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Forum: Exercises

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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 08:02 PM
27 Pages
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11-18-2020, 06:20 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 04:46 PM
24 Pages
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05-21-2018, 05:04 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 10:59 AM
22 Pages
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03-30-2018, 05:12 AM Go to last post
640 1,485,655

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
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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 159,804

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
556 906,962

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
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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 09:10 AM
17 Pages
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05-21-2018, 05:08 AM Go to last post
494 821,901

Cool 100kg bench reachable?

Evening fellers, my working set is currently 82.5kg 3x8. With this volume would I be able to hit a 100kg 1RM? I’ve used 1RM calculators and they all put me around 102-105, but think it would be useful to get advice from people with experience too.

hazzadakilla‎, 01-02-2021 12:10 PM
01-06-2021, 11:19 AM Go to last post
15 1,668

14 year old

Do you guys have any tips on how i can lose some fat and build muscle as a 14 year old?

alphaboi‎, Today 03:13 AM
Today, 09:58 AM Go to last post
3 220

90 minutes / 5 kilometers walk everyday negatively impacts muscle building?

I know it sounds dumb, but I just wondered. My gym is 2,5 km away and I prefer walking to the gym and home to burn slightly more calories, since I dont do any other form of cardio. Now, if I make sure I'm eating in a surplus (pretty small, 150-200 cals) and I gain weight little by little...

AndyBendy‎, Yesterday 03:51 AM
Yesterday, 02:04 PM Go to last post
10 351


Advice on how to have abs faster

Dithp‎, 01-19-2021 07:57 AM
01-19-2021, 09:52 AM Go to last post
4 556

Advice for cardio

Im currently running an upper and lower split, 4 days a week. My rest days are Wednesday, Saturday and Sunday. My aim is to lose body fat (although add muscle where possible). I have an indoor fitness bike and wonder what would be the appropriate intensity to start with (and progress to) if i...

PixelFive‎, 01-13-2021 06:44 AM
01-16-2021, 06:27 AM Go to last post
6 1,101

Am I going too light on my leg press and pendulum squat?

Those are the 2 main leg movements of my leg day. I do 4 sets of 15-20 for each. I wanna train them very hard and very close to failure. Around rep 13 it starts getting really hard and I even shout a little around the last 4 reps (sorry to my fellow gym colleagues, but I really suffer lol). ...

AndyBendy‎, 12-29-2020 04:38 AM
12-29-2020, 04:46 AM Go to last post
2 859

Any inspirational calf progress?

Im struggling making gains with my calves - like many i know. I think i have a good workout worked out now so its just dedication now. I wana hear some inspirational calf progress - anyone start off with small/no calves and make serious gains?

LoveThePain‎, 03-09-2008 05:49 PM
Yesterday, 05:56 AM Go to last post
24 10,788

Any issues with chest rising for T-bar/Chest supported rows?

At the start of each rep, I notice my chest rises (not abdomen) a bit regardless of how much I focus on using my lats to pull the bar (i.e pulling with elbows). It is completely involuntary yet I manage to pull the bar to it's full ROM. At the end of the rep, my torso "returns". Is this necessary...

metallick‎, 12-26-2020 08:29 PM
12-27-2020, 12:42 PM Go to last post
5 869

Any issues with my deadlifts?

EDIT: all these vids are about 30 seconds long so it'll be a quick watch. Haven't done deadlifts in over a...

Odifududix‎, 01-22-2021 12:02 PM
01-22-2021, 03:28 PM Go to last post
9 695

Any issues with my wide grip bench press?

The bench press is an exercise I always had trouble with but in retrospect I realized that I always had a narrow grip and wasn't fully engaging my chest and mainly worked my triceps. I saw growth to my back and arms but very little to my chest. Decided to go wider with my grip (index finger at or...

Odifududix‎, Today 12:09 PM
1 7

Anyone else have troubles “slipping upwards” on the bench press?

For whatever reason my back doesn’t grip well to the texture of my commercial gym’s bench. I can be doing my sets as normal yet after 4 reps I end up accidentally hitting the pins with the bar because my torso was slowly sliding up. Any tips to avoid this?

Odifududix‎, 12-26-2020 02:22 PM
12-28-2020, 04:29 AM Go to last post
6 1,048

anyone hit 225 bench way before 3/4 squats/deadlifts?

Been lifting seriously for about 3 months and just hit 225 bench last week for a 1 rep max. My current max dead lift is at 270 and so is my squat (ATG) of both which I can do about 3 reps each of. I used to do a lot of push ups/planks as a kid so that's obviously why my bench is pretty good but man...

IBorBust‎, 01-22-2021 12:02 AM
01-22-2021, 02:32 PM Go to last post
4 711

Aren't isolation triceps exercises just for shaping. Most mass comes from compounds?

