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Forum: Exercises

Post questions about specific exercises here.

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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 03:46 PM
24 Pages
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699 341,663

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
22 Pages
1 2 3 4 5 ... 22
632 908,160

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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749 521,489

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
14 Pages
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04-25-2017, 07:25 PM Go to last post
409 54,399

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
16 Pages
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478 335,220

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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04-22-2017, 07:07 PM Go to last post
547 417,444

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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04-03-2017, 09:29 PM Go to last post
609 486,721

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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03-17-2017, 02:43 AM Go to last post
214 126,688

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 35,722

Proper workout?

Hey! Ive been lifting for about 5 months now and im worried about my muscle gains. Ive tried lots of different routines, workouts, etc. But what has really worked best so far is working out 2-3 muscle groups a day to be able to train the same muscle group twice a week. Now im wondering if anyone...

MidasSandahl‎, 04-03-2017 07:31 AM
9 383

How to reduce belly fat?

I am 26 female. My weight is 260 pounds now. what are the exercise should follow to reduce my weight & belly fat?

nityasharma941‎, 04-13-2017 05:20 AM
8 537

Are These Exercises Okay To Do On The Same Day/Workout?

1)Bent over barbell rows 2)close grip pushups Also... can I throw dips in there, or will I be targeting the same muscle(s)/muscle group?

BarStarzFan‎, Today 02:19 AM
4 126

7 days a week workout.

Hi! Im 21 years old, 168-170 lbs, been on a bulking for over a month now from cutting. Gained 8 pounds since i started. (Mostly water weight, i guess). - Im currently doing a Legs,push,pull routine, 6 days on 1 day off. With 7-9 hours of sleep everyday. School is on vacation so the gym is the...

anjlsnchz‎, Today 09:14 AM
Today, 09:14 AM Go to last post
0 11

Unhappy How to exercise with weak wrists ?

I'm quite skinny and want to gain muscle but I feel my wrists are holding me back. When lifting or doing anything that involves the wrists they start to ache and it always feels the most pressure is on them. They are so damn skinny and it's annoying that I can't do anything about it. Can my...

James9393‎, Yesterday 12:13 PM
Today, 09:08 AM Go to last post
18 225

Unhappy Push Pull Legs Routine OHP Plateau

Hello everyone,male here 16 years old,59 kg,165 cm height,have been lifting approximately for 6 months.For the last 2 months i have been running a Push Pull Legs program,done 2x a week,so 6 workout days a week.I have experienced some nice gains(both hypertrophy and strength wise),but i have a big...

FilthyBill‎, Yesterday 12:29 PM
3 179

Bench Press plateau

Okay so i'm currently experiencing a strange plateau on bench press. Heres a bit of background info: -Running upper lower program: mon tues thu fri (Upper/lower/upper/lower) -Main compound for upper days is bench and lower is squat -eating at a surplus gaining more than fast enough (1-2lbs per...

tomburbidge1‎, Today 06:21 AM
Today, 08:10 AM Go to last post
1 110

How do I know if I'm going too heavy

So today I decided to do my bent over rows with a much lower weight than I usually do, focusing on bringing the elbows back only and squeezing my back, pausing it for a second there. I felt a really tight contraction and felt my back working. However, when I have a heavier weight yet I still...

iso123123‎, Yesterday 05:42 PM
6 172

How much is walking affecting my gains?

I've been training for a while now but my gains seemed to slowed down this year. I eat what I am suppose to eat and I do the correct exercises when I am in the gym. However, my gym is now located 45 minutes walk from my house. I walk there and back everyday, plus a little bit around...

lildutch‎, Today 12:28 AM
Today, 05:51 AM Go to last post
5 185


Hey, I've been having some trouble with my squats lately. Every time I do them, either weighted or unweighted, my knees start to hurt. For my form, I look straight ahead, my feet are flat and I keep my back straight, and I go slowly down and slowly up. I'm worried about wrecking my knees, but I...

TankFan721‎, Yesterday 08:32 PM
5 163

Question 9.8% body fat am I right or wrong?

I am 134 lbs 5'6. I workout 6-7 days a week, working on a new muscle set every day (day 1, biceps/triceps, day 2, shoulders/back/chest, etc.) and have been doing this since about a year ago. I dropped from 195 lbs to my current weight. I do about an hour - hour and a half of cardio per week in...

cedarbaer‎, Today 05:04 AM
7 151

Unhappy What the hell is wrong with me?

Ok , I seriously need some help. No one in the real world has been of any so here I am . EVERYTIME I train legs, and I give it my all(in this case try to) I get uncontrollable jitters, shaky, and my heart is beating insanely fast. like 170 bpm type fast. This can be from something as small as...

