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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 10:07 PM
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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
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11-07-2018, 06:58 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: 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
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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
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05-21-2018, 05:04 AM 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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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
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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
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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 65,435

I am have serious trouble putting on muscle

Hi guys, my name is Bryan. I was trying to get some help how to put on muscle. I am really proud of myself because I recently cut out sugar out of my diet. The only sugar I get is 2 grams a day from a multivitamin. I have increased carbs to 400 grams a day Protein is about 250 grams a...

Bryan444‎, Today 07:13 AM
Today, 07:52 AM Go to last post
6 106

Best way for abs? Went from 160 to 136 still no abs?

hello, so im 5"3 I used to weigh 160lbs and cut a lot since july I generally eat 4-6 times a day still hungry on a deficit. chicken/tilapia, asparagus, and broc also spinach leaves as salad no dressing, sugar or anything. Im still at 16% body fat no idea how being I cut so much weight. I go to a...

Adv212‎, 11-15-2018 12:15 PM
13 512

Weak glutes and legpress

My physio advised me that my glutes are weak and hes doing ultrasound tens therapy upon me.He is making me leg press and hamstring curls and do some quad strengthening doing 20kg plates on each sideand so its 40 kg leg press of 10 reps and i just wanted to know whether am i actually weak...

captainsbody‎, Yesterday 06:01 AM
8 288


would it make sense to start your deadlifts with one ortwo sets deficit deadlifts to fire up the system?

Marly1988‎, Today 02:43 AM
Today, 02:51 AM Go to last post
1 123

Lost a lot of strength on squats suddenly

- Squatted 195 two weeks ago for 3x5 - Since then, I've tried squatting a few times and have lost a lot of strength. Today I tried squatting and could barely do 185 twice. I deloaded to 175 and that still felt challenging. - Weight has actually increased slightly. I've gained a pound in the past...

kezzz223‎, Yesterday 05:38 PM
Yesterday, 09:17 PM Go to last post
3 169

Tricep exercise question.

So reading another thread about tricep exercises,it got me thinking about an exercise which I do ,but apparently misunderstood to work the triceps, online however it says biceps. That is a lying reverse cable curl. So you basically lie on your back,cable at your feet and with palms facing...

Sqweebo‎, 11-15-2018 08:26 AM
Yesterday, 09:00 PM Go to last post
3 275

Lower back injury - should I give up deadlifting?

Around 4-5 years ago I sprained my back picking up a heavy garden slab (of all things). I think I twisted as I picked it up. It was really sore for days afterwards, to the point where I struggled to get out of bed (once I was up and about it was OK, but it would kind of seize up if laying or...

MrCarrot‎, 11-15-2018 07:53 AM
Yesterday, 08:36 PM Go to last post
4 292

Is floor press as effective as bench?

Are floor presses as effective as bench presses, does one work your chest more than the other?

Stevo756‎, 11-15-2018 09:16 AM
Yesterday, 08:33 PM Go to last post
5 370

Unhappy RDL slowly destroying my shin

I’ve looked around and scraping your shins seems to be super common with deadlifts. But when I’m doing RDL, the top of my shins and the bottom of my knees is getting hammered. I have a sensitive bump at the top of my shins 24/7 now. As I come up from the rep, the bar does go up my shin,...

DreadPir8‎, Yesterday 12:56 PM
Yesterday, 08:10 PM Go to last post
12 230

Sharp knee pain

Hey guys, first time posting on the forum, fairly new to bodybuilding but making a good steady amount of newbie gains. So last week I was doing squats, doing my warm up set and everything was going good. Cranked up the weight and started squatting down and I get this sharp pain in the front,...

tj3298‎, Yesterday 05:19 PM
Yesterday, 06:48 PM Go to last post
3 140

Should I up the deadlift or improve form first?

Hey guys, I've started doing deadlifts around 9-10 months ago (total workout time: 1.2+ years), when I was 62 kg (135 lbs) BW. Currently, I'm at 90kg (200 lbs) BW and yesterday I tried 100kg (220 lbs) deadlift for the first time for 6 reps, but I felt like I could go for little more: Video...

ShellRox‎, 11-14-2018 02:50 PM
Yesterday, 04:29 PM Go to last post
12 428

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
150 Pages
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Yesterday, 02:49 PM Go to last post
4,477 358,383

Rowing with pulley - is it legit? Video inside

Is this OK to simulate a T-bar? I cannot do pendlay row in F5, so I've been doing variations, is this one ok? qnxdjQmjhto Thanks, Michele

FallingBridge‎, 11-10-2018 09:25 AM
Yesterday, 02:21 PM Go to last post
12 601

Short upper arm length

Hello guys , I am 35 and just starting out , compared to the other guys I see I have short arm length and particularly the upper arm. I am finding it very hard to do biceps exercises , will it get better with time or short upper arm guys have the disadvantage? Another issue I am facing is...

