Forum: Exercises

Evening fellers, my working set is currently 82.5kg 3x8. With this volume would I be able to hit a 100kg 1RM? I’ve used 1RM calculators and they all put me around 102-105, but think it would be useful to get advice from people with experience too.

Im currently running an upper and lower split, 4 days a week. My rest days are Wednesday, Saturday and Sunday. My aim is to lose body fat (although add muscle where possible). I have an indoor fitness bike and wonder what would be the appropriate intensity to start with (and progress to) if i...

Those are the 2 main leg movements of my leg day. I do 4 sets of 15-20 for each. I wanna train them very hard and very close to failure. Around rep 13 it starts getting really hard and I even shout a little around the last 4 reps (sorry to my fellow gym colleagues, but I really suffer lol). ...

At the start of each rep, I notice my chest rises (not abdomen) a bit regardless of how much I focus on using my lats to pull the bar (i.e pulling with elbows). It is completely involuntary yet I manage to pull the bar to it's full ROM. At the end of the rep, my torso "returns". Is this necessary...

I mainly just do bench with occasional incline and OHP as my main pressing exercises. I'm able to bench 165 lbs but I've never actually did decline bench. Is there any reason to do this exercise? I mostly lift for fun with the added bonus of strength gain, though I am not into competing in any...

I am not into powerlifting/bodybuilding in particular; just lift for fun and the benefit of muscle gain. The incline DB press is my favorite pressing movement and I was wondering if there was any issue with making it my primary push exercise. I train full body 3x a week and I plan on doing this...

For whatever reason my back doesn’t grip well to the texture of my commercial gym’s bench. I can be doing my sets as normal yet after 4 reps I end up accidentally hitting the pins with the bar because my torso was slowly sliding up. Any tips to avoid this?

One strange thing I noticed about this forum is that people say the bench press doesn't do much for triceps. I had a thread a while ago asking if the triceps are activated more in flat, decline, incline or overhead. People were just saying focus on your chest/shoulders and don't worry about the...

Hi there. New to the forum, was just wondering if someone here have got experience fixing atp along with kyphosis through weightlifting here? Im working on it myself currently, got mine from bad sitting positions over many years, so curious if anyone had any sucess recipes or something similar....

Hey guys, Just had a decent back day. Its my third gym sesh in three days, so I was feeling a little fatigued. Rest day tomorrow for sure. I noticed that many back workouts can either be done very controlled, with 1) minimum trunk movement and a squeeze at the end or 2) leaning back,...

So I’m thinking about going back to heavy barbell rows for a while, after previously focusing on chest supported rows and seated cable rows. I do them from the floor, deadlifting the bar then lowering to the start position. I do them with a slightly wider than deadlift grip, Yates-style with a more...

Was recommended to use this exercise to strengthen the rhomboids and improve posture. Is it best to perform this exercise on a flat or incline bench and whats the difference between these 2 variations?

Any tips to improve or strengthen the unrack? I keep finding that my unrack is weak and causing me to have a harder time with lifts. For example I just hit a 265lb 1rpm PR but on the first attempt I failed b/c my unrack caused me to be unstable and week. I don’t know if it’s shoulders or what but...

Hey guys, I’ve noticed my bench press to squat ratio seems a bit weird. I feel like compared to my squat I should be benching more. Here are some bits of info I’m ~162lbs / ~73kg Bench: 235 (recently) Squat: 390 (probably around 365 rn tho) I can clean 280, if that means anything. What...

Everyone will like to train their shoulder because you will look stronger and good in every outfit.

what is the best workout

Just wondering if anyone has any feedback on blood flow restriction training? I've seen it on a few videos and considering trying for a bicep and/or calf workout? This site (bb.com)actually has an article on it...

I have a set of dumbbells ranging from 5 to 50 pounds. Is a pair of 50s a waste of time for trying to build muscle mass? Am I better off going to the playground and doing calisthenics? (decline push ups, pull ups, chin ups, dips, etc.) I've been doing incline presses, bent-over rows, rear...

I am a 5’8 133 pound female and my gym has recently shut down due to covid once l again :/ I just invested in a pull up bar and have only gotten 4 reps for pull ups/chin ups. I usually do like 5x4 and pause at the bottom. Same goes with dips. Since these two compound exercises are pretty still hard...

Whether it be dumbbell or barbell, I notice my left shoulder joint seems to ache every other rep I do; even if it something incredibly light like 65 lbs. I don't seem to have such issue with machine variants. If my main goal is hypertrophy, would the OHP be necessary? Lately I've been throwing...

Ive been training for 3 years and currently do 26 sets of chest and back each week, and my back has been progressing in both size and strength but my strength hasn’t improved much at all for chest. I know I am eating enough so I’m thinking about dropping to 22 sets of chest and do: Flat bench...

I'm wondering how unusual this is. After two years of consistent weight training, I weigh around 170lb and the most I've squatted for 5 reps is 154lb. Now I could probably do that weight for 7 reps with good form, but I haven't progressed past it yet because doing it for 4-5 sets and I'm...

Hi, What puts least pressure on elbow joints: close grip or diamond push ups please? Thank you in advance! Best, Stephanie

Wondered whether it made a difference and whether doing it sitting without a back rest coud result in bad form or injury?