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Forum: Exercises

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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
640 1,272,061

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
777 884,608

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
615 771,299

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
556 695,117

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
718 617,032

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
494 611,116

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
240 392,613

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
46 Pages
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1,365 359,988

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
0 103,010

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
180 Pages
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11-26-2019, 08:59 AM Go to last post
5,396 498,096

French press vs. skull crushers

I've been stickn' to pressdowns and dips, and have seen some pretty crazy results, my tris are finally not the weakest group. Uhm, i just kindof want a clarification though: french press is not past your forehead while a skull crusher is? if so, whats better on your elbows (ive had issues that...

m189‎, 06-23-2009 11:23 PM
11-27-2019, 08:13 AM Go to last post
21 60,321

how to do dips/chin ups weighted without belt weight?

Hello, I was wondering how to do weighted dips/chinups without a weight belt? that is, I can't figure out how to put the dumbbell or weights between the legs at the beginning.

baboyako‎, 11-08-2006 05:01 AM
11-14-2019, 09:28 PM Go to last post
17 15,720

Lower Pec (without a decline bench?)

Our company gym does not have a lower decline bench. I've only been doing weighted dips (leaning forward) to try to get some of the lower pec. Is there any other excercise I can do?

kak39‎, 07-02-2009 06:57 AM
11-19-2019, 06:02 AM Go to last post
10 13,358

Psych up pre-lift

On a lighter note - we all know Ronnie's "lightweight!", is there anything you often do to try and psych yourself up for a heavy lift? I know a lot of guys like some loud metal to get it done. And I knew a guy who would always say "this one's for <girls name>!" on the last rep :D What do you...

forcasa‎, 05-06-2007 07:55 PM
2 Pages
1 2
11-28-2019, 08:27 PM Go to last post
50 5,636

Bench press: alternating strength and hypertrophy

What’s up community? I’ve got a problem: my bench press has plateaued for 2 months. Taking a week off didn’t help, and traditional volume deloads never help me break through plateaus either. I’m on Viking’s Bare Bones upper/lower, so the volume is pretty high. I’ve been progressing relatively...

Xpiro‎, 11-16-2019 12:13 AM
11-24-2019, 12:59 AM Go to last post
15 3,212

Pull ups vs. pull down cable

I have switched from lat pull downs to assisted pull ups. My reason is that there’s no cheating, no torso bend to help. I do multiple grips to hit all the back. Much better results. Still learning after 40 years in the gym.

jdesey‎, 11-16-2019 09:53 PM
11-29-2019, 10:12 PM Go to last post
9 2,981

600-pound deadlift in 2 months

Hi all. I started deadlifting 2 months ago and just pulled a 600-lb deadlift yesterday. I have never deadlifted before 2 months ago and am excited and also a bit scared about my rapid progress. I weight 210 pounds and am around 14% body fat. I am natural and have never used steroids or any...

f22fighterpilot‎, 11-12-2019 12:43 PM
2 Pages
1 2
11-14-2019, 01:23 PM Go to last post
31 2,680

Dumbbell front raises simultaneously or 1 arm at a time?

In Arnold's encyclopedia he recommends to do them together, with 1 arm up and the other arm down. And then have them pass each other in front of your face. Personally, i've always done 1 full rep with the left hand and then 1 full rep with the right hand until the set was finished. Is there any...

backinthegymbro‎, 11-19-2019 06:27 PM
11-30-2019, 10:39 PM Go to last post
6 2,497

Back pain from squatting with long femurs

Hi everybody. So I've been squatting for about 2 years now, but have been unable to make solid progress due to lower back pain. The problem is I’m 6’1 and have extremely long femurs and a short torso so it makes the squat very difficult. As a remedy, I've raised my heels on a pair of 5lb plates and...

bclark98‎, 11-20-2019 06:32 PM
11-24-2019, 04:20 PM Go to last post
10 2,441

Deadlifts—back or legs (hamstrings)?

When designing a muscle group/bodypart split, would deadlifts be considered a back exercise or a leg exercise? And if we’re doing legs, following an outline that specifies x number of exercises per muscle group, would we split up quads and hamstrings? For context, I want to put something...

Xpiro‎, 11-20-2019 01:35 AM
12-01-2019, 06:28 AM Go to last post
12 2,361

Muscle gain in arms

Just wanted to get some feedback from experts on here around my gains after nearly 4 full weeks of weight training. I am pretty new to working out consistently but over the last 4 weeks I have been doing 3 days a week for 45 minutes on dumb bells, 3/4 days a week cardio and a calorie deficit...

