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Forum: Exercises

Post questions about specific exercises here.

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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 09:07 PM
34 Pages
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09-19-2018, 01:54 PM Go to last post
1,009 173,078

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
8 Pages
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09-06-2018, 01:32 AM Go to last post
236 227,318

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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08-27-2018, 09:45 AM Go to last post
759 693,131

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
494 440,515

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 03:46 PM
24 Pages
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05-21-2018, 04:04 AM Go to last post
718 441,017

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
556 519,603

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 1,079,634

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
615 596,477

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 61,873

Deadlift + Shrug

What are your thoughts on doing a shrug at the top of my deadlift to save time over doing them separately?

Shepherd1216‎, Today 10:50 AM
Today, 10:21 PM Go to last post
4 146

exercise theory: volume = sets x reps

if this theory is true.. 225 x 5 reps x 5 sets = 135 x 14 reps x 3 sets. I hear about anything passed 12 reps is "muscle endurance" but what about calisthenics? its been proven that you can build muscle with high reps with bodyweight movements such as the pull-up or push-up wouldn't this apply to...

feiajii‎, Yesterday 02:23 PM
Today, 06:08 PM Go to last post
6 312

How to unrack to bench

I don’t get it. I checked the stickies idk where you’re supposed to put your feet. Some videos say tippy toes but you shouldn’t be able to be in your tippy toes when actually benching cause you need leg drive. So i’m kinda lost here Can anyone explain

TLWeight‎, Today 05:15 PM
Today, 06:07 PM Go to last post
2 96

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
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4,323 341,366

ohp on SL 5x5

Hey guys, I'm currently bulking and i'm on stronglifts 5x5. The author of the program suggests that you increase the weight on ohp by 2.5kg in each workout, if you have completed all the sets with 5 reps. Last time i did 5x5 with 35 kg but today i could do with 37,5 kg 5,5,5,4,4 on the sets....

Galiron‎, Today 04:05 PM
Today, 04:48 PM Go to last post
1 118

Squat form check with anterior pelvic tilt

I have pretty bad APT as you can see in the beginning of the video. I have to squeeze my glutes hard and keep abs tight to fix it. I know squats can be beneficial for APT if done correctly but they can also make APT worse if done with bad form so I just want to make sure my form is correct. ...

WaterDrop‎, Today 03:28 PM
Today, 03:28 PM Go to last post
0 73

Question Need help with Ab exercise

Im unsure if this is the right place to ask this but i have been searching all over and im unsure what my next step is.. Currently doing: Planks Side planks Seated leg tucks I have tried adding: Hanging knee raises Hanging leg lifts

karrade‎, Today 02:25 PM
Today, 02:25 PM Go to last post
0 111

Heavier I go less mind muscle connection I have?

Why is this and should I be worried about this? If I train for time under tension the mind muscle connection is fantastic but once I up the weights nothing. I’ve just finished an upper body workout, I PR’d my dumbbell bp and ez curls, now yea muscles are tired but no pump or nothing and the...

irishninja81‎, Yesterday 10:16 AM
Today, 11:38 AM Go to last post
7 345

Please help me with my deadlift form, videos included.

Having some trouble with my deadlift, when I deadlift the way that is comfortable it looks like the first video, my hips shoot up and I get a slight rounding in my lumbar spine which is obviously not good but I dont feel any pain. When I deadlift like in the second video I push my knees into my...

d0ff‎, Today 10:55 AM
Today, 11:29 AM Go to last post
2 93

Post Elbow Sleeves (all the time , half the time , occasionaly)

Hello , So a couple months ago i had a minor distal biceps tendon tear. After my injury healed i started using elbow sleeves while doing my bench press all the time and never had elbow pain again. Now my sleeves have worn out and bought new ones. The thing is these new ones are really...

killtofame‎, 09-18-2018 07:38 AM
5 359

All About Belts

What weights did you guys start using belts? Mainly talking about squats here. Is there a weight that you would recommend using a belt at? Or should the whole idea of "If my core isn't strong enough, then I don't need to lift it" be followed?

ThatOneStudent‎, Yesterday 04:49 PM
8 248

Lat emphasis

So, I want to emphasize lats - they are not as good as I'd like to(so wide I could fly lol). There may be a grain of true that I should gain more bodyweight/muscle mass and strength to reach the goal. However, I am not that light already - 193lbs 6.3ft, although relatively lean. So I would like...

HeMB‎, 09-16-2018 11:25 AM
Today, 07:41 AM Go to last post
16 882

Cardio before or after workout?

