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Forum: Exercises

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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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
0 152,399

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
615 951,279

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 1,455,835

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
556 878,429

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: http://www.exrx.net/Lists/Directory.html http://www.bodybuilding.com/exercises/ 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
718 791,629

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
494 792,580

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
240 571,832

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 1,064,290

Curl / Hammer Curl - difference negligible?

Everybody knows that in theory, hammer curls work more the forearm and brachialis, while supinated grip is supposed to be the superior exercise for full bicep activation...but we all know that it often doesnt work like that in practice, that supposed shaping movements are often all the same...

drunkenmaster1‎, 10-28-2020 12:47 AM
11-01-2020, 03:30 AM Go to last post
18 2,148

Alternative leg exercise to work around lower back pain

Hi, Recently I have developed slight lower back pain thus I am changing up my routine to allow the back to rest and get back to normal for 5-6 weeks. However, this means having to stop doing Squats, Deadlifts and Hip thrust. I am training at home and have lots of weights, barbells, dumbbells and...

Jaay32‎, 10-30-2020 02:22 AM
11-01-2020, 03:35 AM Go to last post
8 1,598

Landmine press - Overhead Press alternative?

Overhead press pretty much murders both my shoulders. I got diagnosed with torn labrums in both, though they are only minorly torn. Small SLAP tear in left, small posterior tear in right. Anyway been experimenting. It seems that kneeling landmine press (one handed) is far easier on the...

ProgrammerHunch‎, 10-25-2020 10:51 PM
11-01-2020, 03:45 AM Go to last post
20 2,045

Hamstring Tightness

Hey guys. So I went many years not giving my glutes and hamstrings the attention they needed. So lately, I've been really trying to kick butt at it. (Haha. Pun) My glutes seem to working great but my hamstrings have been so bad. I use to stay away from squats and deadlifts because once I got...

Zschnack87‎, 10-27-2020 02:01 AM
11-01-2020, 08:53 AM Go to last post
12 1,990

Deadlift back pain

This is a common question that has been answered in so many places, but I've read and watched so many videos and I still have back pain when deadlifting. The pain is very bad to the point that I can't do another rep because of it, but I know that I can because I don't feel fatigued yet. So, the...

Neovictor‎, 11-01-2020 08:53 AM
11-01-2020, 01:30 PM Go to last post
3 1,185

Rack Pull Form Check

Hey guys. Sorry but another form check. Ive been branching out from my normal isolation moves and trying to do compound ones. I just want to make sure I got form down good enough. Any tips or guidance would be appreciated. Thank you. https://youtu.be/McAKGm1iDlo

Zschnack87‎, 11-01-2020 05:14 AM
8 1,222

Question Shoulder-width pull-ups ?

Hi, i have a question. I have pull-ups in my workout program, but i cant do wide pull-ups, because i have problem with elbows (injury) and it really hurts this way. Only way i can do them is really shoulder-width. I know that for lats, wider is better, but my question is, can i develop my lats even...

Skukr‎, 11-02-2020 06:10 AM
11-02-2020, 02:41 PM Go to last post
4 1,061

Question [Question] Is this the correct weight for me?

Hi. Sorry if this is the wrong section. My target is only a fit body and to build muscle. I used to weight around 127kg, but then I started jogging for a year which gets me to 65kg now. But, I have this excess skin, I think, cause when I did push up or plank, you can see things sort of fall...

daim2604‎, 11-02-2020 02:02 AM
11-02-2020, 05:51 PM Go to last post
5 1,254

Left side imbalance and only have barbell

How do I work on improving the imbalance? After reaching certain weight (poverty low) in my lifts, I tend to injure something. Mostly left shoulder. And this time my freaking right toes also. Took a week and a half off and still right toe is not better. But that’s another story (unless someone...

TryingBB‎, 11-01-2020 10:44 PM
11-05-2020, 01:10 PM Go to last post
16 1,415

Sumo deadlift good for leg hypertrophy?

I'm looking for a main heavy leg exercise. Now I hate squatting. I just cant feel my legs working very good and I was never good at them. Which means I just couldnt train them hard enough. And I tried to get good at them for pretty much 8 months now, and I decided to give them up. I love...

AndyBendy‎, 11-03-2020 11:38 PM
11-07-2020, 07:02 AM Go to last post
10 1,180

Talking Questions about Measurements

Hi there! Nice to meet you. I apologize if this isn't the appropriate forum to post in, but here we go! I'm a writer and I, while not looking to work out, want to write an accurate portrayal of a character that does. I was wondering what are some typical measurements for a 6'3" male? With...

phyllorhiza‎, 11-07-2020 06:47 AM
11-07-2020, 07:35 AM Go to last post
1 488

Ab Genetics

I know this is an exercises forum & I apologize but I was just curious if "washboard abs" aka the abs Bruce Lee had are rare, I see many people with a dip in their midsection which separates the ab muscles but havent seen many like his, would be helpful to know, thanks

LeIntocable‎, 11-07-2020 05:08 PM
11-07-2020, 06:18 PM Go to last post
2 456

Calories during running

Im trying to figure out how many calories I burn when I go jogging/ walking as Im currently bulking and want to eat back the calories... I am doing cardio for fitness/ stamina purposes. I have an app called Strava which can tell me how many miles I run and walk. I have seen that for very mile I...

