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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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Yesterday, 11:45 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
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08-05-2017, 12:41 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 03:46 PM
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07-31-2017, 09:03 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
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07-29-2017, 10:53 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
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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
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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
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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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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 41,706

Exercises for delts

As you can probably tell by my profile, I got some tiny delts. I already do OHP, side lateral raises and rear delt work. Anything else I should be doing? I've only been lifting for about a year so maybe it just takes some time?

WorldClassDBag‎, Today 06:30 PM
Today, 08:33 PM Go to last post
6 102

Muscle imbalance- help please!

So I trained improperly for over a year before actually starting to take lifting seriously in June. I got myself a nasty muscle imbalance. My chest and legs are way way stronger than my back and shoulders. I can barely do one bodyweight pull up and can't lat pulldowns more than 80lbs because I...

MBoux2000‎, Today 08:11 PM
Today, 08:11 PM Go to last post
0 32

seated/standing Dumbbell Tricep Extension

Ok so I've heard this exercise is really good for smashing one of the triceps part but the problem for me is when I do them It feels in my shoulder and also It hurts. I seriously feel 0% in my triceps when I do this. Is there any good replacement for this exercise? I usually do : Triceps...

Knoka‎, Today 04:41 PM
Today, 06:05 PM Go to last post
4 112

is it possible

to get all heads of the tricep worked out with only weighted dips and CGBP? im doing upper/lower split and i wanted to do dips on one of the upper and cgbp in the other one. would that cover my triceps? with biceps im only doing weighted chin ups one day and barbell curl the next day

letsallmakeit‎, Today 04:56 PM
0 81

Trying to start exercising while at home

Hey everyone. With too many years of not exercising (and a bit too much alcohol consumption) I've developed a body which I would have to call "skinny fat". I'm 6'2 and 175lbs with a bit of a belly and small, but noticeable(to me)moobs. So I've been reading online for exercises I could do at...

cytane89‎, Today 01:47 PM
Today, 03:57 PM Go to last post
1 115

Post Core Workout that avoids stressing the Lower Spine

Hi! Any advice on a core workout that doesn't stress the lower spine? My lower spine is solid and supported by metal which makes it hard to find the right core exercises that will force me to engage and strengthen it. My legs are also far heavier than the rest of my body - it picks up fat...

Kakapo‎, Today 09:25 AM
Today, 03:49 PM Go to last post
20 256

Hypertrophy question

I've heard varying answers on this before and I just wanted to hear opinions. I did some research online to try and find the answer and I've found a couple different answers. They say that 8-12 reps is the hypertrophy range and that 5 reps is the strength range. Does this mean that doing 5...

MBoux2000‎, 08-16-2017 10:30 PM
Today, 02:53 PM Go to last post
14 384

Shoulder pain after benching

I get shoulder pains and I think it's because of benching. I don't have shoulder pain while I'm benching(only sometimes when I'm racking the weight) but after I get shoulder pains from pretty much anything if I push something lightly I would feel a slight pain in my shoulder it's not that bad but I...

Jeff144‎, Today 02:46 PM
Today, 02:51 PM Go to last post
2 94

Front Squat Hook Grip Hurts! Need help.

I'm on a mission to get comfortable with the hook grip on front squats. I'm using the index/middle finger grip and the stretch on the tendons of the fingers and wrist makes it difficult to get through a couple of reps. I want to make this work because the range of motion and stability feels great...

spacedog8‎, Today 06:47 AM
Today, 01:01 PM Go to last post
11 224

can i build a decent looking body training at home ?

i'm currently working out in a gym. The monthly subscription is costly, It's always crowded, it's a 30 mins drive everyday. I just can't imagine myself keeping up with this. So, i was wondering if i could buy an adjustable barbell and 2 dumbbells and would still be able to build a decent body at...

Siary‎, Today 05:03 AM
4 187

Running with belly fat?

This is somewhat embarrassing, but through a lifetime of foolish decisions I have gotten myself grossly over weight. Now I am trying to make it right; but the issue is most of my fat is accumulated on my belly. I look 8 1/2 month pregnant. So now when I try to run my belly bounces up and down, and...

Faithbuilders‎, Yesterday 01:24 PM
6 230

Rate my Deadlifting Form during a 1RM

Hi guys, so I have been lifting for 6 months now, I am 16 years old, 6ft 2 inches is my height. Could you rate the form of my deadlifting 1RM PR please. There is a total of 150kg/330lbs there. I just want to know how I could better myself if there are any problems. Thanks Video Link :...

Alwyn159‎, Today 11:20 AM
Today, 11:20 AM Go to last post
0 65

Elbow tendonitis [Triceps Workout, Ibuprofen]

I have elbow tendonitis for around 8 months now. To be honenst I never did anything to try to heal it cuz the pain was not severe. I was just doing 2 tricep exercises (With lower weight) after chest workout. So, recently I noticed that my triceps is lagging and the pain is getting worst and...

