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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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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
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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
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02-16-2018, 02:16 PM 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: 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
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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
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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
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01-22-2018, 01:23 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
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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
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10-21-2017, 11:48 AM 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 49,724

Is my conventional deadlift form snap city?

Can't post links so youtu . be/5puOuqZYCQU I don't feel any soreness or pain from deadlifts, but when I watch the playback footage, I see a rounded midback. Even if it feels fine now, is this a recipe for snap city? I tried switching to sumo for a little bit to practice getting my hips lower,...

joiemoie‎, Today 09:27 AM
Today, 09:57 AM Go to last post
3 34

Exercises to build stronger Triceps (long head)

I've been trying to work these for a good while now and never seem to hit the brachii (long head), just the sides and shoulders. Today i watched a vid of Jay Cutler on arms exercises. 1. Close Grip Bench Press (arms tucked into body) 2. Triceps Dip 3. Bent-over + standing Triceps Extension...

FAT40‎, Today 09:03 AM
Today, 09:49 AM Go to last post
5 64

Switched to High Bar - Form Check

I started Greyskull LP 7 weeks ago. I'm a weak squater. 34 y/o male, 5'11 187lbs. Started 95lbs and got up to 145lbs before deciding to switch to high-bar/hybrid squat. I couldn't find a way to grip the bar that didn't really mess up one of my elbows. I tried going wider, more narrow, tighter,...

vipxtrmn8r‎, Today 09:18 AM
2 23

Can’t pull conventional?

I’ve always been more comfortable deadlifting sumo, and I can pull heavy with good form, but when I want more back activation, I would like to go conventional but I’m unable to get low enough to grip the bar without rounding my lower back and sacrificing my form, is there anyway I can solve this...

TJD15‎, Yesterday 10:44 PM
Today, 08:47 AM Go to last post
5 187

Assisted pull up machine, good or bad for building pull up strength?

I think the machine is actually pretty decent when used correctly. Many people use too little assistance, and they think they are getting stronger and end up kipping all their reps and their form looks like complete chit. The machine is great when done with more reps, more sets and whatever...

redmchalo‎, Yesterday 08:40 PM
Today, 07:35 AM Go to last post
9 225

Percentage of women who can bench/squat 40kg?

I'd like to know your estimate based on personal experience or statistics. What percentage of the western world's entire female population can bench 40kg for 1 rep? What percentage for squats, also 40kg and 1 rep?

waysfedin‎, Yesterday 12:11 PM
17 282

Squats: have I over-trained?

I want to squat 3 times a week (I've been doing stronglifts 5x5 for 5 months)... I started a new set/rep scheme on Sunday (low weight but high reps), but today, when I tried to squat my left quad was really sore, painfully so... and I struggled to get even 5 reps out on light weights (80kg), wasn't...

dustman007‎, 02-13-2018 02:28 AM
14 688

deadlift form check

hi guys, want to improve my form on deadlifts can I get some tips?thanks /watch?v=Jaj4DQfc4DM https://www.youtube.com/watch?v=Jaj4DQfc4DM&feature=youtu.be

7Ryu7‎, 02-19-2018 11:06 AM
7 248

Squat Pain - Parallel / Below parallel (ATG sort of) Question etc.

So I typically low bar squat as my preferred method of squatting, I've noticed (In which Ive been trying to train for more) is that when I hit parallel or even slightly below it triggers some nasty pain right below my patella in both knees. When I go well below parallel (Or Sort of ATG, although I...

Metalmank‎, Yesterday 05:17 PM
1 79

Left arm gave way during heavy dum=bbell press first time ever!

I have recently been sick with a cold and did not train for just over a week, I have taken time off of training before and for longer and came back with no issues in the past. I have trained for 10 years with a few years off a few years ago. Never have I had this happen on this arm ever! it...

rottd2‎, Today 12:28 AM
Today, 12:35 AM Go to last post
2 120

Lightbulb Isometric Holds for Chest Gains

Little article I wrote, specifically for chest training but can easily be adapted to other exercises. https://buildchest.blogspot.co.uk/2018/02/isometric-holds-for-chest-gains.html Let me know if you guys like these methods or have used them before :)

i.am.legend‎, Yesterday 05:56 PM
0 179

Is miltary press enough for shoulders on a cut?

