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Forum: Exercises

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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 09:07 PM
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Yesterday, 11:29 PM Go to last post
483 77,506

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
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482 353,177

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 03:46 PM
24 Pages
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07-14-2017, 07:28 PM 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 10:41 PM
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06-18-2017, 09:20 AM Go to last post
216 143,997

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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06-09-2017, 02:36 PM 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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06-06-2017, 04:02 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 06:41 PM
19 Pages
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06-01-2017, 03:55 AM Go to last post
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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
25 Pages
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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 40,473

Weak adductors holding back my squat??

I have been lifting for 7 months now...about 3 Weeks ago I had a ****ty leg day and thought maybe it was just one bad day. Now it's been 3 in a row. My knees seem to be caving in when squatting all of the sudden. And my adductors are sore as hell, like they can't handle it anymore. I almost...

MLAZ1990‎, Today 08:54 AM
Today, 08:54 AM Go to last post
0 70

Weight per set and other newbie questions

Alright, a little background, I am not new to working out but I have never been a "gym" guy- mainly played sports that didn't focus very much on lifting. I am trying to get into lifting but I honestly don't know a few things. I hope ya'll can help me out with some probably dumb questions: 1) I...

FirstFiveEighth‎, Yesterday 09:48 AM
Today, 08:46 AM Go to last post
13 260

decreasing push up reps

It's so curious: I've been going to the gym regularly but it's been few days that my push up (press up) reps slumped from highest 62 to 42 :(. I used to do 2 sessions per day, everyday, one at a random time of the day at home and the other just after finishing my workout in the gym. All of a...

aspiring1‎, Yesterday 10:30 AM
3 148

Worth decreasing weight to do longer (4 seconds) eccentric part of the rep?

I can only bench press 132 pounds for 8 reps, but I have noticed I am not quite doing the eccentric part in the 4 seconds that a lot of people seem to recommend. Although I don't just drop the weight, I only do it in like 1-2 seconds. Do you think it's worth to lower the weight so I can do...

weitun‎, Yesterday 02:52 PM
Today, 08:12 AM Go to last post
5 175

Lightheaded during leg days???

Ok so I have been feeling lightheaded lately, but the funny thing is this only happens on days when I train legs... and it kills my vibe every time. After EVERY set, I have to sit down on the floor or else I'll pass out. I have always had a bad sleeping routine... so I don't think it's sleep...

shareg‎, Today 04:41 AM
3 135

Question I can't keep my balance when I squat

I cannot seem to get my thighs parallel to the ground without losing my balance, unless I lean way forward. This is with or without weights. I can't seem to do it with good form, I fall backwards 😣 I've just been doing box squats so I don't fall. I've had a physical therapist and a trainer help...

thatchikovathrr‎, Yesterday 08:46 PM
5 162

Is my lower back rounding on my deadlift?

Hey guys, this sounds like an dumb question but I really can't tell if my lower back is rounding during the deadlift or it's just a muffin top + small glutes. XJyFMVM6LIo The thing is, when I try to flatten my back any further in the setup position, I feel like I'm hyperextending my back....

Sherniee‎, 07-22-2017 10:08 AM
8 292

Starting to squat - Form check please

Hi all, waiting to have access to a power rack I decided to start working on squat form with lightweight. I will have access to the rack in 2 weeks, I thought it was a good idea to improve my form before starting to add weight. The video is done at 20kg + barbell (approx 30kg). I can quite easily...

FallingBridge‎, 07-20-2017 06:35 AM
Today, 06:31 AM Go to last post
16 463

Dumbell shoulder press - can't get past 2 x 8 18kg

I've been progressing on all my lifts apart from the dumbbell shoulder press. My program recommends that I do 2 x 10 and increase weight when 10 reps for both sets are reached. I've got to 18kg but I've been stuck at 2 x 8 for 3 weeks now. Any tips?

tpreston92‎, Today 03:27 AM
1 84

New to free weights: max squat question

Hi everyone I'm not new to the gym but I'm moving over from a distance running skinny fella to working on free weights to increase my size/strength. Being new to free weights and having some anxiety issues I want to work out my max on the squat but I am a bit too nervous to just figure out...

sc00t‎, Yesterday 11:56 PM
Today, 03:52 AM Go to last post
4 172

The abdominals role in breathing/posture? PLEASE HELP ME IMPROVE MY HEALTH!

Hi guys and girls. Would be honoured to get your advice. It's a question on the role that the abdominals play in breathing and posture. I have a problem with my vocal cords, they're so tight that I can barely speak. Its called Muscle Tension Dysphonia. This is probably down to poor breathing. I...

DLinez‎, Yesterday 03:31 PM
Today, 01:06 AM Go to last post
4 153

Lightbulb Deadlift form check

Hi, I wanted to know if any of you could check my deadlift form please, I've changed up my deadlift routine and started to do a 3x3 program and started at 140kg, I decided to try out my 1 rep max and tried 160kg (first part of the video) and then tried 170kg (I had to give everything I had to do...

nissan2‎, Yesterday 03:10 PM
Yesterday, 09:05 PM Go to last post
1 110

Fierce 5 OHP question/problem

Hey everyone. I am doing the Fierce 5 program and I am having some issues when it comes to the OHP. When I first started I was fine no issues. As the weight has climbed I have noticed that my shoulder and back hurt when I finish the program. I know that a video would be best to help figure out...

