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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
1 2 3 4 5 ... 27
09-28-2021, 04:32 AM Go to last post
788 1,229,547

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
1 2 3 4 5 ... 9
10-17-2018, 09:05 AM Go to last post
240 692,711

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
494 927,399

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
718 931,594

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
1 2 3 4 5 ... 19
05-17-2018, 03:35 AM Go to last post
556 1,020,938

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 1,603,318

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 1,092,583

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
0 203,452

How do you "feel" pecs on a bench?

I'm a pretty big gym noobie who maxes out at 40 for the bench. Tend to use dumbells more often because no spotter. But no matter how little or high my weight or reps, I can't feel the squeeze in my pecs (front of chest). I hold eccentric/concentric, keep elbows at 75 degrees, and pull shoulder...

Squooshy‎, 05-19-2022 06:56 PM
Today, 03:36 AM Go to last post
8 480

Range of motion in pro bodybuilding history

Just curiosity Does anyone know who started the "partial range of motion" that most pro bbuilders use these days? If you watch Arnold training, for example, it's all full ROM, with: - great lat stretches when doing pulldowns, cable rows, t-bar rows - going deep on squats - all the way up...

jaxqen‎, Yesterday 12:33 PM
Yesterday, 02:28 PM Go to last post
1 147

Question Incline bench bigger than sumo deadlift wtf?

Do I started sumo around 3 weeks ago and although first 2 weeks was getting used to form I tried today and max out at 135 I could've done more but I felt like my lower back would give up. Yesterday I incline benched 135 for 7-8 reps and today I'm like wtf how could possibly my incline bench is...

Darkseidd21‎, 05-20-2022 03:39 AM
Yesterday, 10:33 AM Go to last post
17 521

Talking Workout routine opinion?

This is what my plan is (I fell off for a while due to work and had no time but I plan to come back in full force Workout Routine 4 days a week * 100 squats * 100 crunches * 100 hip dips * 25 push ups * 100 arm reps of choice

Eejakee‎, 05-21-2022 01:17 PM
Yesterday, 09:10 AM Go to last post
4 342

Benchmarks/ranks for bodybuilding?

Sorry if this is a dumb question or if it's been discussed before, but what if there were benchmark chart to rank peoples progress, sort of like in kovaaks or pvp games. Has anyone made a chart like this? Bronze, Silver, Gold, Plat, Diamond, Master Grandmaster. Bronze/Silver would be...

tadpole25‎, 05-21-2022 08:22 AM
05-21-2022, 11:01 AM Go to last post
7 278

Question Help on my PPL WORKOUT ROUTINE

Hello! I've been training for almost 3/4 Months and I've decided to try out PPL I'm 1m84 74kg, doing a body-recomp and aiming for HYPERTROPHY! This is the PPL workout routine i've been doing and I wanted some reviews about it if someone could help ( More exercice to add? Are they in good...

HediPelouse‎, 05-21-2022 03:47 AM
05-21-2022, 08:19 AM Go to last post
7 284

Body cues/tips for each exercise - where to find them?

For instance, in a RDL, I'm referring to cues like - "make sure no one can take the pen from your armpits", and NOT stuff like "keep the bar close to your thighs". Where can I find a comprehensive list of cues for each exercise, so that I can perform them in good form? Thank you.

musc1emadness‎, 04-28-2022 10:11 PM
05-20-2022, 06:34 PM Go to last post
9 719

Hammer Strength Iso-Lateral Row

Why can’t I feel these? I mean, if I use the low handles I can feel my lats pretty well, but I’m trying to recreate something more like a Pendlay row using the high handles with a wider grip to hit my upper/mid back. I’m super aware of my back in general, and I’ve tried messing around with the seat...

Xpiro‎, 05-20-2022 04:57 PM
05-20-2022, 04:57 PM Go to last post
0 157

Shoulder Trouble

I’ve been at it for about three months now and everything is going good and I’m actually seeing changes that are very motivating. The only area that I can’t get right is my shoulders. It seems that any kind of overhead work I try to do hurts my shoulders. Incline bench, over head press, lat raises....

JoweW‎, 05-16-2022 07:14 AM
05-20-2022, 09:43 AM Go to last post
4 414

Bench press and squat

Hello everyone. So im sorry if im posting this in wrong sub but im new here. Im 21 and have started lifting 4 months ago. My question is are my bench press numbers okay or im just screwed genetically in that sense. Im 6ft 226 pounds prolly around 23-25 percent bodyfat and i can do 200 pound bench...

noobie656‎, 05-20-2022 07:41 AM
05-20-2022, 07:54 AM Go to last post
3 212

Small Lats

What’s the best way for me to hit my lats while not hitting my traps at all or very minimal trap involvement. My lats are very small compared to my overdeveloped traps and I really don’t like the look. Any suggestions? thanks.

jose24034‎, 05-11-2022 05:55 PM
05-19-2022, 04:52 AM Go to last post
9 966

Remedy for ab cramps immediately after crunches?

A few years ago, I would get ab cramps when I did crunches. It would happen once I did crunches and then bent down to pick something. It would be very painful. But then it went away. Today I was doing hanging leg raise and after the workout went to drink a sip of water and suddenly got lower ab...

