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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
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Today, 11:45 AM Go to last post
572 83,165

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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08-05-2017, 12:41 PM Go to last post
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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
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07-31-2017, 09:03 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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07-29-2017, 10:53 PM Go to last post
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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
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06-18-2017, 09:20 AM Go to last post
216 147,412

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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06-06-2017, 04:02 AM Go to last post
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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
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06-01-2017, 03:55 AM 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 07:02 PM
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04-01-2017, 01:01 PM Go to last post
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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 41,664

Hypertrophy question

I've heard varying answers on this before and I just wanted to hear opinions. I did some research online to try and find the answer and I've found a couple different answers. They say that 8-12 reps is the hypertrophy range and that 5 reps is the strength range. Does this mean that doing 5...

MBoux2000‎, 08-16-2017 10:30 PM
13 295

Hit 145kgs squat pr. Can i call this a legit lift? (Deeper or this is enough?)

ZDUDObX3k8Q Hi everyone.. my legs are horribly small and pathetic and lately ive been trying to hit them hard... I just hit 145kgs after alot of training sets. Is this considered a legit lift? Form wise i mean. And how much would decent legs need to lift so i can see size? Current stats...

ace2735‎, Today 06:15 AM
4 183

3 Weeks in the woods- What to do?

Hey, Im going to remote woods in Eastern Europe on a research project. I just started seriously bulking/ training mid June and Im worried these 3 weeks will derail me. Im still going to have access to at least 100g of protein though, maybe more. So now question, should I continue to run a...

SwimmerBoy96‎, Today 12:29 PM
Today, 05:05 PM Go to last post
1 99

Elbow tendonitis [Triceps Workout, Ibuprofen]

I have elbow tendonitis for around 8 months now. To be honenst I never did anything to try to heal it cuz the pain was not severe. I was just doing 2 tricep exercises (With lower weight) after chest workout. So, recently I noticed that my triceps is lagging and the pain is getting worst and...

DanielZD98‎, Today 02:51 PM
0 81

Running with belly fat?

This is somewhat embarrassing, but through a lifetime of foolish decisions I have gotten myself grossly over weight. Now I am trying to make it right; but the issue is most of my fat is accumulated on my belly. I look 8 1/2 month pregnant. So now when I try to run my belly bounces up and down, and...

Faithbuilders‎, Today 01:24 PM
Today, 02:48 PM Go to last post
4 133

Unhappy Can't hit my chest at all

Hi I can't hit my chest, it hasn't grown at all since I started training. Ive tried bench press flat, incline and decline all types of cable fly's and peck deck and flat, decline and incline dp all of them ache my shoulders and pump my them I've tried tucking my shoulders back when I do all of...

Wilfield‎, Yesterday 10:22 AM
7 330


Family job and health reasons i stopped going to the gym for about 4 months. Lost to 15 pounds. Keep being good told that's not normal or healthy. I have a relatively fast matabolism. Just looking for opinions

shaun505‎, Today 01:40 PM
Today, 01:40 PM Go to last post
0 65

Never feel sore in my chest

I've been going to the gym for awhile now and I can't feel a burn in my chest when doing excercises. I've tried pretty much all the the most common excercises like flyes, bench, push-ups obviously but I never feel anything in my chest during my workout and after/the next day. I know I'm using the...

tommySD‎, 08-17-2017 07:19 PM
14 272

unsure about my workout routine

I'm an 18 year old guy who's 5 ft 11 and weigh around 54 kilos. I have really narrow shoulders and a sloppy posture like I have rounded shoulders and slouch a bit. I recently downloaded bodbot which designed a workout routine for me and it's something like this: Warmup: Quadruped thoracic...

bleghbleghbleh‎, Today 07:39 AM
3 106

lying lateral raise, does this exercise avoid impingement zone ?

Hi everybody, I just want to know if this exercise performed with very light weights could be a good way to target safely the side delts if you have slight impingement ? In other words, does this exercice allows to work side delts while avoiding impingement's zone ? Moreover, could it help...

shou‎, 08-16-2017 05:53 AM
Today, 09:11 AM Go to last post
3 225

Deadlift Form Check - is my lower back flexed?

Hey guys, 2 months in Fierce 5 U/L. Today's training started with 3x5 Deadlift, 107.5 KGs, done with hook grip and chalk. This is the last set, is my lower back not extended enough? I don't think it's the heavy weight though as it wasn't this hard...

