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Forum: Exercises

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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
0 190,256

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 1,053,884

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 1,562,455

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
556 983,240

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
718 893,923

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
494 892,330

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
240 662,713

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
27 Pages
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Today, 03:04 PM Go to last post
789 1,185,889

Been training for around 1.5 years. Bench and OHP still poor.

Hi all I’ve been training for around 1 and a half years. I started with Phraks Greyskull LP and ran that for 14 months, and now I’ve been running Grouchyjarhead’s Beginner Powerbuilding Routine for 5 months. Which is here:...

andysafc97‎, 09-22-2021 01:56 PM
09-25-2021, 08:27 PM Go to last post
11 1,728

Landmine bar : What are the best exercises this setup does?

I only recently noticed that my local gym even has a landmine setup (extra bar and pivot hinge) , I've never seen it being used until the other day. I'm considering adding some landmine exercises to my rotation and would like to know what you all consider the most beneficial (for hypertrophy or...

BadGaskets350‎, 09-25-2021 06:20 AM
09-26-2021, 01:10 AM Go to last post
4 1,109

Question how should i attempt weight loss?

hello, im a 330lb 19 yr old male who is wondering how i should i attempt to lose weight. Ive lost massive amount of weight before like when i was 15 i lost 150lb (375-218) in two years but gained it back due to my incompetence to maintain it. I dont want to be skinny fat so i was interested in...

draingangfan‎, 09-25-2021 06:34 AM
09-26-2021, 04:26 AM Go to last post
3 1,039

Why are my calves not growing

So I'm 16years old been lifting for about 1 and a half years and I've seen some respectable results.About 4-5 months ago I started training my calves bcos I've noticed they were stupidly small in comparison with the rest of my body. However the results I've seen are hardly noticeable they still...

Vajdhs‎, 09-26-2021 01:44 AM
09-26-2021, 03:36 PM Go to last post
5 1,180

Favorite exercise for traps and lats?

Good day all. I'm returning to lifting after taking too many years off and doing it for mostly fitness and body composition, not competition. The two muscle groups I'm struggling to connect with are my traps and lats. In both cases my secondary muscles give out long before the target muscles do....

BadGaskets350‎, 08-30-2021 01:33 PM
09-26-2021, 07:20 PM Go to last post
27 5,509

DB OHP one arm at a time

Any drawbacks? Particularly with Arnolds. I can focus better on the rotation of each shoulder, get a better contraction, and can lift more weight (or at least more reps, I haven’t tried to add weight to the bells yet). I assume this is because I only have to stabilize half the weight (I’m not...

Xpiro‎, 08-23-2021 06:15 PM
09-27-2021, 06:20 AM Go to last post
11 3,448

Chest exercises with limited weights?

Hello, I want to focus on my chest more but I only workout at home - I only have enough weights to make dumbbells up to 20kg. I have progressed enough so that traditional exercises with these dumbbells aren't challenging anymore so progress is stalling. Apart from increasing reps to >30, which...

throwaway2876‎, 09-27-2021 03:17 AM
09-27-2021, 08:01 AM Go to last post
7 1,170

Deep dips - yes/no ?

Hello, i have a question. Are deep dips generally "bad technique" and everyone should do them around 90 degree at elbows, or it depends from person to person ? I have good dips technique, but i dont know how deep should i do them. I can go really deep, below 90 degree and feeling big pec stretch...

Shakewhey‎, 09-25-2021 09:59 AM
09-27-2021, 10:58 AM Go to last post
11 1,558

Shout-out to SuffolkPunch

So during my lower body workout today, after my elbow flexor work and calf work, I decided to break out the SSB and squat with it. Now, my previous max a few months ago was 375, but I tore the sh!t out of my left adductor. This time, before I squatted, I hit the good girl/bad girl machines… In...

BeginnerGainz‎, 09-27-2021 12:52 PM
09-28-2021, 12:52 PM Go to last post
20 1,509

Question This Deadlift article I found Interesting theory but it doesn’t make sense to me. The posterior chain is always going to outpace the strength of a double overhand grip outside of rank novices....

Ironface‎, 09-26-2021 06:23 PM
09-28-2021, 02:10 PM Go to last post
11 1,391

A question about power shrugs

So pretty much i've always done either farmer's walks or cleans for traps, but once in awhile I mess around with power shrugs. My question is, is this a complete movement for the trap? By that I mean, does it stimulate upper, middle, and lower sections simultaneously? Or is it purely specific to...

TheShadowMan‎, 09-27-2021 04:33 AM
09-29-2021, 07:45 AM Go to last post
11 1,280

A case for the loaded back extensions (Heisman get in here)

Found this study comparing back extensions to RDLs (didn’t bother to mention seated back extensions) since those are my two favorite posterior chain exercises. Looks like I was on to something using loaded...

BeginnerGainz‎, 09-22-2021 06:40 PM
09-29-2021, 11:17 AM Go to last post
27 2,586

Unhappy tricep extensions, back pain?

