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Forum: Exercises

Post questions about specific exercises here.

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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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10-17-2018, 09:05 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
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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
27 Pages
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09-28-2021, 04:32 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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05-21-2018, 04:04 AM Go to last post
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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
21 Pages
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02-25-2018, 06:13 PM 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 09:59 AM
22 Pages
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03-30-2018, 04:12 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 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 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
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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

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

Struggling with my weekly workout routine

Hi, I used to be a very active person in my younger days, but in the mid 20s I was plagued by disease which I came out from years later. But not entirely. Now I'm in my mid 30s and a bit overweight. Which I don't mind all that much, but I'd be quite happy with loosing 10kg. In the past 10 years I...

AntGi27‎, Yesterday 06:09 AM
Today, 06:39 AM Go to last post
4 227

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

Isolation ab exercises recommendations?

I've always been lazy with training abs. Compound movements that target the core hasn't really helped grow my abs at all, so I'm looking for isolation exercises to do. Are there ab exercises that are more effective than others that I should incorporate into my program?

blue4123‎, 09-16-2022 07:36 AM
09-28-2022, 06:38 AM Go to last post
11 839

Bench Press Plateau 95lbs

Hello. I've been training pretty seriously since last april or so but up until this summer I was doing a very bad program as well as was in a calorie deficit for most of the time so I understand why I didn't make much progress at first. However now I'm in a surplus and doing StrongLifts 5x5, seeing...

BusterBossJR‎, 09-28-2022 05:35 AM
09-30-2022, 11:42 AM Go to last post
19 655

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

RANT: R.I.P. Tyrbolift

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

chazzy1864‎, 06-23-2016 10:38 AM
228 Pages
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10-02-2022, 05:49 PM Go to last post
6,839 975,458

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 Give me the best bench progression for beginner

So I got my bench to 185 lbs or 135x12 reps but I've been stuck the past 3 weeks,so should I run some bench program or continue to add weight when I hit 5 reps on my first set cause that's what I've been doing and suddenly I'm stuck,dumbbell press went up from 50s to 60's for 6-7 reps squats and...

Darkseidd21‎, Yesterday 05:20 AM
19 598

Website/App to give stretches

Does anyone know any good websites/apps that give you specific stretches to do post workout based on what exercises you do? For instance, you put in leg press, leg extension, dumbbell lunges, and standing barbell calf raises and it shoots out 4 lower body stretches that will target the specific...

DMcM64‎, 09-28-2022 07:33 PM
09-30-2022, 06:26 PM Go to last post
3 343

How many pushups can you do?

I just completed a wellness assessment at my gym, with caliper bodyfat measuring and a few other basic tests, one of which was to see how many pushups you can do. I went into this fasted (though I'm not sure that makes a big difference) and was able to do a total of 39. That was honestly lower than...

EliKoehn‎, 09-06-2022 06:24 PM
10-02-2022, 11:10 AM Go to last post
22 1,902

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
5 672

IPF changes bench press rules to disqualify extreme arches 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 1,499

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

How much weight can I reasonably expect to deadlift without injuring myself?

I'm natural. This week I am hoping to pull a 3.13x bodyweight deadlift, but there has been uncertainty in me because I don't know how much weight I can safely pull as a natural without causing serious injury to myself. I know that this uncertainty will prevent me from giving it my all when the day...

erigni‎, 09-29-2022 04:08 PM
10-01-2022, 05:57 PM Go to last post
13 640

Could this squat-caused back pain be due to muscle imbalance?

I have some pain in the right side of my lower back. It usually doesn't hurt unless I'm bending over for a while, or I'm squatting (it's the worst while I'm re-racking the weight). I don't get the pain doing any other exercise, and I didn't begin to feel it until I began squatting on the heavier...

erigni‎, 09-15-2022 03:43 PM
09-28-2022, 04:01 PM Go to last post
17 1,193

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

How many exercises/variations do you use in your program?

What is too much? Should I repeat an exercise at least once a week? Or can I use more variations? I think I use too many, especially for the posterior chain and arm isolation, because I like a lot of them and I don't want to give up on them. Bb stiff dead, hexbar rdl, I also would like to get...

jaxqen‎, 09-16-2022 03:49 PM
09-27-2022, 07:03 PM Go to last post
7 726

Overrated & underrated

It applies for everything: exercises, movements, programming, type of weights, nutrition, supplements and so on... Stuff that work well or not that well for you. For me: Overrated: - cable stiff arm pulldowns; I noticed it is a popular exercise, especially for people who believe back =...

jaxqen‎, 09-26-2022 04:59 AM
09-27-2022, 08:19 PM Go to last post
14 853

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 5,737

Question Chest shape

So I work my chest in a variety of exercises, mixing up BB Bench, to Dumbbells and cables. But I've noticed the lower edge of my pecs seem to be outer dominant (as in, I lack size in the centre lower part, which gives a sagging/drooping look towards the outer edge), what's the best way to work the...

Jimbob_squarepants‎, 09-16-2022 11:28 PM
Yesterday, 11:47 AM Go to last post
4 661

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

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 1,083

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

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