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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 76,994

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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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
481 352,670

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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06-18-2017, 09:20 AM Go to last post
216 143,565

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 40,342

Calisthenics push, pull split workout plan, opinions?

Hi guys, newbie too the bodybuilding forums so sorry if this is posted in the wrong area. Please note I am 20 years old, I don't know why it says 47. I just wanted your guys opinion on my 3 day calisthenics split I have created. I have been doing bodywefjt workouts for about 6 months now and have...

calisthenics97‎, Today 01:48 AM
0 76

Pendlay Rows - Fierce 5

I have seen many threads about people wanting to subsitute pendlay rows and the creator of Fierce - 5 prefers you learn Pendlay Rows because he put them in there for a reason. Makes sense, but in one older thread I saw him saying pendlay rows can be managed without barbell. I can't post the...

Exter98‎, Yesterday 11:51 PM
Today, 01:27 AM Go to last post
1 107


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, 07-20-2017 12:23 PM
2 147

Workout Hindering Sports Performance

I am a highschool Sophomore basketball player and I am expected to perform in games rather consistently. I want to go heavier in the gym but as you know in basketball, your arms are main tool. As a shooting guard, I am expected to shoot from 22+ feet, and be able to dunk the ball when needed. ...

GettinBuckets‎, Yesterday 10:42 PM
Yesterday, 10:42 PM Go to last post
0 82

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, Yesterday 08:03 AM
2 122

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, Yesterday 05:58 AM
Yesterday, 09:27 PM Go to last post
8 208

Hip flexor pain squating

i'll post a video soon however i've been experiencing pain in this region while low bar squatting and i don;t want to go to a higher weight until i know why this is happening. also should i continue squatting while i experience this issue?

KINE18‎, Yesterday 06:25 PM
Yesterday, 07:03 PM Go to last post
2 120

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, 07-20-2017 10:44 PM
Yesterday, 07:02 PM Go to last post
15 392

Squat - lower back always rounds going bellow parallel

I have recently started squatting and I have tried every possible position I could think of, but every time I check myself sideways on the mirror I can see that my lower back rounds when I go bellow parallel. Is this an issue that some people can have? Should I just squat parallel then?

weitun‎, Yesterday 05:20 PM
Yesterday, 05:47 PM Go to last post
1 162

Question How to perform deadlift?

Hello, Guys. This is my first ever thread. Tomorrow I'm going to buy a gym card for also the first time and hit the gym. I have read some programs and from what I understand the deadlift, squat and bench press is important. I can perform bench press because it's pretty easy but I have a problem...

vasifv‎, Yesterday 11:13 AM
Yesterday, 04:06 PM Go to last post
6 154

Training For Assessment Need Help

Hello, I'm new to running and have 4-8 weeks until I go to my assessment to join the army. I have to run 1.5miles (2.41km) within 13 minuets. I tested myself today and I ran 2km in 18mins. Whats the best possible way to reduce 5mins. I'm 5'9-5'10 and weigh 62kg

DannyS17‎, Yesterday 03:35 PM
Yesterday, 04:03 PM Go to last post
1 95

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, Yesterday 06:19 AM
Yesterday, 03:08 PM Go to last post
5 175

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, Yesterday 08:20 AM
Yesterday, 01:25 PM Go to last post
7 210

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, 07-20-2017 01:57 PM
Yesterday, 01:21 PM Go to last post
9 240

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, 12:22 PM Go to last post
7 616

Chest sag: How to Improve/Fix?

I went through a massive weight loss as a teenager (80lbs) and one thing that came with that was a saggy chest, ive always had it even at my lowest weight @ 155lbs 5'7. Its mainly due to a little sag from my skin bring stretched. What is the best exercises to reduce or get rid of this sag? My...

Cascoh‎, 07-19-2017 11:44 AM
Yesterday, 12:11 PM Go to last post
3 155

Differenc in muscle used durring Romanian Deadlift and Deadlift?

Hi! I want to do an opposite exercise of my front squat in mean os push/pull. A tried romanian deadlift but it's so strange for me and there's no one who can check my form. I thought it would be easier for me to do light deadlifts with more reps and sets, I'm better at that exercise. MY...

Akos89‎, Yesterday 11:33 AM
Yesterday, 12:07 PM Go to last post
2 134

Cardio exercises for an Offensive Lineman.

Looking to improve my Cardio before tryouts start, I have access to a Football field, tracks, sleds, hills, and other stuff. Just not 100% on what exercises are better for me.

Nubbies‎, 07-16-2017 07:17 PM
Yesterday, 11:20 AM Go to last post
5 140

Workout Plan

I want to create my own workout plan. Which exercises do I need to include? How many sets/reps? When should I change my program? How many times a week? Can someone please explain everything I need to know about creating my own workout plan?

Filip18‎, 07-17-2017 02:51 AM
Yesterday, 11:18 AM Go to last post
6 212

Should I stop using this machine?

I'm currently bulking, doing Fierce 5's U/L and on lower days I'm supposted to have a 3x15 exercise for my abs. I've been doing Seated Crunches Machine and every set I felt my abs REALLY sore. I'm not sure how to describe it, and I hope my english level is enough to understand me, but it felt like...

LioRiX‎, 07-17-2017 03:40 PM
Yesterday, 11:09 AM Go to last post
2 172

Swimming or Machines

Hi everyone, I am 35 year old male with 1.81 height (6 feet) who lost 36.5 kg in 10 months. (no need to mention off course but I am feeling great) I started hitting the gym 1.5 months ago during my transformation from morbidly obese (144.9 kg) to a fat guy (108.4) My starting fat was more than...

rolanddes‎, 07-18-2017 10:24 AM
Yesterday, 11:02 AM Go to last post
6 650

Bulk or cut

Hi guys, I'm struggling to decide as to what is the best for me, I am looking to gain lean muscle and gain as minimal fat as possible as I want to have a six pack, I am 6ft and 150pounds, have been training for 5 months ,how much calories should I be eating and how should I be splitting my macros?

kasp123‎, Yesterday 10:51 AM
Yesterday, 11:02 AM Go to last post
3 77

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, 07-20-2017 03:24 PM
Yesterday, 11:00 AM Go to last post
2 162

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, 07-20-2017 11:58 PM
Yesterday, 10:58 AM Go to last post
3 139

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, 07-20-2017 09:19 PM
Yesterday, 10:22 AM Go to last post
7 231

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