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Select a muscle and it provides the exercises to workout the selected muscle (musclewiki.com)
2019 points by punkspider 12 months ago | hide | past | favorite | 329 comments

Thanks OP for sharing my website!

Please be gentle with me. This is a project website that I built out of frustration a few years ago. I know there are things that need improving and a lot of things that could be adjusted. I work full time at Brave Software (brave.com) and simply don't have time to put a ton of effort into MuslceWiki.

I do however have a big backlog of videos to add and I've slowly been working on an app. We have also re-drawn the homepage images and my long term plan is to move away from gifs to webm or MP4.

FWIW, for some reason I was unable to log into my HN account. I made a new one, but the posts seem to be limited. So looks like I'll be replying in the morning.

Thanks for building this! I love that this exists, and want to encourage you to continue.

Like a lot of people working in tech, I've had persistent neck and posture issues for years. I'd love to see you expand to cover those, focusing on the many smaller muscles in the neck like SCM/Scalenes/Occipitals/etc.

Another great area to expand is 'click where you have pain' and it would recommend certain stretches, weights, trigger points, etc. There are common pain referral patterns that most people do not know about and I imagine that would be very helpful for people who don't have easy access to physical therapy or even feel they are candidates for it.

After casually mentioning my neck issues to people over the years, I've found so many people open up about persistent pain they have but that they're not addressing because it hasn't reached a bad enough point. I think that's an ideal audience to target with online resources like musclewiki.

A great niche to target would be assistance for people who have a muscle group they don't use because of long-time postural issues or simply never having learned to use it.

For an issue like this, it doesn't work to simply do an exercise that supposedly works the muscle. Even if the muscle is the limiting link in the lift, if your body isn't using it, it won't get stronger. For example, my mid-upper-back was lax because of typical nerd posture. Even though it limited my squat, years of squatting didn't force those muscles to do anything. I just had a really weak squat that relied on other muscles compensating. Then one day I ran across a suggestion to do bat wings and hold at the top for 20-30 seconds, and I became close friends with some muscles in my back that I barely knew existed.

A web site showing you how to discover each muscle or muscle group in your body (bat wings for deep mid-back, glute bridge for glutes, etc.) would be AMAZING, and I bet people would get referred there all the time from places like r/Fitness where people go for advice.

Do you really need exercises to target niche muscles ( can understand if you are doing rehab post injury or actually bodybuilding to enter a contest)? Most folks who want to be fit, only need to focus on compound movements ( bench/incline presses, squats, deadlifts, pushups, pullups) which target all muscle groups.

I'd wager many of us need rehab despite any apparent injury, but rather due to years of abusing our bodies by sitting still for the majority of our waking hours, and sitting with poor posture. Specific targeted exercises at the start can get people into a condition where the compound movements and other exercises are even feasible (that is, sustainable or less likely to cause injury).

In general I agree that compound movements are the best, but in my personal experience most people have postural weaknesses and habitual movement patterns that they just might not be aware of that even compound movements have a hard time addressing. When you start exercising your body may overcompensate for these weaknesses by recruiting muscles that might be less than ideal for the movement, which can lead to injury (which happened in my case).

For me personally, one of those postural imbalances turned into an injury (shoulder), and I found doing exercises that targeted a very specific muscle (infraspinatus) really helped in my recovery.

I think everyone could benefit from spending some time exploring their body by targeting muscles that may be easy to ignore in larger compound movements, if only for bringing awareness to them (which should benefit the main movements in the long run by making them more efficient).

I agree about posture, see too many people with postural issues, almost makes me want to tell them to go see a physical therapist/personal trainer. Body awareness, I realized is only possible if you have been athletic all your life, for most people that awareness is just not there. Yoga is great - it stresses strength, flexibility and balance. And the complex movements bring attention to those "weak" muscles. I do it once a week with weight training and it has improved my flexibility and kept me injury free.

Absolutely, once you start working on your own postural issues you start noticing it in everyone around you as well. I do think anyone can gain that body awareness though, it's not just for those that have been athletic all their lives. I didn't come to having a physical exercise practice until my early 30s and the amount of internal body awareness I've gained in the past few years has been amazing. It really deepened my seated meditation practice as well.

Yoga definitely is great and I practice asana 5x per week. I will say that my injury came up during an asana class, though, and it wasn't until I really targeted my weak scapular muscle groups that it got better.

