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Forum: Exercises

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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
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12-05-2019, 04:42 PM Go to last post
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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 08:02 PM
26 Pages
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09-30-2019, 12:39 AM Go to last post
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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
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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 09:10 AM
17 Pages
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05-21-2018, 05:08 AM Go to last post
494 618,866

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
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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
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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
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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 11:16 AM
21 Pages
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02-25-2018, 07:13 PM Go to last post
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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
0 104,859

Last rep struggle question

Hi, been a nonmember lurker for a while. I was hoping to get some thoughts on something. I've been slowly increasing my dumbbell press (flat) max and one technique I've been doing is trying to increase the sets. For example today I started with the 130s and did 9 reps on the first set, and 6...

icewing726‎, Today 11:22 AM
4 194

Isolation = Progress break through

After being stuck fir some time I am making big gains at age 53. A big change is that I started to really think about geometry and form. I now really focus on no cheating and tension on muscle thru the whole set. Like preacher curls I stead of standing curls. Pull ups instead of lat cable pull...

jdesey‎, Yesterday 08:33 PM
7 417

DB Squats to BB Squats

Hello, I have been using dumbbells for squats, as I own these and only occasionally work out in a location that has barbells. I do these squats with the dumbbells at my sides. The weight I use challenges my legs but not quite with my grip strength. I have never barbell squatted before, but if I...

ForecasterJason‎, Today 11:12 AM
Today, 11:33 AM Go to last post
1 137

question about warm up sets

Hello i have a question regarding warm up sets Do i have to do warm up sets for the first exercise of the program only or for every each one? For example, lets say im doing an upper body workout and im starting with bench press. Do i do warm up sets and then the working sets for bench and then im...

fireback‎, Today 07:13 AM
Today, 10:51 AM Go to last post
3 257

Is the deadlift a push or pull exercise?

I’ll be doing my first deadlift tomorrow as i’m new to weight training. I always imagined this as you pushing the floor with your feet as you bring the bar up, instead of looking at it as you pulling the bar up with your arms. Which one is it?

abel246‎, 12-12-2019 05:09 PM
Today, 06:23 AM Go to last post
15 914

How do I get strong enough for Pull ups & back squats?

I have a very weak upper body, I can barely do body weight exercises. My shoulder and wrist suffers a lot when I try to pull my body weight up. Are there easier variations I can do? Although I have very strong legs, my other issue is with back squats. Balance is the main problem.

abel246‎, Yesterday 10:33 PM
Today, 03:13 AM Go to last post
1 328

Question Arm wrestling

Ok I can bench press 300lbs. but yet I can't beat some drunk guy who is out of shape in arm wrestling? What excercises is there to do to be good in arm wrestling? I mean it is weird it seems like arm wrestling has nothing to do with strength

Thalastdon‎, 12-01-2001 10:41 PM
Yesterday, 01:44 PM Go to last post
18 14,415

Hamstrings

My hamstrings are severely inhibited. (Years of sitting at office desk no doubt) How long will it take me to get reasonable strength in them. (Bare in mind i'm starting at 15-20kg leg curl as they are REALLY weak.

totalwreck‎, Yesterday 07:46 AM
Yesterday, 01:00 PM Go to last post
5 547

Tight calves

Can tight calves cause tight ankles? The outside front of my legs (tibialis anterior) gets pretty sore when I dorsiflex my ankles, and it interferes w some exercises like leg ext, squats, lunges. It’s not that I’m compensating with this muscle when I lift, but I think my calves are so tight...

Hannahp21‎, Yesterday 10:48 AM
Yesterday, 11:15 AM Go to last post
2 416

Why is my incline so much weaker than my flat bench?

Hey guys, I’ve gotten my flat bench press to 95kg (@16 years old, 178cm 72kg BW)after around 1 year of training, whereas my incline is only at 70kg. My other pressing movements seem to be progressing fine (60kg OHP, weighted dips 20kg x 5 reps). Is there anything I can do to fix this? Any help is...

joshclarke20‎, Yesterday 12:47 AM
Yesterday, 10:13 AM Go to last post
2 563

How to do workout the office against lower back pain?

I’m looking for ideas to avoid lower back pain – what would you recommend to avoid it and what are your experiences? Working in an Office nearly 15 years, I gained a bit of weight and lower backpain has really become an issue. I already tried out some exercises at home like “wall sits” and “bird...

RonRunner‎, Yesterday 06:20 AM
Yesterday, 06:26 AM Go to last post
1 442

Calves

So I’ve always had difficulty building my calves but I’ve been dealing with cramps every time I try to work them out. I don’t have cramping issues any other time I workout. It only happens in my calves and when I work them out specifically. Does anybody have any tips? Do I need to lighten...

Finchy26‎, 12-12-2019 04:21 PM
Yesterday, 05:50 AM Go to last post
4 641

Is My Workout Plan Okay?

