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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 09:07 PM
16 Pages
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Yesterday, 10:14 PM Go to last post
462 71,828

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
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Yesterday, 10:13 PM 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
8 Pages
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06-18-2017, 09:20 AM Go to last post
216 138,725

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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06-06-2017, 04:02 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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06-05-2017, 04:21 PM Go to last post
480 347,357

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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06-01-2017, 11:47 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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06-01-2017, 03:55 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
25 Pages
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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 38,928

Smile Booty

Looking for new great booty workouts. I'm naturally slim but after having 3 children everything has changed. I feel like I've exhausted all exercises to my knowledge to build my glutes and legs. Anybody got some tried and true workouts for dat booty? Cheers!

Shelifts77‎, 06-23-2017 12:47 AM
Today, 07:41 PM Go to last post
17 420

HIIT training question

I am looking to make some endurance in my running. I am training to take a performance PT test and even though I can hit the required numbers when I push myself I would rather be able to hit the number with ease. I have been told by many people the best way to prepare for the test is to run a...

Alan21‎, Today 04:43 PM
Today, 06:41 PM Go to last post
3 60

Deload calories

So I read the sticky here about deloads in overall and I've decided to have a week with the same 4 workouts but with 50% of my usual working weights. Is that okay if I ate 300-400 calories less than my maintenance during this week? Or that would be a bad idea because of the risk of losing LBM?

LioRiX‎, Today 12:52 PM
Today, 06:40 PM Go to last post
5 81

squat position question

I have a question on the different variations of the squat, particularly the low bar and high bar. My question is other than the position of the bar is their any benefits to one over the other? I am partial to the high bar squat but it seems many people push for the low bar squat.

Alan21‎, Today 03:43 PM
Today, 04:32 PM Go to last post
3 63

Bigger Triceps?

Know of any good workouts that will Increase tricep size?

jbuckner7‎, Yesterday 04:41 PM
Today, 04:00 PM Go to last post
10 232

Advice needed on my chest workout

I'm relatively new to all this, been working out for a year or so and have created my own workouts for each muscle group through research and recommendations. I seem to be developing really well with my arms, shoulders, back, legs and abs and am happy that I am doing it right. My chest however I am...

jonezy84‎, Today 06:10 AM
Today, 03:57 PM Go to last post
11 185

Shaky Knees on Bench Press - How to correct?

I started learning about leg drive while doing bench press a few days ago. I've been trying repeatedly but I feel like my lower body keeps wanting to scoot up and off the bench and that my feet feel like they're just floating and not solid to the ground. Almost like I wish (I'm not going to of...

merl227‎, Today 01:59 PM
Today, 03:55 PM Go to last post
2 98

Squatting to/past parallel problem

Male 29, 5 11 (7 ft, 9 inch reach) working on my vertical jump. Standing vertical is around 26 inches, two leg jump 30 inches and one leg jump around 32 inches. I have always had trouble with squats due to my long femur and not so much flexible lower body. I have worked on both static and...

mertalisera‎, Today 12:12 PM
Today, 03:54 PM Go to last post
1 103

How to workout side delts with impingement ?

Hi, I just want to know what would be the best, or at least the least bad, exercice to work out side delts if you have impingement ? I know that ideally it would be better to fix the impingement with rehab before working out again but i'm in the case of chronic impingement that doesn't seem...

shou‎, Today 01:13 PM
Today, 03:49 PM Go to last post
2 97

What do lunges do for the quads that squats, presses and extensions don't?

What can lunges do for the quads that you can't get from a combination of squats, leg presses, and leg extensions? I know lunges really bring the pain for some reason, maybe its coz of the high reps they are usually associated with. Any reason to include these in a bodybuilding routine if I...

The Brotherhood‎, Today 07:48 AM
Today, 03:41 PM Go to last post
5 122

Unhappy How long to take bench from 187 to 220?

A month and a half ago i benched 85 kg(187lbs) at 128 lbs(58 kg).It wasn't really hard for me to hit it considering i was pretty fatigued from previous sessions.I have been lifting for apprximately 8 months and lately i have been using a 6x/week push pull legs split(done 2x a week),with 1 rest...

