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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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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
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05-22-2017, 10:15 AM 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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699 347,116

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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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
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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
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04-03-2017, 09:29 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 07:02 PM
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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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03-17-2017, 02:43 AM 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 37,145

How to prevent chest overgrowth. My chest grows too much.

Hello people, I'm new here. I registered because I'm having this problem since always. Everytime I do any kind of chest exercise, it barely works the shoulders or triceps/arms. 90% of the work is done by my pecs. I get a huge pump on my pecs and my arms and shoulders remain skinny. I know some...

Juarito‎, Yesterday 08:55 PM
Today, 01:11 PM Go to last post
21 297

Squeezing glutes on Deadlift

So my ass tucks in during my set-up and I get lower back rounding. I have a question. Are you supposed squeeze your butt cheeks in during set-up and throughout the whole movement all the way up until lock out? Because all this time I've really only been squeezing them at the top when I lock...

giussepe20‎, Yesterday 11:42 PM
Today, 12:32 PM Go to last post
4 191


yoo whatsup guys. so i just noticed that my left shoulder is higher than my right one. what do i do ? ;/ also like 2 months ago i injured my rotator cuff on my left shoulder can that be a problem and do i need to see doc ?

Kikna17‎, Today 12:16 PM
Today, 12:16 PM Go to last post
0 48

L sit

I have seen in a program this exercise: L-sit Hold (below 90). Can somebody explain what does it mean below 90?

niv3000‎, Today 12:07 PM
Today, 12:14 PM Go to last post
1 64

Please help with my Pullups!!!!!

Hey guys, I was frustrated with my pull ups. I find I suck at this exercise. I really wish I could do muscle-ups but I even struggle with my pull ups. I train my back once a week and put pull ups as my first exercise. I aim to do 4 sets of 10, but I am never able to do those. The first...

cvcccccc‎, 03-31-2017 08:16 PM
16 422

Why am I not feeling as much on dumbell press than bench press?

A quick question. Whenever I do bench press I hold VERY wide and that often makes my chest hurt afterwards, but however. Whenever I do dumbell presses I never feel the pump or any "pain" in the chest afterwards, Why is that so?

bomboni66‎, Today 11:46 AM
Today, 11:46 AM Go to last post
0 33

Shaky during incline dumbbell press

Yo guys, first post on this site so have mercy pls. As you can see by the title, when I am doing the incline dumbbell bench press, my arms shake pretty nasty. I'll try and give some details about myself to give you've guys some background. Sorry if it's a long post. I'm 5'7, 160lbs, about...

Iswdotcom‎, Yesterday 10:52 PM
3 178

Deadlift anxiety

I have a history of anxiety which lifting helps me cope with. However this year I've bwwn focusing on deadlifts. Something has happened to me twice in about a month. After doing heavy singles I feel like im going to black out but I recover quickly. This only happens during max effort single rep...

Oceanbeast‎, Today 08:00 AM
5 152

What "common" exercises do you avoid?

Simple question. List, with any comments, common exercises that you personally avoid. I realize that any exercise that is "common" can't be obviously bad (or it wouldn't be common), so let's not get into a debate defending exercises others choose not to do. obviously they're not going to kill...

peterm28‎, Yesterday 11:12 AM
Today, 10:58 AM Go to last post
15 313

Triceps-Chest asymmetry in bench press

Hi everyone, I have a rare problem of asymmetry (never heard of anyone having it), When I bench press (or any other kind of chest press exercises) I feel that the left muscle of the chest is working well (with a bit of help from the triceps) but on the right muscle it feels that most of the...

stylized‎, Yesterday 11:44 PM
Today, 10:29 AM Go to last post
1 134

Thumbs down Pure exhaustion

Every morning I get up around 6 am full of energy. Well, on the day or two after training, I sleep in until like 12 pm and even then I feel like a zombie. It only happens when I am really sore.. which mostly hits me on the second day. Why am I so damn sleepy when my muscles are sore?? My eating...

Rosexoxo‎, Yesterday 06:28 AM
Today, 09:13 AM Go to last post
3 167

Unhappy Squat problem - form check

Hey everyone!! Recently I am facing a huge problem with Squats. I am training with weights around a year and I was always using the smith machine for my squats. I was never able to go ass to grass but I was going at least parallel. Now that my new gym has not a smith machine I have a huge...

IriniTs‎, Yesterday 03:49 AM
9 253

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
102 Pages
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Today, 07:36 AM Go to last post
3,052 175,163

Exercise Consistency Vs. Intensity

I am trying to do a lot of re-examining my routines to accelerate my results, and by accident today I cut my workout short, but had a possible epiphany. I am used to doing a lot of the same things in my entire routine, though on the lifting part i do different things I do always warm up and...