I am a complete beginner with some very weak triceps. During skullcrushers (lying tricep extensions), my triceps activate, but I also get soreness in my back (under shoulder blades and along the sides). Using a massage ball on these areas, I realized how tender my QL/lats were. I don’t use any...

squid1998‎, 09-29-2021 07:45 PM
09-30-2021, 03:47 AM Go to last post
2 844

Lightbulb Sideways Seated Cable Rows?

Hey there, new to the forum, first post here, but I had a question as I can't seem to find any information on this online. Straight up, sideways seated cable rows. Is this a useless way to do cable rows? I suppose it's similar to something like a lat-pulldown, but it hits my lats in my...

ultima911‎, 09-29-2021 09:56 AM
09-30-2021, 06:08 AM Go to last post
8 1,042

Squat form

a few years ago I hurt my back doing a squat. since then I have been very careful but wanted to make sure my form is good. I took a video the other day and wanted to see if I need improvement or if im doing it ok. sorry if the video is not great. I had to put some spaces in the link as it would not...

oakley1993‎, 09-29-2021 01:23 PM
09-30-2021, 01:03 PM Go to last post
7 1,094

Dumbbell chest supported row - grip?

Hi, what does each grip of the dumbbell chest supported row work on? I am currently only doing the overhand grip and the underhand grip, should i replace it with only doing a neutral grip?

BenPinhas‎, 09-29-2021 03:46 AM
09-30-2021, 06:02 PM Go to last post
7 1,176

Do you NEED leg extensions for the textual femoris?

*Rectus. Stupid auto correct, but I figured y’all would of got what I meant. Or are a combination of full active ROM unilateral and bilateral movements for hypertrophy?

BeginnerGainz‎, 08-31-2021 09:20 PM
09-30-2021, 06:20 PM Go to last post
17 3,141


Can anyone recommend any book/-s that are innovative and for natural bodybuilders preferably high intensity training?

Lionel6‎, 08-30-2021 09:24 AM
10-01-2021, 03:09 PM Go to last post
4 3,685

Has anyone found increasing flexibility to be helpful?

In the general public the ability to touch your toes with your legs straight seems to be the most important form of flexibility, with pretty much nothing else ever mentioned. However, obviously anyone can work on flexibility for pretty much any joint that we can move decently well in a safe manner....

Heisman2‎, 10-01-2021 06:11 AM
10-01-2021, 10:31 PM Go to last post
12 1,137

Proper Deadlift to Squat ratio?

My deadlift is pretty much two time what I can squat. However, my quads are stronger than my hamstrings on the leg curl machines. Is this normal? I heard that the strength ratio should be 1:1 for athletes But when it comes to Squat to Deadlift, we should be squatting 90% of our deadlifts. ...

n6m5pdpjam‎, 10-01-2021 02:29 PM
10-02-2021, 12:54 AM Go to last post
7 1,091

Narrow grip barbell shrugs

Hi guys need some help with this . I know wide grip barbell shrugs are generally better for traps as in ROM, I’m trying to focus on my inner traps (closer to neck) Does narrow grip shrugs target this area more ? Not much info out there on narrow grip barbell shrugs… Had cancer treatment twice...

Nicholas125‎, 10-02-2021 12:55 AM
10-02-2021, 12:55 AM Go to last post
0 822

Lower Leg pain while Running

Location: Toronto/Canada I have started implementing some Running/Jogging into my Fitness program. Say, running 4 to 10 kms a week and just invested in a pair of good running shoes as well. Started paining in my lower part of leg (Shin splints?) after running just 5 kms today. Do you guys...

sribond‎, 10-02-2021 06:03 PM
10-02-2021, 08:05 PM Go to last post
3 961

Narrow grip barbell shrugs

Hi guys need some help with this . I know wide grip barbell shrugs are generally better for traps as in ROM, I’m trying to focus on my inner traps (closer to neck) Does narrow grip shrugs target this area more ? Not much info out there on narrow grip barbell shrugs Thanks in advance

Nicholas125‎, 10-02-2021 01:05 AM
10-03-2021, 03:25 AM Go to last post
7 1,193

Pronation and supination weight used

I am doing this for rehab for tennis elbow, so I know heavy weight is not indicated. I think it might help my golf as well. However, like all guys, I have to know if what I am lifting is in the right ball park. For example: if I could deadlift twice my body weight that would be above average....

McBilbo‎, 10-03-2021 04:25 AM
10-03-2021, 10:17 AM Go to last post
3 978

Does it matter feeling the muscle

I had read here several times from several people that "you don't need to feel the muscle during an exercise, because it will grow anyway" when someone opens a thread, complaining he doesn't feel his chest working during bench, for example. (I don't understand how, though, but there are people who...

jaxqen‎, 09-28-2021 12:37 PM
10-04-2021, 01:37 AM Go to last post
10 1,860

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