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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 09:07 PM
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06-24-2017, 09:58 AM Go to last post
461 71,993

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
8 Pages
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06-18-2017, 09:20 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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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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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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06-05-2017, 04:21 PM Go to last post
480 347,488

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
24 Pages
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06-01-2017, 11:47 PM 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
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04-01-2017, 01:01 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 38,968

What do lunges do for the quads that squats, presses and extensions don't?

What can lunges do for the quads that you can't get from a combination of squats, leg presses, and leg extensions? I know lunges really bring the pain for some reason, maybe its coz of the high reps they are usually associated with. Any reason to include these in a bodybuilding routine if I...

The Brotherhood‎, Yesterday 07:48 AM
13 318

morning exercises

I used to do sets of pullups every morning between brushing my teeth, making coffee, getting dressed, etc. Now I do not have a pullup bar right outside, but I do have a kettlebell and access to some dumbbells and a treadmill. I know incline-walking is the classic, but what other exercises might I...

ironlionzion3‎, Today 06:24 PM
0 52

Critique My Squat and Deadlift Form Please

Any advice to help me improve my form would be greatly appreciated as I understand that form is very important! I was on set 3 of 3 for squat and 2 of 2 for deadlift. The links are in the text file. Squat:100 Deadlift:130 -P.S This is my Second day on starting strength and I was wondering...

Byzaanta‎, Today 06:15 PM
Today, 06:15 PM Go to last post
0 48

bench vs squat

Its normal that i can squat 125kgx4 with proper form and i cant bench more than 95kgx1? while i have "huge chest" and not really big legs. So my question is posible that in my lower body is like strenght>hypertrophy and in my upper body hypertrophy>strenght? Its happens to me with more exercises...

karlitos1995‎, 06-24-2017 04:40 AM
Today, 05:57 PM Go to last post
10 853

squat position question

I have a question on the different variations of the squat, particularly the low bar and high bar. My question is other than the position of the bar is their any benefits to one over the other? I am partial to the high bar squat but it seems many people push for the low bar squat.

Alan21‎, Yesterday 03:43 PM
Today, 04:57 PM Go to last post
6 178

Thumbs up Squat & Deadlift Form Videos - Help Appreciated

Hi all, After always experiencing lower back pain after squatting/deadlifting it's been suggested I post form videos on here, so I'd really welcome any comments you have and if you think I'm doing anything wrong. I'm doing a rack pull instead of deadlift here I know, I didn't want to go all the...

stevlor‎, Today 08:18 AM
Today, 03:09 PM Go to last post
3 124

Deadlift Form; grip problem

Hey guys so today I did 3x5 Deadlift with 100kgs, normal grip, failed on the last set after 3 reps. This was the first set: Anything to improve? Also, it was really hard for me to keep it im my hands (grip), and I'm afraid of using alternate grip because it...

LioRiX‎, 06-24-2017 08:30 AM
Today, 02:44 PM Go to last post
17 384

Lat imbalance

Hi. Little feedback plz been training for about 5 years now and mh right lat ( donminant side) is bigger than my left i know its a common problem but its when i stretch my back t shirt feels tighter on the right also when sitting in a car my right side feels more bigger than the left. Just wanna...

Bigbuj‎, Today 01:04 PM
Today, 02:26 PM Go to last post
8 153

Bigger Triceps?

Know of any good workouts that will Increase tricep size?

jbuckner7‎, 06-24-2017 04:41 PM
14 423

Sumo Deadlift Form Check

Hey guys, I was just wondering if I could get some feedback. This was my first time doing a sumo deadlift, I've always strayed away from any type of deadlift due to a lower back problem. When performing I still felt my back doing a lot of the work, so I was wondering if I did anything wrong. ...

asianboywonder‎, 06-17-2017 10:54 AM
5 301

Shaky Knees on Bench Press - How to correct?

