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Forum: Exercises

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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: 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: 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
21 Pages
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02-25-2018, 06:13 PM Go to last post
615 1,093,078

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
0 203,549

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
556 1,021,377

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
9 Pages
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10-17-2018, 09:05 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
494 927,860

2 months progress

Hey everyone, Im pretty new to the gym life, I restarted training in January after 3 years and last 2 months I'm really training hard, but without seeing much results. I'm eating very clean, no sugar alcohol or processed carbs and around 130-150 g of protein daily. 6'3 and 166 lbs. I feel like I'm...

vasilis98‎, 05-11-2022 12:57 PM
05-11-2022, 09:17 PM Go to last post
5 559

20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif

20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Relif REFERENCE VIDEO: *************.us/7572341 We all know exercise is good for us. It offers documented health benefits and is probably one of the best tools we have to fight obesity, some types of cancer, diabetes, heart...

sr43222‎, 05-05-2022 11:15 PM
05-05-2022, 11:15 PM Go to last post
0 422

7 Health Benefits of Plank Exercises (+5 Plank Variations You Should Know)

7 Health Benefits of Plank Exercises (+5 Plank Variations You Should Know) The board is perhaps the most straightforward activity that you can do - it's basic in its appearance and how much advances engaged with doing one. Being straightforward, however, doesn't imply that it is not difficult...

user5CVR26M7Z6M‎, 05-04-2022 08:42 AM
05-04-2022, 08:42 AM Go to last post
0 417

Poll Poll: Abs workout

There’s a lot of misinformation out there about what the best ab workout is and what it really takes to get those six pack abs that you and everyone else is chasing. That’s why I created for you a complete guide to abs workouts including a primer on the muscles we’re talking about, the best ab...

mactenofficial‎, 05-11-2022 04:45 AM
05-11-2022, 04:45 AM Go to last post
0 436

Red face Achievable improvements within a year for a skinny total beginner like me?

TL;DR Just wonder based on your knowledge/opinion how far can I improve in 1 year? Is being able to curl a 30lbs-dumbbell very unlikely to achieve? My current status: • Ectomorph. 29yo, 5'10', 58kg(127lbs). Very skinny. Small bone-frame. Almost no muscle and no fat. • One arm standing...

marvena‎, 05-15-2022 07:37 AM
05-16-2022, 02:08 PM Go to last post
10 743

Smile Are my Shoulders wrong? (Rotation,or something..)

Hi, i have photo where i " pose " just for fun, (lats pose), but my shoulders look like are something wrong with my body, or only shoulders... here is photo with pose, tell me what are wrong with my shoulders, because not look normal ... height: 179cm, weight: 68kg. https:...

named321‎, 05-24-2022 11:21 AM
05-24-2022, 01:08 PM Go to last post
9 276

Question Are there any good workouts for a 11 year old?

Hello, i am a 11 year old who just wants to do some workouts because i dont know how and where to start. Someone please recommend me some workouts. Thank you!

ImNotEvenATeen‎, 05-02-2022 12:16 PM
05-02-2022, 11:21 PM Go to last post
4 502

Back squats in the bin

Ok so after 8 years of trying and failing, I have decided to throw back squats in the bin. I have made no progress on them in this time frame because as soon as I hit between 90-120kg I get injured: bad back and bad knees and as a result I have to go back down in weight, do various other rehab...

themorganator4‎, 05-24-2022 10:23 AM
05-24-2022, 11:03 AM Go to last post
1 179
04-27-2022, 04:34 AM Go to last post
0 257

Been trying to gain muscle for 5+ years…

I’m 5’5” male. 23 years old. About 150lbs. I’m probably around 18-20% body fat. I’ve been trying to build a nice physique for 5+ years. My diet is relatively clean. I’ve been on and off in the gym. I can’t seem to build muscle no matter how hard I try. I usually get up to a certain weight and...

userSLJYP2NUWDG‎, 05-10-2022 04:46 PM
05-10-2022, 11:21 PM Go to last post
8 725

Behind the back shrugs?

I recently experimented with these on the smith machine and they felt…alright. I’m against most shrugs because they don’t actually train traps but these felt very mid back dominant (which is where upward fibers of the traps are). Kinda like a Kelso but easier to set up. Anyone have any...

vigreen‎, 04-21-2022 09:04 PM
2 Pages
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05-13-2022, 03:02 PM Go to last post
42 3,081

Bench press and squat

Hello everyone. So im sorry if im posting this in wrong sub but im new here. Im 21 and have started lifting 4 months ago. My question is are my bench press numbers okay or im just screwed genetically in that sense. Im 6ft 226 pounds prolly around 23-25 percent bodyfat and i can do 200 pound bench...

noobie656‎, 05-20-2022 07:41 AM
05-20-2022, 07:54 AM Go to last post
3 299

Benchmarks/ranks for bodybuilding?

