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Forum: Exercises

Post questions about specific exercises here.

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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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Today, 02:25 PM Go to last post
638 1,009,958

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
28 Pages
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Today, 11:42 AM Go to last post
811 114,566

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
8 Pages
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02-21-2018, 07:10 AM Go to last post
228 173,921

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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02-16-2018, 02:16 PM Go to last post
492 386,139

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: Q: Should I use a full body...

VoxExMachina‎, 09-05-2009 04:46 PM
24 Pages
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02-04-2018, 12:57 PM Go to last post
714 386,438

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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02-02-2018, 02:04 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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01-22-2018, 01:23 AM Go to last post
755 624,069

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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10-21-2017, 11:48 AM Go to last post
551 464,017

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the 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 49,893

Squat review again please!

Hello friends, Here is my latest footage after taking a week or two to work on the last advice given: Been working on: - lower bracing - upper tightness - consistent descent - depth (used to be too low, then too high)

fluidZ‎, Today 03:48 PM
Today, 05:41 PM Go to last post
3 101

How often is it ok to use Battle ropes??

Noob question, just started using the battle ropes at the gym. Was wondering if it is ok to do them consecutive days (for instance 2 or 3 days in a row without a break day or if it's better to alternate days using them). I love them because I can really feel it in my arms and core when I'm...

StLaurent785‎, Today 05:30 PM
0 24

Squat depth check please

I want to make sure I am going to the right depth. I was too high at around 14-15" depth and got up to 220 pounds. Then, I filmed myself and dropped down the weight and went deeper. I've reset at 176 pounds. I want to make sure I'm hitting the right depth. I want to be at 1/2-1 inch below parallel....

n64bomb‎, Today 04:26 PM
1 99

Question Who Skips Leg Day?

I’ve skipped leg day for about 18 months. Today was my first leg day session and squated 225 for 5. I wanna get back into it. Being how leg days suck I was being a wuss and skipped it to focus on upper body. Also I thought if I didn’t train legs they would shrink but nope they still stayed big....

kingjames484‎, 02-19-2018 04:18 PM
Today, 04:41 PM Go to last post
13 457

Incline dumbbell press causes pain/substitute

Started to follow VIking's upper/lower. When doing incline db press on 30 degree angle bench, my left scapula/shoulder clicks/grinds and later I get an ache which is a sort of inflammation. Telling me to go to a doctor would be insanely rude because I have experienced this problem with...

HeMB‎, Today 11:33 AM
Today, 04:16 PM Go to last post
1 55

Bicep question

Hey, When i'm doing bicep curls of any kind, i can feel the muscle working in my right arm and i get a nice pump, everything seems normal, but my left one i feel it more in the elbow joint and my front delt. I barley get a pump or feel the left bicep. It made me wonder if it has...

Serj3535‎, 02-22-2018 05:58 PM
Today, 04:05 PM Go to last post
6 315

Squat Form Check

Hello everyone. Whenever I do squats, I notice that I do this little delay push when I reach the bottom trying to go up. Is this a heavy form issue? youtube .com/watch?v=FO5vLNCN8iY

healking‎, Today 11:22 AM
Today, 04:00 PM Go to last post
2 110

Chinups the best bicep exercises?

I've heard from a lot of youtubers that chinups are the king of bicep growers obviously you have to do curls but I'm curious if your a fan or have do chinups?

cthunder0‎, 02-17-2018 07:32 PM
Today, 02:06 PM Go to last post
18 742

Bench press form check

Only difference between the two is my foot placement. Sometimes I tend to touch high on my chest on the last rep. UE-996Rulzc QYitGTcC6yo

WildcatDave‎, Today 12:34 PM
0 54

Shrug check + question!! HOLY CRAP its SHRUGGSZ srsrsrsrs bisness

Am I shrugging right? Kinda my first time doing em' .. and enough volume per week to amount to anything? I thought rack pulls / power shrugs were better anyway, as made famous by the Destiny of Alex... Also, doing about 6-8 sets per week + warmups.. is that enough to amount to anything? I'm...

fluidZ‎, 02-22-2018 04:36 PM
Today, 11:57 AM Go to last post
11 320

my chest always gets a workout on back day?

after a back day my chest always seems to be pumped. i usually do back/bi the day after chest/tri (i've tried doing back/bi first but my biceps get too sore to have a good chest workout the following day). routine: deadlifts -> cable row -> assisted pull-up -> lat pulldown -> biceps (i do rear...

bigledba‎, 02-22-2018 04:14 PM
Today, 11:53 AM Go to last post
3 235

Deadlift form check


Mist11‎, Today 09:06 AM
1 128

Too much vs too little?