I started learning about leg drive while doing bench press a few days ago. I've been trying repeatedly but I feel like my lower body keeps wanting to scoot up and off the bench and that my feet feel like they're just floating and not solid to the ground. Almost like I wish (I'm not going to of...

merl227‎, Yesterday 01:59 PM
Today, 11:40 AM Go to last post
8 203

Initiating the pull-up

Ok, I can do negatives without any problems. I can do assisted pull-ups using a wide band with little effort at all. I use a different type of assist and can to three in a row. I have done one chin-up. Still, when I attempt an unassisted pull-up, I get very little. I can't translate, muscle...

kim59‎, 06-23-2017 07:22 AM
11 394

My deadlift is a mess My form is a mess. I read about the deadlift and see lots of videos, but somehow can't make it when I'm pulling the bar. The form always sucks. Please advise, I need some instructions on this.

jotenko‎, 02-25-2017 06:07 AM
2 Pages
1 2
Today, 09:37 AM Go to last post
56 4,616

Squat form check (no bar/weight)

Hi. I'm going to be starting the 'starting strength' program shortly. I just started reading mark rippetoe's book 'starting strength' this is the exercise that he suggested doing and perfecting before I even add the bar/weights to the equation. I want to make sure my form is perfect. I have never...

merl227‎, Today 09:27 AM
Today, 09:27 AM Go to last post
0 47

pendlay row form check Ok so im doing funny things with my neck here, ive fixed that now. Anyone happy to point out any other issues? Cheers

tommy4life‎, 06-24-2017 12:24 AM
3 229

Question Check my bench press form at 90kg 200lbs. Thanks

Hi, I asked for you guys to critic my form a couple months ago, it was clear i wasn't going low enough. I dropped the weight and practiced my form. Here is my previous and new form. Please let me know what you think/areas i could improve on. Thanks Old form: New...

basketballer99‎, Yesterday 12:06 PM
Today, 07:48 AM Go to last post
6 209

Deload calories

So I read the sticky here about deloads in overall and I've decided to have a week with the same 4 workouts but with 50% of my usual working weights. Is that okay if I ate 300-400 calories less than my maintenance during this week? Or that would be a bad idea because of the risk of losing LBM?

LioRiX‎, Yesterday 12:52 PM
10 175

55kg one arm bent over row

yesterday i got 10x3 out of 55kg one arm bent over rows at the end of my back session. was happy to say the least. happy Monday people

BigRonF‎, Today 01:26 AM
Today, 02:09 AM Go to last post
3 151

Squatting to/past parallel problem

Male 29, 5 11 (7 ft, 9 inch reach) working on my vertical jump. Standing vertical is around 26 inches, two leg jump 30 inches and one leg jump around 32 inches. I have always had trouble with squats due to my long femur and not so much flexible lower body. I have worked on both static and...

mertalisera‎, Yesterday 12:12 PM
3 195

Secrete Workout Discovered

Exercise question, I work out casually, just started to get serious this year, and still on board. Anyway I have a question that nobody I know who works out can answer, all I was told is that they will try it. I notice this guy in the gym. He transitions from heavy reps of about 10 to light...

superhighway‎, Yesterday 10:35 PM
2 111

When to arch lower back and squeeze shoulder blades together

Hi all, I am currently learning to hold the arch in my lower back while squatting lower and lower (which I suck at but that is another story for another time). Anyway, I got to wondering... Which exercises call for the lower back to be arched for the duration of the exercise? Back Squat:...

BruthaGV‎, 06-21-2017 01:43 AM
Yesterday, 11:52 PM Go to last post
6 4,032

Smile Booty

Looking for new great booty workouts. I'm naturally slim but after having 3 children everything has changed. I feel like I've exhausted all exercises to my knowledge to build my glutes and legs. Anybody got some tried and true workouts for dat booty? Cheers!

Shelifts77‎, 06-23-2017 12:47 AM
Yesterday, 07:41 PM Go to last post
17 479

HIIT training question

I am looking to make some endurance in my running. I am training to take a performance PT test and even though I can hit the required numbers when I push myself I would rather be able to hit the number with ease. I have been told by many people the best way to prepare for the test is to run a...

Alan21‎, Yesterday 04:43 PM
Yesterday, 06:41 PM Go to last post
3 93

How to workout side delts with impingement ?

Hi, I just want to know what would be the best, or at least the least bad, exercice to work out side delts if you have impingement ? I know that ideally it would be better to fix the impingement with rehab before working out again but i'm in the case of chronic impingement that doesn't seem...

shou‎, Yesterday 01:13 PM
Yesterday, 03:49 PM Go to last post
2 149

Unhappy How long to take bench from 187 to 220?

A month and a half ago i benched 85 kg(187lbs) at 128 lbs(58 kg).It wasn't really hard for me to hit it considering i was pretty fatigued from previous sessions.I have been lifting for apprximately 8 months and lately i have been using a 6x/week push pull legs split(done 2x a week),with 1 rest...

FilthyBill‎, Yesterday 11:26 AM
Yesterday, 02:36 PM Go to last post
3 137

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