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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
32 Pages
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Yesterday, 06:31 PM Go to last post
959 152,450

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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05-21-2018, 08:58 AM Go to last post
232 208,123

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: 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
718 421,769

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
556 500,668

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
26 Pages
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04-13-2018, 02:36 AM Go to last post
756 671,011

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
640 1,057,448

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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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 57,750

Is it okay to bail on squats or should I drpp the weights?

I tried to squat triplets and I pretty much bailed on the second rep.when I reached the ground, I kind of leaned forward and dropped the weight onto the safety pins. I heard this can mash up your neck. Should I drop down?

papichulo9‎, Today 10:29 AM
Today, 11:42 AM Go to last post
2 75

Replacing free bench press with a smith while my gym partner is not here ?

So my gym partner just went on a 3 week vacation and I have no one to help me not kill myself on a free bench. I workout at a small gym with no power rack and people just don’t want to waste their time spotting a gym barely benching 155 for 10. So my question is, should I replace a free bench with...

ItsYaBoiiii‎, Today 08:55 AM
Today, 10:15 AM Go to last post
7 133

Exclamation Help with tendon?

What's happening thanks for taking the time to read this Long story short, I broke my wrist and two knuckles and a finger after getting in a fight years ago... I've been training 2 years now but the last few weeks I've had to supplement millitary presses with Arnold presses ect, due to pain. I...

fattzy‎, Today 10:12 AM
Today, 10:12 AM Go to last post
0 53

Are Barbell T bars good?

Hello, I workout at home so I can't use a T-bar machine, so I tried mimicking the same movement with an olympic barbell with one end against a corner of the room and then adding weight to the other end. I stand with the bar between my legs, grip the bar like I'm gripping a rope for tug of war,...

ManOfGod2012‎, 07-18-2018 06:42 PM
Today, 09:52 AM Go to last post
14 382

Right Shoulder/Tricep Issues with Pressing Exercises

So I've been lifting for about 1 1/2 years, and I've found I've been having this issue for maybe the last 6 months. When i perform pressing movements: Chest Press, OHP and Incline Press, my right arm (dominant and strongest side by a long way) is the one that consistently struggles and fails first,...

Hazzer97‎, Today 09:40 AM
Today, 09:40 AM Go to last post
0 37

Grip on Romanian Deadlifts - should I get straps?

So any of you following my log (which I assume isn’t many ;-)) will know that I’ve been struggling with my grip lately. I grip my thumb underneath the bar (thumb between the fingers and the bar) and squeeze hard enough to make it hurt, but even so, I can generally hold it there for about 3 reps at...

Corbets‎, Today 12:49 AM
Today, 09:18 AM Go to last post
8 218

Question Am I deadlifting or squatting off the floor?

Video: How's my form? I watched a bunch of instructional videos and felt that I wasn't doing it correctly. The video above is my attempt to do more of a hip hinge and less of a squat. Sorry I can't post links yet.

LaserCop1988‎, 07-18-2018 07:36 PM
9 298

deadlift: upper or lower body?

I know this has been discussed on these boards ad nauseam, and of course in all lifting circles, but I still can't seem to find a clear opinion. Is the deadlift an upper or lower body workout? Not the trapbar deadlift, I know thats more like a squat. But the good old straight bar deadlift. Or sumo...

justlovelifitng‎, 04-10-2011 06:49 AM
20 18,118

Help Building Muscle

I’m 15 years old and am a male. I would like to build muscle mostly in my chest as I have gynocomastia which I hope will go away as I become an adult. It has been very hard for me as I do not take my shirt off in the change room at school I or my gym shirt on and take it off underneath. I use to be...

JustinSmith15‎, Yesterday 08:44 PM
1 246

1rm and weight percentage help

Hi all, I'm a little confused as how the 1repmax calculators work, I know it's a general guideline but let I'm benching 200 for 3sets of 5 reps generally I'd be lifting in the 75%-85% range? What if I wanted to determine how much to lift for the 8-12 rep range, 60%-75%? I'm not sure on the numbers...

tdod101‎, Today 05:31 AM
1 118

Good leg routine?

Any recommendations? Also, do leg press and squat machines have the same effect as doing regular squats with the barbell?

