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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
29 Pages
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Yesterday, 08:21 PM Go to last post
858 120,150

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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03-08-2018, 02:58 AM Go to last post
229 177,861

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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03-05-2018, 11:28 AM Go to last post
552 468,249

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 03:46 PM
24 Pages
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03-05-2018, 11:14 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 09:59 AM
22 Pages
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03-01-2018, 08:38 PM Go to last post
640 1,017,315

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
615 545,137

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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02-16-2018, 01:16 PM Go to last post
492 390,517

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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01-22-2018, 12:23 AM Go to last post
755 631,561

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 50,827

How to strengthen/exercises for this muscle?

I'm not even sure if it's the abs but it's the lowest portion of the abs on the left and right, literally the part just before the hip flexors begin and to the upper left and upper right of the pubic bone. Are there specific exercises to target this area?

portvaldes‎, Today 01:13 AM
1 109

Squatting form check (stalled at 120)

Hey guys. Mentioned earlier that I had stalled at 120lbs on squats (1x4, 1x3, gave up) and someone suggested I post a form video for critique. Reset to 110 today. Felt pretty easy. 2x5, 1x7. This is the second set: htt ps://drive.Google....

LaserCop1988‎, Today 01:08 AM
0 79

Is cardio necessary for......

Alright, this is what you call a novice and guys come in and tell you to go to the stickys... I know.. I know.... I get it, diet is everything... I am around 16%bf... looking to get to 10%. Would you argue that you should do cardio to get to this point? Is cardio the difference maker? I have...

wburg45‎, 03-15-2018 12:18 PM
Yesterday, 10:10 PM Go to last post
4 210

Arrow Widening clavicle length

I'm pretty wide, but I wouldn't mind being wider if there is a proven way to make the clavicles wider.

lefteris7‎, 09-14-2013 02:06 AM
Yesterday, 10:07 PM Go to last post
14 1,820

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
124 Pages
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Yesterday, 08:51 PM Go to last post
3,710 286,384

1 rep max increases...

Do i increase my 1rm if i do an easy 5x5 @70% 1rm. Or do i need to be at 80%+ and sweating my @ss off? Obviously the heavier the better... is there any benefit at lower weight or is it a waste of time? Also... for final set should i go to failure? Is there any benefit of failure? Tear up the...

dustman007‎, Yesterday 06:35 PM
Yesterday, 06:35 PM Go to last post
0 102

Question about curls.

at the bottom position, do you keep the arms at a relaxed position, or do you lock the elbows before lifting the weight up? I've watched a video where a coach advises to put tension on the triceps to lock the elbows at the bottom, because he says this way you stretch the biceps more so it gets...

R0nald0‎, Yesterday 05:48 PM
Yesterday, 05:48 PM Go to last post
0 100

Red face 700 pushups + 10 sets of pullups and dips

What do you think of this routine for upper body? 700 pushups 10 sets of pullups 10 sets of dips This 60yr old man does that routine, look how big/ripped he is. BzlJ_xDzmdg

PiscesNinja‎, Yesterday 01:23 AM
Yesterday, 05:00 PM Go to last post
6 246

Talking Barbell Rows Form Check Please & Thank You.

I'm 99% sure I am doing these right but I just want to make sure and get some other peoples' opinions. Thank you. Goal is to get 185 by the summer.

merl227‎, Yesterday 04:56 PM
Yesterday, 04:56 PM Go to last post
0 117

Smile Lift more on inclined bench press than flat bench press?

Anyone else can lift more weight on inclined bench press than flat bench press? Not sure if I should try to correct this or just keep going.

AugmentedBunny‎, 03-15-2018 10:21 AM
Yesterday, 03:38 PM Go to last post
4 241

Squats Hurt Shoulders?

Anything I'm doing wrong? I do squats on a smith machine if that matters. (Gym doesn't have free barbells, other gyms are too far away D: ). By hurting shoulders I mean the shoulder joint. Any adjustments I could make?

AppropriateGuy‎, Yesterday 02:21 PM
Yesterday, 03:35 PM Go to last post
4 135

Need New Exercises for Butt and Stomach

I am new here. I am looking for some good exercises that I can do at the gym or at home that will focus on flattening my stomach and lifting and shaping my butt! I am currently on a meal plan and work out 5 days a week.

mylifestyle13‎, 03-15-2018 12:37 PM
Yesterday, 03:31 PM Go to last post
3 191

Hammer curls> Regular curls

I started doing hammer curls yesterday for the first time, I always tried to avoid them because they made curling so much easier. But I actually feel 100x more sore then I did with regular curls and in more places. Is there something I'm doing wrong or do regular curls not work your biceps as...

chance459‎, 01-08-2012 04:45 PM
Yesterday, 01:35 PM Go to last post
14 2,471

Did I tear my rear delt without knowing it?

