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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
27 Pages
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Today, 06:36 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
17 Pages
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02-16-2018, 02:16 PM 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
24 Pages
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02-04-2018, 12:57 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 11:16 AM
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02-02-2018, 02:04 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 11:41 PM
8 Pages
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01-24-2018, 08:13 AM Go to last post
227 173,169

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
26 Pages
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01-22-2018, 01:23 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
22 Pages
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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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10-21-2017, 11:48 AM 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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 49,639

How to maximize my "pump look"

So I have in a few days a swimming pool party and I want to look the best way possible so I want to do a workout right before the party , however what kind of workout should it be in order for the pump to last longest possible and so my body will be in the best shape possible ?

LifterShifter‎, Today 08:15 AM
1 14

Prioritise Incline Bench?

I am flat benching 75kg which is pretty low but I appear to have what I would consider a pretty ok lower chest. I am very lean on my chest apart from directly under the pecs where I do store a bit of fat. I can basically feel bone under my upper chest & wondering whether I should prioritise my...

bflare78‎, Today 08:33 AM
Today, 08:33 AM Go to last post
0 23

Why is Squat volume so much harder than Bench volume work?

So I am currently bench and squatting twice a week working off exactly the same weight for each, I know not a good reflection on my squat. Anyway I am running a 3 week block which looks something like this with regards to my bench and squat each exercise is on separate days and then increase...

tomp2312‎, Today 07:52 AM
2 88

Chinups the best bicep exercises?

I've heard from a lot of youtubers that chinups are the king of bicep growers obviously you have to do curls but I'm curious if your a fan or have do chinups?

cthunder0‎, 02-17-2018 07:32 PM
Today, 07:14 AM Go to last post
15 561

Can abdominal workouts improve the look of your midsection, even with a lot of fat?

Hi, I know that you cannot spot reduce fat and the only way to see definition in your "six pack" is by having low body fat percentage. I have a good amount of fat around my stomach and love handles from bulking. I want to keep increasing muscle and size but hope to increase the way my midsection...

GeneticOverride‎, 02-17-2018 10:20 AM
Today, 07:11 AM Go to last post
8 281

My workout

At the moment I am looking into changing my workout as it doesn't seem that helpful to me as there is a limit that it can do. Daily Workout: 500 push-ups (Mixed) (25 reps) 2x 5-minute planks 4x 3-minute planks Prone Plank (1 minute) (1 rep - 5 sets) Bicycle Crunch (60 secs) (1 rep - 5...

MatzenFitness‎, 02-17-2018 04:37 PM
Today, 07:01 AM Go to last post
3 181

Do you consider it a loss of progress if you take a day off from the gym?

I like to keep to a good schedule when I work out. Monday- Arms Tuesdays- Abs, cardio, HITT Wednesday-Legs Thursday-Arms Friday-Abs,cardio, HITT Saturday-Legs Sunday- Rest light cardio.

iwillloseweight‎, 02-16-2018 09:53 AM
Today, 06:59 AM Go to last post
15 467

Deadlift... why do i keep getting back pain after doing them

Poor form? I did deadlifts last tuesday... my back has been achy since and yesterday my back siezed up on me. I saw my physio today... he said my left side of my back is really tight. He had a go at loosening it up. His instructions were to stop doing deadlifts altogether...

dustman007‎, Yesterday 09:44 PM
Today, 06:45 AM Go to last post
5 234

flat bb bench vs db

flat db press at 80-85 fairly good nice control on negatives for 6-8 reps how much should expect to flat bp for same rep range ? whats it like for you guys weight-wise between bb bp and db bp both flat, which is stronger ? thanks in advance

arnoldspump‎, Yesterday 09:39 PM
2 178

Moved: Too much protein?

NoGearOrIdea‎, Today 01:02 AM
Today, 02:33 AM Go to last post
- -

Do I have weak hip flexors weak abs or both?

So I've been working out for about 7 months now been eating pretty dang good and have loved the results. Went from 138 to now being 175 putting on minimal body fat. So I was on a hard workout plan but never did cardio,abs and didn't stretch to much. I just recently signed up for Steve Cooks Swole...

hford123‎, Yesterday 05:14 PM
4 260

Bench form check again: part 2!!!

So this is my last set at 125lb... still working my way back up to 140 which is where I ended last November ;{ form is way better this year though! So I still have all of the advice written down from my last video... leg drive, bracing, etc... now I have mostly been working on keeping...

fluidZ‎, 02-16-2018 06:01 AM
24 478

Bench Press getting weaker

Hi everyone, I’ve been running Fierce 5 U/L split for the last 8 weeks while bulking and have seen progressive overload each week and am making some nice progress in strength and size. My aim today was to get 70kg x 6 reps on Bench Press for 3 sets. Now last week I got all 3 sets for 5 reps....