I usually do 15 minutes on the stair master and then do my workout but sometimes I feel too drained to even do my workout, is better to do cardio before or after?

delrosario98‎, Yesterday 05:54 PM
9 357

Expert What should i have to do Please tell me

HI, I am 6 feet 68.20 kg with 35.50 inch chest and 11.5 inch arms i am also attaching my images just see me tell me what i should i have to do like bulkup or any other as how much i have to gain more to look big and my arms will also look big plz help me i shall be very thankfull to u. i have...

zeeshan8255‎, Today 06:42 AM
0 187

Essentials for Hypertrophy Training (good quick read)

#1 and 2 are hugely underrated from what i've seen in gyms https://www.mi40nation.com/free-articles/6-essentials-of-exercise/ **I know i push a lot of stuff from Hypertrophy Coach and mi40, but i have absolutely zero affiliation. Just two amazing resources many people never even heard of

jk202‎, Today 04:18 AM
Today, 05:34 AM Go to last post
3 225

BB bent over row vs T-bar row?

Should I replace the BB row with the T-bar row in my programming? The BB row is more easy to load and progress accurately, but I find that I get less activation when I perform it. Whenever I perform a T-Bar row I find that it's much easier to contract the lats and traps and my wrists and back are...

MihajloSimsic‎, Yesterday 05:10 PM
Yesterday, 05:10 PM Go to last post
0 164

Question Legs are sore but upper body not

Hello all Im a newbie and have been doing a couple of different routines which include ( in very general terms) -squats -lunges - hip thrusts - Barbell benchpress - Lat pull down - Bent over row

thishurts‎, Yesterday 12:21 PM
Yesterday, 02:32 PM Go to last post
2 183

Need Help With Body Weight Excercises.

Because I was homeschooled beyond middle school physical activities and sports weren't something I did a lot of while growing up and unfortunately that quiet lifestyle stuck with me and left my body feeling weak and looking like crap. I want to fix that and because I've heard your fitness can...

Druidzrek‎, Yesterday 02:01 PM
Yesterday, 02:01 PM Go to last post
0 161

Substitute for military lifts at home?

Hi. I do not have access to a gym right now. I find that push-ups are as good as bench presses for working my chest. But what about a substitute for military presses for working the shoulders? Doing a hand stand against a wall and working shoulders that way? Any advice?

Sumarokov‎, 09-19-2018 08:15 AM
Yesterday, 12:10 PM Go to last post
3 282

Front squat causes dull pain

I've been training for a few of years and one issue I seem to come across quite often is with front squats. According to this diagram https://anatomyclass01.us/human-anatomy-back-muscles/human-anatomy-back-muscles-anatomy-of-back-muscles-anatomy-human/ looking at the area around 22 when I...

JamiePattison‎, Yesterday 11:28 AM
Yesterday, 11:28 AM Go to last post
0 148

Post Australian Pull ups, am I doing it wrong?

I recently started doing Australian pull ups because I cannot do regular pull ups. But idk if im doing it right because my back doesn't get sore? although my arms are burning while doing the pull up

OneRipeBoi‎, 09-18-2018 07:02 AM
Yesterday, 01:25 AM Go to last post
5 483

Question Can I fix my posture?

I have forward head posture, anterior pelvic tilt, and rounded shoulders. (Which means I have weak neck muscles, weak abs & weak back muscles). How many exercises do I need to correct this and how often should I do them? (I don't have access to a gym now, so only bodyweight exercises).

Moxlz100‎, 02-05-2016 03:23 AM
Yesterday, 12:25 AM Go to last post
9 3,275

Balance rest of arm with my triceps

If I naturally have large triceps, would I build shoulders to balance my arms? If so, can I just throw shoulder work in twice a week at the end of my workouts? I normally don't do any isolation. I realize I have a lot of fat on my arms right now, but this is what I'm talking about. First pic...

SunshinyDaiz‎, 09-19-2018 07:46 PM
09-19-2018, 07:46 PM Go to last post
0 266

Face pulls hurt forearms, unbearable pain

Hi, I've been battling tennis and golfers elbow in both arms since November last year. Yesterday, at the end of my leg/shoulder workout I wanted to try face pulls again but the pain was unbearable. It felt like a stabbing, pinching pain in my forearm (feels like brachioradialis specifically)...

OostBlokBoys‎, 09-19-2018 03:18 AM
09-19-2018, 02:48 PM Go to last post
2 282

Chest exercises.

I feel like my mid and lower chest are lacking. I need new exercise ideas. Help.

CaliforniaGains‎, 09-19-2018 10:39 AM
09-19-2018, 11:22 AM Go to last post
2 277

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