The comment you are replying to explicitly gives an example where compound movements weren't generating results, because of compensation by other muscles. This is the sort of thing a real trainer would provide (but a big-box 'trainer' might well never notice, even if they had you doing compound lifts).

Can you clarify bat wings? Are they sinilar to YTWLs? When I google, all I find are Moms trying to get Michele Obama arms.

The thing is - there would not be a one-size-fit-all exercise for each muscle group; you would rather need an exercise for each combination of A, B in "muscle A is weak but surrounding muscle B is strong"

I'm not sure if the B dimension affects exercise choice. If it does, it could be covered by providing a short list of exercises to try for activating each muscle group A. That way the user doesn't have to figure out which muscle(s) B are compensating, which could be challenging for a lot of people who need this information. In my case, I'm still not sure exactly how my body was compensating for the muscles in my back that weren't being utilized.

I think that there are fewer likely culprits than you might think. Most lifting coaches end up heavily relying on only a few cues per exercise, because there aren't that many common pathologies. So something like this could be useful if couched in the normal "not medical advice" sort of way. Yeah, this might not apply to you, but if you find that you e.g. squat with too much forward lean, here is a small set of exercises to augment your workout that you should try for 6 weeks and see if it helps.

Something like that would seem useful to a lot of lower-mid weightlifters who don't have a real lifting coach.

Smart people tend to overthink things, i.e. looking for exercises that isolate smaller muscles. If you have neck, back, or posture issues the chances are you will benefit greatly from just lifting weights. Before I started training I had terrible back pains and spontaneous spasms in the neck, which went away within weeks of regular training. Moreover, if I ever miss training for too long the pain returns. Focus on building up the strength to do respectable weight on the main compound lifts. Your body will thank you.

On the other hand, I spent a year ramping up my bicycling, and then went on a 7-day trip spanning 535 miles. I did some serious damage to my knees because while my main cycling muscles had the strength for the trip, some of my stabilizing muscles did not.

I couldn't get back on the bike without knee pain for months. Now I am totally out of shape. I could go to PT, as I was given a referral, but it's expensive, and I prefer self-help resources.

PT may be expensive, but a good therapist is worth it. I abused my body by basically not moving throughout my 20s, and even once I got in shape I was prone to various injuries. The PT got me through a lower back injury, a hip injury, a shoulder injury, and a leg injury. These were not caused (except for the back) by traumas (in the case of the back, trauma exacerbated an existing issue), but mostly by some combination of weak muscles, poor form, poor flexibility, or overuse (overuse for me, a person in even marginally better shape wouldn't have had issues at my activity level). I kept up a lot of the things I did/learned there and, other than the back which will be a perennial issue, have not had any recurrence.

There's a lot of benefit to finding someone that teaches you both what to do and how to do it, and is also better informed and more competent than most fitness trainers. The good ones will also walk you through a basic physiology course so you can understand the why of it all (why did I become injured, why does this prevent or reduce the risk of a future injury).

> There's a lot of benefit to finding someone that teaches you both what to do and how to do it, and is also better informed and more competent than most fitness trainers. The good ones will also walk you through a basic physiology course so you can understand the why of it all (why did I become injured, why does this prevent or reduce the risk of a future injury).

This is a big part of why I have avoided it thus far... I have a hard enough time getting a doctor that I feel like cares about my issues (rather than just getting me out the door as quick as possible) enough to listen and understand. I don't want to spend a bunch of time and money trialing different therapists. I wish there was a resource for this online.

I agree though, if I plan to continue the type of cycling I did last year, it's probably going to become a necessity.

That's a fair concern. I went on word-of-mouth reputation from coworkers (younger with sports injuries; older with age related issues, mostly knees, hips, and shoulders) to select a clinic. My first PT was decent, but not communicative, but I was there long enough to see which PTs were better than the rest and when I had to go back a couple years later was able to select who I wanted.

Cycling is not strength training. Did you do some form of resistance training prior to the trip?

I train regularly (5 days a week), back still hurts.

It is super possible to have imbalances even with regular training. Muscles that are weak will not be engaged during compound lifts unless specifically made to engage, either through isolation exercises, or through awareness. A personal trainer or physical therapist can help with either path.

IMO it goes without saying that any beginner weight lifter should start with a personal trainer such that they learn correct form, etc.