One strange thing I noticed about this forum is that people say the bench press doesn't do much for triceps. I had a thread a while ago asking if the triceps are activated more in flat, decline, incline or overhead. People were just saying focus on your chest/shoulders and don't worry about the...

Liberal3lite‎, 01-12-2021 09:37 PM
01-13-2021, 01:16 PM Go to last post
12 872

Back Day... Controlled w/ Squeeze vs Bang-it-out

Hey guys, Just had a decent back day. Its my third gym sesh in three days, so I was feeling a little fatigued. Rest day tomorrow for sure. I noticed that many back workouts can either be done very controlled, with 1) minimum trunk movement and a squeeze at the end or 2) leaning back,...

804Prince‎, 01-13-2021 02:19 AM
01-13-2021, 12:10 PM Go to last post
14 703

Question Back Pain from Deadlift - Form Check (Video Included)

Hello, would appreciate some help to figure out why I get back pain after deadlifting; pain is about 2 inches above the bottom end of my spine. Height: 172cm (5'8"). Bodyweight: 70.5kg / 155lbs Deadlift weight in videos: 89kg / 196lbs Video of a few sets: youtube /watch?v=yq_DGZGYMa4 It...

SpagetCat‎, Yesterday 12:52 PM
Today, 02:05 AM Go to last post
4 257

Talking Beginner looking for tips

Hi ladies and gents I'm a beginner when it comes to gym... been going on and off (2 months tops) for years and am wondering what is the best way to gain leg muscle and calf muscle as these just dont want to grow on me 😅. I currently run 2 miles every other day (18mins) just for fun and if...

Ali090695‎, 01-21-2021 09:15 PM
Yesterday, 03:55 AM Go to last post
10 806

Bench press unrack help.

Any tips to improve or strengthen the unrack? I keep finding that my unrack is weak and causing me to have a harder time with lifts. For example I just hit a 265lb 1rpm PR but on the first attempt I failed b/c my unrack caused me to be unstable and week. I don’t know if it’s shoulders or what but...

Lizzy3200‎, 01-12-2021 02:47 PM
01-12-2021, 08:17 PM Go to last post
3 470

Benchpress to Squat Ratio

Hey guys, I’ve noticed my bench press to squat ratio seems a bit weird. I feel like compared to my squat I should be benching more. Here are some bits of info I’m ~162lbs / ~73kg Bench: 235 (recently) Squat: 390 (probably around 365 rn tho) I can clean 280, if that means anything. What...

Mitchellvdn‎, 01-13-2021 04:45 PM
01-13-2021, 09:48 PM Go to last post
4 708

Best way to train for mass?

I was wondering what the best way to train for mass is? More specifically my pecs and upper body would I have to lift heavy and lower reps of lighter and higher reps or a good in between? Thank you very much.

JustinSmith52‎, 01-16-2021 01:07 AM
01-17-2021, 10:20 AM Go to last post
5 809

Best Way to Work the Tear Drop, Inner Quad and Inner Calf

Long story short, I've had problems with my tear drop being far too weak in the past and now from doing Muay Thai it seems the outside of my quad and calf are far FAR stronger than the inside, pulling my foot out and causing knee pain. This is only on my left leg, my right is fine. I need to...

neondevil‎, 01-19-2021 03:52 PM
6 641

Best workouts for the best Biceps, Chest and Abs

what is the best workout

sebmorelli05‎, 01-07-2021 11:56 AM
01-11-2021, 05:52 AM Go to last post
22 1,703

BFR Training- Any input for those who do it or have done?

Just wondering if anyone has any feedback on blood flow restriction training? I've seen it on a few videos and considering trying for a bicep and/or calf workout? This site ( has an article on it...

ezra76‎, 01-06-2021 05:27 PM
01-08-2021, 04:58 PM Go to last post
9 1,142

Box or low bar squats after knee surgery?

Back in November I had my knee got scoped to clean out some cartilage fraying, my ortho said she thought it was pretty minor and should heal fine (I had it done because insurance covered it 100% and I got a cheap PRP treatment in my quad tendon while I was out, without the insurance that would have...

ChunkerFish‎, Yesterday 11:19 PM
Yesterday, 11:19 PM Go to last post
0 157

Break from the gym

What’s up guys, I’ve been working out for the last 2 years non stop with no real off time. I’d say one day a week I would take off. I’m always on edge. I snap at things I don’t normally care about. I didn’t even know what anxiety was and now I have it. I know the gym is the cause of all of this...

Throwinheat‎, 01-19-2021 09:16 AM
01-20-2021, 01:02 PM Go to last post
9 729

Building Abs

Hi All, I'm curious if sit-ups are good for building abs, I'm not looking to lose body fat and that's not what my question is, I just want to know how good sit-ups really are for growing abs. Thanks, Kris

kris715‎, 01-18-2021 03:34 AM
01-22-2021, 07:40 AM Go to last post
10 1,376

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