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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 10:59 AM
22 Pages
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03-30-2018, 05:12 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 08:02 PM
27 Pages
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11-18-2020, 06:20 AM Go to last post
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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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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
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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 09:10 AM
17 Pages
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05-21-2018, 05:08 AM Go to last post
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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
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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 11:41 PM
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10-17-2018, 10:05 AM 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
0 158,482

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
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Yesterday, 05:33 PM Go to last post
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Weight Vest = bigger traps/tone on muscle??

i plan on getting a 50-60lb weight vest..before we even talk about work outs would my body adjusting to the extra weight over time make my traps and shoulders bigger??? since its holding extra weight..and pretty much a lot is around trap area what are the benefits of doing push ups with weight...

Kogama‎, 06-19-2011 02:51 PM
12-21-2020, 09:51 AM Go to last post
12 9,101

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 3,467

How much weight should I be lifting? Goals?

So I've been doing the fierce 5 program. I'm also on a cut, but I am trying to gain strength. I don't know what my goal should be in terms of how much weight I am lifting, but I am a beginner, so here is what I am curious about. Are the weights I am lifting good? Average? What should I aim for? ...

AdamFrostburg‎, 12-23-2020 09:00 AM
2 Pages
1 2
12-29-2020, 10:57 AM Go to last post
31 3,166

If you could pick 3 back exercises....

A vertical pull, a horizontal pull and a lighter upper back exercise, what would they be? Mine would be: Vertical=Straight arm pulldown Horizontal=Chest supported row machine Upper back=Band pull aparts

BeginnerGainz‎, 11-29-2020 06:49 PM
12-21-2020, 09:53 AM Go to last post
28 2,941

Exercise to Boost immune system

I love doing activities to keep myself healthy and fit, I need to boost my energy! I am wondering which is a more effective exercise to boost your energy, Running? Weights or simple as body weight exercise or Maybe High intensity workouts?

happy06maker‎, 11-17-2020 10:30 PM
12-22-2020, 01:33 AM Go to last post
7 2,625

Getting upper abs with rib flare?

I have mild Pectus Excavatum but my chest looks fine as I've worked on it a lot. however, my upper stomach extends beyond my chest because of rib flare from it. Is there any way for me to get a six pack with my ribs messing my stomach up? I'm currently at 15% bf trying to drop down to 10-11ish so I...

SuperTune‎, 10-11-2013 05:48 PM
12-21-2020, 05:09 AM Go to last post
5 2,320

Quad imbalance/leg extension replacement

I get that asymmetries are normal to an extent, but I feel as though I’m watching the disparity between the size of each of my outer quads get more extreme by the week, and I’m trying to figure out exactly what’s doing it. I already do single leg leg press and strength is about equal on both...

Xpiro‎, 12-14-2020 06:57 AM
12-21-2020, 07:46 PM Go to last post
17 2,089

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 2,054

is direct trap work necessary for beginners?

so the program I'm following doesn't include direct trap work, I want to build them but is it necessary to include them or are they already hit fairly hard on other lifts?

CheekyCuntt‎, 12-29-2020 05:08 PM
01-02-2021, 09:30 PM Go to last post
21 2,042

How important is unilateral leg training?

Title. I’ve started playing around with rear foot elevated split squats and single leg presses myself but as always, I’m interested in seeing everyone else’s opinion on the subject.

BeginnerGainz‎, 12-31-2020 10:51 PM
01-06-2021, 03:01 PM Go to last post
15 2,026

What’s a respectable lift?

So in you’re opinion what’s classified as “strong”, “impressive”, or respectable? I might be a bit strict in my opinion, but I’d say 315lb on bench, ~455lb squat and maybe ~500lb on the deadlift (don’t have a very strong opinion on that one) is that point for me where I can claim “I’m really...

Lizzy3200‎, 12-31-2020 11:48 PM
01-05-2021, 11:08 AM Go to last post
17 1,893

Does Skiing work chest/push muscles?