> Like a lot of people working in tech, I've had persistent neck and posture issues for years. I'd love to see you expand to cover those, focusing on the many smaller muscles in the neck like SCM/Scalenes/Occipitals/etc.

I did some things on-and-off for posture (mostly rear delts), but what I did consistently, and think helped the most, was heavy (for me) deadlifts.

I'm curious: how many pullups can you do? I ask because they take a lot of lat strength, and your lats do a lot of work holding up your back.

Another vote for deadlifting here. With a desk based day job and being a keen cyclist my posterior chain muscles were under-developed compared to my quads etc - deadlifting helped strengthen my glutes, hamstrings and lower back significantly and pretty much all of my back pain has gone.

I didn't use a coach, but did study a lot of videos on deadlift form and also videoed myself to check I was doing it properly.

Unfortunately I'm limited in what I can do overhead due to an old neck injury, so pullups are out. Most upper body stuff causes me pain so I have to be extra careful dialing in the right movements, weight, and reps.

I've heard deadlifts are one of the best exercises, I can't wait to get back to PT and get a personal trainer so I can do those correctly. I doubt I've done enough with lats.

Lateral pulls are basically sitting pullups, and tend to be a lot easier on the neck. They're associated with a big ol' piece of gym equipment, which might be.... tough to get your hands on right now, but definitely look into them.

You're right, though, that deadlifts (performed correctly and safely!) are pretty amazing for your back in general.

> tough to get your hands on right now

If you've got something up high to tie a band to, that's something.

Have you tried archery? My neck and shoulderproblems got a lot better after I started with that.

Doesn't archery normally cause uneven muscle development between right and left side of a body?

Especially for youth yes, but there are exercises for that too.

I came to comment the same as you, I saw it in the traps muscle, it's shown as one, but it is interesting to know that it has 3 parts[1], and there are other exercises more effective for the mid section like face pull. About the "where you have the pain idea" I love it, it would be also cool to learn about the antagonist muscles.

(Disclaimer I'm not an expert). I think a common bad posture in-front of the computer is the one that rotates your shoulders forward which overloads some muscles in the chest, which are antagonist of the middle traps, middle traps get weak, and your back falls forwards, face pull is great exercise to make them stronger. Another common one for those sitting long hours, is the tightness of the psoas, which can cause hip problems, and knee problems if you try to run without stretching, I think the antagonist is the buttocks, that gets weak from sitting and you would need to exercise to correct the hip problems.

Don't trust my comments, I just wanted to put two examples of mechanism that I learned, but I don't have enough knowledge to explain it properly or be 100% sure this is correct, always consult with a pro.

[1] https://www.physio-pedia.com/File:Trapezius_animation.gif

Gravity boots have fixed all of my back/neck/posture problems from sitting at a computer.

Inversion is the key to decompressing the spine/hips/neck and you only need to do it a few times a week for ~10min each time. I go to a local park and hang upside down from a sturdy pull-up bar for 2-4min three times.

You could also do it at home with a pull-up bar, or get even fancier and buy an inversion table for ~$200.

I know I'm sounding like an infomercial here, but it really works.

Others likely have covered this, but to add my experience I also had neck/posture issues and pain until I started doing compounds (squats, deadlifts) at least three times a week.

For me, physical therapy did nothing, and I suspect my issue was fundamental in that my musculoskeletal system was underdeveloped and working out was the only way to fix it.

I hear you on this problem. You might consider checking out the articles and videos from https://mskneurology.com/. It's a superb resource.

Perhaps also add exercises which do the opposite, i.e. relax a muscle. I'm dealing with bruxism, and find it very difficult to relax my jaw.

For real, first thing I did was try and click the neck but it’s unclickable

"Please be gentle with me."

That guidance wasn't needed, really. It's refreshingly free of trendy design, and straightforward to use. And other things, like the ads not being in the way of the content. I'm sure you've got a list you're working on, but what's there looks great.

One minor suggestion...there are some paths that lead you to a "muscle not found" page, like this: https://musclewiki.com/Barbell/Female/Calves/. Some way of preventing landing there in the first place would probably be more intuitive. Like a popped hint when you hover over a calf if Female/Barbell is pre-selected. Or some semi-transparent overlay to suggest Calves can't be selected, etc.

If OP has lurked HN before, chances are they’ve seen how HN can respond to other sites. Even if it wasn’t necessary, can understand why they might think it was.

