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Forum: Exercises

Post questions about specific exercises here.

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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
24 Pages
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699 341,746

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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632 908,368

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
25 Pages
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749 521,671

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
14 Pages
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04-25-2017, 07:25 PM Go to last post
409 54,460

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
16 Pages
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478 335,301

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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04-22-2017, 07:07 PM Go to last post
547 417,519

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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04-03-2017, 09:29 PM Go to last post
609 486,814

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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03-17-2017, 02:43 AM Go to last post
214 126,771

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 35,745

Low bar squat form check please /vXfualwdDbc I've noticed with my squats sometimes I get major butt-wink and I go forward on my way up sometimes. I've watched videos and tried to get clues to get a better form and tightening my stomach like I'm about to get punched in the gut seemed to help with the butt wink...

DannyRyu01‎, Today 12:11 AM
1 56

Push ups

Do we need to wear any thing like langot or supporter under our underwear to tighten pennis+scrottam set for doing push-ups or pull-ups?

sunilnirman‎, Yesterday 10:00 PM
Today, 12:04 AM Go to last post
3 52

Pr format for bodyweight exercises?

Just out of curiosity, how do you calculate your scores on dips/pullups/pushups/etc? Having the darndest time keeping track of what my totals with bodyweight exercises. My weight is 235, so if I hit a dip or pullup with say 25 added on, does my one rep max become 260? Or does your one rep max...

TheShadowMan‎, Yesterday 11:04 PM
Yesterday, 11:24 PM Go to last post
1 67

Noob Pendlay row form check (video)

Can someone critique my pendlay rows. Take all advice I can get. Had to breakup link because I don't have 50 posts sorry. Just copy and paste and backspace at the Q. Thanks. Q7YiEiL9-yc&

LPD11‎, Yesterday 11:16 PM
Yesterday, 11:16 PM Go to last post
0 67

Bench Press plateau

Okay so i'm currently experiencing a strange plateau on bench press. Heres a bit of background info: -Running upper lower program: mon tues thu fri (Upper/lower/upper/lower) -Main compound for upper days is bench and lower is squat -eating at a surplus gaining more than fast enough (1-2lbs per...

tomburbidge1‎, Yesterday 06:21 AM
Yesterday, 09:38 PM Go to last post
15 299

Trap bar deadlift and regular together.

Hi there is there anything wrong with doing the trap bar deadlift as a squat lift and then a traditional deadlift following that or is that too much? Thanks.

vaporduff‎, Yesterday 08:37 PM
Yesterday, 09:04 PM Go to last post
1 81

Angry Toes point too far out when squatting

I've looked everywhere to see if someone else has this problem, but I can't find anything on it. Basically when I squat, my toes inch out more and more after each rep. I can't do more than 2 reps without having to readjust. I don't know if this has anything to do with the problem, but I have super...

spencer43‎, Yesterday 06:31 PM
Yesterday, 08:19 PM Go to last post
6 121

Keep failing biceps and triceps

Hey all. Been doing good with progress in my Fierce 5 program lately - except for in arms. Keep resetting my weight down to work back up with them but nope, always end up failing at the EXACT same amount for both. Thoughts? Biceps = zottman curls. Triceps = tricep pushdowns. Both are at the end...

WritingVincent‎, Yesterday 10:52 AM
Yesterday, 07:01 PM Go to last post
5 130

Exclamation Center of chest flat and not improving

Do I've been working out for a while now and tried every exercise i know of and everything else has improved except the center of my chest. My chest is normal-ish on the left and right side but when it gradually comes to the center it just lays flat as a table. Im naturally a skinny, lean build and...

HughMan17‎, Yesterday 05:58 PM
Yesterday, 06:13 PM Go to last post
1 93

Concern: High Heart Rate After Intense Cardio Workout

Hello, is it normal to have a heart rate of 80-90 for about an hour maybe a bit more after a very intense 30-40 min. cardio work out? (My cardio isn't very good, trying to build it up again.) My regular resting HR is around 60. Is this normal or is it something to worry about? And if this is normal...

Vhalor‎, Yesterday 05:50 PM
Yesterday, 05:50 PM Go to last post
0 36

Thinking about switching to reg parks over greyskull

Hey, i was just curious as to how badly squatting and rowing before deadlifts will end up being. I'm not strong at all, and have just got a way to consistently train. I've wanted more volume and feel like i have the ability to recover really well. This is what workouts looks like for my...

Kubensis21‎, Yesterday 05:33 PM
Yesterday, 05:33 PM Go to last post
0 86

RANT: The Neverending Basement-Dwelling Fantasy Brag-Fest.

For those with discerning tastes while they soak their toes in a nice cool pool.

chazzy1864‎, 06-23-2016 10:38 AM
98 Pages
1 2 3 4 5 ... 98
Yesterday, 03:11 PM Go to last post
2,910 158,758

Am I doing this right?

