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Forum: Exercises

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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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
0 206,814

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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02-25-2018, 06:13 PM Go to last post
615 1,109,842

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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03-30-2018, 04:12 AM Go to last post
640 1,624,374

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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05-17-2018, 03:35 AM Go to last post
553 1,039,782

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: http://www.exrx.net/Lists/Directory.html http://www.bodybuilding.com/exercises/ Q: Should I use a full body...

VoxExMachina‎, 09-05-2009 03:46 PM
24 Pages
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05-21-2018, 04:04 AM Go to last post
718 949,209

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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05-21-2018, 04:08 AM 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
9 Pages
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10-17-2018, 09:05 AM Go to last post
240 707,020

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
27 Pages
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09-28-2021, 04:32 AM Go to last post
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Small lats

I have always had fairly large traps and now that I am getting a bit bigger they are looking overdeveloped compared to my really small lats. I believe my traps are over working when I am hitting back/lats, as I am not correctly able to engage my lats. So my question is, what exercise/s will best...

jose24034‎, 09-04-2022 11:45 PM
09-05-2022, 12:03 PM Go to last post
6 630

Unhappy I'm doing lateral raises wrong?

I think I'm doing lateral raises wrong (and front raises). I've been working out for about 10 months but I don't think I've been seeing much shoulder progression. Currently I use 15.5KG (34.17lbs) on my shoulders but I don't actually reach the top of my shoulder line. O___ < what they do | ...

captainavery‎, 08-30-2022 12:48 AM
09-06-2022, 02:02 PM Go to last post
15 1,117

Question Linear Progression

What is the consensus on only adding weight to one side of the bar? I’m talking 1-2 lbs Otherwise the jumps can be quite big on isolation movements. I’d switch the weight from side to side each set

KelevraSoldier‎, 08-31-2022 05:42 AM
09-08-2022, 09:03 AM Go to last post
5 616

What’s up with my right shoulder?

I get a fairly agonizing sharp pain accompanied with a clicking sound whenever I’m fully extended at the bottom of a pull up (pronated or neutral), top of a lat pulldown, and top of an OHP. I’ve felt it during skull crushers with an EZ bar too tho that’s not been as common. Chin ups with hands...

Xpiro‎, 09-06-2022 05:22 PM
09-09-2022, 12:03 PM Go to last post
6 525

Time between exercises

In an article from the site, you said what is the best time between sets (30-90 seconds for hypertrophy). What is the best time between exercises (like shoulder press and bicep curl, for example)? Does it matter if I combine two exercises in a superset?

cohenran‎, 09-09-2022 01:39 AM
09-09-2022, 12:44 PM Go to last post
2 472

Question Difference between leg presses that are horizontal,45 degrees, etc?

Do they target different parts of the legs? I'm specifically curious about the 45 degree leg presses, horizontal leg press with a horizontal back pad, and a horizontal leg press with an upright back pad.

ericchxng‎, 09-09-2022 03:06 PM
09-09-2022, 03:42 PM Go to last post
2 491

Dumbell Pullover

What muscles does this typical target more? Chest or Back? Or is it useful to use for both? As in a full body workouts where your doing 10-12 sets per week on best and chest you can do this exercise and say do 4 sets but it hits both so your Woking 14-16 sets for back & chest?

Walker147‎, 09-09-2022 09:34 AM
09-09-2022, 09:22 PM Go to last post
17 880

Best stretches for calves?

I do a lot of calf raises but they always feel very tight the next day and makes it a bit difficult to straighten my legs fully without feeling some mild discomfort. I used to have the same problem with biceps after doing curls if I didn’t stretch afterwards. Are there specific stretches for...

Upperlower‎, 09-10-2022 05:47 AM
09-10-2022, 11:25 PM Go to last post
9 778

How many dog lifts can you do?

The last time I tried (42 years ago) I could do 10. 10 is kind of a pointless number, since there are 2 other variables. Your weight and the dogs weight. So I developed a dog lift standardized formula. (dogs weight/your weight) x repetitions = doggie score. For me, it would be (80/125) x...

paulinkansas‎, 09-11-2022 07:14 AM
09-11-2022, 07:14 AM Go to last post
0 516

Switched to Lowbar Squat, bench press affected

So I just switched to lowbar squatting yesterday, and all went well except a bit of soreness in the wrists the next day. I was able to hit 105kg 3x5 on bench my last session, but today I only hit 5, 3, 2 on each set respectively... A massive loss in strength it seems. I felt much weaker the day...

xzythe‎, 09-11-2022 07:36 AM
09-11-2022, 10:07 AM Go to last post
2 598

Back ache after doing bodyweight squats

Usually only 20 reps is enough to trigger this ache later in the day. The pain is not felt until I jump or run/jog which induces a light feeling of pressure on my lower spine with every step/bounce. This is the second time, except the 1st case of squat induced back ache was even lower, just...

T150‎, 09-10-2022 04:42 AM
09-11-2022, 12:47 PM Go to last post
5 578

If you've taken time off the gym, should your first day back be a full body workout?

I only took 4 days off so I should be okay (right?), but when taking off less than 2 months, should you first day back just be a full body day to allow blood flow and avoid DOMS after future workouts?

SANTAN14‎, 09-05-2022 02:05 PM
09-11-2022, 07:42 PM Go to last post
4 994

Bench press limits.

