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Forum: Exercises

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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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03-30-2018, 04:12 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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09-28-2021, 04:32 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
21 Pages
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02-25-2018, 06:13 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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05-17-2018, 03:35 AM 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: 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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05-21-2018, 04:04 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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05-21-2018, 04:08 AM 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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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
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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
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6,535 823,964

Calling anyone interested in a friendly strength competition for this spring/summer

Last fall, a few of us took part in a competition/collaborative effort where we uploaded our lifts and challenged each other to greater progress. It was fun, and to the best of my knowledge all of us made improvements. My squat is finally out of pathetic territory but still needs a lot of work...

EliKoehn‎, 03-26-2021 06:50 AM
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977 126,199

Favorite exercise for traps and lats?

Good day all. I'm returning to lifting after taking too many years off and doing it for mostly fitness and body composition, not competition. The two muscle groups I'm struggling to connect with are my traps and lats. In both cases my secondary muscles give out long before the target muscles do....

BadGaskets350‎, 08-30-2021 01:33 PM
Today, 10:05 AM Go to last post
28 5,460

Legs with a lower back injury

Super bummed, I tweaked my lower back for the first time in years. I accidentally maxed out on deadlifts two weeks ago, and the nail in the coffin was deciding to incline press with with my feet up... sent me straight into flexion. SMH @ myself. Anyway, I’m going to get myself set up with a...

Xpiro‎, 09-25-2021 05:46 PM
2 Pages
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10-10-2021, 10:46 PM Go to last post
34 5,202

Are the big 3 necessary for optimal gains?

While one can certainly achieve hypertrophy with many different movements, sometimes fans of the big 3 barbell lifts will argue that these lifts are special compared to other movements (e.g. the back squat is inherently superior for hypertrophy compared to single leg training) Curious to see...

EiFit91‎, 10-06-2021 07:48 AM
3 Pages
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10-14-2021, 08:48 AM Go to last post
65 4,735

Natural or not type of question

Saturday curiosity! My girlfriend does some home workouts after Caroline Girvan and she love them. I've seen some video of her where she looked quite muscular (I don't find it anymore) and I might have commented that "she must be on something because it's hard for a female to have those...

jaxqen‎, 09-04-2021 10:06 AM
09-24-2021, 07:38 PM Go to last post
10 3,775

Book

Can anyone recommend any book/-s that are innovative and for natural bodybuilders preferably high intensity training?

Lionel6‎, 08-30-2021 09:24 AM
10-01-2021, 03:09 PM Go to last post
4 3,672

DB OHP one arm at a time

Any drawbacks? Particularly with Arnolds. I can focus better on the rotation of each shoulder, get a better contraction, and can lift more weight (or at least more reps, I haven’t tried to add weight to the bells yet). I assume this is because I only have to stabilize half the weight (I’m not...

Xpiro‎, 08-23-2021 06:15 PM
09-27-2021, 06:20 AM Go to last post
11 3,430

Best ways to target lower traps

A have a bit of rounding / anterior tilt on my left shoulder, I've seen a few physios in the past who have given me corrective exercises for my lower traps, mainly with resistance bands. These exercises seem pretty effective but Im now looking for something more 'gym-based'. The exercises...

ReboundReps‎, 09-11-2021 10:35 AM
09-24-2021, 09:05 PM Go to last post
18 3,301
09-24-2021, 01:43 PM Go to last post
10 3,153

Do you NEED leg extensions for the textual femoris?

*Rectus. Stupid auto correct, but I figured y’all would of got what I meant. Or are a combination of full active ROM unilateral and bilateral movements for hypertrophy?

BeginnerGainz‎, 08-31-2021 09:20 PM
09-30-2021, 06:20 PM Go to last post
17 3,110

What exercises do you prefer to use partial ranges of motion?

Just curious to get everyone's thoughts. In general research favors using a full range of motion for hypertrophy but I think it's completely viable to use a full range of motion for some movements and a shortened range of motion for others, particularly when it will allow heavier loads to be used....

Heisman2‎, 09-13-2021 04:27 PM
09-23-2021, 01:50 AM Go to last post
22 3,060

A case for the loaded back extensions (Heisman get in here)

Found this study comparing back extensions to RDLs (didn’t bother to mention seated back extensions) since those are my two favorite posterior chain exercises. http://www.staystrongsc.com/blog/2021/5/1/a-case-for-the-hyperextension?format=amp Looks like I was on to something using loaded...

BeginnerGainz‎, 09-22-2021 06:40 PM
09-29-2021, 11:17 AM Go to last post
27 2,548

How do you build buff forearms, and strong fingers?