To start off, I can't afford a proper gym membership. The only gym I can get to is Planet Fitness, and they have no squat racks or free weights. So I got some weights off my dad. I have 2 dumbbell bars, 1 EZ curl bar and some weights. It's hard to do squats with an EZ curl bar, but I get I put...

jzalewski‎, Yesterday 01:44 PM
Yesterday, 02:45 PM Go to last post
4 76

How can I hide my rib cage?

Since I'm skinny people can see my rib cage if I ever take off my shirt. I'd like to avoid that. So as I'm building mass, I'd like to build muscle to hide my bonny structured rib cage. Any ideas?

justinkaz‎, 01-15-2012 05:33 PM
Yesterday, 02:26 PM Go to last post
23 15,004

How much is walking affecting my gains?

I've been training for a while now but my gains seemed to slowed down this year. I eat what I am suppose to eat and I do the correct exercises when I am in the gym. However, my gym is now located 45 minutes walk from my house. I walk there and back everyday, plus a little bit around...

lildutch‎, Yesterday 12:28 AM
Yesterday, 01:41 PM Go to last post
9 294

Best way to practice stomach vacuums?

Hi all, I've been practicing stomach vacuums for a while now and gotten ok results, but I think I could be doing better. Currently I'm doing about 10 sets every morning, holding for as long as I can multiple times until I reach about a minute or so (I have to take breaks to breathe in between)....

EpicIncarnate‎, 02-28-2017 06:39 AM
Yesterday, 01:34 PM Go to last post
4 265

2mile run, whats a good time?

Whats a good time for 2 mile run? the two miles will be ran on a track.

liftingson‎, 12-16-2009 05:58 AM
2 Pages
1 2
Yesterday, 12:34 PM Go to last post
44 148,455

7 days a week workout.

Hi! Im 21 years old, 168-170 lbs, been on a bulking for over a month now from cutting. Gained 8 pounds since i started. (Mostly water weight, i guess). - Im currently doing a Legs,push,pull routine, 6 days on 1 day off. With 7-9 hours of sleep everyday. School is on vacation so the gym is the...

anjlsnchz‎, Yesterday 09:14 AM
Yesterday, 11:29 AM Go to last post
2 118

Proper workout?

Hey! Ive been lifting for about 5 months now and im worried about my muscle gains. Ive tried lots of different routines, workouts, etc. But what has really worked best so far is working out 2-3 muscle groups a day to be able to train the same muscle group twice a week. Now im wondering if anyone...

MidasSandahl‎, 04-03-2017 07:31 AM
Yesterday, 09:54 AM Go to last post
10 426

Unhappy How to exercise with weak wrists ?

I'm quite skinny and want to gain muscle but I feel my wrists are holding me back. When lifting or doing anything that involves the wrists they start to ache and it always feels the most pressure is on them. They are so damn skinny and it's annoying that I can't do anything about it. Can my...

James9393‎, 04-26-2017 12:13 PM
Yesterday, 09:52 AM Go to last post
19 280

How to reduce belly fat?

I am 26 female. My weight is 260 pounds now. what are the exercise should follow to reduce my weight & belly fat?

nityasharma941‎, 04-13-2017 05:20 AM
Yesterday, 09:24 AM Go to last post
8 584

Are These Exercises Okay To Do On The Same Day/Workout?

1)Bent over barbell rows 2)close grip pushups Also... can I throw dips in there, or will I be targeting the same muscle(s)/muscle group?

BarStarzFan‎, Yesterday 02:19 AM
Yesterday, 09:22 AM Go to last post
4 173

Unhappy Push Pull Legs Routine OHP Plateau

Hello everyone,male here 16 years old,59 kg,165 cm height,have been lifting approximately for 6 months.For the last 2 months i have been running a Push Pull Legs program,done 2x a week,so 6 workout days a week.I have experienced some nice gains(both hypertrophy and strength wise),but i have a big...

FilthyBill‎, 04-26-2017 12:29 PM
Yesterday, 08:39 AM Go to last post
3 212

How do I know if I'm going too heavy

So today I decided to do my bent over rows with a much lower weight than I usually do, focusing on bringing the elbows back only and squeezing my back, pausing it for a second there. I felt a really tight contraction and felt my back working. However, when I have a heavier weight yet I still...

iso123123‎, 04-26-2017 05:42 PM
Yesterday, 07:57 AM Go to last post
6 220


Hey, I've been having some trouble with my squats lately. Every time I do them, either weighted or unweighted, my knees start to hurt. For my form, I look straight ahead, my feet are flat and I keep my back straight, and I go slowly down and slowly up. I'm worried about wrecking my knees, but I...

TankFan721‎, 04-26-2017 08:32 PM
Yesterday, 05:50 AM Go to last post
5 199

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