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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
40 Pages
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1,170 205,656

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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01-14-2019, 06:52 PM Go to last post
765 728,538

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
240 253,998

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
494 468,136

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
718 470,544

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
556 548,138

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 1,114,271

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 68,822

Weak Bench Press / No Progression

For about a month now I’ve had a max barbell bench press of 75lbs for 3 reps. However, I’ve been able to progress on both the machine pec fly (from 40lbs for 5 reps to 60lbs for 5 reps) and dips (going from needing 61lbs of assistance to 40lbs of assistance). I can feel my chest working in both...

tiffany090‎, 01-16-2019 07:20 AM
Today, 06:41 PM Go to last post
10 468

5’8 100lbs and 16

I’m a guy who’s 16, 5’8 and about 100lbs. My BMI is around 15.04. I eat about 2,500-3,000 calories everyday, which includes 1,600 calories of serious mass gain shakes, my school lunch and around 3 peanut butter sandwiches a day + other snacks. Maybe some chick fil a too. I do bicep curls of 20lbs...

2a10re‎, Today 05:48 PM
Today, 06:03 PM Go to last post
3 75

Deadlift form - help please - bad back pain

Hello, really need some help with my deadlift. I've been deadlifting for around 18 months, I got my form down to an OK level and then didn't check or concentrate for around 8 months. I deadlifted 170kg for 1 and have got really bad back pain, I decided to film myself and realised my back was...

cosm0‎, 01-07-2019 03:28 PM
19 544

Is this a good Hypertrophy Rep range ?

I was recently told by a new friend who’s going for personal training in college that this set/rep range was good for hypertrophy ? 30 seconds to 1 minute break each set Set 1: 25 reps Set 2: 15 reps Set 3: 15 reps Set 4: 10 reps Set 5: 8 reps

WhenUrSalty‎, 01-15-2019 09:31 PM
Today, 04:21 PM Go to last post
12 508

chest depth not width?

My chest seems very big from the front because its really wide but from a side view it doesnt come out too much..what exercise is best for building depth not width? thanks

lifter1991‎, 06-16-2008 04:44 PM
17 6,380

Still get sore after every workout

I've been seriously working out for about 2 years now, but I still get sore after every workout. I know this isn't normal. Can anyone offer any possible explanations as to why this is?

kevintran502‎, 01-11-2019 01:05 PM
19 962

BW to rep-set ratio Squats

I'm 160 lbs. Average fitness. What would be good weight for strengthening my legs for squats? How heavy should I lift for how many reps for how many sets? Is there a golden rule for BW to lifting weight for squats?

ForrestG100‎, Yesterday 10:36 PM
6 228

Lifting with a hernia?

Hey guys I'm new here. I've been googling around for an answer to my question but didnt come up with anything so I thought I'd ask the experts. All threads I searched were about post-hernia surgery.. Just recently I noticed a small soft lump in my lower abdomen/groin area. So I called the nurse...

Draft212‎, 12-09-2009 10:42 AM
15 1,645

Post Gain abs by doing this exercise for 1 minute everyday.

Well I am still waiting to do my plank.Today I focuss on my favourite plank.Its called Mountain Climber.I have set a goal to do it 1minute everyday. The mountain climber plank is the best for abs.

Lubosi‎, Today 06:14 AM
Today, 07:19 AM Go to last post
2 152

re increasing your height in your 30s

Is there a way to increase my height 4 or 5 inches or so with stretching or some other form of exercise and/or health supplements at age 32? I'm about 6'1 or 6'2 a mesomorph more or less but want to be 6'6 or 6'7..Thanks for any feedback..

leif573‎, Today 01:54 AM
Today, 07:18 AM Go to last post
3 167

Thumbs up Cut or bulk

I’m 6’1, 211lbs (18% body fat) & I’m skinny fat like love handles with stomach fat/lower back fat but I have decent size arms (size 15s) but my question is should I Cut or Bulk up, I have neck fat and face fat also so overall I’m not trying to look like the rock but I want to get kind of big/lean.

ScottyGains‎, Yesterday 08:42 PM
Today, 06:53 AM Go to last post
2 223

Post Deadlifts & Planks

So I have two questions, but I wish not spam the forum with two threads so I'll condense them here. First one is that I can't do deadlifts because I live in a duplex and my neighbors can't stand the noise. Would Power Cleans and/or Good Mornings be a decent substitute in the meantime until I move...

SpeculatorSam‎, Today 03:22 AM
1 132

Question My right shoulder is smaller / lower/than my left

I am facing this problem since 5 or 6 months & i know several other dudes are facing this problem . I have never had any shoulder injury . My right lat looks smaller too i thought this is bcoz of right shoulder being smaller . I am skinny(60kg) this thing is easily noticeable on me . I think my...