LioRiX‎, 08-11-2017 05:16 AM
18 9,408

Newbie-only 6kg incline hammer curl

This is my first post. Been on a program for 10 days, I'm having real trouble with incline hammer curl. My trainer suggests 3 sets x 6-8 reps. With proper form I can only do 6kg. I tried 8kg and can do it but my elbows kinda flare out a bit and I struggle with form. I'm 6ft 4 and my arms are...

mattbloke‎, Today 02:00 AM
Today, 05:53 AM Go to last post
2 158

Moved: Home workouts

khanh3‎, Today 03:55 AM
Today, 03:55 AM Go to last post
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Moved: Is my workout plan well build?

firemakt‎, Yesterday 09:58 AM
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Shoulders exercice

Feel free to call me a dumb, I only starting going to the gym recently. But why do we do different exercices for the shoulder (or any other part), for example I found this routine Does these exercises actually target different parts of the shoulder? One more question, I'm very skinny...

CodingCore‎, Yesterday 12:04 PM
3 201

Moved: Opinions On Workout

SuperLuke88‎, Yesterday 09:50 PM
Yesterday, 10:42 PM Go to last post
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What happens if you train biceps first ~(30 mins) followed by triceps (~30 mins) and then do one set of bicep curls and skullcrushers to failure. Is that last bicep set calling for an injury cos I assume the biceps would've cooled off by 30 mins?

hit1233‎, Yesterday 05:52 AM
Yesterday, 08:08 PM Go to last post
12 262

Arnold blueprint for mass

Has anyone tried the arnold blueprint for mass and would you reccomend it? I'm only 2 months back into the gym but i have been training for 2 years on and off before that.

dleez‎, Yesterday 01:13 PM
Yesterday, 08:05 PM Go to last post
2 115

Runner with cerebral palsy

I'm taking PE for 18 weeks. It's only the second week and I believe I have shin splints. The teacher makes us run a lot(4 times this week!). She is very understanding though of my circumstances. What should I do so my possible shin splints don't worsen. And do I have to rest for a few weeks,...

hgp1‎, Yesterday 04:23 PM
Yesterday, 05:50 PM Go to last post
2 111

Chest exercises that DO NOT require fully straightened arms

Hi. I am a hardgainer trying to build muscle and grow in size. I've got the eating down and most of my exercises but I struggle with chest workouts because I was born with arms that do not fully extend. I can extend my left at about 100 degrees and my right arm can extend around 120 ish. To get the...

mattyslc5‎, 08-17-2017 05:28 PM
Yesterday, 03:05 PM Go to last post
9 315

Basketball shape

I am 42 and havent played basketball in 12 years and I just got roped into playing with a bunch of 25 year olds in a league. What are the best exercises to get in shape for the league quickly. I played in one game already and could only last 5 minutes of game time at one time. I am now running 10...

jeff38098‎, Yesterday 11:28 AM
Yesterday, 03:01 PM Go to last post
6 203

Been awhile since i lifted, lifted for first time in a while

and i feel better and all but i feel like I've shocked my body into getting fat. Is this only temporary? Can i still lift, and my body will adjust?

Kormo‎, Yesterday 01:15 PM
Yesterday, 02:22 PM Go to last post
1 85

Anyone know how to balance out left and right biceps?

I have been trading with an EZ bar and dumbbells, as well as other bicep excercises, but my arms are still in equal. I have only been doing it for a few months though. Does anyone know any ways I can balance them out quick.

billy105‎, Yesterday 02:03 PM
Yesterday, 02:03 PM Go to last post
0 61

Lifting While Sore

I just started lifting again after taking a long several year break. I had my first workout on Monday, doing the fierce 5 program. It's Thursday and I'm still really really sore (especially my quads), but the program calls to lift again. Two of the exercises use my quads (front squat and deadlift),...

daudi81‎, 08-17-2017 07:34 AM
Yesterday, 01:28 PM Go to last post
10 401

Pull-Ups Good for Pecs?

I have an Iron Gym. What's better for the pecs? Wide-grip pull-ups or push ups? How much better?

SwagBrown‎, 12-30-2012 04:28 PM
Yesterday, 01:27 PM Go to last post
18 956

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