IrishRam‎, 11-23-2019 04:32 AM
12-01-2019, 10:52 AM Go to last post
17 2,333

Crooked squat

I have attached a few youtube links. You can see that the squat just looks crooked. I noticed that It appears that I shift to the right. I have paused the videos at the bottom of the squats and seen that my pinned elbows are at different heights, and that my legs are doing different things to...

tinytom11‎, 11-21-2019 05:26 AM
11-25-2019, 06:09 AM Go to last post
5 2,272

Talking Attacked online for dumbell rowing off the rack. Thoughts on doing it off the rack?

The rack I dumbell row at starts at 75lbs ( 75 the lowest weight in the rack of ofcourse and I was doing 136 ) so there is no one else Really there, empty gym, I'm not obstructing anyone and if you're rowing above 100lbs, most benches are not stable enough to support you and that weight so you...

PatBatemanINC‎, 11-23-2019 07:58 AM
11-24-2019, 07:30 PM Go to last post
18 2,233

Upper back thickness

My upper back is lacking. Im tryna build a thick upper back. Any exercises to help with that?

Omogt‎, 11-23-2019 12:04 PM
12-01-2019, 01:09 AM Go to last post
9 2,216

Getting stuck 2"s off chest in bench press

on max effort bench press, i am getting stuck about the 2 to 3" off my chest. is that a CHEST muscle or Triceps muscle thats lacking? im looking for exercises to help get me over that hurtle. also, this is at 225, a PR weight attempt. so not super heavy for most of you guys.

MalachiB1‎, 11-22-2019 08:18 AM
12-01-2019, 10:55 AM Go to last post
10 2,185

Farmers Walk

Hi, I am newish to working out (4 months) and am trying to make sure I don't overdo the reps per body part each week, I workout every other day ie 1 day on/1 one day off including weekends. I love farmers walk, and I know they say they work the majority of the body, but what body parts do you...

ljd72‎, 11-23-2019 05:58 AM
11-28-2019, 12:35 PM Go to last post
5 2,001

bench more than i deadlift?

So long story short ive been lifting seriouslyish since mid summer and am using fierce 5 novice but I go 3.5 days a week instead of 3 just because more gains more money!!!!! anyways my lifts are progressing but my problem is I cant RDL effectively without my grip giving out after like 6 reps...

rexfrommex‎, 11-05-2019 08:55 PM
11-13-2019, 07:58 AM Go to last post
10 1,994

Groin hurts while squatting

Just recently I got up to 125 squat for 5 reps and was ready to increase my weight to 135. The other day though i noticed my groin on my right side was hurting a lot. I decided to power through it and finish my set. Then again yesterday my groin was hurting again. So i decided to just skip the...

AL459‎, 11-18-2019 01:24 PM
11-22-2019, 12:28 PM Go to last post
5 1,975

I can’t see my abs

Hi everyone, My bodyfat is around 7% I’m around 5’10” and I’m around 156 lbs. Why I don’t see abs?

JackDrago‎, 11-11-2019 07:59 AM
11-12-2019, 11:37 PM Go to last post
25 1,975

Weighted vest cardio safe?

Hey guys, so I love cardio, I don't do it to lose weight, I do it because I love it, I love the challenge of willpower, and it's good for the heart and brain. I conditioned myself to be able to do 200 steps in 20 minutes on level 10 on the stairmaster consistently 7 days a week without fail,...

2RDEYE‎, 11-23-2019 07:13 PM
11-27-2019, 01:46 PM Go to last post
10 1,961

Do lat pulldowns have to touch your chest?

I am able to pull with 70 lbs atm but I can only pull a few inches below my chin. I heard that it is best to let the bar touch your chest, yet pulling below my chin is enough to feel a stretch in my lats. Is this sufficient enough?

Azkrak‎, 08-11-2018 08:48 AM
11-18-2019, 08:45 AM Go to last post
5 1,944

Good workout for a beginner?

Hello! I used to strength-train using only my body weight or resistance bands, but now I want to progress more and start weight-lifting! However, I’m quite new to this. Is there a full-body routine you’d recommend (incl. sets & reps)? I’m an 18 year old girl and I want to get stronger, but not...

mmikka‎, 10-17-2019 01:47 AM
11-11-2019, 01:20 PM Go to last post
8 1,933

Another squat depth thread

So my flexibility allows me to squat A2G very easily, but once the weight starts to get heavy I tend to wimp out and merely hit hip-crease-to-knee parallel to save strength and avoid failing terribly (warmup sets are ass to the floor). Is it worth limiting myself to use heavier weight, or should I...

Xpiro‎, 11-25-2019 06:35 PM
11-30-2019, 03:35 PM Go to last post
8 1,925

Anxiety with bench pressing?

Anyone else have a fear that their hand will slip when bench pressing? I’m just now trying to add 5lbs every week to my lifting, but the higher the weight it’s going, the more I’m worried that one day my hand will slip, or give up, and I’ll die. I feel like subconsciously this is the main...

hcuraB‎, 11-30-2019 05:26 AM
12-02-2019, 07:40 PM Go to last post
14 1,909

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