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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 10:07 PM
46 Pages
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11-15-2019, 04:40 PM Go to last post
1,357 344,063

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
26 Pages
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09-30-2019, 12:39 AM Go to last post
777 870,070

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
240 378,593

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
494 596,416

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
718 602,411

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
556 680,377

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 1,257,175

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
615 756,575

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 98,993

Face pulls form

My rear delts have been lacking despite doing rear delt raises with dumbbells twice a week. So i decided to implement seated one arm cross cable lateral raises and also face pulls at the beginning of my work out (priority principle method) I never did face pulls however and they're not in any...

backinthegymbro‎, Yesterday 01:47 AM
Today, 10:14 AM Go to last post
11 820

Do lat pulldowns have to touch your chest?

I am able to pull with 70 lbs atm but I can only pull a few inches below my chin. I heard that it is best to let the bar touch your chest, yet pulling below my chin is enough to feel a stretch in my lats. Is this sufficient enough?

Azkrak‎, 08-11-2018 08:48 AM
5 1,181

Pull ups vs. pull down cable

I have switched from lat pull downs to assisted pull ups. My reason is that there’s no cheating, no torso bend to help. I do multiple grips to hit all the back. Much better results. Still learning after 40 years in the gym.

jdesey‎, 11-16-2019 09:53 PM
Today, 06:26 AM Go to last post
6 599

Is it spine soreness or muscle soreness (upper back, hex-bar deadlifts)

I only do 4 lifts and i do them about 9 out of 10 days. One set every 2 hours all day. I just lift to keep healthy at my desk job. Hex-bar deadlifts with 250 lbs and weighed pull-ups with 50 lbs on Olympic rings (plus dips and incline dumbbell press). The upper back soreness only presents...

stevor22‎, Yesterday 09:02 PM
1 201

watching bench press bar

when I bench press I keep my eyes on the middle of the bar as I lower it. this causes my head to come off the bench a little bit. then when I press it I drive through my feet put my head back on the bench and look up at the ceiling and visualize reaching for it or throwing the bar through the roof....

Lizzy3200‎, Yesterday 07:02 PM
Yesterday, 08:23 PM Go to last post
3 279

Lumbar Pain from Deadlifting?

Hi. So I was deadlifting about a week and a half ago and was tired during the workout. Me being the idiot that I am, I deadlifted 315 for 5 reps, with poor form as I simply did not have enough energy to maintain good form, where the second half of the rep would be me dragging the bar up my legs...

inpain234‎, 11-16-2019 05:54 PM
Yesterday, 07:01 PM Go to last post
5 535

Knee pain and lower body exercises

Hi all! I've been experiencing some knee pain lately. The pain isn't strong, it's more of a dull pain that is always in your awareness, but doesn't bother you that much. It runs in the family, from maternal as well as the paternal side. Both my grandpa and my dad had knee surgery, while my mom can...

Elaol‎, Yesterday 08:00 AM
Yesterday, 02:21 PM Go to last post
1 383

Deadlift form

Hello all, As the title says, I would like you to check my deadlift form. I started Boring but Big this week and did Deadlifts for the first time in 1.5 years. Weight in the video is quite light, 70kg (152lbs), using 20kg (45lbs) plates (the biggest in my gym). Youtube link: ...

rpedrosb‎, Yesterday 11:56 AM
Yesterday, 01:40 PM Go to last post
2 316

Red face Different muscle group everyday without off day

I have a three months of full body workout experience and i am about to start bulking so i decided to do bro-split.I am able workout every single day and im really passionate about bodybuilding.If i do a bro-split without off days would i be able to recover my muscles ? Age:17 Height:6''2...

crovy‎, Yesterday 07:50 AM
Yesterday, 12:40 PM Go to last post
2 401

Shoulder blades feel different from one another

Hey first time poster here just wanted to ask a question for some recommendations amd advice. I just recently started working out again after about a 10 year break (I'm 30 now) and I've noticed that my right shoulder blade feels different than my left almost all the time. When I do bench press I...

trappy11‎, Yesterday 02:27 AM
Yesterday, 02:58 AM Go to last post
1 437

Bench press: alternating strength and hypertrophy

What’s up community? I’ve got a problem: my bench press has plateaued for 2 months. Taking a week off didn’t help, and traditional volume deloads never help me break through plateaus either. I’m on Viking’s Bare Bones upper/lower, so the volume is pretty high. I’ve been progressing relatively...

Xpiro‎, 11-16-2019 12:13 AM
Yesterday, 01:10 AM Go to last post
11 839

Question Which drop sets variant would you recommend?

Hi all. I'm facing an issue with my chest workout: due to personal preference as well time constraints, I would prefer to have only 1 "pushing" excercize in my chest workout (which I pair with the back because I enjoy working with opposite muscles rather rather than pairing with triceps)...

matteomacc89‎, 11-16-2019 12:52 PM
11-16-2019, 05:31 PM Go to last post
5 540

Weak Shoulders! Shoulder Pain during Incline Bench and regular Bench?