And not that all responses aren’t well intended, but they can sometimes come across a bit tough, especially if someone wasn’t looking for feedback.

Apparently they work at Brave. HN likes to tear into Brave whenever it comes up, so I can see how they might have that impression.

Thanks for the suggestion. I actually should have this solved soon. I have a backlog of videos to edit that will populate the missing pages.

+1. This is a highly functional, distraction-free site.

Extra/complimentary suggestion to that: when the mouse cursor hovers over a muscle group further to the 'red patch', have a pop-up small text box with name and brief description of the specific red-ed part. It would be fun/educating for the regular folk (like me, who doesn't know each muscle group and/or their names) to just 'browse' the human body and see the name of that muscle group and what it does.

Edit: on the parts that are not a muscle group (e.g. face, "love-handles", feer/hands, 'throat', etc.) maybe paint them grey so they are visibly distinguishable from the 'muscle groups'. I was veri curious to see if the 'love-handles' region has any use apart storing fat.

There are plenty of muscles there, they just are not shown on the simplified diagram. Transverse abdominus and obliques.

> That guidance wasn't needed

That criticism wasn't needed

It wasn't criticism. It was actually praise. I thought there was enough context there to see that, but perhaps I missed the mark.

Great idea and very useful website! Thank You.

One suggestion: A lot of folks don't go to gym, lack access to exercise equipment etc. It might be worthwhile to have a section on how to work out the specific muscles without any equipment and in minimal space using only bodyweight/calisthenics; eg. Yoga stretches, deep squats, pushups(both Normal and Hindu) etc.

There are tabs for stretching and bodyweight exercises for each muscle.

If you mean like this: https://musclewiki.com/Bodyweight/Male/Forearms/

You can see how there is still equipment required.

On another note: technically, for forearms you'd want to have your hands facing away from you when doing a chin-up. Hands facing towards you is better for biceps.

The inverted rows can be done hanging from a table or desk.

Forearms are quite difficult to do without equipment. Unless you include something that could be easily procured at home.

Forearms are also one of the main muscles (groups?) targeted by rock climbing. Depending on where you live, you could likely find some boulders with very low traverses, which would require exactly no equipment (though climbing shoes would help immensely)

No you can easily do them at home by clasping your hands together and making your arms work against each other. It just isn’t as efficient as compound exercises (e.g. pull-ups that also exercise your back).

That sounds very inefficient. Here’s something that gets good results quickly. Tie a string/top to a filled 2L bottle. Attach the other end of the rope to the center of a short wooden pole. Wind up the bottle. Wind down the bottle. Repeat ad infinitum. Quick and easy.

Decline push-ups also work on your forearms.

doorframes, tree branches?

Two points of feedback in case it helps:

I'm recovering from a hand injury and doing grip exercises to strengthen the forearm muscles responsible for finger movement - when I clicked forearm it listed wrist exercises rather than grip strength. Maybe clicking the hands can lead to grip strength exercises?

Since the purpose seems for workouts rather than rehab work, I wanted to check if it had rotator cuff exercises similar to this:


But the shoulder blades aren't clickable.

Third this, re: rotator cuff rehab being a likely necessity, as with detailed hand exercises for typists. :)

to second this, I have a recurring shoulder tendonitis from weak scapular mobility so I would also hope to find similar exercises. The site is a great concept though!

Hello, I saw you use Google traduction for providing non English support. Please drop the feature. It made non sense for French right off the bat :

> There is far more to the trapezius muscle than meets the eye. The traps are not just the muscle that sits on top of your shoulders.

> Il y a bien plus dans le muscle trapèze qu'il n'y paraît. Les pièges ne sont pas seulement le muscle qui repose sur vos épaules.

You could also use more medical terms all the time since Google autotrad seems to handle them better

Could the best be asking the community for translation proofing ?

Great site - I love seeing easy to understand sites related to working out.

One thing to note - the exercises shown for the forearms only target the flexors, and none of them cover the extensors, which must be worked out if you are to have healthy forearms and hands. A common problem if you only work the flexors is golfer's elbow, which I am just recovering from now. for the sake of lifters, climbers, golfers, pitchers, and plenty of others, please include these.

Interesting. I believe there are some exercises listed that work extensors. Reverse curl and wrist extensions: https://musclewiki.com/Exercises/Male/Forearms/2

Perhaps I need to bring one of those to the first page.

