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Forum: Exercises

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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 08:02 PM
27 Pages
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11-18-2020, 06:20 AM Go to last post
782 1,090,260

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
718 815,226

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 1,480,297

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
615 975,155

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
0 158,542

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
556 901,897

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
240 595,222

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
494 816,560

Cool 100kg bench reachable?

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.

hazzadakilla‎, 01-02-2021 12:10 PM
01-06-2021, 11:19 AM Go to last post
15 1,656

Advice for cardio

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...

PixelFive‎, 01-13-2021 06:44 AM
6 583

Am I going too light on my leg press and pendulum squat?

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). ...

AndyBendy‎, 12-29-2020 04:38 AM
12-29-2020, 04:46 AM Go to last post
2 851

Any issues with chest rising for T-bar/Chest supported rows?

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...

metallick‎, 12-26-2020 08:29 PM
12-27-2020, 12:42 PM Go to last post
5 861

Any reason to do decline bench over flat?

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...

metallick‎, 12-10-2020 11:24 PM
12-18-2020, 02:41 PM Go to last post
14 1,758

Any thing wrong with making incline DB press my main pressing movement?

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...

metallick‎, 12-22-2020 10:59 PM
12-23-2020, 03:43 AM Go to last post
4 942

Anyone else have troubles “slipping upwards” on the bench press?

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?

Odifududix‎, 12-26-2020 02:22 PM
12-28-2020, 04:29 AM Go to last post
6 1,038

Aren't isolation triceps exercises just for shaping. Most mass comes from compounds?

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...

Liberal3lite‎, 01-12-2021 09:37 PM
01-13-2021, 01:16 PM Go to last post
12 779

Atp and hunched back

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....

sidfraistid‎, 12-21-2020 05:58 PM
12-22-2020, 01:47 PM Go to last post
1 941

Back Day... Controlled w/ Squeeze vs Bang-it-out

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,...

804Prince‎, 01-13-2021 02:19 AM
01-13-2021, 12:10 PM Go to last post
14 677

Barbell rows before leg day?

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...

BeginnerGainz‎, 12-23-2020 04:11 PM
12-24-2020, 11:16 AM Go to last post
7 1,013

Bat wings - incline vs flat

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?

Zefyre‎, 12-21-2020 03:33 PM
12-21-2020, 06:23 PM Go to last post
4 785

Bench press unrack help.

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...

Lizzy3200‎, 01-12-2021 02:47 PM
01-12-2021, 08:17 PM Go to last post
3 459

Benchpress to Squat Ratio

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...

Mitchellvdn‎, 01-13-2021 04:45 PM
01-13-2021, 09:48 PM Go to last post
4 447

Best Shoulder Workouts for Building Muscle

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

KH11‎, 12-19-2020 07:26 PM
12-19-2020, 07:26 PM Go to last post
0 315

Best way to train for mass?

I was wondering what the best way to train for mass is? More specifically my pecs and upper body would I have to lift heavy and lower reps of lighter and higher reps or a good in between? Thank you very much.

JustinSmith52‎, Today 01:07 AM
3 164

Best workouts for the best Biceps, Chest and Abs

what is the best workout

sebmorelli05‎, 01-07-2021 11:56 AM
01-11-2021, 05:52 AM Go to last post
22 1,684

BFR Training- Any input for those who do it or have done?

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 ( has an article on it...

ezra76‎, 01-06-2021 05:27 PM
01-08-2021, 04:58 PM Go to last post
9 1,131

Calisthenics vs. Weightlifting

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...

Liberal3lite‎, 12-27-2020 11:26 PM
12-29-2020, 04:56 PM Go to last post
10 1,344

Can I gain muscle with dips and pull ups? (Female)

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...

AbbieDerasmo23‎, 12-19-2020 05:25 AM
12-21-2020, 09:20 AM Go to last post
12 1,098

Can incline pressing replace the OHP for bodybuilding?

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...

metallick‎, 12-13-2020 04:00 PM
12-21-2020, 09:37 AM Go to last post
26 2,055

Chest progression

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...

doubletake11‎, 12-28-2020 06:29 AM
12-30-2020, 04:11 AM Go to last post
7 1,391

Chin up bigger than squat

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...

RapidFail‎, 12-29-2020 03:50 PM
2 Pages
1 2
01-08-2021, 06:45 PM Go to last post
30 3,473

Close grip vs diamond push ups

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

stephaniegalea‎, 01-01-2021 02:06 AM
01-01-2021, 12:19 PM Go to last post
5 1,307

DB Shoulder Press: Standing or Sitting

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

matteo2021‎, 01-14-2021 12:00 PM
Today, 08:34 AM Go to last post
9 457

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