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Forum: Exercises

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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 07:02 PM
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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
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05-21-2018, 04:04 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 09:59 AM
22 Pages
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03-30-2018, 04:12 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 10:16 AM
21 Pages
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02-25-2018, 06:13 PM 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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 185,912

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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05-17-2018, 03:35 AM Go to last post
556 974,690

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
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10-17-2018, 09:05 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 08:10 AM
17 Pages
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05-21-2018, 04:08 AM Go to last post
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Post Abs workout reccommendation?

I'd like a recommendation for excellent abs workout

fredbagz‎, 09-05-2021 07:41 AM
09-05-2021, 07:41 AM Go to last post
0 1,654

Alternating exercises every week. Good/Bad/Neither?

My current routine has me training for 8 weeks using certain exercises, then taking a deload week, and when I come back most of my exercises change. For example, I'll do Flat bench for 8 weeks, take a deload week, then do Incline bench for another 8 weeks. Then it just keeps alternating like this...

GruntKC‎, 09-06-2021 12:25 PM
09-08-2021, 02:41 PM Go to last post
9 1,834

Are certain gene pools more inclined to have muscle mass?

I rented a furnished house yesterday afternoon to 2 guys. There were 4 other guys in the group that were not with them when I showed the 2 the house. They are all from Cuba and are doing specialty construction work here. Only 1 of them could speak a little English. I went there in the evening to...

paulinkansas‎, 08-13-2021 09:14 AM
08-31-2021, 04:10 PM Go to last post
22 4,040

Smile Are there risks of doing pushups daily?

One risk of doing any one exercise every day is that your body will no longer be challenged after a while. That increases your risk of plateauing (when you no longer gain the same benefits from your workout). This happens because your muscles adapt and improve their function when they are...

fitnesgenius‎, 08-31-2021 09:51 AM
08-31-2021, 09:51 AM Go to last post
0 1,458

Barbell Medicine: Lumbar flexion doesn’t increase injury risk

I don’t think there has been a thread on this yet, but forgive me if I missed it. Some people in the “evidence based” part of the fitness industry have recently been pushing the idea that lumbar flexion isn’t a risk factor for injuries in lifting: ...

EiFit91‎, 08-20-2021 12:11 PM
08-22-2021, 11:59 AM Go to last post
29 2,324

Bench press and dips

Hello, I was wondering if anyone could help me. When I go gym, I do benchpress and then switch to the dips machines afterwards. I was wondering if the rest period between the two should be consistent and does it not being consistent effect progress? For example, you time it so that you have a 2...

user94HSNEKASWX‎, 08-18-2021 03:08 PM
08-20-2021, 02:07 AM Go to last post
12 1,631

Best ways to target lower traps

A have a bit of rounding / anterior tilt on my left shoulder, I've seen a few physios in the past who have given me corrective exercises for my lower traps, mainly with resistance bands. These exercises seem pretty effective but Im now looking for something more 'gym-based'. The exercises...

ReboundReps‎, 09-11-2021 10:35 AM
Yesterday, 06:29 AM Go to last post
14 1,372


Can anyone recommend any book/-s that are innovative and for natural bodybuilders preferably high intensity training?

Lionel6‎, 08-30-2021 09:24 AM
09-11-2021, 10:22 AM Go to last post
3 2,449

Calling anyone interested in a friendly strength competition for this spring/summer

Last fall, a few of us took part in a competition/collaborative effort where we uploaded our lifts and challenged each other to greater progress. It was fun, and to the best of my knowledge all of us made improvements. My squat is finally out of pathetic territory but still needs a lot of work...

EliKoehn‎, 03-26-2021 06:50 AM
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897 103,970

Smile Correcting badly rounded Shoulders

Hi, I’ve been doing heavy benchpress for over 10 years. And now I have a muscle imbalance in which the frontal head of my deltoids is a lot stronger than the rear head. Meaning that my shoulders are rounded forward or impinged. I think they call this “silverback”. This is not only bad...

mestizomad88‎, 09-02-2021 04:56 PM
09-04-2021, 05:21 AM Go to last post
3 2,000

DB OHP one arm at a time

Any drawbacks? Particularly with Arnolds. I can focus better on the rotation of each shoulder, get a better contraction, and can lift more weight (or at least more reps, I haven’t tried to add weight to the bells yet). I assume this is because I only have to stabilize half the weight (I’m not...

Xpiro‎, 08-23-2021 06:15 PM
08-25-2021, 06:59 AM Go to last post
3 1,446

Do you NEED leg extensions for the textual femoris?

*Rectus. Stupid auto correct, but I figured y’all would of got what I meant. Or are a combination of full active ROM unilateral and bilateral movements for hypertrophy?

BeginnerGainz‎, 08-31-2021 09:20 PM
09-01-2021, 10:01 AM Go to last post
7 1,872

Do you train abs?