I like the feature of being able to select what equipment you have available. Lots of us lost access to a gym with COVID and don't have the ability to put a power rack in our abode. A simple concept, but great execution!

PS: Do you know where I can download more RAM for my computer? It's been a bit laggy recently.

You're looking for https://downloadmoreram.com.

Lovely website, thanks a million for making this!

Just a quick bug report: At https://musclewiki.com/Exercises/Male/Traps_middle/ when you want to go next page it directs you https://musclewiki.com/Exercises/Male/Traps%20(mid-back)/2 which causes 404. It should direct to https://musclewiki.com/Exercises/Male/Traps_middle/2 . I assume root cause of this is that you are getting next page link from title.

Wow nice find. I'll fix this soon.

Your design is very clear, I wish more websites were like this, thanks again!

Drop an email to the admins at <hn@ycombinator.com> and they may be able to help, if they haven’t already, since you’re a content creator responding to a post about your own site.

They fixed it for me.

Thanks atoll. Hope you are well <3

More than could possibly be imagined :) Not very good at proactive distance social still, but if you’d like to chat, reach out any time (fox2 can reconnect us, and any of my old details still work too.)

Great stuff you made here. Can't tell you the amount of time I've spent trying to find the right exercises for this/that muscle group

Great website and kudos for making it. Noting you have limited spare time feel free to ignore but: I would love to be able to select a collection of exercises and see a visual of which muscle groups I do and don't have covered in the chosen exercises. Perhaps with some suggestions on exercises to cover those that are missing.

A problem I have with the site is I want to keep it EXTREMELY simple.

How do you envision this working, with the current UI/UX?

Yeah, very reasonable question. I suppose a somewhat simple version could be to add exercises to a 'cart' and then change the colour muscle groups on the home page based on cart contents. Would then be pretty easy to click back and forth and colour in the desired groups. If I could then look at my cart when I'm happy I have good coverage that would probably be enough for my needs of 'does my workout plan have any blind spots'.

Maybe support multi-select option by holding Shift or Ctrl key?

Wow, this might be the most relevant and genuinely useful website I've come across in a while. I really appreciate the "stretches" option for those of us who don't have access to gym equipment. Thank you.

also check the "Bodyweight" option.

I'm curious: what was the reason for splitting out things for men and women?

I don't know. But it could be that a female would be more inspired by seeing a female doing something hard. Whereas seeing a really pumped up dude doing it would be... well this guy is also on something. So I think it is a very good idea.

This is the feedback I've had from a lot of people. My wife being one of them.

Great site! I daydreamed about creating a similar site about ten years ago, after I started exercising seriously, but I never went beyond daydreaming. Congratulations on actually doing it.

When I was daydreaming, I thought of demonstrating the exercises with human-like animated figures rather than videos of real people. I had the impression that the well-built, athlete-type people who often appear in exercise videos can discourage beginners and people with body-image issues. I may have been wrong, though. In any case, your videos look good to me now.

Thanks for building this. Interestingly simple and Amazingly useful. Never found a user intuitive way to access muscle group and find stretches. Please don't change the home page.

This is really, really awesome. Well done. There are sooo many things you could do with this idea. I could totally see this becoming a huge thing, keep working on it!

If you're looking to move away from videos entirely, it would be really cool to see the models in 3D, and then when you select a muscle, the 3D figure animates and shows you the exercises. Then the videos could be supplemental. That would be so neat lol.

It's pretty handy!

Out of curiosity, are the people demonstrating friends of yours? It seems like compiling all of that footage would have taken quite some time.

Yes! I've used various friends over the years but now I'm using friends who are professionals working in a gym in LA:



You are right though, it is very time consuming process and sometimes we get it wrong and have to go back and re-film. I have a pretty big backlog to edit and upload. It's a slow going process. Seeing this on HN has motivated me to do some extra work this weekend.

While I go to the gym myself, I pay for a PT and I'm also relatively new in the grand scheme of things to the fitness world. Similarly, I rarely do self directed gym stuff so this site is actually really handy as far as what areas might be handy to focus on and just generally building an index of things to try out so thanks!

Just FYI. Not sure if it's just me, site says it's down.

Error 521 Ray ID: 614ef97bce51190c • 2021-01-21 06:28:20 UTC Web server is down

Should be good now? Spinning up more servers as we speak. HN hug of death :)

Works now thanks. Yup HN hug of death lol. Someone should write about it. The influx of HN users and how they had to scale things up. Etc.