Not really sure where to post this, but I was hoping to get some help here. Currently my routine consists of lifting Back/Bi's on Mon/Thurs, and Chest/Tri's on Tues/Fri, with a leg day on Wednesday. Abs and Shoulders I alternate each day in accessory. I do between 20-30 minutes of cardio prior...

davdot1116‎, Today 01:08 AM
Today, 08:57 AM Go to last post
4 267

Difference between Y Raise variations

Which variation is good for minimizing upper trap activation and maximizing lower trap activation on Y raise? -Standing band Y raise -Dumbells with incline bench Y raise -Flat surface Y raise

Valyria‎, Today 07:31 AM
Today, 07:31 AM Go to last post
0 101

Little Butt Dance/ Jank while doing squats

Whenever I do squats, I notice that I have been doing this kind of little dance like thing where I have to like shake/drop my butt low to lift the weights up. Not sure if it is extremely improper form and if I should drop the weights lower. PS: recommend muting the sound to ignore school gym's...

healking‎, Today 02:54 AM
2 224

Gaining weight while exercising and calorie deficit?

Since I started working out I have gained 2 pounds on the scale and lost an inch of my waist, but I am in a deficit. I eat 25-2700 calories a day and workout for about an hour 5-6 times a week i weight at the same time every week same scale and same clothes (t shirt and shorts) Any reason why?...

MDWJR‎, 02-22-2018 11:38 AM
7 250

Shadow/bag boxing before lifting?

is it a good 10 min warm-up like cardio machines and jumping rope to up your body temp or are the dynamic uneven moves a way to injury during workout?

aostry‎, 02-22-2018 03:14 AM
1 300

Cannot feel my chest when doing DB bench press

How heavy did you guys go before you start to fee your chest at the end of the movement? I am currently using 7kg DB for bench press, anything higher my arms feel the stress. Is 7kg too light to feel the chest?

stn0404‎, Yesterday 05:42 PM
4 186

Need help on the bench press setup

İm doing stronglift routine about 3 months. İ progress every lift but my bench press didnt increased. İn the first place i wasnt using leg drive and squezing my back. İ learned some tips about bench press tried it failed it again. So i tryed dave tates bench press form with lighter weight. it was...

ifeelsoy‎, Yesterday 01:13 PM
Today, 12:02 AM Go to last post
2 188

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
120 Pages
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Yesterday, 11:47 PM Go to last post
3,580 279,019

Arrow Bridge bench press

What do you think about the bridge press on a bench to target lower chest in a flat bench? Thanks

66Nicolas99‎, Yesterday 05:47 AM
Yesterday, 09:10 PM Go to last post
12 253

Name of this exercise, & opinions on it?

So its like an over emphasized row where on the seated cable row machine you hook like single handle bar for arm & you row with one arm & once its rowed you kind of twist & your elbow goes way back but still neck to your side, to get the most squeeze out of your back but obviously controlling the...

cthunder0‎, 02-22-2018 04:43 PM
Yesterday, 08:57 PM Go to last post
3 245

Front squat mobility

I can front squat more weight but the weight i use is limites by my wrist, it bends a lot and cant kee0 elbow up near end of my sets, i do lots of reps per set 1. Is this mobility issue or upper back strength issue 2. Will continuing to front squat fix answer to #1?

Minyoungk‎, 12-17-2017 06:35 PM
Yesterday, 07:36 PM Go to last post
13 510

T Bar row weak compared to DB row?

I can bent-over single arm dumbbell row 100 pounds. I've done those and pull-ups religiously for many years. T-Bar has always been something that I've done here and there but never really took seriously, but trying to do more now. My T-Bar/Incline Lever Row using both arms is about the same as...

broganoff‎, 02-21-2018 11:58 PM
Yesterday, 05:45 PM Go to last post
8 332

Lying leg curls

Whenever I do lying leg curls one of my legs seems to always break loose of the pad when I get close to my gluteus. By leg I mean the back of my calve/ankle area not thigh just to clarify. What am I doing wrong?

person101‎, Yesterday 02:18 PM
Yesterday, 04:28 PM Go to last post
1 180

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