GluteStrength‎, 12-22-2009 11:05 AM
19 18,216

Post Comments on my workout

Hello, so today I started my first day in weight training with my Home Gym and I just want some comments regarding the workout that I did: Lat Pulldown front 25KG 12/10/10 Reps 3 Sets Lat Pull down rear 25KG 12/10/10 Reps

Sean9090‎, 03-31-2017 04:57 PM
Today, 05:25 AM Go to last post
5 367

Male with hourglass figure

Hello, I am a 14 year old male and i seem to have a weird hourglass figure. Pls suggest exercises for a nice toned upper body. Thanks in advance. (P.S. I am not transgender and i just have a weird bone structure)

Zombieland‎, Today 01:56 AM
2 184

Steady State Cardio with HIIT Alternative?

Hi guys! So I just recently started Kris Gethin's 12 week Hardcore Daily Trainer. For those who are familiar with the trainer, you probably know Kris suggests that you do two 20 minute jogging sessions daily. I was curious if I wanted to implement HIIT treadmill sessions into the workout, rather...

arneybrian‎, Today 04:16 AM
0 94

How to focus the lower traps instead of the lats in compund and isolation exercises?

Hello guys. I am trying to focus lower traps but lats do most of the work in compound exercises. I can feel scapula depression but lats overwork. For example pull up. The reason isolating the lower traps is my upper trapezius is genetically strong and tend to overwork.I need to strong lower...

Valyria‎, Yesterday 03:03 PM
Today, 02:31 AM Go to last post
2 156

Do you think wide hips are affecting my v-taper?

So im 15 and i have started lifting weights(body weight) about a year ago and i had amazing changes such as broad shoulders and bigger arms. My body fat levels are 13% and i think my wide hips are stopping me from getting a v-taper. İf so how can i get rid of the curviness aepund my waist and hips?

Kbb4life‎, Today 12:05 AM
3 177

Working out and Rock climbing

Ive recently started working out far more consistently in hopes of gaining segnificant weight. Currently I go to a rockclimbing gym after work, rock climb for awhile and then do a set of exercises in the gym. I usually rock climb for about an hour then do 30 to 40 minutes in the gym. I dont know...

iem16‎, Yesterday 10:08 PM
Yesterday, 10:47 PM Go to last post
1 110

upper traps

Ive been doing some research.. the upper fibers of the traps run horizontally so some claim machine rows or seated rows would be better for trap hypertrophy mixed with an isometric stretch exercise (deadlift, farmer walks, power shrugs) rather than regular shrugs.. anyone have experience with this?

feiajii‎, Yesterday 04:31 PM
Yesterday, 10:20 PM Go to last post
1 188


do you think rows on a cable machine can build decent muscle? I have lower back issues so I have to resort to seated machines. I have one that's a cable and one that's a midrow hammer machine. I really like the cable machine more but the max weight is somewhere around 290 i'm not sure if that is...

feiajii‎, Yesterday 12:50 AM
Yesterday, 02:59 PM Go to last post
3 234

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
142 Pages
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Yesterday, 02:56 PM Go to last post
4,241 327,416

Cool Strong forearms

Hi all, I want to develop more my forearms, in terms of strenght and size, so I can develop a stronger grip which would aid the main lifts, I was thinking on doing some exercises that target directly my forearms on my rest days or maybe at the end of my workouts, but I don't know which exercises...

sgarciac07‎, 07-18-2018 07:46 PM
Yesterday, 02:48 PM Go to last post
7 347

Barbell Rows form check

Title, just wanted to make sure I wasn't cheating the exercise or performing it in a way that's harmful. Thanks all! XZ5rbHqpsUY

Cshall98‎, 07-18-2018 10:45 AM
Yesterday, 12:55 PM Go to last post
4 239

Good morning form check

Trying toget back to doing my gms

Davinci515‎, Yesterday 11:08 AM
Yesterday, 12:34 PM Go to last post
3 176

Advice for keeping forearms verical for bench?

I have recently recorded myself bench pressing and I noticed that my elbows seem to go behind the bar on a few reps as I lower the weight. I have no issue keeping an arched back, retracted scapula, and an “arc” bar path as I press the weight. However, I have an issue keeping the forearms vertical...

Azkrak‎, 07-18-2018 09:27 AM
Yesterday, 11:00 AM Go to last post
14 426

Stuck at same weight on bench press

I’m currently on the fierce 5 routine p, but I can’t seem to raise the weight on the bench press and incline or I wouldn’t be able to finish it. I’ve been stuck like this for 6 months even before fierce 5.... I never get sore when I work out but I’m still gaining, my chest looks small and I’m...

Novii‎, 06-29-2018 05:03 AM
Yesterday, 10:30 AM Go to last post
9 701

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