MacAttack1984‎, 06-06-2015 08:17 PM
Today, 07:34 AM Go to last post
3 561

Wink Dilemma

I can do 12 reps of 10kg bicep curls and maybe 5-6 of 12.5 kg. I usually do 3 sets. What should my set look like? And would starting from 5kg would be too light. I heard everywhere that increase weight everyset! 5,7.5,10 Or 7.5,10,10

mayank212‎, Yesterday 09:57 PM
1 118

Question Rep range for barbell and dumbell bench press

What is the best rep range for `bodybuilding`rather than strength training. I`ve read so many different answers, so I do not know what to believe. I`ve usually read 6-8, 8-10, or 10-12. I do not know which one to stick to. Also, would the same rep range be applicable for other compound movements...

PritzMaster‎, Yesterday 05:00 PM
5 181


Hi, I have three questions 1.) Is it necessary to do deadlifts and rack pulls on the same day training back heavily? 2.) Should I not do the heavy back day the day before I plan to do some heavy low squats? 3.) if I'm doing rack pulls heavy back day and hitting my legs hard twice a week do I...

Ahatcher12‎, Today 02:48 AM
2 528

Question How should I spread my workouts?

So recently I hit a plateau so I'm starting a different workout. My first workout program was Day 1: 1 hour of Chest/Tricep, 30 minutes of Leg Day 2: 1 hour of Bicep/Back, 15 minutes of leg, 15 minutes of abs Day 3: 1 hour of Shoulder/Traps, 30 minutes of abs I've been doing that workout for...

Minebreak‎, Yesterday 05:48 PM
2 162

Bench Press Not Increasing

G'day everyone, My Bench Press hasn't Increased the last couple of weeks here's what it looks like at the moment. 40kg x 10reps, 50kg x 10reps and end on 60kg x 4reps. I'm currently bulking at 3,600 cal and sleep 8 hours a night. I train Chest every Monday and always switch up my routine with...

PatJS94‎, 05-22-2017 02:25 AM
11 500

Do pull-ups (overhand) really hit the lats more than chin-ups (underhand)?

I've heard a lot that overhand, a little bit wider than shoulder-width grip on pull-ups works the lats more than chin ups which apparently use the biceps more. But I just read that the only reason pull-ups seem harder is because you're using your brachioradialis to flex your elbow, and the chin-ups...

meddlepf9‎, 07-19-2012 08:36 PM
2 Pages
1 2
Yesterday, 08:09 PM Go to last post
34 13,503

Can Hypertrophy and Strength be achieved simultaneously?

So I'm doing a periodization routine similar to Shortcut to Size. You start light on the first week with high reps, then gradually as the weeks progress you add weight and lessen the rep range. It works, don't get me wrong, but really only for hypertrophy. My strength gains not so much. At least...

AndreLittle2323‎, 05-22-2017 01:52 PM
Yesterday, 04:07 PM Go to last post
13 493

Rep ranges for rows?

Hey. I'm doing the Coolcicada PPL, and it has me doing bench 3x5 on push days and 3x5 rows on pull days. With benching everything seems fine, but when I do rows in that rep range they tend to be so heavy that I feel I don't really get a good mind muscle connection, and I can't really feel the...

Kckao1‎, 05-21-2017 11:33 PM
Yesterday, 03:58 PM Go to last post
10 422

Can I have a Deadlift form check please?

Hello, this is a 200lb deadlift which I have dropped weight from 240lb as I was told my lower back was rounding & I wasn't hinging at the hips enough. This feels slightly harder now & it makes my legs feel as if they are actually wobbling for some reason. My hamstrings also feel tight. I have a...

bflare78‎, 05-13-2017 11:59 AM
2 Pages
1 2
Yesterday, 01:02 PM Go to last post
44 1,496

Sore Muscles!

I have a question, how many people wait till soreness goes away completely? and how many people work them out anyway?

Two4OH‎, 01-09-2011 10:19 PM
Yesterday, 12:38 PM Go to last post
24 4,575

Can the ~20 rep range maintain muscle

I'm out of the country for about 2 months and am mostly concerned with just preserving muscle, but not really super concerned with building muscle at the moment, although it would be a plus. In terms of chest exercises I've been doing weighted push-ups with a heavy backpack on and I rest my...

ayoayoayo‎, Yesterday 05:57 AM
Yesterday, 12:05 PM Go to last post
6 197

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