Rosexoxo‎, Yesterday 09:10 PM
4 189

How do YOU make it work without the equipment you need?

A lot of us, for whatever reason, can't afford or don't have the room to buy the equipment we want/need to lift, or can't be bothered with a commercial gym membership because it's too far or too expensive. I'm one of these people, and for these reasons, I had to figure out other ways to make do...

sm1ke‎, 04-21-2017 02:50 PM
4 280

Leg Workout after Cycling Class

Considering doing a cycling/spin class and then a leg workout today. Will i be able to move any weight? Or should i just do the class for the variety and do legs in a couple day

xev11‎, 04-25-2017 01:10 PM
5 190

Splits/No incline bench

Hello, I was wondering if I have been hitting every muscle properly and if the lack of incline bench is causing me to miss something. I am working out from home and I have a pullup bar, dumbells, and a flat bench. My current split is this: biceps/back- Bicep curls Hammer curls Cross...

Dees0‎, Yesterday 05:30 PM
Today, 01:41 AM Go to last post
1 133

Handstand Pushups for shoulder workout 50 reps

I originally created this video for my Instagram account so the last 10x got cut off. You don't have to believe me because I still show 40 reps :) This is an alternative to OHP without weights. Handstand pushups against wall. First 20x flat, next 10x elevated to increase range of motion, last...

PhantomMaxx‎, Yesterday 11:05 PM
Yesterday, 11:05 PM Go to last post
0 93

Pullup reps, strength vs hypertrophy

My question is, does the low rep for strength principle and vice versa apply for pull ups as well as other exercises, or just this principle only apply to certain exercises? I can already do decent pull ups with assistance rubber bands and dumbbell rows to help me, however im trying to get to the...

sokyute‎, 01-01-2015 05:45 AM
Yesterday, 10:26 PM Go to last post
10 2,160

Unhappy Deadlift Form, Sumo vs Conventional

Hey guys, I know a few of you might be tired of hearing this question, but I think I might need a more tailored answer than what I could find using the search function. I've been doing Stronglifts, but I don't think I can deadlift conventionally. I've been using Sumo stance. I've been...

e5ofclay‎, Yesterday 03:55 PM
Yesterday, 07:52 PM Go to last post
3 111

Lifting to reduce waist

I am a 39 year old female. Had 2 children. Stay active do about 2 hrs in the gym running and other cardio.. recently got into weights really liking it was wondering if there specific barbell exercises that will help reduce fat in my mid section .. love handles.. idk why there called that.. does...

gemz947‎, Yesterday 07:19 PM
Yesterday, 07:33 PM Go to last post
1 62

Hurt my shoulder today

Felt a discomfort and slight pain on my right shoulder today whilst benching. Thought I would drop the weight so instead of doing my usual 3x5x125kg I dropped it to 100kg and still found it hard...worrying. I proceeded to my next exercise Military press and found no discomfort there. Not sure what...

tommy4life‎, Yesterday 05:22 PM
Yesterday, 05:22 PM Go to last post
0 107

Exclamation Excercise per muscle group

Many people including me if they are on split routine they do about 4 exercises for large muscles but 3 for smaller muscles (For instance: 4 for chest and 3 for biceps) I'm wondering what will happen if I do more like if I did 6 for chest and 5 for biceps?

johnnykhalil‎, 04-25-2017 05:12 AM
Yesterday, 05:12 PM Go to last post
7 279

My squat is a mess

Not as a mess as the deadlift, but I need lots of help, folks. I am doing a 5x5 routine and I do not want to advance if my form is not perfected. Here's my form. Another thing that can't be seen in this video is that my knees cave inward as the...

jotenko‎, 03-17-2017 10:41 AM
Yesterday, 04:15 PM Go to last post
11 820

My deadlift is a mess My form is a mess. I read about the deadlift and see lots of videos, but somehow can't make it when I'm pulling the bar. The form always sucks. Please advise, I need some instructions on this.

jotenko‎, 02-25-2017 06:07 AM
2 Pages
1 2
Yesterday, 04:09 PM Go to last post
55 3,899

What exercise to make oblique bigger?

I tried dumbbell side bend but look like no use.. I dont want hourglass body.

usertag‎, 02-09-2012 09:00 AM
Yesterday, 03:43 PM Go to last post
8 10,653

Biceps hurt DURING workout :/

Yesterday trained Chest and Biceps (Chest first). Biceps were not sore going into the workout and are not sore today after the workout; however, during the workout I had a pretty significant DOMS-like soreness in the biceps especially during preacher curls. It wasn't pain like a tear but just...

austincaa‎, Yesterday 06:31 AM
Yesterday, 03:21 PM Go to last post
1 156

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