I've had a few months ago what I have thought an RC injury (right shoulder), I took six weeks off then came first there was still a little pain then it faded out a little...uptill now its still there but its more of an irritation than pain...and its always happen when I'm going down on the...

superdrool‎, 03-17-2006 03:39 AM
Yesterday, 01:29 PM Go to last post
8 5,275

Mark rippetoe's bench press technique or dave tates

İm a beginner doing stronglifts about 3 months. İ was using mark rippetoes bench pres technique but my weight on barbell didnt increased. İ realized i wasnt squzeing my upper back and using leg drive. So my set up was bad . But i change to dave tates bp style before fixing my form. But when i arch...

ifeelsoy‎, 03-11-2018 12:15 AM
Yesterday, 01:11 PM Go to last post
19 905

Squat starting weight?

Ok im about to tackle squats for the first time in my workout career and im wondering what I should start out at weight wise? I have pretty muscular legs and have been doing leg presses for a long time. Anyone have any good suggestions on what type of weight i should start at out with squats and...

Quarterbum‎, 03-29-2004 12:55 PM
Yesterday, 11:41 AM Go to last post
15 42,637

Substitute Routine for GVT?

Does anyone know of any good higher volume, high intensity programs that would be good to run after eight weeks of GVT? I'd like to try a new routine but I'm having trouble finding something high volume, rep range 8-12.

ycpspartan‎, Yesterday 11:19 AM
Yesterday, 11:30 AM Go to last post
1 74

Back Squat Form Check Please

Hey, I posted a front squat form check a couple weeks ago. Wondering what you guys think about my back squat form? Been working on it a lot. The way I’m doing it now is the only way I don’t get a huge butt wink. I need a pretty wide stance and can only go to just parallel. 9XzfcFyCKtw

Nerdysg1‎, Yesterday 09:03 AM
Yesterday, 09:59 AM Go to last post
2 183

How to use these machines? When you google the names, you don't REALLY get the same ones.

CodingCore‎, Yesterday 07:58 AM
Yesterday, 08:49 AM Go to last post
1 170

Are facepulls a safe exercise?

This article says, no. I always heard that they were a good movement to promote external rotation and trap involvement with the scapula in upward rotation to offset our "down and back" heavy programs. Then I stumble upon this article. What gives?

Ecto9783‎, Yesterday 06:57 AM
Yesterday, 07:55 AM Go to last post
4 293

Best way to significantly increase lifts

Ok, so I'm 16 and in the 10th grade and my football coach is wanting to see some significant increases in my lifts. Currently my bench is 265 and squat is roughly 405 and he wants my bench to be 350+ and squat 600+. I need some advice on the best way to hit those goals. I'm aware of the dedication...

Spedicus‎, 03-15-2018 02:38 PM
Yesterday, 07:42 AM Go to last post
5 277

Exercise for lower outer pecs?

I know that decline works your lower pecs but when I did it the other day I didn't feel it at all in my pecs just my shoulders and it hurt. I'm not even sure if my lower pecs are lagging I just have a layer of fat on them and when I flex that's where I'm softest at. Basically an inch or two...

Tpz4sheezy‎, 03-12-2018 03:51 PM
Yesterday, 06:42 AM Go to last post
10 431

Home workout with dumbbell and a bench recommendation?

Greetings, I used to work out at the gym without free weights(only machines) for a few months now. I did see some progress, but not as much as i'd like to. I suffer from a disease called "Ankylosing-Spondylitis", which is an autoimmune disease which effects the joints. Mainly the back and lower...

MikeHere‎, Yesterday 05:01 AM
Yesterday, 05:26 AM Go to last post
1 147

Too heavy to squat low enough, legs too weak.

Doing stronglift 5x5 the past 2 weeks, total beginner, can't squat down low enough without falling, can only get my hips about 1 inch above my knee, never below, then my back starts to dip. Fear I will injure myself if i keep messing up my form the way i am. Little bit about me. 5'10, 245 pounds,...

cptjoo‎, 03-14-2018 03:49 AM
Yesterday, 05:00 AM Go to last post
12 444

Can your neck get smaller if you stop training it?

Let's say I start off with a 15" neck Over time, I do neck exercises 3 times a week and increase my neck size to 16" If I suddenly stopped this neck training, would my neck become smaller over time (say, if I continued other exercises including compound ones - if that even matters). If so,...

frogslegs‎, 03-15-2018 05:46 PM
03-15-2018, 07:33 PM Go to last post
2 206

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