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Forum: Exercises

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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
640 1,439,483

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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09-29-2020, 05:50 PM Go to last post
780 1,048,658

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: 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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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
494 776,898

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
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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
240 556,587

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
0 148,194

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
200 Pages
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10-26-2020, 05:58 PM Go to last post
5,999 672,008

Best way to minimize forearm usage during curls

In terms of bicep isolation: Monday - Wide Grip EZ Curls, 3x12 Thursday - DB Hammer Curls, 3x12 The Wide Grip EZ Curls definitely use my forearms more than the Hammer Curls. I've tried bending my wrists down slightly, and that does help a little. My form is pretty strict, but my forearms...

schoolstrength‎, 09-28-2020 10:56 PM
10-11-2020, 04:58 PM Go to last post
19 2,914

banded pullups

I can do 10 pullups unassisted and with good form. If I do 4 sets to near failure the rep numbers are something like 9, 8, 7, 6. I felt this was adequate rep numbers for volume and have been doing weighted pullups but haven't progressed well on them. I never could feel my back while doing pullups...

grey27‎, 10-08-2020 08:13 AM
10-18-2020, 01:20 PM Go to last post
21 2,711

Training 100% Every Week?

Always used to go right till failure on the last rep of my compounds. I was under the impression that your face should be red and about to explode or you weren’t making gains. Recently a friend has told me to not go so heavy every workout so I can make faster progress. Is this legit and I’m...

BulkingIsHard‎, 10-07-2020 01:37 PM
2 Pages
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10-11-2020, 03:04 PM Go to last post
30 2,602

Does touch and go bench = bouncing the bar?

https://www.youtube.com/watch?v=fq3q6UHIfQE When I do the bench press, I try to keep my feet planted to the ground and keep my upper back tight. I was testing out my maxes and I could do 145 lbs for a double. I noticed that my reps go by really quick. Are these necessarily "bouncing the bar" or...

Odifududix‎, 10-01-2020 01:56 PM
2 Pages
1 2
10-07-2020, 02:41 AM Go to last post
30 2,591

Need squat advice...

Hey everyone, I have had issues with high bar squats for years it seems. I have tried every single cue you can think of and I cannot seem to feel "right". My knees always feel janky despite them not caving in when I reach below depth depending and ascending on the way up. I recently have tried...

jonjonx5‎, 10-09-2020 02:07 PM
2 Pages
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10-20-2020, 04:05 AM Go to last post
30 2,535

Anyone (with a decent chest) swear by DB chest fly?

The internet seems mostly in agreement that DB flys are not good because 1) shoulder injury risk 2) strength curve #1 should be manageable if you keep some bend in the elbow and use controlled form for higher reps #2 I get, but even the bench press itself has a strength curve that is hardest...

VTLifts‎, 09-29-2020 11:34 AM
10-07-2020, 10:18 PM Go to last post
21 2,360

Favorite Arm Workout?

I have arms day tomorrow and I was wondering what everybody's favorite workout is? I do a dumbbell only regiment, so I'm pretty limited. But I would say concentration curls are my favorite.

Bedubs123‎, 10-18-2020 02:36 PM
10-28-2020, 10:22 AM Go to last post
21 2,209

How effective are squats for lower back & calf gains?

I've been told varied information about this need it cleared up

Hoxton12‎, 10-09-2020 02:01 PM
10-15-2020, 02:23 PM Go to last post
14 2,127

Exclamation Rant: Do What Works For Your Body

I figured this'd be a better place than the misc to post this for the sake of keeping things on topic rather than letting this turn into a troll fiesta. I've seen and experienced this myself too many times. People getting chronic aches/pains, nagging injuries that just won't go away, lack of...

Ironface‎, 10-14-2020 10:30 PM
10-18-2020, 07:33 PM Go to last post
23 2,036

anyone had success with calf growth?

what frequency and exercises have given you the best results?

omoruwii‎, 10-12-2020 01:21 PM
10-17-2020, 09:48 PM Go to last post
15 1,927

Form check high bar squat

Can someone advise me on my squat Form. I am doing fierce 5 novice. I am stuck at 70kg weight for squats . I do 65 kg in this video. I might be going for a deload for my back squat. My rdl is already 80 kg and seems easy to progress. My front squat is now 60kg *5. I am on a lean bulk but my body...

chillz88‎, 10-14-2020 01:27 PM
10-25-2020, 12:01 AM Go to last post
11 1,887

Went up by 2.5kg on squat now I'm 8 reps short

Hi guys, ok so I went up in squats after getting 32 reps in 4 sets (105 to 107.5kg) now I am about 8 reps short, is this normal? I know I may be short by a bit as it is heavier but 8 reps seems a lot considering it is only 2.5kg increase

themorganator4‎, 10-16-2020 02:21 AM
10-27-2020, 07:47 PM Go to last post
9 1,880

Angry Bench/Dumbbell Press Difficulty.