Hey! I warmup when I gym with some biking for 10 min and some pushups, also I do bench without weights for 1 set of 10 reps. Then however, when I do my real sets, my left shoulder always get in huge pain during the pushes. I do 4 sets with 8 reps and my shoulder pain is whats holding me down,...

Zuovi‎, 11-12-2019 02:41 AM
11-16-2019, 01:35 PM Go to last post
11 1,455

Best exercises for the long head tricep?

My long head tricep lacks size and i want to train it more/better. I was wondering what exercises are best for this one specifically. Personally i was thinking weighted dips and close grip bench press, but simply because they're more of a mass/compound exercise. I don't know if they are the...

backinthegymbro‎, 11-16-2019 08:51 AM
11-16-2019, 12:56 PM Go to last post
9 677

Lower Back Pan After Suspension Training Workouts

Hi, I purchased a Demyos suspension training strap and I installed it to a pull-up bar. After training with it, I have a mild lower back pain which continues 1-1.5 days. Then fades. I shoot videos of my moves and see some arch sometimes in my back. I am trying to control it. And I guess getting...

Simre‎, 11-16-2019 12:15 AM
11-16-2019, 12:51 PM Go to last post
3 588

Not making progress on bench press

I’ve been lifting for just over 1 month and I haven’t been able to lift over 60KG yet I can squeeze out 3/4/5 reps with 60KG on my LAST set I usually lift 50KG for 4 sets of 10-12 reps (15KG on each side of the bar) The bar weighs 20KG right? I don’t have a spotter and would prefer to not...

LawrenceValenti‎, 11-14-2019 07:44 PM
11-16-2019, 12:39 PM Go to last post
10 1,057

Lower back pain after legs?

Hey guys. So i hit legs really hard yesterday. I am sure that I didn't break my form, but idk. So i have this lower back pain today like right where my ass meets my back and it only occurs in very unique stretch positions. Its like a tightness kind of pain. Is it possible that after hitting legs...

richv24‎, 11-11-2019 01:32 PM
11-16-2019, 10:26 AM Go to last post
3 1,234

Bulking with Hypertrophy Calisthenics

Hello all, Im new to this sight but definitely not new to working out and need help. Im about 140Ibs and am starting a bulk, Im at about 8-10% bodyfat and I need help with my routine. I do weighted calisthenics and cardio mixed in with some classic weights and am wondering, should I continue this...

tanman520‎, 11-15-2019 03:36 AM
11-15-2019, 04:09 PM Go to last post
3 750

Beginner Legs

Do i need to do squats if i do deadlifts 3x a week, bike up a giant hill to the gym 3x a week (burns like hell in the quads), and run 2x a week?

Hannesioo‎, 11-10-2019 02:29 PM
11-15-2019, 01:23 PM Go to last post
5 1,257

Smile Ideal squat weight for women?

Hi everyone! So I am a 20-year-old female, currently at 5'8 and weighing 131 pounds. I am currently bulking as well to get to 145. Basically, about 4-5 weeks ago I started adding squats into my routine. As of Tuesday, I was able to squat 125 pounds for 3x3 and am gonna try to increase the reps to 5...

AL459‎, 11-14-2019 08:59 AM
11-15-2019, 11:51 AM Go to last post
7 983

how to do dips/chin ups weighted without belt weight?

Hello, I was wondering how to do weighted dips/chinups without a weight belt? that is, I can't figure out how to put the dumbbell or weights between the legs at the beginning.

baboyako‎, 11-08-2006 05:01 AM
11-14-2019, 09:28 PM Go to last post
17 15,589

Upper chest, collarbone pain

Hey, guys! I have searched the internet and this website thoroughly, but just can't find anything on this phenomenon, hence my new post about it here. When I start doing incline chest press, whether with barbell or dumbbells, I will over some weeks of training get this strange discomfort in...

evgeny1991‎, 11-13-2019 09:19 PM
11-14-2019, 09:12 PM Go to last post
2 905

600-pound deadlift in 2 months

Hi all. I started deadlifting 2 months ago and just pulled a 600-lb deadlift yesterday. I have never deadlifted before 2 months ago and am excited and also a bit scared about my rapid progress. I weight 210 pounds and am around 14% body fat. I am natural and have never used steroids or any...

f22fighterpilot‎, 11-12-2019 12:43 PM
2 Pages
1 2
11-14-2019, 01:23 PM Go to last post
31 2,488

Squat form help

I have recently just started squatting. I tried to research online but otherwise I am self taught. I decided to record myself with light weights. I think I have some problems with my form. Does it look like I have some butt wink? How would I go about fixing it? Is it ok to still go light but with...

CoryJWil‎, 11-12-2019 07:06 PM
11-14-2019, 10:18 AM Go to last post
5 1,155

Question Quantity or Quality?

The title might seem untrue to the question. But lets say during the course of 1 year two people have been working out every day, the first person destroys the muscle and on some days he cant lift because of soreness, but the second person only does small amounts of reps throughout the day...

12rep‎, 11-13-2019 04:15 PM
11-14-2019, 10:12 AM Go to last post
6 1,028

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