It'd be a useful read for beginners.

Have you considered moving the whole thing to Cloudflare Workers? It would make it hug-of-death proof.

Edit: Your site is awesome, I'm going to start using it.

Echoing other comments: this is a great clean site and I’d like to see smaller muscles as well.

But my main comment is why not turn it in to an actual wiki? Maybe even put it on github and let people submit pull requests. With a submitter agreement you’d still be free to make an app and profit, but it might help remove you as the bottleneck

Lovely website! One thing I noticed is that https://musclewiki.com/Dumbbells/Male/Hamstrings/ returns nothing. Maybe add some dumbell romanian deadlifts? Great stuff tho :)

Yeah. Dumbbell section was added a few months ago. I have about 150 videos left to edit, upload and write instructions for. All of the dumbbell exercises being about 50 of those videos.

Awesome website! Love the radio button for equipment type, and the demo videos are really great. I also like that the videos play immediately, but also have links to youtube.

Humble suggestion: if you have "slots" where you know you have videos to upload, I wonder if you could say as much rather than show the 404 page. That way, you can simply click through to other "equipment levels" without breaking the sequence.

FYI McAfee Web Gateway is flagging it as a parked domain, a lot of corporate users won't be able to access it.

I like it. I would embrace your humanoid muscle map fully, and try to show it with every exercise with colored in all the muscles you are working on. For example Incline Barbell Bench Press and Barbell Bench Press are both for chests muscles primarily, but work with different muscle groups.

Great site. Such a great idea. Gonna check it out more when I have time. I know everything there is to know about shoulder/rotator cuff muscle exercises due to my shoulder dislocation injuries over the years, so I'll gladly contribute with that if some exercises are missing.

Hey w0ts0n, I remember working on the initial version of this :)) Glad to see it's still around!

You made a great thing. It's so simple and effective.

I've read a handful of workout plans, considered hiring personal trainers, and sifted through YouTube videos without ever being able to establish a good workout routine. This is EXACTLY what I needed.

Thanks for creating this.

Echoing the much-deserved praise you've received here, this is very nicely done. It embodies everything that's right with the web, and none of what isn't.

One small request: a persistent dark mode toggle would be a nice addition.

Fantastic website! My GF is using it right now at the gym. Just wanted to report a bug; when you click on “more” in the female abdominals, you get a server 500 response. Anyways, really good job and very user friendly.

Your website is a great resource and fantastic!I've been using it for a year!! I was looking to replace all the movements I did in the gym but at home with kettlebells ( after covid, I lost access to the gym).

Are you able to share the traffic and revenue this project generates?

It would be nice to add benchmarks to the exercises. E.g. how many push ups in a row (in a specific timespan, at a certain pace) a healthy person is expected to be able to do.

I suspect there is no really useful number to give for most such benchmarks due to the massive variance within "healthy people" an in fact how "healthy" is defined.

Look how many different figures/calculations are banded around for questions like "how many calories do I burn running X distance or Y minutes" for instance.

Could we start off by sourcing numbers from various physical training programs and fitness exams? e.g. policemen, firefighters, the military, professional athletes.

Thank you for creating this. Due to lack of access to my gym, I am moving exclusively to kettlebell routines at home. It’s new to me and this is very helpful.

Only category missing is yoga.

What is it with Brave staffers and workout websites?

https://random.training/ (from @bcrypt!)

Thank you for building the this. I'll make sure to share with my friends. I'm also starting to workout again so this would be helpful.

Just an idea for the photomarking to add a small white border around the logo so the site of origin is more clear

Thank you for building it! I have been using it since last April during lockdown when gyms were closed!

What's up with only having first-party js/css/image resources on your site? /s

Just prefer to keep the site with no 3rd party dependancies. If something goes wrong/down I know where to look.

I appreciate it!

This was the first website I have used for a while that I didn't need to adjust my uMatrix to get full functionality.

Do you have a way of donating? I feel bad that ads are being blocked.

that's the future, hopefully.

I just wanted to say this looks like a fantastic resource. Thank you so much for developing it.

Very appreciative of the site. thank you :). reminds me of exrx.net but much easier to navigate

ExRx is much more extensive, it covers nutrition, pharmacology, etc.

