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Forum: Exercises

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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
27 Pages
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09-28-2021, 04:32 AM Go to last post
788 1,186,492

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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05-21-2018, 04:04 AM Go to last post
718 894,365

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 1,562,816

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 1,054,342

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
556 983,872

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
494 892,595

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
240 662,897

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
0 190,386

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
219 Pages
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Yesterday, 01:00 PM Go to last post
6,544 827,602

Calling anyone interested in a friendly strength competition for this spring/summer

Last fall, a few of us took part in a competition/collaborative effort where we uploaded our lifts and challenged each other to greater progress. It was fun, and to the best of my knowledge all of us made improvements. My squat is finally out of pathetic territory but still needs a lot of work...

EliKoehn‎, 03-26-2021 06:50 AM
33 Pages
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984 128,928

Are the big 3 necessary for optimal gains?

While one can certainly achieve hypertrophy with many different movements, sometimes fans of the big 3 barbell lifts will argue that these lifts are special compared to other movements (e.g. the back squat is inherently superior for hypertrophy compared to single leg training) Curious to see...

EiFit91‎, 10-06-2021 07:48 AM
3 Pages
1 2 3
10-14-2021, 08:48 AM Go to last post
65 4,865

Legs with a lower back injury

Super bummed, I tweaked my lower back for the first time in years. I accidentally maxed out on deadlifts two weeks ago, and the nail in the coffin was deciding to incline press with with my feet up... sent me straight into flexion. SMH @ myself. Anyway, I’m going to get myself set up with a...

Xpiro‎, 09-25-2021 05:46 PM
2 Pages
1 2
10-10-2021, 10:46 PM Go to last post
34 5,282

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. http://www.staystrongsc.com/blog/2021/5/1/a-case-for-the-hyperextension?format=amp 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 2,619

Muscle strength outgrowing tendon strength

For someone relativly new to weight lifting are there any risks of muscle strength outgrowing tendon strength, leading to high risk of injury? Or is this phenomenon just a myth?

jakkan33‎, 04-29-2005 12:09 PM
Today, 05:33 PM Go to last post
23 3,706

Glute exercises that don't work the hamstrings?

I though the hamstrings were like a bicep and just flex the leg. But now I see their upper end connects to the pelvic bone, so they power the leg backwards during walking. Isn't that what the glutes do? I'm not seeing the difference between the to and how to isolate the glutes.

Darkius‎, 10-22-2021 08:01 AM
10-23-2021, 08:34 AM Go to last post
22 998

How do you build buff forearms, and strong fingers?

Sqeeze ball? Something else?

Darkius‎, 10-06-2021 07:16 PM
22 2,808

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 1,533

Low bar squat styles?

Greetings all. I have recently been switching to a lowbar squatting style, due to seemingly being better for my knees. Though I'm getting some conflicting information about the lift. Usually the lift is coached where you're leaning very much forward, and using hipdrive (Rippetits, alot of other...

Dickling‎, 10-19-2021 09:30 AM
10-22-2021, 07:54 AM Go to last post
19 837

When does squating require a belt?

At what weight do you start needing to wear a belt to squat? Same weights as body weight? More? When I was 150 and squating 135 pounds, I did not feel the need for a belt. Using a belt may let you grow more impressive legs, but are they functional if they need a belt to exert maximum force?...

Darkius‎, 10-05-2021 11:36 AM
10-09-2021, 07:55 AM Go to last post
18 1,733

My left triceps is significantly weaker than my right

I have been trying to close the gap for a year now. The disparity is huge. For example, I can do 22.5 lb. with the left arm on the Precor free weight shoulder press, but 40 lb. on the right. And when I sit sideways each way on the free weight chest press, I can do 7.5 lb. on the left arm, but 17.5...

mileena202‎, 10-03-2021 12:10 PM
10-11-2021, 03:39 PM Go to last post
18 2,211

Do long rest periods affect my hypertrophy

I'm a uni student and in general have a **** tonne of time, so I often take 1 to 3 minute rest periods for my lifts, is this going to affect my gains? Since some people are telling me to do only 90 seconds for my bicep curls, but I feel like I'll be too tired to progress if I do them that fast....

5foot5Manlet‎, 10-10-2021 09:32 AM
10-11-2021, 01:34 PM Go to last post
17 1,074

Side delts burning on overhead press

Anybody else get this?

safcpaul‎, 10-10-2021 09:36 AM
10-17-2021, 12:44 PM Go to last post
17 1,843

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 3,165

Creative Farmers Walk Workouts

I love farmers walks; they're basically the only conditioning I do right now. But, I can get bored with them so I try to be creative at times. I have a Culligan water cooler with 5-gallon bottles that load into it. There's a grocery store with a water dispenser about a mile from my house. When...

mdonnelly80‎, 10-13-2021 10:33 AM
10-15-2021, 06:43 PM Go to last post
16 1,120

Squats: Quads or Glutes as primary mover?

Despite the full-body tension and direct involvement of adductors, abductors, calves, the quadratus lumborum and other minor muscles, the concentric motion of the squat seems to be primarily driven by the glutes and the quads. Furthermore, beneath the conventional sticking point seems to be mostly...

EliKoehn‎, 09-30-2021 11:16 AM
10-04-2021, 10:07 PM Go to last post
16 2,061

Exclamation Wide stance squats for longevity

I don’t remember where exactly, but I have read from numerous sources recently that wide stance squats are better from a longevity perspective, particularly in regards to knee health. The idea seems to stem from the belief that “Olympic” style squatting (high bar, close stance, lots of forward...

Ironface‎, 10-17-2021 05:38 AM
10-17-2021, 05:29 PM Go to last post
15 945

When to know you've sufficiently exhausted a bicep?

Biceps seem to be one of those bottomless pit muscles that always seem to be ready for another set of 10 reps to failure after a few minutes. I've only been back into lifting since July and I have had bicep growth, but seemingly not in proportion to the rest. But when I do biceps, I usually go...

BadGaskets350‎, 10-12-2021 05:42 PM
10-13-2021, 07:30 PM Go to last post
13 1,090

walking as an obese person?

how many calories am i burning if i do 1 hour morning walks at 5mph and does that count as 'light exercise' where you add 500 calories too your overall TDEE for those specific days i got some calculators telling me I am burning around 1000 calories for that walk, is this accurate? weight:...

clydeashelton‎, 10-04-2021 03:24 PM
10-06-2021, 08:36 AM Go to last post
12 1,616

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 1,155

Anyone ever incorporate multiple pauses in any lift?

I haven't experimented with this but am curious if anyone else has. IE, pause at the bottom of a squat and then halfway up, or 1" off the ground with the deadlift and again around the knees, etc. I feel this may be useful for people who are much stronger at lockout than at the beginning of the...

Heisman2‎, 10-08-2021 06:57 AM
10-08-2021, 07:45 PM Go to last post
12 991

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 1,575

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 1,294

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 3,464

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