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Forum: Exercises

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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
14 Pages
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Yesterday, 09:32 PM Go to last post
406 54,104

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
16 Pages
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478 334,913

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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04-23-2017, 12:40 PM Go to last post
749 520,700

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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04-22-2017, 11:56 PM Go to last post
698 341,312

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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04-22-2017, 07:07 PM Go to last post
547 417,174

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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04-22-2017, 07:01 PM Go to last post
631 907,523

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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04-03-2017, 09:29 PM Go to last post
609 486,348

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
8 Pages
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03-17-2017, 02:43 AM Go to last post
214 126,410

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
0 35,647

Question Why am I gaining Weight? I'm a barre instructor.

My name is Hayley and I'm starting to get very confused by the change in my body. I am a female, 27 years old, around 114 pounds and a fitness instructor. I started teaching Barre fitness around 6 months ago. I have seen a positive change in my glutes as far as strength, shape and overall muscle...

Hayles9‎, Yesterday 02:51 PM
Today, 07:25 AM Go to last post
3 103

frequency of deadlifting

is it a good idea to pr on deadlift every single week? im currently at 140kg on conventional right now after less than a year of training and i usually deadlift twice a week. I thought that i could be deadlifting once a week and dong 1rm every single time with 5kg extra every time. would that be...

Tanhu‎, Today 04:07 AM
Today, 06:06 AM Go to last post
7 158

Are deadlifts using a hex bar/trap bar cheating?

can pull much more using the hex bar

Broksi96‎, Yesterday 06:52 PM
Today, 06:02 AM Go to last post
7 135

**What exercises can get me this physique?

look up "Phil Davis" in google images i can't post images cause i dont have 50 or more posts... what a cruel rule :( are the width of the shoulders genetics? and the lats?

lazy408‎, Yesterday 10:18 PM
Today, 05:47 AM Go to last post
3 176

Exclamation Excercise per muscle group

Many people including me if they are on split routine they do about 4 exercises for large muscles but 3 for smaller muscles (For instance: 4 for chest and 3 for biceps) I'm wondering what will happen if I do more like if I did 6 for chest and 5 for biceps?

johnnykhalil‎, Today 05:12 AM
Today, 05:29 AM Go to last post
1 88

How to increase flat Barbell bench press

I've been benchpressing for 8-9 months and I've been stuck on 155 pounds for the last month. I lift in the 3-5 rep range(strength). All my other lifts are going up. I follow Johnny Candito's linear Strength/Hypertrophy program with some variations. I'm thinking of switching to incline Barbell bench...

arp1998‎, Today 04:04 AM
Today, 04:04 AM Go to last post
0 89

Bench Press Problematic Depth(Form Check)

Good afternoon, As you can see in the video, I am way up than the proper depth. I am waving between 60 kg and 65 kg bench for 3-3.5 months. ( There was a mini cut within) So I tried 70 kg for the first time. Is this an acceptable lack of form since the weight is first time? Because it started to...

Mertcann85‎, 04-23-2017 11:38 AM
21 395

How many sets and reps ?

I'm quite skinny and have never worked out before so I want to make a change but not sure how much to do. I have a barbell, some dumbbells and a pullup bar. I'm quite weak starting out, I mean I can do 2 pullups... Since I find them hard, should I just keep doing 2 and then give it a break and...

James9393‎, Yesterday 08:15 PM
1 122

Legs shaking while squatting

Hi, I just started doing squats and I noticed my legs shake/buckle at the low point when I am doing squats. Is this because my legs are too weak? If so, should I continue to do squats and try to get stronger or are there better exercises to build the stabilizer muscle I need for squats? I am only...

aggiez10‎, 05-17-2011 09:29 AM
Yesterday, 10:41 PM Go to last post
17 35,011

Talking feeling rear delts on rope pull downs :/

Hi, firstly I have been watching athlenex videos on youtube and come across this one for triceps as my triceps are lagging >>> watch?v=dvmP9Hgu0lU <<< I wanted to know what you guys thought of this technique? I did try it and felt more tension at the bottom of the pull as mentioned in the video,...

nissan2‎, 04-23-2017 05:17 PM
Yesterday, 09:50 PM Go to last post
3 147

6 Major Compound Lifts Routine

I've actually been doing these 6 main lifts for a couple of weeks now. I was researching muscle groups worked in different exercises, and concluded that these were the best to do. I didn’t even research about the best routines, I guess they are that fundamental! I normally go to the gym about 3...

SteveEamon‎, 04-19-2017 07:21 AM
Yesterday, 09:48 PM Go to last post
15 550

hack deadlift vs trap bar deadlift vs sumo deadlift

Hack deadlift: Has better carryover to conventional deadlift Puts the body in an unfavourable position which makes you stronger Doesnt neglect the quads Safer on the lower back Trap Bar deadlift: Very comfortable way to deadlift Doesnt neglect the quads Able to hold an upright back angle

rackpull88‎, Yesterday 09:10 PM
Yesterday, 09:44 PM Go to last post
2 103

Ideal weight for 5'7" male to look built?

