780

Good workout for a beginner?

Hello! I used to strength-train using only my body weight or resistance bands, but now I want to progress more and start weight-lifting! However, I’m quite new to this. Is there a full-body routine you’d recommend (incl. sets & reps)? I’m an 18 year old girl and I want to get stronger, but not...

mmikka‎, 10-17-2019 01:47 AM
11-11-2019, 01:20 PM Go to last post
8 1,757

Underappreciated Curls

Surely all of us have either heard or participated in the mockery of those who curl in the squat rack, or who claim to be strong when their curl would increase their laughable powerlifting total if they could substitute it for one of the Big Three. While a solid foundation of strength indeed lies...

EliKoehn‎, 10-12-2019 02:45 PM
10-21-2019, 12:13 AM Go to last post
11 1,708

Question Bent over row weight used

Hi guys, Today I managed to lift 80kg for 8 reps on the barbell bent over row. Correct form was used with little jerking and a good angle. I’d like to know whether this is considered fairy strong or not. It was also an improvement from last weeks attempt! Thanks!

ben1500‎, 10-15-2019 07:44 AM
10-23-2019, 12:25 AM Go to last post
15 1,672

Maintaining weight lifted

Would I be right in saying that when in a deficit if you aren’t able to increase the weight lifted each week while losing weight, you should at least be trying your hardest to maintain the weight your lifting??

Liftnsquat‎, 09-25-2019 03:50 AM
10-22-2019, 12:28 AM Go to last post
5 1,604

What is a good number for overhead pressing?

I am doing 135lbs (61kg) overhead presses, but I have no way of knowing where that number stands. I know that OHP is supposed to be our weakest lifts comparatively, but in both gyms I go to, nobody is doing anything over like 90, so I have no way of knowing where my OHP stands. I'm not a...

BigPapi215‎, 11-05-2019 01:20 AM
11-07-2019, 03:41 PM Go to last post
23 1,549

How to get adj. dumbbells with "pointy" ends up for presses without bruising thighs

I just built an in-home gym. I have a set of 1" adjustable dumbbells with spiral collars that can hold up to 80lbs. (EDIT: can hold 4 plates, so in theory could get some 15lbs & make it 120lbs) Quickly realized that I cannot rest the dumbbells on my thigh and propel them up for...

VTLifts‎, 11-04-2019 11:57 AM
11-09-2019, 05:24 AM Go to last post
9 1,513

Will boxing training affect my recovery from lifting?

Im trying to do 50 minutes of intense boxing training once a week, followed up by a long relaxing Epsom salt bath to relax the muscles Im going to load up on calories on that day, but will the training affect my ability to recover from weight lifting on the other days? My lifting routine...

LawrenceValenti‎, 10-19-2019 08:44 AM
10-23-2019, 03:33 AM Go to last post
8 1,506

Big delts without side raises?

I'd like to read some testimonials/experiences on whether is it possible to have decent shoulders without side raises; especially in the long run. Solely from ohp and other exercises

HeMB‎, 10-30-2019 09:11 AM
11-04-2019, 11:37 AM Go to last post
26 1,461

Strained Lower back

Always felt pressure on my lower back on the way down when doing squats until I started to kinda arch my lower back inwards while chest out. Started to feel the pressure on my legs more than the lower back. However, I started to go abit heavier while arching my lower back inwards/ chest out and...

Cautious1‎, 10-22-2019 02:09 AM
10-24-2019, 03:02 PM Go to last post
11 1,437

Help on dumbell bench press

I am currently doing 75 lb dumbbells on flat bench press. I can get 6-8 reps on my final set. The problem is I want to go up, but i once really struggled on getting the 80s up to being the set. I try to knee them up, but still not very effective for me. Should i just stay at 75 and increase reps...

richv24‎, 10-22-2019 10:09 AM
10-24-2019, 06:33 PM Go to last post
13 1,398

can l build massive quads with hip belt squats ?

is it possible? l habe lower back problems

loebakprob‎, 11-06-2019 01:05 PM
11-11-2019, 01:10 PM Go to last post
9 1,370

bench more than i deadlift?

So long story short ive been lifting seriouslyish since mid summer and am using fierce 5 novice but I go 3.5 days a week instead of 3 just because more gains more money!!!!! anyways my lifts are progressing but my problem is I cant RDL effectively without my grip giving out after like 6 reps...

rexfrommex‎, 11-05-2019 08:55 PM
Today, 07:58 AM Go to last post
10 1,348

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