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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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07-18-2017, 07:48 PM Go to last post
478 76,887

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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07-14-2017, 07:28 PM 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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07-10-2017, 12:19 AM Go to last post
481 352,568

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: 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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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
25 Pages
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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 40,311

How long do glutes take

Any insight from those that have awesome glutes. I'm 5'4 118 pounds been working hard on my legs and glutes for a few months. I've def noticed a change but seems like a slow process. Diet is good. Taking supplements feeding body with protein. Any tips?

Shelifts77‎, Yesterday 09:19 PM
Today, 09:30 AM Go to last post
6 174

How far should i be able to run ( broad question i know)

I'm 22 years old not fit , I am 279lbs (19stone 13lbs) I'm 6 feet tall , I was eating takeaway (bad food) after takeaway and put a stop to it, so know I have been at the gym 2-3 weeks I nees to get in shape for a holiday to Florida in sept ember 2018 . I'm wondering if I am unfit or...

jordanjenks123‎, Today 08:03 AM
1 69

very skinny arms dumbell exercice looking for advice

i have very skinny arms 2.88 cm thick 4.88 cm wide a firned of mine gave me a dumbell with 6 weights 4 are 1kg each and the last 2 are 2kg each im looking for advice on what exercices should i perform with this dumbell how much sets and reps the number of days per week ect im 21 years old 180...

Hamza19955‎, Today 08:20 AM
Today, 08:43 AM Go to last post
1 69

Question regarding quads...

So now that i've been at this for a little while i think i noticed some areas that are lacking. one of them being quads. i think i was always so focused on glute/ham work on leg day that i kind of neglected quads. so i really want to try and build them up. so i added a whole day dedicated to quads...

fitfanatic123‎, Yesterday 08:49 AM
8 198

Smith Machine ok for Squats?

First, let me preface by saying that I know using a plain barbell is far better. However, due to circumstances beyond my control, my Planet Fitness membership is all that is available to me right now. It should also be known that I had knee surgury (tore a miniscus) many years ago, so being able...

Drashnar‎, Today 06:19 AM
Today, 08:14 AM Go to last post
4 100

Muscle ups

How would i go about learning the muscle up.I understand its gonna be really difficult to learn but im stubborn. I've attempted one, failed miserably and was wondering how to progress. Would i incorporate pull ups and dips into my routine or do them separately ? Is there anything else i need to...

MillerJ03‎, 07-14-2017 09:05 AM
Today, 08:11 AM Go to last post
11 321

Exclamation Why can i Deadlift 355 lbs and squat only 225 lbs?!

always finishing point of the deadlift was way easier than than the starting point for me. is that a sign of relatively weak quads that lead to have this kinda gap between my squat and deadlift? thanks (squat parallel: 225 lbs, paused bench press: 225 lbs, deadlift: 355 lbs)

mahmoodreza1373‎, Yesterday 10:44 PM
9 232

Unhappy How to slim big muscular calves?

Hi all, I am new here and I need a help. I have a huge muscular calves. How do I make my calves smaller? Thanks

CurtisSweeney‎, Today 05:55 AM
3 105

Dumbbells starter advice

I'm seventy-five, been an athlete all my life. I'm slim, 5'9" - 140. I would like to build up my upper body at least some - shoulders, neck, biceps, chest. I cannot do heavy lifting for a variety of reasons, and would just like to do some weight/strength training exercises at home with...

SeniorStud‎, Yesterday 03:00 PM
1 71

Unhappy shoulder pain during bench press

been lifting for around 3 years now with great results. however recently i start to get shoulder pain when i bench press or even dumbell press, so decided to take some time off till it heals. this happens all incline, flat, decline and it's annoying as f*** because its summer and my cut's been...

boombox3000‎, Today 05:58 AM
Today, 06:20 AM Go to last post
1 95

a safe exercise for side delts ?

Hi everybody, Since i suffer from a mild chronic impingement (i try to rehab it by going regularly to physio but i'have the feeling to be "plateauing") i just want to know if there is an exercise/move that both allows to target side delts without impinging ? In other words, are they lateral...

shou‎, Yesterday 01:57 PM
5 150

Found a few excellent Podcasts

Not sure if this is the right place to post this. Maybe mods can move if needed. I have found 2 excellent podcasts for weight/power lifting which I wanted to share. I'm not associated with either but find them very good for knowledge, entertainment, etc. The first is Sigma Powerlifting and has...