Hello, Can someone explain to me how it's possible to flex your ass, while pushing into the ground with your feet, arching your back while also keeping shoulder back and down. Even with no weight I can barley hold it together, I shake and can't focus on the weight/exercise. I find myself...

xXGreenXx90‎, 10-08-2020 08:23 PM
10-12-2020, 09:15 PM Go to last post
9 1,649

Does incline bench help your flat?

I have been stuck at 135 lbs for a couple months now on my flat bench; would switching to incline BB bench for a while help get me past my plateau? Deloading the weight and adding in extra volume from accessories (i.e. Incline DB, Hammer strength machines, tricep work) didn't help at all getting...

JuniorSaint99‎, 10-18-2020 05:51 PM
10-22-2020, 10:08 AM Go to last post
20 1,638

What’s the lowest rep range you train in

I personally begin my workouts with a compound movement such as a barbell press, free weight rows, or squats in The 6-8 rep range. I’m more focused on size than strength, but still want to emphasize progressive overload on those movements which is why I feel that that rep range isn’t too low but...

doubletake11‎, 10-15-2020 07:18 AM
10-18-2020, 11:03 AM Go to last post
17 1,595

OK, why is my bench not improving??

I know I’ve made a thread about this before, but I need this answered. My bench won’t go up. I have: - Been eating more - Training hard - Benching 1-2x week - Analysed and tried changing my form Nothing is working. This is just barbell bench btw. Everything else is going up. I think I...

SnipeItLikePro‎, 10-10-2020 08:57 PM
10-11-2020, 07:45 PM Go to last post
23 1,588

Lifting exercises that are low impact on wrists

I was diagnosed with carpal boss or bone overgrowth on my left wrist, which started acting up when I did heavy overhead shoulder presses and flat bench. I realize now my terrible form grip did not help either. Was told to rest it and keep it in a brace until the pain goes away, which I plan on...

ahf86946‎, 10-15-2020 01:38 PM
10-23-2020, 05:20 AM Go to last post
7 1,563

Do I lose weight or weigh train?

I'm 23 years old and 5'11. I have a scale that measures these things and I'm not sure how accurate it is but the numbers are: Weight: 180 pounds 25% Fat BMI: 27 Muscle 41% Water: 55% I have a lean build and I have a belly, chubby face, moobs. I just don't know whether to lose weight (if...

TiernOIE‎, 10-11-2020 01:22 PM
10-14-2020, 01:52 PM Go to last post
12 1,522

Exclamation Don't you think training for boxing is counterintuitive?

It's not like bodybuilding or general weight lifting where if you train really hard at it you get desired results. But with boxing it's train too hard you get slow. I don't even mean being very muscular, I mean the results you get from a few months of training. It makes your punches feel really...

Saiyan300Warior‎, 10-08-2020 10:12 PM
10-12-2020, 09:13 PM Go to last post
10 1,480

Bodyweight triceps extensions

Are these a good exercise for the long head of the triceps? I am talking about the version where the bar is low, and you are facing the ground with your arms up kind of over your head. You hold the bar and extend your elbows. That's basically like an overhead triceps extension? Correct? With a...

360365LAWS‎, 10-11-2020 10:14 PM
10-15-2020, 10:08 AM Go to last post
7 1,475

Talking How to lose weight fast!!!

Hi! Can you help me to hit my goal I weight 100kg I want to weight 65-70 If you can please recommend me some exricises.

Tumas1234‎, 10-16-2020 08:07 AM
10-21-2020, 08:03 AM Go to last post
5 1,468

Weak Squat Question

For background, I am 52 and started lifting in May. So I’m a beginner. I am using Fierce 5 and enjoy it a lot. My lifts have all gone up, while in a calorie deficit. I’ve lost 30 pounds (still sitting around 28% BF, so I have more to go) I know that my lifts cannot continue to increase in a...

damacl6‎, 10-01-2020 08:26 AM
10-05-2020, 08:51 AM Go to last post
16 1,363

Bodyweight Chest Exercises for muscle mass

Hey, I am new to this forum. My name is Ivan, it's nice to meet you guys. Due to the pandemic, I have had a hard time hitting the gym. My uni gym only offers 45 minutes a day daily, with pre booking. I am looking to subscribe to a local gym that doesn't require pre-booking but that's quite hard....

LilBr00mstick‎, 10-01-2020 01:18 PM
10-04-2020, 09:53 PM Go to last post
11 1,362

Why some people look bigger but are the same strength as me?

I’ve been noticing for a while that a lot of the guys in the gym (especially guys on the bigger side), don’t lift that much more than me, yet they’re far bigger. I’m 5’11”, 178lbs at 12-13% bf. These guys weigh a lot more at a similar height but with 18inch arms. The thing is, when I pay...

SnipeItLikePro‎, 10-05-2020 11:56 PM
10-07-2020, 08:02 AM Go to last post
10 1,347

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