I’ve always been on and off with direct ab work. Wondering if it’s really that beneficial for strength and hypertrophy. There’s plenty of jacked guys who do little or no ab work. I remember a while back the Barbell Medicine guys basically said “you can do some planks or rollouts/TVA stuff if you...

Ironface‎, 08-20-2021 09:51 AM
08-22-2021, 12:19 PM Go to last post
22 2,112

Does wide grip bench press lead to injury?

Does wide grip bench press lead to injury? I had an exercise science professor teach us never to do anything wider than medium grip bench press because wide grip would lead to shoulder joint injury over time. I'd like to incorporate wide grip bench into my training but I don't know if I will get...

jenkmen‎, 08-27-2021 03:35 AM
08-29-2021, 09:54 AM Go to last post
14 1,629

Experiencing stomach muscle cramps, is this normal?

I did about 14 situps and experienced strange cramps. When I was younger, I never experienced these cramps, only soreness. Any one else experience this and is this normal?

ken979‎, 08-19-2021 01:35 PM
08-20-2021, 09:20 AM Go to last post
7 1,247

Favorite exercise for traps and lats?

Good day all. I'm returning to lifting after taking too many years off and doing it for mostly fitness and body composition, not competition. The two muscle groups I'm struggling to connect with are my traps and lats. In both cases my secondary muscles give out long before the target muscles do....

BadGaskets350‎, 08-30-2021 01:33 PM
09-15-2021, 03:48 PM Go to last post
22 3,001

Arrow For athletes: Two exercises I recommend for increasing vertical jump

Athletes looking to improve their vertical jump? These two exercises will help. Share with your fellow teammates! qNbbrjCJgzo

majj268‎, 09-16-2021 08:00 AM
0 372

Front Delt Soreness/Uncomfortable Feeling

Recently my right shoulder feels a little more sore than normal probably from overuse over the years. I had a slight sharp pain in my shoulder doing any pressing movements so i took a 3 week break and only hit legs. Now i am back to working out but the day after chest/shoulder workouts my shoulder...

xXRAVENSx52Xx‎, 09-01-2021 08:19 PM
09-01-2021, 08:20 PM Go to last post
1 1,753

Getting a stiff neck after high bar squats.

Hey guys so I’ve been transitioning from mainly doing low bar squats to high bar and I’ve been having some issues with having a stiff neck afterward. I’m not a new lifter, and can squat just under 500. When I setup, I’ve been trying to keep it off my neck by shrugging the shoulders up. I think...

Pops1085‎, 09-16-2021 06:32 AM
09-16-2021, 06:35 AM Go to last post
1 351

Help With Developing The Tibialis Anterior

Every time I use the dorsi flexion machine, I feel the frontal part of my ankle being worked more than my tibialis anterior. I perform this exercise while seated. What are some adjustments I can make to properly target my tibialis anterior?

DhiszboiiCB1092‎, 09-11-2021 08:56 AM
09-12-2021, 01:59 AM Go to last post
5 1,047

High rep squat for hypertrophy ?

Hello, i have a question. I train calisthenics, hypertrophy focused PPL split. On my leg day, i do just pistol squats, glute bridges, hamstring curls and calves. I want to add 1 more quad exercise to my pistol squats. I was looking on internet and bulgarian split squats is a good option, but i...

Shakewhey‎, 08-30-2021 03:30 AM
2 Pages
1 2
Yesterday, 05:46 AM Go to last post
32 3,777

Holiday. No gym. What exercises?

Many a time I'm without a gym. Many a time I don't get a proper workout. This is my current routine for days with no gym, such as during holidays. Lemme know if you have improvements, or if you have your own no-access-to-a-gym routine? Full-body workout • Pushups • Squat with person on my back...

klbbr‎, 08-20-2021 06:51 AM
08-26-2021, 11:53 PM Go to last post
2 1,649

Question Home gym exercise substitution questions

So I have this home gym (not really mine, but I get to use it), and it's actually pretty well equipped. But of course there are some weights missing. I'm doing the Viking's Bare Bones program, and I made a few adjustments, please let me know if there are OK or if there are better once: Single...

VonMaterhorn‎, 09-09-2021 07:47 AM
09-11-2021, 04:42 AM Go to last post
6 1,376

How is this peculiar face pull done?

First question is whether overhead face pull 60 degrees is interchangeable with "face pull + overhead press". Secondly, I don't get what he means with overhead 60 degrees incline. If nobody else does face pulls this way, then I get it: Then it's...

klbbr‎, 08-24-2021 11:31 AM
08-30-2021, 08:09 AM Go to last post
6 2,130

Injuries and working out?

Fractured my right index finger 10 days ago on the ramp/gate of a trailer that I use to haul lawn mowing equipment on. Can't do any pull movements. It's still swollen and hurts. WWYD (What Would You Do)?

paulinkansas‎, 08-18-2021 06:38 PM
08-19-2021, 03:41 AM Go to last post
3 1,176

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