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Forum: Exercises

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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
27 Pages
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11-18-2020, 06:20 AM Go to last post
782 1,095,337

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
240 600,033

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
494 821,651

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
718 820,114

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
556 906,718

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 1,485,374

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
615 980,130

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
0 159,740

Thumbs up Fat burning morning routine

The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck for every moment that you spend on your workout....

ncDreamChaser‎, Today 11:41 PM
0 1

Box or low bar squats after knee surgery?

Back in November I had my knee got scoped to clean out some cartilage fraying, my ortho said she thought it was pretty minor and should heal fine (I had it done because insurance covered it 100% and I got a cheap PRP treatment in my quad tendon while I was out, without the insurance that would have...

ChunkerFish‎, Today 11:19 PM
0 14

Sharp shoulder pain during light bench press but pain was absent during heavy sets

Hello all, I'm currently experiencing a sharp pain on my left shoulder whenever I perform my warm-up sets on the bench press. However, as I proceed on to my main set (531 pyramids at 79%-96% my 1RM), I do not feel any pain whatsoever. Does anyone know the reason behind this? I recently...

UYScuti57‎, 01-21-2021 09:38 AM
2 614

Front Squat Advice (embedded Video)

Yo... put one of these up with my pendlay row the other day. Another one I am trying to get down is the front squat. Going super light in weight, going to incr. 10 lbs a week but want to make sure I got the form down first. I think I have a butt wink, and maybe knees too far forward? Idk, think...

JetsFan152‎, 01-22-2021 01:45 PM
5 576

Strength performance coming out of a bulk

Is it normal to experience some reduction in strength on various exercises after transitioning from a calorie surplus to maintenance? I've had this happen before, but was wondering if it's the norm.

ForecasterJason‎, Yesterday 03:27 PM
3 342

Question Back Pain from Deadlift - Form Check (Video Included)

Hello, would appreciate some help to figure out why I get back pain after deadlifting; pain is about 2 inches above the bottom end of my spine. Height: 172cm (5'8"). Bodyweight: 70.5kg / 155lbs Deadlift weight in videos: 89kg / 196lbs Video of a few sets: youtube /watch?v=yq_DGZGYMa4 It...

SpagetCat‎, Today 12:52 PM
3 146

Don’t be afraid to squat on your toes once in a while

For everyone’s reading pleasure. https://www.tomfurman.com/the-lost-basic/ After toying around with BW leg extensions and sissy squats, I’ve determined my legs really aren’t as strong as they could be. So today, after doing my trap bar deadlifts (strap and belt less, of course) and my leg...

BeginnerGainz‎, Yesterday 11:01 AM
18 616

Knee to wall test 1cm. Help

If anyone had this problem and knows an orthopaedic surgeon that helped them, I can travel Australia Qld, NSW, VIC, all is well This is the procedure - Achilles lengthening Achilles z lengthening Talked to some doctors they suspect short Achilles tendon, I think it's an Achilles tendon...

Ijebajiga‎, Today 07:28 PM
Today, 07:28 PM Go to last post
0 93

Time for a deload? Or continue progression?

Apologies for the wall of text. I hope this is one piece of the puzzle that makes it come together for me. Bear with me - thanks. Ok, I’m debating what to do next. I’ve been working out for a couple years and after making mistakes and other setbacks I’ve kind of figured out what work and what...

TryingBB‎, 01-17-2021 05:27 PM
2 Pages
1 2
Today, 05:51 PM Go to last post
32 1,226

Will I miss out from just doing incline bench?

Been lifting for almost 3 years now and my rotator cuffs occasionally get discomfort from flat bench. I do keep my pulling volume ahead of pressing and I do face pulls for shoulder rehab yet shoulder issues always seem to come up every few months. Incline bench feels far more comfortable than flat...

Odifududix‎, 01-22-2021 04:35 PM
Today, 02:12 PM Go to last post
20 1,006

90 minutes / 5 kilometers walk everyday negatively impacts muscle building?

I know it sounds dumb, but I just wondered. My gym is 2,5 km away and I prefer walking to the gym and home to burn slightly more calories, since I dont do any other form of cardio. Now, if I make sure I'm eating in a surplus (pretty small, 150-200 cals) and I gain weight little by little...

AndyBendy‎, Today 03:51 AM
Today, 02:04 PM Go to last post
10 263

The Wheel of Pain

https://youtu.be/z5KYZ74OAak?t=92 This scene has always inspired me. If you haven't seen Conan the Barbarian, you should go fix that and then come back. :) In all seriousness though, there is a wheel of pain event in the Arnold Classic - but does anyone know of any gyms that have similar...

EliKoehn‎, Today 10:02 AM
3 191

Problems doing Reverse Curl after Blood Donation

Hey guys, I gave blood last Friday and it’s Monday now. I didn’t do any exercise over the weekend I just gave myself plenty of rest time. I did notice though sometimes when I did the reverse curl motion like to scratch my head or something there was a popping on the top of my forearm. Today I went...