> out of frustration

Seems to be a major driver for small-scale innovation in computing-related fields.

Thanks for making this website! It will be very useful to a number of us.

It's in my favorites. Great resource, thanks!

just wanted you to know that I found your site about a year ago (somehow?) and have always loved it. Nice work!

what about opensourcing the project and let people contribute it will help growing the wiki :)

is this you in the videos?? btw great work, I will be using this in gym for sure.

Pretty slick well done!

Nice project and I love it for planning my workout. Any plans to monetize it?

Nice job with this.

Thank you for this!


add obliques

your site gonna explode

well done! back to benches

Having to enter email to get the results of the fasting guide is unacceptable. It should be illegal to waste people's time like that, and it should be required to say something along the lines of "to get your results, you will need to enter an email address" prior to wasting precious time. I closed the site after.

We don't have a fasting guide on the site. I think you clicked an ad.

What fasting guide?

The only tools i see there is Calorie / Macro / One Rep Max calculators along with exercise guides. Did you click on an ad?

Also here is a quick fasting guide: "Eat less." You can word it however you want, you can spread those two words out on a 6 months program and fill-in with a bunch of newage-bullshit but it IS that simple.

Quit being dramatic, you "wasted" a few "precious" minutes on a great website that is being shared free of charge.

Well done site. I have a little mixed feelings about the target audience. Working out for many years (gym and calisthenics) I know a lot of exercises. Beginners might be tempted to approach their fitness by asking that question:

what muscle I want to grow today?

That is not the way to go. If you start out or especially during a pandemic where you need to work with everything you can get go for composite exercises that hit more muscles and are the opposite of isolation exercises you might be tempted to choose from a page like this. Beginners: full body workouts. Advanced: 2 to 3 day split. Expert: you know your drill. and will do whatever works for you.

So who should be using this site? Beginners and advanced should use a plan that is preconfigured. Pros know what exercises they want to configure into their routines.

Don’t get me wrong: It’s nice to have for reference but do yourself a favor and use some preconfigured workouts if you’re starting out.

You won’t get a sixpack by only working out abs. Train your whole body and reduce body fat. That’s the way to go.

Popular beginner, intermediate and advanced barbell routines are typically structured around the concept of Main lifts (most often: Squat, Bench Press, Deadlift and Overhead Press) and accessory lifts. (I'm not trying to explain this to you, an experienced lifter, but to others reading this post with less experience)

The program typically tells you how to structure and progression of the main lifts, e.g. when, how many sets, the rules of increasing/decreasing the weight etc.. However, many of those programs give the user freedom in choosing their accessory exercises according to some rules. Example: Do your main lifts, then perform x sets, y reps of an accessory lift targeting $muscle_group. The plan will typically make some recommendations for accessory exercises to choose from, of course, but the emphasis most often lies on the fact that they can be changed. The modification and individualisation is built into the routine. Popular examples for this style of programming in beginner/intermediate plans are 5/3/1 variants or Greg Nuckols' programs.

So in short, I don't agree with a site like this in general lacking a target audience, I would consider myself advanced (~7 years of continuous strength training) and I still look up exercises from time to time nonetheless for multiple reasons, and I don't hold encyclopedic knowledge of every exercise for every muscle group. I agree that it is bad advice for a beginner to go to such a site and just pick exercises "at random", but as far as I can see that isn't how the site advertises itself.

This [1] was posted two days ago on HN, but didn't get visibility but is great to explain HN beginners how they should lift

[1] https://www.julian.com/guide/muscle/intro

IMO, the easiest way to get a full body workout is alternating rowing with push-ups. Rowing alone works almost everything, plus cardio and push-ups largely gets the rest.

Great advice. There are more complex variations of this (essentially, the reddit "bodyweightfitness" recommended routine mentioned in other threads) but these two basic motions are really the meat of it all.

If you just want to get started, this "one weird trick" of doing body weight rows and push ups really will work. Both exercises have numerous variations to increase load, as well. Then you can use something like the OP's site to find other body weight exercises to sprinkle in.

Can you share a good resource for beginners to find some pre-configured plans? Thanks!

The usual advice is to do Starting Strength (little bit more technical, is a book) or StrongLifts. (little easier, is a website)

Both are focused on barbell compound lifts. There are many many strong opinions on what type of weight is best in what schedule, with many persuasive arguments backing them up. This is because you will get stronger and gain muscle mass if you eat at a surplus and do basically anything involving picking up a weight.