Salil‎, 05-18-2022 04:11 AM
05-18-2022, 10:58 AM Go to last post
3 363

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
227 Pages
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05-17-2022, 07:05 PM Go to last post
6,799 929,221

Red face Achievable improvements within a year for a skinny total beginner like me?

TL;DR Just wonder based on your knowledge/opinion how far can I improve in 1 year? Is being able to curl a 30lbs-dumbbell very unlikely to achieve? My current status: • Ectomorph. 29yo, 5'10', 58kg(127lbs). Very skinny. Small bone-frame. Almost no muscle and no fat. • One arm standing...

marvena‎, 05-15-2022 07:37 AM
05-16-2022, 02:08 PM Go to last post
10 650

Question Getting into bodyweight fitness

So I canceled my gym membership as finances are a bit tight atm but I refuse to give up so looking into bodyweight fitness but it seems there's lots of exercises that are kinda for "show" and challenge which is great but my goals are to just kinda adapt from my gym goals to without equipment and...

Brotatoch1p‎, 05-14-2022 07:44 AM
05-15-2022, 05:37 PM Go to last post
5 481

Coach Kassem on why anterior loaded squats aren’t necessarily “more quads”

BeginnerGainz‎, 05-09-2022 04:45 PM
05-15-2022, 01:32 AM Go to last post
16 1,068

Pull Up Grips

I'm trying to pin down a muscular imbalance I have. I can do neutral grip pull ups and reverse grip pull ups (chin ups) easily, 10+ for either of them. However, I max out at 5-6 overhand grip pull ups. Does anyone know what kind of muscular imbalance would cause that? Thanks.

KSanford33‎, 05-12-2022 01:23 PM
05-13-2022, 03:31 PM Go to last post
5 582

Behind the back shrugs?

I recently experimented with these on the smith machine and they felt…alright. I’m against most shrugs because they don’t actually train traps but these felt very mid back dominant (which is where upward fibers of the traps are). Kinda like a Kelso but easier to set up. Anyone have any...

vigreen‎, 04-21-2022 09:04 PM
2 Pages
1 2
05-13-2022, 03:02 PM Go to last post
42 2,852

2 months progress

Hey everyone, Im pretty new to the gym life, I restarted training in January after 3 years and last 2 months I'm really training hard, but without seeing much results. I'm eating very clean, no sugar alcohol or processed carbs and around 130-150 g of protein daily. 6'3 and 166 lbs. I feel like I'm...

vasilis98‎, 05-11-2022 12:57 PM
05-11-2022, 09:17 PM Go to last post
5 477

What are some standing up exercises I can do with dumbbells?

What are some standing up exercises I can do with dumbbells to build and work out the pecs? I have a pair of 25 lbs and a pair of 12 lbs. I'm specifically asking about exercises you can do standing up and/or squatting (but still on both feet). I tried asking this question on Quora, but some moron...

Yomin‎, 05-11-2022 03:12 PM
05-11-2022, 07:02 PM Go to last post
11 589

Poll Poll: Abs workout

There’s a lot of misinformation out there about what the best ab workout is and what it really takes to get those six pack abs that you and everyone else is chasing. That’s why I created for you a complete guide to abs workouts including a primer on the muscles we’re talking about, the best ab...

mactenofficial‎, 05-11-2022 04:45 AM
05-11-2022, 04:45 AM Go to last post
0 378

Been trying to gain muscle for 5+ years…

I’m 5’5” male. 23 years old. About 150lbs. I’m probably around 18-20% body fat. I’ve been trying to build a nice physique for 5+ years. My diet is relatively clean. I’ve been on and off in the gym. I can’t seem to build muscle no matter how hard I try. I usually get up to a certain weight and...

userSLJYP2NUWDG‎, 05-10-2022 04:46 PM
05-10-2022, 11:21 PM Go to last post
8 669

Question New to deadlifts

I have only deadlifted twice in my entire life due to low back problems but recently I was reading about sumo (being easier on lower back) , I started with rack pulls bellow the knee just to get the form kinda and I do it with an empty bar.When should I switch to sumo,and any tips on how to...

Darkseidd21‎, 05-05-2022 05:52 AM
05-10-2022, 06:10 AM Go to last post
1 581

Favorite bodyweight exercise?

For me it's definitely the front lever row/pullup (some call it a pullup some call it a row lol): OYWWmF0Skso Great for building the upper back and for overall athleticism, great carryover to other row variations (e.g. barbell rows), unlimited progression. The "final form" of these, the full...

EiFit91‎, 05-08-2022 04:19 AM
05-09-2022, 08:16 PM Go to last post
12 801

How much do you think I can Bench?

I have very limited access in as home gym and don't have a bench press. For chest I do 50 LB DB press 12,10,8,8 and then Incline 40 LB DB 8,8,8,8 total of 8 sets... Haven't benched in 2 years how much would y'all reckon I can hit 135 for based on my DB presses?

Muskle‎, 05-04-2022 11:06 AM
05-09-2022, 10:56 AM Go to last post
5 732

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