FilthyBill‎, Today 11:26 AM
3 92

Question Check my bench press form at 90kg 200lbs. Thanks

Hi, I asked for you guys to critic my form a couple months ago, it was clear i wasn't going low enough. I dropped the weight and practiced my form. Here is my previous and new form. Please let me know what you think/areas i could improve on. Thanks Old form: https://youtu.be/8EQVwlUfOzs New...

basketballer99‎, Today 12:06 PM
2 111

Deadlift Form; grip problem

Hey guys so today I did 3x5 Deadlift with 100kgs, normal grip, failed on the last set after 3 reps. This was the first set: https://youtu.be/K_RbRjA2FRg Anything to improve? Also, it was really hard for me to keep it im my hands (grip), and I'm afraid of using alternate grip because it...

LioRiX‎, Yesterday 08:30 AM
12 267

Maximum weight on key lifts not increasing

I'm sure I'm not the first guy with this complaint. When I first started lifting both size and strength were rapidly increasing so I must have been doing something right. But then everything just stopped and all I've been doing is mostly maintaining for 2 years. I increase a lift slightly, I...

davethewarrior‎, Today 10:11 AM
7 126

What does swimming do for you?

I've taken up swimming for 6 months now and lately I've started to wonder about the way swimming affects your muscles. I know swimming is fantastic cardio, and though it won't build muscle it does make your entire body work a little, but to what extent? Say you have a decent amount of muscle,...

raul693‎, 06-23-2017 10:27 AM
Today, 12:25 PM Go to last post
8 1,854

Sumo Deadlift Form Check

Hey guys, I was just wondering if I could get some feedback. This was my first time doing a sumo deadlift, I've always strayed away from any type of deadlift due to a lower back problem. When performing I still felt my back doing a lot of the work, so I was wondering if I did anything wrong. ...

asianboywonder‎, 06-17-2017 10:54 AM
4 254

Bench Press Question - push with your heels into the floor?

I've never followed a work out program. I'm going to be starting mark rippetoe's 5x5 strength training program soon. Right now I'm learning how to properly bench press. I watched the 18 minute long video on youtube but I don't understand what it means to "push with your heels into the floor." I...

merl227‎, 06-22-2017 02:48 PM
Today, 11:38 AM Go to last post
17 377

15 min Cardio everyday

Hello everyone, I currently at 13.8% BF and cutting for almost 2 months, I'm aiming for 9-10% BF to start a new bulk, so what do you guys think of 15 min power walking everyday? I've been doing cardio 5 days per week and my weight and BF is dropping and I'm kinda getting some muscle while...

dannyesh‎, Today 07:20 AM
Today, 11:02 AM Go to last post
8 208

Gym noob

Im a gym nooby its my first week and I'm trying to do bicep curls. However everytime I try one of the two things happens. Eaither I cant pull the dumbel above half way up or second I don't feel the burn when I bring it up and rotate it. I don't even lift heavy im very skinny and so I lift 10-12.5...

AriyaNz‎, 06-14-2017 06:31 PM
5 363

Internal Hemorrhoids & BodyBuilding

Hi all. I'm just 18 Years and having Hemorrhoids (Piles) problem and probably I'm in stage-2. The people who are aware would know a Skin tag is coming out from anus. I had searched few posts from this Forum in google and found some useful information's. But I want to ask some questions to the...

FrescoEnjamul‎, Yesterday 11:07 AM
3 163

Strange sighting at the squat racks

Was at the gym the other day, doing my routine as usual. Noticed something odd as I was looking for a rack to use. There was a guy doing a standing press, but he was using a mixed grip. First time I really saw anyone try it, and then later as I was going to the dumbbell rack, I noticed the same guy...

TheShadowMan‎, 06-23-2017 01:39 AM
2 243

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
104 Pages
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3,111 201,581

going to camp for a week. how should i maintain my body?

Ok. So. I'm going to boy scout camp for a week (gay, right? well **** you cuz I'm Eagle, that looks really good for the rest of my life). I'm bulking atm, and I've been putting on weight pretty steadily. I lose weight easier than I gain weight. At camp, I can really only guarantee eating like a...

reecedaniels01‎, Yesterday 07:21 PM
4 153

My shoulders are slanted. How to fix them?

Hello, I've been working out for a few years, doing all kinds of shoulder exercises that target the front, side and back, but have never been able to develop nice looking shoulders. They have a weird slant and look small and weak in general, with not enough muscle "on top". See attached image. Is...

jrw2‎, Today 01:40 AM
3 158

Initiating the pull-up

Ok, I can do negatives without any problems. I can do assisted pull-ups using a wide band with little effort at all. I use a different type of assist and can to three in a row. I have done one chin-up. Still, when I attempt an unassisted pull-up, I get very little. I can't translate, muscle...

kim59‎, 06-23-2017 07:22 AM
9 309

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