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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
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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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11-18-2020, 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
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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
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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: 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
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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 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
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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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6,070 688,031

Favorite Arm Workout?

I have arms day tomorrow and I was wondering what everybody's favorite workout is? I do a dumbbell only regiment, so I'm pretty limited. But I would say concentration curls are my favorite.

Bedubs123‎, 10-18-2020 03:36 PM
2 Pages
1 2
11-23-2020, 04:14 PM Go to last post
30 4,662

Form Check: Barbell Row

I did two rows, one regular and one sumo as my legs seemed to be getting the way of the regular one. It would appear that given my height, sumo is the way to go. What do you all think? I would appreciate any feedback. Regular https://youtu.be/mwquo4fSRLc Sumo

slimchopra‎, 11-09-2020 08:31 AM
2 Pages
1 2
11-14-2020, 10:45 AM Go to last post
32 2,938

Is it possible to have genetically elite leg strength?

I’m 18 years old at 160lbs, I’ve been training for about 2 years now and I’ve always skipped legs until recently. I’ve had about 2 weeks since I incorporated legs into my workout routine, just 3 workouts in I used a sled leg press and did 640 for 10 solid reps. I’ve looked at the statistics and it...

stutz567‎, 11-11-2020 11:15 AM
2 Pages
1 2
11-12-2020, 08:17 PM Go to last post
30 2,399

best exercises/variations to emphasize quads?

I have been lifting a long time and getting to the point where I want to factually focus on bringing up body parts rather than just endlessly plugging away at compounds lifts with no specialization etc. I've noticed that I am very glute dominant in all leg exercises. I rarely feel a good pump or...

NotThatUgly‎, 02-08-2019 02:49 AM
11-22-2020, 09:48 PM Go to last post
24 2,335

Form Check Deadlift

Here's my deadlift. May I have feedback? Thank you! https://youtu.be/4R_Bmx1omsk

slimchopra‎, 10-28-2020 05:56 PM
16 2,289

Anyone have experience with benching 4+ times a week?

Probably a stupid question but has there any one that have done this? What were your outcome? In my gym, most of the strongest benchers are dudes I see who do their sets on flat and the chest machines almost every single day. I do Lyle Mcdonald's GBR (upper/lower) and on my off days I just do...

metallick‎, 11-04-2020 02:24 PM
11-10-2020, 12:52 PM Go to last post
26 2,227

Can l build huge quads with an Atx belt squat machine?

Is that machine a good Alternative for squats

Shswhwwnnw22‎, 11-12-2020 04:51 PM
11-18-2020, 01:34 PM Go to last post
16 2,201

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 2,126

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 2,030

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 1,973

Wink im 16 years old and im trying to to get in shape

I want to be able to be in shape because in 2 years i want to go to the Air force and be able to complete any fitness test with no sweat. I just need help.

Trillx‎, 11-11-2020 09:34 AM
11-17-2020, 06:36 PM Go to last post
8 1,935

Went up by 2.5kg on squat now I'm 8 reps short

Hi guys, ok so I went up in squats after getting 32 reps in 4 sets (105 to 107.5kg) now I am about 8 reps short, is this normal? I know I may be short by a bit as it is heavier but 8 reps seems a lot considering it is only 2.5kg increase

themorganator4‎, 10-16-2020 03:21 AM
10-27-2020, 08:47 PM Go to last post
8 1,906

Is my routine too much for a beginner bodybuilder

Monday/ Upper 2 sets of 12 dumbell curls 3 sets of 12 barbell curls 3 sets of 12 hammer curls 2 sets of side hammer curls 3 sets of 12 dumbell sholder press 2 sets of 12 barbell sholder press 5 sets of 12 lateral raises 3 sets of 15 kickbacks 3 sets of 12 tricep extenstions

Reonnn‎, 11-13-2020 11:56 PM
11-15-2020, 11:45 AM Go to last post
19 1,639

EZ bar curl for row?

I'm fairly new to fitness and today I just tried the bendover row with a barbell. I used an underhand grip for more Lat activation but my wrist started hurting--a sharp pain my hands. I watched some videos and saw that the EZ bar is nicer with your wrists and you still get the same results as with...

Neovictor‎, 10-22-2020 02:22 AM
10-30-2020, 11:32 PM Go to last post
4 1,617

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 1,592

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 1,581

Building breathing capacity and leg strength - hiking

Hi, all. Anybody have suggestions on how to build breathing capacity for higher elevation mountain hiking? Also looking to build leg strength, despite having had 2 surgeries rebuilding my knee from sports injuries in the past. Help?

mac5547‎, 11-06-2020 09:30 AM
11-11-2020, 08:35 PM Go to last post
3 1,568

Back of shoulder pain/burning during chest and tricep lifts

I have been having pain in either my rear delt or the underlying tendons/rotator cuff for a while whenever I do chest (bench, flies, pecdeck etc) and or tricep exercises (dips and push downs but does not hurt with anything overhead). It is not a sharp pain but more of a burning feeling (not the...

gregoriocortez‎, 10-26-2020 02:32 PM
10-30-2020, 11:28 AM Go to last post
12 1,535

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 1,495

Form Check: Squat

Please provide feedback. Thanks! https://youtu.be/2BW9_L_6cGg

slimchopra‎, 11-09-2020 08:29 AM
11-12-2020, 05:05 PM Go to last post
17 1,458

I don't like how I look. Is being flat chested genetic or is it muscle?

To be honest not even sure if the term flat chested is correct for what I am trying to describe. I just notice that when I look at myself in the mirror, my ribcage looks like it is flat or better said like my spine is a little concave. By that I mean, unless I make a effort to fill my lungs,...

MikeGreo‎, 11-12-2020 07:39 AM
11-13-2020, 02:39 PM Go to last post
15 1,419

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 1,403

Struggling with muscle activation

Hi there. This is my first thread on this forum. Finally decided to check in. So my question is. When i do back exercises i struggle to feel anything but a little bit of fatigue in the targeted muscles. Only been lifting for 1 month so i cant say im an expert, but i tried to read up on as much...

NewToLifting21‎, 11-18-2020 07:31 PM
11-20-2020, 09:23 AM Go to last post
19 1,403

Beginning split-body maintenance program for limited health, mobility and equipment

Okay, so right off the bat, this will be a tiny bit of a read... I'm just trying to come up with a good split-body workout with dumbbells and body weight at home. I know it's a pretty far cry from a mass-gaining workout, but that's not really what I'm looking for, at least not at the moment. ...

isatonmynuts‎, 11-15-2020 01:37 PM
11-16-2020, 08:08 PM Go to last post
16 1,400

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