KhalNayak209‎, Yesterday 08:26 PM
Today, 03:58 AM Go to last post
1 212

Training every day

Hello there! I'm 24, 87kg/185cm training almost 2 years 4-5 times per week for 1-2h, but I've never really trained like every single day. Is it okay if I will start training every day? I'm aiming for GAINING muscle mass. Actually I am training for the 4 days already (no rest days) and I don't...

Chiyz‎, Yesterday 10:18 AM
4 248

Pain in feet during calf raises?

During calf raises I don't tend to feel much till the 8th set and after (I do 12 reps in total) but on the third set after that 8th rep instead of feeling the awful pain in calves people say they feel I just feel painfully burning sensation in my foot, I don't know if it's from bone or muscle....

Stevo756‎, 01-16-2019 12:46 PM
Today, 12:58 AM Go to last post
2 222

RANT: R.I.P. Tyrbolift

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

chazzy1864‎, 06-23-2016 11:38 AM
153 Pages
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Yesterday, 11:28 PM Go to last post
4,573 369,084

Exclamation Row form

Hi! There is something to change or the barbell row is ok? Here is a video

Niahz‎, Yesterday 10:52 PM
Yesterday, 10:52 PM Go to last post
0 119

Trying to lift a PB deadlift

Hi guys, I know this is a stupid question. Just want to hear your thoughts. So I want to see what I can deadlift next week. At the moment I exercise with 90kg, 3x8. What do you guys think I should attempt. Ps. I do have a personal trainer, this is just for curiosity.

Deonvz‎, Yesterday 01:39 PM
Yesterday, 06:36 PM Go to last post
2 175

Which is a better leg exercise

kJpXnh8fEvQ Love this video here, but I'm wondering which of these two will transfer over to the barbell back squat more, the zercher squat, or the Barbell Hack Squat? I suppose the benefit of the zercher would be that it'd act as active recovery for the back and biceps, but would definitely be...

SpeculatorSam‎, 01-16-2019 05:32 AM
Yesterday, 02:56 PM Go to last post
10 478

Bigger belly after working out

Wassup! I have a little bit of fat on my stomach (not too much) and I heard that if I’ll work out my abdominals, that it builds muscle under the fat and that my stomach will be bigger, instead of burning the fat and build muscle. I’ve got the same question about the butt. I’ve already got a...

unseasoning‎, Yesterday 12:21 AM
Yesterday, 12:16 PM Go to last post
3 308

Lower Back fatigue during deadlift exercises.

Hey guys, I've trying to get better at dead lifting and getting my form down. I have been practicing and also started to do stiff legged dead lifts for my hamstrings. I noticed in these movements my lower back fatigues fairly quick. Its not like lower back pain its just tired from all the stress on...

novak6991‎, 01-16-2019 07:56 PM
Yesterday, 12:12 PM Go to last post
5 301

Arrow 1 muscle group per day or multiple as a early intermediate

Just wanted to know if it's better to train 1 muscle group per day with 7-9 exercises with 3 sets of 10 -12 reps or 2-3 muscle groups per day with less than 5 exercises per muscle group? .... I'm a early intermediate or you can say just a late beginner ...

Nyseldias‎, Yesterday 11:19 AM
Yesterday, 12:02 PM Go to last post
2 253

Advice for starting up again after long hiatus + unique health issues

First, the stats in my sig are grossly outdated (from 2-3 years ago) but my weight hasn’t really changed, so I guess I’ve spent the past three years mostly “de”-comping. For conservatism, I’d probably start with 60-70% of those numbers for my 1RM. That being said, should I start up again on a...

rdy1107‎, 01-14-2019 04:59 PM
Yesterday, 11:24 AM Go to last post
1 202

Legs problem.

Wish to skip to the short story? ^^" just scroll down bellow it's highlighted in blue. Basically the main problem the whole lower leg becomes really tight where it's insanely hard to run, usually i continue running with the normal pain of like the last 5 mins etc of a workout,/run to improve. but...

MrGrizzlyBear‎, 01-16-2019 08:46 AM
Yesterday, 10:20 AM Go to last post
5 295

Need some expert advice

Full body routine works best for me and my schedule. I have 2 days off in between workouts; work 24 then 2 days off, and repeat. An upper lower routine does not work for my schedule. I’m interested in a full body mass routine, if possible. Can I do a full body routine with heavy weights/low reps...

Medic303‎, 01-16-2019 10:50 PM
Yesterday, 08:57 AM Go to last post
1 291

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