Cautious1‎, 11-06-2020 06:20 AM
11-08-2020, 11:47 AM Go to last post
5 778

Weighted Close-Grip Push-Ups instead of Dips

Anyone have any experience with weighted close-grip push ups. Kind of like diamond push-ups but a tiny bit wider hand position and a more standard hand position vs. making a diamond with your hands. I decided to lose the weighted dips and add the close-grip push-ups. Hoping to build the triceps...

360365LAWS‎, 11-08-2020 02:33 AM
11-08-2020, 12:53 PM Go to last post
5 560

Wide squats instead as a hip extension exercise?

So my wife is my training partner, but she is dramatically short of patience, so trying to learn something especially in a public place is frustrating as she gives up easily. Currently we do similar lifts as it’s easier to gauge her progress and it makes her more comfortable working out in...

BeginnerGainz‎, 11-02-2020 03:27 PM
11-08-2020, 03:32 PM Go to last post
19 1,606

Struggling to bench 225@156BW

Hey I recently weighed myself at 158 i'm 6'1", i've been on a strict bench press workout for the past four weeks benching 4-5 times a week. My current PR is 205x3, i've done a high pin press of 225x3 an a low pin press of 215x3 however I felt it extremely difficult on my hands and forearms. Every...

Oliverw1234‎, 11-08-2020 04:32 PM
11-08-2020, 06:57 PM Go to last post
4 483
11-09-2020, 06:11 AM Go to last post
1 395

Anyone else use the Hoist Mid Row machines as a pull exercise?

For the longest time, I've been mainly doing either cable or machine rows for horizontal pulls and lat pulldowns/chins for vertical pulls. I mainly just worked my lats but my gym got a new Hoist Mid Row machine and for the first time, I feel my mid back activated. Anyone else like this machine?...

metallick‎, 11-08-2020 10:53 AM
11-09-2020, 11:22 AM Go to last post
8 685

Which bar for bent over rows?

I currently have an standard Olympic bar, a non-rackable curl bar, and a non-rackable shortie straight Olympic bar. Which of those three is best for bent over rows? Not sure if the hand positions of the curl bar make it better for that? I don’t own a trap bar, but at my commercial gym I’ve...

hglip‎, 11-04-2020 11:27 PM
11-09-2020, 04:25 PM Go to last post
10 1,209

Post lockdown workout

Hello, I was lifting weight since 1.5years. After 6 months of lockdown now the gyms are opened. As, there was no equipment with me I did just few of body weights exercise. I didn’t gain any weight but idk I have increased body fat per-lockdown. Now, as the strength has gone down tremendously I...

ksha98‎, 11-03-2020 06:42 AM
11-09-2020, 06:39 PM Go to last post
2 1,329

Thumbs down Lower back injury

Hey guys,I used to lift heavy,for 10-12 reps hyperthrophy but injured/strained my lower back almost two month ago.When I first strained it,I can still do most exercise same intensity and rep range,but two days ago my lower back was very ache that I will even feel pain trying to lie down on the...

Mobc1990‎, 11-09-2020 04:29 AM
11-09-2020, 08:12 PM Go to last post
5 680

15-20 rep range good for triceps and biceps?

First 2 sets I do 15-20 reps, 1 or maximum 2 reps shy from failure and the 3rd sets until failure. All with the same weight. This seems to get me the best and biggest pumps in my triceps and biceps. Is it a good indicator that this is the rep range that works for me the best?

AndyBendy‎, 11-10-2020 03:26 AM
11-10-2020, 08:55 AM Go to last post
6 724

Lower back pop from T bar rows

I tried to do my first set with more than I could handle on the T bar row and after the 3rd rep I felt a quick pop in my lower back. I instantly stopped. I started to feel very dizzy and having distorted sight for 20 seconds (that may have been a panic attack - which I didnt get in my life ever...

AndyBendy‎, 11-09-2020 02:12 AM
11-10-2020, 11:10 AM Go to last post
7 777

Are rear delt rows an acceptible sub for face pulls?

For whatever reason, I always found face pulls to be an awkward exercise for me no matter the height I set the cable. I typically have done rear delt flys on a machine and never had any shoulder injuries. I train upper/lower and I decided to do a rear delt row from a cable machine and it felt...

metallick‎, 11-04-2020 11:05 AM
11-10-2020, 11:51 AM Go to last post
10 1,515

Form check my max squat (335 lbs).

https://www.youtube.com/watch?v=3b3PyK6yrjE I see my butt shooting backwards, any tips to fix this? This was my absolute max. FWIW I can also do 315 lbs and 325 lbs only for a single for both working weights. Never tried doing a double because I like to slap on another 10 lbs until I reach a...

Odifududix‎, 11-10-2020 11:29 AM
11-10-2020, 12:36 PM Go to last post
7 570

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