I'm 5'7" at around 145lbs with small bone structure. BF% is around 13-15%. I want to get more cut to get 6 packs but people say I look skinny and need to bulk up. Any suggestions? Thanks!

greenleaf‎, 02-18-2008 11:10 PM
5 Pages
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Yesterday, 09:06 PM Go to last post
130 271,260

Weights feel heavier

Ok, so over the 1.5 years that I've been lifting weights, up until today I had lifted at 4 different gyms, plus a few times at home using adjustable dumbbells. At all 4 gyms and at home, the weights feel almost exactly the same weight and are consistent with each other (i.e. 100 lbs at one gym...

mickfortis‎, 01-08-2011 01:37 PM
Yesterday, 08:00 PM Go to last post
25 11,294

Question Rest days

I've read that rest days are necessary and I give my muscles 48 hours of rest after workout. But my brother who is 17 works out 2 to 3 times everyday with no rest days and has very good results. What I wanna know is do I have to take rest days and breaks?

jerryveliz‎, Yesterday 04:58 PM
Yesterday, 04:58 PM Go to last post
0 111

Squat Rep and progression Question

Hello, I am a beginner bodybuilder. I had a question about the number of reps I do squats and how I should progress. Any suggestions would be greatly appreciated. My last workout was (1 minute 30 sec break in between sets): 20 kg x 12 40 kg x 12 50 kg x 12 60 kg x 6 (could not do more...

yohanis93‎, Yesterday 06:29 AM
Yesterday, 04:48 PM Go to last post
3 135

around 15 pull ups first set.

I am 195 pounds and I can do 15-20 pull ups with decent form(no kipping). I've been going to the gym for the past 4-5 months. Is this good progress you think?

DavePi‎, Yesterday 10:42 AM
Yesterday, 04:32 PM Go to last post
7 152

When the squat rack is being hogged...

Some people can really settle in for the long fight at the squat rack, and that's cool. I would say on maybe 1 out of every 3 or 4 leg days I do I find I have to go to the leg press first. Sometimes I do much lighter / higher rep squats after but sometimes even after I've done leg press, some...

ComeOnFFS‎, 04-14-2017 12:47 AM
Yesterday, 04:12 PM Go to last post
18 1,025

Deadlift form help, legs straighten out before back, also back rounding ? with belt

w w w (.)youtu.be/r6gHqbSZYsc remove spaces and parentheses Here's the video, I'm looking up and have my shins touching the bar, why is my back rounded and my legs lockout before my back does? Thanks

thatswoleho‎, 04-21-2017 04:07 PM
Yesterday, 03:54 PM Go to last post
4 207

Beginner questions. Excercises and such.

Hi, so I posted here awhile back and I decided to go with the Fierce 5 workout! I like it! but, here's my questions. Am I doing it right, and ARE MY WORKOUTS PAYING OFF! So, my diet has been a challenge I'm 6'4 and 175 lbs. I need 3200 calories and protein I'm good on(I take in 140 through protein...

doctobe95‎, 04-23-2017 08:52 PM
Yesterday, 03:37 PM Go to last post
7 220

Bulgarian split squat

Hi all Just a quick newbie question I am doing a lot of this exercise but want to check that I'm not on the road to injury through poor form. I imagined I would feel the majority of the stiffness/soreness in my quads and glutes, however (although these areas are sore) the majority of the...

MRHELLO‎, 04-22-2017 11:37 AM
Yesterday, 12:55 PM Go to last post
14 338

pushups vs bench

i am weak, so i only lift 120lbs on bench 3x5, but i calculated that pushups have a higher workload than bench for me. Does this mean i should just pushup for now until i can bench above my workload? idk can someone help me understand this. say i can do 30 pushups only at 100lbs weight on my...

Kubensis21‎, 04-23-2017 07:53 PM
Yesterday, 08:13 AM Go to last post
8 290

Should I move onto pull ups?

Hello. I'm currently doing 3x8 lat pull downs @ 56kg. I am 148lbs. I can do 3 x 5 body weight pull ups. Should I stop doing lat pull downs and concentrate on pull up? Thanks.

bflare78‎, 04-22-2017 05:51 AM
Yesterday, 08:06 AM Go to last post
9 419

"Butt wink"

Hi I'm new to this site ( not sure if I'm posting in the right place ) However I've been using weights now since last August, my results have been amazing. And I've got so obessed with weight lifting. However last night I decided to get my friend to do a video of me just doing a few warm up...

Stace9230‎, Yesterday 02:26 AM
Yesterday, 07:07 AM Go to last post
2 192

Best exercises for rear delts

I've massively neglected my rear delts for years, it's embarrassing! What's everyone's best suggestion for building mass? Thanks in advance

NoFeels‎, 04-22-2017 09:54 AM
Yesterday, 02:58 AM Go to last post
9 417

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