Sorry if this is a dumb question or if it's been discussed before, but what if there were benchmark chart to rank peoples progress, sort of like in kovaaks or pvp games. Has anyone made a chart like this? Bronze, Silver, Gold, Plat, Diamond, Master Grandmaster. Bronze/Silver would be...

tadpole25‎, 05-21-2022 08:22 AM
05-21-2022, 11:01 AM Go to last post
7 384

Body cues/tips for each exercise - where to find them?

For instance, in a RDL, I'm referring to cues like - "make sure no one can take the pen from your armpits", and NOT stuff like "keep the bar close to your thighs". Where can I find a comprehensive list of cues for each exercise, so that I can perform them in good form? Thank you.

musc1emadness‎, 04-28-2022 10:11 PM
05-20-2022, 06:34 PM Go to last post
9 810

Can I do a set of push-ups to failure every 15 minutes for every hour every other day

As the title states, I’m stuck at home due to injury and want to see if this is a good or bad idea. I’m new to exercise so I have no idea if this is a good or bad idea. Assuming I can do this(realistically, I don’t expect to be able to do more than 20-40 total push-ups per hour at first), is it...

Rfiallos1‎, 04-28-2022 05:48 PM
04-28-2022, 05:48 PM Go to last post
0 316

Coach Kassem on why anterior loaded squats aren’t necessarily “more quads”

BeginnerGainz‎, 05-09-2022 04:45 PM
05-15-2022, 01:32 AM Go to last post
16 1,169

Critique my bench form

Have been benching 60kg for a while now, doing 8 reps with a 8-10 rpe & around 4 sets. Seemed to have stalled for a long time, I am currently cutting to get to around 10% bf before going on a lean bulk diet. I do intermittent fasting & I usually take a 200mg caffeine pill before going to the...

Excelarate‎, 04-25-2022 03:49 AM
05-05-2022, 12:20 AM Go to last post
11 1,167

DL form check

h ttps:// Thank you everyone!

curcs11‎, 05-04-2022 04:33 AM
05-04-2022, 06:30 AM Go to last post
2 470

Arrow Enriched by planks!

The plank is a form of exercise that focuses on strengthening your core muscles. Your arms, shoulders, back, hamstrings and glutes will also reap benefits. Below are links to different types of plank exercises to try out. *************.us/7573071 *************.us/75730784434253...

UserRich‎, 05-07-2022 05:16 AM
05-07-2022, 05:16 AM Go to last post
0 428

Unhappy Exercise recommendations (shoulder instability and weak tricep from injury)

I have a cervical disk herniation from a recent injury, as a result I lost all strength in my tricep around 6 months ago. I’ve slowly been building it back up after rest and a cortisone shot and it’s no longer impinging the nerve (or at least not as much), and I’ve gotten back around 80% of my...

Nbio‎, 05-24-2022 05:08 AM
05-24-2022, 06:02 AM Go to last post
1 161

Exercises to prevent me from stomping my foot when walking up stairs?

My neighbor approached me to let me know her room is right next to stairs and can hear me stomp really loud when walking up stairs. I just told her I’ll keep that in mind and will try not to stomp. I also notice sometimes I stomp when going up stairs and heard it’s because of weak muscles. What...

vitall‎, 05-06-2022 10:25 AM
05-06-2022, 11:12 PM Go to last post
6 606

Favorite bodyweight exercise?

For me it's definitely the front lever row/pullup (some call it a pullup some call it a row lol): OYWWmF0Skso Great for building the upper back and for overall athleticism, great carryover to other row variations (e.g. barbell rows), unlimited progression. The "final form" of these, the full...

EiFit91‎, 05-08-2022 04:19 AM
05-09-2022, 08:16 PM Go to last post
12 840

Arrow Full Workout program

*************.us/7561291 *************.us/75612984379482 *************.us/75612984379485 *************.us/75612984379488 *************.us/75612984379488

user2YQNLOMKOZD‎, 04-28-2022 01:45 PM
04-28-2022, 01:45 PM Go to last post
0 305

Question Getting into bodyweight fitness

So I canceled my gym membership as finances are a bit tight atm but I refuse to give up so looking into bodyweight fitness but it seems there's lots of exercises that are kinda for "show" and challenge which is great but my goals are to just kinda adapt from my gym goals to without equipment and...

Brotatoch1p‎, 05-14-2022 07:44 AM
05-15-2022, 05:37 PM Go to last post
5 594

Smile Gym & MMA & Karate - Am i overtraining?

Hi, I've been doing quite heavy weight lifting 4-5 days per week for 15 years and i am now 34 years old. I have dropped my weight lifting down to 4 days per week, but some of my sessions can be fairly intensive, such as 24 sets (8 exercises, 3 Sets) of mostly High Weight / Low Rep work. Such as...

mestizomad88‎, 05-03-2022 06:52 AM
05-03-2022, 07:42 PM Go to last post
1 450

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