Alan21‎, 07-08-2017 05:03 PM
Yesterday, 08:50 PM Go to last post
20 771

best compound db exercise for biceps & triceps

My elbow is better but not 100%. I think I will cut out the bicep curls & tri extensions for a week or two, but the elbow is ok to continue, albeit with a lighter weight, on the other parts of my routine. What are some of the best compound dumbbell exercise that will hit the biceps & triceps...

kim59‎, Yesterday 11:58 AM
Yesterday, 01:54 PM Go to last post
1 190

Dumbbells starter advice

I'm seventy-five, been an athlete all my life. I'm slim, 5'9" - 140. I would like to build up my upper body at least some - shoulders, neck, biceps, chest. I cannot do heavy lifting for a variety of reasons, and would just like to do some weight/strength training exercises at home with...

SeniorStud‎, 07-20-2017 03:00 PM
Yesterday, 01:37 PM Go to last post
7 236

Red face Is running a bad idea?

This might sound like a stupid question. But I've heard that when you're bulking and you do cardio you want to do either LISS or HIIT. Is it inherently bad to have more of a middle-ground and just go for a 30-40 minute run? I enjoy running and would like to get better at it, but I've heard from...

EyeOfTheWolf‎, Yesterday 06:40 AM
Yesterday, 01:11 PM Go to last post
4 241

Forearm muscles

I like doing the seated barbell reverse wrist curls for my forearm extensor muscles. Would anyone out there in muscle land know if the brachioradialis muscle is activated? Thank you BigRowbin35

BigRowbin35‎, 07-19-2017 08:01 PM
Yesterday, 11:02 AM Go to last post
5 404

Lightbulb Question about back training

My lower back kills me everytime I do bent over barbell rows. Are one arm db rows a good substitute, or do I really need to keep doing regular BORs? Also, what part of the back do these hit? In comparison to say pullups and chinups. (Oh and I'm keeping my back straight throughout the movement)

EyeOfTheWolf‎, 07-23-2017 06:57 PM
Yesterday, 11:00 AM Go to last post
3 176

What muscles 'Hack Squats' - 'Leg Press' - 'Leg Extension' targets?

Which one of these target the same muscles? so I could keep two while eliminating one. (If that's not the right thing to do, just let me know as I'm new to all this).

CodingCore‎, 07-23-2017 12:04 PM
Yesterday, 09:20 AM Go to last post
2 174

Right Shoulder Pain While Shoulder Pressing

Hey guys, 2 years ago I had a Grade 1 Separation of my right shoulder's AC Joint. I heeled and recovered and have been back to normal in the gym. A month ago, I was doing a lot of Arnolds/Muscle Ups/Barbell and tweaked my shoulder. I don't have much if any pain at all in my shoulder compared...

Primetimex24‎, 07-22-2017 03:49 PM
Yesterday, 07:29 AM Go to last post
1 158

Which exercise causing hip discomfort?

EDIT 7/24/2017: I was at the gym today working out, I did not feel one bit of discomfort AT ALL. I even did deads. Not one single discomfort happened, I totally forgot I have hips. THEN... When I was done, I took a shower, and when I went to pull my pants on, and step up to put my leg in my...

l337g0g0‎, 07-22-2017 01:11 PM
Yesterday, 05:52 AM Go to last post
6 215

Preacher curl and Barbell curl in the same workout?

^^^ title thank you

fatoburn‎, Yesterday 02:59 AM
Yesterday, 05:26 AM Go to last post
1 178

Fix upper chest

how can i fix my right upper chest? its lacking not very visible from image, i have been using dumbells and doing flys and presses. also cable flys, any other suggestions? currently im bulking

Ram132G‎, 07-20-2017 07:42 AM
Yesterday, 02:33 AM Go to last post
13 293

Unhappy Guys with wide hips/waist, HELP!! (pictures)

Hi guys, Im an 18 year old guy, 170cm and 63kg, i have an abnormally large hips. and it ****ing depresses me every time i look in the mirror, and ive always been self conscious about it. i started working out because of it a year and a half ago, everyone told me i should gain some mass in order...

deanwinfml‎, 07-22-2017 09:35 PM
07-23-2017, 07:37 PM Go to last post
13 403

Cool Hiit and weight lifting same day??

I am kind of new to the whole cutting thing so I am wondering, for example I worked out triceps, shoulders, and chest today at noon. Is it fine if I do 25 minutes of Hiit cardio later around 7-8 PM the same day?? Will it hinder gains or cause muscle loss?? Thanks in advance.

Hugo0912‎, 07-23-2017 06:08 PM
07-23-2017, 06:50 PM Go to last post
3 126

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