DanielZD98‎, Yesterday 02:51 PM
3 183

Squatting pain

Hi guys, Genuine question here not looking for the 'real men do this brah' type repies since I feel like I'm about to injure myself so want to treat it pretty serious. I'm at the verge on giving up squats, but I really don't want to. I'm firmly of the belief that if I'm limited by something I...

Blibble‎, Today 04:46 AM
2 148

Marathon preparation (23 weeks out)

Hi All Not sure where the best forum/sub-forum for this is. I have never run a marathon before. I am untrained, and max out around 10 km on a treadmill. A full marathon is 42 km. There is a marathon I'm looking at 23 weeks out from now (Miami). Would it be possible to tackle it? I...

onaed‎, Yesterday 09:23 PM
Today, 08:39 AM Go to last post
3 163

Help with form

I have been working out for a while now, and I have been following a program. I have started doing some other exercises but I can not get my form correct and it is starting to hurt my back. I would love some tips and advice with how to correct this issue. The exercises are stiff leg deadlifts,...

TrotonKat‎, Today 12:21 AM
3 139

Hit 145kgs squat pr. Can i call this a legit lift? (Deeper or this is enough?)

ZDUDObX3k8Q Hi everyone.. my legs are horribly small and pathetic and lately ive been trying to hit them hard... I just hit 145kgs after alot of training sets. Is this considered a legit lift? Form wise i mean. And how much would decent legs need to lift so i can see size? Current stats...

ace2735‎, Yesterday 06:15 AM
6 292

Exercises for amateur.

can someone please suggest best exercises for each body part, in which all the muscle parts(fibres) are covered. I do workout 5days a week . One body part each day(chest/arms/shoulder/legs/back). I would really appreciate if someone gives a list of 5-6 exercises for each body part that i can follow...

Gandfaad‎, Yesterday 10:59 PM
Yesterday, 11:24 PM Go to last post
1 162

Never feel sore in my chest

I've been going to the gym for awhile now and I can't feel a burn in my chest when doing excercises. I've tried pretty much all the the most common excercises like flyes, bench, push-ups obviously but I never feel anything in my chest during my workout and after/the next day. I know I'm using the...

tommySD‎, 08-17-2017 07:19 PM
Yesterday, 10:53 PM Go to last post
15 334

Chest exercises that DO NOT require fully straightened arms

Hi. I am a hardgainer trying to build muscle and grow in size. I've got the eating down and most of my exercises but I struggle with chest workouts because I was born with arms that do not fully extend. I can extend my left at about 100 degrees and my right arm can extend around 120 ish. To get the...

mattyslc5‎, 08-17-2017 05:28 PM
Yesterday, 09:59 PM Go to last post
10 391


Family job and health reasons i stopped going to the gym for about 4 months. Lost to 15 pounds. Keep being good told that's not normal or healthy. I have a relatively fast matabolism. Just looking for opinions

shaun505‎, Yesterday 01:40 PM
Yesterday, 07:43 PM Go to last post
1 166

Newbie-only 6kg incline hammer curl

This is my first post. Been on a program for 10 days, I'm having real trouble with incline hammer curl. My trainer suggests 3 sets x 6-8 reps. With proper form I can only do 6kg. I tried 8kg and can do it but my elbows kinda flare out a bit and I struggle with form. I'm 6ft 4 and my arms are...

mattbloke‎, Yesterday 02:00 AM
Yesterday, 07:37 PM Go to last post
3 225

Arnold blueprint for mass

Has anyone tried the arnold blueprint for mass and would you reccomend it? I'm only 2 months back into the gym but i have been training for 2 years on and off before that.

dleez‎, 08-18-2017 01:13 PM
Yesterday, 07:31 PM Go to last post
3 181

3 Weeks in the woods- What to do?

Hey, Im going to remote woods in Eastern Europe on a research project. I just started seriously bulking/ training mid June and Im worried these 3 weeks will derail me. Im still going to have access to at least 100g of protein though, maybe more. So now question, should I continue to run a...

SwimmerBoy96‎, Yesterday 12:29 PM
Yesterday, 05:05 PM Go to last post
1 147

Unhappy Can't hit my chest at all

Hi I can't hit my chest, it hasn't grown at all since I started training. Ive tried bench press flat, incline and decline all types of cable fly's and peck deck and flat, decline and incline dp all of them ache my shoulders and pump my them I've tried tucking my shoulders back when I do all of...

Wilfield‎, 08-18-2017 10:22 AM
Yesterday, 01:48 PM Go to last post
7 388

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