PatJS94‎, Yesterday 01:53 PM
Yesterday, 11:55 PM Go to last post
4 201

Exclamation Cardio Help Please!

I used to be 365lbs. I am currently down to 278lbs by a combination of dietary changes, supplements, cardio, and weight lifting. I do a full body weight lifting work out every other day and don't wanna change it up because I keep getting good gains and I do 30 mins of cardio after. On my non...

uodrake‎, Yesterday 05:24 PM
Yesterday, 11:19 PM Go to last post
8 230

Post Need help on working out

6'2" male 18 years old at 180 pounds. I'm confused on how hard and how long I have to work out. My muscles are already hard but I want them to be bigger. In one of my workouts I curl a barbell in 5 sets until my muscles are screaming. But I don't think it's enough because by the end they feel like...

Dukingly32433‎, Yesterday 04:42 PM
Yesterday, 10:45 PM Go to last post
2 141

I don't know where to start

Ok so, I just started going to the gym a week ago but I'm still pretty confused on what I need to do so I was hoping to get some of your guys' input. I'm currently doing 30 min weights, 30 min cardio on the elliptical, Mon-Fri and resting on Sundays and Saturdays. Now this is where I need help:...

kuroqux‎, Yesterday 05:08 PM
Yesterday, 10:37 PM Go to last post
4 86

Working chest and shoulders twice a week

Working a muscle twice a week is optimal. Do you guys think that doing bench press and ohp press (different days) twice per week is too much for the front delts. I would do 5 sets for each exercise in the 2-4 rep range. Thanks

Supremegeorge‎, Yesterday 11:34 AM
Yesterday, 02:46 PM Go to last post
2 175

Question while resting

while resting from a workout lets say i'm doing hammer curls would it be better to just rest or use that 45s of rest time to do something like small tricep workout.

Thesmallone4now‎, 02-17-2018 10:46 AM
Yesterday, 11:25 AM Go to last post
5 338

No Quadriceps, but Yes to Hamstring

Are there exercises to avoid if you do not want to build quadriceps, but at the same time do not avoid developing hamstrings. I do not like quadriceps popping out of the Jeans, but I do like hamstring developed.

sexybooties‎, 02-16-2018 07:49 PM
Yesterday, 11:18 AM Go to last post
21 485

Question and form check about RDL

Hi all, I have a doubt on RDL (been running Fierce 5 beginner for 9 months). Should I got a bit down with my ass like in repetitions 3 and 5 or not? Also, I have poor range of motion but my hams are stretching a lot: should I continue to add weight (I seem...

FallingBridge‎, 02-11-2018 09:46 AM
Yesterday, 10:20 AM Go to last post
7 273

Currently 12% Body fat

Currently at 12% Body Fat and I've not started my bulk yet.. still figuring out where my Maintenace is, Question is.. How many months can I lean / slow bulk without getting up to 15% / 16th body fat? I would like to stay on a lean bulk as long as pos before having to go on a cut

JBoy98‎, 02-17-2018 06:40 PM
Yesterday, 10:12 AM Go to last post
2 218

Power cleans vs rows

Which is more effective for gaining muscle mass? I really don't like rows, and power cleans are difficult for me but theyre fun. Reccomendations?

AntonyC‎, 12-06-2011 02:45 AM
Yesterday, 08:37 AM Go to last post
10 6,889

What does 'PVC' mean?

I'm following a workout regimen and it calls for the following: 3x10 Shoulder Dislocate @ PVC 3x5 Drop Snatch @ PVC Can anyone interpret what PVC means?

earthprime‎, Yesterday 06:44 AM
Yesterday, 06:59 AM Go to last post
3 208

lifting and muscle imbalances

Hi all, I am wondering if I can get some advice regarding muscle imbalances. — Background I’ve been squatting and deadlifting for a few years. When I started, I noticed significant development of my quads/glutes/lower back. I got up to 1RM of around 260lbs for squat; 308lbs for deadlift....

nettty84‎, 02-17-2018 11:50 PM
Yesterday, 03:09 AM Go to last post
1 254

Kinesiology question: Which joint action does this movement fall under?

A textbook im reading to educate myself on kinesiology/physiology says the following: Flexion, extension, and hyperextension occur in the sagittal plane around the frontal axis. Flexion is from 0 to 180 degrees, and extension is the return to anatomical position. The book denotes flexion...

mpatryluk‎, 02-17-2018 10:46 PM
Yesterday, 01:15 AM Go to last post
1 160

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