Meat doesn't actually care about the routine! Your triceps can't tell if you did six reps or seven. Just doing some kind of heavy lift is enough.

> Meat doesn't actually care about the routine! Your triceps can't tell if you did six reps or seven. Just doing some kind of heavy lift is enough.

Kind of... the most important thing for any beginner is to just start doing something; but, there are a lot of nuance on maximizing muscle growth that do mean different reps / weight ranges do make a difference. A couple of reps difference either side are going to make little difference but when you have drastically different ranges like 5 to 20 or something then you start training your body for different things.

Stick to low reps and high weight and keep progressively overloading and you will be good to go! As you said - for beginners something like SS or SL are great for starting with core lifts and give you a solid program to kick off from.

This. You probably don't need to focus on specific muscles unless you're a bodybuilder (in which case you should already know what you're doing.)

I got convinced by and fell in love with the r/bodyweightlifting Recommended Routine - I now advertise it left and right, for a quick link see: https://tinyurl.com/bodyweightrr I found it soothing and empowering how they calmly yet persistently insist on starting small and not overworking yourself, and explain a lot with science. They describe how to scale the exercises depending on your fitness level (or lack thereof), they also list amazingly many ways how to do exercises with minimal or no equipment (I started with only a door bar, though even that can be worked around if really needed; some year later I decided to add gymnastic rings to that, and I don't expect to need more for long time, if ever).

I thought I was missing out on a community! But I assume you mean /r/bodyweightfitness? I am also a big fan, but I moved on from it and do my own programming based on reading Overcoming Gravity (2ed) - fantastic book if you want to get into the nitty gritty on body-weight programming.

/r/bodyweightfitness have just started rolling out a new series of plans to replace the RR. So if you haven't popped by in a while it's worth a look.

The one thing that always bugged me about the RR was the videos were just a random mismatch and some weren't even the bodyweight variant - they just told you to ignore the barbell or whatever. It's a bit of work to film and edit but there are a finite number of exercises in the RR so I always felt it made sense to make a consistent set for people to reference.

That is one thing I really like about this website - the demonstrations are clear and consistent with what is being described. .

Uhhh, I wrote the subreddit name from memory, sorry for getting it wrong :/

As to the RR, I just recently internalized the last new RR, and you say they are gonna roll out a new one again? Huh I wonder why they change it so often o_O

edit: Hmm, IIUC this seems to be some "Primer Routine", so I assume this to be something new, and given the different name, probably not obsoleting the RR, no?

I don't know if Overcoming Gravity was named with this in mind but I've always loved its title: what is it that always keeps you down in life? Do something about it!

+1 For the RR

I actually almost immediately modified it because I have dumbbells and lack a pull up bar at home, but even so it was very helpful for figuring out what a proper workout is supposed to feel like and look like.

I liked “You are your own gym” by Mark Lauren when I started out with body weight training back around 2010. There is a companion app that is free and still updated called Bodyweight Training by Mark Lauren. There are many offerings around this area. Try a few out and let us know what works for you :)

The /fit/ sticky is actually a pretty good overview: http://liamrosen.com/fitness.html

/fit/ is a crap board most of the time, but sometimes golden nuggets of information crop up. That sticky is one such gold nugget (permanently pinned to the top)

Agreed, most boards there are a total cesspit. However the stickies and the wikis often have good information (installgentoo.com for instance).

Compounds lifts. Often people get confused about what program to use or how to optimize. If you're just getting started - anything will work. Make going to the gym a routine and the rest will follow. You can ignore the noise (much like programming! You could get lost in learning some niche flavor-of-the-month framework and never build anything).

Do squats, bench, ohp, and deadlift. You'll grow.

Take a look at some of the recommended routines from thefitness.wiki https://thefitness.wiki/routines/ .. it's the wiki from sidebar of r/fitness, which is also a great place to hangout incase you have questions

Bodyweight exercise at the park or backyard while listening to your favorite podcast or audiobook. That way you focus on developing a habit without complicating it with gyms, weights, and "plans".

So I like to work out and I use some app which tells me how much % of what muscle I have worked out, also my personal trained told me to vary things up. I could use this website, to understand better on how to train my weakest muscle or how to add variance to my already made plan if I'm plateauing somewhere or some of my muscles are behind.

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