Sqeeze ball? Something else?

Darkius‎, 10-06-2021 07:16 PM
10-16-2021, 09:26 PM Go to last post
18 2,242

My left triceps is significantly weaker than my right

I have been trying to close the gap for a year now. The disparity is huge. For example, I can do 22.5 lb. with the left arm on the Precor free weight shoulder press, but 40 lb. on the right. And when I sit sideways each way on the free weight chest press, I can do 7.5 lb. on the left arm, but 17.5...

mileena202‎, 10-03-2021 12:10 PM
10-11-2021, 03:39 PM Go to last post
18 2,148

good body weight exercises for obese person?

hi i am obese, 178cm and currently weight 135kg was wondering what are some good body weight exercises for obese people i can do almost 50 push ups after warming up i can do 2 pull ups i can squat but lunges hurt my knees for some reason my goal for losing weight is to start doing parkour...

clydeashelton‎, 09-25-2021 03:43 PM
10-04-2021, 08:59 AM Go to last post
7 2,118

I think I was overtraining my legs with cardio.

I noticed a pain above my knees, like the connective tissue or tendons where getting strained. I thought that was a weakness I'd have to strengthen. So I did my exercises where I could. I've been going to the gym across the street, 30 minutes here, 30 there, 2-4x a day most days getting my...

Darkius‎, 09-30-2021 08:45 PM
10-09-2021, 11:15 AM Go to last post
6 2,038

Squats: Quads or Glutes as primary mover?

Despite the full-body tension and direct involvement of adductors, abductors, calves, the quadratus lumborum and other minor muscles, the concentric motion of the squat seems to be primarily driven by the glutes and the quads. Furthermore, beneath the conventional sticking point seems to be mostly...

EliKoehn‎, 09-30-2021 11:16 AM
10-04-2021, 10:07 PM Go to last post
16 2,021

Does it matter feeling the muscle

I had read here several times from several people that "you don't need to feel the muscle during an exercise, because it will grow anyway" when someone opens a thread, complaining he doesn't feel his chest working during bench, for example. (I don't understand how, though, but there are people who...

jaxqen‎, 09-28-2021 12:37 PM
10-04-2021, 01:37 AM Go to last post
10 1,846

Been training for around 1.5 years. Bench and OHP still poor.

Hi all I’ve been training for around 1 and a half years. I started with Phraks Greyskull LP and ran that for 14 months, and now I’ve been running Grouchyjarhead’s Beginner Powerbuilding Routine for 5 months. Which is here:...

andysafc97‎, 09-22-2021 01:56 PM
09-25-2021, 08:27 PM Go to last post
11 1,708

When does squating require a belt?

At what weight do you start needing to wear a belt to squat? Same weights as body weight? More? When I was 150 and squating 135 pounds, I did not feel the need for a belt. Using a belt may let you grow more impressive legs, but are they functional if they need a belt to exert maximum force?...

Darkius‎, 10-05-2021 11:36 AM
10-09-2021, 07:55 AM Go to last post
18 1,678

Question Best forearm exercise ?

Hello, i need help. I always had small and weak forearms. I do lot of pulling (deadlifts,rows,pull-ups ...) but my forearms are always burning as hell and sometimes im just focusing on grip to not drop the weight ... So i want to add some exercise just for forearms. I need something for both...

Shakewhey‎, 09-22-2021 05:27 AM
09-24-2021, 09:23 PM Go to last post
11 1,665

walking as an obese person?

how many calories am i burning if i do 1 hour morning walks at 5mph and does that count as 'light exercise' where you add 500 calories too your overall TDEE for those specific days i got some calculators telling me I am burning around 1000 calories for that walk, is this accurate? weight:...

clydeashelton‎, 10-04-2021 03:24 PM
10-06-2021, 08:36 AM Go to last post
12 1,583

Back - Width vs Thickness exercises

Hi all, Could someone help me with what BB/DB lifts that fall into either width/thickness category or if they are an all rounder? There must be 'better' than other lifts too? Currently my preferred lifts are BB row (supinated grip) and DB rows (neutral grip). Also have multi grip pull up bars,...

STRYDG‎, 09-21-2021 01:26 PM
09-24-2021, 09:21 PM Go to last post
7 1,562

Deep dips - yes/no ?

Hello, i have a question. Are deep dips generally "bad technique" and everyone should do them around 90 degree at elbows, or it depends from person to person ? I have good dips technique, but i dont know how deep should i do them. I can go really deep, below 90 degree and feeling big pec stretch...

Shakewhey‎, 09-25-2021 09:59 AM
09-27-2021, 10:58 AM Go to last post
11 1,536

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