Hello, I was wondering if anyone, not trolling, can help me figure out if this plan has any issues. I have been working out on and off for about 10 years, on for 2 years, off for months, back on for months, back off etc, quitting is too easy with rest days. So I have been doing this about a...

BeMyBest2020‎, Yesterday 04:05 AM
Yesterday, 04:05 AM Go to last post
0 476

why my knee become painful after running?

Hi everyone, i am just start running this month,but my knee have become painful in this few day,why ? Maybe i use the wrong ways in running or have other reasons?Can someone give me some advise?

CbLim92‎, 12-12-2019 10:19 PM
12-12-2019, 10:19 PM Go to last post
0 505

Help me i dont feel my chest

Hello guys my name is Daniel ,im 15 years old and i started going to gym 4 months ago. I dont really feel my chest while benching . Even if i am retracting my shoulder blades I dont feel my chest while pushing. When im doing flyes i feel my chest. Any tips for a begginer?Maybe its the mind...

n8x2c8qgqgn‎, 12-08-2019 07:34 AM
12-12-2019, 10:05 PM Go to last post
12 1,915

Heart Rate

Hey guys. So my resting heart rate is right around 62 bpm. I checked my heart rate yesterday near the end of my workout and it was roughly 132 bpm. Is that too high compared to my resting? Should i take longer breaks or is it beneficial to have a higher heart rate?

richv24‎, 12-11-2019 08:13 AM
12-12-2019, 10:00 PM Go to last post
6 967

Question Swimming question

Hey I wanted to know if anyone had any exercises that would be a close to swimming as possible. I signed up for a sprint triathlon and unfortunately my gym doesn’t have a pool. The race is in June and for a months I wanted to train as close as I could to swimming before having to pay another gym...

Zachary0629‎, 12-10-2019 03:18 PM
12-12-2019, 06:04 PM Go to last post
8 1,280

Are regular aches, pains, nags etc... just a fact of lifting?

I'm mid 30s, been active whole life, eat well and pretty healthy. Throughout 20s and early 30s I used to do a mix of cardio, free-weights, plyo and machines (when I lifted, focused on ~15 rep ranges) but last 2-3 years shifted to more strength / bodybuilding routine with almost exclusive...

VTLifts‎, 12-05-2019 11:00 AM
12-12-2019, 03:01 PM Go to last post
11 2,701

Serratus Anterior

So got a question. I have a very visible, well defined serratus anterior. I never really do any direct work to them. not even sure I would know what a serratus anterior isolation exercises is. But what movements do you think indirectly could be attributing to this? Granted, i am pretty lean but...

pinfante‎, 12-11-2019 05:55 AM
7 1,010

Bicep curls elbow movement

When performing a bicep curl, I see people who leave their elbows glued to their side and other people bring their elbows up a little as they curl. Which is the best way for bicep growth? Should I pin my elbows to my side the entire time, or bring them forward slightly as I reach the end of the...

tariq2333‎, 12-11-2019 06:36 PM
12-12-2019, 11:12 AM Go to last post
5 950

Building Up To Pull Up/Press Up

Looking to introduce some more bodyweight exercises in to my training but since I haven't really done any for years and have arms like pipe cleaners now as of right now can't complete a full push up or pull up. Was just wondering if any of you lot had any recommended exercises to help build up...

Jolldan‎, 12-12-2019 08:30 AM
12-12-2019, 10:18 AM Go to last post
2 683

Help

Hey so I'm starting up my gym membership again but I ran into a problem, so a couple months ago I completely tore my acl in my right knee during jiu Jitsu class. Now that I'm going to the gym I need a workout routine that has no leg day (my physio gave me a list of home workouts to do for my knee)...

AnabolicHorse‎, 12-11-2019 06:54 PM
12-12-2019, 10:12 AM Go to last post
3 839

Workout for shoulder - am i doing wrong pls advise

guys which is best workout for shoulder building have seen different videos on utube and many different views some say bad about a particualr workout and some say its better so thought of asking on this forum i do machine shoulder press arnold press side raise

hulk7029‎, 12-10-2019 04:09 AM
12-11-2019, 10:35 PM Go to last post
2 1,201

Most Effective Leg Workout

friends please suggest me with leg workout 1.Have been seeing videos claiming that leg extension are bad for knee 2. is v squat machine better than normal squats ? 3. horizontal leg press better than vertical leg press for back ? please advise

hulk7029‎, 11-28-2019 01:34 AM
12-11-2019, 10:29 PM Go to last post
22 3,543

Need an exercise to begin back days

I like to begin my workout with an overall compound exercise. I'm doing bench press for chest, but what do you guys recommend for back? Currently I'm doing seated row. The deadlift does work the back but not directly. have you guys made substantial overall back gains by deadlifting? If so, do you...

bak2basics‎, 12-11-2019 05:35 AM
12-11-2019, 04:33 PM Go to last post
7 1,048

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