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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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10-18-2019, 03:46 PM 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
26 Pages
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09-29-2019, 11:39 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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10-17-2018, 09:05 AM Go to last post
240 363,658

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
494 580,229

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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05-21-2018, 04:04 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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05-17-2018, 03:35 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
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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 94,809

RANT: R.I.P. Tyrbolift

For those with discerning tastes while they soak their toes in a nice cool pool.

chazzy1864‎, 06-23-2016 10:38 AM
179 Pages
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5,361 480,437

RDL Form Check

TIA! https: //youtu. be/vMqQ2OhcLQg

LifterWest‎, 10-16-2019 12:51 PM
5 695

Front Squat Form Check

As always, TIA! https: //youtu. be/PUfmm_yIKck https: //youtu. be/eejpj3nwg2c

LifterWest‎, 10-16-2019 12:50 PM
2 450

Forearm pain during BB bicep curl

Pain is only present when doing the exercise itself and maybe 5 seconds after releasing the bar but its on the pinkie finger side of my forearms, typically the lower half. In my program at the moment I am doing this and DB hammer curls which give me no problem at all. So, any idea what could be...

STRYDG‎, Yesterday 06:10 PM
2 241

Feet excercises.

Hello there everyone ^_^ So i just got back to working out 3 days ago and i'm a bit out of it obviously mainly my feet, Whenever i workout on the treadmill my feet start to hurt and only my left foot.and only the right side of my left foot from the bottom hurt There's also my right foot,it hurts...

grizzlybear0‎, Today 01:10 AM
10 231

Uneven lats with picture

Hey everybody, I have noticed that my left lat is smaller and less bumpier than my right one. I've been lifting for almost 2 years. Gentlemen could you judge and give me your opinions? Thanks in advance and sorry for my bad english :P :// Edit: i forgot to mention that...

fsociety0‎, Yesterday 05:02 PM
3 235

Reasons for not getting a decent pump?

As the title says I am not getting the same crazy pumps as I use to, I'm eating about 250-300 carbs throughout the day before hitting the gym getting plenty of protein and am well hydrated throughout the day. I train in a 3x12 rep range reaching failure each set, this has only started happening...

MonketBonket‎, Today 10:06 AM
1 73

Will boxing training affect my recovery from lifting?

Im trying to do 50 minutes of intense boxing training once a week, followed up by a long relaxing Epsom salt bath to relax the muscles Im going to load up on calories on that day, but will the training affect my ability to recover from weight lifting on the other days? My lifting routine...

LawrenceValenti‎, 10-19-2019 07:44 AM
6 493

Rate My Program

It's just two different full body workouts, made up of my essential compound lifts and a couple isolations thrown in. It might not look like much but this is is the program that built my physique over the course of 2 years. Not only has it done me the most good, but it feels good and if I miss...

GrassFedGorilla‎, Today 06:45 AM
1 118

Question re: weights for building shoulders/arms

Hi all, I am new to currently on a fitness journey, my main goal is to build upper body strength, definition in my shoulders arms and back. I am currently doing the below using 5kg on each side. Lateral front raises 4 sets 8 reps lat side raises 4 sets 8 reps bicep...

Franfitness1990‎, Today 04:27 AM
0 128

Good workout for a beginner?

Hello! I used to strength-train using only my body weight or resistance bands, but now I want to progress more and start weight-lifting! However, I’m quite new to this. Is there a full-body routine you’d recommend (incl. sets & reps)? I’m an 18 year old girl and I want to get stronger, but not...

mmikka‎, 10-17-2019 12:47 AM
Today, 03:58 AM Go to last post
5 819

Weak BP compared to pec dec fly -weak triceps or something else?

According to, my pec dec fly is in the 74th percentile, but my bench press is only in the 40th percentile. Does such a big gap between these two exercises necessarily mean my triceps are weak, or could there be some other weakness?

DieselYeah‎, Yesterday 12:11 PM
Today, 03:33 AM Go to last post
5 283

Tight Hip Flexors

Hi all, I have super tight hip flexors, along with very loose hip joints. Keep getting bad charlie horses when I train, and difficult to do a lot of movements properly like squats. Any suggestions?

thezwashere‎, 10-16-2019 07:00 PM
7 586

Underappreciated Curls

Surely all of us have either heard or participated in the mockery of those who curl in the squat rack, or who claim to be strong when their curl would increase their laughable powerlifting total if they could substitute it for one of the Big Three. While a solid foundation of strength indeed lies...