Skiing is definitely a leg workout, back too for stabilization (lats are sore). But I'm wondering if I should be hitting the gym for a few sets of bench / flies, bc my chest doesn't seem sore at all. Do you guys think skiing is enough of a workout to maintain chest? Ik pectoralis is involved in a...

alec935‎, 12-24-2020 11:32 AM
12-29-2020, 11:02 AM Go to last post
11 1,891

Question Pull-ups - what makes difference grip or how wide ?

Hello, i have a question. I want to alternate my pull-ups and i dont know what is better. What makes the most difference in muscles that are working, the style of the grip (pronated/supinated/neutral) OR the width of pull-up (narrow, shoulder-width, wide) ? I know im working back and arms at every...

Trineu‎, 01-03-2021 10:01 AM
01-09-2021, 09:30 AM Go to last post
15 1,890

Doing leg press + leg curls on days where my back isn't fully recovered?

Hello everyone, I mainly lift for hypertrophy and recreational purposes. Due to life circumstances, I typically just do full body workouts 3-4 times a week and focus on compound movements with a bit of rear delts, abs, and arm work thrown at the end (think Fierce 5 but with minor changes to rep...

metallick‎, 01-02-2021 11:19 AM
01-03-2021, 07:06 PM Go to last post
26 1,818

Home made equipment

Given half the world are in and out of lockdowns and gyms are constantly opening and closing, does anyone create their own dumbbells and excersize equipment. I was looking online and apart from a lot of places (U.K.) being out of stock of weights, they’re mega expensive at the minute Curious...

Bridean38‎, 12-23-2020 05:00 PM
Yesterday, 09:26 PM Go to last post
15 1,800

Push-ups AND planks?

My friend is excited to be doing planks and suggests that I try them. But I already do 150+ push-ups every other day, holding my back straight when I do them. Is there something I would gain from planks that I don't get from my push-ups?

peterinwa‎, 12-03-2020 11:03 PM
12-21-2020, 09:46 AM Go to last post
13 1,794

Gym closed. I have a 20lb and a 35lb dumbbell. How to make the most of it?

Obviously curls, hammer curls, concentration curls, tricep extension, skull crushers, side laterals, one arm shoulder db press. Any others?

Steel260‎, 12-10-2020 04:09 PM
12-21-2020, 09:35 AM Go to last post
7 1,787

Low rep, weighted exercises for 6 pack abs?

I've been working out consistently now for almost 2 years and have learned to truly enjoy almost every exercise. Except abs. I want a 6 pack and am prepared to put in the work, but would MUCH prefer to train them similar to other muscle groups. That is, weighted low rep (8 to 12) excercises as...

ShadowJeep‎, 12-05-2020 01:02 AM
12-21-2020, 09:54 AM Go to last post
8 1,780

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 1,757

Junk getting in the way of BB shrugs

How are you supposed to do barbell shrugs without smacking your cock/balls on the way up? I find it rather annoying. Suggestions?

InPhase‎, 12-09-2020 07:34 PM
12-17-2020, 07:37 AM Go to last post
9 1,754

Should I worry about my outer and lower pec as newbie?

Hi Currently running the reddit PPL program, I've added an extra 3 set of chest flys on the machines because I felt like chest wasn't being hit enough. I am now considering swapping out the fly for a decline bench press or for dips. I am basically lacking in the lower and outer pec right now. ...

5foot5Manlet‎, 12-27-2020 09:03 PM
12-31-2020, 01:15 PM Go to last post
11 1,754

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 1,683

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 1,654

Stability ball leg curls suck

In the best of ways. I can leg curl 200 lbs for reps but 20 total reps in 3 sets of SBLCs absolutely trashed the back of my legs and left my magnificent glutes fried. If anyone wants a secondary posterior exercise to do and hasn’t tried these yet, give them a go.

BeginnerGainz‎, 01-03-2021 11:30 AM
01-09-2021, 02:20 PM Go to last post
8 1,530

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