Jeeneeus‎, 11-15-2018 01:40 AM
Yesterday, 11:56 AM Go to last post
2 257

Chest and overall fat

Hi, i've been gymming for quite some time now and my nutrition is more or less in place, however I don't see much of my gains. I am skinny fat which has put me in a position to decide to bulk or cut first. As of now I am bulking with my weight being 72 Kg's, my goal is to cut after I touch 75. I'm...

CallofCrisis‎, 11-14-2018 10:51 AM
Yesterday, 11:52 AM Go to last post
4 334

Poll Poll: Order of your legs, bench, back split

I switched mine recently and think it kinda blows in this order. Do you have a preference?

GeneralSerpant‎, 11-15-2018 10:43 PM
Yesterday, 11:36 AM Go to last post
9 430

"Dead start" exercises

I'm thinking of doing dead start (start on safety bars, concentric movement, controlled eccentric, pause on the bars, repeat) exercises for a while, for instance bench press and squats. Has anybody seen research on how effective these are for strength/mass gains compared to normal sets that start...

alexbib‎, 11-15-2018 12:47 AM
Yesterday, 08:16 AM Go to last post
5 353

Does yoga build muscle?

I've been wondering lately if power yoga or vinyasa yoga builds muscle. See, I'm not trying to build muscle, I'm actually trying to lose it. However, I would like to know if it has the potential to. I would hate to have to give it up since I enjoy it.

QueenofSpades28‎, Yesterday 01:06 AM
Yesterday, 01:24 AM Go to last post
4 241

Front squat + Goblet squat form check

Hey guys, Can you please give me some advice on my front squat ( and goblet squat ( form, as I really don't wanna get injured if I increase the load. In previous videos I noticed I tended to hyperextend my spine by pushing my hips back too early. To...

Kayna17‎, 11-04-2018 10:44 AM
Yesterday, 12:46 AM Go to last post
14 870

where am I standing on the bench press benchmark

IS it like average or advanced or .. I am basically capable now to execute 4(sets)x8(reps) of of 187 pounds / 85 kilograms .

Megaman204‎, 11-15-2018 02:20 PM
11-15-2018, 10:02 PM Go to last post
4 279

Why do people do barbell benches instead of dumbbell benches?

Hi, It seems that if you use a dumbbell you don't need a spotting partner, if you're pushing a lot of weight the worse thing that will happen is that you end up dropping the dumbbells with a loud thud next to your bench. But if you use a barbell, the worst thing that can happen is a farking bar...

stilearning‎, 11-12-2018 06:59 AM
11-15-2018, 07:12 PM Go to last post
29 1,239

Just trying to gain muscle mass

Hey guys I’ve been working out for about 9 months now. I’ve been very consistent with work outs. I’m actually 17 not 48 Monday - chest/back Tuesday- bicep/tricep Wednesday- legs/shoulders Thursday- chest/back Friday- bicep/tricep Saturday- legs/shoulders Starting weight 158 Current weight...

saprigue‎, 11-14-2018 06:30 PM
11-15-2018, 06:02 PM Go to last post
7 385

Struggling to activate chest

Not sure if this is due to my 5 ac joint separations but I really struggle to feel my chest activating when I do push movements like bench press. I seem to feel it mostly in my front delts. As a result, my chest is under developed and weaker than I would like. I try to always retract my shoulder...

Kreytus‎, 11-14-2018 09:04 PM
11-15-2018, 01:24 PM Go to last post
5 348

Question What is the proper handgrip for bench press?

As someone who only ever took a beginners weightlifting class and are starting to get serious again with lifting I would like to know what kind of handgrip is the safest for a bench press. Ive always gone with what I assume is the generic grip where your whole hand just grabs the bar with your...

ProGenji‎, 11-15-2018 01:15 AM
11-15-2018, 12:57 PM Go to last post
4 328

Triceps 3 heads

so I train tricpes twice a week , on monday ( upper strength ) - I do weighted dips , and on friday ( push hypertrophy) - I do db overhead extension and straight bar pushdowns .. and of course during the week I do a lot of presses like bench press \ incline press \ military press .. so my...

Orelabergel1‎, 11-15-2018 12:53 PM
11-15-2018, 12:53 PM Go to last post
0 168

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