EliKoehn‎, 10-12-2019 01:45 PM
Yesterday, 11:13 PM Go to last post
11 1,448

Uneven shoulders, any advice for younger lifter?

My left shoulder appears bulkier than my right but my right is more cut and defined, how do I fix this?

couchnoahr‎, Yesterday 10:14 PM
Yesterday, 10:14 PM Go to last post
0 176

Overhead dumbbell extension not increasing

I do triceps and chest on the same day. I’ve been bulking and all my lifts have been going up steadily, increasing in either reps or weight. However I have been stuck at The same weight for overhead dumbbell extension, at a 50 lb dumbbell for the longest time. How do I improve on this exercise?? I...

bronco3‎, 10-09-2019 12:31 PM
Yesterday, 09:10 PM Go to last post
16 1,476

Benchpressing bar form frusteration

Hey, It's my second day at the gym bench pressing. I can't figure out if I have proper form. I mostly feel it in my back, shoulders and abs. It's very difficult for me to keep abs flexed the whole time while keeping shoulder blades tight and pulled back. It seems like no matter how much I focus...

xXGreenXx90‎, 10-18-2019 07:06 PM
Yesterday, 11:54 AM Go to last post
12 636

Chores that count as workout

Are there any house chores that I can replace my daily workout with in worst cases where I really can't go to the gym

maryprz‎, 10-18-2019 08:50 AM
Yesterday, 11:05 AM Go to last post
12 713

Squat goals

6'0, 180 lb, 28, framing carpenter for living and did sports all my life. I do some lifting with the arms but stopped doing squats bc I took it too far maxing out one day for fun and a muscle strain kept me out of work for two weeks. I have a squat rack and want to get back into it 3-4 times a...

patgeds22‎, Yesterday 10:23 AM
Yesterday, 10:43 AM Go to last post
1 199

How long of a break can you take before you lose muscle?

Got really busy towards the end of the semester and somewhat lazy as well. I've been off for about a month now. I dont think I've noticed any size decreases but I do feel somewhat weaker. About how long can you take off without losing muscle, or does that really just depend on the person?

Dark.Rezzan‎, 12-12-2006 12:45 AM
3 Pages
1 2 3
Yesterday, 10:25 AM Go to last post
63 74,562

Exercising problems

I've noticed lately as I've gotten more into gym activity, performing weighted calisthenics and lifting at the gym, that I've been getting headaches almost every time I lift. I usually shrug it off and continue with the workout but it has gotten to the point that I'm getting headaches if even I...

PrimEyy‎, Yesterday 08:57 AM
Yesterday, 10:01 AM Go to last post
2 290

How do you guys flex to show the most abs?

If i simply tighten my stomach/tense the muscles, i don't see much upper abs definition. However if i breathe out all my air and then flex, i get a really tight stomach and a clear 4 pack is visible. The downside is, this deflates my entire upper body so my chest etc all looks extra small. ...

backinthegymbro‎, 10-19-2019 12:10 PM
Yesterday, 10:00 AM Go to last post
3 431

Can't squat with flat feet!

I cannot go down into the squat position without lifting my heels. As soon as my lower leg gets about 30 degrees away from vertical, the heels come up. I've been that way all my life. I re-realized this when I saw a video demonstrating squats on Can't do squats right while balancing on...

Datoyminaytah‎, 07-20-2006 05:21 PM
10-19-2019, 04:34 PM Go to last post
12 23,454

Poll Poll: Leg extensions

Toes up or down? Do those emphasis different muscles? Also, anyone else feel the front of there legs/calves working along w the quads when toes are pointing up?

Hannahp21‎, 10-18-2019 03:25 PM
10-19-2019, 12:52 PM Go to last post
3 498

Ab routine for beginners that is effective

Please tell me a good effective ab routine for beginners.

jamesfay72‎, 10-19-2019 12:29 PM
10-19-2019, 12:33 PM Go to last post
1 331

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