What is possible to bench naturally? More specifically, what is possible in terms of body weight percentage and/or weight class. I recently hit 290lb @ 147lb BW and my preconceived notions of what was possible kinda fell apart. 290lb didn’t feel like a wall, but a stepping stone. There is still...

Lizzy3200‎, 08-30-2022 07:48 AM
09-12-2022, 01:40 AM Go to last post
9 1,147

Dominant arm muscles smaller than non-dominant

Ok folks this is a head scratcher for me. I understand that muscle size/shape is not a guarantee of strength, because my left traps and triceps are noticeably larger than my right (dominant). Oddly the biceps are the opposite but not by much, which seems normal to me. Although, my left...

BadGaskets350‎, 09-12-2022 06:09 AM
09-12-2022, 06:28 AM Go to last post
2 541

Squatting with Hallux Rigidus and other Feet Issues

New to lifting and I'm doing Strong Lifts 5x5 but I have several feet issues that I want to sort out while the weight is light. Since it's more than one issue it's been hard to figure out what I need to do, so if anyone has advice on any or all of these issues, or articles and links that show how...

lfrmoore‎, 09-11-2022 12:25 PM
09-12-2022, 06:26 PM Go to last post
3 653

Let's talk.... Chest (BB Bench vs. Dumbells vs Weighted Push Up's)

What do you guys prefer for your chest pressing movement? I don't know if it's because I am triceps and shoulder dominant, but it seems the BB Bench doesn't do a do good job of hitting my chest and is not that great for hypertrophy for me. Does anyone else agree? Perhaps me being shoulder and...

25catfishperday‎, 09-12-2022 05:19 AM
09-13-2022, 08:00 PM Go to last post
12 1,050

Four day split recommendation

Hey all, I wanted a recommendation for a split that would fit in this schedule: Monday: Tuesday: Thursday: Friday: I remember seeing a split with different levels, and intermediate was exactly like that. I prefer free weights over machines, so that has to be considered.

GH5lhan05hO5GXs‎, 09-14-2022 04:27 PM
09-14-2022, 06:19 PM Go to last post
3 626

IPF changes bench press rules to disqualify extreme arches

https://barbend.com/ipf-bench-press-rule-change-2023/ This seems like a good change actually. Trying to reduce RoM as much as possible just for the sake of adding weight always struck me as a little artificializing in trying to manipulate the lift as much as possible for that end. It makes sense...

EliKoehn‎, 09-11-2022 08:48 AM
09-15-2022, 12:28 PM Go to last post
24 1,500

Compound Lateral raise

Hi all, First post here, I had a dig around the forum and the net but couldn't find much useful information. I am curious about lateral raises, extending all the way above your head, like a snow angel if you will... or the motion you would associate with a jumping jack/star jump. All I can...

andrewmurray86‎, 09-15-2022 04:53 PM
09-16-2022, 01:33 PM Go to last post
7 827

What are your favorite types of sets?

So... what are your favorite types of sets? What kind of sets do you include in your workouts? 1. straight sets - same weight, same number of reps 2. down sets - lowering the weight, same number of reps 3. drop sets - lowering the weight without rest 4. myo-reps - same weight, very short...

jaxqen‎, 10-28-2021 12:51 PM
2 Pages
1 2
09-18-2022, 06:07 PM Go to last post
31 5,739

Question Do you ever Follow Dr Mikes SFR Stimulus to Fatigue ratio rule?

SFR stands for Stimulus to Fatigue Ratio, a term coined by . SFR refers to the ratio in which an exercise produces hypertrophy adaptations versus how much fatigue it generates. An example of an exercise with a bad SFR would be someone who performs the bench press to build the pecs and who doesn't...

Samskihero‎, 09-16-2022 03:09 PM
09-21-2022, 04:12 PM Go to last post
19 1,015

I only do leg extensions for quads and leg curls for hams. Is it enough?

Hi there. Just started lifting 6 months ago, but i only started caring about my legs like 2 months ago. I have a home bench, barbell, dumbbels, its pretty much a home budget setup. My bench is set up with a leg extension and leg curl accessory. I dont aim to be a pro bodybuilder nor a...

polcsek10‎, 09-17-2022 09:39 AM
09-22-2022, 07:09 AM Go to last post
29 1,548

Losing Strength Between Sets (First Post)

Hey, everyone. New here. First post. Beginner lifter. Quick question. From what I understand, longer rest periods between sets (2-5 minutes) is optimal for building strength whereas shorter rest periods (30-90 seconds) is optimal for hypertrophy. If this is incorrect, please correct me. I'm...

Smodular‎, 09-16-2022 02:33 PM
09-22-2022, 07:23 AM Go to last post
10 1,009

Struggling on my chest

Hi everyone, I'm seeking some advice here. I'm pretty new to working out (4 months in), I've made some fairish gains and all but im really struggling to get my chest activated. I feel like I'm using good form and not ego lifting but very rarely do I get a chest pump and there's probably been once...

jsmith22ga‎, 09-20-2022 07:31 AM
09-24-2022, 08:05 AM Go to last post
21 1,085

Form Check: Barbell Curl

d6K7DMlm3YQ I'd say this looks pretty clean from the standpoint of just being a standard barbell curl, although not perfect of course. For it to be a "strict" curl (which I'm not claiming), what would need to be different? For instance, I thought that a proper strict curl required the elbows to...

EliKoehn‎, 09-22-2022 10:21 AM
09-25-2022, 03:48 PM Go to last post
5 674

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