Brandon2576‎, Today 04:46 AM
6 254

Making no progress with bench. Looking for suggestions

I am making very little progress with my bench press. (Flat and incline) On flat press I am constantly between 185 and 205 for reps going to 225 x 1. Recently I have really struggled with flat bench and am having a hard time at 195 for reps. I am looking for some advice on how to progress my...

Temple90‎, 01-13-2021 07:59 PM
Today, 06:16 AM Go to last post
10 1,953

Any inspirational calf progress?

Im struggling making gains with my calves - like many i know. I think i have a good workout worked out now so its just dedication now. I wana hear some inspirational calf progress - anyone start off with small/no calves and make serious gains?

LoveThePain‎, 03-09-2008 05:49 PM
24 10,728

Talking Beginner looking for tips

Hi ladies and gents I'm a beginner when it comes to gym... been going on and off (2 months tops) for years and am wondering what is the best way to gain leg muscle and calf muscle as these just dont want to grow on me 😅. I currently run 2 miles every other day (18mins) just for fun and if...

Ali090695‎, 01-21-2021 09:15 PM
Today, 03:55 AM Go to last post
10 742

Yates Rows

Anyone ever gotten better overall back hypertrophy by switching from standard BORs to Yates? I decided to switch it up the other day and felt a significantly better contraction in my entire back—mostly lats—than I do with BORs. I figured incorporating more bicep would yield the opposite. ...

Xpiro‎, 01-23-2021 08:14 PM
Yesterday, 08:07 PM Go to last post
14 662

Rep range for building muscle mass with calisthenics?

So I know 8 to 12 reps is the sweet spot for building muscle mass with free weights (arguably with 15 to 20 for isolation exercises), but how does that translate to calisthenics exercises? If I can only do 5 neutral grip pull ups and 5 dips in one set, am I going to be stimulating muscle...

Liberal3lite‎, 01-23-2021 09:49 PM
Yesterday, 07:07 AM Go to last post
5 487

Unhappy Help! 😐 Got Curvy physique as a male, Curvy hips & small shoulders

I'm 23y old male my hips are wide & v shaped legs My chest is 36'inches waist is 36'inches, but my hips are 40' inches, & it looks abnormal makes me feel really insecure, My shoulder are less muscular it's 16.5' inches wide. Any chances of having klinefelter syndrome here? I have normal semen...

user6565‎, Yesterday 02:31 AM
Yesterday, 05:59 AM Go to last post
3 467

Why do my knees come up to my chest when I do pull-ups?

I've finally gotten strong enough to do bodyweight pull ups, I can sets of 2 reps at 259 lbs bodyweight. I can get my neck to the bar for each rep and I can fully extend down all the way at the bottom of each rep. But what I have noticed, my knees come up towards my chest when I go to pull myself...

redmchalo‎, 01-23-2021 12:47 AM
01-23-2021, 05:33 PM Go to last post
6 763

Is 5x5 too much volume?

1st set is like 6 or 7/10 intensity. By the last set I’m completely dead. Takes me like 30 minutes including warmup. Always get light headed, and barely have energy left for accessories. I’m used to less volume like 3x5 or even 3x3 which I find much more manageable and enjoyable, but I...

BulkingIsHard‎, 01-16-2021 05:28 PM
2 Pages
1 2
01-22-2021, 08:00 PM Go to last post
56 3,667

Question Is there any reason to barbell squat? (Outside of powerlifting)

I haven’t barbell squatted in months. The SSB just feels so much better. As a bonus, it trashes my upper back/mid-lower traps. Any reason I should program barbell squats? They’re a great exercise but I’m wondering if they offer anything the SSB doesn’t. I squat high bar anyway so the 2 movement...

Ironface‎, 01-22-2021 03:36 AM
01-22-2021, 04:48 PM Go to last post
26 984

Any issues with my deadlifts?

EDIT: all these vids are about 30 seconds long so it'll be a quick watch. https://www.youtube.com/watch?v=Yzd59K2Qclo&list=WL&index=1 https://www.youtube.com/watch?v=Q52jUKHgG0k&list=WL&index=2 https://www.youtube.com/watch?v=dHDgF24CevE&list=WL&index=3 Haven't done deadlifts in over a...

Odifududix‎, 01-22-2021 12:02 PM
01-22-2021, 03:28 PM Go to last post
9 631

anyone hit 225 bench way before 3/4 squats/deadlifts?

Been lifting seriously for about 3 months and just hit 225 bench last week for a 1 rep max. My current max dead lift is at 270 and so is my squat (ATG) of both which I can do about 3 reps each of. I used to do a lot of push ups/planks as a kid so that's obviously why my bench is pretty good but man...

IBorBust‎, 01-22-2021 12:02 AM
01-22-2021, 02:32 PM Go to last post
4 645

How does this training routine sound?

I'm currently doing a PPL split so training each muscle group twice a week. However, I was thinking of trying the following: Day 1: Chest and triceps Day 2: Back and biceps Day 3: Shoulders and abs Day 4: Legs Day 5: Rest Would this type of training be common? I currently do chest and...

Dream2BShredded‎, 12-28-2020 03:13 PM
01-22-2021, 11:49 AM Go to last post
5 1,318

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