ItsTiME35‎, Yesterday 07:56 AM
Today, 12:43 AM Go to last post
7 164

Muscle soreness and forearm problem

Been on my 4th week of basic workout routine,however some of the muscle still feeling slightly sore espeacially those big muscle like pec delt and lad,should i take a 1 or 2 days break or it will be just fine just ignore it and hit the gym? What's the best option here? And also my 2nd...

94brian‎, Yesterday 11:58 PM
2 98

Squat form check lumbar flexion

PSoXMpDOW1g Hello. I don't know why I have such a problem with lumbar flexion. I've tried bracing, I've tried teying to keep my low back arched or contracted. NOTHING seems to work or make even the slightest improvment. Can someone figure out what the hell Im doing wrong? Beyond frustrated..

StillbornSoul‎, 07-19-2017 05:05 PM
Yesterday, 11:56 PM Go to last post
21 348


Hey guys, I was wondering what is the best way to train for my endurance and speed for a football training that starts soon and I want to prepare, thank you before hand.

Vladikaaa‎, Yesterday 12:23 PM
Yesterday, 11:11 PM Go to last post
1 109

Unhappy Trying to Fix my Butt

Hey there. Just joined and was hoping to get some guidance for my disgusting butt - pic at bottom. I'm honestly not sure where to start. I would consider myself to be skinnyfat so I don't really want to lose weight, just tone. But im not certain what my butt needs. I don't eat much, and when...

saggybutt‎, Yesterday 07:39 AM
Yesterday, 08:25 PM Go to last post
12 238

Ab trouble

I'm 14 years old and I've been working out for 2 years in calisthenics and recently I switched to weights and I realized my abs started to go away and I was gaining a minor gut. So I started to focus more on cardio but that's not doing much so I'm wondering what I should do, keep doing cardio and...

21williamallen‎, Yesterday 03:24 PM
Yesterday, 06:32 PM Go to last post
1 122

Starting to squat - Form check please

Hi all, waiting to have access to a power rack I decided to start working on squat form with lightweight. I will have access to the rack in 2 weeks, I thought it was a good idea to improve my form before starting to add weight. The video is done at 20kg + barbell (approx 30kg). I can quite easily...

FallingBridge‎, Yesterday 06:35 AM
Yesterday, 03:43 PM Go to last post
8 191

Dumbbells starter advice

I think I originally accidentally posted this in the wrong forum. I'm seventy-five, been an athlete all my life. I'm slim, 5'9" - 140. I would like to build up my upper body at least some - shoulders, neck, biceps, chest. I cannot do heavy lifting for a variety of reasons, and would just...

SeniorStud‎, Yesterday 03:34 PM
Yesterday, 03:34 PM Go to last post
0 105

Getting a massive cramp from doing glute ham raise

I get a cramp on my hams from doing glute ham raise. Maybe it's because I focus too much on my hamstrings because I try and isolate them but I can't seem to progressive due to this nasty pain shooting up and stiffening up the hams. I know my hams are weak but this is ridiculous. Isn't the point of...

reckless999‎, 07-18-2017 06:57 PM
Yesterday, 03:23 PM Go to last post
4 568

Weird bench pressing issue

This past 5 months I noticed that my right rear deltoid comes in contact with the bench when I bring the bar down to touch my chest, actually with the bar almost touching my chest it starts to happen. I'm centered on the bench when this happens. I don't have this issue with my left side. If I...

MuscleGainer‎, Yesterday 12:21 AM
Yesterday, 02:58 PM Go to last post
3 178

Grip issues with deadlift - advice?

I don't lift heavy - I'm female weighing 70kg and currently lifting 60kg on deadlifts, using mixed grip - but between sweat (I haven't tried liquid chalk yet) and forearm pain it means my grip is giving out long before the rest of me. I'm not sure if I should try lifting straps - the sources I...

KashaUK‎, 07-19-2017 03:36 PM
Yesterday, 02:49 PM Go to last post
14 252

Neck pain when doing reverse flies

I get sore in my lower neck area whenever I perform reverse flies and I'm not sure exactly what's causing it. I do them seated with the torso bent forward, almost touching my knees with the chest.

Arkadij947‎, Yesterday 12:07 PM
Yesterday, 12:42 PM Go to last post
2 126

Chest pressing side exercises

Hi, If I want to bench press more weight, what are other alternative exercises that will help to build my chest bench press? Thanks

GonzaloSP‎, 07-19-2017 02:37 AM
Yesterday, 11:16 AM Go to last post
7 265

Fix upper chest

how can i fix my right upper chest? its lacking not very visible from image, i have been using dumbells and doing flys and presses. also cable flys, any other suggestions? currently im bulking

Ram132G‎, Yesterday 07:42 AM
Yesterday, 11:06 AM Go to last post
10 132

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