Or should side and rear delts be hit aswell

erniedouglas‎, Yesterday 01:07 PM
Yesterday, 04:57 PM Go to last post
4 227

Rack pull vs DLs due to bad back, tight hamstrings

I have L4-5 disc degeneration and in fact have almost no disc left. That said my back only bothers me someetimes, and not other. I have some pain all the time but can still run without difficulty and most days I can do most lifts without restrictions. Other days DLs and squats are just out. I...

middleagedSF‎, Yesterday 02:13 PM
Yesterday, 02:13 PM Go to last post
0 89

Best exercises to use with dumbbells and a bench

I can't afford to go to a gym but I have 30 pound dumbbells at home and I was given a bench by my cousin. The bench can incline, decline and lay flat. I know I could google this but anyone have any good exercises they can recommend based on what they know are very effective? Thanks **By the way...

TiernOIE‎, Yesterday 05:17 AM
Yesterday, 01:54 PM Go to last post
7 186

how long til 225 club?

Raised my bench from 135 to 190 from September to now so like 21 weeks & obviously there were the fast noob gains & a bit of slow advances but right now it's getting slower & slower but still advancing but as a 15 year old at 165 that's obvious. Anyways I'm looking to push 225 by October, I'm...

cthunder0‎, 02-19-2018 01:47 PM
Yesterday, 12:29 PM Go to last post
5 320

Question regarding push ups

So I've been losing weight/body fat for about 16 weeks now, down just shy of 32lbs, that's great.. been doing dumbbell and body weight exercises along with eating in a 1000cal/day deficit. So my question: Push ups... I'm getting better, went from being able to do 0 (ZERO), to being able to do...

jasondjulian‎, 01-23-2018 12:58 PM
Yesterday, 12:12 PM Go to last post
22 831

Duration and rest for weighted planks?

If my main goal is to build muscles should I stick to lower duration like 30 seconds for weighted planks and have a relative short rest time like 1-1:30 minutes or longer duration and longer rest periods?

PABLOLOLJUAN‎, Yesterday 11:34 AM
Yesterday, 11:34 AM Go to last post
0 58

Deadlift... why do i keep getting back pain after doing them

Poor form? I did deadlifts last tuesday... my back has been achy since and yesterday my back siezed up on me. I saw my physio today... he said my left side of my back is really tight. He had a go at loosening it up. His instructions were to stop doing deadlifts altogether...

dustman007‎, 02-18-2018 09:44 PM
Yesterday, 11:27 AM Go to last post
11 463

Post Pointy shoulders and posture problem

So basically when I do lat spread my shoulders are point and my shoulders tend to go up by itself. I have posture problem so I joined it's has improved but not enough. I cannot stand for long time my back becomes sore and starts hurting in mid section. Are there any workout or things I should to...

rohansahriar256‎, Yesterday 11:00 AM
Yesterday, 11:23 AM Go to last post
1 121

GHR Alternatives

In the Max-Hype program I am running at the moment, the last day of week 1 has the GHR. My gym recently just removed that machine, so what are good alternatives? I am already doing Romanian Deadlifts on that day as well.

BFeinstein‎, 02-19-2018 03:16 PM
Yesterday, 11:16 AM Go to last post
15 249

farmer walks as a novice?

Stats: Bench 195 DL 290 Squat ( i dont squat much but last time i did about 225 for 6) I find that my grip strenght and my forearms in general are weak. Would exercises like farmer walks benefit me? Ive been using wrist straps for many exercises and im really notfeeling like giving up a bunch...

Dams3‎, 02-19-2018 09:15 AM
Yesterday, 11:12 AM Go to last post
7 255

Anterior Pelvic Tilt

Hi guys, I am an extremely long time lurker, currently returning from a long break (roughly six years) from any form of exercise. During this gap, I have taken on a very sedentary lifestyle and I am planning on returning to a fitness-based lifestyle. Having always been in a relatively fit...

Zoop‎, Yesterday 10:03 AM
Yesterday, 10:03 AM Go to last post
0 199

Can abdominal workouts improve the look of your midsection, even with a lot of fat?

Hi, I know that you cannot spot reduce fat and the only way to see definition in your "six pack" is by having low body fat percentage. I have a good amount of fat around my stomach and love handles from bulking. I want to keep increasing muscle and size but hope to increase the way my midsection...

GeneticOverride‎, 02-17-2018 10:20 AM
Yesterday, 09:57 AM Go to last post
10 430

No chest activation

Hi if anyone could help would be appreciated I've been lifting for 1 year and everything good but for all of this year I've always had shoulder pain when doing literally any chest exercise. I can barely get any chest activation which has lead it to being my lagging body part. When I do any chest...

irelift‎, 02-16-2018 05:28 PM
2 349

Leg press substitutions?

Hey guys, I've just switched over to the fierce 5 intermediate U/L program, and im wondering what quad dominant exercise i could switch in place for leg press without messing too much with the balance of the program. The reason is because at my gym the only leg they have is one of those...

Conner95‎, 02-19-2018 10:07 AM
9 195

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